This is a basic overview of three aspects you need to get right or as close as you can to optimise your health, fitness and overall wellbeing. Typically when prospective clients come to see me they normally show the following:
I go into much more detail when assessing clients but this is a very basic outline, below are some helpful tips to help get you on track.
To optimise your fitness routine with regard to the sleep-food-exercise triad, it's important to establish a well-rounded approach that considers all three factors.
Here's a suggested framework to help you achieve the best results:
Aim for 7-9 hours of quality sleep each night. Set a consistent sleep schedule, going to bed and waking up at the same time every day.
Create a sleep-friendly environment: Ensure your bedroom is cool, dark, and quiet. Limit exposure to electronic devices before bed and consider using relaxation techniques, such as meditation or deep breathing, to promote better sleep.
Nourish Your Body with Proper Nutrition:
Focus on a balanced diet: Include a variety of whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
Eat regular meals and snacks throughout the day to maintain steady energy levels and support your exercise routine.
Stay hydrated: Drink plenty of water throughout the day and limit sugary drinks and alcohol.
Design an Effective Exercise Routine:
Incorporate a mix of cardiovascular exercises, strength training, and flexibility exercises.
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with two or more strength training sessions.
Find activities you enjoy to make exercise more sustainable and enjoyable.
Prioritise proper form and technique to prevent injuries. If you're new to exercise or have any health concerns, consider consulting a fitness professional.
Optimise the Timing of Your Routine:
Schedule your workouts earlier in the day if possible, as exercising too close to bedtime may interfere with sleep quality.
Avoid heavy meals close to exercise sessions, as it can cause discomfort. Allow at least 1-2 hours for digestion before engaging in vigorous exercise.
If you prefer working out later in the day, opt for a lighter snack before the session, and have a balanced meal afterward to aid in recovery.
Listen to Your Body:
Pay attention to how you feel after certain foods and adjust your diet accordingly. Focus on nutrient-dense foods that provide sustained energy.
Modify your exercise routine as needed. If you feel excessively fatigued or experience pain, take a rest day or engage in lighter activities like stretching or yoga.
Remember, individual needs and preferences may vary, so it's important to adapt these guidelines to suit your specific circumstances. It's always beneficial to consult with professionals, such as a certified personal trainer, for personalised advice. These principals are what I coach with my clients, constantly crafting and shaping to help my clients reach their goals.