“January” gets its name from the two-faced Roman god “Janus,” who could look forward and backward at the same time. As such, January is perfectly named: the transition into a new year often finds us reflecting on the past, as we hope and plan for the year ahead.
In my mid-30s, I found myself at just such a crossroads. Five-foot-ten and about 250 pounds, I was growing out of size 44 pants when I resolved to become a healthier, fitter version of me as we finished our pending adoption.
I had reached my “incipient stage.”
I’m borrowing the term “incipient” (the first stage of fire growth) from fire science, because new fitness journeys often develop like fires: they can start quickly with sudden sparks or can build gradually over time; each usually begins small and steadily grows; and, when incipient, they can be easily extinguished – sometimes simply going out on their own.
Fortunately, my incipient stage didn’t fizzle – it continued to grow, and in 12 weeks I had lost more than 50 pounds. I would go on to lose 30 more.
January is the time of New Year’s resolutions, the most common being “exercise more” and “lose weight.” There may be firefighters reading this article right now claiming those resolutions - reaching their own incipient stage. This article is for you.
I credit several things with my fitness success, a few of which I’d like to share as “pro tips” from a guy who’s “been there, done that.”
Incipient Stage Tip #1: Be consistent with the basics.
New exercisers often complicate things with fad workouts, but the incipient stage’s bread and butter is repetition of basics. Just like fire starts small and grows until it is fully developed, everyone successful at improving their health and fitness starts here.
Are you consistently drinking enough water? Under-hydration affects your blood pressure, heart rate, and energy levels, and can increase food cravings. Drink a glass first thing in the morning, around meals, and throughout the day.
Are you walking lot? A sedentary 40-year-old who starts walking briskly (as in “breaking a sweat”) 30-minutes per day four days a week will have about the same low risk of heart attack as someone who’s been exercising regularly their entire life.
Are you standing more than you sit? A study in England showed that standing 3 hours per day provided the same health benefits as running ten marathons per year, while burning 50 calories per hour (that’s 30,000 calories in a year – 8 pounds of fat!)
Are you strength training regularly? Just 30 minutes per week of strength training has been shown to significantly reduce your risk of an early death. 2 to 3 days per week can help your back feel better and lower your blood pressure (which can mean longer bottle times and shorter rehab at fire scenes).
Consistency is key: fit people practice fit habits daily.
Incipient Stage Tip #2: Have a support network.
My wife started her fitness journey alongside me, which helped my perseverance. When my fire was smoldering and dying down, she was able to fan it and add a little fuel.
If you are in your own incipient stage, I can’t emphasize strongly enough the importance of having support.
Statistically, you’re more likely to succeed with a buddy. Research from the University of Massachusetts says that when your buddy loses weight, you’re likely to lose weight also. Other studies show that we exercise more vigorously when paired up with a fitness-driven person, and that it’s harder to fall off a wagon shared with a motivated partner.
This might be a good friend that won’t let you off the hook. It could be someone from your gym or fire department on their own fitness journey. Maybe it’s a coach getting you started on the right foot and helping you maintain momentum from week to week.
Whoever it is, keep in mind that if you can’t stand to be around them at the station, you’ll probably wind up avoiding them at the gym. So find a workout partner you actually know, like and trust.
Incipient Stage Tip #3: Be flexible.
While consistency is key, flexibility is important. As I write this, we’re staring down Thanksgiving, Christmas, and New Year’s – the six hardest “diet” weeks of the year.
When clients tell me their plans to forego favorite treats for fear of holiday weight gain – here’s what I tell them: stop it.
Food is fuel, yes. But humans eat for more than simple utility. We eat as celebration, as tradition, as social ritual, as pleasure. We eat because we enjoy it. Eliminating things you enjoy will only backfire.
A system isn’t made better by taking away “bad” things; it’s made better by adding good things. Instead of taking away your favorite treat, add control by having one instead of three. Add mindfulness by enjoying it away from distractions, eating it slowly, focusing on its flavor and texture – and realizing how satisfying one can actually be.
Then, after you’ve nourished your emotional side, add health by having a glass of water and more nutrient-rich foods to nourish yourself physically.
When your overall consistency is good, one treat (or one missed workout) isn’t going to ruin your progress.
If you’re looking for more ideas, feel free to revisit my article in the September/October issue of the WFJ, titled “Becoming Less of a Firefighter,” or simply reach out through my website with your questions. I’m always happy to help my brothers and sisters in the emergency services!