Tips to Help you Train at the Highest Level

1) Get physical activity every day. Start with simple activities, like walking or yoga—start with 10 minutes a day and increase your time each week.

2) Walk instead of ride. Your body is built to move, so find opportunities to move today. Take the stairs instead of the elevator. Take a lap around the office. Movement helps all the systems of your body work their best.

3) Stretch. Do some stretching in the morning for increased flexibility and joint range of motion. Lengthen your muscles to improve your circulation and posture, relieve stress, and enhance coordination.

4) Be active while watching your favorite show! See how many, push-ups, sit-ups or jumping jacks you can do during the commercials!

5) Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent.

6) Get more sleep, rest, and relaxation. When you are tired or stressed, your body will crave energy. These cravings are often a result of being sleep-deprived, going to bed late, waking up early, for months and years on end. We should strive for at least 7 to 8 hours of sleep each night to feel energized and alert throughout our day.

7) Drink water. Most Americans are chronically dehydrated. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens.

8) Visit indoor facilities when the weather is bad! Find local basketball courts, ice skating rinks, or swimming pools to stay active!

9) Eat a plant-based diet. Plant foods are typically lower in unfavorable fats and calories and higher in filling fiber than meat, dairy and processed foods, while providing loads of essential nutrients.

10) Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full and satisfied on less food.

11) Eat real food. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. They tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.

12) Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.

13) Evaluate the amount of animal food you eat. Eating too much meat, dairy, chicken and eggs can lead to low energy. So can eating too little! Experiment and respect your body’s individuality.

14) Skipping meals is not an effective form of weight loss. It can result in slower metabolism, higher body fat or less muscle mass, decreased performance on field, decreased strength, and increases in weight (long-term).

15) Breathe. Focus on your breathing today, taking deep breaths throughout the day. Increase blood flow and energy, strengthen your life force, and reduce mental and physical fatigue.

16) Eat dark leafy green vegetables.  Green is associated with spring, the time of renewal and refreshing, vital energy.  Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood and strengthening the immune system.

17) Meditate. Restore your mind, body, and spirit. Slow down; get away from the noise of life. Decrease anxiety and increase self-awareness. Take 10 minutes, be still, and allow your inner energy to flow.

18) Listen. Allow someone to share their experience or thoughts. By listening to others, you can learn something about yourself and discover new ways to maximize your training.

19) Use gentle sweets. Avoid sugar and chemicalized artificial sweeteners. Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar and stevia. Also eat sweet vegetables such as yams, carrots, and beets.

20) Take time for yourself. Find activities that restore your energy, such as a walk, a bath, a museum, a movie or whatever you enjoy, and schedule a weekly date with yourself to do these things!