Russell Bateman, LYMA’s co-founder and coach to Victoria's Secret Angels, exclusively reveals his go-to list of food, fitness and wellness tips. Find out how to own 2018 and shine like never before with these nuggets of wisdom.
1 Sleep more
This is so important. Sleep is the one thing I ask girls about before they train with us. It's the primary time that the body recovers from exercise and it's also when you'll be rebuilding torn muscle tissues. Skip sleep or get less than adequate amounts and you'll increase cortisol again - a hormone that suppresses physical activity and fat burning processes in the body. It will also increase hunger. If you can't sleep check your magnesium levels, as a deficiency could be to blame. On nights when you're staying in, go to bed at 10pm.
2 Food for thought
It's better to say 'I will have vegetables with my meal' instead of 'I won't have any carbs with any of my meals.' Plan a cheat meal for yourself at the end of the week! The elephant didn't move without a reward.
3. Stay in the present moment
Be in 'the now' as much as you can. Make sure your breathing is full and deep. It's the best detox possible. Anything can be a meditation, from walking to yoga, cooking, or even taking out the rubbish.
4 Mix up your workouts
This will benefit both your body and your brain, given that if your brain is bored, your body will be, too. SBC training is perfect stimuli for that because you can do it anywhere, from the gym to the middle of the countryside. Dancing is not a luxury, it's an imperative. Even if it's when you're alone in the morning before you start your day - it's time for a morning dance!
5 Be in nature as much as possible
Throw away your television and read more. Spend less time on your phone, only answer your emails once a day and limit social media like Instagram and Twitter. You end up procrastinating and get lost in a strange world based on peer pressure and competitive boasting. There's nothing quite like trying to hold eye contact during a conversation.
6 Love yourself unconditionally
If you can't to this, you'll never be able to love anyone else unconditionally. Judgement is so boring! Don't judge! Take nothing (not even the stuff directed towards you) personally. Gossip is poison – don’t do it or be around anyone who does.
7 Cut out your ex’s
Being around negativity and instability going into 2018 is not a good way to start. If it ended, it ended for a reason (or 4) and now is the time to focus on YOU. The same goes for unreliable friends who just bring you down. There’s a difference between you being socially selective and antisocial
9 Upgrade yourself
Supplementation can be so integral to both your internal and external health. My new LYMA formula is the most bioavailable multivitamin in the world. We kept it a secret for so long but now it's available and has become the supermodel go-to. LYMA contains an exclusive form of curcumin and ashwaghanda which are two of the most powerful antioxidants you can find. Cryotherapy is also hugely effective for people; athletes and other high performers use it to reduce inflammation. It can also help you burn fat and release toxins