👋 Hey. Welcome to issue #70 of The Everyday Athlete Newsletter.
Firstly, a huge thank you for the time and attention you’ve given every Friday this year.
I love writing this newsletter. Reading and responding to all your replies. Hearing about the positive changes. Always a pleasure.
Anyway, here’s my wrap of what I’ve learned in 2023 to help set up your 2024.
What I consider are generally the most impactful actions the everyday athlete can take for a high-performance new year:
😴 Sleep
- ⏰ Consistency – sleep/wake times as similar as possible
- ⏱️ Duration – around 8 hours a night
🥑 Eat
- 🥩 Protein – 1.6 to 2.2g/kg of body weight per day of quality protein
- 🍎 Whole foods – eat whole or minimally processed foods most of the time
- 🫘 Fibre – 30 to 60g a day
🏊♂️ Train
- 🏃♂️ Cardio – The more the better (as long as you're recovering properly), 80% Zone 2, 20% HIIT/V02
- 🏋️♂️ Strength – At least 2 sessions a week, form first, weight second
- 🚶♂️ Active – At least 8k steps a day, the more the better
- 🤸♂️ Stretch – 5 mins after every training or yoga/pilates
🌏 The morning elements
- 💧 Water – Hydrate hard in the morning (add lemon and salt for electrolytes)
- 🔥 Fire – Get 10 to 20 mins of morning sunlight to set your circadian rhythm
- 💨 Air – Oxygenate the body with exercise or focused breathing
That's it!
Looking forward to 2024 with you. Lots to come.
Have a great new years 🎆
Matt
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The Everyday Athlete Newsletter is not a licensed health service and is not a substitute for professional health advice, treatment or assessment. The information given in this email is general in nature, written for a specific audience. If you’re struggling, please see a healthcare professional.
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