Bulletproof Your 2016
There’s just a little over a week left till 2015 comes to a close. Now is a time for reflection on what the year was, how successful were you, did you achieve the goals you wanted to achieve, and most of all, what do you want to change in 2016?
It’s no secret that New Year’s is a huge time of year for the fitness industry. Every year thousands of hopeful people join a gym, hire a trainer, or start a new diet in hopes that it will finally be the answer to all their problems. Come the end of Feb that number has usually dropped significantly! So with that being said, here’s what you need to know in order to bulletproof your 2016 and make sure you get started on the right track.
No one likes the word diet, but the fact of the matter is it’ll account for a LARGE portion of your results and it doesn’t matter if you want to gain muscle or loose weight. Awareness brings changes and therefore a lot of times creating healthier habits is more about becoming aware of the poor ones you’re currently making.
Start a food journal to keep track of what you’re eating. The My Fitness Pal app works really well and goes a step further by telling you how many calories are in your foods and the macronutrient percentages associated with each. It may sound like a pain, and it might be for the first week, but once you get in the habit this will be your best friend. You’ll be able to use your journal as objective feedback. Plus if you’re working or intend to work with a nutritionist, I’d almost guarantee you that they’ll want you to start a journal anyway.
If you’re looking for specific plan to simply follow step by step, the Bulletproof Diet is a great one.
The Bulletproof Diet tells you the right amount of food and the right type of food to eat – plus when to eat it and how to cook it. The Bulletproof Diet is based on high amounts of healthy fats, moderate amounts of high quality protein, and tons of organic vegetables eaten at the right time in order to create unbelievable levels of energy and weight loss. If you’re looking for the easy way to create STRONG nutritional habits – this would be your answer for 2016
If you want to truly become bulletproof in 2016 then you’re going to need a lot more than just a new diet. For starters you’re going to need to get your mind right, and doing that starts with getting some good quality sleep. You can use a few sleep hacking tricks to make sure you fall asleep easier and stay asleep too.
Your phone, T.V., and computer emit blue light that actually blocks your body’s natural production of melatonin – a hormone that helps you sleep. Turning your electronics off 30 minutes priors to bedtime allows your body to start it’s natural release of melatonin prior to getting in bed.
- You can take this a step further and purchase blue light-blocking nightlights.(click shop, accessories, than tech)
These emit an orange, dim light rather than the bright white light that comes from your lamps. The result actually triggers your body to release MORE melatonin, which will leave you even sleepier before bedtime.
- Take it yet a step further…. and burn lavender and/or chamomile in a diffuser an hour before bedtime.
Both lavender and chamomile are scents that trigger a calming, relaxing mindset. Between the blue light blocking nightlights and the pleasant smell of lavender or chamomile, you’ll transform your often brightly lit room into a sleeping sanctuary. Dream on friends!
Last but not least, you will have to do some form of exercise if you truly want to bulletproof your New Year. However if you notice, this is the last topic and last topic for a reason. You can get great results by following only the advice listed under the first two subjects. But you’re not just looking for results; you’re looking for a lifestyle change, a complete upgrade and overhaul. Here’s what you’ll need to do to bulletproof your body in 2016…
- Buy a kettlebell
- Hire a coach
- Do Simple & Sinister (100 swings, 10 Getups 5-7 days a week)
For arguably everyone that’s reading this post, the kettlebell is all you need to get the body you want. You just need to know how to use it the proper way. Start by just ordering one, really 2-3 would be good. I’d recommend the following:
- 8kg, 12kg, and 16kg, if you’re new to strength training and never used kettlebells
- 12kg, 16kg, 20kg if you’ve strength trained in the past but are new to kettlebells
- 16kg, 20kg, 24kg if you’re relatively strong and have used bells lightly in the past
If you’re a seasoned vet than chances are you already have your own or know what size(s) you need to safely perform swing and getup (along with their variations.)
Once you have your bells, hire a coach. You can learn a lot by watching videos online but at some point you’re going to need some feedback on what you’re doing. The great thing is all you’ll need to do is take a video of your form and send it to your coach (if you’re not training with him/her in person.) At least I’d say to check in with your coach once every other week. You don’t want to learn bad habits and checking in often should prevent that from happening.
Once you’ve got your bells and a coach, tell them you’d like to start Simple & Sinister – they should already know what that is. I’ve written a few articles on this simple yet extremely effective training program over the past few months. It’s effectiveness paired with its time efficiency makes it a great addition to your bulletproof list for 2016.
If you’re serious about taking the bulletproof approach to 2016 and need some more guidance, don’t hesitate to reach out. I offer free online consultations and would be more than happy to further direct you with your goals. Have a Merry Christmas and