- Do the exercise that you love to do
Exercise is easier when you enjoy it. Don’t get bogged down exercising in a manner that is not fun. Get your fitness in ways you love and your performance will continue to improve.
- Vary your training in style and load
Variation is the key to avoiding the training plateau. This goes not only for training load, but for type of activity as well. Break things up, keep your body guessing, and don’t be predictable.
- Make sure you have a goal
Whether it be a football season, a race, weight loss, or any other aspect of your health, be sure to make a measurable goal. Motivation is made much easier when we have a defined target to aim for. Vague goals are far less likely to garner results.
- Seek movement
Small, low-grade exercise throughout the day is just as important as short bursts of high intensity activity. The best way to promote flexibility and joint nutrition is to not get stuck in the same spot for too long. So this might be getting off the tram a stop early, riding your bike into work or taking the stairs over the lift. Your body will thank you for the extra movement
- Read labels
These days a lot of the processed food available undergoes a variety of manipulation with preservatives, other additives and sugar often included. Make sure you read the labels and choose foods that have ingredients which are simple and easily identifiable.
- Cook as much food yourself as possible
Cooking food at home, rather than eating out or buying pre-packaged meals, ensures you have the most direct relationship with your nutrition. This will also tie in with tip 5, as you can avoid all those nasty additives that cause many health issues in today’s population.
- Rethink breakfast: Reduce sugar and fruit
Breakfast is truly the most important meal of the day. Starting the day with a sugary meal is a surefire way to destabilise your glycemic index and cortisol release throughout the day, resulting in burnout and sugar or caffeine cravings.
- Sleep for at least 8 hours
Sleep is a focal point of recovery for your body. If you are not getting enough of it, or if it is of poor quality, your body will be unable to fully recover and adapt to training situations to progress you further.
- Don’t put things off
Too often we use the excuse of “I’ll do it later”, or “from next week on, I’ll do this”. You need to bite the bullet and start. Whether it be exercise, diet, or a new hobby – delaying too often begets more delaying, so get in and take the first step quickly. Good habits will follow from there.
- Don’t be too hard on yourself
Holidays are a time to relax and replenish your energy. Don’t dwell on how much you ate over Christmas or the work you haven’t done. We spend too much of our lives stressing. If your training doesn’t go to plan because you were too busy enjoying yourself – Don’t sweat it!