ACHIEVING YOUR FITNESS
AND HEALTH GOALS SUCCESSFULLY:

DO:

Workout at least 3 times per week.

Pace yourself. Make sure you have a proper work-out/rest ratio.

Diversity of exercise.

Stay motivated.

If you are trying to build a muscle, take at least one scoop (20g) of protein powder daily (preferably 100% Whey. Pea protein if you’re a vegetarian).

Eat at least one large dark green salad daily.

Drink at least 2-3 liter of water daily depending on body weight.

Accumulate 60 minutes of mobility/stretching per week or 10 minutes a day.

DON’T:

Consume flour (bread, pasta, or pastries), white potatoes or sugar in excess. Especially if you’re trying to lose weight.

Drink alcohol in excess.

Get stuck in the routine. The body learns, gets used to load and movement. Avoid stagnating.

Stay up all night watching Netflix. Sleep! There’s nothing cool about being exhausted. Don’t be a hero.

Be surprised when something happens that will throw you off course. Regroup, and let it roll off your back. Anything worthwhile in life takes effort and hard work. If it were easy no one would care.