Its simple not easy

Getting healthy, losing weight, and performing better, it’s not complicated. But that doesn’t mean it’s easy. It's simple but not easy, and I will explain.

The core principles of health have been the same for decades. Lift weights. Do some cardio. Eat mostly whole foods. Avoid processed junk and high-calorie drinks. Sleep enough. Drink water. Move more.

We’ve known this for a while now. There’s no shortage of research proving how effective these basic habits are. But if the information is so simple and available, why do so many people struggle to stick with it?

The problem isn’t that people don’t know what to do. The problem is that they’re overwhelmed by all the noise telling them how they’re supposed to do it. One person says heavy weight and low reps, another guy says high reps, and then some guys are talking about angles of flexion and extension at different joints. One source says keto is the best and the next post you see is demonizing keto. You hear cardio is essential, then someone says running will tear up your knees.

There’s an endless stream of opinions and contradictions and if you get caught up in all the noise it can get confusing. Lets try to keep it simple, getting and staying healthy should be a journey you enjoy.

I’ve spent years studying health and fitness, and even I still get confused at times. When you’re constantly bombarded with new “rules” for training, eating, and living, it’s easy to second-guess yourself. And when you second guess yourself, you think "I don't know what I am even supposed to do."

I believe there is no one best way to lift weights, eat well, or improve your cardio. There is only what works best for you and what you can stick with consistently. And that is what you should do no matter what you see online. It's a simple concept, whatever works for you is what you should do. That does not mean doing it will be easy, making change is hard.

Right now, running fits into my life better than heavy lifting five days a week. I love strength training, but I’m also raising a newborn, finishing chiropractic school, and growing a business. I don't have the mental capacity to get myself fired up for big lifts and I am most definitely not getting adequate rest either.

But that is okay, I wont make excuses. I can just step out my door and go for a run, don't have to think about anything, just gotta get going. I am still lifting, but it is just not what fits best into my everyday right now, and the truth is I have fell in love with running (win win for me). 

When I say its simple not easy I mean that the hard part is actually getting to the workout, not the workout itself. It's a simple concept to get a quick workout or run in. I think that most people would agree that a 20-minute workout feels good, especially afterward. You get a rush of endorphins and a feeling of accomplishment. And you know you have done something positive for your body.

The challenge is getting yourself to do it in the first place. That’s where discipline comes in. And more importantly, that’s where planning comes in. It's hard to be discipline.

People try to FIND time, but  you have to MAKE time. You won’t stumble across an extra 45 minutes in your day, your life is too busy. Whether it’s early in the morning, during a lunch break, or while the kids nap, you carve it out or it doesn’t happen.

The same logic applies to nutrition. Eating better is not complicated. Cook more of your meals. Eat mostly whole foods. Don’t drink your calories. Keep ultra-processed snacks out of the house. Eat enough protein and fiber. These aren’t revolutionary ideas. They just require preparation, consistency, and a little discipline.

Yes, our food environment is working against us. Yes, processed foods are engineered to be addictive and convenient. But that doesn’t mean the solution is complex. It just means it takes intention.

You don’t need to be perfect. You just need to be consistent with the basics. If you can do that, the results will follow.

To help with that, here are a few mental frameworks, tips, and reminders I’ve used myself and have shared with others to make these simple things easier to stick with:

• Start before you feel ready. You will never feel ready, so just tell yourself "5 minutes today" and let momentum take your from there. 

  
  

• 5-Second Rule: count down from 5 and just do it. I do this every morning. The alarm goes off and I don't want to get up... at all, but I count down from 5 and get out of bed. Once I am up I might as well get my day started.

  
  

• Use visual cues. Lay out your workout clothes the night before. Pack your lunch the night before. Have a water bottle filled up. 

  
  

• A 10-minute workout is still a workout. Don’t let short on time become an excuse to do nothing. Something is always better than nothing. It works out your "consistency muscle" even if it doesn't grow your biceps or glutes.

  
  

• Shift your identity: “I’m someone who takes care of my body” is better than “I have to work out.”

  
  

• Expect discomfort. Lean into it. Doing hard things builds physical and mental strength. Want to challenge yourself, every time you overcome a mental or physically challenge you become a better version of yourself.

  
  

• Track one thing at a time. Steps, sleep, workouts, water. Awareness leads to better choices, but don't try to track them all at once you will be overwhelmed (you don't even need to track anything at all if you don' want to).

  
  

• Win the morning: one small win like sunlight, movement, hydration, or a healthy breakfast sets the tone.

  
  

• Keep promises to yourself. Start small. Stack wins. Self-trust builds one rep at a time. Don't give up on yourself because it seems hard or impossible, nothing is impossible.

  
  

• Never miss twice. Life happens. You’ll slip. That’s fine. Just get back on track the next day.

  
  

• 80/20 rule. Do the right things 80% of the time and enjoy your life the other 20%. Don't take yourself or fitness too serious, being happy is important for health too. (P.S. 17/21 meals per week is about 80%)

None of these are complex, they are simple. But that does not mean they are easy. It takes some discipline to make change. 

Stay Healthy,

Thomas Stevens 

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