FAQs
Question: How do I “maintain” healthy habits once feeling better
Answer: Best ways to make a habit stick:
- Stack it with another habit that you already do. E.g. If you make a tea every morning - do your calf raises/other exercise while the kettle boils. You can use habit stacking for any task.
- Make it easy & visible - if you are planning to do more walking, leave your exercise gear out/shoes at the door the night before so when you get up you put them on and you're already set. See James Clear's Atomic Habits for more ideas!
- Adopt a persona - rather than saying “I'd like to run, but its too cold” adopt the persona of a runner. “I am a runner!” - It sounds strange, but it works because you start to behave in that way. A runner wouldn't oversleep to miss out on that fresh winter air. See Allan Carr's research on how to quit smoking (I am a non-smoker vs I am trying to quit smoking).
- Don't forget to reward yourself after you perform the habit - that makes a positive feedback loop to make you crave doing it again!
Question: What are the timeframes for strength changes to occur?
Answer: Timeframes for improvement from strength training varies based on individual factors such as training experience, consistency, intensity, and recovery. These are the principles:
- Neurological Adaptations (Weeks 1–4) In the initial weeks, strength improvements are primarily due to neurological adaptations. Your nervous system becomes more efficient at recruiting muscle fibres, leading to increased strength without significant muscle growth.
- Muscle Growth (Weeks 5–12) After the first month, muscle fibres begin to thicken, leading to noticeable improvements in strength.
- Continued Progress (Months 4–6) With consistent training, strength gains continue, but the rate of progress may slow down as the body adapts to the training stimulus. To continue making gains, it's essential to progressively overload the muscles and ensure adequate recovery.
- Long-Term Gains (6 Months+) Good habits and routine will see continuing strength gains as your body adapts to appropriate stimulus.
Question: Whether to use heat or ice for an injury?
Answer:
1. Ice is best for:
- Acute injuries (within the first 24–72 hours)
- Inflammation and swelling
- Pain relief after activity
- Bruises, sprains, or strains
2. How it works:
- Constricts blood vessels
- Reduces blood flow, swelling, and inflammation
- Numbs the area to decrease pain
- Use an ice pack wrapped in paper towel/wet tea towel for 15-20mins at a time (or stop if area becomes numb), every 2–3 hours initially
3. Heat is best for:
- Stiff muscles/joints
- Tightness and muscle spasms
4. How it works:
- Increases blood flow
- Relaxes tight muscles
- Use for: 15–20 minutes at a time as needed
Question: Does walking improve bone density?
Answer: Walking is a great form of cardiovascular exercise which will help to support general health and wellbeing. However, from a bone health point of view, both impact training and high resistance strengthening are superior. This led to the creation of the Onero program.