Synergy: The importance of lifestyle, activity and nutrition

If you care about your health and value fitness, don’t just go on a finite-term diet. Instead, find an arrangement that you really like and is good for you. For unless you’re getting the right nutrients (fuel), and following the right lifestyle (recovery – that is, getting enough sleep) and exercising the right amount/way (burning), you’ll plateau. You need all three – you need synergy:

“I define synergy as balance - a proper balance of lifestyle, activity, and nutrition. When these three components are perfectly dialed in, there is absolutely no barrier to achieving your performance, weight loss, or health related goals. But even if you’re perfect in one area, or even two, if you don’t have all aspects of synergy in place, you will fail. And most people fail.

Nearly every person that walks into my office, e-mails me, or phones me for help is doing *something* right. Most have decent exercise programs. Some have healthy lifestyles. A few have acceptable diets.

I have never, NEVER in the history of being a wellness advisor and coach, come across an individual who has all synergestic elements in place, but still needs help. These individuals do not exist because they have discovered the secret to achieving their goals. Everyone else, on the other hand, must be empowered with the knowledge to lock in place the three components of success. After that, any goal that they have will become a reality.” (
You really don’t need to do that much exercise – strength training or cardio - in order to invigorate your body:
“Begin by altering your exercise program to allow for more time in the day to complete your other tasks. 20 minutes of high intensity cardio combined with 20 minutes of high intensity, full body exercise is enough for the busy person to maintain a healthy, lean weight. This would be even more successful if split into a “two-a-day” type of routine.” (
Get plenty of sleep:
“For optimal neurotransmitter levels, try to maintain as natural a circadian rhythm as possible with your sleep cycles. This will mean going to bed around 10 or 11pm, and rising at 5-6am”

“There are often multiple components of an individual’s life that simply go unnoticed as enormous barriers to success and wellness.” ( )
Make sure that your lifestyle and exercise routine is varied, to keep yourself interested, and your body on its toes:
“Any time you change things up in your routine your metabolism benefits from it. When you change your workout routine or add minutes to your daily workout you challenge your body a little bit more. The same is true with your diet. Switching your diet keeps your body guessing so you can burn fat faster.” (
If your job involves a lot of sitting, at a PC for instance, make a point of getting up frequently:
“A study of people who sit for many hours found that those who took frequent small breaks — standing up to stretch or walk down the corridor — had smaller waists and better profiles for sugar and fat metabolism than those who did their sitting in long, uninterrupted chunks.” (
Consider connecting with people you know and who will be supportive and encouraging of your objectives. And always remember: time you spend off the bike, or out of the gym, is as important – if not more so – than time spent exercising:
“The importance of sleep, proper nutrition, and a holistic wellness approach in all aspects of life must be emphasized, and this becomes far more important for athletes and individuals who constantly break their body down and produce free radicals and other damaging metabolites during exercise. Recommendations include: 1) maintaining 7-9 hours of sleep per night, and attempting to follow the body’s natural circadian rhythm by hitting the sack before 11 p.m.; 2) eating high amounts of a large variety of fruits and vegetables, preferably organic; 3) avoiding alcohol, cigarette smoke, pollutants, and exposure to large amounts of detergents and cleaners; 4) completely eliminating consumption of refined and processed sugars, alternative sweeteners, and processed or packaged foods with chemicals and preservatives; 5) daily consumption of at least 0.5-0.9 grams per pound from lean protein sources that provide a complete amino acid profile, like egg, animal, or whey protein (for vegetarians, this requires food combinations, like rice and beans); 6) balancing family, hobbies, and non-stressful activities like softball leagues and concerts over the daily strain of work and training.” (