General Fitness Lifestyle vs Performance Lifestyle
We all have different goals when it comes to why we exercise. Some of us train so we can move well, look good and kick ass in our 90s, while others are training to be a highly competitive athlete. If you are training to move well, look good and kick ass in your 90s, your lifestyle approach should be totally different then if you are a competitive athlete. Think about it, if are an elite level athlete you could be training 4+ hours a day and it will be your full-time job. Exercise is a stressor on the body. The more stress the body has, the more sleep, recovery, and calories the body will need to maximize performance. If you are looking to improve your general lifestyle you should create a balance with habits that support your work and passions in life.
Below is a basic lifestyle guide for supporting overall health and performance.
If you are looking to live an overall healthy lifestyle, consider dialing in on the following.
- Sleep 7-9 hours, fill the rest of your day with a balance of work and play.
- Expose yourself to sunlight every day.
- Drink ½ body weight in oz of water daily.
- Move for at least 30 minutes every day in a way that makes you feel energized.
- Walk at least 7k steps daily.
- Create a consistent sleep pattern. Go to bed and wake up at the same time every day.
- Sit down and chew your food.
- Eat 3 balanced meals that are ½ plate non-starchy veggies, ¼ lean protein, ¼ complex carbs. Add in small amounts of healthy fat.
- Eat 1-2 healthy snacks daily between meals.
- Eat 80% whole nutrient foods and limit your diet to 20% processed foods.
If training is your full-time job, you will need to establish more specific performance-focused lifestyle rituals. To maximize performance at the highest level, consider the following.
- Drink 60+% of your body weight in oz every day. Add in electrolytes, and liquid carbs on long, warm training days.
- Eat foods that do not cause inflammation or GI disruption. Limit spicy foods, as they can be hard on the gut. Add curcumin, garlic, and turmeric as these may help the body fight inflammation.
- Avoid caffeine after 12 pm.
- Vary eating lean protein and veggies often.
- Chew your food! Taste your food, digest the food, and utilize the food. Digestion is key!
- Meditate daily.
- Lower overall stress. Exercise should be the biggest stress on the body throughout the day.
- Stop using blue light 60-90 minutes before bedtime.
- Sleep 8.5+ hours in a cold, completely blacked out room with no interruptions.
- Create a consistent sleep pattern. Go to bed and wake up at the same time every day.
- Expose yourself to at least 45 minutes of sunlight daily.
- End your shower with 30 seconds of completely cold water.
- Focus on recovery just as much as training. Add PT, massage, self-myofascial work, mobility to your weekly/daily routine.
- Know you’re why! Stay aligned with your goal and create purpose in everyday activity.
- Eat specific macronutrients and calories based on your genetic makeup and training routine.
- Focus on meal timing around training.
At the end of the day remember it is not only the exercise or training that makes greatest change. It is what you are doing outside of the gym. Is your current lifestyle aligned with your goals? If the answer is no, focus on adding one of these lifestyle behaviors and create consistency with it. Once you master one, move on to the next! Start creating the life that helps you maximize performance in life or in training.