He’s a freak of nature. He’s a gifted athlete with talents beyond measure. He’s even more of a freak when it comes to health and fitness. He’s known as being one of the best conditioned players in all of professional football.
He’s 32 years old. Most players are retired or lose their jobs by age 32. Others are still in the league, but well past their prime for producing elite results. Yet, Brandon Marshall is still producing. His health and fitness discipline is the reason why.
I just listened to a short podcast interview and Brandon shared his 4 Pillars of Health And Fitness:
1. Build Mental Fitness – Brandon said if your mind is not right, your body won’t be right. You can’t work out half-heartedly. So how can you build mental fitness? Start small. Create a plan that is not overwhelming mentally. Build from there. As the body gets stronger the mind will start to expand with possibilities and a better attitude about working out harder.
Also, your mind is like a computer. Computers need outside data, outside input; programs to think and work better. Affirmations, and daily reminders work. Your mind strengthens on what you focus on. Whether its verbal affirmations, sticky notes on a mirror or dream board of your ideal health (or nightmare board of the body you don’t want) start giving your brain the right external programming.
2. Sleep – Get 8 hours of sleep per night. Period. This is how your body recovers and rebuilds muscles effectively. This is his secret. This is unfair competitive advantage. He said getting 8 hours of sleep per night is like taking steroids for his body.
3. Nutrition – There are many different diets. Broadly speaking, eat clean. Eat a steady dose of fruits and vegetables. Stay away from junk foods. Stay away from too much sugar. Stay away from greasy and fast foods. That said, it’s 100% okay to have 1 or 2 cheat meals every week.
4. Consistent exercise – After building mental fitness, 3-4 days per week, 45 minutes per work out will be sufficient to stay physically fit. You don’t have to work out 7 days per week for 3 hours per day. Consistency and discipline is the key.