First. If you landed on this page before you downloaded the app, pause here and download it. Go through the onboarding then come back to this page.
The purpose of this blog is to outline the best way to set up your routine and why.
You have seen through the onboarding that we get your food and nutrition programs set up and on the calendar first. This is done for a few reasons.
Fitness and Nutrition have a great impact on your mental health. The efficacy of moderate to high intensity exercise in reducing anxiety and depression has been proven scientifically plenty of times over the past 3 decades. Nutrition, more so in the last 10 years but the results are still showing anxiety and depression can be reduced when you eliminate processed carbohydrates and some other foods from your diet while increasing consumption of anti inflammatory foods.
In the military, like in the corporate world, when you train and when you eat are normally the most structured parts of your day. No matter what obstacles and challenges you will encounter through your day, you can rely on meal timings and training timings to be the things that are set in stone.
Unfortunately, however, if something does break your routine, your entire daily structure can soon suffer the domino effect. At the same time, if outside influences in our life push us into a negative headspace for a day/week/month, our motivation to eat properly and train hard is the first thing to go. This is why it’s so important to build a solid foundation of nutrition and fitness. These are the foundations for your entire routine.
So your week one goal. Food and Fitness. Nothing else.
Why nothing else? You never want to overload your schedule. Especially when you build new routines that require personal discipline. If you overload your schedule you will miss targets, stress yourself out, and eventually fall completely off the wagon. The best way to achieve your macro objective is to break down micro goals and introduce them in phases every couple of weeks. As your first goals are become set in stone and automated in your routine, we introduce new habits. Making you slowly but surely “Better at life”.
Ignore the other 6 pillars. Just focus on Food and Fitness for the first week.
The other part of the app you can use in your first week is the support forum.
Use the support forum to find other people in your area who want a training partner, veterans who want to catch up for a brew, networks of app users who you can chat with to keep yourself accountable.
After the first week is done, your routine is starting to look structured and you are training and eating in well. It’s time to introduce structure to your sleep and your mindfulness practices.
Go to “8”
Add programs for morning and night routine. Add midday naps or meditation practices.
It’s on you how many times per week you do these. Again, starting small by adding a meditation once or twice a week is a good way to build a routine. Once you are confident you can maintain the set level of commitment, you can up the dose.
You should now have programs from the top 4 pillars of health added to your calendar.
Give it another week to settle into this routine. Confirm its right for you. Then we will look at adding challenges and setting up your bottom 4 pillars.