Tom’s Daily Goals: Never Feel Hungry or Tired Again

Tom’s Daily Goals: Never Feel Hungry or Tired Again Tom Daley Want to make healthy living a habit – something you do without even thinking? Tom’s Daily Goals can show you how. It’s easier than you think.‘Tom can do no wrong.’The Irish IndependentWorld Number 1 diver, Tom Daley, has trained for major sporting events, had health problems, and come back from personal trauma and bad performances.Now, after years of trial and error, Tom knows that the only thing that truly works when it comes to maintaining your health, wellbeing and energy is consistency: the small choices we make throughout the day, every day.These 7 simple and manageable daily goals: morning stretches, meditation on your commute, smart food prep, anti-inflammatory eating, journaling, digital detoxing, and a bedtime ritual, have made Tom feel the best he’s ever felt, and they’ll do the same for you.You’ll feel the difference from the very first day. Copyright (#ulink_faf763f2-be6d-5ac7-b858-58c3c1114b8c) HQ An imprint of HarperCollinsPublishers Ltd 1 London Bridge Street London SE1 9GF First published in Great Britain by HQ An imprint of HarperCollinsPublishers Ltd 2018 Text Copyright © Tom Daley 2018 Photography Copyright © Ellis Parrinder 2018 Tom Daley asserts the moral right to be identified as the author of this work. A catalogue record for this book is available from the British Library. Hardback ISBN 978-0-00-828137-3 eBook ISBN: 978-0-00-828138-0 Photography: Ellis Parrinder Food styling: Lou Kenney Prop styling: Louie Waller Clothes stylist: James Yardley Make-up: Victoria Penrose, Sam Golley Design: Louise Leffler Nutritionist: Fiona Hunter, BSc (Hons) Nutrition, Dip Dietetics Editorial Director: Rachel Kenny Project Editor: Sarah Hammond Creative Director: Louise McGrory All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. The information in this book will be helpful to most people but is not a substitute for advice from a medical practitioner and is not tailored to individual requirements. You should always check with your doctor before starting an exercise programme, particularly if you have not exercised before. The author and publishers do not accept any responsibility for any injury or adverse effects that may arise from the use or misuse of the information in this book. CONTENTS Cover (#u335c2634-6199-5e10-88cd-cde995719588) Title Page (#u9b9bebb9-c6c8-55cb-8024-fd3fc8abf795) Copyright (#ulink_0ca5878a-dc08-5c25-8041-77ac6785ecee) Dedication (#u6fe6eb3c-35e3-5f94-ab72-063d5a06160b) INTRODUCTION (#ulink_8651b3b2-cc09-5b7b-88d6-50f516b40364) HABIT 1 (#ulink_e220617c-11ee-5db8-9125-2c2252ff9b1d) MOVEMENT (#ulink_e220617c-11ee-5db8-9125-2c2252ff9b1d) THE BASICS (#ulink_b9c40016-685e-580b-b667-9c465e274acf) WAKE-UP CALL WORKOUT (#ulink_877beecb-d86a-5919-ba78-3df97f5f9975) STRENGTHEN, STRETCH & SCULPT WORKOUT (#ulink_b19762dc-0ad4-5d66-ba95-fda65d758d25) DESK WARRIOR WORKOUT (#ulink_4cd6d433-bb8a-5f2a-842f-d61bfa6ee92b) POST-WORKOUT STRETCHES (#ulink_f9b1d9d0-c90a-562c-830b-f144a3bca14d) HABIT 2 (#ulink_25c4ebba-ab81-5ab4-a323-43b9a8800737) POSITIVITY & MENTAL CARE (#ulink_25c4ebba-ab81-5ab4-a323-43b9a8800737) HABIT 3 (#ulink_7d1b97d1-2afa-5506-a7f1-c0ae99d38889) IMMUNE SYSTEM (#ulink_7d1b97d1-2afa-5506-a7f1-c0ae99d38889) HABIT 4 (#litres_trial_promo) FOOD (#litres_trial_promo) BREAKFASTS (#litres_trial_promo) LIGHT LUNCHES & SALADS (#litres_trial_promo) READY IN 15 (#litres_trial_promo) SUPPERS (#litres_trial_promo) WEEKEND FEASTS (#litres_trial_promo) DESSERTS & DRINKS (#litres_trial_promo) NUTRITIONAL INFORMATION (#litres_trial_promo) HABIT 5 (#litres_trial_promo) STRESS & RESILIENCE (#litres_trial_promo) HABIT 6 (#litres_trial_promo) DIGITAL DETOX (#litres_trial_promo) HABIT 7 (#litres_trial_promo) SLEEP (#litres_trial_promo) LIST OF SEARCHABLE TERMS (#litres_trial_promo) ACKNOWLEDGEMENTS (#litres_trial_promo) About the Publisher (#litres_trial_promo) Introduction (#ulink_5ed12661-ba46-54f6-82cb-5612e0124ea0) Would you like to lead a healthier life, in which you never feel hungry or tired? One in which you can manage stress and are more resilient, productive and focused? Sometimes our goals seem so big it is hard to know where to start! Part of living a good lifestyle is transforming your knowledge or inspiration into daily habits. This famous quote by Aristotle is a good reminder that we are the sum of our habits: ‘We are what we repeatedly do. Excellence then, is not an act, but a habit.’ In order to kick-start a healthier lifestyle – one in which you eat, sleep and exercise well and practise good physical and mental self-care – it is not about simply adopting a fad diet for a few weeks or promising yourself a lie-in every weekend for a month, it is about much more than this. Sometimes we start out with great intentions to get fit/lose weight/get more sleep, but all too often our attention and energy wane, we get distracted or we don’t see results quickly, so we give up. To be the best you can be, you have to treat your body and brain in the right way. As an Olympic athlete, I’ve not always had an easy journey but habit-forming has been key to my success. I have to take my habits and routine seriously, even though there are times when I find it very hard! From consistently getting between eight and nine hours’ quality sleep a night and focusing on getting all the correct nutrients in my diet, through to prioritising meditation sessions and creating new goals and challenges, my happiness, well-being and sporting achievements are all about the small details and patterns of my life, as well as the bigger ones. More than 40 per cent of our actions every day are not decisions but habits. The fact that habits are so integral to our daily lives means that we spend much of our day performing them. Habits are our brains’ way of increasing efficiency. When we first engage in a new behaviour, our brains work hard to process new information. As we understand how a behaviour or action works, it becomes automatic and our mental energy decreases. This frees up our brainpower to take on some more important challenges. You can take back control of your life by simply adopting new habits. In Tom’s Daily Goals, I have detailed the seven daily habits that I value and nurture myself, and that can easily be incorporated into your day. Time is one of the best ways to trigger new habits, which is why each of my habits is associated with a certain time of day. This will help you to stick to your new routine on a daily basis. These new habits begin with doing ten minutes of yoga and stretching first thing in the morning to energise and awaken the body, through to setting your own bedtime ritual that starts an hour before your intended bedtime, helping you to relax and unwind in order to get a good night’s sleep. As you start to see the rewards, be it a sense of accomplishment after exercise or a feeling of calm at the end of the day, your brain will start to anticipate these and your habits will become more engrained into your life, until they become second nature. Creating a foundation of good habits will benefit your life from today onwards. This isn’t a temporary fix – it’s a new and far more rewarding way of living that will yield great results. Good luck! Tom Daley (#ulink_7c4b8155-31b2-5c70-9e22-0ed93504722f) What is the first thing you do when you wake up? Do you reach for your phone with bleary eyes, stagger to the shower or press the snooze button? One of the best ways to get blood flowing to the whole of your body (including your brain), improve your posture and get your metabolism moving is by practising some yoga, or simply by doing some stretches. I think what we do immediately after we wake up sets the tone for the rest of the day, so it makes sense to make this time positive, balanced and inspiring. Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to create a unity between mind and body. Many exercise fads come and go but yoga is one that has stood the test of time; it has been around for more than 5,000 years! There are more than 100 different types of yoga with different emphases; some are more fast-paced and intense, while others focus more on breathing and relaxation, and the intensity of your workout depends on what form you choose. The benefits of yoga are huge and well documented and there is compelling scientific proof that relaxing the mind can heal the body. It is used to increase flexibility and strength, boost immunity, prevent injury, improve balance and posture, build muscle strength, reduce stress and anxiety and improve our mind/body connection. I first started doing Vinyasa yoga after the 2016 Olympics. When I rocked up at the first class I wasn’t sure what to expect; I thought yoga would be a lazy man’s workout with no real benefit but that’s not the case; yoga really is for everyone of all ages and fitness abilities and can really push you. Vinyasa, which is sometimes referred to as ‘breath-synchronised movement’, focuses on flow and is a style of yoga that is characterised by stringing one pose to another seamlessly, using breath. You perform it at your own pace, moving in and out of postures on each inhalation or exhalation. Being aware of my breathing while I exercise has made me much more conscious of my body and of being present in the moment. I now feel and understand my body better than ever before. Practising yoga has also really helped with my flexibility and given me more functional movement. This means training your muscles to perform everyday movements more effectively and safely, so you don’t end up with a bad back, for example. By using various muscles throughout the body at the same time, it also emphasises core stability and balance, which allows me to train better. All of these benefits become more important as we get older because our muscles become tighter and shorter as we age; by practising yoga, I hope to stay strong and supple for longer. I want to be the grey-haired pensioner on the diving board! Whether you practise some moves that you know well, or you follow a book or online routine, ten minutes of yoga poses will set you up for the day. If doing yoga doesn’t appeal, just stretching out your muscles will ensure you get the blood flowing, relieve tension and calm your mind. If you sit at a computer all day, it is easy to develop bad posture as a result of poor thoracic and lumbar (upper- and lower-back) control and tight pecs (chest muscles). By stretching in the morning and taking regular breaks throughout the day you will improve alignment in your back, correct your posture and increase your flexibility. I have included three workouts (see here (#ulink_5142a40d-bb2b-5ea8-83f3-f2be87e10c1a)) that incorporate a mixture of Pilates and yoga exercises, including one workout for when you first get up in the morning. The wide-ranging benefits of these types of workouts are huge. They will improve your balance, posture, flexibility and range of motion and will strengthen and tone both major muscle groups and smaller ones. What’s more, the mental focus and controlled breathing help to reduce stress and will improve sleep and regulate your mood. These exercises complement all the habits in this book, from helping you to become more mindful and focused, through to boosting your immunity and aiding restful and deep sleep. My advice is to keep a yoga mat under your bed, so you can just step out of bed, pull it out and start stretching. I guarantee that ten minutes later, you will feel ready to face the day! IF YOU DO ONE THING … Incorporate 10 minutes of yoga or stretching into your morning routine to awaken, energise and refresh your body and offset the effects of sitting in an office chair all day. 6 rules to get you into shape We’ve all been guilty of starting a new exercise regime and becoming frustrated when we don’t see instant results. As well as eating and exercising well, here are a few habits to help you kick-start any new fitness regime. 1 Focus on all-body exercise: Yoga is great because it exercises the whole body, but by including full-body exercises, including moves like burpees, squats and press-ups during your more intense HIIT workouts, you train every major muscle group in your body. Also make sure you switch up your exercise, so if you go to the gym, make a point of using the running machine one day, the cross-trainer the next and then the rowing machine, rather than sticking to one exercise machine. You need to challenge your muscles to see results. 2 Stop making excuses: From not having the right equipment, to not having enough time, there will always be an excuse not to train. Once you get started you’ll be amazed at how easy it is to form a new exercise habit. If you try to change your mindset, so exercise is not just about going to the gym and can be incorporated into your day – it can be going out for a brisk walk, playing football with friends or cycling to work – this can help. 3 Learn to be present: You must find exercise that you enjoy and discover what it means to be present. For example, when you practise yoga, concentrate on the feelings in your body and your breathing. Really breathe into the muscle or the posture you are working on and feel what is going on inside your body. Don’t think about it but let your mind actually be in that body part or muscle. 4 Set goals: Whether you want to learn a tricky yoga pose, or do 100 press-ups in a row, setting achievable goals will help motivate and inspire you. Ensure they are SMART (specific, measurable, achievable, relevant and timely). Write them down and plot your progress. 5 Make sure you have a rest day: Some people think that in order to get into shape you should work out seven days a week. If you are working out properly, then you need to have at least one rest day, if not two. These periods are more important than the training because they let your body repair and recover, prevent injury and allow you to keep moving forward. 6 Don’t get hung up on fitness trackers: Wearable technology is becoming increasingly popular and I think it has its place because it can be a great way to figure out your limits and track progress, whether weekly, monthly or even yearly. However, I think the best way to get results is to listen to your body and pay attention to what it needs. Daily tracking of weight, progress and strength can quickly become demotivating and stressful. Top reasons why yoga is healing The health benefits of yoga are vast and studies continue to show that there are consistent rewards in almost every area of our health and well-being. Here are just a few ways in which it can be healing. Boosts immunity Yoga is one of the most effective and time-tested natural immunity boosters. It can help to stimulate the four main physiological systems that are linked to the immune system: the digestive, circulatory, endocrine and nervous systems. Poses that affect at least one of these four systems can help bolster immune function. Increases blood flow Like other forms of exercise, yoga gets the blood flowing around your body, improving circulation by transporting more oxygen to your cells, so they function better. Relaxes your nervous system Yoga makes you concentrate on the here and now, relaxing both the mind and body. It shifts the balance from the sympathetic nervous system, otherwise known as the fight-or-flight response, to the parasympathetic nervous system. This part of the nervous system slows our heart and breathing rates and is both restorative and calming. Helps you sleep deeper Studies suggest that regular yoga practice leads to better sleep and can help with insomnia. Yoga breathing techniques can also help you to relax and switch off. IF YOU SUFFER FROM MIGRAINES, BACKACHE, ARTHRITIS OR OTHER CHRONIC PAIN CONDITIONS, COUNTLESS STUDIES HAVE SHOWN THAT YOGA CAN BE VERY EFFECTIVE AT REDUCING PAIN Encourages self-care Rather than being a passive recipient of care (in the case of conventional medicine), yoga provides you with the tools to make a difference. This gives you the power to effect change; seeing improvements in your health and tuning into the positive changes in your body creates hope and optimism. Improves self-esteem Could your self-confidence do with a boost? Practising yoga allows the mind to relax and refocus, so you are less likely to engage in impulsive and unproductive behaviours. One Australian study showed that after a 12-week yoga programme, women who struggled with binge-eating reported improved body image and higher self-esteem. Releases tension Do you notice your shoulders hunched over your computer or desk? Or your hands tight around the steering wheel as you drive to work? Unconscious habits can lead to muscle fatigue and chronic tension. Doing yoga can lead to a greater awareness of your body so you will learn how to release this tension. Workouts to boost your brain Our brains are capable of some pretty amazing things and are constantly changing in response to our habits and lifestyle. It’s not just our body that loses muscle over time, our brains can weaken, too. A healthy diet and regular exercise are important for brain health. In the same way that working out our bodies and using weights helps us to add lean muscle and retain muscle as we age, regular brain exercises can help increase our brain’s cognitive reserve. Experts call it ‘neurobic exercises’ – cross-training for the brain! Challenge your memory If you’re anything like me, you probably rely on your smartphone for most things. Training your memory is really easy and can be done on your daily commute: learn all the lyrics to a song in the car, or memorise the words to a poem on the Tube. Or make yourself do a task from memory, like brushing your teeth with your non-dominant hand or getting dressed in the dark. Get lingo-happy Language activities encourage our brains to understand, recognise and remember words. By practising language fluency your brain will be stimulated to remember old words and understand and recognise new words in context. A simple way to do this is to read outside your normal realm; rather than reading the sports section of a newspaper, read the business section, so you are exposed to new words. Learning a second language has also been proven to prevent dementia in later life. Take a cooking class or learn to cook from scratch Giving your brain a new experience that combines all the physical senses – taste, touch, smell, vision and hearing – can stimulate more connections between the brain areas, dramatically improving memory and making parts of the brain more resistant to ageing. A cooking class or cooking a meal from scratch is an ideal way to do this. Other examples of activities that stimulate all five senses include camping and gardening. Lance and I love to challenge each other with strange and new things all the time. Taking yourself out of your comfort zone can really awaken your senses! Make time for friends When you think of ways to boost your brain, hanging out with your friends probably isn’t the first thing that comes to mind. However, spending time with friends and making new ones will expose you to more facts, information and ideas. Experts say that this develops our ability to focus, learn and analyse details. Practise actively listening to what other people say to expose yourself to as much new information as possible (talking to someone new on Instagram doesn’t count!). Get creative Craft hobbies and playing board games focus the brain in the same way as meditation does. One recent study at Otago University in New Zealand showed that ‘purposeful’ activities, like performing music, doing arts and crafts or cooking new recipes leads to an ‘upward spiral’ of improved health and creativity. For example, everyone has photos on their mobile phone but what about a good old-style scrapbook? Every year I make a scrapbook of everything that has happened that year for Lance as a Christmas present. I keep tickets, passes and add photos and get creative. THE BRAIN USES MORE ENERGY THAN ANY OTHER HUMAN ORGAN, ACCOUNTING FOR 20 PER CENT OF OUR DAILY CALORIE INTAKE 3 workouts to energise & revitalise the body & mind These workouts are a mixture of yoga and Pilates movements and stretches that are designed to provide you with the perfect way to sync your body and mind, while at the same time giving you a workout to tone you up, using muscles you never knew you had! We are going to target all the key muscle groups and energise and re-awaken them, so you use all of your muscles properly. I have designed these workouts to be done on alternate days, interspersed with more high-intensity cardio training of your choice, such as HIIT (high-intensity interval training), running, spinning or your normal gym training sessions, alongside one rest day. If you prefer to train very hard or are working towards a specific event, these exercises are a great way to start a session because they will activate all the smaller muscles you will need to work out most effectively. None of these exercises requires any special equipment (all you need is a mat or a towel) and can be done in the comfort of your bedroom, living room or garden. Familiarise yourself thoroughly with all the exercises first and ensure you use the correct form and keep your core muscles engaged throughout. The key with all of these workouts is to go at your own pace, flowing through each movement with your own breathing rate. So you complete one movement on the inhalation and another on the exhalation. This can take some time to perfect and when you start off you may prefer to hold the poses for longer. Concentrating on your breath allows you to focus on the present and slowing down your breathing releases tension and stress and has a soothing effect on your emotional state. If you are cold before working out, spend a couple of minutes shaking out your arms and legs but if you are already warm, you should be fine to start working out straight away. I make a point of never over-stretching sore areas but holding a stretch and breathing deeply until the pain eases. THE BASICS (#ulink_c5574b83-d5df-565f-8656-98b27faacd3e) Here is an overview of the basic moves so you can familiarise yourself with them before you start working out properly. They will bring your mind and body together and improve both muscular and postural strength. Downward-facing Dog One of yoga’s most recognised poses, this is where the body assumes an inverted ‘V’ shape. Start on your hands and knees. Spread your fingers wide to distribute your weight evenly across your hands and then lift your pelvis up towards the ceiling. Keep your back straight and straighten your legs if you can, but do not lock your knees. You should feel a stretch in your hamstrings but these exercises and poses should never be painful. Relax your head and neck and try and open up your thoracic spine (the upper middle area of your back) by feeling like you are rotating your hands on the ground out from each other; you should feel some space open up. Downward-facing Dog Knee Tucks In an inverted position, lift one leg as high as you can behind you and then tuck it as far under the chest as you can. Return the leg back and repeat with the other leg. Upward-facing Dog This is the opposite of the Downward-facing Dog. Start in a press-up position and slowly drop your hips to the floor. Straighten your arms and lift your torso and upper legs a few inches off the floor. Open your chest and squeeze your legs and glutes to try and get your head as close to the sky as you can. Cat-Cow 1 Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips. 2 As you inhale, move into the ‘Cow’ pose by letting your stomach drop towards the mat. Lift your chin and chest and gaze towards the ceiling. 3 Then on your exhalation, move into the ‘Cat’ pose by drawing your stomach to your spine and rounding your back towards the ceiling. Release the crown of your head towards the floor but don’t force your chin to your chest. This is a great way to mobilise your spine. Warrior 1 1 Stand with your feet hip distance apart and your arms at your sides. Step your feet wide apart (about 1–1.5 metres) and turn your right foot out 90 degrees. Pivot your left foot 45 degrees to the right so that your right heel is aligned with the arch of your left foot. Keep your pelvis towards the front of the mat. Press your weight through your left heel and bend your right knee over your right ankle. 2 Reach your arms up parallel or press your palms together. Look straight ahead or, if it’s comfortable, gently tilt your head back and gaze up at your thumbs. To come out of the pose, press your left heel firmly into the mat and straighten your right knee. Turn your feet forward and release your arms. Repeat on the other side. Warrior 2 Follow the instructions for Warrior 1 but then open your arms out wide. Gently widen the stance and then turn both hip bones to face the side. Keep reaching out with your fingertips. Reverse Warrior From Warrior 2, bring the left hand down to rest on the left leg. Stretch the right arm towards the ceiling. Place your left arm either behind your back or in front of your stomach, depending on your flexibility levels. Look straight ahead or at the ceiling. Keep the right knee bent and relax. Yoga Flow Press-ups This is also known as a sun salutation. The aim is to flow between the movements, inhaling and exhaling between positions. Inhale: start in a plank position (1). Exhale: drop down into a press-up and hold just off the floor (2). Inhale: engage your glutes and push your hips to the floor, extending your arms and torso upwards so you finish in an Upward-facing Dog position (3). Exhale: push from there into a Downward-facing Dog (4). Inhale: return to a plank position (5) . Repeat. RDL Twists 1 This is a great way to strengthen hamstrings, back and glutes. Stand straight with a slight bend in your knees. Keep your chest up and shoulders engaged (like grabbing a pencil between your shoulder blades). 2 Push your weight back into your heels and hinge forward at the hips until you can feel the stretch. Keep your shoulder blades back and your knees soft. Twist your whole torso, lifting your left shoulder up, and reach across with your right arm. Repeat on the other side with your right arm reaching across. Squeeze to come up. Single Leg RDL 1 Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor. Flex the knee on the supporting leg to about 15–20 degrees to activate the glutes. 2 Without changing the bend in your knee, hinge at your hips and lower your torso so it’s almost parallel with the floor. Keep your torso in line with the back leg. Squeeze and raise your torso back to standing position. Sumo Squat Touches 1 Place your feet significantly wider than hip distance apart. Turn your toes out by 45 degrees and hold your hands in front of you. 2 Lower yourself by bending your hips and knees. Keep your core tight and your back straight and do not let your knees move over your toes. Push up through your heels to standing and repeat. This is great for hip mobility. Gorilla Complex Start in a standing position (1), then go into a forward fold (bend your knees slightly if necessary). Walk your hands out (2) to a press-up position, keeping your arms extended. From there bring your left leg outside your left hand (3), letting the opposite knee drop down towards the floor. Now take your left hand and reach it up towards the sky, opening up your chest, back and hips at the same time (4). Replace your hand on the floor, shift back to the press-up position (5) and repeat the movement, this time bringing your right leg forward and stretching your right arm up. Shift back to a press-up position, walk your hands back and move into a squat position (6) . Extend one arm up straight (7), then the other arm, then stand up straight (8). Repeat. Thread the Needle 1 Begin on your hands and knees in a neutral position. Slide your right arm underneath your left arm with your palm facing upwards. 2 Let your right shoulder come all the way down to the mat and rest your right ear and cheek on the mat, looking towards the left. Broaden your upper back and relax. To release, press through your left hand and gently slide your arm out. For added mobility, rotate your torso and reach the arm to the sky. Repeat on the opposite side. Iron Cross Lie on your back with arms out to the side in a T-Position. Lift one leg, raise your hips slightly and reach your leg upwards and across your body towards to the opposite hand. Try to keep your leg straight if you are flexible enough; if not, don’t worry about a small bend. Keep your shoulders pressed down to the floor. Repeat on the opposite side. Scorpion Stretch This is similar to the Iron Cross but is done on your front. Lie down on your front with your feet together and your arms out to the side. Lift your leg off the floor bending your knee. Rotate your hip, bringing the raised leg over until the toes touch the floor close to your hand on the other side. Return to the starting position and repeat the movement with the other leg. Keep your core engaged throughout the exercise. T Press-ups Do a normal press-up and at the top of the exercise, lift one arm from the floor and raise it to the sky while twisting your torso to the side. Roll on to the sides of your feet and keep your body straight at all times. Return to the starting position and repeat on the other side. Bird Dog Go to four-point kneeling position with your shoulders and feet hip width apart. Then lift your leg and opposite arm off the ground at the same time and extend them out until they are parallel to the floor, without any rotation in the hip. Reach as far apart from each other as possible to elongate your spine. You are going to need balance for this one! Gently lower yourself back to your starting position and repeat with the opposite limbs. Squat Circles 1 Squat down normally with your feet hip distance apart (1), shift your weight to one side (2), stand up with straight legs with your weight shifted to that side (3), go back to the centre (4) and then repeat on the other side. 2 Then do the movement in reverse: start in a standing position, push your weight to one side with straight legs, then squat down, keeping your weight on that side. Centralise at the bottom and then stand up. Dead Bug Toe Taps 1 This exercise is similar to Bird Dog but this time you’re lying on your back with your arms held up in front of you, pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. 2 Slowly lower one leg and your opposite arm behind and away from you and straighten them, while keeping your lower back flat against the floor. If you feel your lower back lift, stop and don’t go any further, that is your end range. Extend one leg and tap one toe to the floor. Repeat with the opposite leg. Dead Bug Leg Extensions With your knees at 90 degrees, extend one leg and stretch it away from you, down towards the floor, touching your calf and heel on the floor. Keep your back straight. Repeat with the opposite leg. Hip Bridges Start by lying flat on your back with your knees bent and your arms by your hips. Tilt your pelvis upwards and push through your heels to slowly lift your hips while squeezing your glutes. It should feel like you are rolling your spine off the ground, one vertebra at a time. Try to create a diagonal line from your shoulders to your knees. Straight Leg Hip Bridges At the top of the Hip Bridge, extend one leg out straight while keeping your hips level and engaging your core. Gently bring the leg back down and repeat on the other side. Clams 1 Lie on your side with your knees bent at 90 degrees and your legs stacked on top of each other. Adjust your hips and torso so they are perpendicular to the floor. 2 With your core engaged, rotate your top leg at the hip to bring your top knee upwards, like a clam. Stop before you feel your body rolling backwards. Return to the starting position and repeat. Then turn over and repeat on the other side. Straight Leg Clams Start in the same position as a clam but keep your top leg straight and extended with your body line. Keeping your stomach muscles tight and your top leg straight, lift the leg up. Return to the starting position and repeat. Then turn over and repeat on the other side. Plank Knee Twist Start in a high plank position with your arms straight. Keep your back and burn straight. Bend one knee and twist it towards the opposite elbow. Repeat on your other side. Kneeling Hip Flexor Stretch 1 Start from a kneeling position. Lift one knee up and place your foot slightly in front of your knee. 2 Exhale as you bend your front knee and lean forward. Hold the stretch, keeping your glutes squeezed and pelvis tilted underneath you to protect your back and maintain a good posture. Repeat the movement and then change sides. Pigeon Pose 1 Start on all fours on your hands and knees. Bring your right knee forward and place it behind your right wrist. Place your ankle in front of your left hip. The more your lower leg is parallel with the front of your mat, the wider the stretch. 2 Slide your left leg back, straighten your knee and point your toes, with your heel pointing towards the ceiling. Lower yourself down and keep your hips level. 3 As you inhale, lift your upper body, come on to your fingertips with your hands shoulder width apart, draw your tummy in and open your chest. As you exhale, walk your hands forward on your fingertips and lower your upper body to the floor. To come out of the pose, push back through your fingers and lift your hips before moving back into all fours. Repeat with the other leg. Frog Stretch This is a great stretch to release your hip flexors. Support yourself on your knees and forearms. Begin to take your knees out wider than your hips, then your feet out wider than your knees. Pull your hips back and press your pelvis down. Frog Stretch Rocks Push your hips back and then rock forward and squeeze your glutes. To extend this further, push up on your hands. Side Plank Touches Start on your side on one elbow. Raise your hips until your body is in a straight line from head to feet. Drop your hip to touch the floor if you can, or go as low as possible. Forward Fold Hinge at the hips and let your hands dangle to the ground. Bend your legs slightly if needed and hang like a rag doll. You might find it easier to hold your arms at the elbow. Come up slowly. Shoulder Extension Kneel on the floor with straight arms resting on a bed, sofa or bench and push your chest towards the ground. Reverse Shoulder Extension Face away from the bed, sofa or bench and place your hands narrow behind you with your palms facing away from you. Gently kneel or squat down to feel the stretch in the front of your shoulders. 1. WAKE-UP CALL WORKOUT (#ulink_98bc7313-701a-5d57-b6b2-841b79590cdf) This workout is great for when you get out of bed and need to loosen up and get rid of any aches and pains. The Cat-Cow will start by loosening up your spine and opening up the chest, while the other exercises will target the major muscle groups and energise you for the day. It is also a good set of exercises to do as a mobility warm-up for more intense exercises afterwards. Follow your breath to move between repetitions and exercises. 2. STRENGTHEN, STRETCH & SCULPT WORKOUT (#ulink_288e5fd2-d9c7-5f54-b963-2d39801373a2) Beginners can follow the routine once, intermediates twice and advanced three times. This workout will engage your core muscles and all your major muscle groups. Lots of people ask me about how they can engage their lower abdominal muscles and these exercises are a great way to start. My top tip is to pull up your pelvic-floor muscles and try to keep them engaged throughout. 3. DESK WARRIOR WORKOUT (#ulink_8bfed5bc-c0ec-5217-8f07-9e381acdd0b0) This workout will open up your hips and strengthen your glutes and lower back. It’s especially good if you sit at a desk all day. If you suffer from back, knee or hip pain, this workout can really help strengthen those muscles to give you some relief. Beginners can follow the routine once, intermediates twice and advanced three times. 4. POST-WORKOUT STRETCHES (#ulink_8b219964-e3bd-5131-ac7e-c93d2d3538d4) At the end of each of these workouts, I recommend doing the following stretches, holding each one for 30 seconds. Don’t be tempted to skip this part! It is imperative that you stretch out after a workout to keep your muscles strong, flexible and healthy. You should feel a stretch but it shouldn’t be painful – if it starts to hurt, release the hold slightly or stop. (#ulink_c545dbb6-ed24-595f-899d-5e560a5efea3) Life is a lot easier and more enjoyable when we have a positive outlook. This is sometimes much easier said than done. We all have around 45,000 negative thoughts every day; this is around 80 per cent of all our thoughts and I don’t think any of us can be completely immune from feeling low, worrying about the future or mulling over past events. So how do we hold on to the good thoughts and not give the negative ones the time of day? I have found that learning to be present in the moment has really helped me feel positive and let go of worries. I listen to guided meditations on the Headspace app. Much like stretching first thing, doing this will help to set the tone for the day, so you feel calmer and more positive. Headspace is simple and effective and allows me to focus on the moment and to be free from distractions. Again, like yoga, the scientifically proven benefits of meditation are compelling and huge; from better sleep, sharpened concentration and improved self-esteem, through to happier and healthier relationships and an improved sense of well-being, there are many reasons to weave mindfulness and meditation activities into your daily routine, even if it’s a five- or ten-minute session. When we are in the moment, we see more, learn more and are more productive. As I walk to the Tube, I don’t listen to music, I try to be aware of my surroundings. I look at the people around me, notice the pigeons wandering around, listen to the sounds of the birds, the traffic and the general hum of city life and tune into the way my feet feel as they hit the pavement. Try to notice nature around you; being outside helps to remind us that we are part of something bigger, which is often an instant cure for a frazzled, overthinking mind. On my Tube journey to my daily training sessions, I like to listen to audio books, many of them about mindfulness, personal development and philosophy. This also helps to quieten my mind, gives me new ideas to think about and helps to give me a positive outlook. Being in the present is crucial to well-being. Of course, like everyone, I’ve had periods in my life where I have been consumed with self-doubt and mindfulness has really helped me overcome them. After the 2016 Olympics when I didn’t qualify for the men’s 10m final, it felt like everything I had worked towards had been shattered to pieces. However, as time has moved on, I have taken away the positives from that competition and put it behind me. Thinking negatively about the past does not change it; it just feeds your painful memories. I made a point of trying not to over-analyse what went wrong in that competition because sometimes things just go wrong and the more you think about and worry about a situation, then the bigger it becomes, until it is completely overwhelming. I have learned to detach myself from the talk in my head and when I notice any negative self-talk, I recognise it and stop. By really being in the moment, you can unlock the door to the future. I put so much pressure on myself to perform in that single moment in Rio, so when I went to perform in the World Championships a year after the Olympics, I didn’t make the same mistake again. Having a sense of inter-connectedness with the world around us can help. Standing on the edge of the board, I put my situation into perspective; I thought that there was probably a man outside walking his dog, with no idea what was going on at the pool, no idea what I was doing, who didn’t care whether I won or not. It didn’t matter what had gone before and what would happen in the future. I felt my feet on the board and I visualised my dive. I was simply in the moment. Moments later I had won the competition. IF YOU DO ONE THING … Listen to a short guided meditation before you leave home and use your commute to listen to a podcast or audio book. These activities will help to calm you and inspire you before the day has even begun. Ways you can start treating yourself better today! It is very easy to be our own worst enemies and put our needs on the back-burner, which is why we end up frazzled, rundown and overwhelmed. Self-care is quite an individual thing but here are some ideas about the small things you can do to treat yourself better. Take time to plan your day So much of our time is spent running from A to B, with the idea that everything is taking too much time. Organise your day in a friendlier way. Of course, there will be times when you are unavoidably busy but try to carve out time each day to do something special that you enjoy, even if it’s just having a bath or calling a friend. I factor in at least an hour each day to cook dinner and talk to my husband about how our days have been. Let go of negative energy When someone says something that annoys us or upsets us, it can be easy to go over and over it in our minds. Resist the urge to fight back and let go of negative energy. Try to show everyone kindness and compassion. Just because someone has made you feel a certain way, it doesn’t mean it’s right to try to make them feel that way too. It won’t make either of you feel any better in the long run. Prepare a nutritious lunch for yourself It’s too easy to grab a sandwich to eat at your desk or to not take time over planning and eating lunch. Pretend that you are preparing lunch for someone special and take time eating it. Surround yourself with people who bring out the best in you These are the people who make you laugh, inspire you to achieve your goals, or empower you to make positive changes. Whether this applies to family members, friends, partners, co-workers or acquaintances, these are the people you want to be spending your time with, rather than those who drain your energy or are negative. Think about your own needs and how to meet them Try to show the same kindness to yourself that you show to others and think about your own needs, whether emotional, physical or relationship-based. Research shows that recognising these needs is linked to better relationships and improved emotional stability. Get outside This is one of the simplest things we can do to boost our mental and physical health. Among other proven scientific benefits, research suggests that being outside in nature restores mental energy, boosts immunity, improves memory, relieves stress, reduces inflammation and improves concentration. Consider working out in the great outdoors – this has been shown to relieve depression, decrease tension and boost mental health. ACCEPT YOUR EMOTIONS. ALLOW YOURSELF TO FEEL THE WAY YOU DO, THEN LET YOUR EMOTIONS PASS 3 exercises to breathe yourself calm Have you ever noticed that when you take a deliberately deep breath, you feel super-relaxed? Breathwork is a general term for breathing exercises that can improve mental, physical and spiritual health. Drawn from Eastern practices like yoga and tai chi, it encourages controlled breathing to keep your body and mind functioning at their best and will promote feelings of calm and relaxation. Many experts suggest that focusing on breathing brings increased self-awareness and mindfulness. 1 Equal breathing: This equal-ratio breathing technique is practised by making sure that the inhalation is the same length as the exhalation. To start, inhale for the count of four and exhale for the count of four, all through the nose. This is said to be soothing and helps to calm the mind. You can do this any time, in any place. 2 Abdominal breathing technique: With one hand on your tummy and the other on your chest, inhale to feel your diaphragm inflate with enough air to stretch the lungs. Exhale slowly. The slower you breathe, the quieter your mind will become. Aim to take deep and steady breaths for ten minutes. 3 4–7-8 breathing: This exercise – also referred to as ‘The Relaxing Breath’, is based on pranayama, an ancient Indian practice that means ‘regulation of breath’. It’s done by first exhaling through the mouth, making a ‘whooshing’ noise. Close your mouth and inhale quietly for a count of four. Then hold your breath for a count of seven. Then exhale completely through your mouth for a count of eight, making a whooshing noise. Inhale again and repeat the cycle at least five more times. Breathing out for so long can feel hard to achieve at times – and you might pull some weird faces, but the benefits are worth it! I always try and do this after a workout because it automatically clicks my body into recovery mode, stimulating the parasympathetic nervous system. This allows the body to recover from the stress of the workout and diverts more blood to the digestive tract, allowing for better nutrient transportation around the body. AS WE BREATHE DEEPLY, WE OXYGENATE THE BLOOD AND RELEASE ENDORPHINS, OUR BODY’S NATURAL PAINKILLERS, WHICH REDUCE STRESS Top tips to beat the Sunday-night blues One minute you are having a brilliant weekend, then the next moment it’s Sunday night and you are overcome by waves of dread about the enormity of the week ahead. Even if you love what you do, Sunday nights can feel tough; apparently two-thirds of us experience the phenomenon known as ‘Sunday-night blues’. Sunday is my day off but I always feel like Sunday night comes round too quickly! Here are some things you can do to try and ward off these feelings. Schedule fun plans for Sunday instead of Saturday Try and distract yourself by planning a meal with friends on Sunday, rather than Saturday. It doesn’t have to be a late night but will keep you in weekend mode for a few hours longer. Get organised Instead of heading straight to the sofa for a Netflix marathon, use the time to get organised for the week ahead, so you are less stressed about your to-do list and more positive by the time Monday rolls round. Preparing nutritious meals and snacks in advance will not only help you save money but will make you feel good too. Recognise the feeling! Recognise that many other people also feel the same way on a Sunday evening and that it will soon be over. Like many other things, it’s just a temporary feeling and soon Friday will roll around again! Avoid Saturday night blowouts Alcohol has many effects on the mind and body and is most notably a depressant. With a hangover, the reason you feel so sad and sluggish is because the levels of dopamine (the ‘pleasure’ chemical) in your body are really depleted. Some people are more affected than others, but it will eventually catch up with you! Avoid the temptation to catch up on sleep Experts say you can get too much sleep and long lie-ins can create what they call ‘social jet lag’ – where our body clocks are out of kilter. This affects our natural rhythms, making us feel worse and less rested. For me, more than nine hours can make me feel lethargic and out of sync. Sometimes I will go to bed an hour later and get up an hour later but any more than this and I don’t feel good! Relax before bed Read a good book, meditate, take a bath, do some stretching or listen to some calming music. Keep your work and laptop out of your bedroom and use this strictly for sleep. (#ulink_cf9d7c69-3766-5bd0-b6fb-1ca4f3ffd423) Having always been health-conscious, I am lucky because I generally don’t suffer from coughs and colds. But I’m not completely immune and from time to time, I’ll have cold symptoms, bouts of tiredness and feel under the weather. This can be a disaster for training and competitions. The last thing I need as I’m standing on the end of a board is a runny nose or tickly throat! But for many of us, it’s exactly during those times when we really could do without being ill, that we are struck down by a cold or other illness. Most areas of our health and well-being can be controlled by forming a few extra habits that will prevent – or at the very least reduce – illnesses and other problems. So what can you do to boost your immunity? The immune system is our bodies’ natural defence against illness and on the whole, it does a remarkable job of protecting us from disease-causing microorganisms. It is an interactive network of organs, antibodies, white blood cells, proteins and other chemicals that recognise foreign bodies like bacteria and viruses from the body’s normal healthy tissues and destroy them. However, it doesn’t always protect us from the barrage of germs we come into contact with and some will invade successfully, making us sick. Having a healthy immune system does not mean that we won’t get a cold but it will mean our ability to fight it off quicker is stronger, which may mean the difference between a sniffle and a full-on cold. It is important to note that our immune system is complex; because it is not a single entity but a system, it relies on many different things and therefore requires balance and harmony. Sometimes our immune system can malfunction, causing illnesses such as autoimmune diseases and allergies. I suffer from hay fever over the spring and summer months, so always ensure I get a healthy dose of vitamins (especially vitamin C, which is said to be a natural antihistamine) when I feel my nose start to itch and my eyes water. You may just think about boosting immunity during the winter months but our immune systems work hard all year round and an infection can happen at any time. Stress and immunity are intrinsically linked and studies have shown that stress can play havoc with our bodies and leave us more susceptible to becoming ill, so being more mindful and practising some of the other habits in this book will help. Hand washing is also an important tool in the fight against germs. In London, for example, an estimated 2.29 billion people use the buses and 1.34 billion use the Underground every year, making it a hotbed for germs and bacteria. Metal poles, seats, tray tables and other surfaces are often contaminated with microbes and bacteria. Keeping our hands clean is one of the most important steps we can take to avoid illnesses and spreading germs, so if you travel to work by public transport, make sure you wash your hands when you get there. This might seem an inconvenience, but washing your hands for 20 seconds is far less annoying than spending two weeks in bed with the flu. Always ensure you wash your hands properly with soap and water, using the water first, then lathering your hands in soap and rubbing and washing every area, including the backs of your fingers. I read recently about washing them for the time it takes to sing ‘Happy Birthday’ twice – around 20 seconds – to fully get rid of germs. It’s also really important to dry your hands properly because research shows that bacteria tend to spread faster on damp or wet hands. I also carry hand sanitiser around with me. Try to remember to wash your hands several times a day and always before you eat. Also, don’t forget to clean your mobile phone from time to time – according to research, our phones are ten times dirtier than most toilet seats! Yikes! IF YOU DO ONE THING… Wash your hands thoroughly for 20 seconds using soap and water after travelling on public transport. 6 ways to boost your immunity We all know what it feels like to have a cold coming on: headache, painful sinuses and a tickly throat. Here are some sure-fire ways to boost your immunity with these germ-zappers. 1 Eat a nutrient-packed diet: The old-fashioned ways of keeping our immune systems healthy through diet and exercise really do work. A varied diet of fruit, vegetables, whole grains and lean proteins will help your body defend itself against germs. Avoid reaching for junk food when you start to feel unwell; in particular, polyunsaturated fats tend to supress our immune systems. One of the first things I do when I start to feel ill is to increase my vitamin C intake, eating lots of fruits and vegetables. 2 Recruit an exercise buddy: Working out will not only keep your waist trim but it has been proven that people with more sedentary lifestyles are far more likely to get colds and other infectious diseases. Working out with an exercise buddy will not only help you achieve your fitness goals but will make you work harder and keep you motivated. 3 Get enough sleep: When life is busy it can feel like the best way to get everything done on your to-do list is to cut down on sleep. However, not prioritising sleep can have disastrous health consequences. Sleep deprivation and stress increase the production of the hormone cortisol, prolonged elevation of which can suppress our immune function. Poor sleep is also associated with reduced numbers of the cells that fight germs. 4 Eat probiotic foods: Did you know that around 70 per cent of your immunity is in your gut? There are trillions of beneficial bacteria located here that will help you absorb nutrients and fight off infections. Recent research shows that eating food live with active cultures may offer additional benefits compared to regular foods. Good examples include live yoghurt, kefir and cultured vegetables like sauerkraut and kimchi. 5 Cut down your meat intake: Plant-based diets are naturally anti-inflammatory because they are high in fibre, antioxidants and other nutrients and much lower in inflammatory triggers like saturated fats. Studies have shown that people who do not eat meat and follow plant-based diets reduce their levels of C-reactive protein, an indication of inflammation in their body. Aim to have meat-free days at least three days per week if possible. 6 Catch some rays: Sunlight triggers the skin’s production of vitamin D and this will boost your immune system. Don’t get cooped up: when the sun is shining, get outside and enjoy it! In the summer months, you can be without sunscreen for 20 minutes, although always remember to apply it generously if you will be outside longer, especially to your face. As well as the health risks, sun damage will be the fastest thing to age you, so protect those pretty little faces. Top inflammation-fighting foods and how to incorporate them into your diet Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/tom-daley/tom-s-daily-goals-never-feel-hungry-or-tired-again/?lfrom=688855901) на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.