I promise I can still hear my father’s voice telling me to go check on my mother when I get out of school because she collapsed at work and is in the hospital again. From the time my mother migrated from Trinidad and Tobago, she eclipsed any version of hard work I’d ever heard, so seeing her overwork herself was standard. What came next when I got to the hospital would probably be weird for other people, but it was pretty normal for me. The familiar sound of laughter as she would try to convince the staff she was ok to leave so she could go back to work. Oddly, these moments were nothing short of an inspiration for me, and I still look up to her to this day. One thing I think we both learned over time is how to properly channel our obsessive work ethic into researching ways to accomplish our goals without working as hard. These lessons served as a catalyst on my journey as a wellness professional to discover a way to absolutely crush all of your fitness goals without killing yourself.
It doesn’t matter if you’re a professional athlete or haven’t found the motivation to commit to a wellness routine. When you master three things you will drastically improve the connection between you and your gut. It will make life much easier and give you a more effective place to channel your energy. My mother ignored her body but, more importantly, her gut because that was the only way she knew how to reach her goals. The same mindset of working out too hard or eating foods we don’t enjoy can also be counterproductive. We are bombarded with so much information about what to eat and how to work out it’s hard to discern what’s “right” or “wrong.” It’s critical that we understand there is no “right” or “wrong”; only what is in alignment or not is in alignment. Once you are able to properly align yourself with your gut, it will be much easier to decide what approach is best for you.
During my college years as an athlete, I maintained a rigorous workout regimen of 2-3 sessions per day. Despite being in peak physical condition, I frequently experienced unexpected bouts of bloating. No matter how mindful I was about my diet, these episodes persisted. Even as my fitness journey progressed, I continued to encounter moments of bloating and low energy. I realized that merely intensifying my workouts wasn’t the solution. It was only when I started paying closer attention to my gut, rather than relying solely on generalized health advice, that I discovered certain food combinations triggered these issues for me.
This mindset shift towards prioritizing my individual responses to food and exercise was transformative. Encouraging my clients to adopt a similar approach yielded remarkable results. For instance, I learned that sweet potatoes provided abundant energy for one client but caused fatigue and bloating in another. Applying this personalized tracking and adjustment method helped my clients enhance their strength, conditioning, and even manage cholesterol and blood sugar levels. I advocate for experimenting with different approaches and trusting your gut to determine what works best for you.
Food
1 – Choose Whole Foods You Enjoy and Energize You
Eating whole foods that you genuinely enjoy and that energizes you is crucial. Just because spinach, kale, or sweet potatoes are touted as healthy doesn’t mean they’re right for everyone. Whole foods are rich in micronutrients and offer numerous health benefits, but if you don’t enjoy them, they can negatively impact your physical and mental well-being. Take a week to identify whole foods that you truly enjoy and feel energized by after eating them. Whole foods are simply foods that are minimally processed and contain only one ingredient. It’s important to derive pleasure from your meals; lacking enjoyment can lead to low-level stress and disrupt digestion, potentially causing excess fat storage. If you struggle to find enough whole foods you enjoy, consider adding organic options with minimal ingredients. The process should not be stressful. Here are some whole foods I personally enjoy: sweet potatoes, mushrooms, avocado with sea salt, sliced peppers, apples, cashews, almonds, yams, pineapple, watermelon, and eggs. Additionally, here’s a list of organic foods with minimal ingredients that I find enjoyable: hummus, Ezekiel bread, almond butter, brown rice pasta, and oatmeal.
Exercise
2 – Incorporate Enjoyable Mid-High Intensity Movement (Level 7-8)
Include mid to high-intensity exercises that you enjoy and engage your entire body. Your exercise routine should consistently challenge you at a level 7-8—demanding enough to push you without causing excessive soreness or pain. Avoid routines that are too easy and fail to challenge you. Exercise selection will vary depending on fitness levels and will evolve as you progress, but the goal is always to find your optimal intensity level.
For Athletes: If you’re a seasoned fitness enthusiast looking to enhance workload or capacity, focus on increasing volume rather than intensity. Add more repetitions to your strength training or incorporate cardio before lifting to boost overall volume and performance
For Beginners: If traditional gym settings or personal training don’t motivate you, explore activities that you enjoy. Consider learning a new skill such as tennis, boxing, martial arts, skiing, swimming, basketball, dance classes, pilates, yoga, or hiking.
Recovery: Recovery is crucial for maintaining health and maximizing results. It’s during rest that we burn the most calories and build our body’s capacity. Incorporate recovery practices like ice baths, massages, yoga, and regular stretching into your routine to aid in recovery and optimize performance.
Mental Health (Boundaries and Motivation)
3 – Envision and Establish Daily Habits, Set Clear Boundaries,
Celebrate Performance Goals, Forget About the Scale
Envisioning who you want to become and aligning daily habits with that vision is key. Explore and create a lifestyle that resonates authentically with you.
Setting boundaries, both for yourself and others, significantly impacts mental health. We often start out motivated, only to be derailed by unexpected events like birthdays or work commitments.
It’s crucial to have a plan in place to maintain consistency. For instance, if a friend calls and suggests an impromptu outing, having a clear schedule already set for gym time or prepared meals makes it easier to decline or reschedule with clear communication politely.
Imagine this: Would you go to work if there was no compensation or recognition? Similarly, in our wellness journey, acknowledging progress is crucial. Forget about measuring success solely by numbers on a scale unless it’s a mandatory requirement. Instead, focus on rewarding consistency. For example, if you plan to hit the gym for five days and stick to your whole foods list this week, celebrate that achievement. Use a notebook, calendar, or app to track your progress, and reward yourself with a green star or similar symbol for each successful week.
Recognize that setbacks are a natural part of life. This is where boundaries come into play again. If the same friend calls after a challenging week, gently explain your commitment to consistency and suggest a rain check. This approach helps maintain clarity on your journey and keeps you aligned with your intentions.
The Mindset for Success
Before embarking on your wellness journey, ask yourself a crucial question: Can I sustain this? Your answer should be immediate and confident. If a workout or dietary choice feels burdensome or unenjoyable, it’s only a matter of time before you lose momentum. Lack of adherence is the primary obstacle to maintaining any wellness routine. Trusting your instincts and aligning with what feels right can make progress feel almost instantaneous.
By Coach Jyima
