• Rob Olson

4 Health & Fitness Ideas for 2022

Updated: Dec 24, 2021




As we approach 2022, let's get the ball rolling with some positive actions we can take to improve our health and fitness!


Idea #1 - Stack Small Positive Habits

For example, do you attend class the same days every week, like Monday, Wednesday, and Friday?


Do you want to improve your pushups (or any other move)?


After each class, do 10 pushups.


In the month of January, that would be 120 extra pushups, and you would be a lot better at them!


The key for this idea is to put a new habit next to an existing habit. If instead you just said "do 10 pushups Mon/Wed/Fri" the likelihood of completion would be significantly less ... because life gets in the way. But if you already go to the gym certain days, staying 2 minutes after to do your pushups is easy.


You can do this with any habit you have, and anything you want to improve. Brush your teeth? 30 second plank! Get creative and have fun.


Idea #2 - Improve Your Sleep!

The science is very clear on this. Sleep less than 7 hours per night and you are doing yourself harm. The whole "I don't need 7 hours of sleep" has been disproven. You are not unique in your sleep needs.


Adults need between 7 and 9 hours every night. Sleep is when your body literally repairs and fixes itself, when memories are stored, and how you get energy for the next day. If you want to live a healthy life this is absolutely critical.


Also, try to skip the alcohol and reduce TV/Ipad usage before bed, both disrupt the QUALITY of your sleep. You can get 8 hours of sleep but if you have 3 beers and watch a 2 hour movie before bed, your quality will be trash.


Most watches or cell phones these days have a sleep monitor built in. Use it. If you don't have one that measures sleep, look to invest in another device. Sleep gains are some of the best gains you can give yourself.


Idea #3 - Add in Cardio Training

This can be going for walks, jogs, runs, hikes, rucks, etc.


The idea is to A) get outside in nature with no electronics and B) sustain a low to moderate heart rate for an extended period of time.


According to Dr. Peter Attia, "Exercise is single most important longevity drug we have. Period.


If you smoke or have diabetes, your risk of death goes up 2x or 3x.


Strength is a 3x reduction in mortality.


Having very high cardiorespiratory fitness is a 5x reduction in mortality."


While workouts at ResoluteFIT build both cardio and strength, most are done at higher heart rates than your aerobic zone. For most people their aerobic zone is 80% or LESS of their max heart rate. Going for light walks, jogs, hikes fits this zone perfectly. You should be able to have a conversation. If you have to stop to take a deep breath, you are going to fast.


Idea #4 - Train for SOMETHING

Pick something you want to accomplish next year. It can be a 5k or Marathon, or it can be a strict bodyweight pullup or a heavier squat, but pick SOMETHING.


Make it SPECIFIC. SUPER specific.


Saying you will run a 5k in 24:37 by July 17 2022 is way better than finishing a 5k in 2022.


Specificity brings deeper meaning, more connection.


Training for a specific event/task also has more meaning than just working out to be healthy and fit. It's a great way to jazz up your training. It's what I do every year and it helps me significantly.



If you would like help crafting your goals or action plans, members at ResoluteFIT get free goal setting sessions with a Coach. Click here to book.


Not a member? Book an intro to meet us and talk about how we can help you! Click here to book.


Here's to a happy and health 2022!

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