​Top tips to improve your health, fitness and well being for 2023

We are half way through January already! How are you doing now versus your New Year Resolutions? If you are going off-track, or need a reminder, here are some top tips in order to improve your health, fitness and well being for 2023:
 
Nutrition:

• Avoid processed foods as much as possible (they are addictive, devoid of nutrients and we tend to eat more of them).
• Eat your meals slowly and more mindfully. Aim to chew your food 20-40 times. This helps you feel fuller from each meal.
• Prioritise getting high amounts of protein and eat protein at every meal (protein helps you build & retain muscle).
• Eat your meals on a  regular schedule. This will help you train your hunger and circadian rhythms.

Walking:

• Aim to get 8000 to 10000 steps per day. This improves your health and burns calories.

Weight training:

• Lift weights 2-4 times per week. Use progressive overload to build muscle (i.e. do more reps/ weight/ frequency).

Water:

• Replace snacking with water and drink it before meals. Water helps you feel full and increases energy.
• Aim to drink 2-3 litres of water per day.

 
Alcohol:

• Minimise/ avoid/ moderate alcohol intake. Alcohol contains calories, impacts sleep, and you have less energy next day.

Sleep:

• Aim to get 7-8 hours sleep per night. Sleep helps you recover and increases energy.
• To improve sleep think of the 3, 2, 1 method: No food 3 hours, no liquids 2 hours, no screens one hour before sleep.

Support/ habits/ patience:

• Find a support network, be that your partner, family, personal training group. You will get encouragement and encourage each other.
• Focus on creating good consistent habits. This will enable sustainable results.
• Be patient. This is a marathon, not a sprint. Think sustainable, long term consistent habit.
• Stop comparing yourself to anybody else. We are all different. We are build different, have had different challenges and different journeys throughout our life.
• Aim to be just a bit better than yesterday. Do that everyday and you will make great progress that is sustainable.