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The Ten Commandments

2010-02-09

The Ten Commandments

1) Stretch more

Stretching is important, and is one of the most beneficial activities you can do.  It does't have to take up a lot of time but will help you look younger, get fewer injuries and improve your athletic performance.

2) Drink more water

The body is 60-70% water.  You lose water every day through breathing, excretion and perspiration.  You will look younger, perform better at work and play, and get fewer health problems if you up your water intake.  In addition people often mistake thirst for hunger.  They eat because they think they are hungry but it is actually your body craving fluid.  Aim to drink two litres a day.

3) Increase intensity

If you really want to improve your body, increase your intensity.  You are not going to achieve great weight loss by a gentle stroll after dinner.  You are not going to sculpt your biceps by messing around with light weights.  Get serious and don't waste your own time.  If you have allocated time to exercise then do it properly. Go for it...

4) Eat more fruit and fibre

Good nutritian is essential for optimum performance in work and on the pitch.  It is also essential for staying healthy.  Whilst we can often get away with poor to average diets when we are young, we are often storing up problems for later in life.  Do not let this happen.  Increase the fresh food level in your diet!

5) Sleep more

Sleep and rest is important.  It is when our body repairs itself.  Sleep deprivation affects horemone levels in men and women and decreases the immune system.

6) Be Happy

Remember to fit in time to do the things you enjoy. Being happy creates more endorphins, keeps you looking young and makes you more productive.  Many studies have demonstrated people beating chronic diseases like cancer through the power of positive thinking and laughter.

7) Set Goals

Set yourself concrete goals for your body like a 10km funrun in April etc.  A date in the diary is a great motivator forgetting yourself out of bed, off the sofa and eating well.  Also its a fantastic feeling of achievement when you have completed it.

8) Add Variety

Change and vary your routine.  Doing the same old workout is not only dull and unimaginative but the body adapts and it is not so effective.  Make sure you include some long endurance sessions, some short speed work, some power sessions of weights and stretching.  Do some outdoors and keep it interesting.

9) Be consistant

This is where most people fail with both exercise and diet.  They get all hyped up for a couple of weeks, miss one session and then can't get back into it.  Try to find a training buddy or friend to meet at regular times through the week and motivate each other.  Or get yourself a trainer who will not let you wimp out.

10) Do not cheat

Be honest about where you are and what you want to achieve.  Even if you are skinny you may not be healthy.  If you are overweight, acknowledge it and do something about it.  It dosen't matter if you are not as fat as "her next door"  Who cares?  If you are not happy with yourself then get moving...

"I like for things to happen and if they don't happen, I like to make them happen"

Winston Churchill