The Top 5 Healthy Habits Every Athlete Needs

Written by Tyler Bramlett Topics: Training

1 PISTFB03 HINDASHGuest Post By Tyler Bramlett.  Creator Of The 27 Body Transformation Habits

Whether you like it or not, who you are right now is a culmination of the daily, weekly and monthly habits that you have formed up to this point in your life. Let me be crystal clear about this so you can get the most out of this article. You are NOT and will never be better then your habits… Period!

If you have bad habits, you will not build the strength, muscle and athletic abilities that meet your true potential. But… Bad habits are easily remedied by replacing them with good ones.

The rest of this article is dedicated to teaching you what I believe are the top 5 healthy habits every athlete needs. If you master this short list of healthy and somewhat unconventional habits, your gains will soar!

Let’s dig right in…

HABIT #1 – Get Some Damn Sleep!

If you want to be the best athlete or get the best results in your workouts you must sleep! It resets your hormones, allows your muscles to repair and is critical if you wanna give your workouts all you’ve got.

But… Many of the things you’ve heard about sleep are complete B.S. In fact, did you know that sleeping 8 hours can actually make you wake up feeling more tired?

The TRUTH is that human beings have roughly a 90 minute sleep cycle. If you wake up at or towards the end of your sleep cycle you feel great, if you wake up in the middle, you feel like shit!

Think about a time where you woke up without an alarm and felt amazing, full of energy like you could absolutely dominate your day. This is no doubt because you woke up at the end of your natural sleep cycle.

Take the opposite scenario where you woke up feeling like a punching bag after Mike Tyson had his way with you, where you had to pry your eyelids open as if they had been superglued together. This is usually because you woke up in the middle of your sleep cycle.

So what does this mean? It means that you should get a bare minimum of 6 hours of sleep every night, aim for a solid 7.5 hours and if you really wanna optimize your training try getting 9 hours!

When you wake up feeling great, you’ve nailed your sleep cycle and your health, attitude, strength, performance and determination will all be better because of it.

HABIT #2 – Stay Hydrated 100% Of The Time

Everyone is looking for the latest greatest supplements, workout routines and diets that will produce the best possible gains. But… Do you have any idea how many people forget about mastering the basics?

In fact, if I had a nickel for every person who doesn’t drink enough water, I’d be a rich bastard!

So… Ask yourself this question, “Do you drink enough water every single day?”

If you’re drinking a minimum of 0.5oz per lb of bodyweight (up to a gallon) every single day then skip this section and go onto habit #3. If you’re not, then get this into your head right now…

A 2% drop in fluid volume in your body can cause a 30% decrease in performance!

Imagine knowing that the reason you only got 7 reps when you wanted 10 is because you decided to skip out on drinking enough water. Does that sound like a good idea to you?

I didn’t think so!

Make the habit of drinking a minimum of 0.5oz per lb of bodyweight every single day and your performance in your workouts will thank you. If your having trouble meeting this criteria, try drinking 32oz of water first thing in the morning before breakfast.

HABIT #3 – Use Cold Therapy

This is probably my personal favorite healthy habit mostly because I like to watch people squirm in agony as they imagine doing it for the first time.

In my opinion, everyone should be doing some sort of cold water therapy. You don’t have to get extreme, taking 30 minute ice baths for it to be effective either. In fact, just 2-5 minutes of cold water at the end of your otherwise hot shower can do amazing things for you.

Plus, the mental toughness benefits of knowing that it sucks and doing it anyways will be a small daily reminder that your character is forged in the fires of your adversities.

So… If you want increased blood flow, a supercharged metabolism, and an increase in your mental toughness, turn the hot water completely off for the last 2-5 minutes of your shower and enjoy the cold. After doing this for a while, you will thank me!

Sunset WalkHABIT #4 – Touch The Earth Daily

Alright, here’s where I get to go all hippy dippy on you, but don’t bash it until you’ve tried it, deal?

One of the most interesting things I have learned over the years was the importance of touching the earth. In fact, did you know that the charge the earth gives off can boost your immune system, reduce inflammation in your body and decrease the amount of harmful EMF’s that are lying dormant in your cells.

This is not bro science B.S. but rather the cutting edge of performance amplifiers that you can use to get better results from your workouts. Just check out this quote from Clinton Ober in his groundbreaking book, Earthing:

“The research that followed has produced fascinating evidence demonstrating that Earthing generates a powerful and positive shift in the electrical state of the body and restores natural self-healing and self-regulating mechanisms.

We know that Earthing allows a transfer of electrons (the Earth’s natural, subtle energy) into the body. We know that inflammation is caused by free radicals and that free radicals are neutralized with electrons from any source. Electrons are the source of the neutralizing power of antioxidants.”

What this means to you is that when you make skin contact with the earth you are increasing the speed at which you recover, reducing inflammation in the body and boosting your immune system, just by taking a walk or standing on the grass.

Give this a shot for 30 days and notice how you feel. I’ve had numerous clients report feeling less achy and more energetic just by waking on the earth barefoot for 5-10 minutes a day.

HABIT #5 – Make Sure You Stay On Track

As an athlete or an avid gym goer, you probably have goals, right? But, how often do you revisit these goals to make sure you are staying on track?

The reality is you can set a goal of benching 315lbs for 10 reps, but if in a month all you’ve done are pushups, yoga and some bootcamp classes then you will never achieve your goals.

This is why I recommend a monthly goal audit where you take the time to examine whether you’ve made progress over the last 30 days on your goals. Identify what is working and what is a total waste of time. Then, just eliminate the time waters and do more of what is working.

Most people are lazy and their goals are just wishful thinking. Since you’ve read this far I know that this isn’t you. Examine your goals and make sure you are on track every single month and you will get further then 99.9% of the people in the whole world. I guarantee it!

Master these 5 habits and sleep soundly knowing that you are on your way to looking, feeling and performing your best!

If you want to learn 22 more unconventional habits that will help you get the best results possible then check out my NEW book The 27 Body Transformation Habits YOU Can’t Ignore.



Leave a Reply

24 Responses to The Top 5 Healthy Habits Every Athlete Needs

  1. danny December 6, 2013 at 12:09 am #

    great article, some simple and practical habits anyone can incorporate. I have been taking cold showers for a while now and definitely feel the benefits.

    • Tyler December 9, 2013 at 12:41 pm #

      Cold showers are the best Danny :) Keep it up!

  2. PG December 6, 2013 at 2:01 pm #

    Awesome! Thanks for the great information.

  3. Michael December 6, 2013 at 3:15 pm #

    This is a great article if you are serious about strength training.

  4. Christine December 6, 2013 at 3:39 pm #

    “The mental toughness benefits of knowing that it sucks and doing it anyways will be a small daily reminder that your character is forged in the fires of your adversities.” This goes with anything I do. Totally worth it, totally Tyler.

    • Tyler December 9, 2013 at 12:43 pm #

      LOL, glad you liked that quote Christine :) We all need to step outside of our comfort zones. In fact, I was walking my dog with my baby girl this morning and someone called me crazy because I was in a t shirt and it was only 27 degrees. I thing they are the crazy ones for thinking the cold is such a big deal :)

  5. Mandi December 6, 2013 at 3:44 pm #

    “Plus, the mental toughness benefits of knowing that it sucks and doing it anyways will be a small daily reminder that your character is forged in the fires of your adversities.”


  6. Guillaume December 6, 2013 at 4:10 pm #

    Thank you Tyler
    Great Post
    Awesome like always

  7. Peter Gatti December 6, 2013 at 6:24 pm #

    Great Article
    The Earthing was very interesting, and you have set me a challenge with the cold water to finish the shower.
    Thanks Heaps

  8. Pat December 6, 2013 at 9:52 pm #

    Great tips! I’ll have to give each a try.

  9. Michael December 6, 2013 at 11:16 pm #

    Tyler you are the dogs bollocks when it comes to training. You inspire me and I have almost all of your articles and programmes. Keep up the good work and never give up. Bless you brother. I purchased your 27 habits and personally I hate the cold therapy one, especially as winter is just starting to kick in at jolly old England. You are a sadist.
    But I still love ya.

    • Tyler December 9, 2013 at 12:43 pm #

      :) Thanks Michael!

  10. Liam December 7, 2013 at 6:03 am #

    When it comes to drinking water. Does it matter on quality of the water? Ive just recently found out about alkaline water filters and the benefits it has over normal tap water.How much of this is true, is it something you would recommend?

    • Tyler December 9, 2013 at 12:45 pm #

      I’m not sold on the alkaline water deal yet. I do believe that fresh spring water fro a good source or a great filter is something you should definitely do but alkaline water is still up in the air for me until I see some compelling evidence that the water actually changes your PH at a blood level.

  11. Ishbel December 7, 2013 at 6:32 am #

    Great article Tyler.
    Building the right habits is paramount – just tick them off one by one. Sleep first for me.

  12. Gary Payne December 7, 2013 at 9:08 am #

    Hey Tyler-
    What a great article. I’ve pretty much nailed the sleeping 7.5-8 hours/night thing. I do have issues, like we all do, but insomnia will never be one. I know I need it, so I do it. I have been trying to up my water intake. I’m getting there, but know there’s room for improvement. I gave up drinking bottled water, because of the possible phenoestrogens in it, so I only drink filtered water now. I do drink tap water occassionally when I’m in a hurry, but mostly–90% of the time dink filtered water. Touching the Earth. It does sound kinda hippy-like, but the reasoning behind it sounds logical. I’m willing to give that a whirl.You know, back in the 80’s, when I was going to the Holiday Health Spa, today called Ballys, when I used to live in L.A., they had a cold dip pool next to the hot tub, and I tried it, and I think one could hear me on the other end of the facility. LOL. It was so-o extreme that I didn’t pursue it any further. I guess I could try it again, via the shower and see how it goes. A very informative article indeed. Take it easy man.

  13. Tom Collier December 8, 2013 at 6:26 am #

    Grounding is real. When I learned to run barefoot I noticed the improvement in the way I felt the rest of the day. Now that the ground where I live is covered in snow I’ve lost that feeling.

  14. Brandon Richey December 9, 2013 at 9:18 am #

    These are all solid pieces of advice. I particularly like #4 involving Earthing. I must admit I’ve never heard any science behind any of it, but I have always encouraged my own students as well as forced myself to be outdoors to run my fingers through the grass, to slap a tree, or to throw a rock when possible. I know I sound like the introductory to the Andy Griffith Show, but it’s true! Great post, thanks for the share.

  15. Tyler December 9, 2013 at 12:46 pm #

    Thanks for the comments :) And I am glad you all liked the article!


  16. Cindy (Sydney, Australia ) December 10, 2013 at 3:49 pm #

    Great article Tyler. I think it’s the best you’ve written. I know about earthing and always turn the water to cold at the end of my showers so it is great to have a ‘ trainer’ talk about those things that you wouldn’t normally relate to fitness. I also know about getting ‘ enough’ sleep and let myself wake up naturally everyday. The interesting comment you made was about the 90 minute cycle, which I knew of but hadn’t put together with the number of hours usually recommended like 7 or 8. Great advice and now makes senses why I don’t just sleep the same number of hours every night.
    Loved reading it. Keep up the great work. Thanks

  17. jeffrey December 10, 2013 at 5:42 pm #

    This was a really good article it reminds that the little things are important for your goals and whatever your goals are its going to be a process that will take time and the results will show

  18. jeffrey December 11, 2013 at 4:00 pm #

    I really liked the article it reminds you that it it is the little things that are going to help you complete your goals and what you do will be a process that takes time to get what you want

  19. Dan December 21, 2013 at 9:57 am #

    Hey Tyler

    Good stuff, dude.

    I would think getting massages and stretching would help too.

  20. Javier Lozano Jr January 3, 2014 at 6:41 am #

    Great tips for Habit #1 and #4! I’ve always believed that sleeping about 7.5 hours has done me wonders, but getting 8 or 10 hours of sleep has killed me. Even when I trained as a professional athlete, before a tournament I would shoot for 6 hours of sleep. And, as for touching the earth, that puts barefoot running into a whole new perspective!