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If you want to operate at Peak Performance then you need to give your body what it needs to function effectively - nutrition and exercise. The better you feel the more effective you'll be and the more you'll be able to do.

1. Eat more Fast Food. Bet you never thought you'd hear me say that! By fast food I mean food that your body is able to deal with fast. Not junk food that turns into slow food as soon as it gets into your digestive system. This means fresh fruit and veg juice and the only way to get this is from a juice bar or make your own at home. Check out Jason Vale to hear from the man himself on all that is wonderful and good about juices.

2. Look at what you eat. Eat fresh fruit and veg and avoid processed food. Do you ever read labels? What exactly are you putting into your body - do you really want all those chemicals? Notice that sugar creeps into most processed foods. What replaces the fat in 'low-fat' and sugar in 'sugar-free'. And don't get me on the subject of what really goes into producing the food that we eat - that's a whole other can of worms! Concentrated on creating the habit of healthy eating and avoid yo-yo dieting to control your weight.

3. Drink more water. We all know we should be drinking more but how often do you manage it? Even slight dehydration can affect your performance Eddie Jackson Limited Jersey , energy levels and efficiency. Have a large glass of water first thing each morning and last thing at night then make sure you sip water throughout the day - have a bottle at your desk, in the car and especially if your exercising. If you're thirsty you're already dehydrated!

4. Don't forget to Breathe! Most of us only use the top part of our lungs when we breathe. To breathe correctly Tarik Cohen Limited Jersey , breathe in to your stomach for a count of two, then into your upper chest for two to fully inflate your lungs. Reverse the process and breathe out for four counts. Try this for a few minutes at a time throughout the day and revive your body. Use it as a warm-up when exercising - matching your breathing with your stride - it's a great fat-burner.

5. Stop the Bloat. Do you suffer from bloating after you eat? Keep a food diary of everything you eat and note how you feel throughout the day. Try going dairy and wheat free for a couple of weeks and see if it makes a difference. Apparently the vast majority of us don't even have the enzyme to digest cow's milk after the age of three! No wonder it doesn't agree with us!

6. Get enough sleep. Your body needs time to recover each day - if you're not getting the sleep you need Adam Shaheen Limited Jersey , you're likely to reach for that cup of coffee every morning to keep you going. Set a regular time to go to bed and get up each day and stick to it. Our bodies like routine.

7. Exercise regularly. Have you noticed how when you feel tired and low on energy - actually getting out for some exercise can make you feel better. Find something you enjoy - it doesn't have to be going to a gym and pounding away on a treadmill, learnparticipate in a team sport Mitchell Trubisky Limited Jersey , go out for a walk, swim find ways to build exercise into your daily routine. 30 minutes 3-5 times a week is all it takes.

8. Avoid food comas. That state of lethargy that occurs after the Sunday roast or Christmas dinner because you've overdone it. Your body can't cope with an overloaded stomach so to digest all that food Anthony Miller Limited Jersey , the rest of the body shuts down. Smaller meals - little and often are easier on your body, increase your metabolism and avoid those blood sugar slumps.

9. Take breaks. You can't work at peak performance for hours on end and expect to be effective and productive. Take regular breaks throughout the day - get up from your desk James Daniels Limited Jersey , take a few deep breaths, get outside for some fresh-air if you can - don't reach for the caffeine to give you a boost - it's only a temporary high and creates a bad habit.

10. Everything in moderation. Treat yourself gently and with respect. Ideally avoid caffeine Roquan Smith Limited Jersey , sugar and alcohol - these place an added strain on your body as it deals with them. Be realistic - give yourself a treat or indulgence but make these the exception not the norm.
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" FILE PHOTO: A sign protesting a recent North Carolina law restricting transgender bathroom access adorns the bathroom stalls at the 21C Museum Hotel in Durham Frank Clark Rush Jersey , North Carolina May 3, 2016. REUTERSJonathan DrakeFile

WINSTON-SALEM, N.C. - The NCAA will deny North Carolina lucrative hosting duties for college sports championship events through 2022 if the state does not change a law that restricts bathroom access for transgender people by Thursday Rees Odhiambo Rush Jersey , a local sports official said on Tuesday.


Scott Dupree, executive director for the Greater Raleigh Sports Alliance, said in a statement on Twitter that a ""contact very close to the NCAA"" had confirmed the impending deadline for a fix of the law commonly known as House Bill 2.


""If HB 2 has not been resolved by that time Jarran Reed Rush Jersey , the NCAA will have no choice but to move forward without the North Carolina bids,"" Dupree said.


Asked for comment, NCAA spokeswoman Gail Dent did not respond to Dupree's statement.


Instead Germain Ifedi Rush Jersey , she referred to a statement by the governing body for U.S. college athletics last week on the one-year anniversary of the law. In it, the NCAA maintained its position that HB 2 did not assure a discrimination-free atmosphere for events.


North Carolina is the only state that bars transgender people from using government-run restrooms that match their gender identity. The measure also limits protection from discrimination for lesbian, gay Tedric Thompson Rush Jersey , bisexual and transgender people.


Supporters of the law, passed by the state's Republican-controlled legislature, say it is needed for public safety. Opponents decry it as unnecessary and discriminatory.


The measure spurred boycotts by corporations Amara Darboh Rush Jersey , conventions and concerts, as well as the relocation of the National Basketball Association's 2017 All-Star Game from Charlotte.


The NCAA stripped North Carolina of previously awarded championship events in protest of the law, including two rounds of this month's Division I men's basketball tournament.