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Entry 1 : Eat, Exercise & Energise through Sleep – To Be the very Best Videographer, Photographer Person Kuching Malaysia Perth Australia

To be the very best, you need to be physically optimal.

Step 1: Enough Good Food!

I mean making sure you get your daily recommended intake of food which turns out to be a whole lot of food!

Mainly veggies and grains.

This will help you lots in the long term as I have been testing it for the past year or so and I have discovered that you can do it regardless of your budget and where you are. (Based on experiences in Australia and Malaysia .)

So start getting your diet up to scratch.

This is your daily recommended diet:

AUSTRALIA ( https://goo.gl/23r6gC )

SINGAPORE ( https://goo.gl/hb3RZG )

2. Enough Water!

Please make sure you drink enough water too! It is dangerous to have too little or too much!

As this research shows,

“Approximate adequate daily intakes of fluids (including plain water, milk and other drinks) in litres per day include:

  • women – 2.1 (about 8 cups)
  • men – 2.6 (about 10 cups)

These adequate intakes include all fluids, but it is preferable that the majority of intake is from plain water (except for infants where fluid intake is met by breastmilk or infant formula).

Sedentary people, people in cold environments, or people who eat a lot of high-water content foods (such as fruits and vegetables) may need less water.”

3. Enough exercise.

As this research shows,

“For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

  • Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
  • Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.”

4. Enough sleep!

As this research show,

This is one of the best ways to test whether you’re sleep deprived.

Story at-a-glance

  • The sleep onset latency test, created by the late Nathaniel Kleitman, Ph.D., can help you determine if you need more sleep
  • Lie down in your darkened bedroom to take a nap during the early afternoon. Hold a spoon over a metal tray placed on the floor beside your bed, noting the time
  • When you fall asleep and the spoon crashes down onto the tray, waking you up, immediately check the time and note how much time has passed
  • If you fell asleep within five minutes, it means you’re severely sleep deprived; if it took you 10 minutes to fall asleep, you could use more sleep, but if you managed to stay awake for 15 minutes or more before falling asleep, you’re probably well rested”


So I’ll leave you with this thought as you discipline yourself today.

Dis-moi ce que tu manges, je te dirai ce que tu es. “Tell me what you eat, and I will tell you what you are.” – Anthelme Brillat-Savarin

(Source: The Atlantic – https://goo.gl/F3Q3DH )


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