K.I.S.S. – Keep it Simple, Silly!
Written by Bryce Smith
Along your journey in to finding a rhythm in our changed world, I wanted to remind you to simplify. Master the basics of your lifestyle and watch it bleed in to all other aspects of your life. Read on to get some tidbits as to how to hone your focus on to a few simple concepts.
K.I.S.S. stands for: Keep it Simple, Silly. It’s a rule that can be applied to anything you pursue whether it be learning a new skill, writing an essay, or cooking dinner for friends. Here are some tips to apply the rule to your health and fitness.
Focus on Your Food
Eat real food. Shop the perimeter of the grocery store. Make healthy food convenient, and unhealthy food inconvenient (meaning not in your house). If the food in your house can go bad and doesn’t have an unlimited expiration date, then its probably good for you. If you cannot pronounce your food, it has tons of ingredients, and it has a very long shelf life, it tells you that the food is heavily processed and probably not that good for you.
Keep your food intake simple. Be sure to hydrate and remember that often times when the mind thinks we are hungry, we are actually dehydrated. Unless you are are very fit with a very high resting metabolic rate, and a list of great biomarkers, the most important decision you make each day is what you eat. Keep your nutrition simple and strive for nutrient density. If your goal is to lose weight, create a small caloric deficit and focus on eating foods that keep you satiated and feeling full for a longer period of time. Consistency is key and a food log keeps you honest. It’s not a short term diet, but a long term lifestyle change.
Improve Your Sleep
Sleep so much so as to not lose your relationships or your job. I think a famous nutritionist said something along those lines once upon a time. But that’s beside the point. Sleep is the real deal. Imagine how hot and overworked your car gets after long drives. Even a well oiled machine will run out of steam if not given the opportunity to rest and recover. Without getting too deep into all of the sleep benefits, I’ll just leave this here: If we have problems with sleep, it doesn’t really matter what we do with training and nutrition. If you want to gain fat and lose muscle, then don’t sleep. Sleep is a truly underrated part of our lives.
Make Exercise a Consistent Habit
You do not need to set world records right now or pursue PRs, or complain that you are “so out of shape”, or “not as strong as you once were”. Focus on just showing up. Make it to your “square”. Create a fun and healthy relationship with exercise again. You do not need to set major expectations or overcommit to 5+ days a week of exercise. Focus on quality movement and expressing yourself through movement. Focus on relationships and joy. Focus on the gratitude associated with what your body and mind are capable of. All you have to do is make exercise a choice and actually do it. The best program is the one that you do…consistently.
Keep your program focused on laying a strong foundation. Master the basics and you can always layer on intensity and complexity. Decide what you want. What are you looking for? How can fitness best serve you? Keep your program basic and tailor your routine to inch you closer towards accomplishing your goals. Pursue challenges, but don’t be afraid to give yourself some wins along the way.
Keep Challenging Yourself
It’s easy to settle sometimes for good enough or the bare minimum. But we all have a bias. Surround yourself with go getters, and push each other to lift a little more, go a little faster, or even to back off sometimes. Progressive overload is a great way to enhance your fitness. As you develop a consistent training routine, it is important to keep making workouts a little bit harder in innovative and unique ways to change the stimulus and challenge the body and mind on the quest for adaptation. This is where change takes place. A great way to help manage your training is to use a workout log so you can document your sessions and refer back to them and compare if you were better/same/ worse across training sessions. Detail loads lifted and any other necessary details that can help you make incremental improvements over time.
Turn Temporary Change into Permanent Change-ish
You do not rise to the level of your goals. You fall to the level of your systems. Upgrading our personal operating system with good choices consistently is the route to more success. Rather than viewing making certain lifestyle changes up until a certain point, why not let them stay for a while. Habits are not a box to be checked after completed, but rather a lifestyle to be lived. The more disciplined you can be with your choices, the more likely it is to create permanent change. Every action you take is a vote for the person you want to become. Who do you want to be? How do you want to live? What do you want? The answer to these questions lies in your consistent habits and actions. Be sure to live according.
Use these simple tidbits to become the master of your fate and the captain of your soul. We all have a challenging journey ahead but if we can set manageable checkpoints and goals along the way, these seemingly monumental goals become attainable. Best of luck on this next chapter and please feel free to reach out to me or any of our amazing staff (use the comments below) as you progress each day and each moment. We are here to serve you and are so excited to overcome the many obstacles that lie ahead. Try not to focus too much on the goal but rather on the consistent moment to moment habits and decisions. The collection of good habits and taking positive action will lead to an enhanced quality of life. Namaste.