5 Simple ways to eat better

snacks1) Always start your day with breakfast. Preferably some protein like eggs or a protein shake. Do this with in the first hour after waking.

2) Eat a clean healthy meal like a tin of Tuna and some chickpeas before meeting up with friends. Stops you over eating and making poor food choices later.

3) Drink more water. A hydrated body preforms much better than a dehydrated one.

4) Carry snacks with you. Raw unsalted almonds or cashews are a good one. As are some protein powder you can mix with water.

5) Be the house chef. Not only will this make you more accountable for the food that you eat it will also save you a small fortune from eating out all the time.

What’s the best time of day to exercise?

The best time to exercise for performance is around 6 pm, according to research on lung function, body rhythms and temperatureBut morning is the best time to exercise if you want to stick with your exercise habit. Surveys show we are more likely to exercise at all if we do it first thing in the morning, before other distractions eat up our free time or give us an excuse to not exercise.Morning Exercise – Pros and Cons

• The majority of people who exercise consistently do so early in the day. It is easier to form the exercise habit through morning exercise.
• Fewer distractions and schedule interruptions.
• Can make time for exercise by getting up a bit earlier.
• Raises your heart rate and metabolism to burn more calories earlier in the day.
• Gives a feeling of physical energy for hours.
• Improves your mental acuity for hours.
• Cooler temperatures in summer.
• Air pollution is lowest in the morning.
• The body adjusts to your exercise time, so if you are training for a morning sports event, train in the morning.

• Body temperature is at its lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow.
• Cold, stiff muscles may be more prone to injury – be sure to warm up well before doing a higher intensity workout, and do gentle stretching.
• If you do not enjoy morning exercise, you won’t easily form a habit by choosing a morning workout time.



Why do I love burpees so much? Well, in a nut shell they are a take anywhere, muscle building, cardio taxing, time efficient way to train. I’ve spoken to customs officials and they are happy to let you take your burpees away on holidays with you.
Burpees like with all exercises you need to build up. Recently some friends and I did the 100 day burpee challenge where you add an extra burpee each day culminating 100 days later with doing 100 burpees pretty much in a row. Whilst doing this I remember us all saying after 40 days “how are we ever going to do 100 burpees”. Then after about 60 days the burpees didn’t seem that bad at all. We had all conditioned our bodies over the previous two months. Since doing the 100 day challenge none of us would ever do a burpee without punching out 100.
How to preform a burpee-
*Begin in a squat position with your hands on the floor in front of you
*Kick your feet back to a push up position
*Immediately return your feet to the squat position
*Jump up from the squat position
*Repeat movement. Keep your abs engaged throughout the whole movement so as to work your core and support lower back.

Sports Injuries

The main point I want to get across here is that “YOU ARE THE CEO OF YOUR OWN HEALTH”! If you think back pain or sports injuries are going to go away all by themselves you are kidding yourself. (If you are under 25 and lead a healthy lifestyle ignore the above comments as there is a fair chance your body will just heal itself depending on extent of injury). I’m more talking about people like myself (39) (look 35) who when they get injured either do nothing but rest or think that seeing a physio once a week is going to fix the problem. Sure it may over time…But who wants to spend extended time on the sidelines?? I certainly don’t!!
An example is the common back injury. First thing people do when they hurt their back is lay on the couch for days and sometimes weeks and wonder why they are not getting better. And when they do start moving again are one wrong move away from re injuring themselves again. Why? Because they weren’t the “CEO OF THERE OWN HEALTH”! The majority of back injures are either slipped discs or stiff joints L4 L5. Now common sense needs to prevail here but if you can tolerate the pain get out and get moving ASAP and start to rehab that injury! Motion is great for stiff joints! Laying on the couch isn’t! Combine that walking with a modified stretching program every hour or so, trying to get those joints as supple as you can.Once feeling better ease back into training. Never start up where you left off! Build yourself back up to that level. I see so many people wanting to start up again without building there training back up. Hamstrings are a great example. The key here is to park your ego at the door. A few light training sessions is not the end of the world. It’s the start of the journey back to full fitness.
So my advice when injured is to take control of the injury. Get on the front foot and rehab it every chance you get. Look at the injury as a way of proving to yourself how important exercise and a healthy lifestyle is to you. Get it fixed and keep moving forward.