3 No-Brainers to Set You up for Success

Fitness & Training Tips
By Marek

About Marek

I believe that I haven´t reached my full CrossFit potential and have plenty of room for improvement, as an athlete and as a coach. Becoming a part of Ignite brings me a step closer to fulfilling my dreams and I’ll do my best to help all of you to reach yours.
 If you want to achieve anything in your life, then consistently building up small habits will lead you to success over time. While the fitness magazine headlines read “4-minute abs” and “how to lose 7 kilos in 7 days,” those who take the opposite approach and play the long game are the ones who will continue to see progress over a lifetime.
 Before you worry too much about training twice a day or whether you need to try this or that supplement, focus on consistently achieving these three little habits that will lead to big pay-offs in the long run.
  • Get your beauty sleep – in today’s world the pressure is everywhere. Over-working at your job to get the promotion, hitting it hard at the gym to see results and be present at home to build quality relationships with your family. At the end of the day this leaves little time for sleep, and many people end up prioritizing other aspects of their life instead of getting to bed each night. 
    Unfortunately cutting down on your sleep will leave you less mentally sharp at work, you will most likely physically under perform during your workout and end up being short-tempered around your family and friends.
    Fortunately for you there is an easy fix – get at least 7 hours of sleep every night. Make sure you go to bed earlier if you need to wake up early in the morning, turn of the  TV at least 30-60min before you go to bed and avoid having late afternoon coffees.
  • Eat your vegetables – yup your mum knew what she was talking about and you should’ve listened. There is a million different diets, but one common thread among successful and healthy people is that they strive to have at least one serve of vegetable per meal. Until you get this one right there is no point of talking more specific about your macronutrients and or supplements.
    Vegetables contain many of the micronutrients that our bodies need and they do so while also being less calorie-dense than many other foods in our modern diet. Simple things like tossing a handful of spinach into your omelet or adding green beans to your dinner can pay huge dividends over time.
  • Lift weights at least three times a week – if you are reading this post, then you are a person who cares about their health and already enjoys training. To get the positive change in your life aim to train at least three times a week. Yes, to some of you it might seem bit low, then maybe look at it as 150 workouts a year. Just imagine what can you achieve if you hit all of them hard and with purpose.
    Once you show me 3 months of consistent training, then we can start talking about optimal training frequency, intensity or recovery practices.


I know it’s easier said than done and there is always something that’s need to be taken care of. But you only have one body and health, make sure you are looking after it.