Me and A went laser shooting this morning for one of his friends birthdays. It was great fun, running around in the dark and blasting people; there may have been a crash in to a wall I didn’t see due to an abundance of dry ice.
I love the fact that I can enjoy this type of activity and actually any type of activity with my kids because I try to take care of how
well I move and my energy levels.
Yes, I feel it a bit more the next day than I used too but I feel like I’ve got decades left in me.
When my Dad was my age, I was a teenager and thought he was really old. He didn’t join in at the park or any of the activities I did because he had hurt his back and resigned himself to a life with back pain.
I don’t want my age to be a restricting factor in my kids lives and I
want to help as many people have the same outlook.
This week, I’ve written about the basics to work on to improve your health, fitness and lifestyle. As we head in to a new week, I thought I’d bulletin point the most important bits.
Sleep - try to stick to the same time for going to bed and waking up each day; 30 minutes either side max.
Water - aim to drink 0.033litres per kilogram of body weight, add a pinch
of Himalayan salt if you need to pee a lot. If you sweat lots and exercise regularly, increase accordingly.
Cardio - get out of breath through intentional activity, a brisk walk upwards, for at least 20 minutes three times per week. Ideally aim for a walk every day, just 10 minutes is a good start.
Lift - Use resistance to work your muscles a few times per week. Squats, Press Ups, some Pulling, get up and down off the floor
and pick something up of the floor.
Eat Protein - Ideally with every meal, ideally from real food. Protein shakes and bars should be supplementary. Anywhere from 1 - 2 grams per kilogram body weight is fine for us normal people.
Eat Vegetables and Fruit - prioritise filling up half your plate with vegetables and try new ones. Fruit isn’t a bad thing no matter what some random YouTuber says about sugar content.
Work on the above for a few weeks and you’ll notice a massive difference in your energy levels and how well you move. If you need more detail, review the individual messages on the blog or send me a message.
Darren “storm trooper” Checkley