1.
Eat 7-12 servings
of Vegetables and Fruits per day
(predominantly veggies). Eating a diet high in produce has a variety of health
benefits ranging from having more energy (which for example can be a result
from improved digestion) to drastically reducing the symptoms of auto immune
disease in sick people (see The Wahls Protocol by Dr Terry Wahls MD)
2
. Get up 1-2 hours earlier than usual and get nagging work out of the way. I personally have found out that my most productive time window is in the morning. When every one else is still asleep, make yourself a cup of coffee/tea and answer your e-mails, do some research or get a study session in. Not only will this habit help you get more work done, it will also give you more time to do activities with your family or friends later in the day.
. Get up 1-2 hours earlier than usual and get nagging work out of the way. I personally have found out that my most productive time window is in the morning. When every one else is still asleep, make yourself a cup of coffee/tea and answer your e-mails, do some research or get a study session in. Not only will this habit help you get more work done, it will also give you more time to do activities with your family or friends later in the day.
3
. Sleep and rest adequately. This is something that we hear all the time and with good reason: one study shows that a good night of sleep can speed up your motor speed by 20% and scientists say that sleep dramatically helps with memory and learning new skills. These are just two of many proven benefits of sleep. Getting in 6-9 hours of quality sleep is essential, especially for hard working people and athletes who need the time to let their bodies rest and recover.
. Sleep and rest adequately. This is something that we hear all the time and with good reason: one study shows that a good night of sleep can speed up your motor speed by 20% and scientists say that sleep dramatically helps with memory and learning new skills. These are just two of many proven benefits of sleep. Getting in 6-9 hours of quality sleep is essential, especially for hard working people and athletes who need the time to let their bodies rest and recover.
4
Stay hydrated. The science of nutrition is one of the most controversial sciences on the planet. Every year new diet and health books are released into the market and they all tell you to do and eat different things. The only recommendation they all have in common is that we must drink more water. Increasing your water intake is the most effective change you can make to your diet in order to live longer and perform better. Benefits of a high water intake include improved digestion, better skin, improved focus and detoxification.
Stay hydrated. The science of nutrition is one of the most controversial sciences on the planet. Every year new diet and health books are released into the market and they all tell you to do and eat different things. The only recommendation they all have in common is that we must drink more water. Increasing your water intake is the most effective change you can make to your diet in order to live longer and perform better. Benefits of a high water intake include improved digestion, better skin, improved focus and detoxification.
5
. Exercise intelligently. A lot of magazines and books tell us that as long as we are exercising, we are burning calories and therefor fat. I could easily dedicate a whole blog post on this statement, so for now I will leave that untouched. I will however talk about the importance of quality exercise versus quantity. Quality exercise switches on the right hormones to build muscle and burn fat, leads to faster results and cuts off time you have to spend in the gym. A good place to start with exercise is focusing on functional bodyweight training and HIIT (high intensity interval training). From here on you can start using barbells, kettle bells etc. The benefits of quality exercise include better mood, sleep, fat loss and muscle gain plus enhanced cognitive function.
. Exercise intelligently. A lot of magazines and books tell us that as long as we are exercising, we are burning calories and therefor fat. I could easily dedicate a whole blog post on this statement, so for now I will leave that untouched. I will however talk about the importance of quality exercise versus quantity. Quality exercise switches on the right hormones to build muscle and burn fat, leads to faster results and cuts off time you have to spend in the gym. A good place to start with exercise is focusing on functional bodyweight training and HIIT (high intensity interval training). From here on you can start using barbells, kettle bells etc. The benefits of quality exercise include better mood, sleep, fat loss and muscle gain plus enhanced cognitive function.
6.
Have an unbreakable “warrior” spirit. As clichéd as this might be, having a determined mind is necessary to achieve your goals. Whether it’s being able to do 5 chin ups or lead a successful business, there will always be hard work and determination involved in the process. This also means following your dreams and never giving up on them no matter how hard it is or how many people are telling you that you can’t do it. As Winston Churchill once said “Just keep buggering on.”
Have an unbreakable “warrior” spirit. As clichéd as this might be, having a determined mind is necessary to achieve your goals. Whether it’s being able to do 5 chin ups or lead a successful business, there will always be hard work and determination involved in the process. This also means following your dreams and never giving up on them no matter how hard it is or how many people are telling you that you can’t do it. As Winston Churchill once said “Just keep buggering on.”
7
. Surround yourself with people better than you. This is something that I’ve personally found very important in the development of my martial arts skills. Being a very tall teenager and starting off quite young in MMA I was always training with older and better martial artists. While this wasn’t always that fun, I was improving a lot faster on a physical and on a mental level then if I would have trained with beginners like myself. This also applies to everything else in life, whether it’s being forced to answer difficult math equations in an advance math class or doing the lotus stretch in a yoga class, being surrounded by good people will accelerate your learning process.
. Surround yourself with people better than you. This is something that I’ve personally found very important in the development of my martial arts skills. Being a very tall teenager and starting off quite young in MMA I was always training with older and better martial artists. While this wasn’t always that fun, I was improving a lot faster on a physical and on a mental level then if I would have trained with beginners like myself. This also applies to everything else in life, whether it’s being forced to answer difficult math equations in an advance math class or doing the lotus stretch in a yoga class, being surrounded by good people will accelerate your learning process.
8
. Set goals for the day. This is a simple and highly effective tool to use in order to get more done and be more effective. When talking and planning your goals I like to put them into three categories: 1. Short term goals (e.g. going vegan for a week.) 2. Mid term goals (e.g. Getting a “A” in biology in your upcoming report card.) 3. Long term goals (e.g. receiving a black belt in Brazilian jiu jitsu.) Write down daily/weekly short term goals, monthly/annually mid term goals and life time long term goals. Do the necessary work and achieve them!
. Set goals for the day. This is a simple and highly effective tool to use in order to get more done and be more effective. When talking and planning your goals I like to put them into three categories: 1. Short term goals (e.g. going vegan for a week.) 2. Mid term goals (e.g. Getting a “A” in biology in your upcoming report card.) 3. Long term goals (e.g. receiving a black belt in Brazilian jiu jitsu.) Write down daily/weekly short term goals, monthly/annually mid term goals and life time long term goals. Do the necessary work and achieve them!
9
. Be a positive person and help others. We live or lives so focused on achieving happiness, that we sometimes forget about the other people around us. All of us are connected in a way and by connected I don’t mean spiritually. We constantly cross each other lives, whether it’s a doctor looking after his patient or a baker selling bread to his customer. By playing a part in someone else’s day, we can somewhat influence how that day will go for them. By simply holding the door open for a stranger or giving a generous tip to a good waiter, you can strongly uplift that person’s mood.
. Be a positive person and help others. We live or lives so focused on achieving happiness, that we sometimes forget about the other people around us. All of us are connected in a way and by connected I don’t mean spiritually. We constantly cross each other lives, whether it’s a doctor looking after his patient or a baker selling bread to his customer. By playing a part in someone else’s day, we can somewhat influence how that day will go for them. By simply holding the door open for a stranger or giving a generous tip to a good waiter, you can strongly uplift that person’s mood.
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