BE SURE TO CHECK OUT THE NEW HIT FIT SUMMER SURVIVAL GUIDE !

Experiencing optimal health involves focusing on the five pillars of health...Exercise, nutrition, sleep management, stress reduction & community. Our coaches here at HIT Fitness will examine your history, lifestyle, and environment to develop a plan aimed at helping restore your body to its optimum health and well-being! That's the secret to obtaining your fitness goals, and keep your body strong, happy and healthy for the long haul! So what can you do RIGHT NOW to protect yourself from from a toxic body environment and begin to get healthy from the inside out....Something we call the 5-Pillars of Health...

Pillar 1 – EXERCISE

Movement is medicine! If you look up almost any major disease…cancer, heart disease, diabetes, and now COVID, fitness is listed as a MAJOR component of staying healthy and preventing that disease. 

Shoot for 3 hours (moderate to hard work) of fitness per week minimum. It does not all have to be done in one day either. Better to spread the time out over the week in 10-30min intervals then to completely ignore it all together. 

Exercise strengthens your muscles, bones, heart and lungs. It improves circulation and cognitive function. There really is no downside to exercise except NOT EXERCISING! 

Here are a few simple tips for getting those workouts in…

·         *Everything Counts – 10min here, 5 minutes there. It doesn’t matter. Like most things we make too big of a deal about how and where we are going to workout instead of simply getting it done. Six 10-minute workouts are better than the 60min spin session you “were” going to do but got too busy to actually do. 

·         *Setbacks are Opportunities – You cannot and will not burn a pound of fat per week forever. If you did you would be -125lbs in a few years! LOL. Plateaus means it’s time to switch it up, time for a challenge. And time for you to push your body a bit more. Setbacks are set up for the comeback! 

·         *Phone a Friend – Training partners are everything. Over the years I’ve had some great ones. Bringing someone else into the mix breads competition and accountability. Two of the most important factors for sticking to a plan. 

.         *Do What YOU Love – You do NOT have to spend hours in the gym to get fit. Hiking, biking, even kayaking are great ways to mix a love for the outdoors with fitness. JUST DO IT CONSISTENTLY.

Pillar 2 – DIET & SUPPLEMENTATION

You can't outwork a bad diet! And you cannot get ALL of the nutrients your body needs just from food alone. You must BRIDGE THOSE NUTRITIONAL GAPS with HIGH QUALITY SUPPLEMENTS! This is Super important if you have goals your looking to achieve. 

The secret…variety! No one type of food or crazy fads here. Sound whole food nutrition made from real fruits, veggies, lean meats, and avoid processed ingredients.  Basically, any food that is BOXED, BAGGED or CANNED try and stay away from.

Try new types of veggies, different seafoods, and make exploring healthy food part of the fun. Eat lots of color as a simple rule of thumb. Blue, purple, brown, red, orange and green are your friends. Here are a few easy tips for making better diet choices. 

·         *50/25/25 Rule – Fill your plate with 50% veggies, greens and carbs, 25% protein, and 25% healthy fats. This will help you eat more of the good stuff and less of the stuff that packs on the pounds. 

·         *Spice it Up – Healthy food does NOT have to mean no flavor.  Marinating meats is a great way to supercharge your taste buds while still eating clean.

·         *Go Local – SUPPORT LOCAL BUSINESS everywhere you go! It’s summertime and after being inside for months heading out to your local farmers market is a much-needed change! Most locally grown foods have far better nutrient content and taste than their store-bought counterparts.

·         *Bridge Your Nutritional GAPS w/ONLY High-Quality Supplementation Please!

The one and only brand we back up is Advocare. Check out our store right here: Kevin & Carolina Kohan’s Online Sports Nutrition Store 10% OFF!

Pillar 3 – STRESS MANAGEMENT

If the lack of exercise and healthy nutrition doesn’t kill you STRESS certainly will. Stress is widely considered one of the biggest contributors to poor health and early death. This is one area you must learn to master! 

Lucky for us, Sleep IS our number one recovery and stress reduction tool…and it’s already built in. The problem is most people do not get close to enough. Face the facts HUMANS need 7-9 hours of sleep per day. You can tell yourself you're fine with 5 hours but the truth is you have just gotten used to it. THAT DOES NOT MEAN IT IS NOT WREAKING HAVOC ON YOUR BODY.

Here’s how to get your ZEN on! 

·         *Eliminate Stressors – Everyone has a trigger. 

·         *Don’t Sweat the Small Stuff – In the end everything but your health and your family’s health is small stuff. So find the positive. Reaffirm what’s good by keeping a journal or expressing gratitude daily. Hard to be stressed and pissed off when telling a friend how much you love and appreciate them. 

·         *Brush It Off – I would be a liar if I said I don’t get stressed. In fact the reason I have gotten so into health and human performance is BECAUSE OF MY STRESS! When you get stressed and blow a gasket brush it off and start right back on your path to nirvana! 

Pillar 4 – SLEEP MANAGEMENT

Sleep IS your number one recovery and stress reduction tool…and it’s already built in. The problem is most people do not get close to enough. Face the facts HUMANS need 7-9 hours of sleep per day. You can tell yourself you're fine with 5 hours but the truth is you have just gotten used to it. THAT DOES NOT MEAN IT IS NOT WREAKING HAVOC ON YOUR BODY.

·       *Don’t Compromise – Sometimes you have to be selfish with your personal time. Wake up and go to bed at the same time as much as possible. Don’t get tossed into the habit of always giving up your time for something else.

·       *Sleep Routine – Prep for you’re A.M. and P.M. routines. Remember when you were little and had a sleep routine. A little bit of TV, Bath time, Book, Lights out…FAST ASLEEP! Start by turning off the tv, putting down the phone, and reading a book or magazine.

·       *Relax with some BOX BREATHING – Try foam rolling for 5-10min about 30min before bed. Then do some BOX BREATHING …4-seconds inhale, 4-seconds HOLD (air in lungs), 4-seconds exhale, 4-seconds HOLD (no air in lungs). Repeat this exactly 4X and tell me how you amazingly CALM you feel. Its because this was designed by Navy Seals for when they encounter stressful situations. Trust me this works! If all else fails, take a natural sleep remedy like CALM by Natural Vitality(what Carolina and myself takes at night). It’s a Magnesium Citrate supplement That relaxes Mind and body, plus provides important electrolytes.

Pillar 5 – COMMUNITY

Humans are pack animals. 1000s of years ago like most animals we lived in groups and tight knit communities. Now the world is more connected than ever with all our technology, but IRRONICALLY we are  more disconnected from each other that EVER. 

If there is one thing I have learned during last few yeas it is the need for other humans. Human interaction, conversation, helping each other, venting to a friend, but most of all human in person contact.

Keep Your Community Going No Matter What!

·       *Connect FACE to FACE – Get face to face and communicate with friends and family in person.

·       *Reconnect with Family – If you are ready have a few family members over for a little backyard get together. Get that Monopoly game dusted off or fire up a Grandma’s Cooking class day.  

·       *Pick Up the Phone – Just call. It’s that simple. 

·       Set a Date Already – Set a date to get face to face with someone you care about without making anymore excuses.

Enough of the digital meetings. We need IN-PERSON INTERACTION!

Investing in your health and wellness will make you more wealthy than any amount of money. Just as you save for your future, or your kids college fund, you must “invest” in your health! 

-Coach Kev and the Team HFW.

P.S. Check out your very own HIT FIT SUMMER SURVIVAL GUIDE. This guide includes workouts, snacks, meals, relaxing techniques for stress & sleep, and much much more! When you're ready to take the next step simply reply to this email. We would love to chat!