The 5 pillars of health: A guide to getting started

Along with the new year, comes a wave of fresh energy, resolutions, and a whole “new year, new me” mentality. And while we’re all about kicking off the new year with an epic consistency challenge (we’re looking at you, the Get Real Challenge), it’s also important to establish sustainable changes that you can stick to.

And it doesn’t need to be complicated. You don’t need to train 7 days a week for 2 hours or dive into a fad no-carb crash diet to see drastic results. When it comes to real fitness and achievable results, small, consistent changes are everything. Over time, it’s those small simple shifts that add up, creating the biggest impact – one step at a time.

So, where to start? Let’s get into our five pillars of health. These are the key areas to focus on, and we’ve included tips for making small changes that’ll help you build healthy habits to stay on track and see real results.

Exercise is essential for a healthy mind, body, and soul, but it doesn’t have to be complicated. The key is consistency and choosing activities that you’ll enjoy to help you stick to your plan.

Expert training tips

1. Start small: Focus 15 to 30 minutes per day on movement, it can be small things like taking a walk around your local area, jogging to the shop and back, or bodyweight exercises like Squats and Pushups. Try to vary the activity each day to keep it fun and engaging.
2. Incorporate strength training: For two sessions each week, focus on resistance training to build muscle and support your metabolism.

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• Consider the principle of progressive overload by gradually increasing the weight, repetitions, or intensity of your workouts to continue challenging your body and increase your gains.

As important as exercise is to help you reach your fitness goals, so too is recovery. Without proper rest and recovery, your body won’t perform at its best.

What’s worse is that it can have a detrimental effect on your muscle function¹. A bit of R&R is needed to help repair muscles, reduce inflammation, and keep burnout at bay.

Expert recovery tips

1. Prioritize rest days: Ideally, you should plan for one to two rest days per week and alternate the muscle groups you are training to help you reach your fitness goals safely and effectively.
2. Stretch: Incorporate a stretching or a yoga session into your routine to improve flexibility, support your circulation, and build on your muscle health. It’s also a great way to manage stress and incorporate mindfulness.

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• Try active recovery: Incorporate low-intensity exercises to encourage muscle recovery like foam rolling, stretching, and swimming, but learn to listen to your body – if you feel unusual pain or are tired, take a full rest day instead.

Food is the fuel – plain and simple. And you need it to keep going and to support muscle recovery. What you eat has a direct impact on your energy levels, recovery, and performance.²

Rather than focusing your efforts on restricting certain foods, aim for balance and a diet that can support your fitness goals.

Expert nutrition tips

• Opt for whole foods: Swap processed snacks with healthier alternatives such as nuts, fruits, seeds, or yogurt for nourishment and energy.
• Consistency over perfection: Use the 80/20 rule to promote flexibility with your diet. Choose healthy, impactful foods to make up 80% of your diet, leaving 20% for the occasional indulgence.

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• Master the art of meal prepping: Plan and prepare balanced meals in advance to ensure you’re getting the nutrients you need every day without the stress of daily cooking.

There’s something to be said for a good night of Zzz’s. And with good reason – good sleep is the cornerstone of health as it aids in mental clarity, boosts recovery, and rejuvenates your energy levels.

Without proper rest and sleep you run the risk of sabotaging your fitness plan, but unfortunately, poor sleep is becoming all too common.³

Expert sleep tips

• Limit screen time: Reduce screen time at least one hour before you intend to go to bed to improve sleep quality. Screens emit blue light which tricks your body into thinking it’s daytime by stopping it from producing the sleep-inducing hormone melatonin.
• Stick to a sleep schedule: It’s important to go to bed at the same time each night and wake up at the same time each morning. Getting into this routine will help to promote better sleep. Try waking up to an alarm each morning to help you stick to this schedule.

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• Create a sleep-friendly environment: You can help promote a better night’s sleep by improving your sleep hygiene. You can do this by ensuring your bedroom is cool, dark, and quiet. Use blackout curtains or blinds to block out day or artificial light, change your bedsheets regularly, and consider essential oils like lavender to enhance relaxation.

Your mindset can make or break your fitness journey. Cultivating a positive attitude and managing stress is critical for long-term success. That’s because stress can derail your training program by impacting your eating habits and motivation.⁴

Expert mindfulness tips

• Explore breathing exercises: Practicing daily deep breathing exercises can reduce stress and help you stay focused.
• Reflect on progress: Track your progress with either a journal or an app so you can identify and celebrate your achievements as well as set small, realistic goals to boost motivation.

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• Visualization: Try visualizing yourself achieving your goals, whether it’s a long-term goal or a short-term one like completing a workout or hitting your personal best. Visualizing like this can be a good motivational technique.

No single pillar alone will lead to lasting results. Together, these five factors support your fitness journey.

But there’s no need to completely overhaul your lifestyle overnight. Start slowly and ease into these lifestyle changes by selecting one tip from each pillar and integrating it into your routine each week.

Remember, every small step is progress, and fitness isn’t about being perfect. It’s about being consistent. By staying patient and persistent, you’ll build habits that lead to a healthier, happier, and stronger you.