Summary

The website content describes the author's personal approach to maintaining year-round fitness through consistency, a tailored plan, and the use of a wearable health monitor called Whoop.

Abstract

The author discusses the challenges of getting in shape and emphasizes the importance of consistency in any fitness plan. They outline how to choose the right fitness and nutrition plan based on individual goals, such as weight loss, muscle gain, or fat loss, and mention additional biohacking practices they incorporate, like taking Omega 3 oil and practicing intermittent fasting. The author shares their struggle with maintaining a complex fitness regimen and how they overcame it by using a Whoop health monitor, which provides real-time health metrics, a personal coach, and accountability through its interactive features. The Whoop device is presented as a cost-effective alternative to a personal trainer, offering various features to track and improve physical and mental health.

Opinions

The author believes in the importance of a consistent and personalized fitness plan tailored to one's goals.
They advocate for understanding the basics of training and nutrition before adding biohacking tips and tricks.
The author suggests that while personal trainers can be effective, they are often expensive and not sustainable year-round.
They express that the Whoop health monitor has been a game-changer for their fitness routine, providing valuable insights and accountability.
The author is of the opinion that technology like Whoop can replace the need for a human personal trainer at a fraction of the cost.
They endorse the Whoop device and provide an affiliate link, indicating a positive personal experience and belief in its effectiveness for others.

My Portable 24/7 Fitness and Life Coach

How I stay in good shape all year round with a little helper

Getting in shape is where the struggle is for most people. Whether you want to slim down, bulk up, or tone your body, it may be difficult or even very difficult based on where you are and your body type.

One of the most important discoveries and a thing to always remember before buying into a click-bait YouTube video or a miraculous program from an influencer is that there is no way to target specific areas of fat. You can target fat, without losing muscle as well, but you can’t choose where that fat goes from.

What you can and should do, is BE CONSISTENT!

Now, being consistent in general doesn’t have a specific physical change. It’s more of a psychological training. But being consistent with the right plan for you and your goals … That’s going to take you places!

How to choose the right plan

Depending on your goals, the plan will look very different:

Someone who wants to lose weight might use both strength training and a lot of cardio
Someone who wants to bulk up will focus on strength training and avoid cardio
Someone who wants to lose fat only will focus on strength training, and only some cardio

The training plan will need to fit your needs, and be split into 3/4/5 days depending on how busy you are. All three of the above scenarios will also require a nutrition plan:

If you want to lose weight, be in a caloric deficit
If you want to build muscle, be in a caloric surplus
If you want to lose body fat, be in a slight caloric deficit

Once you’ve nailed down the training and nutrition, you’ve pretty much got the basis covered. However, there are many details, Biohacking tips, and tricks, that you can apply on top of this plan, to ensure very healthy results.

Here are some of my personal extras:

I take Omega 3 oil because it helps with fat loss
I take cold showers for at least a total of 11 minutes a week
I go to the sauna as often as I can for detox
I don’t drink coffee for the first 2 hours of the day
I do intermittent fasting
I drink plenty of water
I sleep 8 hours a day
I take creatine (the most researched supplement)
I take Zinc, Magnesium, and a B-complex

All of these are just a drop in the Biohacking ocean, but that’s what I have proven myself to be useful in my journey. What works for me might not work for you. However, you have plenty of resources and options available out there.

As you’ve probably observed, with all these extra habits, your plan might get quite complicated, or even hard to keep track of. So let me tell you how I’ve solved this for myself.

How to keep consistent and be accountable

When the plan gets complicated, we tend to skip. Our brain is constantly looking for comfort and will always choose to avoid struggle. Also, a successful plan will always be a plan that you can adhere to with not a lot of effort, because the bigger the struggle, the more likely you are to drop it.

I have been trying all kinds of ways to keep track of my progress and my plan. From the iPhone notes to Evernote, to Notion designated template, to even a Trello board, thinking that being more professional will impact my accountability. None of those reaped the results I wanted!

What I found to work for me was hiring a personal trainer. It’s good to remember that I tried 2 and only one of them did the trick so not even this way is the highway! But this guy helped by keeping me accountable. I had to send a picture of my scale every morning, pictures of MyFitnessPal with what I ate, along with a picture of the food for proof. When I was not adhering to the plan, he was telling me what I was doing wrong.

But you’ve probably looked into a Personal Trainer, or even had or have one. They are usually expensive, especially when they tailor a plan specifically for you. Unless you are pretty rich, it’s not necessarily sustainable to have a personal trainer, all year round.

The Solution to My Problem

My problem was solved when my friends gifted me the answer to my problem: A WHOOP!

Whoop is a health monitor, similar to a Fitbit, Apple Watch, Garmin, or Oura ring. It’s a very lightweight bracelet, waterproof, that you can wear 24/7 on your wrist, bicep, chest, or ankle. It gives real-time health metrics and an interactive coach.

The features that won me over:

24/7 Health Metrics including heart rate, body temperature, blood oxygen
Calories Burnt during the day from any activity or non-activity (this is something that my Apple Watch was not doing and I could only guess before. And boy was I wrong ?!)
Sleep Analysis and Sleep Debt Calculator
Recovery Calculator and Score — this takes into account your sleep, your vitals, your activities in the previous days, and even your mental health
hActivity and Training Coach
Life Coach for mental health or improving sleep
Journal that keeps you accountable with training, medicine, supplements, calories consumed, sleep, sexual activity, anxiety, gratitude
The Journal also asks you every day about your mental health and will suggest activity levels accordingly
The Journal also asks about sleeping with pets or raising an infant which impacts your activity levels and Whoop will take into account that when making recommendations

It has a lot more to offer and during the 4 months since I’ve got it, I could see new features and functionality being introduced constantly.

It has a monthly or yearly payment, and for me, it does what my trainer used to do, at a fraction of his price.

If you would like to join and get 1 month free, you can find here my affiliate link: Join Whoop Here

Whether you choose my “coach” or another solution out there. You need to have a solid plan, and be consistent with it!

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