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Small Changes, Big Results: The Power of Nutrition and Fitness for a Healthier Life

Written by: Olly Stables

Looking to improve your health? The good news is that small changes to your lifestyle can have a significant impact on your overall wellbeing. According to numerous studies and research, changes in diet, exercise, and stress levels can reduce chronic health conditions and improve quality of life.

For example, a study published in the Journal of the American Medical Association (JAMA) found that eating a healthy diet could lower the risk of heart disease, stroke, and type 2 diabetes by up to 30%. Similarly, The Lancet reported that regular physical activity could reduce the risk of chronic health conditions by 40%. These studies emphasise the importance of making small changes to your lifestyle to maintain good health.

Greg Glassman, the founder of CrossFit, recommends a nutrition philosophy that includes eating meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. This approach, known as"Fitness in 100 Words", combined with regular physical activity, can help you achieve your fitness goals. (

Glassman's philosophy encourages practicing and training major lifts such as deadlifts, cleans, squats, presses, clean & jerks, and snatch, as well as mastering the basics of gymnastics including pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. He also recommends mixing elements of biking, running, swimming, rowing, and other sports in as many combinations and patterns as creativity will allow, five or six days per week. The key is to keep workouts short and intense, regularly learn and play new sports, and avoid routine.

Here are some tips to make changes to your diet easier and more enjoyable:

  • Make gradual changes

  • Plan your meals in advance

  • Keep a food diary

  • Drink more water

  • Get enough sleep

If you want personalized guidance and support to achieve your dietary goals, consider booking a session with a CrossFit FFH coach. Our coaches are certified in nutrition and can provide tailored advice to help you achieve your goals.

Small changes to your lifestyle can have a big impact on your health and the world around you. By reducing your risk of chronic health conditions, you can help reduce the burden on healthcare systems and society as a whole. So, take the first step today towards a healthier life!

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