3577: Baby Steps - Build on Small Successes to get Healthy by Steve Kamb of Nerd Fitness on Healthy Habits

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[00:01:01] This is Optimal Health Daily. Baby Steps. Build on small successes to get healthy. By Steve Kam of nerdfitness.com. And I'm Dr. Neal Malik, your host and narrator. Hey there, welcome back to Optimal Health Daily, or OHD, where I act as your narrator of popular health and fitness blogs, and always with a bit of my commentary at the end. And with that, let's get right to it, and start optimizing your life.

[00:01:31] Baby Steps. Build on small successes to get healthy. By Steve Kam of nerdfitness.com. You've seen the movie, What About Bob, right? Bob gets freaked out about thinking too many steps ahead and overreacts to just about everything. His doctor teaches him to think of his life in baby steps to stay focused and successful. And by successful, I mean walking out of a room and opening a car door.

[00:01:58] Fitness is no different, especially if you're just starting out. Once you make the decision to be healthy, it can get pretty overwhelming. You need to be like Bob. Take everything one day at a time, one change at a time. Being healthy isn't just going to the gym three times a week. It requires a full-time commitment and decision to change your life. Now, if you're thinking,

[00:02:22] Aw crap, I need to empty my fridge, go buy some spandex and spend five days in the gym, screw this, I'm going to play Halo, I wouldn't blame you. That would scare the crap out of me too. However, it doesn't need to be so drastic and so sudden. Think, baby steps. You have to learn to crawl before you can walk. It's like playing through the tutorial level in video games. Yeah, it sucks. It's probably boring. But if you skip it, you might miss some key things that will help you get through the rest of the game.

[00:02:51] If you haven't worked out a day in your life, then maybe signing up for jazzercise classes five days a week isn't the right idea. Instead, try two days a week and take it easy. Trust me, it's much better to walk out of the gym saying, That was successful. I can't wait to get back here. Instead of, Wow, that sucked. I'm never doing that again. Ever. Take it slow. Take it one day at a time and build on each day of success until you find your rhythm.

[00:03:22] Want to start running? Go for a half mile the first day instead of signing up for the Boston Marathon. The last thing you want to do is go too far and then spend the next four days with sore legs as you walk around your office like a penguin. Want to buy a gym membership? Why not hold off for a few weeks and do bodyweight exercises in your house first? Push-ups, lunges, squats, pull-ups. Use the neighbor's swing set. Whatever you gotta do. You can get a lot done without paying for it.

[00:03:51] Gonna join an ultimate frisbee league? Go out to the park three weeks early, a few nights a week, and start running around and tossing the frisbee. You have to get into game shape before you officially step on the field. Just like you have to learn to crawl before you walk, you have to learn to walk before you can run. As for your diet, which accounts for probably 80% of your success when it comes to being healthy, go with baby steps too. Don't empty your fridge.

[00:04:20] Don't give up everything you love to eat. Take it one change at a time. It's really not that bad. Plus, it will add years to your life. The first change you absolutely need to make is start eating breakfast. This one is non-negotiable. If you eat white bread next week, change it to whole wheat. Within two weeks, you won't even notice the difference. If you eat steak and cheese subs five days a week, switch to a grilled chicken sandwich instead a few times a week.

[00:04:49] Do the research on what you like to eat that's good for you and start to make the transition. If you drink five Mountain Dews every day, switch to water and only drink soda on the weekend. Get a bag of Doritos every day at the vending machine? Save the money and bring in your own healthy snack. Human beings are creatures of habit. You're far more likely to change one habit at a time and stick with it than trying to change 76 habits simultaneously.

[00:05:17] Make a few changes at a time and concentrate on sticking with them. After you've made one positive change and stuck with it, use the success and momentum from that to say, hey, look what I did and keep the ball rolling. Feel free to call your mom and tell her because she'll probably be proud. Remember, 500 fewer calories per day, either with exercise, a change in diet, or a combination of the two, can lead to moderate weight loss every week.

[00:05:45] Little changes can add up quickly. So, just stick with it. You just listened to the post titled, Baby Steps, Build on Small Successes to Get Healthy, by Steve Kam of nerdfitness.com. And I'll be right back with my commentary. Shaq here. What's it like to buy a car from Carvana 100% online and get it delivered to your door? Let me tell you. Your car is here, Mr. Shaq. Thank you, Mr. Carvana guy. Can't wait to take it for a spin.

[00:06:15] Only the best for you, Mr. Shaq. Hey, have you always been so big, tall, and handsome? Not always. I was 6'10 once. Seven days to love it or return it, Mr. Shaq. Not that I would. You never do. No, I never do. So buy your car today on Carvana. Delivery fees may apply. See our seven-day return policy at Carvana.com. Pink Panther us here. Coach and Spotify are teaming up to bring music and style together, and they want you to be part of it. Grab your friends and head to the Tabby Tour,

[00:06:43] hitting cities around the country with live performances from special artists, exclusive experiences, and personalized products. And discover custom playlists on Spotify, built just for you based on who you are and how you listen. Live your story with Coach. Learn more at Coach.com. Dr. Neal Malik here with my commentary. On a recent episode during my commentary, I was talking about how when we're newbies to fitness, it can feel really intimidating.

[00:07:12] It's like we have to not only learn how to move our bodies in completely different ways, but it feels like we have to learn a completely new language, gym speak. I said that hiring a personal trainer can help you feel less intimidated. They can introduce you to the gym speak and show you how to perform movements correctly and safely. That way, hopefully there's less intimidation. Now, today's author, Steve Kam, also mentioned something that reminded me how important it is to find the right personal trainer.

[00:07:42] I've unfortunately had to witness this many times. A trainer that's not me is working with a newbie and is pushing them too hard. I've witnessed moments like this where, during a training session, the client will sit down and say, my stomach hurts. And to that, the trainer responds, well, you only have 15 seconds more of rest before you have to get up and repeat the exercise. As I'm listening to this, I'm thinking, oh no, don't make them get up and do more exercise.

[00:08:11] They're telling you their body is done. Sure enough though, the trainer pushes the client to get up and start the movement again. And within about, oh, I don't know, five seconds of starting that movement, the person had to run to the nearest trash can. Does that sound like a pleasant experience? That sounds awful. As Steve said in today's article, it's much better to walk out of the gym saying, that was successful, I can't wait to get back here. Instead of, wow, that sucked, I'm never doing it again, ever.

[00:08:41] Take it slow, take it one day at a time, and build on each day of success until you find your rhythm. If you end up hiring a personal trainer, make sure that they don't push you to the point where you become physically ill, like I've witnessed oh so many times. I mean, unless that's what you want. Some people actually do want that. But just be sure you're clear with them about your goals and what you expect. There's no need to settle on the very first trainer you meet. Find one that has your interests in mind, not theirs.

[00:09:11] All right, that'll do it for today. I hope you have a great rest of your day, and I'll see you back here tomorrow for more OHD, and where your optimal life awaits.