: Water is essential for performance and recovery. A common target is 11.5 cups (2.7 liters) for women and 15.5 cups (3.7 liters) for men daily. : Incorporate stretching, yoga, or tai chi to

: If you feel pain, stop. Pushing through pain is a recipe for injury. A common target is 11

: Treat your workouts like important appointments by putting them on your calendar.

: Prioritize colorful fruits, vegetables, lean proteins, and whole grains. Aim for three protein-rich meals daily and avoid overly strict diets that lead to feelings of deprivation.

: Prepare your workout gear the night before to remove morning friction. Recommended Resources