14 ways to thrive by The Body Camp
The Body Camp – Ibiza’s first all-season luxury holistic fitness retreat – advocates 14 ways to thrive and lead a healthy lifestyle…
Europe’s number one master coach, partner and program creator at The Body Camp Ibiza, Rick Parcell helps you get started.
1. Sleep more. From burning the candle at both ends, spending too much time at the office and trying to get to your daughter’s music practice, or son’s karate practice; you’re exhausted! Power down and get some solid sleep (between seven and eight hours per night).
2. Eat breakfast. While skipping breakfast or prolonging the morning fast may work for some, in most of the scientific literature I’ve read and the evidence I’ve seen, a high quality breakfast is best. Try a veggie omelette, a couple of hard-boiled eggs with a piece of fruit or a homemade protein smoothie.
3. Power down. You may be physically present with those who matter, but being mentally present is most important. Set deliberate ‘no electronics’ time each night with your family, friends and actually talk. To real people – it’s amazing!
4. Start your day smarter. Rather than immediately checking your phone as soon as your eyes open, read a good motivational book or take a few minutes to play with your children or pets. Down time is necessary and will boost your brain function.
5. Move more. Though slow cardio is not the most efficient way to lose fat, it does build your base. In addition to your sprints or higher intensity short duration training, add general movement too – walking, cycling, playing tennis or whatever you love!
6. Eat protein more frequently. Most of us eat the majority of protein at night, but it’s better to spread intake more evenly throughout the day. Try an equal amount with all meals and snacks – eggs, nuts, cottage cheese, fish, chicken, turkey, Greek yogurt and protein shakes.
7. Eat Your 3s. Take omega3/6/9 – find it in fish or udo oil. Eat fish regularly, if possible from a good source. With heart disease being the number one killer of men and women in America, eating more fish is always a wise idea.
8. Pick up heavy things and put them down. As we age, we can lose muscle mass – around one-percent per year after age 35! Combining rule number six, along with lifting weights, helps prevent or reduce that normal muscle loss. Use it.
9. Eat water. Watermelon, cucumbers, greens, melons and many fruits and veggies are more than 90-percent water. That’s a lot of nutrient dense volume for very few calories. In other words, these foods fill you up without filling you out.
10. Drink your water. Along with number nine above, drinking water is smart too. Every morning, the first thing I do after getting out of bed is fill up a large glass of water and drink it before coffee, tea or eating anything. It’s invigorating and gets my day started right.
11. Get in the kitchen and cook. The more you cook, the better you look. Take control of what you eat and the portions. Take outs and fast foods are fine on occasions, but not all the time so get in the kitchen and become a student.
12. Eat nuts. Nuts are one of the healthiest foods available. Some data suggests two one ounce servings per day can even help with weight loss. Outside of that, they’re portable, convenient, and not perishable so they travel well.
13. Eat a high protein breakfast. Protein research has shown that eating 30 grams of protein at breakfast has such a powerful effect that you’ll voluntarily have a 200-calorie decrease in the evening meal. That means fat loss or at least maintenance, happier muscles and you can maintain muscle mass. It’s a win win!
14. Rainbow your diet. Think about the rainbow and try to include as much variety of different coloured fruit and veggies as possible. For every two vegetables, eat one piece of fruit and aim to include some with each meal and snack.