Dear Dad,
Last week was a good week.
Interestingly, the week was pretty normal—regular ups and downs, times of busyness and stress, with mixed-in time to relax and have fun— but at weeks end I felt energized, fulfilled, and ready to take on next week. This feeling was not accidental but achieved by tending to the fundamentals: sleeping well, moving often, and eating foods to promote healthy living.
I use my smart watch each week to briefly analyze different fundamental benchmarks over the “Last 7 days” feature. How well I slept and for how long? How active was I? Did I complete all my workouts?
I liked what I saw this week and it reflected in my productivity, energy, and gratitude upon week’s end:
Sleep: 8h 9m avg.
Steps: 12,864 avg.
Workouts: 6 days, & 1 complete recovery
Calories burned: 3,552 avg.
The fundamentals that I employ to support all other life aspects are sleep, movement, and food. Each one feeds into the others. Sleep replenishes your body for activity and well rested people make healthier food choices. Movement makes you tired and burns the calories you need to replace. Healthy food provides the nutrients to recover while you sleep and the fuel to power your movement.
7-9 hours of sleep is mandatory for any high functioning adult. (Tell yourself all you want that you can function on less, it’s a badge of honor for some, and you’re probably not wrong if it is only functioning that you care about). I read a quote a few months ago that helped me change a habit as it related to my sleep schedule, “If you want to be part of the 5AM club you better be a part of the 9PM bedtime club.” I was a zombie member of the 5AM club but not meeting my obligation at the other end. Not anymore. Bed before 9:30PM. (Don’t worry the 2nd half of the football game is waiting for me to watch on the treadmill in the AM))
Movement is key. I monitor my movement by walking throughout the day and planning my workouts in advance. 10,000 steps is the goal, with workouts that mix in endurance, intensity, and strength training.
Finally, a diet full of fruits, vegetables, beans, legumes, whole grains, and plenty of water keeps your body powered and efficient to take on the week’s demands. We’re now in peak grapefruit season so I’ve been devouring those like candy and winter is also the perfect time to dial up the soup game. Throw extra veggies, beans, and spices in a pot and let it simmer. Filling up on the right foods leaves less room for the wrong ones and will keep your energy consistent to tackle each day.
Good fundamentals separate elite athletes from the average and the same is true when it comes to healthy people and unhealthy people. Take care of the fundamentals!
With Love,
JSR