HWN #027: How to Make 2024 Your Healthiest Year Ever
Feb 24, 2024
2024 is going to be a big year for me with a lot of changes.
The biggest change?
I am going to be a father for the first time in late June or early July.
I’m nervous. I’m anxious. I’m learning.
Most importantly, I’m excited.
With that in mind, I knew I needed to make some changes as I head into the year and get ready to tackle fatherhood.
My biggest and most important goal in 2024 was to take my health to the next level.
With a baby on the way, I am well aware that there are more people counting on me. I need to be healthy, fit and have a ton of energy so that I can be the best father I can be.
My specific goals are relatively simple.
I want to lower my bodyfat levels. I want to get a little stronger. I want to improve my cardio.
I’m not looking to become superman, I simply want to be well rounded with a strong, fit and functional body that can stand up to the rigors of fatherhood.
And to do so, I’m going to keep it simple.
And today, I am going to show you how.
6 big levers I am going to be pulling on in 2024 to take my health to the next level;
- Daily walks
- 7+ hours of sleep
- Make water my #1 drink
- No more skipping my cardio
- Strength train at least 4x a week
- Make eating a nutritious diet a habit
1) Daily walks
I’m going to go for walks on a daily basis, shooting for 10-12k steps each day.
The research is clear that people who get 7,000 steps or more in each day have better long term health outcomes.
Plus, I love getting outside and getting some deep thinking in while I am walking.
2) 7+ hours of sleep
I’m going to prioritize my sleep.
Nothing less than 7 hours a night is the goal…and yes, this is going to be difficult with a baby girl due in late June.
But I know to be at my best I need to make sure I am sleeping and allowing my body to recover and recuperate.
3) Make water my #1 beverage
I’m going to make water my #1 beverage with the goal of drinking a gallon a day.
Your body is primarily made up of water. It stands to reason that we should be consuming a lot of water on a daily basis.
I am also going to limit alcohol to 1-2 drinks a week.
4) No more skipping my cardio
I’m going to stop skipping my cardio. In the past I would skip my cardio far more than I would like to admit.
The goal is 135 minutes or more of zone 2 cardio and 15-20 minutes of zone 4 cardio each week. The zone 2 work will primarily be done on a spin bike while the zone 4 cardio will be primarily done on an Assault bike.
5) Strength train at least 4x a week
I’m going to continue to follow an upper/lower strength training split, getting 4 workouts in each week.
I’ve been doing this for a little over a year now and I have really been enjoying it. I like to get in the gym more than 3 days a week if possible, which makes an upper/lower split a better option.
6) Make eating a nutritious diet a habit
I’m going to put a huge focus on my nutrition, basing it around whole foods like fruits and veggies with quality protein.
And most importantly, I am going to be consistent. Especially with my nutrition which is by far the most difficult aspect for me and most other people.
In Summary
This is my plan to take my health to the next level in 2024 and beyond.
Is it going to be easy? No, it’s going to be hard, especially when the baby arrives.
Is it going to be worth it? 100%.
In health,
Craig
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