As you progress in your fitness journey, it’s important to have balance in all areas of your life and not just focus purely on exercise.
Your overall health and wellness are what will allow you to get real results in the gym, as well as recover more quickly and maintain energy throughout the day.
On this page I will cover:
- Health foods
- Gym routines
- Recovery & Meditation
Keep reading to learn more…
Thousands of books have been written about healthy eating, and there are many different approaches that are impossible for me to cover here.
What I will say is that “healthy” eating is unique to each person.
Although there are broad guidelines most people can follow, you will have your own individual tolerances to specific foods, allergies, and preferences that will make up your optimal diet.
The main thing to be aware of is the 3 macronutrient food groups which are:
In addition to this, a rule of thumb I follow is that the meat portion of your meals should only be 1/3 of the entire plate.
This will shock most people who are used to eating huge steaks etc, but the reality is that most of your food should be green or leafy vegetables.
Also, when you do eat meat, make sure it is grass-fed and high quality so you avoid the negative influences of modern farming techniques that contaminate our animal food sources.
If you’re interested in my full list of foods, you can download them here completely free.
Most personal trainers won’t really discuss supplements, but they are vital to proper recovery and optimization of your health.
Our modern diets are, at best, lower in nutrients than they should be, and at best contaminated, which is why everyone should be on some kind of supplement routine.
You’ve probably never heard of some vital supplements like Magnesium, K2, L-tyrosine and glutathione, and it took me years to learn about them, but they are now an absolute staple for me.
If you’re interested in the full list, with explanations of each one and my favourite brands, you can download it here completely free.
The gym is only one component of achieving optimal health and fitness, but it is a vital one.
Many people (women in particular) don’t go to the gym because they “don’t want to get bulky”, but let me dispel that myth right now!
In order to get bulky, you would have to commit to being a professional bodybuilder, which is not necessary for improving your health.
However, short periods of intense exercise that involve putting pressure on your muscles and bones by lifting weights is the most efficient form of exercise you can do to improve all types of bodily functions.
If you don’t follow a routine, it can get boring quickly, and it can even be scary if it’s your first time.
So, to get you started, the two main types of routines I follow are:
- Front body
- Back body
This allows me to work upper and lower body at the same time, without overexertion.
I usually go to the gym 3 or 4 times per week, and rotate between the two routines.
You can download my full gym routines here, completely for free.
recovery and meditation
Recovering well is vital to transforming your fitness and optimising your health.
The main factors that go into your recovery are:
- Mental health
The main thing you can do with your diet to optimise recovery (other than eating healthily) is timing when you eat certain foods.
I typically eat my carb-heavy meals immediately after a workout, so my body can refuel itself quickly.
Also, hydration is key. A good guideline to follow is to drink 3 litres of water per day.
If you want to download my full list of healthy foods, you can do so for free here.
Sleep is underrated as a recovery tool, but it is vital.
To help you understand how important sleep is, compare it to water.
If you don’t drink water for 24 hours you would be in all sorts of trouble.
Even if you drink too little, you’ll feel tired and drained. Sleep is the same.
If you don’t sleep for a day then you can’t function, and if you sleep less than 8 hours you will be very tired.
To track the quality of your sleep, I recommend using the Sleep Cycle app to see if you’re waking up during the night without noticing, as this could be undermining your recovery without you even knowing it!
The final piece is staying on top of your mental health.
Meditating for just 10 minutes per day will reduce your cortisol levels (stress), and help speed up muscle recovery, as well as having many other benefits.
I like to use the Muse app, which comes with a smart headband that tracks your brainwaves while you meditate.
Also, yoga is great for your mental health because it allows you to stretch out your muscles after working out, as well as acting as a form of active meditation too.
Ultimately, optimising your health and fitness is about balance and consistency.
It’s an ongoing process that is unique to every individual based on your specific biology and overall fitness goals.
However, the information on this page should help you understand the main strategies I use to maintain my health and wellness.
Still need help?
If you’re interested in learning more, I encourage you to download the official YBMB e-books below that will help you begin your own fitness transformation…
Or, if you want to work with me more closely, I encourage you to join my programme Fitness Mastery which has already helped hundreds of people to lose weight and rediscover their fitness!
Download the official YBMB ebooks
Macros & Supplements