I'm Steve — MiniWorkoutDad!
Small Lifestyle Changes I Made To Get Results
You know I’m big on keeping fitness small: 3 workouts a week, 25 minutes each, that’s it. But, these little changes to your lifestyle, can really boost your results – without you needing to be a fitness fanatic.
The whole truth
The truth is, no workout is a magic fix. You can’t out-train a bad diet. And, if you want to build muscle or change your physique, you’ve got to fund it (I’m often asked about diet!). That’s just how your body works.
You get out of your workouts what you put in, but only if you create the right conditions for progress. I discovered in the past, “smashing it” in the gym, can produce negative results, when you don’t address the bigger picture.
Still no fitness fanatic
That’s why, over time, I’ve made other changes beyond the workouts. These tweaks aren’t drastic – I promise you, I’m not a fitness fanatic! But, little things can make a big difference to what you get out of your training. So, here I’m spilling the beans on other habits I’ve built, that keep me making progress.
Turning the Shower Cold (Yes, I know!)
I’m not a fan of the cold. And, I’m a complete wimp when it comes to cold water. If the sea’s chilly, then getting into it for a dip, I shed every shred of manliness!
I squeal like a little girl.
Keeping my home at 23C (73.5F) year-round, used to ensure I avoided cold altogether. But, over a year ago, I began turning my morning shower to “flippin’ freezing!” for a few minutes. This was very tough at first. The cold water feels like a slap in the face – literally, since I start by drenching my face.
Not another ice-bather?!
So, was I won over by the 5am ice-bath brigade? Definitely not! I started it, because it makes your nose run. Yep, and that unblocks troublesome sinuses.
But, then I noticed other mental and physical benefits. Firstly, if you think a coffee wakes you up, try this! You’re HELLO! awake and buzzing afterwards.
First ‘win’ of every day
Then there’s the mindset change. Ughh – I know, but it’s true! The power of facing up to and overcoming discomfort spills over into the rest of your life. That shock of cold water, is the first challenge of every day. And, beating it is a small win that sets up a can-do attitude for the rest of the day.
Then there’s the potential physical recovery benefits. If you’ve got any muscle soreness from yesterday’s workout, focusing the cold water on that definitely seems to help. My shoulders have given me trouble all my adult life, so they get the most cold therapy by default.
After every workout!
There’s some science behind cold water helping with circulation and reducing inflammation. So, after after my workouts, I go straight to cold and – touch wood – I’ve been miraculously injury free for someone prone to constant niggles.
The dreaded d-word
Yes – discpline. I started turning the shower cold maybe 6 weeks before I began working out. And, I’m convinced it help me establish the mental discipline and toughness to get consistent with my workouts. Now it’s just part of my morning routine.
Eating Intentionally
I don’t count calories or track macros. I have neither the time nor dedication for that. But, I do think about what I’m eating today and why.
Not eating miserably!
Don’t worry, I’m not in the miserable “food is just fuel” camp. I enjoy eating, so it has to be tasty, but that doesn’t stop you thinking about what you eat. Eating intentionally is simple enough to do and getting the right nutrition is important, so there’s no sense leaving your diet to chance.
Where to start with food?
It starts with knowing the nutritional value of your go-to meals. We all have things that we eat all the time – like our breakfast or sandwich at lunch. Making sure these regulars are right for you, can fix 50% of your diet!
There’s plenty of advice for what to look for in these staple meals: whole foods, fibre, low added sugars, 25+ grams of protein, limited ‘processing’ (not in a packet from a factory!).
Fuelling your needs
Besides trying to eat better foods, I also adjust meals depending upon what I’m doing/ have done that day…
If I’ve got a workout ahead, I’ll eat more carbs early in the day and then ramp up my protein intake afterward for recovery.
On rest days, if I’m going to be mostly sat at a computer, I’ll drop some dense carbs (like bread, pasta and potatoes) and add more filler like salad or greens. I will also make sure I’m getting plenty of protein.
Put away the calculator
But, I don’t whip my calculator out and start adding up calories, protein, etc. Approximate changes averaged out are just as effective. So, for example, I might have one slice of toast with my scrambled egg breakfast, instead of two.
Likewise, if you know a you’re not going to be able to resist snaffling one of those cookies your daughter baked, drop some carbs off your meal before. If you didn’t do that, drop them the meal after.
Don’t make it complicated
Eating intentionally doesn’t have to be complicated and it definitely should not become obsessive. It’s just about better matching what you eat over a day (including snacks and drinks) with what you really need. Over time, those rough and ready approximations will help you achieve the physique you want.
Knowing the cost of alcohol
Now, I’m not saying quit drinking. I don’t think I’ll ever want to give up the pleasure of a glass of good red. But I’ve definitely dialled back on the booze in the last year.
Nowadays, I limit consuming any alcohol to two evenings a week and never on workout days. Why? Well, alcohol messes with your body’s processes: you lose good sleep and your physical recovery slows down. The very two things that are crucial, when you’re trying to build strength, fitness and a physique!
How can alcohol hold you back?
- Disrupt hormonal balance, such as lowering testosterone levels, which hinders muscle growth and can cause body fat gain
- Reduce the body’s ability to synthesize muscle protein – essential for building and repairing muscle
- Decrease metabolic activity (as well as adding calories), leading to body fat gain
I’m guessing that, like mine, your workouts are pretty gruelling? So, I think the last thing you would want to do is negate all your torturous effort. Plus, those ’empty’ calories in alcohol aren’t going to help the fight against middle-age spread!
Cutting back socially
So, I’ve found ways to cut back that keep my drinking in check. On nights out, I’ll volunteer to be the designated driver, which saves all Uber/ taxi hassle at the end of the evening…and the hangover next day!
If driving isn’t an issue, just try to skip a few. I used to be an all-in kind of guy, getting carried away as the night wore on. But, I’ve known since my teens, an extra beer spoils the evening more often than improves it!
Home drinking drain
Drinking at home? Leave the bottle of wine in the kitchen or at least out of reach. The fewer refills, the better. Or, only keep two cold beers in the fridge. Drinking warm beer is a great disincentive!
That’s how I try to make my 75mins a week really count.
Just three habit changes that, I believe, have made a big difference to how I look and feel. Could these sustainable changes help you take things to the next level? Stick with them long enough, and I’m convinced you’ll see the difference!
Steve — MiniWorkoutDad
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