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©2020 by Jonathon Reid

  • Jon Reid

5 Easy to Do Health and Fitness Tips

Athletic performance is about more than your one hour training session. There are another 23 hours in the day.

And these hours are not for working, socialising or generally having a good time. They’re for focussing on the most important aspects of anyone’s life: training, competing, excelling, winning at all costs.

Ok I’m kidding. There are a few things more important than training.

But, if athletic performance is important to you, there are several habits that can easily be incorporated into your every day life that will help improve your general health and fitness, and thus your athletic performance…

Water When You Wake Up

A cup of water first thing in the morning is a smart decision. It’ll wake you up and give your kidneys what they need to start filtering out toxins. Great start to the day, and you're not even up yet.

Move in the Morning

Now that you're up, let's get moving. Two to five minutes of light general movement first thing in the morning will get the blood flowing, unglue the cricks and cracks that have accumulated overnight and get your body in gear for the rest of the day.

Some Quick and Easy Examples:

  • Sun salutation sequence or any kind of flowing yoga type movement.

  • Jumping jacks, high knees or any kind of low impact bodyweight exercise.

  • Improvised dance... to Spice Girls hits from 1996, or some heavy metal, whatever floats your ship.

Eat More Fruits and Vegetables

Pretty straight forward — vitamins, minerals, fibre, energy… try and eat (eat, not drink) some form of vegetable or fruit with every meal and snack. Lots of variety is good too.

Eat Until You’re Just About Full, Not Completely Stuffed What a concept! Every day isn’t Christmas Day or Thanksgiving. The aim is not to pass out after a 3,000 calorie lunch.

Eat slowly and be mindful of when you start feeling full. If you’re not sure if you’re still hungry, wait 10-20 minutes and re-assess, chances are you’re full.

Walk More

Keep your body ticking over and the blood flowing by regularly putting one foot in front of the other in a cyclical fashion.

Try to incorporate as much walking in to your day as possible. Walk to work, park further away, take a podcast walk, go walkies at lunch, have the dog take you for a walk… all great ways to get a little more foot stomping in to your day, increase your energy output and get fresh air in to your body.


These five daily practices can go a long way to establishing habits that will lead to a healthier mind and body, which will flow seamlessly into enhanced athletic performance. Give them a go!