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We train for life – that doesn’t simply mean only lifting weights in the gym. That also means putting work in at home, at the dinner table, and in every other corner of your life.

Sleep, it’s not as simple as it seems and we need it. I see so many people burnt out, and on the verge of exhaustion (and I’m guilty of this too.) If you want to perform well you must get to bed early enough so that your sleep cycle is long enough. During training we break ourselves down then we repair and recover when we sleep. If we are not sleeping there is no time for recovery.

Eat REAL food. What does that mean? Food that doesn’t have 20 ingredients listed in it and comes from a box. Food that isn’t filled with artificial flavours and 6 different types of sugars. And no, that doesn’t mean you can’t have ice cream or pizza here and there. It just means love and respect your body enough to fuel it properly. Make choices that take you towards your goals, not away from them.

I spend as much time mobilizing everyday as I do training. It is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. Training tightens and if you aren’t doing something to balance all of this tightening you are setting yourself up for injury and poor performance.

Everyone, no matter how young or old, should be doing some type of strength training. It’s IMPORTANT to remember, working hard doesn’t mean working smart. You must understand you can’t go into the gym 200% everyday and see progress. All good training programs involve periodization and a plan. You have to know when to hold to them and know when to fold them. Meaning, if you walk into the gym and your feeling exhausted, sick or painful understand it’s time rest, and save yourself for when you’ll be able to give 100%.

The importance of endurance training goes beyond running a marathon or completing a triathlon. Developing muscular endurance will allow you to perform activities for longer before fatigue sets in. If you ever wanted to run a little further or hike an incline a little longer boosting your muscular endurance will benefit those types of situations.

Educating yourself about your body is one of the most important things that you can do. Nutrition, fitness, awareness and discipline are not just words: they are tools.