Clear the way for success

To optimise your foundation you need to put focus on your lifestyle. Your physical and mental health depends on how you lead your life. The first thing you need to do is to analyse how your lifestyle is; and I recommend starting this by taking a look at food, sleep and exercise.

Food
Make diary of what you eat and how much you eat. Also write down at what time you actually eat these things. You have to write down everything you take in; even water or a small mint. Make the diary over three days and take a look at it and see if there are any bad eating habits you would like to throw away. For example less sugar, less fat, more omega-3 fatty acids etc.

Your body prefers that you put your meals at certain hours of the day:

07.00 - 09.00 Breakfast
11.00 - 13.00 Lunch
17.00 - 19.00 Dinner

Please remember that breakfast is the most important meal of the day. This is the optimal time for digestion and assimilation of food.

Sleep
Do not eat proteins after 19.00 as this will influence your sleep. Do not drink coffee after 16.00 as this will also influence your sleep.
According to my own research, the body needs about 7,5 hours of sleep between 22.00 and 07.00 and a half hour nap between 12.00 and 14.00. If you don't think your are a morning person, then it is because your lifestyle needs work.

Exersice
It is essential that you exercise on a regular basis. This means at least one hour of exercise three times every week. It's better to exersice in the morning. Exercising involves high pulse about half the time you exercise and maximum pulse for at least 5 to 10 minutes. This will strengthen your body and increase your energy level.

Now, with these basic rules you can start building a strong body and a strong mental health and clear the way for your success!