3 Keys to Achieve Balance in Fitness and Life

Recently I saw a news story which cited an interesting study. Researchers found that taking vacations increases life expectancy by 37%. While many of you may think that’s a no-brainer,  many still struggle to maintain that coveted work-life balance. Here in the DC Metro Area is ground zero for type-A go getters.

​These high achievers excel in their professional lives, working 60, 70, and 80 hour work weeks, thriving in the process. In fact, I know several people that forgo that vacation time each year due to their hectic jobs. They trade in time at the beach for a few more hours at at the office, a last-minute client meeting or to catch up on paperwork, proposals, or emails. 

At times, those particular clients have complained about how busy their lives are. Many lament that they can't possibly meet the minimum standard of 30 min of exercise 5 days per week; others state how it would be utterly impossible to give up the alcohol or decadent meals that simply “come with the territory”. I’ve heard the same story from family members, friends, and acquaintances that claim they cannot devote any more time to achieving a healthier, more balanced life because they are “just too busy”.

On the flip side, I know of dedicated triathletes who won’t take a rest day. The idea of resting one day a week instead of going for an intense ride, swim, or run sounds like crazy talk to them, despite all the research that champions the benefits of recovery and rest. There is just something inside them that says, “more is better”. So they continue to train, even when sick, injured, or heading toward burn out.

However, I get it. I get all of it. I get those who push too hard on the fitness end of the spectrum, and I get those that are so devoted to work and professional pursuits that there is no time for a healthy lifestyle. At different times in my life, I've been in both camps. What both groups have in common is a lack of balance. And just as a muscular imbalance will lead to a biomechanical breakdown over time, and ‘imbalanced life’ will lead to a breakdown as well.

So, how do you create that balance? How do you find a way to ‘have your cake and eat it too?’ Just like anything else worthwhile, it takes work. There are literally thousands of books dedicated to helping find balance in life, achieving worthy goals, and becoming a ‘better you’. My assumption is that they are all good and have meaningful insights to offer- yet my guess is that if you can’t find 30 minutes a day to exercise, reading a dozen books on balance is probably not in the cards for you either. So I’ve distilled down 3 keys that can help you start to bring a bit of balance back into your world- Recognize, Refocus, and be Consistent. 

1. Recognize- First Determine if you are out of balance. Take an honest look at yourself/your life and ask the tough questions: is there an area of life you’ve been wanting to change for a while? Are you working too many hours? Does your life revolve around your work, or does your work revolve around your life? Are you as equally invested in your physical and spiritual fitness as you are your professional/financial fitness? Do you take vacations, long weekends, and days off (and while you’re there do you actually take a break from working?) Do you miss spending more time with your spouse, children, friends, family, or others? Are you volunteering in a church capacity, active in a civic group, or serve in community organization? Are you actively focusing on your physical health and wellness? Do you exercise at least 5 times per week?  If you're not sure how to answer, ask a trusted friend or family member for his or her take- they won’t pull punches and will let you know the truth. However, my guess is each of you have a good idea if you’re living a ‘balanced life’ or not.

1. Refocus- Engage in focused, sustainable efforts- While the concept of balance implies an equilibrium in all areas of life, some fail to achieve this balance because they focus too much on everything. Instead of the 'shotgun approach' to achieving balance, try picking one aspect to improve upon and focus on that area. While diet, exercise, meditation or prayer, family time, volunteer work can all contribute to achieving balance, chances are that we are more proficient at some of these aspects over others. Focusing on one or two weak areas with sustainable attention can yield greater dividends than trying to improve everything at once. Not convinced? Just remember the last time you tried to accomplish all 10 of those New Year’s resolutions and recall how well that turned out. Choose one area to focus on, and take conscious steps to realign your priorities so that specific areas get the attention deserved. If you’re looking to improve your physical fitness, for example, calendar in your gym time just as you would a client call or meeting, then leave work in time to get to the gym on the way home. Try packing a gym bag to keep in the car so that your gear is easily accessible. Sign up for a class, boot camp, or personal training sessions at a specific time so that you have some accountability. Set a goal to lose a few pounds, gain some muscle, or run a mile (or a marathon) non stop by a certain date. All of these small changes are focused on one area- your physical well being- after exercise becomes a strong, integral part of your lifestyle, then you’re ready to move to another area.
   

1. Consistency- Continue small, consistent changes over time. After you’ve come to the realization your life is out of balance, and have focused on one area to change, the last step is begin the process of improving and keep moving forward. Small changes over time amount to incredible shifts in direction. We’ve all seen massive concrete sidewalks that have been cracked and pushed upward by a tree root. This doesn’t happen overnight, but over many months and years of tiny, consistent growth. Consider the same approach. Take diet, for example. I have several clients who have achieved weight loss of 30,40, and even 100 lbs., by simply making smart food choices on a daily, even hourly basis. They don’t see drastic results in a few weeks, or even a few months, but in 6 months, 9 months, even a year or two later they are almost unrecognizable! Their weight loss is astounding and they feel amazing, because of their consistency. The ability to stick with goals little by little, when other outside forces are pulling you in every other direction is the definition of endurance. The ability to endure, to stay focused can be incredibly powerful. Think of the grand canyon- formed over tens of thousands of years by single drops of water flowing over rock. Again and again and again. To create real change and bring balance takes time and consistency.

So, remember to strive for balance. Whether that means taking more rest days from training, starting a fitness routine 3 days a week, or spending more time with your family or volunteer group. Begin with taking an honest look to see if you are out of balance, then select one area on which to focus, and finally, be consistent over time. You'll be amazed at how different you'll feel as you bring more balance to your life.