6 habits to optimise the way you perform at work and in life

Here are 6 habits we promote to optimise how you perform at work and in life.

1. Strength train a minimum of 3 days per week

Not only does lifting weights give you the most bang for your buck in terms of time spent exercising, it stimulates muscle growth which aids increasing your basal metabolic rate (aka your metabolism).

2. Cook at least one meal from home every single day

I’m sure this one speaks for itself. Avoid takeaway when possible, most foods are undoubtably soaked in saturated or trans fats or highly processed. Hate cookings? Try a ready-made meal service or take a cooking class. Learn to love the skills that’ll help you live a longer, healthier life.

3. Cut out all casual drinking and save it for big celebrations

Alcohol acts as a suppressant and stays in your system for up to 80 hours. That’s a long time to be missing out on progress.

4. Stay active and aim for 10k steps per day

This one is probably the most challenging of all. If you have a sedentary job, hitting 10k steps means about 2 x 45 min walks per day. Another option to increase your daily activity is to jump on a treadmill or go for a walk outside when you’re taking phone calls or replying to emails.

5. Stay hydrated - drink 2-3L of water per day

There are endless benefits to drinking water throughout the day — better digestion, replaces sweat so you can perform better in the gym, optimises brain function and energy levels, prevents headaches and aid in weight loss as it makes you feel more satiated.

6. Schedule at least one full day per week where you have nothing to do with work

Again, a no-brainer. But do you actually do it? In strength training, we program “deload” weeks so our bodies can undergo the natural adaptation process and come back the following week able to push harder, lift heavier and continually progress. Same principles apply with your workload.