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HOW TO STOP PRESSING PAUSEON YOUR HEALTH AND FITNESS6 genius “dials” to help you keep making progress, even when life gets crazy.Work deadlines.social commitments.new baby.vacation: It’s tempting to wait for the“perfect time” to address health and fitness. Here’s why that doesn’t work, and what to do instead.LIFE DOESN’T PAUSE.Challenges reported by Precision Nutrition Coaching clients when they enter the program:62%87%have troubleexercising regularlybecause of thedemands of daily life.find it difficult todeal with stress, atleast some of thetime.89%65%of those who workdeal with moderateto high job stress.of those with jobsusually work 8 ormore hours/day.88%83%60%of caregivers dealwith moderate to highcaregiving stress.of students experiencemoderate to highschool-related stress.experiencestress athome.
.SO HEALTH AND FITNESS SHOULDN’T, EITHERPROGRESSWhat your progress looks like when you keep pressing pause.TIMETHANKFULLY, EVEN SMALL EFFORTSADD UP OVER TIME.Body transformation at different levels of consistencyafter 12 months of Precision Nutrition TENCY196% 7%Pounds lost9% 10%1115 17115%7%21Total inches lost2417CONSISTENCY3 3.5 4Percent bodyweight lost2990-100%CONSISTENCY11% 13%812165Inches fromwaist lost20264 5.56 WAYS TO ADJUST YOUR “LIFE DIAL”TO KEEP MAKING PROGRESS.Nix the play/pause buttons, and instead think of your health habits as having volume knobs.Turn them up or down depending on what you're ready, willing, and able to do today.
MOVEMENTIntense daily trainingfor tactical/military jobChallenging60-90 min.workout 6x/week5 1-hr.workouts/week daily1-hr. walk10Park farther fromoffice to walk more19Take stairs insteadof elevator28Gym routine4x/week; hikeon weekends10-min. workoutnext to bed inthe morning373 1-hr. gym workouts/week daily walkReasonablychallenging 30-min.workout 3x/week463 30-min. workouts/week daily 20-min. walk5NUTRITIONRun organic farm and health spa; allmeals prepped by sportsnutritionist; eat slowly withno distractionsEat mostly local/organic; plan all mealsin advance, each“perfectly” balanced10Replace 1 meal w/less processed one19SUNPrep food inadvance;protein veg.at each meal;balance fats8Prep food forweek in advance;6 servingsof veg./dayProtein portion of fruitor veg. at most mealsAdd side saladto your lunch2MONTUEWEDTHUFRISAT37465Try 1 newhealthyrecipe/weekSit at table formost mealsProtein w/each meal
SLEEPNo screens outside working hours;advanced sleep tracking andcoaching; specially-engineeredsleep podRestorative yogabefore bed; wake upwith the sun; high-techcooling mattressElaboratebedtime routinewith Epsom saltbaths andaromatherapy105 min. of wind-downtime before bed1928Buy blackout shadesand white noisemachine; break upwith snooze buttonHave lessalcohol, caffeine,and very heavymeals inevenings37Do purposeful relaxationexercises before bed; keepbedroom tidy and coolLeave phoneoutside bedroom;have a regularbedtime46Calendarreminder togo to bed 30min. beforebedtime5Shut down screens 1 hr.before bed; get outside fornatural sunlight during day1Ask a loved onefor a hugSOCIALLive on commune withsoulmateFulfilling volunteerwork; weeklyactivity meetupswith friendsFind andwork with amentor youlook up to1098Take a classwith new,like-mindedpeopleLet go of relationships notserving you; invest inones that doCall an old friendto catch up237465Do somethingnice forsomeone elsePractice activelistening;complimentothersOrganize a book,cooking, or sportsclub with friends
STRESSFill days w/ joy, play, fresh air;fulfilling, relaxed job; quietcontemplation and meditation;weekly massagesNo social media;counseling oncea week; engaginghobbyUnplug once aweek; regularsex; balance ofscheduledproductivity andsponteneity105 min. snugglingwith a pet198Mix of gentle andintense exercise;drink alcoholmoderately andmindfully1 min. of deepbreathing mostdays23715 min. in nature daily;self-compassion practiceAfter-dinnerwalk with aloved one eachday; avoidmultitasking46Regular5-min. breaksfrom workfor freshair/sunlightEstablished meditationpractice; frequent hugs;walking meetings whenpossible5ENVIRONMENTLive at wellness retreat;meals prepared by private chef;state-of-the-art home gymGet treadmill deskat work; mealdelivery service;give up car for bikeMeal prepeach week;organize socialactivitiesaround sports10Remove one “trigger”item from kitchen198Get a dog thatneeds walking;spend time withfriends who eathealthyKitchen cleanout andrestock once a monthKeep dumbbellsand resistancebands at home237465Serve mealson smallerdishesMove TV to aroom you don’tuse very much;keep healthysnacks in officedesk drawerPut “red light” foods in ahard-to-reach place; signup for CSA box
TRY IT OUT FOR YOURSELF10192837465Step 1: Consider areas of life where you’d like to change or improve.Step 2: Ask, “What’s the absolute MOST I could do?” That’s your 10.Step 3: Ask, “What’s the absolute LEAST?” There’s your 1.Step 4: Use 1 and 10 to fill in the other points on the dial.Step 5: Refer to your dial when life gets busy (or slows down!).For the full article explaining this infographic, ton-mentality
21 3 3.5 4 5 Percent body weight lost Total inches lost Inches from waist lost 10-49% CONSISTENCY 50-79% CONSISTENCY 80-89% CONSISTENCY 90-100% CONSISTENCY TIME PROGRESS Body transformation at different levels of con
