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If your having a hard time getting into shape or are simply slipping back into bad old habits it can be refreshing to have a look over the basics again. Some things are so simple but often overlooked in the face of more advanced options. Master the simple stuff then move on…

1- Going to bed light? Its something I first found out about when I got into health and fitness. I had a strong incling that you needed to go to bed feeling light or even slightly hungry to get into good shape and sleep well. This was re-inforced after reading some of Arthur DeVany’s work. Going to bed feeling light allows your body to maximise Growth Hormone rebuilding your body and allowing for deep restful sleep. You will always feel and look at your best when you go bed feeling satisfied but not stuffed or even slightly hungry. A perfect pre-bed snack is some nut butter spread on celery about 30-45 mins before going to bed, only if your hungry though….

2- Thirst or Hunger? We often mistake thirst for hunger. This is something that we read often but also need reminding of often. I can remeber numerous times when I have felt hungry an hour after eating but downed a glass of water and realised how full I really was…..

Our bodies are not too efficient at differentiating from thirst and hunger, so always dash a glass of water when hinger strikes. If the pangs keep on coming its time to eat.

3- Moving Enough? Although I believe in High Intensity and Short weights workout being a core part of our training they seem to be too hyped these days making people lazy and immobile. Doing a single weights workout a week no matter how intense is not enough exercise if your sitting on a chair all day. The healthiest and fittest people are those who move, walk and play. So go for long walks, play tennis, go for a short jog and keep active. This can pretty much be the lifestyle addition that keeps you fit and healthy!

4- Basic Supplements? While most supplements are not necessary there are somethings that are very useful as our diets no matter how efficient cannot supply everything we need.

• Cod Liver Oil – 1 Tsp per day will cover your omega 3 needs and give you a healthy dose of Vitamin D and Vitamin A
• Magnesium – For some of us this is a big deal and will leave you feeling a lot better. If you suffer from brain fog, cramps and insomnia some magnesium may do the trick. Our soils are heavily deficient in Magnesium and stress can further push our bodies to excrete the stuff leaving us depleted. Try 200mg per day in Citrate form.
• Natural Multi-Vitamin – A natural multi-vitamin is a great addition to anyone’s diet. It makes sure all your bases are covered as well as supplying a good dose of B vitamins and Zinc. While I don’t take one everyday taking a good Multi a few times a week can do a world of good.

5- Drinking Calories or Diet Drinks? Too many of us can slip into old habits of having a few too many smoothies or drinking diet drinks which both aren’t great for us. Diet drinks just plain confuse the body and artificial sweeteners are pretty nasty stuff. And most soft drinks and smoothies are packed with sugar, checkout MDA’s Soda Alternatives for some good stuff to drink…….

There you go 5 Simple but effective health and fitness tips that I have had to remind myself of in the last few weeks. Any more simple tips readers have please post in the comments!

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