Sleep 7-9 hours per night to improve recovery, endurance, and focus. Maintain a routine and distraction-free sleep space for better health.
Hydrate yourself before, during, and after exercise. Electrolytes prevent dehydration and improve performance, endurance, and health.
Eat balanced protein, fat, and carb meals. Whole foods like lean meats, veggies, and fruits boost energy, performance, and stress management.
Walking, stretching, and swimming are good off-day activities. Keeping blood flowing reduces soreness and speeds joint and muscle recovery.
Use your strength but rest when needed. Smart, intuitive thinking prevents burnout and leads to long-term success.
Weightlifting strengthens muscles and bones. Combine it with flexibility exercises to reduce injury risk and improve fitness.
Start with dynamic and end with static stretches. Exercise performance and recovery are improved by warm-ups and cool-downs.
Reduce stress with deep breathing or meditation. This improves focus and mental and physical resilience for intense training.