THE OTHER 23

Making the choice to begin a journey to a fitter healthier self is one of the most rewarding decisions a person can make. With that decision usually comes a significant monetary investment, either in a gym membership or some exercise equipment, and possibly even a personal training package. With some exceptions (endurance cyclists or runners for example), even the most disciplined of people will spend an hour or so each day dedicated to exercising. However, becoming fit and healthy requires more than just an hour each day. In order to maximize, results it’s important to pay attention to what occurs during the twenty-three hours spent outside the gym.

Nutrition

Simply put, proper nutrition is the biggest obstacle to achieving desired fitness results. Our bodies require certain quantities of nutrients to support basic functions like breathing, digestion, and motion as well periods of significant energy expenditure such as exercise. These nutrients are found in the highest quantity in non-processed, whole foods. However, our grocery stores and restaurants are filled with high calorie foods with little to no nutritional value, but are consumed in large quantities due to the fact that they are pleasing to the taste buds.

Compounding this issue is the significance that food has in our culture. As humans we are only species that eats food for more than just survival. For many, food is a key component of entertainment; weddings, holiday gatherings, birthday parties, and other celebrations all revolve around food. I would even argue that the kitchen has replaced the living room as the default gathering space for crowds in a home. Food also elicits an emotional response in us, we feel good when something we eat tastes good. So we eat when we’re happy, when we’re sad, when we’re stressed, or when we’re relaxing.

All of this is to say that many people are eating too many calories given their bodies’ energy expenditure, while still not getting the nutrients they need. This manifests itself in a variety of problems that are prevalent in society today. Eating large quantities of poor quality foods inhibits muscle growth and repair, causes various digestive issues, affects our moods, and enforces irregular sleep habits. The long term effects of overeating include obesity, heart disease, diabetes, high cholesterol, chronic fatigue, joint pain/inflammation, and reduced mobility.

To maximize results, it is imperative that we quantify the amount of food our bodies actually require. There are machines that will measure body composition and report base metabolic rate, which can then be used to calculate required calories/macros, taking into account activity level and fitness goals. If you don’t have access to one of these devices, there are many calculators that will approximate your caloric needs. Once you have your total daily caloric intake, emphasize nutrient-dense whole or minimally processed foods in your diet, and this will go a long way towards getting the results you are looking for.

Non-Exercise Activity

When you aren’t exercising, how often do you move your body? As the American workforce has become more “white collar” in nature over the past few decades, non-exercise activity levels have plummeted. For many people, eight hours at a computer desk is the norm. Even with regular exercise sessions, your body’s metabolism could still slow if the rest of your day involves little to no physical activity. There are quite a few things you can do to keep your body moving throughout the day:

• Go for a short walk as time allows during the work day.

• Park your car at the far end of the parking lot when you go to the store.

• Do yard maintenance

• Take the stairs instead of the elevator.

• Use a bike to commute and/or run errands for short distances.

Sleep

The average healthy adult requires 7-9 hours of sleep per night. The benefits of sleep are many:

• Our physical activity and brain function reduce, giving the body the rest it needs for the next day

• The body secretes human growth hormone (HGH) to promote muscle repair and recovery.

• Proper sleep helps regulate the hormones that control our appetite.

• New memories are written into the brain during sleep. ie, sleep is where learning actually happens

• Sleep helps fortify the immune system to help fight off disease

• Proper sleep helps to lower stress levels

Sadly, people have grown accustomed to functioning on shorter sleep intervals than their body requires. Long work days (10 hours or more) have become the norm, and in order to fit in family and social requirements, our sleep time is unfortunately cut out. To compensate for the lack of sleep, many turn to caffeinated beverages to force the body to wake up before it is ready. Meanwhile, they miss out on the benefits listed above.

Meditation/Prayer

Mark Twain once wrote, “Every man seems to feel that he has got the duties of two lifetimes to accomplish in one, and so he rushes, rushes, rushes, and never has time to be companionable--never has any time at his disposal to fool away on matters which do not involve dollars and duty and business.” Our lives are busier than ever! People feel the need to fill every second they’re awake with something, be it work, social gatherings, errands, chores around the house, etc. For parents, that list becomes even longer, as their children's activities are a part of their schedule as well.

With all that is on our plates these days, it is easy to see how our minds can be distracted. We need time where we can step away from the busy-ness of our lives and force our minds to focus. Activities like meditation and prayer are great tools for doing this. When meditating, we focus our brain on a singular stimulus, be it a sound, our breathing, or a particular movement. This helps, at least temporarily, to block out all the other stimuli that keep our brains occupied. Prayer, in this context, is a form of meditation where God is the focus; our goal during prayer is talking to and hearing from Him, thus building a relationship with Him.

Effective prayer and meditation cannot occur while our minds are preoccupied with to do lists. When setting aside time for this, find a location that is relatively free of external stimuli: one with soft lighting, fairly little ambient noise, and no phones, computers, or TVs to promote distraction. A few minutes spent each day in prayer or meditation will sharpen focus, reduce stress, and help the body and mind become in sync with each other.

Wrap-Up

Obviously, I've barely scratched the surface on all there is to know on each of these three topics. Each one has college level coursework devoted to it. As time allows, I may expand on each topic in separate articles. My purpose here was to bring to light the importance of the choices made outside scheduled exercise intervals. Being healthy is a full lifestyle commitment - poor choices outside the gym can negate the work you put in while inside the gym.

If you need some guidance in one or more of these areas, I would like to help you get on track. Do not hesitate to reach out via email, phone, or direct message.