by Tim Robards 

We’re now into Summer, so let’s ditch the diets, get outdoors and start taking your fitness goals seriously. Creating a healthy routine that prioritises optimum health is vital if you not only want to look healthy and fit but also feel healthy from within. To help you get started with creating healthy habits in the lead up to the Christmas period, Tim Robards as spilled the 5 health tips that he lives by.

Stay hydrated

I aim to drink 2 litres of water per day. If you’re someone who struggles to get in your 2L, then I would recommend adding something interesting to your water to make the taste more appealing, such as mint, cucumber, lemon, lime or fruit. I also suggest you carry a drink bottle with you at all times.


We should all aim to get between 7-9 hours of sleep every night, for me 8 hours is ideal. In fact research has shown that a short sleep duration is associated with drastically increased risk of weight gain and obesity in both children and adults. However, good sleep can also maximize problem solving and enhance memory. Poor sleep has been shown to impair brain function. If you have trouble falling to sleep at night, then try switching off all electronics an earlier hour and keeping them out of your bedroom. Beauty sleep is key!

Eat more nutrient dense foods

Forget calorie counting and cutting out food groups, because you will start to see food as a reward or punishment, when really it should be seen as fuel. Think about the food you’re eating and how it is nourishing your body, if you feel like chocolate, eat some, don’t deprive yourself as this is where bingeing can occur. Some of my favourite nutrient dense foods are; avocado, kale, spinach, berries and nuts!

Take time out

Taking some time to focus on yourself or even taking a ‘me day’ should be something you practice regularly. Not only physically but mentally as in the long run it allows you to become more productive. Once a week, you should try doing something that will help your mind switch off from your work, like going for a brisk walk, practising yoga, getting a massage or chucking on your favourite show on Netflix!

Get out of your comfort zone

Seriously, get used to being uncomfortable because that is what will make you grow.

As human beings, we tend to panic when we feel any unfamiliar in our bodies, however athletes don’t, athletes push themselves and thrive for discomfort. Trust me, your body already knows it can handle the challenge, you have to learn to trust yourself and prove it to your brain. If you master being uncomfortable, you’ll be prepared to handle whatever situation comes along in your life, both mentally and physically.


Chiropractor, B.Sc (Ex. Sc), B. Med. Sc, M. Chiro and Exercise Physiologist, Tim Robards and creator of, The Robards Method (TRM), a revolutionary program for the online health world and The 721 method.