Basic Stuff  

The Fundamentals of being healthy and maximizing your gym membership. Basic stuff.

Are you ready to feel better, have more energy, and see results in your physique? Today, we dive into the essentials – the basic stuff that transforms you and produces better results in the gym.

The Power of Red Meat: And Protein in general 

Picture this: a sizzling steak on the grill, the aroma dancing in the air like a siren’s call to your primal instincts. Red meat isn’t just food; it’s a powerhouse of vitality.

Why red meat should be on your plate:

Protein Power: Packed with high-quality protein, it’s the foundation for muscle and strength.

Iron Infusion: Rich in iron, it fuels your energy and endurance.

Zinc Zeal: A great source of zinc, crucial for immune function and testosterone production.

Next time you savor a juicy steak, remember, you’re not just eating – you’re fueling your inner warrior.

Don’t like red meat? 

Other great options, pork, chicken, turkey amongst many other options.  The biggest thing is ensuring you are hitting your goal weight in grams of protein daily.  Consistency is the biggest thing here being very close to hitting your goal each and every day will produce greater results. 

Sleep: The Sanctuary of Restoration 

Imagine drifting into a deep, restorative sleep, wrapped in the cozy embrace of your bed. Sleep is more than rest; it’s your body’s nightly repair shop.

Why sleep is essential:

Recovery Realm: Repairs tissues, builds muscle, and strengthens the immune system.

Memory Mansion: Enhances cognitive function by consolidating memories.

Hormone Harmony: Regulates hormones, including testosterone, crucial for energy and mood.

Aim for 7-9 hours of quality sleep each night and wake up feeling like royalty.

Sleep is the most underrated recovery method there is.  Try to ensure you are consistently going to bed at close to the same time and getting up at the same time.  Building consistency in your sleep will help you see better results faster. 

Alcohol: Sipping Wisely

Picture a refreshing drink in hand, the sun setting, and laughter filling the air. Enjoying a drink is one of life’s pleasures, but moderation is key.

Why limit alcohol:

Liver Love: Excessive alcohol strains the liver, leading to higher estrogen levels.

Sleep Saboteur: Disrupts sleep patterns, robbing you of restorative rest.

Empty Calories: Leads to weight gain and decreased energy levels.

Enjoy your favorite drinks mindfully, savor each sip, and keep your vitality intact.

If you enjoy drinking or having a drink now and then you can minimize the negative effects by drinking water after each drink.  Walking after having a drink, and not making drinking a daily habit.  

Move More: Embrace Physical Activity

Imagine yourself as a maverick, boldly moving through the world with strength and agility. Physical activity is a celebration of your body’s capabilities.

Why movement is vital:

Energy Explosion: Boosts energy levels and combats fatigue.

Mood Magic: Releases endorphins, making you feel happy and relaxed.

Strength Saga: Builds muscle, enhances flexibility, and improves overall health.

Find activities you enjoy – dance, hike, lift weights, or just walk around the block. Move with joy and purpose.

Walk More: Step into Vitality

Walking is one of the simplest and most effective ways to boost your health. Imagine strolling through nature, each step recharging your energy.

Why walking is beneficial:

Heart Health: Improves cardiovascular health.

Mindfulness Moments: Offers time for reflection and mental clarity.

Weight Management: Helps maintain a healthy weight.

Incorporate more walks into your daily routine and feel the difference.

Walking, not running is the best way to start getting into shape.  Walking allows you to do it each and every day without having major injury issues.  Running can cause up to 11x the force of your body weight – which means your soft tissues will have huge amounts of force to recover from.  Also you can’t run everyday, walking, coupled with lifting weights is the most efficient and effective way to see results.  

Limit Processed Foods: Choose Real Nourishment

Imagine your body as a high-performance machine, finely tuned and ready to roar. The fuel you choose determines how well it runs.

Why limit processed foods:

Nutrient Deficiency: Processed foods often lack essential nutrients.

Chemical Chaos: Filled with artificial additives and preservatives.

Weight Woes: Linked to weight gain and metabolic issues.

Opt for whole, real foods to nourish your body and keep it running smoothly.

Get Outside: Embrace the Great Outdoors

Picture yourself in the great outdoors, the sun kissing your skin and the breeze whispering through the trees. Nature is a powerful healer.

Why getting outside is crucial:

Vitamin D Boost: Sunlight provides essential vitamin D.

Stress Reduction: Nature reduces stress and promotes relaxation.

Physical Activity: Encourages movement and exploration.

Make it a habit to spend time outdoors and let nature rejuvenate your spirit.  10-15 minutes outside in the morning will do wonders for your energy levels, will help you fall asleep faster at night, and keep you producing results at work and in the gym.  

Embrace the Basics – Implement the basics – Build consistency 

By embracing these basics, the basic stuff, you’re unlocking the secrets to a life brimming with energy, strength, and joy. Remember, the fundamentals – red meat, quality sleep, moderated alcohol, physical activity, walking, limiting processed foods, and getting outside – are your keys to a vibrant existence and keep you progressing in the gym. Get the basic stuff done!

OC has been helping Bend, Oregon residents get strong, happy, and healthy! Experience the difference, Book a free consult today!

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