1- drink 3+ litres of water every day. help yourself achieve this by starting the day with a large glass of water
2- move. move as often as you can throughout the day. to help you achieve this set a step goal that is achievable but needs a decent conscious effort in order to do so.
3- protein with every meal. recommended between 1.6 and 2.2g per kg of bodyweight. to help you achieve this make sure breakfast includes some good protein sources.
4- choice whole foods as much as possible. these will give you the most nutrition per serving, generally fill you up more and help you to maintain / lose weight.
5- resistance training. perform at least 3 strength training sessions per week to build lean muscle, improve strength and make life that much easier. a nice easy split if you are doing three session is to do 1 x upper body focused, 1 x lower body focused and 1 x full body focused
6- aerobic training. test your heart and lungs 2-3 times per week with some mode of aerobic training (run, walk, bike, row, dance, ski...). these sessions can vary in intensity and length but should include some longer more chilled out sessions.
7- get a hobby that you enjoy. ideally this isn't related to you job, this is time for you to enjoy yourself, reload the brain / stress / anxiety etc and just have some fun.
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