HWN #012: 7 Big Rock Principles for Tremendous Health

20 years ago I was out of shape.

I was finishing up my football career as an offensive lineman weighing in around 250-260lbs.

I was strong, but there was a lot of unwanted fat on my frame.

I knew I needed to make some changes. I needed to drop some bodyfat. I needed to get in better cardiovascular shape. I needed to feel better and improve my quality of life.

Over those 20 years I have tried it all. Every fad you can think of. Every hack thats out there.

All of which worked…until they didn’t.

 Long term health and fitness is built on big rock, foundational principles that don’t change over time.

So today, I am sharing with you my 7 big rock principles that everyone can implement to improve their long term health.

Let’s jump in.

7 Big Rock Principles for Tremendous Health 

Here are the 7 weekly big rocks to optimize your health and fitness;

1. Stretch
2. Quality Sleep
3. Zone 2 Cardio
4. High quality food
5. Drink more water
6. Go for walks in nature
7. Strength train 2-4x a week

Rock #1: Stretch

I freely admit that the hardest thing on this list for me to do daily (or weekly) is to stretch. I find it boring.

But stretching is incredibly important. 

Stretching will;

•  Decrease your risk of injury
•  Improve joint range of motion
•  Increase blood flow to your muscles
•  Improve your movement capabilities 
•  Improve performance in sport and every day life

And there are many more.

I recommend spending 10-20 minutes a day stretching both your upper and lower body.

Rock #2: Get Quality Sleep

One of the easiest ways to improve every single aspect of our lives is to get more quality sleep.

Not just more sleep…QUALITY sleep.

That’s 7-8 hours of sleep each night.

That’s removing technology (tv’s, phones, iPads) from the bedroom and staying off them the hours leading up to bed.

That’s avoiding alcohol and caffeine in the hours prior to bed.

That’s getting exercise throughout the day to help you sleep better.

Rock #3: Perform Zone 2 Cardio

Zone 2 cardio is the cardio you see most people doing on bikes, ellipticals or when jogging on the treadmill at the gym.

It’s a zone in the 60-70% of your maximum heart rate (if you have a heart rate monitor) or a level of cardio where you can still have a conversation with someone while performing the cardio without completely losing your breath. 

I would recommend people get at least 60 minutes of Zone 2 work a week. Two 30 minute sessions a week or three 20 minute sessions a week would be a great place to start.

On the high end, getting upwards of 180 minutes of Zone 2 work would be amazing (but I know most people are too busy). Three 60 minute sessions or four 45 minutes sessions a week would accomplish this.

Zone 2 cardio work is huge for heart health, and heart health is important. Don’t skip out on it. Get in what you can get in with your schedule.

Rock #4: Consume High Quality Food

Eating well is a staple for healthy people.

Fruits. Veggies. Lean meats. Fish. Healthy fats.

A healthy diet is critical for great health, as it will protect you against many diseases like heart disease, cancers, and diabetes. 

Eat well (enjoy yourself from time to time too). Your body deserves it.

Rock #5: Drink More Water

Drinking more water is a very good idea. 

If you are trying to improve your health, drinking more water can do a few things for you. It can;

Curb your appetite/Help you feel more full: when you are hungry, instead of grabbing food, drink a glass of water. Thirst, which is often mistaken by the brain as hunger, is caused by mild dehydration…so drinking more water may actually curb your appetite because you aren’t actually hungry, you are dehydrated. 

Improve your workouts: A hydrated body is a better performing body. Therefore, if you are hydrated properly you will get more out of your workouts. This is good if you are trying to improve your health.

Boost your metabolism: In 2013 researchers (https://pubmed.ncbi.nlm.nih.gov/24179891/) ran an eight-week study with overweight girls. They drank around two cups of water half an hour before breakfast, lunch. They had no additional dietary changes. The results? The girls lost weight and saw reductions in body mass index and body composition scores. In short, drinking more water may help increase thermogenesis, forcing the body to produce more energy.

Drink more water, it’ll helps improve your health. 

Rock #6: Go for Walks in Nature

I know walking seems like it is too simple to make a difference in your fat loss.

But it isn’t.

It’s actually one of the best things you can do for fat loss.

It’s easy. It can be done anywhere. It can be done daily without overtraining. It helps you burn more calories throughout the day.

And when you take walks outdoors, you uncover even more benefits.

There are numerous studies showing that people who spend more time in nature will improve your mood, decrease stress, and help you relax.

So do yourself a favor and get those steps in each day, outdoors.

Rock #7: Strength Train 2-4x a Week

This one should be no surprise, but strength training is an absolute must for everyone, no matter their age or gender.

Strength training will;

•  Improve strength
•  Improve muscle mass
•  Increase bone density
•  Improve mental well being
•  Improve overall quality of life
•  Improve sleep quality (we touched on that earlier)

Something as simple as two 30 minute total body strength training sessions will go a long way in improving your health and quality of life as you age.

There is no excuse to not strength train.

In Summary 

Improving your health doesn’t need to be overcomplicated. By focusing on the big rocks, the things that are really going to make a difference in your health, will be the main driver to the results you desire.

In health,

Craig

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