There is nothing like a phenomenal workout. You feel regenerated, your focus is sharp and you're ready to advance. Working ourselves hard is how we feel alive. Motivation can be a challenge, finding time can be difficult and finding exactly what we love can be a test as well. We must strive to do our best. This must work in all facets including the 4 largest contributors to a healthy lifestyle: Exercise, Nutrition, Motivation and Recovery.
1. Training is burning everything off that you put into yourself. Calories in calories out, it can work this way, but this is a lifetime of calorie counting and being cognisant of every bit of exercise we do. Simple if burning an exorbitant amount of calories daily like an Olympic swimmer but challenging to maintain for an individual living an everyday life. Train to live, don't live to train.
2. Nutrition will play the largest role in your weight control and will also contribute to energy levels and help maintain psychological and emotional levels as well. Not to be overlooked your diet maintenance will play a role in how you conduct yourself day to day and is one of the most important things to pay attention to in your life.
3. Motivation is essentially the straw the stirs the drink, helping with our enthusiasm and discipline. Having the ability to smile when you don't feel like smiling can sometimes make the difference in someone's entire outlook towards you and the way you feel about yourself. There is very little in this life we can completely control. One thing we can control is ourselves.
Training, nutrition and motivation 3 of the most important things in one's life as part of a healthy lifestyle. There is one thing that surpasses all of that in importance, the cornerstone of recovery and that is the very simple task of a good night’s rest. Sleep has been scientifically linked with diet, energy and emotion. The importance of sleep is at the forefront of some of the most important things in a living beings’ life. That's without exercise, that's without daily forced movement and that's without doing anything extracurricular.
A good night's sleep will help defend off colds and flu and will give you the daily focus for much needed overlooked tasks like driving and everyday work. If you want massive gains- mind, body and soul your body needs to recover. It's just that simple, we must readjust, re-energise, refocus and recover. There is no better way to recover than sleep.
For every 2 hours of work during the day, you need 1 hour of sleep. Generally speaking, that means if your daily grind takes 16 hours, you need a minimum of 8 hours of sleep for next day optimal performance. Olympic athletes sleep 9-10 hours to maintain the highest level of athletic abilities. If you push your body hard, like weight training, MMA, long-distance running or CrossFit you may need 9 hours plus of sleep.
Perhaps you're already in great shape, you eat healthily and you're extremely motivated but you're lacking sleep.
New studies have found that not only will you function at a lower level than you could with more sleep your mind will also function at a much lower level as well. According to the National, Heart, Lung and Blood Institute, ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. The average adult needs 7-8 hours of sleep daily, the average athlete needs 9-10.
If you're looking to take your athleticism to the next level, limit your caffeine intake, shut down electronic devices minimum 15 minutes before you go to bed, turn off the TV in your bedroom and try to meditate daily. Self-reflection through meditation can also contribute to good night's rest immensely. Take the next step to becoming a better you, make sleep your new best friend. Relax, refocus, recover.