Hello. I'm Derek Geiges, owner of Solid Rock Personal Training in northwest Norman.
Solid Rock is a personal training studio that focuses on strength and conditioning training so people can live an active lifestyle outside of the gym. We serve predominantly busy working professionals who want to lose weight; increase energy, strength and cardiovascular health; boost confidence; and improve mental health.
Our mission is simple: we want to help people LOOK GOOD, MOVE WELL & FEEL GREAT!
As we approach 2023, I wanted to share something I am passionate about. Being in the health and fitness space, I have seen thousands of people set good intentions every year (New Year’s resolutions), only to fall short within two-four weeks. If this is you, I would challenge you to take a different approach for 2023 and turn your “good intentions” into SUCCESS!
I have traveled all over the country to other personal training studios that are helping people make changes that last a lifetime. I am here to tell you that it's not complicated at all. The simpler you make it, the less fatigue and burnout, meaning you will be more likely to stick to it.
The key is habits! I would challenge you to pick one habit to master, and once you have mastered it, only then add another habit. Oftentimes, people try to do too much too fast. Instead, I want you to play the long game; it is ultimately how you will achieve your health and fitness goals. A habit is something that is a “regular tendency or practice.” Once you don’t have to put too much mental energy into it, then it is most likely a habit.
From my personal experience—and the hundreds of people we have helped develop life changing habits at Solid Rock—a minimum of 90 days is a general guideline. I suggest picking one habit a year, mastering it, and then adding another habit the next year. This is the long game, making small adjustments to your health year in and year out.
So now the question is, what habit should you start with? Below, I outline five habits that the healthiest and fittest people in the world do on a consistent basis. At Solid Rock, we have included this as a part of our onboarding process and have defined it as our “Solid Start Steps!”
1) 7-9 hours of sleep per night
2) Half your body weight in ounces of water per day
3) Whole nutrients (lean cuts of meat, fruit, vegetables)
4) Proper portion size
5) Strength training a minimum of three to four times per week and cardiovascular training a minimum of two to three times per week
I have a heart for taking a proactive approach to health and wellness and want to see our community become a healthier place. If you have any questions or need help getting started, you can reach us at SolidRockPersonalTraining.com.