General Tips


Consistency and Accountability

Make exercise and a sound nutrition program priorities and stick to them with consistency and accountability. You can have all the knowledge in the world, but if it isn’t applied it doesn’t get you anywhere. You have to find meaning in what you’re doing to get the best results from it.

Why do you want to be healthy in the first place?

To live longer, to feel better, to live without or with fewer aches and pains, to be a role model for others, to be an elite athlete, or for some other reason?

Establish what health, wellness and fitness mean to YOU and create a program that fits your interests, desires and goals and see it through to achievement.

Eat for nourishment not stimulation

Make the foundation of your nutrition program whole foods designed to nourish your body and help fuel your active lifestyle, reduce inflammation as a result of it, and recover well to do it all over again the next day.

Relying on processed foods, refined carbohydrates and sugars won’t supply enough tangible nutrition. But fruits, vegetables, nuts, grains, legumes, and seeds will.

Stay Hydrated

Stay hydrated by consuming large quantities of water throughout the day. This is of increased importance for someone who is active, say building muscle or playing sports. We lose not only nutrients through sweat but obviously water too.

Since the body is comprised mostly of water, it behooves us to consume it regularly, up to a gallon a day or even more based on our sports interests and level of activity.

To help reduce cramping, stay hydrated and consume sodium and potassium as well, either naturally from foods, or in supplement form to replace nutrients lost through exercise.

To reduce lactic acid build-up as a result of exercise stress, stay hydrated, replenish lost nutrients, proactively consume essential fats, oils and whole foods that reduce inflammation, rest, stretch and consume adequate nutrition to properly recover.

To help with rest at the end of day, be well hydrated by bedtime so you don’t get muscle cramps during your sleep and take Zinc and Magnesium if desired to help you fall asleep naturally.

Types of exercise from home gyms to large athletic facilities

Regardless of whether you belong to a large health club or have some weights and equipment at home, you’ll never run out of exercises to do because so much can be done with just bodyweight exercises alone.

From push-ups to pull-ups to sprints, bodyweight squats, lunges, static contractions, plyometrics and calisthenics, you can always find ways to stay fit. Of course, don’t forget that fun athletic games and sports are also a form of exercise. For example, soccer, basketball, tennis, cycling and swimming all burn fat, and build and tone muscle.

The key is to stay active as frequently as possible. Activity is the best way to keep your heart, lungs, and bones strong, combat body fat and increase muscle mass and muscle tone. Find what you love to do most and do it often for optimum personal fitness.

Exercise lengths and rest needed for recovery

In general, weight training sessions should be about 45-90 minutes in length, any longer can be counter-productive to muscle building since we already know that weight training causes muscle tears.

I usually recommend weight training sessions last about an hour, resting about a minute between sets, or more for heavy compound exercises, and a couple of minutes between different exercises.

Train with weights 3-6 days a week depending on your goals and interests, get adequate 6-9 hours of sleep a night and recover to become stronger. Cardiovascular exercise can often be performed daily if adequate rest is supported for recovery.

I wish you all the best in your journey to a happy and healthy compassionate fitness lifestyle. You are equipped with the tools, the only thing left to do is put them into

Robert Cheeke

@RobertCheeke on Twitter