We live in a microwave world. We want it all, fast and hot, instantaneous gratification. But as you know, microwaving what we eat is not the healthiest path to longevity, or even a good path to true enjoyment and satisfaction. What tastes better and is better for you: a meal hand made with whole, fresh ingredients by a cook that takes their time adding layers of flavor and complexity to your dish that ends up visually and texturally appealing, or a lean cuisine frozen meal loaded with fast cook chemicals zapped in the microwave for four minutes that ends up a rubbery grey mess? Good things happen over time. There is no miracle pill for weight loss and no miracle powder for muscle growth or increased performance. When did we start to forget that results take time? The process necessarily needs to be long, allowing increased movement and intensity along with better eating habits to become a part of our lifestyle, our day to day life.
Have you ever taken a close look at water running over a rock? The slow drip of the water, even slower than a coffee maker on a Monday morning, slowly making its way from a high to low place, pulled by gravity, always the same path, always the same speed. Over time, this slow drip makes an indentation in the rock. Can you imagine? A little drop of water, soft and seemingly insignificant, up against a huge, solid rock. No one would guess that the little drop of water could change the rock. What can we learn from this imagery? A few things, like the importance of form, perseverance, and commitment. We can also learn that even a small, seemingly insignificant change, when made faithfully and correctly, will have a significant effect.
Occasionally, we wake up inspired and ready for change. Maybe it’s a show you saw, a conversation you had, or an article in a newsletter you happened to read (!). Something that triggered your desire and will to make a lifestyle change. At these times, we have to remember the drip, drip drip of the water on the rock. Slowly, but steadily, the coffee pot fills. Don’t jump out of bed and try running a marathon or benching 400lbs, say that you will never eat carbs or go to the gym twice per day every day. Instead, consider making a little change you can live with and adopt today, like running an extra mile per week, cutting just one unnecessary indulgence from your diet, or waking up fifteen minutes earlier to stretch, then add another little one next month, then another little one the following month. Over time, your lifestyle will adopt the behavior from the previous month as the norm, and by next year you will have made many positive changes- permanent changes!
Here are a few little changes you might consider easy and insignificant to adopt, but compounded will definitely make a big change. Choose just one, then choose another when the first is fully integrated into your lifestyle… there is no order, just pick what seems to you like the easiest one and do it:
– Choose unsweetented iced tea or bubbly water instead of soda
– Choose fresh fruit as a mid day snack instead of anything in a package or coffee shop counter
– Add one mile per week (walking or running)
– Add one group fitness class per week (any format)
– Walk to any destination shorter than 1 mile
– Do 20 jumping jacks before you get in the shower
– Do 10 push ups before you get in the shower
– Say NO to anything fried
– Do 20 sit ups before turning on the tv
– Park in the furthest spot from your destination (office, market, etc)
– Develop a fear of elevators- take the stairs if you are going less than 7 floors
Baltimore Health & Fitness Blog 