Coming from someone who has been on her health journey for seven years, there are definitely some things I wish I had known when I started my journey. I started my journey at a time where there was no ‘fitnesstok’ or even a fitness Instagram so my journey has been purely self-taught and there are so many times where I have had regrets because I felt like I had wasted time in my journey.
Now, these regrets come and go because I wouldn’t be who I am today without the mistakes I have made and I wouldn’t have learned the things that I did. However, coming from your big sister in health and wellness, here are some things I wish I had known before starting my journey:
1. Understanding the importance of micronutrients vs. macronutrients
At one point in my journey, I was tracking macros consistently for a few years. However, I was just eating whatever would fit into my macros, without eating actual nutritious foods. For example, I would avoid avocados but would eat an entire pizza instead because that would fit into my macros. Now, that’s not saying you can’t enjoy those yummy things, but I would avoid eating fruits/veggies to make room for other processed foods. Everything in moderation of course, but your body needs that fiber and those extra nutrients. Prioritizing those and then making room for those other foods that you adore, is extremely important. It also just adds to your quality of life, you’ll feel full longer, more energy, sleeping better, etc.!
2. Prioritizing core exercises before getting into heavy lifting
So, I have a very weak core. I’m not sure what the standard is, but now that I have been actively doing core exercises, though it has gotten stronger, it is still extremely weak. After being on my journey for seven years, I only just started prioritizing core work two years ago. And since prioritizing it, it made me realize I was never using my core during exercises, which not using it in the past has led to injury. I think a lot of disconnect came from not understanding the difference between ab work and core work. Now that I am further educated and understand the importance of it, I can not preach it enough.
Before getting into any kind of heavy lifting of any sort, it is so important that you start strengthening your core and understand how to activate it during each exercise. This protects your low back from injury, and you’ll be safe while you lift heavier weights! Understanding the importance of it and being to actively feel your core working while your lifting, is so important and something I wish I knew I had knew when I started my journey.
3. Drink enough water for YOUR body!! Not what ‘bro’ science claims
A common thing that is preached is drinking a gallon of water a day. And that is something that I strived for, for years! I would achieve that goal a good 95% of the time, but I can confidently say that I was constantly using the bathroom. A big thing that I have learned in the past few years, is understanding when my body is truly hydrated. If your urine is crystal clear, you’re over-hydrating and that can come with complications, and that was me for several years. A pale yellow is always a good color to aim for and that’s when you’ll know you’re hydrated. The amount of water someone drinks also varies due to lifestyle, just as not everyone eats the same calories/macros due to lifestyle. If you live in a very hot state, you work outside, and are sweating for 6+ hours out of the day, that person is going to need way more water than someone that lives in a cooler state working in an office. So just aim for the amount that your body needs and also make sure you’re getting in electrolytes!
4. The importance of fiber!
Another common thing that isn’t talked about enough is the importance of fiber and education around fiber. The average American gets about 15 grams of fiber a day and the recommended amount is 25-30 grams per day. There are so many benefits to eating more fiber (including feeling full longer - which isn’t talked about enough!) and it is something our bodies need in order to function properly. Make sure throughout the day you are eating whole grains, fruits, and veggies to get that fiber in, your body will thank you later!
5. Form ALWAYS over adding weight
This one goes without saying but always make sure you understand the proper form for any exercise before adding any weight!! Having correct form will prevent injuries and also will allow for proper muscle growth. It’s very easy to feel intimidated by other people in the gym lifting heavy weights, but remind yourself to be patient and that they’ve been on their journey for a while. We all start somewhere and starting with a good foundation will save you so much time in the long run.
There you have it!
That is some of the biggest advice I wish I had when I started my journey. Coming from someone who is 100% self-taught, knowing some of these things would have saved me a lot of time and energy in the end. Take your journey at your pace and do what you feel is best for you while being safe about it and smart!
Good luck out there, everyone!
Keep crushing it!
xo, Ainsley
