Here are ten simple steps everyone can take to better fitness and better performance.

  1. Sleep. Turn off the television and get at least 7 hours per night. More for teenagers.
  2. Eat breakfast, every day.
  3. Drink a lot of water.
  4. Set a goal.
  5. Create a plan. If you don’t know where to start, ask.
  6. Train hard (most) of the time.
  7. Use multi-joint, compound movements. Isolation exercises should only be the tip of your exercise pyramid.
  8. Lift heavy weights. Remember that heavy is a relative term, heavy for a soccer mom is completely different than heavy for a collegiate athlete. It’s about the effort.
  9. Foam roll any sore muscles before your workout. Ice any sore muscles after your workout. If you’re not foam rolling / icing, you’re not sore.
  10. Have fun. Occasionally go to the gym and do whatever feels right. Throw the medicine balls, swing a kettlebell, and try a new exercise. Enjoy the effort.