Why more isn't always better

There is no shortage of things competing for our attention. Work. Family. Responsibilities. Sleep. Nutrition. Exercise. Social commitments. Stress. The list can feel endless. And somewhere in the middle of all of it, we are told that we should also find time to take care of ourselves. It can be easy to fall into the mindset that if we aren't doing more, pushing harder, or constantly grinding, we aren't making progress. I have fallen into this trap over the years, especially as responsibilities grow with kids and aging parents. But what if the goal isn't to do more? What if the goal is to do the right things first?

The jar analogy: rocks, pebbles, sand and water

There is a classic analogy that uses a jar to illustrate the importance of priorities. Imagine you have an empty jar. In front of you are four things: large rocks, pebbles, sand, and water. The large rocks represent the things that matter most, the priorities that have the greatest impact on your life. The pebbles represent the things that are important, but not quite as important as the big rocks. The sand represents the smaller things that fill our time and attention. And the water represents everything else, the little things that can easily find their way into our lives.

Now imagine you start filling the jar with the sand and water first. You can add some pebbles, but eventually you run out of room.The big rocks don't fit. But reverse the process. Put the big rocks in first. Then add the pebbles. Pour in the sand, and finally the water. Somehow, it all fits.

The lesson isn't that the sand, pebbles, or water don't matter. They do. The lesson is that the order matters.

What are your big rocks?

At Rise, we believe the same principle applies to your health and fitness. There is always another workout you could do. Another mile you could walk. Another pound you could lift. Another nutrition goal you could chase. Another way you could push yourself. But if those things come at the expense of spirituality, sleep, recovery, relationships, your mental health, or simply enjoying your life, are they really moving you forward? Our goal at Rise is to help you identify your big rocks and put those in the jar first. That might mean strength training consistently. It might mean walking more. It might mean getting better sleep. It might mean eating enough protein and nourishing your body. It might mean managing stress. And sometimes, it might simply mean doing a little less. 

Health is about building something you can sustain. I ask the question often to members, “can you see yourself doing this forever?” If the answer is no, then we need to choose another route. 

The minimal effective dose

One of the principles we believe strongly in at Rise is the idea of the minimal effective dose. In simple terms, that's finding the smallest amount of effort that produces a meaningful result, rather than automatically assuming that more is always better. This is especially important when it comes to exercise. 

We don't believe every workout needs to leave you completely exhausted. We don't believe you need to be sore for three days to know that you had a good workout. And we certainly don't believe that constantly pushing someone into the ground is the definition of effective training. There is a difference between working hard and working intelligently.

The goal is to provide your body with the right stimulus, allow it to recover, and then come back ready to do it again. 

We want you to thrive, not just survive

It's easy to get caught up in the short-term. We want results now. We want to lose weight quickly. We want to get stronger quickly. We want to feel better quickly. And there is nothing wrong with wanting results. The problem comes when we sacrifice the long term in pursuit of the short term. 

If a workout leaves you so exhausted that you can't function for the next two days, is that really helping you build a healthier lifestyle? If your nutrition plan is so restrictive that you can't imagine following it six months from now, is it sustainable? If your fitness routine requires you to constantly sacrifice time with your family, faith life, your sleep, or the things you enjoy, can it realistically become part of your life? 

Starting where you're at

Your starting point matters. Your history matters. Your schedule matters. Your stress level matters. Your age matters. Your goals matter. And perhaps most importantly, your life matters. 

There is no one size fits all approach to health and fitness. We want to meet you where you are at and help you take the next step from there. Sometimes that next step will be challenging. Sometimes it will be surprisingly simple. And sometimes the smartest thing you can do is back off, recover, and allow your body to catch up. All of those things can be progress. 

The goal isn't perfection; the goal is to build sustainable habits for real life. We're building a foundation for how you want to feel in your 40s, 50s, 60s, 70s and beyond.

Put your big rocks in first

So, take a moment and think about your own jar. What are your big rocks? What are the few things that, if you consistently did them, would make the biggest difference in your health and your life? Start there. Put those things in the jar first. Then, once the big rocks are in place, we can start filling in the pebbles, sand, and water. 

Put the big rocks first. The rest will find its place.