3 Hacks for Better Performance

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There’s no magic pill for health and fitness. Making small/consistent lifestyle changes will have a big impact. It seems self explanatory but improving protein intake, adequate hydration, and consistent sleep are game changers. Not just for fitness, but for life. It’s easy to get caught up in the social media rat race of fad diets and training plans but it doesn’t have to be so complicated. Spend a few weeks following these basic lifestyle guidelines and reap the amazing rewards.


• The most important macronutrient and a great starting point to improve overall health.

• WE BURN CALORIES digesting protein.

• It contains the building blocks for lean muscle tissue and repairing the body from stress.

• Eating a variety of protein sources will balance energy and reduce feelings of hunger.

• It strongly influences hormones which can lead to less fat storage.

• Increasing protein while reducing carbohydrates is an easy switch, without changing intake, in order to lean out.

• About 1 gram of protein per pound of lean body mass is a good goal. Eating 1 serving of lean protein with every meal will ensure you get enough.


• Being dehydrated keeps you from operating at high efficiency.

• Think of water as the glue that holds your cells together.

• Adequate hydration decreases fluid retention (“water weight”), improves gland and hormone function, regulates body temperature, helps the liver breakdown fat, and carries every nutrient, mineral, vitamin, protein, hormone and chemical messenger in your body to its destination.

• A good starting point is half your bodyweight in ounces of water per day; only water can improve hydration so avoid overconsumption of milk, juices, alcohol, and coffee.


• One of the most impactful and under-utilized activities influencing your health.

• Establish a daily routine, going to sleep and waking up at the same time everyday helps.

• Reduce the use of electronic devices (television, cell phones, tablets etc.) at least 30-60 minutes before bed.

• Make sure you feel drowsy when you turn the lights off to go to sleep. If you don’t fall asleep within 20-30 minutes, go to another room and engage in a quiet, relaxing activity until you feel drowsy.

• Keep the room dark and cool; our ancestors slept during the coldest parts of the night.

• Eating and exercise too close to bed can create a stimulatory effect.