One thing that we are big proponents of at BDx Fitness is holistic wellness. Of course we want you to improve your health in the gym, but we don’t believe that health and fitness stops there. In addition to working out, there are many factors that influence your overall health and wellbeing. These other factors can have just as big an impact on your weight and how you feel from day-to-day as working out.
When you join BDx Fitness, we want you to track different aspects of your life. We believe that this is the best way to understand and analyze your routines. Doing this will allow you to pinpoint specific issues in your schedule that are holding you back or impacting your health. Whether you currently commit to BDx Fitness or not, tracking aspects of your life such as what you eat and when, how much you sleep, how much stress you are under, your weight, and your physical activity can improve your health. Let’s look at each of these factors individually.
As I often say, “abs are made in the kitchen, not the gym!” You can work out every day, but if you are still eating junk, you will make it very difficult for yourself to meet your goals. Tracking what you eat and when you eat can help you begin to see areas where you can improve your health and fitness. For example, maybe you are eating too many calories a day, and that is one reason why you aren’t losing weight. Alternatively, maybe you are not eating enough to gain muscle.
The types of food that you eat also impact your health. A high carb or high fat diet will make it more difficult for you to shed fat. You might not even realize that certain things that you like are unhealthy. Many foods, such as granola bars, can be deceiving. You might feel good about what you are eating, but when you actually look at the label, you might realize that there is a ton of sugar or other things in it.
Also take note of how much you are eating and when. Do you get so hungry by mid-afternoon that you tend to eat whatever unhealthy snack is available in the office? Do you regularly get fast food breakfast on the way to work? Do you have a lot of sugary drinks such as sodas or lattes? All of these things can add up and impact your diet. While you don’t have to cut out all of the unhealthy things that you eat, tracking your food can help you become more aware of your diet. Ultimately, this can help you implement small changes to improve your health.
Your Sleeping Patterns
I have discussed in a previous post how important it is to get the proper amount of sleep. This is one area that many adults overlook and don’t give a lot of importance to. Many young adults and adults have some level of sleep deprivation. Whether you get distracted by the internet, you work a second job, or you simply can’t find the time to do everything that you need to do in the day, you might find that you slowly go from a solid eight hours of sleep, to seven, to five or six. Running on six hours of sleep can have many negative repercussions. For example, you might find that:
- You feel drained during the day, leading you to drink a lot of caffeine or sugar.
- Your immune system suffers.
- You won’t be able to concentrate as well throughout the day.
- Your body can’t properly recover from working out.
These are just a few ways in which not getting enough sleep can negatively affect your life.
Keeping track of your sleeping patterns can help you find ways to get more sleep. For example, do you have a set bedtime? Do you have a set time that you wake up every day? Do you find that you wake up a lot in the middle of the night, disturbing your REM sleep?
If you want to improve your sleeping patterns, try to implement some changes:
- Find a soothing bedtime routine.
- Stop using electronic devices an hour before your bedtime.
- Set a bedtime and a time to wake up that stay relatively the same throughout the week.
- Make schedules and lists for yourself so that you get everything done before bedtime.
Stress can be another big factor on your health. Too much stress can make it difficult for you to function or live the best life that you can. As you begin to settle into a routine, check in with yourself throughout the day to determine how stressed you feel. You might find that things like changing your eating patterns, sleeping more, and working out more help you feel less stressed throughout the day.
Stress management is also important. Of course, we can’t eliminate all stress from our lives, and some stress is good. But, knowing how to handle stressful situations can keep your anxiety in check. Make sure that you don’t take on too many tasks at once and that you stay organized. This can be accomplished by making lists and breaking down your projects into smaller tasks.
A lot of people check their weight obsessively, especially when they start working out. But, it is important to keep in mind that it take time for the body to change. You likely won’t see drastic changes in a few days or even a few weeks. To lose or gain weight the right way, it will take time. So, don’t get discouraged looking at the scale every day. If you’re trying to lose weight and you see that your weight has stayed the same or even gone up a pound, it’s ok. These short term changes don’t mean as much as the long term process. So, keep track of your weight changes, but don’t stress out about them.
Our Tracking System
You can do a lot of this tracking on your own, but if you join BDx Fitness and work with a trainer, we can provide you with a chart to track these things and more. By tracking your progress and then discussing it with one of our trainers, you can learn more about your body and how to improve your health. For more information, please contact our office!