My Top 10 things you NEED to be doing

There is no order to these 10 things, but these are the things you should be doing to hit your health and performance goals.

10. Supplement with fish oil and flaxseed oil, I will try to put a list of benefits together for you soon but these are super supplements with huge benefits. Google them to see for yourself if you must, read the research. These are on my must do daily list.

9. SMR (self myofascial release) or soft tissue work daily or at a minimum of every other day. Most of the overuse injuries that occur can be partially or totally solved with daily SMR. The TPT Performance Therapy Tools are the gold standard for this.

8. A continuation from the above is Mobility work especially around the hips and calves. I don't know of anyone who can't benefit from doing some mobility work each day. This can be achieved through active isolated stretching (AIS), movement prep mobility drills and other various movements.

7. Consistently follow a training plan, no excuses stick to it week in week out and you'll be amazed at the results. Even better hire a coach that can help develop a basic week structure that fits your health/performance goals in conjunction with your work, family and social commitments.

6. Eat plenty of fruits and fresh vegetables and lean protein and eliminate as much processed foods from your diet as possible. Limit your intake of starchy and sugary foods to during and after training.

5. Strength training - not bodybuilding! unless that is you want to trade triathlon with physique transformation... Strength training helps build strength (not rocket science is it) Strength training will help minimise the chance of injury while improving your resistance to fatigue. The ability to resist fatigue can allow you to hold a set pace for longer or improve speed over a given distance.

4. Core work and i don't mean crunches! Your core is your pillar of strength, it is a hugely valuable asset when it comes to any movement you do. Sports, work and normal daily living. A strong core creates efficient movements and transfer of power from one part of the body to another.

3. Drink more WATER.... do i really need to tell you why? I have written about this here.

2. Read books, web sites, articles that are going to help you become better or open your mind. It is said if you read 1 hour per day in your chosen field you will be an expert within 7 years, read 2 hours per day and its 4 years. Learning opens up the potential of you mind...

1. Stop guessing when it comes to your sport, fitness or health goals. Hire someone who lives and breathes it and can help you get to where you need to go. Sure read up and become more informed so you can ask better questions. But do you have the time to develop a well structured thought out plan that you wont keep second guessing or jumping on to the next best thing you read in xyz magazine.

K-oach