(1). Exercise at least 5-7 a week. Include variety in your daily and weekly workouts, such as weight lifting, low-intensity cardio, high-intensity cardio, hiking, swimming, walking the dog, rock climbing etc. Choose a premium, yet affordable fitness center with flexible 24-hour operational times and varieties of equipment and activities such as, a turf with a sled, battle ropes, climbing ropes etc. No more excuses!

(2). Get enough sleep per night. Using an infrared sauna 2-3 times a week will help with detoxing your body, losing weight and improving sleep quality. Try and aim for 7-9 hours of sleep every night and you will notice the difference in your energy levels and mood throughout the following day.

(3). Eat a balanced diet. What does this mean? It means to have things such as fresh fruits and vegetables (fibrous carbohydrates), rice and potatoes (starchy carbohydrates), fresh meats (chicken, beef, salmon etc.) and healthy fat sources (olive oil, macadamia nut oil, almonds etc.) as part of your daily nutrition plan that should be tailored to your body and your fitness/lifestyle goals. Also, consider taking a daily multivitamin that is suited to your personal needs and consider supplementing with fish/krill oils if you do not eat much fish. Feel free to stop by your local fitness club and speak with a professional fitness advisor about a supplement plan tailored to your needs.

(4). Drink enough water. the traditional rule of eight glasses a day does not apply here as foods contain water content as well. Try and get at least 0.75-1 liter for every 50 pounds of your body weight. maybe more if you are working or exercising outdoors in the heat or if you take products such as creatine). Example, 200 pound physically active and healthy male should drink at least 3-4 liters of water per day spread out over the course of the day. A 120-pound active and healthy female should drink approximately 1.5-3 liters of water per day. A good rule of thumb is that if you feel you are thirsty, have some water to drink.

(5). Be on track with your medical health. Do not be afraid to go ask your family doctor for a blood test request. Having your blood and/or urine tested at least once per year can really show you what is going on inside your body regarding if you have any vitamin/mineral deficiencies and the health and function of your organs (kidneys, liver, thyroid glands etc.)  Understanding on what is going to inside your body is crucial to not only your physical performance in the gym , but also your to your health for life.

Bonus: If you have never been to Flex Fitness Club, this is your amazing opportunity to stop by for a 3-day trial and to speak with one of our fitness advisors about a lifestyle, nutrition and supplementation program for you!istock_000078203849_full