Here at www.thebodycamp.com in Ibiza, we encourage the following “14 ways to thrive” to lead a healthy lifestyle…

1. Sleep more! This is by far at the top of the list. You don’t get enough sleep. From burning the candle at both ends, putting in too much time at the office and then trying to get to your daughter’s music practice, dance class, or son’s karate practice. You are exhausted! Then experts tell you to eat together as a family and you also want to spend time with your spouse, all while trying to finish a big project at work and you’re on your email until the small hours of the night! Power down and get some solid sleep (7-8 hours/night). You’ll do better at all those other things when rested.
2. Eat breakfast.While skipping breakfast or prolonging the morning fast may work for some, for me, for guests staying at www.thebodycamp.com and in most of the scientific literature I’ve read, I believe a high quality breakfast is best.  And that’s the key — high quality, meaning some protein, some veggies or fruit and fibre, for example a veggie omelette, a couple of hard boiled eggs with a piece of fruit or a homemade protein smoothie. The list can go on, but fueling your body in the AM is best!
3. Power down.You may be physically present with those who matter, but being mentally present is most important. Set deliberate “no electronics” time each night with your family, friends and actually talk. To real people -it’s amazing!
4. Start your day smarter.Rather than immediately checking your Iphone as soon as your eyes open, try a new routine.  Maybe pick up a good motivational book and read. Take a few extra minutes to play with your children/pets. Or spend five extra minutes making a quality breakfast. Down time is necessary and will boost your brain function.
5. Move more!Over the last few years, I’ve seen “experts” suggest cardio is bad. Cardio isn’t bad. Though slow cardio is not the most efficient way to lose fat, it does build your “base” – with all movement being excellent and necessary. So in addition to your sprints or higher intensity short duration training, add general movement too. Maybe it’s walking, cycling, playing tennis or swimming, or dance – whatever you love – just do it!
6. Eat protein more frequently.While I surely think people can benefit from eating more protein as a whole, at least eating it more frequently is a start. As of now, most eat the majority of protein at night. But it would be better to spread intake more evenly throughout the day. Include a fairly equal amount with all meals and snacks. Eggs, nuts, cottage cheese, fish, chicken, turkey, Greek yogurt, protein shakes — mix it up, just be sure to eat it frequently!
7. Eat Your 3’s.Take omega3/6/9 — find it in fish or udo’s oil (I get it in whole foods) Eat fish regularly if possible from a good source. With heart disease the number one killer of men and women in America, eating more fish or replacing other protein sources with fish is a wise idea.
8. Pick up heavy things and put them down!As we age, we all can lose muscle mass – around 1% per year after age 35!  Combining rule number 6, along with lifting weights, will help prevent or reduce that normal muscle loss.  Use it.
9. Eat water.Watermelon, cucumbers, greens, melons and really a lot of fruits and veggies are more than 90% water.  That’s a lot of nutrient dense volume for very few calories.  In other words, these foods fill you up without filling you out.
10. Drink your water too.Along with number 9 above, drinking water is smart too. I recently started a habit that helps me feel much better — every morning, the first thing I do after getting out of bed, is fill up a large glass of ice water and drink it before coffee, tea or eating anything. It’s invigorating and gets my day started right.  Try it.
11. Get in the kitchen (to cook, not just eat)!The more you cook, the better you look. Get control of what you eat and the portions. Fast paced, take out, fast foods are all fine – on occasions. None are fine all the time. Get in the kitchen and be a student. Cooking is an essential life skill for a good body – the reason we have cooking lessons here at www.thebodycamp.com.
12. Eat nuts.  Nuts are one of the healthiest foods available – pistachios, walnuts, almonds, Brazil nuts – all are amazing for you in their own, respective ways. Some data suggests two – 1 oz servings per day can even help with weight loss. Outside of that, they’re portable, convenient, and not perishable – so travel well.
13. Eat a high protein breakfast.Data shows the general population is not doing well in this department, by eating an average of just 10 grams of protein for breakfast, about 15 at lunch and around 65 at dinner. But protein research has shown that eating around 30 grams of protein at breakfast has such a powerful effect, you’ll voluntarily have a 200 calorie decrease in the evening meal. That can mean fat loss or at least maintenance, but it also means your muscles are happier and you can maintain muscle mass -A win win. Consider steak and eggs, cottage cheese, Greek yogurt or start your day with a protein smoothie.
14. Rainbow Your Diet. Think about the rainbow……variety – veggies and fruit.  For every 2 veggies, eat 1 fruit and aim to include some with each meal and snack.

If you are interested coming to stay at The Body Camp, email info@thebodycamp.com or book on our website www.thebodycamp.com/bookings

Written by Rick Parcell – Europe’s no 1 Master Coach

Partner and Co-creator www.thebodycamp.com

Some concepts have been sourced from www.success.com and this website is definitely worth looking at.