Take some time to think about your daily routine: what you eat, your stress level and how long you are sleeping at night. These all have an effect on your workout and your health. It sounds like common sense but it’s important to take a step back and reassess your daily lifestyle to make sure you are taking proper steps to be your best. 

Follow these nutritional guideline from the American Heart Association:

• Fruits and vegetables: At least 4.5 cups a day
• Fish (preferably oily fish): At least two 3.5-ounce servings a week
• Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
• Sodium: Less than 1,500 mg a day
• Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Other Dietary Measures:

• Nuts, legumes and seeds: At least 4 servings a week
• Processed meats: No more than 2 servings a week
• Saturated fat: Less than 7% of total energy intake

Tips For Reducing Stress:

• Positive self-talk: Think positive! Say to yourself, “I can do this!” or “I’ll do the best I can.”
• Emergency Stress Stoppers: Count to ten; take a walk; walk away from the situation; drive in the slow lane and avoid busy roads.
• Finding Pleasure: read a book; listen to music you enjoy; call a friend.
• Daily relaxation: Breathe slowly for ten minutes focusing on each breath; picture yourself in a peaceful place; read your morning paper outside while getting fresh air.

Get Proper Rest:

Follow this chart to make sure you are getting enough sleep: