I don’t have a crystal ball, and I certainly cannot tell the future. But I have trained A LOT of people, and I can tell you with as much certainty as is humanly possible that the following 12 things will improve your health, your energy, your mentality, your shape, and your sporting performance if you are so inclined. Here we go:
- Get 8 Hours Sleep Per Night
- Drink 2-3 Litres of water per day
- Eat a high protein, high fat breakfast
- Build your awareness of what and when you eat
- Including a protein source with each meal
- Eat only unprocessed foods
- Stop eating when you are 80% full
- Do some mobility work every day
- Tie your carbohydrate intake
- Eat a source of fat with each meal
- Meditate every day.
- Don’t eat dairy and gluten containing products.
Now the challenge for you is not having the information in your head. The challenge is acting upon the information that you now possess. The 12 positive habits that I have listed above form the basis of the ACLAÍ Positive Habit System™ that we have developed specifically for our clients at ACLAÍ. Each habit requires work and attention. Rome was indeed NOT built in a day, and if you are serious about being healthy, vibrant, looking great, and full of life, then working on each element above is a seriously worthwhile investment. The 12 points above are the basis for human health. Of course, training, and building strength is a massive part of the puzzle for long term health as well. So much so that I have not included it here as it has an ACLAÍ System all of its own.
The single most common cause of failure when it comes to fat loss and getting in shape is neglecting some of the elements on this list. The answer to getting in shape/ toning up/increasing energy/ INSERT HEALTH OR FITNESS WISH HERE, does NOT lie in going to the gym, or doing a crazy workout in front of the telly. It doesn’t lie in a 6 week program, or a 12 week program, and it doesn’t lie in doing spinning, or yoga, or any other type of class. It doesn’t lie in working out once, twice, or ten times a week. It doesn’t lie in staying away from the bread, or eating more fruit and veg. All these things can form part of an overall approach, but they are only little pawns in the overall game. I could not tell you how many people approach me and say ‘I eat my porridge every morning, but I just cant seem to lose weight’, or ‘I am going to the gym 3 times a week, but cant shift this belly fat’. The simple fact is the approach that most people take is like a carpenter trying to build a kitchen table with just a hammer. He wont get very far without using the rest of his tools (Saw, nails, plane, chisel, sand-paper etc etc).
The answer to health and fitness related success lies in taking responsibility for your own lifestyle, caring for yourself enough to allow yourself the time to work on the positive habits above, and having the guidance and structures in place to allow you to achieve mastery in the positive habits. It’s about getting back to the basics, enjoying exercise, and knowing that by consistently working on your goals with the right guidance the results will come. Sometimes it isn’t easy, but it is worth it.
That’s why I started ACLAÍ this time last year. To get back to basics. To offer an honest service that would help people regain their health, and realize their sporting potential as well. Our service is based on forming the positive habits above, building strength, and giving our clients the knowledge to be fit for life, not just while they train with us. We don’t require our clients to buy nutritional supplements, and all our training programs are tailored to each individual client.
My background in in sports science, and I have worked in professional sports environments, and also with people who require very specific types of training. I also read a lot of research, and keep up to date with what’s going on in the nutrition and training worlds. Maybe that’s why I am so strongly against the nonsense ‘health and fitness’ and ‘weight loss’ marketing rubbish that is spun to the disconcerting public every day. I see right through it, and it makes me mad/sad!
We have companies who claim you must eat their ready made microwave meals to lose weight, places that will take your money and not care if your ever show up, and other companies that will train you into the ground, put you on an extreme diet, and shout about your success from the rooftop! I mean COME ON! If you don’t eat, or eat very little, you will lose weight. That is true. However, if you keep that diet up you will also get very sick or perish. Those who sell their supplements and promote extreme diets do not keep clients for a long time because their approach is unsustainable. Further, most people go back to their same old habits once they have finished the 6 week course or whatever it is. Why? Because they didn’t change a single lifestyle habit. They didn’t engrain the positive habits that form the foundation of health. They simply went gung ho on a diet that is not sustainable, and then fell off the wagon. On the other hand, we have gyms that have memberships for €1 per day. Read the paragraph in bold again. A gym is useless unless you have the guidance, support, and expertise in place to get you to where you want to be. We have a company in Cork that claim they can ‘Freeze your fat’. This makes me sick to my stomach to think that people work to earn a living, and then spend it on ‘Freezing their Fat’. Anyway, I better stop before I get myself into trouble.
To finish on a positive, the results I see in our clients that adapt the positive habits and systematical y build them into their lives using the ACLAÍ Positive Habit System ™ are life changing. If you want to get started on your own journey of success, then get in touch to book a free consultation with me by filling in the short form below. We will get back to you within 24 hours.
This Article is by ACLAÍ Owner,and Strength and Conditioning Coach, Ainle Ó Cairealláin MSc CSCS.
Ainle is strength and conditioning coach for the Cork Senior Football team, has worked with Adelaide Crows Football Club in Australia, lectured in the University of Limerick PE and Sports Science Department, contributed to the Journal of Strength and Conditioning Research, and also works as a tutor with Strength and Conditioning Institute, Setanta College.