Consistency…Consistency…Consistency
Welcome to 2014! As McKenzie mentioned last week, we have recently implemented our “Consistency is Key” challenge! Our participants could choose to compete against each other for a large cash prize (currently $1100.00!) OR they could choose their entry fee and maintain 80% consistent or higher to win their entry fee back.
Today I’ll touch on 4 out of 8 aspects of this challenge.
Why consistency you ask?
Studies have shown that the knowledge difference, between people who are very happy with their health, body composition and performance and those that are ambivalent or unhappy with their progress, is not very different. More often than not, it’s the difference in what these people do consistently that is far more important.
So what do our participants have to stay consistent with each day and why?
1. 50 minutes of activity
a. We are asking 5 workouts per week.
b. 5-7 hours per week is the minimal exercise recommended for health, body composition and performance per Precision Nutrition.
c. Once at 5 hours per week and at least 80-90% consistent on your nutrition choices (see below), and you still have not reached your goals, then nutrition and/or volume of activity will need to be adjusted to continue toward your health, body composition, and performance goals.
2. Eat every 2-4 hours
a. Eating every 2-4 hours is one of the most important ways to improve health and body composition. Frequent eating (of well-chosen, properly sized meals) stimulates the metabolism, balances blood sugar, and helps maintain lean mass while giving your body a reason to burn off your extra fat mass.
b. How many times should you eat per day?
i. Take the number of hours you are awake and divide by 2, 3, or 4 and you will have a great starting point.
c. Should you eat before bed?
i. Just keep the rule in mind and eat every 2-4 hours.
3. Eat lean protein at each eating opportunity
a. Protein is an amazing component of your healthy eating that keeps you feeling fuller longer and helps with all 3 aspects of health, body composition, and performance.
b. Women should aim 15-20 grams each time they eat (~1 palm sized portion)
c. Men should aim for 30-40 grams each time they eat (~2 palm sized portions)
4. Eat a vegetable and/or fruit at each eating opportunity
a. What amazing cancer-fighting, free-radical destroying, acid-neutralizing, and micronutrient rich power! Need we say more?!
b. Provide an alkaline load to the blood. It’s important to balance alkaline and acidic loads to the blood because too much acid (ex: proteins/grains) and not enough alkalinity means the loss of bone strength and muscle mass.
c. Serving size is 1 fistful. If possible, aim 10-15 servings of veggies and fruit combined per day or 2-3 servings each time you eat.
So, with just 4 different areas so far to look at, ask yourself, “How consistent am I with these”? If you gave yourself 1 point for answering “yes, I completed this today” for all 4 areas listed above, then there would be approximately 28 points available for the week. 26 points if you worked out 5 days instead of 7 as our participants are required. If you can accumulate at least 20-23 points or more for the week, you will have reached the 80% consistent mark!
Health & Fitness Challenge
Challenge yourselves in these 4 areas for 1 week. Submit a descriptive journal totaling all of your points up for the week. If you reached the 80% consistent mark, you win a 30 minute FREE TRAINING SESSION with an HFA Trainer!
Send your detailed journals to me, Hayley Jones, at hjones@mvhospital.net. Questions? Email me with any and I’d be happy to help you in your journey of becoming more consistent!
Remember!
Healthy Habits, a class teaching a habit based approach to a healthy lifestyle, is beginning again soon! Tentative class will be Tuesday/Thursday 530p-630p. Please email me for more details!
Until next time (4 more areas of consistency to come)!
Hayley Jones, BS, CSCS, PN1
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