I think we can all agree that daily and weekly habits are what dictate your real, lasting results. I wanted to give you a list of 10 weekly habits that will keep you on track.

  1. Eat real food
  2. Sleep! Aim for 8 hours a night. Recovery and healing depend on this
  3. Avoid sugars and unhealthy fat sources
  4. Carb intake should depend on your weight goals and activity level
  5. Get moving! Frequently, at a slow pace. 3-5 hours a week of aerobic exercise
  6. High intensity training; Sprint! Go hard at least once a week
  7. Lift heavy things! 3 brief but intense sessions of full body stimulation weekly
  8. Get direct sun light. Remember, the sun is a source of life
  9. De-stress; take time to un-wind, pray, meditate, whatever your mental choice may be
  10. Treat yourself. Don’t eat a whole cake, but if you’re craving cake have a couple bites
The “Why”
  1. Real food sources are going to be your best source of nutrients and minerals that your body needs to get and stay healthy. From your immune system to the muscles you’re building, they all rely on your macro-nutrient AND micro-nutrients.
  2. Sleep- Without enough sleep, your body can’t recover. Your body also can’t heal itself as efficiently without proper rest time. Your growth hormone is naturally released while sleeping. This fuels muscle recovery and regeneration. Your brain also recharges while sleeping.
  3. Avoiding sugars is a simple fix to a lot of health issues. From just simply trying to stay lean, to diabetes and obesity, avoiding sugars will make life easier. Avoiding unhealthy fats; I’m speaking of fats that don’t have much nutrient value to you. As you know I talk a lot about maximizing your macro-nutrients. For example, (to me) if a table spoon of butter in my coffee is an extra 160 calories but doesn’t yield me any real health benefits, I’ll opt for a table spoon of coconut oil. This yields me tons of health benefits and very helpful MCT’s (medium chain triglycerides). These go straight to the liver from the digestive tract, where they can be used as a quick energy source or converted to ketones, which have therapeutic effects on the brain and even disorders like epilepsy and alzheimers. (Don’t worry I’m not claiming you’ll be cured, but if others might claim such things… try it out) More on coconut oil here (link to coconut oil article)
  4. Carb intake should depend on your body weight goals and your activity level. This is the variable in most diets to stay lean and mean. If you are expending thousands of calories a day with intense training and exercise, then enjoy a higher carb intake. If you’re a desk-jockey and might only spend an hour a day being active, keep the carbs lower, especially if the goal is to lower body fat. If you’re training high intensity all the time, this is also a variable, read more here (HIIT training article). You need to view carbs as a fuel source, not a necessity.
  5. Get moving! This is so important. A lot don’t realize how much of their day they spend in a sedentary life style. Now I’m not saying you need to be the girl or guy in the cardio section for hours. I think you’ll notice those are the people in the gym that never quite seem to change physically even though they’re sweating on the stairs every day. 3-5 hours weekly is a great start depending on your enjoyment level of slow paced aerobic activity. Now keep in mind, this is anything from pushing the new baby around in the stroller for an hour, to mindless stair-master walking. Moving is moving, you don’t have to be in a gym!
  6. High intensity interval training is so important. Stimulating your CNS (central nervous system) is like a key to the secret garden of life, I just wish it wasn’t so secret. Yes, it’s hard, yes it feels like high school athletics practice. High intensity training works and frankly, that’s what matters. Now you don’t have to go through a sprint workout every day. At least once a week, go hard! Go all out! See how fast you are, or aren’t.
  7. Lifting heavy isn’t just for power lifters. It is a strain that is necessary for stimulating new muscles and hormones. Lifting heavy also puts your muscles and CNS (central nervous system) under load they aren’t adapted to. So push yourself, don’t be afraid, you won’t get bulky, you’ll enjoy the results.
  8. Get some REAL sun! Don’t put on any sunblock! If you can get outside for 30 minutes to an hour a day, the sun will do more good than bad. If you’re going to the beach all day or weekend, don’t be stupid. Use the sunblock. Too much of a good thing in this case, can lead to much worse problems. Sun light is another source of life, remember? From increasing oxygen levels in our blood stream, boosting immune system and even fighting skin disorders and cancer (yeah, not what you’ve heard) the sun is essential for quality of life.
  9. Stress will wreak havoc on your whole body. As I said, whether it’s prayer, meditation, yoga, whatever your calming release is, MAKE time for it. More on stress here (stress article)
  10. Don’t forget to treat yourself. When I say treat I don’t mean go eat anything you feel like, but it is nice to reward and stimulate the taste buds and brain after a hard week of work. Pick your craving and have a few bites. Just be careful not to over-indulge. A few hundred extra calories won’t mean much in the scheme of a week. If you sit down and eat 3,000 calories of useless foods, we might have some visible damage to clean up.