At Austin Simply Fit, we know that Health Drives Performance. You aren’t going to get the full benefits of your hard work in the gym if you aren’t taking care of your baseline health – your lifestyle and nutrition choices. Here are some important things you need to be doing outside of the gym that will have a huge impact on your health and wellness. 

These may seem like low-hanging fruit, but these small lifestyle changes will greatly lower your stress, improve your recovery and boost your overall health. 

Prioritize quality sleep

We have all heard about getting 7-9 hours of sleep. It isn’t just the quantity of sleep, it’s about the quality. If you have a hard time falling or staying asleep, consider addressing your sleep hygiene. Certain supplements, such as magnesium, can do wonders to impact your overall health. Good sleep is essential for recovery. If you aren’t getting it, your body is in a steady state of trying to catch up. 

 

Do activities that lower your stress

From the second we wake up, we can improve our overall stress by planning for a “no-stress” morning. This means waking up with enough time to create space for yourself – get some sunlight with a quick walk, eat breakfast, read, meditate and take your time before the stresses of work begin. Try a no-phone rule one hour before bed and one hour after waking up. This allows you to calm down in the evening, and to reduce added stress first thing in the morning.

 

Stay hydrated

We all know how important it is to drink water daily, but how much is enough? At minimum, you need half your body weight in ounces. If you are working out that day, drink more water, and consider adding electrolytes to assist hydration. This is a simple but critical part of feeling great and being able to recover each day. Hydration is also a huge part of healthy digestion. 

 

Stretch regularly

Having a consistent stretching routine is crucial to a healthy and pain-free life. It keeps your muscles flexible, strong and able to move comfortably through full ranges of motion. When you are tight, you are more prone to strains, discomfort, and poor movement patterns, which can affect your progress in the gym. Follow our Stretch Protocol to improve mobility, support better posture and feel better overall. A few minutes a day can go a long way!

 

Go on daily walks

In recent years, people have really started to become aware of the profound effects walking 4-6 times a week for 30-60 minutes can have on your health. This intentional zone 2 type of training helps our cardiovascular health and recovery, as well as our mental health. Walking outside is a plus due to the well-documented research surrounding the positive health effects of spending time in nature and getting more vitamin D1. We were built to walk. Once you start making this part of your routine, you will begin to crave this time in your day. Walking after every meal can also help with blood sugar regulation.

 

Eat nutrient dense whole foods

Last but not least, nutrition. Are you eating a nutrient-rich diet with an emphasis on protein, fresh fruits and vegetables? Eating whole foods every 3-4 hours will help regulate blood sugar and insulin, which will promote a healthy body composition – meaning lean muscle tissue and a healthy body fat percentage. 

It is important to start the day with a protein-forward breakfast. For a busy lifestyle, plan your daily meals and snacks in advance, so you don’t find yourself skipping meals and then grabbing something less nutrient-dense when you get too hungry. 

Your nutrition post-workout is also a crucial part of your recovery. Your muscles are primed to absorb nutrients at this time, making it essential to prioritize protein to rebuild tissue and carbs to replenish glycogen stores in the hours immediately following a workout.

 

Keyspan

If you are ready for a more structured approach to your health, check out Thrive, our program in partnership with Keyspan. Keyspan is an Austin-based longevity company that takes a holistic and functional approach to wellness. By starting with an initial blood draw, Keyspan identifies key biomarkers—measurable indicators of your biological state, including metabolic health, inflammation, vitamins, and hormone levels—and creates a personalized plan and supplement regime to optimize your health. This is coupled with functional health coaching to help you stay accountable and reach your goals. Click here to learn more.

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FREQUENTLY ASKED QUESTIONS:

Does Austin Simply Fit offer nutrition coaching?
Yes, we offer nutrition coaching via Thrive, our partnership with Keyspan. Keyspan offers biomarker testing to understand your metabolic health, inflammation, vitamins and hormone levels, and will use that information to create you a personalized health plan. Ongoing health and nutrition coaching helps you stick to the plan and make progress. Our focus is helping clients build sustainable habits that complement their training program.

What does “lifestyle nutrition” mean at Austin Simply Fit?
Lifestyle nutrition refers to practical, sustainable eating habits that support strength, recovery, and long-term health. Rather than prescribing strict diets, we emphasize consistent meals, adequate protein intake, hydration, and balanced food choices that align with your training goals.

Will I receive a meal plan or macro breakdown?
No. We do not provide custom meal plans, macro tracking protocols, or medical nutrition therapy. Instead, we offer general guidance designed to help clients make informed food choices that support their strength training progress. For more specific meal planning guidance, we can refer you to trusted registered dieticians.

How does nutrition guidance support strength training results?
Nutrition plays an important role in recovery, muscle development, energy levels, and overall performance. While training builds strength, supportive eating habits help your body adapt and progress more effectively. We provide foundational education to reinforce these principles. We regularly track body composition with our InBody machines to ensure that clients are reaching their desired results.

Do you work with clients who have specific dietary needs or medical conditions?
For clients with medical conditions, food allergies, or specialized dietary requirements, we recommend working with a registered dietitian or healthcare provider. Our guidance is educational and supportive but does not replace individualized medical nutrition advice.