Fitness Focus: Identifying Your Current Routine Before Establishing a New One
It's a new year, and there's no better time for a fresh start. If you want real, sustainable change in 2023, I challenge you and my personal training clients in Denver to complete the activities below over the next week. Let's establish a new sustainable routine for peak fitness, optimal health, and longevity by peaking into your life with a magnifying glass. Your newfound awareness of your current trends and patterns will become the catalyst to finding the space and value for your newly desired habits. I have seen how the drive and ambition of my personal training clients lead to many personal and professional successes in their lives. It's time to steer some of that energy into a non-negotiable routine that will be the foundation for future generations. Consider these efforts as a new "Step One." More activities to come.
Time to commit to new routines with your Denver personal trainer! / Photo: Tembela Bohle
Focus 1: Research our Circadian Rhythm and Biological Clock
Activity: Our need for consistency is more innate than we realize. Time to lean into it. Read this literature review on circadian rhythms and biological clocks: Circadian Rhythms and Obesity in Mammals by Oron Froy. It's an appropriate beginning to any discussion on establishing consistent routines (especially for justifying the efforts). Understanding secondary systems is also essential to your success in this area.
Please note that the recommendations for fasting were tested and best suited for obesity and other extreme conditions and don't necessarily appeal to normal folk.
Focus 2: Identify Your Current Routines / Day-to-Day Approach
Activity: Write down every specific action/activity for three consecutive weekdays, including the times you started each. From the moment you woke up until you fell asleep (and if you woke up overnight)!
Example:
7:05 Turn off the alarm
7:08 Go to the bathroom (we're human, after all)
7:10 Shave
7:12 Wash my hands and put in contacts
7:13 Apply face moisturizer with SPF
7:15 Put on deodorant and dress (clothes are left outside of the bedroom the night before)
7:18 Brush my teeth
7:22 Begin making coffee
Etc., etc., etc.,
Why You Need to Do This: The details will help you adapt your life with new routines that serve your needs and wants. I can't help you write and install new software if I don't know your current operating system. Sometimes, we must write new code or defragment and make a little space. Real change starts with this focus, though. Otherwise, your machine will crash at some point.
Focus 3: Establishing New Routines
Activity 1:
How you start your day steers the sequence of its many events. With this being said, go to bed and wake up within 30-60 minutes of the same time daily (including weekends). There will be exceptions, especially on the weekends. We shall accept this as long as the exceptions are truly outliers, not a habit of fluctuations. I recommend setting the alarm in the evening to prompt your bedtime routine 30 minutes before hitting the bed. Also, eliminate all snoozing in the morning by placing your phone across the bedroom and getting dressed as soon as you step out of bed.
Troubleshooting: Your new life will require prompts via your phone or reminders in your environment. Making a new habit stick requires effort or latching it to an existing habit. Utilize technology, however, is needed to keep you accountable here. Still staying up late? Cut yourself off the computer earlier and reschedule the project for the next day. Discuss a consistent routine that might work for you and your spouse (together may be easier than separately). Can't separate from a late-night creative flow? Lean into it by writing down the ideas, but allow them to simmer in the unconscious while you sleep. Nothing requires you to figure it all out, despite what you think. Want to hit snooze to gain more sleep? Stick to your regular time and trust that your biological clock will serve you during your next sleep cycle. There are exceptions here, but establishing a routine is most important now.
Activity 2:
Complete a wake-up and go-to-bed routine in the same EXACT sequence daily (including the weekends, whether you are working or not).
Troubleshooting: Trouble following a routine in order? Please write it down specifically and adapt as needed. Let's make these two periods of your day mindless.
NEXT STEPS
Discuss the research and your activity log.
Troubleshoot your new routines.
Establish a "business plan" for your health and begin integrating/testing a specific fitness plan.
Begin "Finding Awareness" diet activities and introduce new dietary habits to support your goals.
Aim for at least 3 days of strength and muscular endurance efforts with or without a trainer.
Aim for at least a 50% ratio of plants for each meal.
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
