The Continuum Model
Sick, well, fit, & awesome
What is the continuum model?
The continuum model, taken from the CrossFit Training methodology, is a way of measuring aspects of your life against 3 categories.
Is what you’re measuring sick, is it well, or is it fit?
This model functions really well in gauging the status & strength of nearly any area of life.
Measuring health on the continuum, let’s use blood pressure:
BP 170/110 = sick
BP 120/80 = well
BP 105/60 = fit
That’s a simple example, but this model works for pretty much everything. We can measure all our biomarkers, relationship health, and our emotional / mental health using this continuum.
But here’s the cool thing. Instead of only using the continuum model to determine where data based results are plotted, we can also use the model to track the health & strength of our habits.
By measuring if your habits and actions are sick, well, or fit, you can gain valuable information on how to change the results of the continuum when measuring health markers.
Let’s use your steps per day as an example:
<7,000 steps a day = sick habit
7,000 - 10,000 steps = well habit
10,000+ = fit habit
The fitter your habits, the more the needle moves to the right.
Why the continuum model matters
What gets measured gets managed.
Measuring certain aspects and elements of life gives us the data and insight necessary in order to make progress in those same areas. If we’re not measuring the actions and outcomes, we’re weakening our ability to create change.
Assess the current reality of the situation → implement a new habit to change that reality → Re-test to determine the impact of the habit.
The benefit is in the barrier.
Here’s the key. The benefit of the continuum model is found in the barrier that you create between yourself and sickness, no matter what you’re measuring.
The goal is not well … it’s fit.
The further to the right you’re able to plot both your biometrics and your habits, the greater hedge to sickness you create.
Stuff happens. We live a wildly volatile and uncontrollable existence. Something unexpected will undoubtedly occur that will compromise our well being.
A traumatic accident, a family emergency, a layoff, a move across the country, a high-stress time at work, general sickness, an emotional or relational interruption…these are just a few of the things that can “throw us off.”
If we’ve done what we can to move all our measurable health metrics to the far right of the continuum, we’re going to be able to face those unexpected events with significantly more durability.
We don’t have to worry that this short-term event is going to cause us to spiral into disastrous physical, mental, emotional, or relational health issues.
To put it simply, the fitter you are, the stronger you are.
The stronger you are,
the better your life will be in the good times,
& the better you’ll be at handling the hard times.
Moving the needle on the continuum
Start with the cold-hard facts. You need to know where the needle is in order to know how to move it.
Biometrics to measure
Blood pressure
Resting heart rate
Body fat percentage
Skeletal muscle mass
Cholesterol levels
Triglycerides
Then measure your the health of your habits & actions
Habits & actions to measure
Minutes per week of rigorous exercise
Think strength training and high heart rate activity.
Total steps per day
Hours of sleep per night
Days per week with highly processed food
Think fast food, shelved food, etc…
Days per week with added sugar
Think sugary drinks, desserts, candy, etc
Number of meaningful relationships in your life
If you want help figuring out where your results fall on the continuum, reach out and we’ll talk → Jamison@CrossFitElysium.Health.
Once you have the info, you can now be honest with yourself about what needs to change. When it comes to changing it, take it one step at a time.
Start with the easiest step first (beginning to exercise, cutting down soft drinks, etc…) and then build on your progress.
Go from a sick life to an awesome life…
the continuum will help get you there.