1. Learn to train your mind as well as your body. Mental strength is just as important as physical strength and will help you achieve your goals.

2. Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict.

3. Set yourself goals. It will help to keep you focused and work towards something.

4. Working with a training partner is a good way to add a bit of competitiveness and help push yourself. If you train with someone who is a similar level to you then you will help push each other.

5. Proper sleep is really important for getting the most out of training. I go to bed early and get up early, especially before matches. Sleep helps muscles recover which is really important.

6. Warming up properly prevents injury. In training we do a few laps of the pitch, stretching and cardio warm up exercises. Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or bicycle.

7. Mix it up. I recommend a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina. It also helps to keep it interesting.

8. High intensity is important to get your blood pumping and to increase stamina. We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors. Try and add it to every workout you do.

9. Cardio sessions are also key for building up endurance and stamina, and to stay trim. Try to do periods of around 30 minutes, increasing the number of sessions as you get stronger.

10. Fit in exercise wherever you can. You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine then it makes it easier as it will become a habit.

11. A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables and avoid sugary foods. I love fish, especially the Portuguese dish bacalhau à braz, and at restaurants I’ll order a steak with salad.

12. Make sure you stay hydrated. Drinking water is so important. I also avoid alcohol.

13. Eat regularly. If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.

14. I always make sure I have good music to listen to. It helps you zone out, get motivated and do your best. I like to listen to hip hop and reggaeton.

15. Relax. Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally. I spend my free time with family and friends, which keeps me relaxed and in a positive mind-set.

If you are not sure how to start training like Ronaldo then follow our Back to Life System.  It is easy way to start being a superstar.

Check out our Google plus page for the full article.



Muscle Aches and Pains

Your muscles, bones and joints need an unblocked nerve supply from the spine to function properly.  Chiropractic removes the interference to the muscle spasms to allow them the function properly.   When muscle spasms do not relax due to spinal irritation this can lead to more muscle problems such as trigger points (myofascitis).  Moreover, a central excitatory state or CES can occur causing a pain, spasm, pain cycle which can lead to myalgia, muscle pain, and fibromyalgia.  Uncorrected spinal subluxations causing muscle problems can promote improper posture which causes even more stress on the spinal joints leading to more pain, spasm, pain cycles.   A healthy spinal column and correct posture can make the difference between a muscle pain free body or a tight & achy body.

Take the Back to Life System tests in Flexibility, Posture and Nervous system to see if chiropractic care and the Back to Life system may help you.



Team Mission: our partner John Martinez in the Dominican Republic & Haiti

John Martinez our G.O. Ministries Partnership Program for Team Mission

 John grew up on Long Island, NY and attended Fairleigh Dickinson University in New Jersey.  After graduation and working for two years, he decided he wanted to pursue a career in Higher Education Administration and proceeded to earn his Masters Degree from the University of Illinois in Educational Organization and Leadership.  It was here that John began to truly follow Christ with his life.  After eleven years in Higher Education, John felt a calling to go out into the world and serve. He applied for various service types of organizations but a friend urged him to go to the Dominican on his first ever mission experience and it was the step that changed his career focus and life.
 John joined GO Ministries full-time in 2001.  He began by facilitating short-term mission teams and later grew to a role that oversees the development of local leaders on the island including working alongside of GO Ministries Caribbean President, Eduard Gabriel, by facilitating regular leadership meetings and visiting all of GO’s locations for accountability.  He serves with an incredible spirit of enthusiasm and passion along with his wife, Ruth.

Start Improving your Cardiovascular Category Scores

If you are scoring low wellness scores in your Cardiovascular category then don’t forget to use the Cardiovascular Category to start improving your score.   The best way to start if your starting from very low score is by taking this test:

Level of Activity Questionnaire

Which alternative best describes your general activity level for the previous month?
A Beginner
(Does not participate regularly in programmed recreational sports or heavy physical activity)
____Avoids cardio activities like walking or exertion whenever possible.
____Walks for pleasure, routinely uses stairs, occasionally exercises sufficiently to cause breathing or perspiration.
A Moderate Exerciser
(Does participate regularly in recreation or work requiring modest physical activity, such as golf, gymnastics or yard work)
____10 to 60 minutes a week
____Over one hour a week
An Active Exerciser
(Does participate regularly in heavy physical exercise such as jogging, swimming, cycling or engages in vigorous aerobic activity type such as tennis)
____Runs less than 1 mile a week or spend less than 30 minutes a week in comparable physical activity.
____Run 1 to 5 miles a week or spend 30 to 60 minutes a week in comparable physical activity.
A Serious Exerciser
(Does participate in a regimented workout program consisting of heavy exercise)
____Runs 5 to 10 miles a week or spend 1 to 3 hours a week in comparable physical activity.
____Runs over 10 miles a week or spends 3 hours a week in comparable physical activity.

Type of Exerciser:

Then use the Cardio Training Forms to start training every 30 days!!!

Remember to use our store to help buy products to get your scores higher:  Cardio Products

And Join the Cardio Club to start improving your scores!


Continue reading Start Improving your Cardiovascular Category Scores