The Current Trend

Numbers and stats are great

They give you a great idea of where you need to be in any area of life

And take away emotional judgement or mere opinions

When it comes to Fitness & Health

For myself it's 180- 200g of Protein a day

But a minimum of 160

For water it's 3 litres with a minimum of 2 and a half

And activity wise it's 10'000 steps and usually a workout of some description

I aim for 3/4 strength/ weight sessions a week to keep things solid then some cardio sessions after that

so there's no problem hitting the steps those days and then I have to watch them on rest days

especially if I'm not taking any sessions and doing a lot of laptop work

The key is to not have these numbers cause even more stress to your life

They are to help take away the stress, not add to it

Always remember,

It's what you do 80-90% of the time that's going to make the big difference in the long term

and that consistency is what will give you your best results long term

If you have no idea of the concept of calories in and energy expenditure

Then you should spend a good 6-8 weeks learning this stuff obsessively so you really understand it

^^^^^^ Yes, to learn something new it's best to consume as much knowledge as possible

and then be able to make your own judgements after that

And after this learning phase you will know how many calories in what foods

and how much movement you do day to day

At this stage if I'm having a rest day with no sessions I need to walk for at least 45 minutes to hit the 10'000

The rest of the steps I will get from just walking about doing bits and bobs

If you are really serious about making big changes this year then this will make things so much easier for you

and something that will stand to you long term

So today will be week 1 of 2020 in the books so I hope you have taken the steps necessary towards your goals

If not, or you feel you need extra help, then read the PS below

Think Big And Kick Ass

Darragh

PS

Whenever you're ready,

1 - If you want a bit of inspiration to get you going this morning then be sure to check out this link

https://www.dutchysfitness.com/success-stories

2 - Every month we open the doors to our now famous 6 Week Transformation Program for people to get started on their fitness journey.

If you would like to get started then just reply to me here with "6 Week Program" and I will get back to you ASAP and we can see if it's for you.

3 - We also offer more private coaching in our Get Lean Project so if you would like to take things to another level then reply to me with "Private Coaching" and I will get back to you.