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Blackbrook Nutrition Habits


A simple nutritional habit will be posted up each week. They will begin simply and will gradually increase over time through the addition of new nutritional fundamentals. These habits / tasks will follow a logical order and will build to something truly special - long term, permanent health and body composition changes.

Focus on sound nutrition from Monday through to Saturday with Sundays off. You should make at least a little effort to not eat like, 5 cheesecakes and 3 Big Macs on your day off...  

This will not be expensive to follow. There is no point in forking out for B12 injections, Rhodiola Rosea and Hurricane XS if you’re not eating vegetables…  

If you fail to comply six days in a row, be honest with yourself. Instead of moving forward to the next step, stay on the step until you have that habit dialled in.

All you have to do is put a post it note up somewhere and mark it off daily when you have completed the task/s. Simple.

Let's get into it! 

Step 1 / Drink 1 pint of plain water every day.

You are more than welcome to drink more than 1 pint of water, but don’t even think about drinking less. This step is a minimum not a maximum.

Plain water and plain water alone counts towards this requirement. If you add lemon juice / squash / scotch (Julie...), that water does not count toward the requirement. The reason for this is simple: if you cannot drink plain water you are as far removed from nature as is physically possible, so you need to learn to at least tolerate it, and preferably enjoy it.

Water is used in every metabolic process (respiration, digestion, assimilation, elimination, etc). If you are not drinking enough water, you are inhibiting these vital processes, the nutrient and oxygen delivery to your brain and muscles, and you are slowing down your fat burning process…  

Your body is 50-60% water overall. Your muscle, brain and blood are all about 80% water. This means hydration levels affect your health, and your physical and mental performance.

Dehydration is defined as a loss of water equal to 1% + of bodyweight. If you are 60kg that is only around one pint, so if you are not actively drinking water throughout the day, you are dehydrated. Thirst is most commonly perceived between 1-2% bodyweight loss in water, but your metabolic process start suffering long before that (at about .5% bodyweight loss).

A drop of 1.5% in your hydration levels translates as a 10% drop in your maximal strength… And the leaner you are, the worse the drop…

Because we can become dehydrated so easily, don’t wait to get thirsty to drink water - drink early and often.

Pretty easy right? Boys and girls, this is step one... This is where it all starts...

~ Coach Collins 

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