I don’t know about you, but my news feed is already flooding with New Year’s Resolution fodder. Products, services, and supplements that will finally help me achieve the body I want. Lots of things will by vying for your attention (and money), so I decided to put together a little guide to help you be a good steward of your health-related resources.

As a launching-off point, how much should you spend on your fitness, health, and wellness? I always recommend people invest 5%-10% of their gross monthly income into improving their health or preventing disease. This includes a gym, food plan, massage, preventative chiropractic care, meditation, etc. The 5%-10% figure is based upon the individual expenditures spent on managing chronic diseases prevented by diet, exercise, and other measures. A 5% investment would yield a roughly 40% return over the course of the average American’s lifespan.

Without further ado, let’s move on to 2018’s Resolution Shoppers Guide

Nutrition

Don’t Buy

Supplements

By and large, most supplement companies source from the same one or two manufacturers and simply re-brand their products under different labels. The vast majority of people would be better served limiting calories instead of supplementing them. Whole, real foods are still the best bioavailable macro- and micro- nutrients. Supplements won’t get you jacked, lean, shredded, or any other un-regulated malarky they put on their labels.

Caveat 1: If you’ve had a full blood work-up done and know exactly what you need to supplement, then go for it. Otherwise, just eat some real food.

Caveat 2: If you will otherwise not eat a meal, by all means grab a protein shake. Don’t make a habit out of it, though.

Do Buy

Outsourcing

Let’s get real – if you haven’t consistently done meal preparation on a weekly basis, you probably won’t stick to it come January 1st. If it fits in your 5%-10%, I recommend you outsource meal prep – at least for lunch. There are plenty of great companies that do healthy food delivery.

Caveat: Make sure you go with a company that publishes caloric content on their packaging. There are plenty of “health” foods that are PACKED with calories. If you’re trying to cut a few pounds, avoid these calorie bombs.

Professionals

Having a nutritionist or dietician look at a couple weeks of food and beverage intake is eye-opening. They’re very good at making individualized plans that are sustainable and evidence-based. You have professionals manage your taxes. Why not elicit help with your long-term health?

For many people, food is a struggle. A struggle that goes beyond “good” food and “bad” food. An estimated 15% of Americans have some type of eating disorder – and it’s not just waify models depriving themselves. If you repeatedly find yourself in unhealthy cycles with food – rewarding yourself, punishing yourself, or bargaining with yourself – it may be time to seek out professional help. Many therapists and counselors specialize in these issues and have a clear path to help.

 

Products/Technology

Don’t Buy

At home fitness products or expensive wearables.

I know I may be the most unpopular person in fitness for saying this, but we all know that new treadmill will be a clothes hanger in 6 weeks. An expensive bio-tracker won’t change your daily habits. Truthfully, fitness and health are achieved through daily habit and ritual. Without external motivators and support, people are unable to attain a new habit on their own. At-home products and wearable tech do nothing to change your habits. You may be into your heart rate or step count for a few weeks, but without external support you’ll be back to where you started.

Caveat: If you are training for a very specific sport (triathlons, for example) and have been for some time, buy a wearable. If it’s your first triathlon, get through that first race then buy yourself a fancy watch. If you have been consistently working out for 5-7 years without interruption, you’re probably a good candidate for some at-home equipment. Otherwise, save your money.

 

Do Buy

Apps

You have a Smartphone. Buy some apps that support your habits. Find a timer that beeps every 20 minutes reminding you to stand up. Buy an app that helps you track everything you eat. Buy a good alarm app or a white noise sleep app. Buy the Pro version of a meditation app.  All in, you’ll probably spend less than $20 and be well on your way to developing good habits.

 

Gyms

There may be a conflict of interest here, but hear me out. This industry is historically predatory around this time of year. We all know that airlines oversell by 3-4 tickets. This time of year, commercial gyms oversell their facility by 10-20x. Meaning, they sign thousands of people up with contracts knowing full well that you won’t be around to actually use the facility.

It’s important to recognize there are 2 types of gyms: gyms where the vast majority of the membership goes to that gym and gyms where the vast majority of the membership never steps foot in the door. Of course the former will be significantly more expensive than the latter. Imagine if a car dealership sold cars with the expectation that only 5% of customers drove off the lot with their purchase. What would be the ticket price on a Lexus? $200?

Don’t Buy

Commercial Contracts

Here’s the deal: if you’re starting a workout routine on your own this New Year you’ll probably only be at it for 6 weeks. Commercial gyms will lure you in with a low, low monthly fee… as long as you pay a sign-up fee, sign a 2-year contract, and agree to a massive cancellation fee. Then, if you’re not getting the results you want, you’ll have access to personal trainers (at $80/hour).

So, you need to ask yourself: What is the minimum amount I could spend in this gym?

Let’s say monthly dues are $50 with a 2-year contract, $100 “Building” fee, and a $600 cancellation if you don’t want to go the two years.

• 1 month in this facility would cost $750
• If you met the full term of the contract, it’d be $1,300

Caveat: If you’ve been working out consistently for an uninterrupted 5-7 years and are still seeing progress, you’re a great candidate for this gym!

Do Buy

Professionals

Noticing a theme? There are plenty of group, private, and online coaches. You could easily find a well-respected pro that will fall within your 5%-10%. A good professional should be able to build programs for you to use with or without gym equipment. An hour with a great coach should motivate you, you should learn something, and you should have a plan going forward.

Caveat: Know yourself. Some people are great in a group environment and others do better with some 1-on-1 assistance and motivation. Just because there’s a professional in front of you does not necessarily mean that you’re ready to hear their advice.

Hopefully this helps you as you begin to navigate your New Year’s Resolutions. Or, at the very least, navigate all the distractions of the New Year.

Confidence is a weird thing. It is often conflated with arrogance or narcissism. But, almost no one would disagree with its importance. Why do we have such a hard time recognizing healthy confidence?

I think most people believe that confidence will be this place they arrive at when they finally reach their goals. As we’ve explored repeatedly, “reaching a goal” is often time an unending task. Pursuing your best self is an exercise that – hopefully – never ends.

If we’re in constant pursuit of a life well lived, does this mean we’ll never arrive at confidence?

I’d like to suggest that confidence can come with choice. While you may not be ready to experience confidence in yourself I’m almost certain you’ll be able to find some confidence in your choices.

Make it a practice to reflect on good choices – taking time for yourself, eating well, being nice to others, heading to the gym. Your choices will, ultimately, begin to weave into a picture of yourself, thereby giving you more confidence.

I’m often asked, “How long will it take to ____?” That blank can be filled with “get stronger”, “lose weight”, “get in shape”, “make it to the CrossFit Games”.

It’s the question everyone wants answered with exact specificity. Exactly how many times will I need to come to the gym to get in the best shape of my life? It’s also the biggest lie ever told. The truth is, the answer to that question is starting today until forever.

In a world plagued by 8-Minute Abs and Get Shredded in 6 Weeks, the truth can be a little off-putting.

But there are a few realities in the answer.

Generally speaking, it’ll take about ½ the time to undo whatever got you to today. Have you been ignoring your health and fitness for 10 years? You can probably return to a previous level of fitness in 5.

Additionally, it’s unquestionably easier to begin and prevent than it is to unring a bell.

If you’ve taken some time off from working out and eating reasonably, each day that passes becomes much more difficult than the last to re-start. So, perhaps we should stop asking “How long will it take to ___?” and – instead – ask “Why should I not (re) start today?”

Your history is unique and important. The collective people, places, and experiences that brought you to this very moment define who you understand yourself to be. They – no doubt – influence your future.

This is your Starting Place.

This may be an age, a number on the scale, past failures, feelings of self-worth, eating disorders, and anger. Whatever it is – this is where you’ll start.

True, it may seem as though others have an easier starting place than you. They may be younger, lighter, more energetic. It may feel like their path is effortless while you’re in a constant struggle.

Regardless of your starting place, everyone has the gift of Forward.

Forward looks the same for everyone – regardless of your Starting Place. Have you spent so much time contemplating your Starting Place that you’ve missed the gift of Forward?

If someone succeeds in provoking you, realize that your mind is complicit in the provocation.

-Epictetus

At the time of this writing, several friends of The Hill recently competed in the MR340. The race is a 340 mile canoe or kayak race to be completed within 88 hours. Competitors raced solo, in tandem, and in various vessels along the mighty Missouri River. Some paddled for up to 24 straight hours, taking turns sleeping while the other paddled.

The Missouri River travels between 2-3 miles per hour. Some quick math will show you that one cannot simply float along the pace of the current and complete the race within the allotted time. Competitors needed to apply external pressure to the water in the form of oar strokes.

We also know that – based on the sheer duration of the event – that it would be impossible to paddle entirely unbroken. Even if one attempted to paddle for 12 straight hours, we could assume that the efficiency of the stroke would be greatly diminished.

So, we’re left with the strategic application of force – in concert with – the unstoppable momentum that is the Missouri River.

While I was blown away at the mental, emotional, and physical feat of this event, I was moreover struck by the ways in which it looked wildly similar to a life in the midst of change.

Here’s the thing – the river happens. There is no stopping it. The river is neither good nor bad; it’s apolitical. It just is. Are there times one would be frustrated at the pace of the river or even the headwinds rendering the natural flow utterly useless? Absolutely. That frustration is completely normal. But, at the point of frustration, what other options do you have? Paddle or don’t.

Taking offense, being stressed out, resentment, missteps in your journey – these are all “paddle or don’t” choices.

I’m particularly struck by these choices lately. The river will happen. You can either adapt and overcome or allow the river to overtake you. You have the choice to put your oar in the water.

The quote I opened with has become a motto – If someone succeeds in provoking you, realize that your mind is complicit in the provocation. Or – if the current stops, realize your oar is out of the water. This is a delicate balance and one that we will never figure out. When do I let the current carry me and when do I put my oar in the water? I don’t know the answer to that.

I do know this – allowing external factors to dictate your actions will stall your development. You cannot change anyone. You cannot change society. Taking offense, inflicting self-harm, and taking your oar out of the water will not change the river. The river doesn’t care.

In your “boat” there are dozens – if not a hundreds – of beautifully complex people that share the same struggle. Together, you can each alternate putting an oar in the water.

Where did your time go?

“We’re tight-fisted with property and money, yet think too little of wasting time, the one thing about which we should all be the toughest misers” – Seneca

“I just can’t find the time”.

“My schedule…”

“How are you?” “Busy.”

I know you’ve heard each of these countless times. Probably several times today. As we explored in a recent podcast, time seems to be the #1 reason people give for not being able to care for themselves.

But, is it actually a lack of time?

Somewhere today someone with a schedule busier than your’s is finding time to care for himself or herself.

So is it really a lack of time?

I’d like to suggest that self-care is not nearly as glorified as busy-ness. Steady, consistent habit formation is not nearly as glorified as a quick fix.

Coupled together, these social norms push our newest self-care habits to the back burner. Caring about what you eat, moving regularly, and engaging with your community are all difficult habits to cultivate. No wonder they’re the first habits we push off.

I like to imagine my time as my only non-renewable resource. At the end of my life, how I spent it is all I’ll have. None of the bosses, co-workers, acquaintances, or obligatory interactions will re-invest back into me. All I’ll have is the remainder of my health and the truly meaningful relationships I cultivated.

The holidays tend to be the time people contemplate health and fitness the most. Whether this is the year you finally stick to healthy habits or it’s the time of year when things fall off the wagon – we’re doing a lot of contemplation.

This certainly drums up a lot of feelings – I’m not as in shape as I once was. I’m going to lose all my gains over the holidays. I need to hit the gym extra hard to make up for _____.

While these feelings are completely normal, they allow us to run from reality – “getting in shape” is a slow steady process that can’t be achieved – or lost – in a 1 month period. Your work leading up to this point and the work you do after this time will culminate in years of healthy habits.

Sit with those feelings, but don’t react to them. You were fine before the holidays and you’ll be fine after. You are going to be just fine through the holidays. Stay consistent and enjoy yourself.