Daily Health Assessment!
Improve Your Health Today with these Simple Steps!
Health is important every day and by doing little things every day you can greatly improve yours!
We all have to start somewhere, but by committing yourself to improving each day, you will get better. Here are the steps you need to take in order to improve your health and Change Your World!
- Get Motivated!
- Assess Your Body with our Self-Assessment Guide!
- Do a Daily Workout!
- Meet the Weekly Exercise Minimums!
- Sleep Enough!
- Educate Yourself with our Strength Articles!
- Ask Questions!
Are you MOTIVATED?
Motivation is the driving force for what we do. If we are not motivated, or motivated enough, then you will not be able to reach your goals and improve your health.
It’s time to find what motivates you and start to Change YOUR Life!
If you need motivation to train? For life? To achieve your dreams? Look no further than here:
Are you HEALTHY?
Your health is vitally important! You need to be healthy in order to safely pursue your goals and dreams. See where you stand and be prepared to make a difference in your health! Your life depends on it!
Do you know your risk factors? Are you healthy? What do you need to change to optimize your body? Find out here:
Are you COMMITTED to your Fitness?
The Daily 30 is an easy to do daily bodyweight workout that is simple, fast and effective!
It improves your health, fitness, mobility, movement patterns, structural integrity, and strength, all while keeping you committed to self-improvement daily.
You will get the most out of your time spent and feel the benefits in less than 30 days!
Let this be your first steps into Changing Your Life for the better, starting TODAY!
You can start getting stronger anywhere, anytime in just a few short minutes! Do it at home with the family, in the office, or even while traveling!
Whether you are a Power Lifter (as I am), a child, a stay at home parent, a desk bound employee, or are just too busy to maintain a regular workout schedule, this is for YOU!
Everyone needs to move more and move correctly!
So if you want to learn how to move better, prevent injury, improve your health, build lean muscle, and get stronger, then get started today!
Better Health, better you! Learn more here:
Do you EXERCISE enough?
Weekly Exercise Minimums Guidelines:
% VO2 Max
Minutes / Day
Days / Week
|Moderate||40-60%||30 min.||≥ 5|
|Vigorous||60-85%||20 min.||≥ 3|
A Combination of these 2 Intensities
* Williams, L., Wilkins. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Ninth Edition. [Text]
Moderate Intensity- Running, rowing, swimming, hiking, cycling, playing sport at a pace that is it difficult to maintain a conversation.
Vigorous Intensity- Sprinting, rowing, jumping, swimming, cycling, playing sport at a pace in which you cannot maintain a conversation.
Check Out this video and read more below!
These are the physical activity minimums presented by the American College of Sports Medicine for an individual to obtain the physiological benefits of exercise required; to not be considered sedentary or without exercise.
Moderate intensity is a pace that you can maintain throughout the entire exercise duration, but is intense enough where it is difficult to maintain a conversation. Think of it as between a 4-6 difficulty on a 1-10 scale (10 being the hardest thing you have ever done and 1 being just above rest, such as standing).
Vigorous-intensity is a very intense pace in which you cannot maintain a conversation. Usually, this exercise lasts only 3-7 minutes per bout and is between a 6-8.5 on a scale of 1-10, the same as stated above.
It has been shown that an increase in VO2 Max, also suggesting an increase in heart efficiency, decreasing the rate of health-related illness or mortality. That means that the more efficient you are at exercising, the better chance you have to avoid death by cardiac (heart) instances, illness and disease. This does not guarantee that you will not have something like a heart attack or cancer occur, but it greatly decreases your chances.
Start improving your Fitness with
Do you SLEEP enough?
Keeping a consistent sleep schedule is vital for both your strength and health!
Sleep is the most important and valuable recovery tool for our mind and body. Without proper sleep, our bodies cannot function optimally, or even at a normal rate.
Studies have shown that losing even one hour of sleep from your normal sleep schedule, greatly decreases your mental and physical performance, and taking an extra hour of sleep the next day will not bring you back to normal function.
This means that you cannot catch up on sleep!
Sleep is important and must be maintained regularly during your daily schedule for optimal benefits. If you are constantly changing the amount of sleep you get or time of day that you sleep it will interfere with your Arcadian rhythm, or natural time clock.
Your Arcadian Rhythm:
Our body does not know or care what the clock says, or if it is daylight savings time. Before clocks, our body still had a natural rhythm that was based on light.
Studies have shown that when it becomes dark at night and then light in the morning, our bodies go through chemical changes that say it is either time for rest or to wake up.
As the sun sets our bodies begin to slow down functions and want to be in a restful state to recover from the day’s activities. Then as the sun comes up it begins to activate systems, such as releasing insulin to put glucose into cells for energy, in order to get ready for daily activities.
For most people, it is recommended that you sleep for at least 7 hours a night, but this is only a minimum that does not provide the most recovery.
Everyone has a different amount of sleep that is required for their body, but there is a general amount of time that provides optimal recovery for most active individuals.
For most optimal recovery, be in a restful state as the sun goes down and sleep from at least 10 p.m. until 6 a.m. each day.
This is best for your Arcadian Rhythm, which means that as the natural light from outside dims down, so should your activities for the day, and the light you use around you. This will help to start the recovery process and get your body prepared for sleep so that you are not up all night staring at the ceiling. Also, to avoid interfering with your Arcadian rhythm, which is regulated by light, avoid being around a lot of light at night such as T.V. or computer lights.
How much Sleep do you need?
Sleeping with the sun is best for our recovery, but not always adaptable to our life’s activities. Again, we go back to the minimum requirement of getting at least 7 hours of sleep each day, with closer to 8 or 9 hours being better for those that are active.
However, as we know, we are all different and our bodies all recover at different rates.
If you want to know how much sleep you require, then simply go to sleep at a normal time (9-10 p.m.) after a standard day for you, and see when you wake up using no alarm. If you get less than 6 hours of sleep before waking up naturally, then go back to sleep to see if you can add on some hours.
Then count the hours you were asleep, making sure that you feel rested, and this is your normal sleep requirement. All you have to do now is account for your additional requirements after activity.
The more activity you do, and the more stress you place on yourself, the more sleep you need to recover from it.
- If you exercise for at least one hour per day, then try to add 30 minutes to 1 hour of extra sleep to your normal schedule.
- If you train intensely or are trying to build muscle, then you should add at least 1 hour of sleep for every hour of intense training that you do.
This will ensure the most amount of recovery to help decrease stress, build muscle, and make you stronger!
Now GO TO SLEEP!!!
Do you EAT right?
Nutrition is one of the most important factors to our health. Without a proper diet to provide energy and vital nutrients we put our health at risk. To ensure your diet is optimized for your health, look at our
Do you know how to manage your WEIGHT?
So many people want to change their body by losing or gaining weight, but not everyone knows how to do it properly. To make sure you do it right, read these articles:
Do you have the KNOWLEDGE to change your life?
Your mind is one of your strongest assets! Learn how to become stronger through our informative Articles on Health: