Set short term goals

as well as a long term target 

Plan to prepare to perform

Plan out your year, month, week, day 

Activate the right muscles

and in the right order… get advice! 

Never train on an empty stomach!

Recover with nutrition 30-45 minutes after training

protein and carbohydrate balance 

Establish trunk stability

Get that core activiated!

Invest (time, energy, communication)

in your support team to build up value and gain future advantage

Chart your progress

Make yourself accountable

Show courage and give it a go

Hydrate, this will allow for adequate blood volume

Therefore more oxygen to your working muscles

Rest is a weapon

Balance your week to ensure you have a recovery day or two as this allows for training adaptation

Fuel your body!

Eat a balanced diet of complex carbohydrates, complete proteins, fruits, vegetables, and good fats 

Use a heart rate monitor

and talk to an expert about relative training zones 

If you have a serious target

you are aiming to achieve… Visualise this 

Ensure your form is correct when lifting weights

This will avoid injury and maximise strength and power 

Add load and volume incrementally

Do not jump the progression gun no matter what training you are undergoing 

Dynamic stretch pre-training

static stretch post-training 

If you are training for performance and you get nervous

Practice ‘mindfulness’ (google this!) 

Remember why you started!

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Monitor your health

If you are training extensively or are an athlete, check in with your doctor to keep in optimum health 

Set a session goal

Don’t just go through the motions, set a small goal for each training to push yourself 

Get some sleep!

Ensure your body can recover well by getting the appropriate amount of sleep for you 

Shake up your intensities

Don’t just do the same thing day in – day out. Add some intensity to your training and face the challenge

Take ownership.. it's your training.. it's your life!

Find a training partner

Include colour in every meal!

Fruit and vegetables at every meal, not just dinner

Evaluate your training

What went well? What can you improve on?

Have a training purpose - find an event to enter

Get out of your comfort zone!