HOW TO GET THE MOST FROM YOUR TRAINING/WORKOUT

What sets Pro-Athletes apart from Amateurs?

The same things that matter when you want to get the most from your workout:

1. Attitude
2. Plan
3. Preparation 
4. Visualization
5. Environment
6. Meal Planning
7. Equipment
8. Attire
9. Mentor/Coaching
10. Head in the game/Focus/Perspective
11. Hydration
12. Supplementation

ATTITUDE 

Yes, attitude is first on the list for a reason, as your attitude will determine and be a reflection of each of the following nine areas. Poor attitude equals poor planning, equals poor preparation, equals poor visualization, equals... so on and so forth. A healthy, stellar attitude will bring you healthy, stellar preparation, plan, visualization, etc. 

There is ALWAYS room for improvement in one's attitude, but we mustn't wait for perfection in any given area or we will surely miss the mark. Start where you're at, with what you have, and give it your all.

What's your attitude on a scale of 1-10? What would your friends, co-workers, and spouse rate you?

PLAN

Successful athletes PLAN their training, PLAN their meal times, PLAN their rest time, and PLAN each and every activity that needs too be accomplished, in order to succeed. Do they PLAN to fail? Not generally, however, should the occasion arise, they view it with the perspective of learning a lesson, not necessarily failure.

PREPARATION

Elite athletes begin their preparation well before the hour of need. Location, coaches, training buddies, meals, music, packing and so forth are set in place days, even weeks in advance.

VISUALIZATION

Every athlete at the top will tell you they take and make time each day, or prior to their 'event', to visualize. They perform a mental rehearsal of what they need to accomplish and how they would like to accomplish it. Studies show visualization works. The mind/body connection are as though you're actually performing it physically when you're not.

ENVIRONMENT

Successful athletes try to maintain an environment that's supportive to their success. This includes friends and activities. Unfortunately, some athletes give way to social activities such as drinking, etc. You can see what happens to performance when activities of these type are not weeded out of their environment.

MEAL PLANNING

Athletes at the top of their game do not take meals as a per chance type of event. Of course, occasions arise that require flexibility, however, for the most part they know the fuel they put into their bodies will determine not only their performance, but also the quality of their sleep, recovery time, and endurance.

EQUIPMENT

Many people have the misconception that elite athletes train only at expensive gyms and so forth, not true. You'll find some of your best athlete's outdoors training at the beach, a park, in the mountains, and even their garage. The key is, they know how to utilize what's available to them. 

ATTIRE

You won't find top athletes wearing cut-offs and an oversize T-shirt when they're training. Top athletes wear clothing that wicks away moisture, conforms to the body and the activity they're engaged in, and change into new attire as the need arises.

MENTOR/COACHING

Every athlete needs a mentor and every athlete needs at least one coach. We all need someone to look up to, to inspire us, motivate us, and show us 'It CAN be done'. Top athletes are no different, they're just a little further up the totem pole and have worked their asses off to get there. All find they are now mentors and coaches themselves, while still in need of them themselves.

HEAD IN THE GAME/FOCUS/PERSPECTIVE

Great athletes don't happen by accident. They think about it all day long, they sleep on it at night, and they learn and talk about it all the time. They're focused, and as a result, are driven, determined, and relentless in their quest to succeed. They can change their perspective in a blink of an eye, and therefore, rebound quickly from mistakes and short lived perceived failures.

HYDRATION:
Proper hydration is crucial for both daily health and well-being as well as sports/training performance. To stay properly hydrated requires one has the necessary electrolytes to do the job. I'm not a fan of Gatorade and other sports drinks, but in a pinch they're better than nothing. When one is consuming a diet high in organic vegetables and a wide variety of vegetables, chances are great you're getting plenty of electrolytes. If you're planning a long run outdoors in the sun on a hot day though, I'd carry and use electrolyte package(s) with me and sipping on them throughout my run.

SUPPLEMENTATION:
As an athlete that's trained at an elite level for years I can speak of the importance of supplementation. If you are an elite athlete or training for more than the average person, I'd consult with a knowledgeable natural health doctor, sports medicine specialist, or start your studies on the human body because as an elite athlete you'll burn through fuel readily, and the excess demands placed upon the body will take a toll on all level (mentally, emotionally, physically, spiritually), if one does not know which areas need the support via supplementation, but be aware and don't just start taking something because your neighbor did. Supplements are no joke and like many other goods sold, some are of pure quality and others are garbage.  


 r.  
BOTTOM LINE

What can we learn from these people? A lot! How bad do you think they want it? How bad do you think YOU want it? The proof is in the pudding , as they say. Your actions will always speak louder, and  more volumes, than your words.

Use these areas to set yourself apart, to be that which you desire to become, it matters not the area of life you're after. Apply yourself wisely, and expect success!

Set yourself apart and start with your Personalized Meal Plans and Customize Training Programs at: www.jillnix.com

Greetings Readers,

Please drop a line (on the blog), or send me a request with topics you're interested in learning about to jillstightbody@earthlink.net.net

Goal Setting 2013

HAPPY NEW YEAR!

It's been a busy last four months for me. I finally had a couple of long overdue surgeries taken care of, and have been relearning use of hand/wrist. I took time off teaching, saw a limited number of clients, did meal plans, posted daily on my FB page, took a rest from a couple others, but was mostly tuned into a more quiet side of life. Everything seemed to move in slow motion compared to the fast paced lifestyle I was used to living. And now that I'm onto recovery, and a New Year just around the corner, I've decided I'd like to find a happy medium between the fast and slow. 

Each has it's pro's and cons:

PRO'S: FAST PACED LIFESTYLE

- Get a lot done in a short amount of time.

- You go to bed at night feeling like you've really accomplished something.

- Things don't get re-written down 'to do' the next day, etc.

- You burn more calories.

- It keeps you alert.

- You're never bored.

- You learn to schedule time wisely, and to the minute.

- You generally learn to multi-task.

CONS: FAST PACED LIFESTYLE

- It leaves little room for growth when you're busy all the time.

- Your life inevitably grows shallow, as you don't ever have enough time to yourself to really think about who you are, where you're at, where you're going, and see where changes need to be made.

- It's stressful.

- It can lead to all kinds of health issues.

- Insomnia is common.

- Illness can strike more frequently.

- It teaches your mind to constantly flip channels.

- Most important: You may eventually run out of time for the people who mean the most to you, and/or need you most.

- It may not be the example you want for your kids in the long-run.

PRO'S: SLOWER PACED LIFESTYLE

- You can actually chew food at meals so well your body can digest it.

- You have time to spend with the people who mean the most to you.

- You can take time to really listen.

- You can receive insights through meditation and having a quiet mind.

- Your body and mind has a chance to experience true relaxation.

- You have time to create.

- Silence expands your awareness.

- Good for your health and stress level.

CONS: SLOWER PACED LIFESTYLE

?

CHANGE REQUIRES SACRIFICE/ACTION

If one is to go from a fast paced lifestyle to a more relaxed, stress free lifestyle, there are priorities that need to be set, sacrifices to be made, goals to be determined, and ultimately....ACTION must be taken. Only you can decide what lifestyle is right for you, what changes will work best for you, and which goals are worth your time and effort. Life is too short to simply go about each day without any thought to these matters. 

I hope you'll take time to think about what you'd like to accomplish in 2013. I'd like to share with you some categories for consideration. You need not make a goal in every area, however, choose goals that reflect who you are, and where you want to go. Make a plan. Write it down. Take action, regardless of how small or big, towards your goal each and every day. You will succeed!

Each year I gather my family together before the New Year. We all have our goal sheets from the previous years, and many times, we reluctantly pull them out thinking/feeling we've not done much with it. But as we go through and see what we've accomplished, it's nothing short of AMAZING!!!! There is power in writing down your goals!

TOPICS FOR THE SERIOUS GOAL SETTER

PROFESSIONAL

EDUCATIONAL

RELATIONSHIPS

CREATIVE PROJECT

SPIRITUAL

VOLUNTEER

HEALTH

FUN/PLAY

MATERIAL OBJECT

GOALS: SIMPLE MINDED BUSY PEEPS

EAT LESS JUNK

DRINK MORE WATER

EXERCISE 30 MINUTES A DAY

CHOOSE TWO GREAT BOOKS TO READ IN 2013

HAVE 15 MINUTES TO YOURSELF IN SILENCE ONCE A WEEK

PLAN FOUR FUN ACTIVITIES TO DO IN 2013

CALL YOUR PARENTS, BROTHERS, SISTERS, ETC.

WALK OUTDOORS ONCE A WEEK

LEARN A NEW RECIPE FOR A HEALTHY SNACK OR MEAL

GET MORE SLEEP

WATCH LESS TELEVISION

SPEND LESS TIME ON FACEBOOK AND MORE TIME WITH FAMILY

LOOK AT THE STARS

WATCH THE CLOUDS

TAKE A DAY OFF TO SPOIL YOURSELF

TAKE UP THAT HOBBY YOU'VE BEEN WANTING TO DO

DO SOMETHING NICE, RANDOMLY FOR SOMEONE

EASY!

Sounds easy, and it is. It's also contagious! So many times, parents believe they must sacrifice their goals in order to raise their children. Nothing could be farther from the truth. Your kids need to see you happily, and actively involved in the goal setting process. They always learn best through active experience. Your example will preach many sermons your lips could not touch. These lessons will bless them their entire lives.

So, let's go! Let's make 2013 a year to be proud of, a year of growth, a year of progress and the making of many fine memories. Be sure to snap some pictures along the way, or keep a journal if you're a writer. 

Enjoy!

Hello Team,

It's been a long time since I've posted. My apologies. This has been a year of many ups and downs for me, with far too many twists and turns to count. However, just like you, I learn and grow from the experiences, and realize life is indeed good.

Open for topics you wish me to cover...... post your interests or feel free to e-mail me at: jillstightbody@earthlink.net

Hugs!

Food Addiction - Finding Happiness Outside of Food

FOOD ADDICTION

Today’s blog is a rather controversial one. Some believe food addiction is nothing more than a lame excuse for overeating, others will testify food addiction runs their life. On the one hand we have those who, fortunately, have never had issues with food, consider yourself blessed. As a result, it is hard for those who have never experienced food addiction, to understand the complexities of those who do suffer from addiction. However, with an estimated 4 million adults suffering from food addiction, it’s very real.

Food addiction can be likened to any other addiction: pornography, gambling, sex, drugs, alcohol, cigarettes, television, and more recently, internet, and Face Book. Yes, all of these are but a few of the addictions people suffer from, around the globe.

WHAT IS ADDICTION?

According to Medilexicon's medical dictionary:

Addiction is Habitual psychological or physiologic dependence on a substance or practice that is beyond voluntary control. Withdrawal has many meanings, one of which is A psychological and/or physical syndrome caused by the abrupt cessation of the use of a drug in an habituated person.

WHAT CAUSES FOOD ADDICTION?

It would be so nice to just list what causes food addiction, wouldn’t it? It’s just not that easy. Food addiction has been under a tremendous amount of study, and the list the of possible causes grows as more research is done. One thing scientists, psychologists, researchers, and doctors, and even patients agree on though, is it can stem from one to a number of various factors.

A common thread that runs through ALL food addictions, is coping with overwhelming emotions of shame and depression, suffer from low self-esteem, and have a constant need for love and validation.

TOP 10 CAUSES OF FOOD ADDICTION

1. Dealing with emotions, using food as a ‘band-aid’.

2. To gain weight, as a ‘protective’ measure. Particularly those of sexual abuse.

3. Yo-yo dieting, which throws the body out of homeostasis, creating a ‘cycle’.

4. Refined sugar, fat becomes outright habit forming, and becomes an addiction.

5. Low serotonin levels.

6. Biological abnormality of the hypothalamus not sending proper signals.

7. Researchers have recently found a genetic mutation that appears to cause food addiction.

8. Negative psychological influences at a young age. Critical comments, etc.

9. Depression.

10. Loneliness.

Keep in mind there are other causes which can be linked to food addiction, as well.

WHAT CAN I DO TO STOP FOOD ADDICTION?

There is no ‘one size fits all’ remedy. You may require several of the following to meet your needs and recover from addiction. One thing is for certain, you will need support, both at home, at work, wherever you may be. The more support you have, the more the people around you can be of help in a weak moment. A listening ear, a shoulder to cry on, someone to hold, and express your frustrations to, can make a world of difference.

STOP THE MADNESS

1. Get nutritional counseling.

2. Get medical counseling.

3. Look into both individual and group psychotherapy.

4. Read Self-help books.

5. Look into your spiritual self.

6. Learn to manage stress.

7. Learn to remain objective about yourself.

8. Get out in nature.

9. Develop new coping mechanisms when feeling the ‘urge’.

10. Be willing to listen and try new things from the resources listed above.

THIS IS EMBARRASING!

If you, or someone you love is suffering from food addiction, please, know you are not alone. Yes, many feel it is embarrassing. All addicts feel the same way, until they learn to accept the fact that they are indeed, an addict. Think about it, alcoholics try to hide the fact that they drink as much as they do, or they try to show that they can ‘handle their liquor’. Drug addicts do their deals where they cannot be seen, use where they cannot be seen, and often suffer in unseen places. Gamblers don’t want to admit how much money they’ve lost, the relationships lost along the way, jobs, etc. Porn viewers secretly log on and get their fill, it’s no different for a food addict. Money spent on food ‘addictions’, hiding food in secret places, eating the addictive food while alone, it’s all the same.

YOU’RE HUMAN

Some humans are more prone to addictions than others. Many people move from one addiction to another. Accept yourself for who you are. If you want to change, make the necessary arrangements, appointments, and be ready to allow your deepest secrets and hurts to be made manifest on a conscious level. This is a painful process, so be sure you have support.

WHAT’S THE COST and 

HOW MUCH HAVE YOU PAID ALREADY?

The cost will be determined by the duration and type of help you need. Think about how much you have already paid. What have you paid by your health due to food addiction? How much money have you spent/wasted on your food addiction? How much have your relationships suffered from your addiction? Your career? Your ability to be a mother/father/ sister/brother, etc.? How much time has been wasted both in the pre-occupation with food, and the time spent shopping, storing, and consuming it? I’m sure the cost has been high.

WHY ARE FOOD ADDICTIONS SO HARD TO STOP?

Food addiction is different from many other addictions in the way it is a part of everyday life. An alcoholic may feel anxious when driving bar their favorite bar, a gambler when passing their favorite casino. Because food is food, and we are, fortunately, surrounded by it literally everywhere, it makes your challenge that much more difficult. You must eat to survive. Period. You must establish different views, and a new mindset to overcome. You must eliminate.

ARE WITHDRAWALS REAL?

Food addiction withdrawals ARE real. Your body has grown accustomed to the fats and sugars ingested, and will be screaming for more. Be extra careful not to purchase or partake of processed foods, as it is illegal for manufacturers to add addictive substances to them, but they do it anyway. Can’t eat just one? Hmmm… be suspicious.

FINDING HAPPINESS OUTSIDE OF FOOD

Reading, writing, playing sports, enjoying the outdoors, serving others, the list goes on and on. Honestly, you can find happiness outside of food. Truth is, the happiness has always been there, you have just been too pre-occupied to perceive it as such.

BOTTOM LINE

You’re life is too short to waste any of it pre-occupied with an addiction of any kind. You deserve to be ‘free’, truly free. You deserve to be happy, and healthy. May you have the courage to stand up to your addiction, deal with it, and move on to a fruitful, successful future. Begin living today.

Answers to Your Questions About Protein

Hi Team:

It's been awhile since I've posted. I've been extremely busy working on some important items. I hope all is well with you.

Today, I'd like to take a moment to answer questions on the topic of Protein, from a reader.

WHAT'S YOUR OPINION ON PROTEIN POWDER REPLACING REAL PROTEIN?

It largely depends on each person and their circumstances. For the majority, I DO NOT suggest 'drinking' your meals via protein shakes. Let me explain why. Our bodies are meant to break down food. In the process, it causes our metabolisms to work harder. Look at it as an internal stove looking to cook something up. In the process of consuming a 'chewable' protein, you're going to cause internal heat simply through the process of digestion. You are also going to burn more calories digesting those 'chewable' proteins than drinking a liquid. Period.

I realize there are many multi-level marketers pushing liquid meals. I've been approached at least a dozen times in the last few weeks. Body by Vi, Isagenix, are a couple to name a few. I will tell you exactly what I tell them. I enjoy eating too much, and look forward to my meals too much, to drink it in 5 or 10 minutes. I had a friend in AZ. who literally lived off 3 Slimfast shakes a day. When I met her, she'd been doing this for years! How much work do you think her digestive system is getting? What doesn't gets exercised gets lazy, and  

WHAT GETS LAZY....GETS SICK!!!!!

How 'clean' do you think her insides are? Seriously folks.

Don't get me wrong. I've been a distributor for Isagenix for years, this is why. I assist my clients with various detox's. Many of which require time, effort, and above all sacrifice and determination. Some of my clients are too weak (mentally), to handle a regular 'Natural' cleanse, as it requires they go without food, lightly exercise, deep breathe, rest, and follow a very regimented schedule which requires they be at home for 2-7 days. This type of detoxing works. Popping pills, capsules, etc., do not come near true detoxification. I have found Isagenix ideal for someone who either can't be home, or must 'have' food. The Isagenix 9 day cleanse works very nicely for them.

Now, these powders, and many of the standard protein powders contain many types of ingredients. Some contain many fillers, and GMO's are used, others have wonderful ingredients, great nutrition, and studies to back them up. (Don't get me started on studies.) The fact is, we need variety of color, texture, taste, and above all,  

CLEAN

HEALTHY

UNADULTERATED 

food. Yes, I know, we've got people hollering about pesticides, how nutritional value is going down over the years on crops, how you'd have to eat a ton of broccoli to get your vitamin C, how fruits and vegetables are picked weeks before they're ready and driven for weeks to get to the store, and the latest, Monsanto's push to get out of labeling GMO products to keep consumers in the dark about GMO's. Is there truth to these claims? Absolutely! Should we abandon eating and turn to powdered meals? Absolutely not!

Like anything else in life, YOU have got to do your research. If you don't have the time, find a trusted resource and ask their opinion, until you can come up with your own data. Knowledge is power, my friends. These days, with technology, you have to work hard to stay in the game. 

THERE IS A PLACE FOR MEAL REPLACEMENT PROTEIN SHAKES

They are perfect for post-workouts. They are perfect for traveling when you're in the middle of nowhere, and have no cooler, etc. They are perfect for individuals who require such a large quantity of calories, they literally would either be shopping, prepping, or eating all day long, if they didn't replace a couple meals throughout the day with protein drinks. They are perfect for post-surgery when, many times, due to meds, or other circumstances, food is not tolerated. They are perfect when you're in a pinch, or recovering from illness. They are perfect for individuals who have medical conditions of the gut (digestive system), who have a hard time breaking down food. In this latter case, the individual must consult a knowledgeable doctor to get to the root of the problem, rather than ignore it and keep consuming liquid meals, as something could very well be seriously amiss internally.

BOTTOM LINE:

There IS a time and place for meal replacement protein shakes, however, getting your protein from a variety of sources is best.

WHAT ARE THE FOODS YOU EAT TO GET YOUR PROTEIN?

I was a vegetarian for several decades. I found I was cold all the time, my muscle mass was poor considering the amount, and intensity of my workouts, and I had periods of feeling dizzy. I began eating meat nearly two years ago. I immediately saw a change in not only muscle mass, but also the power behind it. The muscle itself had more 'umph' to it. Does this mean everyone ought to eat meat? Each person must decide for themselves what is best for them. No one knows your body as well as you. 

WHAT DO I EAT FOR PROTEIN?

I eat a variety of proteins, but I'd have to say the mainstay of them are from the following list:

1. Chicken breast

2. Turkey breast

3. Egg whites and whole eggs

4. Salmon

5. Flank steak

6. Nuts/Seeds

7. Greek yogurt (plain, non-fat)

8. Whey

I used to have soy, legumes, and beans quite often, however, since I consumed these three foods for decades in place of meat protein, I developed an allergy to them. I'm working on overcoming them to this day. When a person eats the same foods all the time, eventually they will almost always develop an allergy to them. Beware. Variety is crucial!

HOW OFTEN DO I EAT MEAT AND/OR EGGS?

I eat meat several times a day. I used to go through a good dozen of eggs a day. I currently have eggs a few days a week, about a half dozen at a time (serving). I'm always changing my meal plans. I will generally stay with the same plan for 4 weeks, then I sit down and formulate a new one, switching things up.

I HAVE RECENTLY BEEN JUICING AND HAVE REALLY LOVED HOW IT MAKES ME FEEL - HOW WOULD YOU INCORPORATE THAT INTO DAILY MEALS? ARE THOSE MEALS REPLACEMENTS? SNACKS?

I, too, am a fan of juicing, however, it must be done ever so SPARINGLY if you desire to lose fat, and maintain blood sugar levels. If you are an athlete looking to get those 'extra' calories in, juicing is a good option as long as you time it right. If you are a patient who has just had chemo and cannot tolerate food, juicing is a wonderful way to go. These two circumstances are polar opposites.

As healthy and wholesome as home juicing can be, you must be careful what you are juicing for. Is it to cleanse? To quench your thirst? To get in some extra calories? To heal? I won't even ask if it's to lose weight, as it may appear juicing works at the onset, but in the long run, you will suffer. Juice is juice, highly concentrated sugars. Now, if you're looking at consuming 4-6 oz. post-workout, or to throw in with your whey protein go for it. This would be considered your 'meal'. Even if you're juicing a 16 oz. glass of carrots, apples, and beets, I still would not consider it a 'meal or meal replacement', as it's lacking both vital fats, and protein. It's simply liquid calories which spikes your blood sugar, the same as drinking a can of soda. Blood sugar spikes, then falls. Not even an ideal situation for a healthy individual. Take someone with hypoglycemia, and it wreaks havoc. Not only that, but drinking juice in this manner day after day will surely set you up for fat gain in the long run. Also, keep in mind, you're losing the benefits of fiber when you juice. 

DOES THIS MEAN I WASTED MY MONEY ON A JUICER?

No, it doesn't. It simply means you need to carefully think about what your objectives are. Healing? Cleansing? Extra calories? Post-workout accompaniment, etc.

Okay Team.

I will get to some more questions very soon, and post more often, as time permits. Feel free to send me your questions at: www.jillstightbody@earthlink.net, Face Book me, or simply leave them on the blog under comments.

Next topic of discussion from a reader:

FINDING HAPPINESS OUTSIDE OF FOOD

Have a splendid day!!!!


 

Bigger, Faster, Stronger....

Any athlete who ever was, is, and is to be, all want to know the same thing....

HOW DO I GET BIGGER?

HOW DO I GET STRONGER?

HOW CAN I GET FASTER?

Obviously each of these can be a topic in and of itself. For the sake of this blog, I'm keeping it simple and straight foreword. Let's take a look at these questions one by one.

HOW CAN I GET BIGGER?

First of all, do you really have to get bigger? Is it a necessity to your health, well-being, and/or career or lifestyle? Or is it for looks, to have a different body shape, or perhaps bring the body into a more symmetrical alignment? One must realize, to become bigger it generally takes the edge off of being faster, so if you're out to have some of both you'll need to balance the two out to get a fair return. Bigger doesn't always equate with stronger either, so again, if you're looking to be bigger, stronger, and faster, well....you'll have to divide these three targets accordingly to get the best outcome. 

Many athletes will come to me asking why their not getting size, or shape when they train so hard. Ninety percent of the time, after going over their training schedule, it's easy to understand why, they're not resting enough. That's right, you've got to rest my friends, despite what your OCD brain tells you. Work it hard when you're working, but rest as well. Get off your feet, better yet, elevate them, ice them, massage them, give them a break, or your back, chest, arms, core, etc. It's when you're resting your muscles that they heal, repair, and as long as your getting good, solid nutrition in, they're also rebuilding and yes, growing! Let those baby's grow. Give them a chance to do their repair work, to strengthen, regenerate, and refresh. When you allow yourself the correct recovery time, you'll be able to perform much better with each workout, whether it's stamina, endurance, or strength.

WHAT IS THE 'CORRECT' AMOUNT OF TIME?

This is a good question, as it's different for everyone. You're own recovery times will differ with each and every workout depending on what you did, intensity performed, amount of repetitive movement, if and what you're supplementing with, what you ate, how you slept, current health, attitude, and even the status of your relationships with those closest to you. All affect recovery efforts. There is no 'magical' amount of hours, days, etc. The only way to determine what's right for you is to learn to listen to your body. Tune in, what's sore? Swollen? Do you have any other symptoms going on, fever? Rash? Fatigue (other than the normal post-workout flush)? Body aches? Nausea (again well after your workout)? Headache? Make note of these items. If you want the quickest recovery, know how and when to ice, take ice baths, apply heat, use massage, visualization, supplementation, and hydrate above and beyond measure. Flush out waste products and toxins. I like to add the juice of one whole lemon to a 16 oz. glass of room temperature water.

HOW CAN I GET STRONGER?

By following the above advice with proper rest, sleep, nutrition, hydration, and so forth, you will have an advantage. To get stronger you must lift heavier, more efficiently (precise form and technique), be creative (think outside of the box, hence, you can train anywhere you do not have to be in an official gym), and have nutrition that works in your favor. Most understand the lifting heavy, the importance of proper form and technique, and being creative, but what most don't understand is how to eat so as to allow strength to build without becoming either an anorexic looking bodybuilder, or by putting on too much 'bulk', meaning mass period, fat and all. It's a fine line. First and foremost make sure you're intake of healthy proteins is up to par. Depending on your lifts, frequency, duration, and intensity, one might consume up to 1.5 grams protein per pound of body weight. Some up to two. The key is determining how hard you're working, consider your body type (ectomorph, mesomorph, endomorph), and recovery periods. It's okay to push weight when you're still a bit sore, however, when you plan on lifting for strength and are going for max or near max reps, you must have recovered at least 87%, ideally 90-95% to get the most out of your next session. Besides protein, carbohydrates are a must, carb's of the right kind. Unprocessed, both high and low glycemic depending on pre or post workout, and a wide variety of colors. Be sure to prepare your vegetables so as to leave vital nutrients to nourish and build the cells. Fat is a must, but not immediately right after your workout. Only take in protein and carb's post-workout. Wait an hour and add your healthy fats, continue adding them sparingly to moderately throughout the day. 

HOW CAN I BECOME FASTER?

First off, you'll become faster by simply eliminating unnecessary body fat. When you lose body fat, not to be confused with 'weight' which can also mean loss of vital muscle, and fluids, you instantly become stronger, you become more fuel efficient, and you'll find many times you'll sleep and think better. Determine the proper body weight for yourself, your build, body type, and lifestyle. Get to your target weight.

Watch people who are fast at what you want to be fast at, learn of them, and walk in their ways. In other words, if you want to run faster, find a fast runner and hit them up on tips, not just one fast runner, but a dozen, take notes, you'll learn something from every single one of them. Ditto cycling, swimming, rowing, climbing, you name it. Look up a couple of the historic greats and learn their ways as well. Time yourself, break down your distance into varying increments and record all your times, do speed drills, and again test yourself against your last times. Check to be sure your form, technique, gear, are working in your favor. Train against the wind, uphill, against the current, indoors when necessary but outdoors most of the time. Get a buddy system going, have a bit of friendly competition, and yes, all the above regarding rest, and nutrition apply to you, as well. You can't expect to make better times if you're out partying till wee hours, training with a hangover, or running on processed foods, it just isn't going to happen. 

BOTTOM LINE

Want the best? Train like the best. Learn from the best. Sleep and rest like the best. Eat like the best. Hydrate like the best know how to hydrate. The best of the best aren't out screwing around with their game, leaving it to chance and making up poor excuses when they fall short. They are studying hard, training hard, can write their own book on nutrition, and know how to both listen and be a leader at the same time. Were they born this way? Hell no. Do we all have a Champion within us? Hell yes. The line of distinction lies between knowing what to do and actually doing it. Not half way, but 100%. If it's that important to you, you'll do it.

Health!