This article is about making sure that you are doing the basics in achieving your goal. It is human nature to get bogged down in the finer points of something, often at the expense of the main body of it.

We regularly get people asking us about anti-oxidants, fat-protein ratios, supplements, etc. When we look with them at their lifestyle and diet they are often doing little or no exercise and are eating an unhealthy diet. Most of the things people ask us about will be of little assistance if the basics aren’t in place.

So for today let’s make sure your doing the basics. If you’re not doing some or all of the following, make sure you start before we bother looking at the fancy stuff.


Eat breakfast

The most important meal of the day, breakfast will help you kick start your metabolism and steadies energy levels throughout the day. Most people who skip breakfast do so for the following reasons:

  • They think it’ll help them lose weight. Einstein once said “Insanity: doing the same thing over and over again and expecting different results”. How long have your been skipping breakfast for? Have you lost the weight?
  • They don’t feel they have time. There are 1440 minutes in the day. Is each and every one of them genuinely filled and you can’t spare 5 of them to have a quick breakfast? If you watch TV, go on Facebook or do anything else non-essential at any point in the day, then you have time for breakfast, you’re just choosing not to have it.

Drink plenty of water

Try to consume 2-3 litres of water a day.  And no, coffee doesn’t count. Worst case scenario – you have to go the toilet a little more often. Is that worse than not achieving your goal?

Do some form of exercise 3 times a week

It doesn’t have to be the gym, just something that raises your exertion levels. Aim low and over-achieve. You can always find time for a 5 minute walk or 10 press ups in front of the TV.

Get Enough Sleep

Convention states that we need 8 hours a night, but we’re all individual. If you’re tired (without caffeine) then you probably need more. Again, if you’re choosing to watch TV or something else instead, then you aren’t prioritising your health and wellbeing.

If you’re not doing the above, start NOW. If you are, carry on and we’ll get to some more stuff later that will help you.

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.