Pay attention to the basics

3 steps to a better you!

In this day and age it is imperative for us to look after our bodies. We demand so much of ourselves; whether it is from your working life, home life (with kids or pets) and then there is our training life. With the training side of life it doesn’t matter if you’re an elite athlete or, like the majority of us, the regular health driven gym goer.

To keep our efficient and robust bodies operating well, like we need and demand, some basic elements have to be in place:

  1. Sleep – 6-8 hours a night for repair and recovery.
  2. Hydration – dehydrates limits performace.
  3. Food – A balanced diet in macro and micronutrients. 


This is simple. We need to recover from our endeavours and the body needs sleep to do this. If you have to get up early then you’re going to have to go to bed early.

Sleep restriction results in statistically robust cumulative effects on waking functions. With consistent days of restricted sleep individuals suffer with elevated subjective sleepiness ratings, scores for fatigue, confusion, tension, and total mood disturbance.

Try doing the 6-8 hour rule for two weeks and you will find that you have improved energy throughout the day.


A 70kg man is made up of 42l of water. Two thirds is intracellular and one third is extracellular. Of the extracellular one third intravascular and two thirds are interstitial. So, water is pretty important and needed by all cells. So keeping hydrated for daily and sporting activities are critical.

Drink a pint of water when you wake up, take a pint of water to bed and remember to take regular sips of your water bottle throughout the day.


Nutrition – the food we eat – fuels our bodies’ metabolic activities. We are in control of it and hence the positive outcome it can give against the biggest killer in the Western world – chronic disease. Coach Greg Glassman, founder of CrossFit, makes it simple to change for the positive:

“Eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar”.

This will give a good balance of macro and micronutrients if you stick to the some, little and no principle. It is qualitative and loosely quantitative. This will also help with the reduction of tooth decay, as you will be limiting your refined sugar intake that can lead to oral health issues.

Get the basics right and you will feel much  better and moving right towards awesome.

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