Coach Platt:

• Strength Train. The benefits of strength training are vast. They include improved body composition (more muscle= more calories burned!), stronger bones, improved hormonal balance, and an increase in your “mental energy.” You just feel better after training. All men should include regular strength training in their lives.
• Get more sleep.  Again, the benefits of sleep are unbelievable. Hormonal levels improve, weight management becomes easier, stress is reduced, your immune systems improves, you experience more mental clarity. Basically, everything gets better with improved sleep quality.
• Practice Moderation.  I’m as guilty as anyone when it comes to needing to practice moderation. I have a sweet tooth that can rival anyone. I’m also a big fan of the 12oz curls. With that being said, practicing moderation with life’s sweet treats can go along way in helping to improve your overall health.
• Eat more veggies. We could all benefit from eating more green, leafy veggies. No need to go total vegetarian here, just try adding something green to your plate everyday.
• Drink more water. Sounds simple and it is. Being properly hydrated helps improve nearly every bodily function. It can help you feel full longer between meals and help to stave off the mid-day sugar cravings.
• See the doc. I’m horrible about this. I avoid the doctors office like the plague…and my dad is a doctor. However, we as men need to realize that we don’t know everything and we need to get checked out from time to time. Allow the professionals to do their job and make sure that everything checks out.
• Have fun. Too many people are unhappy. You can see them from a mile away. Poor body language, down in the dumps, stressed out, strung out, just not happy. This can take a huge toll on your health. Start adding more fun to your life and I guarantee you’ll see an improvement in your health. Having fun is the easiest thing you can do. You don’t have to go anywhere, do anything special or need any equipment. Just smile and laugh more. Trust me, you’ll feel better.
• Move more than you sit. Again, nothing life changing here, just get up and move. A lot of men suffer from chronic pain that could be alleviated simply by getting up and moving more often that they’re sedentary. You’ll burn more calories by being more active (always a plus) and help reduce that lower back pain that constantly shows up. If you work in an office, set an alarm for every hour to get up and go for at least a five minute walk. If you can, get a standing desk. If you’re forced to sit for long periods of time, try adding some simply mobility exercises to your daily routine to help offset some of the issues that can be caused by sitting for long periods of time.

Coach Macdonald:

• Strengthen your core, save your back. Keep in mind, your core includes the glutes, extensors, hip flexors and Abdominals.
• Manage portion sizes: Avoid grabbing the bag or box of a snack, we’ve all done this and 15 minutes later, you are looking at the bottom of the container.
• Use interval training in place of prolonged aerobic exercise, it’s the quickest way to burn fat and build up your overall fitness levels.
• Laugh more, it improves your quality of life, period.
• Increase healthy fats such as omega 3 fatty acids, and good carbs such as whole grains. Omega – 3 fatty acids are used to assist in the formation of cell walls, improve circulation, and increase oxygen uptake. Research also suggests consuming whole grains rather than refined grains may help reduce chronic diseases.