5 Rules For A Healthier Lifestyle

Being a Formula 1 driver is tough. Far from the glamor and magic of racing in some of the world’s most sought-after locations, drivers have to prepare their bodies to withstand 10 months of mentally and physically exhausting work where a split-second loss of focus can result in a crash of more than 200 mph.

Enter personal trainer Michael Italiano. The eight-time Grand Prix winner’s performance coach Daniel Ricciardo has done an outstanding job keeping his client in tip-top shape and ready for the starting line as he navigates the globe to navigate time zones.

His secret to Ricardo and the other clients he works with through MI Coaching doesn’t include a strict schedule of gym and porridge sessions. In fact, it is all about adopting healthy habits. “I’ve seen many people walk into the gym and have amazing transformations in four to 12 weeks, but if they can only maintain it for 12 weeks, is that healthy?” Italian says. “I have developed a form of training where I will not make you lose 10kg in four weeks, but I will help you shed it over six months and avoid it. It is long lasting and more sustainable.”

It doesn’t require you to completely change your lifestyle: instead, it’s based on five easy-to-follow, achievable, and convenient rules. “If you set unattainable goals, you will start to get frustrated, doubt yourself, and come up with excuses. But if you make small, incremental, achievable changes, all of a sudden, you are more consistent. Consistency leads to motivation, and you get a natural sense of satisfaction and satisfaction with your actual commitment to your goals. I like gradual changes because they’re easy and achievable, and it seems like you don’t really do anything.”

1. Drink more water

It may sound simple, but this is the starting point for all Italiano customers. “A lot of people associate stress with external factors – work, family, relationships – but people don’t realize that dehydration puts too much internal stress on the body,” he says. “Not drinking enough can affect your digestive system, your mood, and your efficiency, so you can’t reach the capacity you want to work at.”

Drinking enough water – the UK Eatwell Guide recommends six to eight glasses a day – will not only improve all of the above, but have a noticeable benefit physically as well. “Moisturizing will really improve your complexion,” adds Italiano. Try to take regular photos so you can compare and contrast visually once you make an effort to drink more.

2. Prioritize sleep

The importance of sleep for health is finally getting the importance it deserves in the media, but if you’re already getting the recommended amount of sleep at night, there are limits to improvements, right? wrong. “I would probably say 90% of my clients didn’t actually get the recommended amount of sleep — and good sleep — before they signed up,” says Italiano. “A lot of people associate seven to eight hours of sleep with seven to eight hours of sleep, but staying in bed for eight hours doesn’t necessarily mean you get eight hours of good sleep. If I want to get eight hours of sleep, I’ll try to I make sure I’m in bed for nine hours because you’re probably going to wake up a bit and not get as much REM or deep sleep as you do. Like.”

Sleeping is something he worked on with Ricardo. “I brought him a travel pillow, upgraded his eye mask, and gave him some lavender [pillow] Spray to improve sleep,” says Italiano. The additional changes seem to be working, as Italiano tells us have improved focus and alertness on race day, and reduced discomfort in the car’s cockpit.

3. Keep training simple

If you’re on a four-week punitive plan, it can help you maintain weight, lose weight or increase muscle mass quickly, but you may find your hard work wanes when your training intensity drops. Italiano believes that the most sustainable physical adaptations come from the activities that are part of your life. “If you stick to a healthy lifestyle, you have more energy and when you train you will get a dopamine boost and you will want to train. It will not feel like a chore or you are on a plan.”

4. Be patient

When making these small incremental adjustments, it is important to remember that you are involved in them in the long run and that the changes may take longer as a result. This long-term view also means there is more allotment for the odd bad day.

“I had a client who tried to stay fully functional for the first two weeks, and she got stressed out — her cravings were going through the roof, she couldn’t sleep and actually put on 2kg in weight. She was the type who if she didn’t stick to something, or had a bad day, She “ruined it”. I told her a bad day doesn’t spoil anything as long as you’re back on the horse the next day. I started seeing some flaws early on – she was working long hours and skipping meals because she was too busy – so we changed a few things and in Within six months, I lost 12 kg.

5. Listen to your body

“I see a lot of people trying to train a lot,” Italiano says. “If you are really hurting or feel something is bothering you, rest — don’t try to move on.” Your body doesn’t need to scream in pain for you to listen either, and there are other signs that it needs a break.

“Gradual overloading – making sure you increase repetitions or increase the weight by 5% each week – is very important when trying to get great results. If you notice that you are stabilizing or getting worse, that is a big sign of overtraining.”

Italiano adds that difficulty sleeping can also be an indication that you need to take a break from training: “If you’re struggling, it could be a sign that you’re overstressed and your body needs rest.”

Michael Italiano is the F1 performance coach for Daniel Ricciardo and owner of MI Coaching, which offers customized training plans

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