Train hard yourself to keep your work smart. Here’s the healthy tips to keep maintaining your blood pressure.

Diet and Sodium

Lower your sodium than a typical American diet, which can include a whopping 3,400 milligrams (mg) of sodium or more a day.

Food Tips at Trainhardworksmart
Food Tips at Trainhardworksmart

What to eat

Keep flexible and balanced eating plan that helps create a heart-healthy eating style for life. It’s easy to follow using foods found at your grocery store.

Recommended servings

Grains: 6 to 8 servings a day.

Vegetables: 4 to 5 servings a day.

Fruits: 4 to 5 servings a day.

Fat-free or low-fat dairy products: 2 to 3 servings a day.

Lean meats, poultry and fish: six 1-ounce servings or fewer a day.

Nuts, seeds and legumes: 4 to 5 servings a week.

Fats and oils: 2 to 3 servings a day.

Sweets and added sugars: 5 servings or fewer a week.

Food Tips at Trainhardworksmart


Know the tips of everyday life, giving you a great impact on your body when you follow this tips ahead before it’s too late.

Eat the right foods and portion each meal

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it’s just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape.

Eat the right foods and portion each meal at Trainhardworksmart
Be sure to get sleep at Trainhardworksmart

Be sure to get sleep

Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout.

Jogging at Trainhardworksmart
Mindset at Trainhardworksmart

Stay Motivated

An important key to being a shape is to set goals and keep a positive mindset. If you stay positive, you wil be able to push yourself to get that fit body you’ve always wanted.

Keep track of calories and Food Intake per day

Keep track of how many calories you eat in a day will be helpful planning out your physical exercising.

Keep Track of Calories at Trainhardworksmart


Take your exercise regularly will get fit your body stronger and keep you healthy.

1) Piece your workout together.

2) Exercise with a companion.

3) Keep it active.

4) Move before you eat.

5) try pedometer.

6) Turn off all the devices you have at your home for a less distraction.

7) try meditate on fit time.

8) Sign up for a class.

9) Make exercise active daily.

10) Reward yourself.

10 Habits to make you healthy at Trainhardworksmart


Know the do’s and don’t’s in the crossfit, Crossfit is just like your body adjust and real workout. Here’s the tip on how it begins with crossfit.

build your body at Trainhardworksmart

1| Build yourself slowly

Hear to your body at Trainhardworksmart

2| Hear to your body

Eat sufficient foods at Trainhardworksmart

3| Eat sufficient foods

Listen to the coaches at Trainhardworksmart

4| Listen to the coaches

Log all your choices at Trainhardworksmart

6| Create goals for yourself

Wear fitness clothes at Trainhardworksmart

7| Wear fitness clothes

Have fun at Trainhardworksmart

8| Have fun!


There are more secrets, techniques and positioning in getting better at Brazilian Jiu-Jitsi, your determination has a great reward.

Train at least 2-4 times per week

You must put in the mat time above all else. I don’t care if Grandmaster Helio Gracie is your professor, if you are not on the mat with him several times a week, you can not develop your skills.

Black and White Training at Trainhardworksmart
Black Belt Training at Trainhardworksmart

Develop your physical conditioning

Regularly attending bjj class will dramatically improve the general fitness of many people. But if the question is “how can I improve the fastest possible?” then you are going to have to make the extra effort to be as fit as you can.

Focus on the techniques and positions that your instructor shows in class

A black belt has been training a LONG time in most cases and knows the road of the journey of bjj very well.

Black Belt Training at Trainhardworksmart
Black and White Training at Trainhardworksmart

Have proper attitude towards rolling

Roll with the mind set to try your techniques and seek to employ a technical solution in each position.