Tag: healthy lifestyle

  • How to Instantly Start Improving Your Health

    How to Instantly Start Improving Your Health

    As I’ve grown older, I’ve come to true value of leading a quality, healthy lifestyle. In your teens and 20s you can get away with a lot more. (Even though you probably shouldn’t). Once 30 comes around, if you’re not already, it’s time to start improving your health and prioritizing longevity and healthspan. Living long isn’t very appealing if those years are filled with illness or discomfort. That’s why I’ve been committed to being as healthy as possible, and sharing my learnings (and even mistakes) along the way.

    Related: The perfect day for brain and body performance

    Good Sleep Is Critical

    Firstly, the importance of sleep cannot be overstated. It’s like a reset button for the body, and without it, we’re operating at a fraction of our potential. Since recognizing this, I’ve prioritized quality rest, and the results have been nothing short of transformative. My mind is sharper, my mood is more stable, and my energy levels have soared. Making simple changes like maintaining a regular sleep schedule and creating a restful environment in my bedroom have been game-changers. Read also: 10 ways to get better sleep at night

    Regular Exercise Is a Non-Brainer

    No health improvement plan would be complete without mentioning physical exercise. It’s not just about maintaining a desirable physique—it’s about boosting your mood, improving your energy levels, and reducing your risk of chronic diseases. Exercise is non-negotiable for me. I’ve been doing it since I’ve been 15 and don’t plan on stopping anytime soon. Need a workout plan? Here’s 35+ free workout plans for different goals and ability levels

    Mindful Eating Prevents Overeating

    I do my best to embrace mindful eating. I think it’s important to take time to enjoy a meal and every bite. I struggled at times with gastrointestinal distress from eating too quickly, and believe it or not, at times eat too much. Read also: 6 steps to starting a new diet that works for you

    Hydration Is Like Human Engine Oil

    Staying hydrated is another aspect that I’ve seen a significant positive impact from. As I’ve said, I’ve experienced digestive issues and muscle cramps as I got older, and increasing my water intake noticeably alleviated these problems. Now, I aim to exceed the recommended eight glasses a day—it’s a small commitment for a significant return.

    Emotional Health Is a Foundation for Physical Health

    Self-awareness is crucial. I routinely check in with myself to be very aware of my emotional state. I’ve found that recognizing when my mood starts to dip allows me to intervene and shift my mindset. Rather than succumbing to negative thoughts, I actively seek to turn them around. Read: 10 habits to avoid a negativity spiral and my attitude readjustment project

    Breathwork Is Just Like Meditation

    Implementing a regular breathwork practice has been another invaluable addition to my routine. It’s incredible how simply controlled breathing impacts our stress levels and overall mental well-being. Taking a few minutes each day to focus on my breath has helped me manage racing thoughts and cultivate a sense of calm. I’ve mentioned before that I’m a fan of apnea training. Read: What is breathwork and how to do it

    Volunteering Spreads Good Energy

    I’ve got to say, I’ve been very fortunate in my life. I know I could always be doing more, but I do my best to atleast do some sort of volunteering. Right now I do an hour per week. Not only does this contribute to the community but it also boosts my own mood and emotional health. It’s a win-win that I recommend to everyone.

    Sun Protection Shouldn’t Be Overlooked

    When I was a kid, we rarely wore sunscreen. That was not a good idea. Nowadays I’m always making sure my face is covered when I’m going to be outside for a while. It’s a no-brainer, really, but one that gets overlooked all too often.

    Alcohol Elimination Makes a Huge Difference

    I largely gave up all alcohol at 28, with the occasional beer here and there as an exception. In retrospect, it was one of the best decisions I’ve ever made for my health. Alcohol, for the most part, is just poison we’ve been socially conditioned to enjoy. I know that’s an unpopular opinion, but it’s one I believe to be very true.

    Regular Check-ups Keep Me Ahead of Issues

    Lastly, regular medical checkups play a crucial role in preventive health care. Early detection is often key in managing potential health issues, and regular checkups facilitate that. Right now I do my bloodwork atleast every quarter. I keep an eye on my blood glucose levels (a1c below 5.5) in particular. I also may continue getting yearly or bi-yearly scans of my entire body. For more on that story, read it here.

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  • FAQ: How do you stay motivated?

    FAQ: How do you stay motivated?

    I know that getting fit and staying fit is going to help me do the things I love for as long as possible. That’s how I stay motivated.

    For me, that’s riding waves, swimming, hiking… anything active. The better I take care of myself, the more longevity I’ll have. That’s my #1 motivation.

    Another motivation for me, which is simply another way to look at my primary motivation, is to defy what people think a 30-something or 40-something or 50-something, should look and perform like. I want to defy all of that. And the only way to do it is keep going for it. Stay consistent. Stay positive. Keep showing up.

    Luckily for me I enjoy a good workout. I enjoy the uncomfortable feeling of a heavy lift, super long run, or grueling interval. It wasn’t always that way, but I trained myself to get there. The more disciplined I was with training when I first got started, the easier it became, and the more motivated I got to continue. Sort of like how I trained myself not to crave certain foods. I stopped eating unhelpful foods, and eventually I didn’t want them anymore. (See also: How to become an intuitive eater)

    Stay Motivated: Your Success Is Guaranteed

    I know that training, eating right, and being consistent will lead to success. Guaranteed. There are very few, if any, guarantees in life. But if you truly commit to fitness, you’ll be successful. No doubt. If you work out consistently, you will get fitter. Guaranteed. If you eat better, you will manage your weight and improve yourself, guaranteed.

    You don’t need skill or talent to get fit.

    If you go to your job everyday and work hard, while that’s definitely the way to approach it, and it should work for you, it won’t necessarily be a guarantee for success. That’s just the hard truth. With fitness and exercise, you just need to put in the work, nothing else.

    For as complicated as people want to make fitness, it’s really not that complicated at all. As long as you have a plan, and the motivation to be consistent, then you will succeed. Climbing the corporate ladder is 10x more complicated. Starting a business is 10x more complicated.

    Stay Motivated: Have a Support System

    Another form of motivation that I think is very important to mention, is the HFP community. I’ve been at this for a very long time. It’s my duty to continue to do my best for readers, viewers, followers, friends, whatever you want to call it. I created HFP to help people and am seeing that through, the best I can. Even when it’s tough. And trust me, it’s been tough at times. There’s been great times, but there’s been a lot of challenges and struggles. Any time I see a workout that’s saved, or a thoughtful comment shared on one of our channels, it fuels my fire. And I’m appreciative of that.

    You Have Time — Start Now

    If you’re at a crossroads of sorts, always remember, it’s never too late to change. It’s never too late to start. Find what motivates you and constantly remind yourself every day: If I follow my plan and I’m consistent, I will succeed. Without motivation, you’re toast. And don’t look to other people for motivation—while it might work in the short term, long term motivation needs to come from within.

    Good luck. I know my motivations. Find yours. Make things happen. I’m rooting for you. We (HFP) is rooting for you.

    How to Get Started

    If you’re a true beginner, your first day working out or first day in the gym can be overwhelming. Check out these four steps to getting started.

    You’ll definitely need a workout plan or program. Check out one of our 30+ free workout plans.

    Making a comeback after some time off? Check out these tips for getting back at it.

  • The lifter’s high: 7 ways to make your workouts more intense

    The lifter’s high: 7 ways to make your workouts more intense

    A really good pump in the gym is what hooks everyone. Your muscles are absolutely bombarded with blood. Everything is an inch bigger than it was when you first walked in. Stress and anxiety are relieved. Negative thoughts or emotions turn positive. Sometimes these pumps can be so intense you feel as though you can work for another two hours straight. This is the lifter’s high.

    Doesn’t matter if you’re already in great shape or you’re completely new to the gym—these will help you walk out of your session feeling solid.

    Many of these techniques are built around the basics such as supersets, dropsets, rest pauses, statics, eccentrics, partials, and more.

    You can add some of these to your existing plans, or use them for future ones.

    For a longer-term plan, specifically when you’re trying to get bigger, stronger, and leaner, check out The Size, Strength, and Shred Cycle. This downloadable PDF is a combination of 3 effective HFP programs pulled into 1 for a total of 16 weeks of training. If you’re still very new and need to start a little slower, check out The 12-Week Accelerated Starter’s Plan.


    #1. Rep tempo throttling

    This is a modified dropset. The difference here is that the beginning is a slow tempo, after the drop you throttle up the speed. Start the set with a slow tempo, after reaching failure, drop the weight significantly enough to reach the same number of reps but at a faster tempo.

    #2. Rep gapping

    Your first set is super heavy and super low reps. Let’s say 5-6. Your next set is super light and super high reps. Let’s say 15-20. Continuously juggle back and forth. You will need to adjust the weight. Most people perform their heavier sets in the beginning while they have the most amount of strength, then move onto higher reps and lower weight in the later sets. This throws a wrench in that, but the experimentation it worth it.

    #3. Stretched rests

    In between each set, instead of taking a regular rest, you’re going to stretch the muscle you’re working on for 30 seconds. This works particularly well with the chest, quads, and hamstrings. You’re going to notice that you won’t nearly have as much strength as usual, but the blood flow and pump will be intense. Don’t be surprised if you need to dramatically reduce the resistance with each set. That should be expected.

    #4. The big pyramid


    Try this with a barbell curl and a barbell lying extension. Find a weight you can do about 15 reps of each exercise. Perform a set of 10 curls, then immediately perform a set of 10 extensions, then immediately perform a sets of 9 curls, then back to 9 extensions. Repeat this process all the way down to 1, then work your way back up to 10 again. Try it with any opposing muscle group/exercises. (Beware: compound exercises can be very tiresome.)

    #5. Heavy partials+light fulls


    This particular trick works well for the lateral raise. Grab a heavy pair of dumbbells and perform as many partial reps of side raises as possible. You only need to move the dumbbell a couple inches—just enough to fire the deltoids without overextending them. After you fail on the heavy partials, head over to a cable station or grab a pair of very light dumbbells and perform a set of full range lateral raises to failure.

    #6. Alternating sets or Blended sets


    Instead of doing a few sets of flat bench presses, then moving onto the incline or decline, alternate them. Your first set could be flat, rest, then your next set could be a peg up, rest, then the following set could be another peg up. Do 3-5 sets of each angle with 30-60 sets rest in between.

    #7. Loaded sets


    Consider this as throwing the everything but the kitchen sink at your muscles. Start with your first set of an exercise as a heavy, slow rep for 6. When you reach failure, perform a 5 second rest pause and attempt another 1-2 reps. When you reach failure again, perform of a dropset (20%) to failure. Then, again, perform another dropset. At the point of your last rep, perform a static hold for as long as you can.

    BASICS

    *Drop sets/Strip sets


    Pick an exercise, sets, and reps. Instead of performing a prescribed number of reps then resting before the next set, immediately drop the weight and perform nearly the same number of repetitions. To make this even more difficult, drop it again for a 2nd or 3rd time. The example above is a triple drop of dumbbell shoulder presses: 50s are done for 4-5 reps, 40s for 5-7, and 25s for 6+. Complete 5 rounds.