It’s The Little Things

By Kyle Arsenault CSCS


Small things...Big Difference


I know you’ve heard it before, but it truly is the little things that make all the difference. Whether we are talking about training, nutrition, relationships, careers or life in general, it is the little things that make the difference between happiness and sadness, sickness and health…success and failure. Too many times we get caught up in the big, and often times overwhelming picture. We don’t take time to slow down and truly appreciate the small things, that day in and day out accumulate and affect our lives. But we are lucky. We are lucky because it is the sum of these many small
components that shape our overall lives. And what does this mean for us? It
means that each and every day we have the ability to choose whether or not to
work on a few of these little components to better the lives of others, as well
as our own. And for this reason I wanted to give you a few small things, that
if you choose to work on, will result in a dramatic difference.

1)      Don’t hit the alarm: When the alarm goes off GET UP! Even better, make sure to
put the alarm out of arms reach so you have to get up to turn it off. From
there, walk to the bathroom and do your morning thing. Next, drink a glass of
water and construct yourself a healthy breakfast. A veggie omelet or a bowl of
Super Oatmeal is a good start.

2)      Let those you love know it: Before you head to work or school, let those you
love know it. Give them a call, leave them a note or even better, throw your
arms around them and let them know you appreciate and love them. This little
act goes a long, long way.


Winnie the Pooh and crew could teach us a few things

3)      Replace your grains with greens: This is a principle we have been talking about a
lot recently, and for good reason. To increase your health and performance
nutrition is crucial. Try replacing some of those processed carbohydrates
(cereal, bread, pasta, rice, crackers, chips, etc) with some veggies. Instead
of a massive dish of Zitti with some Chicken and Broccoli, try a dish of Chicken,
Broccoli, more Broccoli and a little Zitti. Just by replacing some of the pasta
with more broccoli you are providing yourself with more nutrition and less
physique spoiling processed carbohydrates.

4)      Keep Moving: “The best posture is an ever changing one.” To give yourself a
better chance of not developing overuse injuries (which can be sustained
through repetitive postures) keep moving. Don’t allow yourself to literally be
shaped by your occupation or school desk.

5)      Plan, Prepare, Portion and Pack: Another important concept that has come up time and time again is the 4 Ps…If you take time to plan, prepare, portion and pack
your meals/snacks in the beginning of the week you will not only save yourself
time during the week but you will also ensure that your health and waistline
stay in check.

6)      Take some time for yourself…everyday: Every day you have to take 20 minutes to yourself. Whether you are sitting in a peaceful place, walking outside or
taking a power nap, take 20 minutes to just relax. It will do wonders for the
rest of your day.


You don't have to meditate...just relax


7)      TRAIN: What is training? Training is planned exercise that will help improve physical well-being as well as mental health and performance. This doesn’t mean you have to get under a heavy barbell (although if you are moving correctly under it, a
heavy barbell is not a bad thing at all). There are numerous ways to
train…bodyweight, bands, medicine balls, dumbbells, kettlebells, ropes, sleds
and more. No matter your method, as long as it is conducive to your goals and
mindful of your movement experience, it can be argued that training is the most
important factor to achieving and sustaining a healthy and successful life.

8)      Get to sleep: It is when we are sleeping that our body and mind are recovering
from the rigors of the day. Making sure to get enough sleep (7-9 hours) is
critical to health and performance. Something we all know but something that
the majority of us can work on.

So there you have it, a few little things that make a big difference. If you are already addressing all of thesecomponents, at least 90% of the time, pick a few other things and try to workon those. You will notice that when you focus on a few of the little things,the big stuff comes together. Stay healthy, perform well and enjoy life by
taking care of the little things first.


Let's hear your thoughts

What are the little things YOU try to accomplish daily in order to live well, be happy and enhance overall performance? Leave a comment and share your thoughts.

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