Hi, my name is Brian Cox. I have been in the fitness industry almost 15 years now. I own Tucson Fitness and Lifestyle Coaching. I have certifications in personal training, strength and conditioning, group personal training, fitness nutrition, exercise therapy, and corrective exercise specialist. My goal is to help others live healthy and functional lives.
I believe when it comes to fitness and living a healthy lifestyle, it is easy to forget about the basics. We crave something lifechanging, drastic, new, and exciting. Feeling that it will make all the difference in how we feel. Examples are cold plunges, ice baths, long fasting periods, zone 2 training, barefoot training, the newest fitness gadgets, glucose monitors, and red-light therapy are just a few popular fad health hacks out there. Then you include the divisive opinions on nutrition. Carnivore is the best! No, no, no! You cannot kill animals! Plant based is the best! Nope! You must do intermittent fasting!
It is easy to get discouraged and lost in the debates of what is best for you. I do believe some of these activities can be beneficial. I also believe none of them matter if your main priorities are not the fundamentals of health and fitness.
1. Sleep. Sleep is a superpower that most of us do not get enough of. 7-9 hrs. It needs to be a priority. Recommendations for better sleep are. Last meal at least 2 hours before bed. Watch water intake in the evening if getting up for the bathroom is a problem. I am old so my prostrate is going out. Hahahaha... No devices 1 hr before bed. A dark cool room is usually recommended. Caffein has a long shelf life in the body. No caffein 8 hours before bed. If the mind racing is a problem. Jot your thoughts out on a small notebook before bed. Stretch or meditate. Slow deep breathing exercises can help calm the mind and the body, lower the heart rate and prepare the body for restful sleep.
2. Strength Training. Lifting weights 2-3 times a week is extremely beneficial. I would recommend 3 times a week. Possessing strength is a key to longevity and a functional life as we age. Lifting weights also strengthens our bones which helps stave off osteoporosis and, osteopenia. Very few things are as impressive as a strong older human being.
3.Cardiovascular activities. The heart is a muscle too. 90-120 minutes (about 2 hours) of focused cardio activity a week is a good goal. Swimming, running, cycling, stair master, rucking are just a few. Yes, purposeful walking does count. I would suggest walking with a purpose and picking up the intensity as you go.
4.Nutrition. I would argue this is the most important when it comes to body composition change, my advice has not changed dramatically over the years. Focus on lean meats, fruits, nuts, and veggies. Americans do not eat near enough veggies. Limit processed sugar and flour. Client's goals would dictate positive or negative calorie balance. An old saying is. Breakfast like a king, lunch like a prince, dinner like a pauper. That can be debated but I like the idea of fueling yourself early in the day and slowing down calorie intake when the daily activities start to slow down. Tracking calories can be effective. Especially in the beginning. We notoriously eat more then we think we do.
In conclusion. Focusing on these, sleep, strength, cardio and nutrition, will help you feel better mentally and physically. Take the next month to make this your foundation for health and fitness. Focus on the major not the minor. Everything else should come second and be a bonus add on. Reach out and let me know how your fitness journey is going!
Brian Cox
Tucson Fitness & Lifestyle Coaching
520 449-2011
