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Have you ever wondered what is the most powerful tool for recovery and energy? No, it’s not a sauna and sorry to burst your bubble, it’s not the latest cold plunge craze as seen on social media or the newest pre-workout shake. It’s sleep. Yes! Good quality sleep will outweigh absolutely anything you do to improve recovery. But how to get the best quality sleep possible? Let me explain… We have two systems that control our sleep: Adenosine system (sleep pressure) and Circadian rhythm (day-night).

Start with a small calorie deficit – You want to be in a small calorie deficit, i.e. around 300 calories. Anymore than this is not sustainable and you’ll end up binge eating and then starting the diet again on Monday. Sounds like you? Your bodyweight in pounds times 12-13 is a good starting point. For example: if you’re 170 pounds, multiply this by 12 to get your daily caloric intake for sustainable fat loss, so in this case its 2112 cal per day. If you’re not dropping weight, reduce your calories by 200.

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Optimal health and performance can be achieved through a balanced and nutritious diet, along with regular physical activity. These five foods are what I call superfoods, and I’ll explain why. Include them in your diet as staples and your health will dramatically improve. The American Heart Association recommends eating two to 3 servings of fatty fish a week. This is not limited to salmon only and includes other fatty fish such as Mackerel and Black Cod. Yes you read that right, Black Cod is incredibly high in Omega 3.

Pick one type of cardio and stick to it for 12 weeks. Running, ski erg, rower or assault bike. Stick to the same sessions for at least 6 weeks so you can measure progression. Make sure you’re eating enough calories to fuel your sessions so you can recover adequately, otherwise you’ll drop strength. If eating enough high quality food cardio will help your performance in the weights room. Definitely running is fantastic. Pick one that you can train with high volume without getting injured. The rower, assault bike and ski erg are great as they’re all low impact on joints. Stick to one for at least 12 weeks. It takes time to adapt to the movement and get real benefit from it and know how hard you can push.