1. Slow down. Usually health starts failing because you’re going too fast. We tend to think that we’ll get healthier by going faster, but I’ve found the opposite is true. We run all day, and this makes us tired. When we’re tired we tend to eat worse, and we want to drink, this is a vicious cycle. Health and rest are intertwined. Stop moving so fast before everything else can begin.
1. 放慢速度。通常健康之所以垮掉是因?yàn)槟愕墓?jié)奏太快。我們通常認(rèn)為節(jié)奏越快，我們會(huì)變得更健康，但是我發(fā)現(xiàn)慢節(jié)奏才是。我們每天都會(huì)跑步，這使得我們很很累。當(dāng)我們很累時(shí)，我們會(huì)暴飲暴食，這就形成了一個(gè)惡性循環(huán)。健康和休息是錯(cuò)綜復(fù)雜的。在我們行動(dòng)之前放慢腳步吧。
2. Disconnect. It’s incredibly hard to stretch for an hour if you’re checking Twitter every five minutes. Turn off the computer, turn off the smart phone, before you move to the other steps. Communication cracks out your mind when you’re constantly plugged in and makes it difficult to concentrate developing good health.
2。與外部斷開聯(lián)系 如果你每五分鐘查一次微博，要抽出一小時(shí)來運(yùn)動(dòng)就會(huì)變得極為艱難。在下一步行動(dòng)之前，關(guān)掉電腦，關(guān)掉手機(jī)。當(dāng)你經(jīng)常開機(jī)時(shí)，溝通會(huì)影響你的心智，使得你很難集中精力去保持健康。
3. Take the time to begin eating right again. Good food is a commitment, one it takes time to fulfill. The worst food is also the easiest to consume quickly. Dedicate an hour for each meal, start to finish. Create each meal with fresh and raw ingredients that we’re just purchased from the market.
3. 花時(shí)間來正確飲食 好食物是一個(gè)保證，你必須花時(shí)間去實(shí)現(xiàn)。最糟糕的食物也就是能迅速吃到的食物。從開始到結(jié)束，每餐都花上一小時(shí)。用我們剛從市場買來的食材來精心準(zhǔn)備每一餐。
4. Walk to and from the market before meals. I know this isn’t possible everywhere, but I find that it helps me focus on what my body needs and gets my body active. You can’t always plan ahead for what your body will need for dinner. Be conscious of what your body is telling you to eat, sometimes it might want something you don’t have in the fridge.
4. 在每餐前步行去買菜。我知道這并不適用于每一個(gè)地方，但是我發(fā)現(xiàn)它能幫助我意識(shí)到我身體所需什么且使我身體充滿活力。你不能每次都提前計(jì)劃好晚餐時(shí)你的身體所需什么。意識(shí)到你身體告訴給你他需要什么這些信息，有時(shí)候你身體可能會(huì)想要一些你冰箱里沒有的食物。
5. Take the time to stretch. Not everyone is like this, some people are gumby. But I’ve found that stretching is one of the most effective ways to improve my health. Set aside one-two hours a day for calm relaxed stretching positions — don’t force anything, listen to your body’s needs. Mine needs an hour of stretching today, I can hear it. Start slow with forward bends and calf stretches, move on to pigeon pose and plow at the end.
5花時(shí)間去運(yùn)動(dòng)。并不是每一個(gè)人都喜歡這樣，有些人會(huì)……但是我發(fā)現(xiàn)運(yùn)動(dòng)是增強(qiáng)體質(zhì)的最有效的方法。每天花一兩小時(shí)來運(yùn)動(dòng)。開始時(shí)緩慢的前傾伸展和小腿伸展，然后擺出鴿子的姿勢(shì)再是犁頭的姿勢(shì)。
6. Only then move to intense exercise. I often fail if I try to exercise without first doing the above. Slowness, food, and stretching are the basis for everything that comes after. If food is hard, only focus on that. If stretching is hard, only focus on that. Everyone has their favorite method of strengthening their bodies and burning calories. I stick with Yoga and biking, you may like running and acrobatics.
It’s easier to injure or burn yourself out without first slowing down, eating right, and stretching. Start with foundation for good health before hitting the hard stuff.
6 這樣之后再做劇烈運(yùn)動(dòng)。如果我首先沒有做上面那些準(zhǔn)備活動(dòng)的話，我經(jīng)常都會(huì)失敗告終。緩慢速度，飲食和運(yùn)動(dòng)是后面一切的基礎(chǔ)。如果很難控制飲食的話，那就好好注意那一部分。如果很難堅(jiān)持運(yùn)動(dòng)的話，就只注意那一部分。每一個(gè)人都有其喜歡的方法來伸展身體和燃燒卡路里。我喜歡瑜伽和騎自行車，而你可能喜歡跑步和雜技。如果開始時(shí)不放慢速度，正確飲食和伸展身體的話，很容易會(huì)傷害或是灼傷你自己。在命中那之前好好打好健康的根基。
