the shortest of advice for healthy living
- spspparr
- Oct 28, 2023
- 2 min read
Updated: Oct 2
DRINK WATER - MOVE - PROTEIN - WHOLE FOODS - STRENGTH - AEROBIC - SLEEP
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- choose 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- STRENGTH 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- SLEEP. aim to get between 7 and 9 hours of good quality sleep per night. this needs to be prioritised when stressed, training hard, run down, feeling sluggish, tired, feeling normal... always.
How many of the above are you hitting on the regular?
How many would you like to be hitting?
Which ones would you like help hitting?
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