3 simple success strategies for super sleep, excellent energy and fantastic fitness
During the last 15 years of delivering wellness solutions to businesses, two things have become very clear
The improvements that people would like to make to their wellbeing are usually very simple; the most popular including the desire to get fitter, increase energy levels, lose weight, sleep better and experience an improved sense of balance in life.
There’s an endless array of challenges, issues and reasons why people struggle to achieve these seemingly simple wellness objectives.
So to help everyone navigate their way around daily challenges to peak wellbeing and reach a healthy, happy lifestyle quickly and effectively, we highlight fast and easy success strategies relating to personal fitness, excellent energy levels, healthy eating and great sleep.
Here are three targeted tips to help improve performance and achieve a calming sense of balance and control in life. Share this information with colleagues to boost energy and engagement throughout your organisation.
- Good sleep enhances the quality and enjoyment of everything you do
It’s tempting to steal time from sleep in order to pack more into the day, but one should always be mindful of the quality of what you do as well as the quantity of things on your list. At some point, skipping sleep can create a situation where although we do more, we might end up achieving less.
The ideal situation is to establish a sleep routine that leaves you rested, recharged and refreshed ready for a day of being effective and productive. You’re far more likely to enjoy a busy routine of work, family, friends and hobbies if you’re well rested. If you enjoy life more, you’ll sleep better and the virtuous circle continues.
Routine is key: establish a bedtime and a wake time
You probably have a rough idea of how much sleep leaves you feeling refreshed so set yourself a time by which you’d like to be asleep in the evening, and a time to wake up in the morning based on leaving yourself the right number of sleep hours between getting into and out of bed. Experiment over a few nights until you establish the optimum times for you.
- Design the most effective healthy eating plan for you and your specific circumstances
In the midst of a busy life, making progressive improvements to your current approach to healthy eating is likely to be easier than attempting to change everything about your food routine all in one go.
For best results, target your efforts carefully. Begin by keeping a food diary for at least three days. Simple notes will be fine – the content, timing and quantity of what you eat and drink – and this will help you identify and make the most effective changes right away.
Decide what to stop, start or continue
Clearly identify what meals, snacks or food products you will be removing from your current routine, what you’ll be adding to your routine that’s not currently there, and what you’ll continue with.
For the latter group, be specific about which of these things you’ll be having more of, what you’ll have less of, and what will continue at their current level of consumption. For example, you may identify that you’d like to drink more water, drink less coffee, eat more fruit or vegetables and decrease your portion sizes.
Some elements of your food routine will be fine for content and quantity so you can continue with these, although you may wish to experiment with the timing of various meals or snacks to establish the routine that provides you with the most consistent energy and focus.
- Develop your most time-efficient exercise plan
Time is precious so decide how much of it you’d like to spend on exercise each week. You might be pleasantly surprised by how little time staying fit will require. Most people need just two to four hours a week but many are put off exercise completely by the idea that they need much more. Don’t stress about carving out loads of time for exercise that you might not actually need.
Think quality, not quantity, and refine your approach based on results
Remember the most important thing is to maintain regularity with activity and make the best use of the exercise time you do have available. The easiest way to establish how much time you’ll need is by being clear on your objectives and identifying how long you’d like to take to realise them.
Based on this information, devise a plan of what exercise you’ll do each week and schedule specific days and times for your activities. Roll out your plan and review it each week. If you’re looking for faster results, modify your plan slightly, changing either the number of workouts per week, the duration of your workouts or, most importantly, the intensity of your activity – the greater focus you have with each workout, the less time you’ll need to set aside for exercise.