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Every fitness tip I could come up with after 21 years in the gym and training 1000s of elite at the highest level of their sport:
1. Reduce alcohol consumption 2. Reduce body fat % 3. Sleep 7-9 hours a night 4. Drink water + salt for complete hydration
5. Stay away from fluoride in your water & toothpaste 6. Train like an athlete for as long as possible 7. Do short sprints 2x/week (0-30m of distance per sprint) 8. Do long sprints 1x'week (>30m of distance per sprint)
9. Throw med balls for a total body workout (far, high & fast) 10. Learn how to do RPR for proper activation (reflexive performance reset) 11. Warmup by moving in all different directions (forward, lateral, backwards) 12. Sprint up hills for speed & power development
13. Sprint with a heavy resistance over short distances 14. Sprint with a moderate resistance over moderate distances 15. Sprint with light resistances over long distances 16. Develop your aerobic system through long runs or tempos
17. Develop your VO2 max with interval runs 18. Get your resting heart rate below 60 BPM through conditioning (run, swim, circuit training) 19. Use unresisted sprints as your primary tool to move better 20. Jumping in all different planes of motion to build athleticism (vertical, horizontal, lateral)
21. Vertical jumps to use -- box jumps, hurdle jumps, lunge jumps 22. Horizontal jumps to use -- broad jump, double broad jump, triple broad jump 23. Lateral jumps to use -- skater jumps, single leg lateral jumps, lateral hurdle jumps 24. Use straight leg bounds to develop speed & strength in the hamstrings
25. Always sprint before your lift session 26. Always lift after your sprint session 27. Do 3 total body workouts in the gym per week (explosive, lower, upper, accessory, core) 28. Pick 3-5 exercises in the gym each day and focus on QUALITY
29. Learn the Olympic lifts for a way to build strength & power 30. The squat is your best tool for developing lower body strength & power 31. The deadlift is another great tool for building lower body strength & power 32. The shoulder press is one of the best tools at building upper body strength & power
33. The bench is a great tool to develop strength in the upper body 34. Do HEAVY RDLs to develop the posterior chain 35. Lift through full RANGE OF MOTION 36. Lift HEAVY loads to build total body strength
37. Get really good at calisthenics (pushups, handstand pushups, pullups) 38. Eat a whole food diet 39. Take creatine 40. Take magnesium
41. Take vitamin D + vitamin K 42. Consume grass finished red meat & wild caught seafood 43. Consume pasture raised eggs 44. Consume organic fruits & veggies
45. Use grass fed butter for all your cooking 46. Embrace FAILURE 47. Drink coffee (for health & performance) 48. Consistency is the most important tool for progress
49. Track progress with each one of your workouts 50. Get a minimum of 10k steps a day 51. Develop a positive relationship with the gym 52. Give 100% effort every-time you workout (even if you’re not feeling it)
I'm putting some time aside today to talk to you guys If you have fitness or weightloss questions, send me a DM What are you struggling with right now that I can help with? Nothing's off limits, looking forward to meeting you