1. Don't skip breakfast - Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.
2. Calcium Boost - Make sure you get your daily dose of calcium from products like milk and yogurt. At least 200 milligrams per day is suitable.
3. Choose Red - Red cabbage has 15 times as much wrinkle-fighting beta-carotene as green cabbage. Red bell peppers have up to nine times as much vitamin C as green ones.
4. Spears for hangovers - Whilst we shouldn't be drinking too much alcohol as it leaves us feeling worse the next day! If you think you will have a few drinks, try ordering a side of asparagus at dinner. When South Korean researchers exposed a group of human liver cells to asparagus extract, the extract suppressed free radicals and more than doubled the effects of two enzymes responsible for metabolizing alcohol.
5. Listen to your feet - If you can hear yourself running, you're setting yourself up for injury. Pounding the pavement comes from bad form. Keep your feet close to the ground and use a quick, shuffling stride.
6. Listen to your feet some more - Having worn out old runners causes your feet to fight to stay balanced, over working the muscles and bones of your feet. This causes fatigue and muscle soreness as well as affecting your mental attitude to walking further. Invest in some comfortable, professionally fitted runners. This will make walking or running feel softer and smoother and keep your feet from early fatigue and wear.
7. Natural Energy Boost - If your feeling a bit flat late in the day, a banana will perp you up better than any coffee and the energy kick will last longer too. The potassium contained in your banana will give you a natural energy boost. Oranges and cantaloupe are also good sources of potassium.
8. Stretch! - Stretching warms up the muscles and gets the blood flowing. It will help to prevent muscle fatigue and damaged caused by excessive wear early in your exercise.
9. Massage - getting a regular massage or similar treatment from a trained professional can help to sooth sore muscles and also act as a treat for your hard work.
10. Listen to your feet again! - Just to speak about feet one more time, if you have arch soreness, try a rolling pin or water bottle on the floor and roll your foot back and forth over it. Alternatively you could ask your partner for a foot massage, but how often does that happen! So keep a bottle handy!
11. Recovery begins before your workout
Not warming up properly is a sure-fire way to end up with sore muscles. Most people only spend a minute or two preparing their body for an intense session, but it really should be closer to 10-15 minutes! Take the time to move your body in different directions, up-down, side-to-side, bending and twisting, walking or jogging, to properly activate the central nervous system, hydrate connective tissue and gives muscles time to respond, before you kick into gear.
12. Take recovery days – but keep moving!
If you’re performing HIIT workouts, or lifting heavy weights, recovery days are super important – they’re where the magic happens! Sadly though, “recovery” doesn’t mean lying around on the couch. You want to keep moving, but be gentle, for best results. Take a long walk, drop into a yoga class, or just do a good isometric stretch session at home.
13. Drink (lots of) water
Water is the original workout recovery supplement. Without it, your muscles will stiffen up, your skin and tissue quality will suffer and it’s harder for your body to deliver adequate nutrients where they’re needed. Drink up!
12. This one is a simple thought, but has massive results...
Commit, stay committed and whatever you do, don't give up
13. Boot Camps
Whilst the name sounds like your going to be yelled at by an army instructor, the reality is that its a fun and enjoyable experience. The best thing about a boot camp session is that someone is there to push you and to keep you going. Plus if you take your friends, then you have support as well.
More tips to come each week, so stay tuned to your email for links.