The health and fitness industry is a minefield at times!

There’s so much noise – thousands of supplements all claiming to be the best thing since sliced bread, and loads of different ‘so called’ fitness gurus telling you to do things like… cut out carbs! 

It’s so easy to get lost in the details and dieting fads when we really don’t need to focus on any of these strategies! They make us confused! 

Instead there are 3 things that if you get them right you’ll lead a healthier life, have a better body shape, function better mentally and physically, and fight off illnesses and disease faster than Anthony Joshua could punch himself out of a wet paper bag! 

#1 Sleep 

I’ve started with sleep because it’s the most underestimated area of health for lots of people. 

We live in a world full of stimulants like caffeine! and these sugary energy drinks like Red Bull that ‘give us wings’ BUT then at some point in the day…. make us come crashing down! They also affect how we sleep! Not good.  

We also use electronic devices (phones, laptops, TV, I Pads) late at night which stop our bodies from producing melatonin – the hormone that signals us to go to sleep. Add on top of this the daily stresses of life, and bad quality food…and we have a recipe for bad sleep and ultimately bad health!  

In short when we sleep we heal, and our bodies and minds recharge their batteries. Regular and good quality sleep allows us to perform better, improves memory and delays the ageing process! 

Focus on getting 8hrs of sleep per night, the aim is to go to bed at the same time and wake up at the same time each day. Lets say for example you go to bed at 11pm then get up at 7am. 

Sleep tips:

• Switch off all mobile devices and TV 1hr before bed (instead read a book) 
• Take a bath at the end of each day and aim to relax
• Use a sleeping mask or buy blackout blinds to cut out light in the bedroom
• Avoid eating 2-3hrs before bed
• Take some ZMA tablets an hour before bed 
• Open a window in your bedroom and make it cooler – it’s easier for us to fall to sleep 
• Reduce caffeine intake – cut down from 3 coffees to 2, and eventually try and avoid it completely
• Avoid caffeine after 12pm (ideally before 10am)  

#2 Exercise 

Ok I know exercise is a broad topic and i’m not going to get into any specific styles of training, feel free to check out my other blogs for that information. 

What i’m going to focus on here is simple…exercising for 30 minutes each day. That means you’ve got to commit to 30 minutes of specific exercise 7 days per week. Whether that’s going to the gym, attending a fitness class, or just going on a walk… get moving and commit to 30 minutes. If you can do more than great, but 30 minutes is the minimum.  

#3 Nutrition 

Again nutrition is a broad topic but if you focus on what i’m about to tell you it will change your life for the better…

I’m not asking you to cut out bread, pizza, or chocolate (or whatever you like!) but one thing everyone could benefit from is eating more natural foods… 

By all means have your pizza at the weekend, or treat yourself to a chocolate bar mid week BUT at the same time start to eat more single ingredient foods….

Single ingredient foods are stuff without any added ingredients (natural foods basically!)

Chicken, turkey, steak, mince, cod, tuna, salmon, eggs, nuts, vegetables, fruit, potatoes, rice, etc! 

Aim to get 70-80% of diet through these foods and you’ll likely….

• feel fuller for longer
• have more energy 
• change your body shape 
• eat less overall calories (lose weight) 
• you’ll fight off disease and infections much more quickly
• you’ll provide you body with nutrients to help it grow, and repair!

Keep It Simple Folks…

If you focus on getting the above 3 things right i.e. 

1. better sleep (8hrs per night)
2. move more (30 minutes per day)
3. eat better quality food (70-80% of the time) 

Your everyday life and health and fitness will improve enormously! 

Please stop looking for the magic pills, short cuts, and crazy dieting fads! We’re overcomplicating things and we don’t need to! The above tips aren’t fancy and it’s not what lots of people want to hear BUT it works.

Focus on mastering the above 3 things and don’t focus on anything else until you get these basics right.

KEEP IT SIMPLE. 

Give it ago and let me know how you get on.

Nick 🙂