1. train

Train hard to be the best you can be. Put in the effort: whatever your 100% looks like! Bring it, bring the heat, turn up the fire! Begin each day by fueling your body to perform with healthy food choices.  

Workouts don't need to be long but they should be intense and that requires you to crank it up, dig down and give it whatever you've got.  Workouts should constantly vary, developing both your anaerobic and aerobic capacities, allowing you to exhibit power and endurance.  

Focus should always be placed on your core strength, the ability to control and manipulate your own body through time and space with flexibility, balance, agility, coordination and strength.

Practice producing power by regularly throwing around heavy objects with accuracy. 

Pursue a sport, live, have a little fun with your athleticism. Otherwise, what are you training for!



2. eat

Eat healthy! If we feed our bodies junk, we will probably feel like junk, perform like junk, and look like junk. Nutrition is the foundation of our health, and proper nutrition is required for the best athletic performance. Shed the junk and let's eat to perform, let's eat to fuel the body! 

We must eat quality meals to gain energy, burn fat and maximize athletic performance. The more holistic and less processed the foods we eat, the better! Eat meats, vegetables, nuts and seed, some fruits, little starches and no sugar.  You can get more than enough carbs from the fruits, vegetables, nuts and starches you consume throughout the day.  Simple sugar can be eliminated, aiding your overall health by helping to stabilize your insulin levels.  

The bottom line to weight management will rely on keeping intake at levels that will support activity and not body fat.

Remember, athletes eat and train, they don't diet and exercise. Whatever you eat in private, you will wear in public so commit to creating a healthy eating lifestyle rather than pursuing a dietary fad or trend.


3. SLEEp

Sleep. Get some recovery.

Increases in fitness occur as a result of proper recovery. Yes, it is true that you must workout in some manner to overload the body but a workout only challenges the body by stressing it.  In order to increase your levels of fitness the body must recuperate from the workout. The body must be given time to adapt in response to the workout, given a chance to build a new and improved version.  

While regenerating the body through rest, the body will rely on its nutritional building blocks to construct the new you. So eat healthy because you can't out train a bad diet!