Follow the Rules!

Rules are there to be broken.

Or at least that’s my mindset.

When someone tells me I have to do something.

I’m like a stubborn old mule who wants to do the opposite.

My friends often take the mick out of me, with many examples of how stubborn I can be.

So it feels like me telling you should follow some rules goes against the grain.

But then I realised that I’m not telling you what to do.

I’m helping you.

Today’s blog is about showing you rules I apply to myself.

And its totally up to you if you even want to use them or not.

Because sometimes, I’ll break my own health, fitness and body shape rules.

The rule I’m going to talk about today, I believe it will be useful to many of you.

Because lots of members I talk to often say they feel drained, tired and have no energy.

They eat well and train in the gym often so can’t understand why?

They are overlooking the 3rd part of the pie that makes it all work.

No actual pie involved.


Recovery comes in different forms such as hydration, movement, supplements but a huge component is sleep.

We are so busy, wired and stress that we try to skimp on sleep to give us more time.

But this then makes us more stress & tired the following day.

Which means we are using more caffeine to get us through the day.

Caffeine is a debt on sleep that needs to be paid back!

And you pay it back with a good night’s sleep.

But if you are still wired at 11pm at night due to the caffeine still in your system – you aren’t going to get a great night’s sleep.

So I’m going to introduce you to the 10 – 3 – 2 – 1 rule.

Like I mentioned previously – I don’t always follow this rule.

But I do most of the time.

It’s been easier to do during lock down as you can’t go out late anyway.

But here it is.

10 hours before I plan to be a sleep – I cut caffeine.

3 hours before bed ill make sure that I’ve stopped drinking booze or consuming food (although I’ve barely drank this year so that will be another email soon on its benefits of stopping)

2 hours before I go to bed, I stop doing work on my laptop.

1 hour before sleep no electronic screen time – only reading books.

It’s a memorable rule that kind of sticks in my head.

And I’ve noticed I wake up the next day way more ready to attack the day.

Try it and see if you improve your energy levels.

Or just ignore it like I would do if someone told me I HAD to follow this rule.

Rules are not only there to be broken.

But to help as well.

10 – 3 – 2 – 1


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