Here's Part 2 of my 12 Health & Fitness Maxims. The first 6 are much more important than these though:
7) Eat Less Processed Food - The "Standard American Diet" (SAD, literally), typically has too many things from boxes (carbs) and not enough protein. I tracked my food for a week last year, and while I thought I ate fairly healthily, found out I was consuming too many carbs and not enough protein (fats were good). The easiest way I found to improve this was to eat less processed food and more lean protein (poultry and fish mostly). What is less processed food? Food that looks like what it grew like (fruit > fruit roll up). Or, and probably better to focus on, food with short ingredient lists (with ingredients that you know what they look like). Examples: bacon > bacon with sodium nitrate (what is that, a powder?) I'm not against bread, but some breads are more equal than others (+2 points for getting the Orwell reference).
8) Foam Roll - Foam rolling: the act lying and rolling on top of a cylinder of foam is unpleasant. It hurts. It's like taking foul-tasting medicine as a kid. Others tell you it's good for you, they tell you you'll be healthier, you may even believe them, but in the present, taking this medicine makes things worse (see also: yoga). So, what's the benefit?
Foam rolling is essentially self-inflicted deep-tissue massage. It's called self-myofascial release. If your muscles are tight (from working out) or you have painful trigger spots (i.e., a knot in your back or hip flexors in a runner with poor hip flexibility), target those areas with foam rolling. My technique is to first roll the complete muscle quickly, in 10-15 seconds. This will tell you where the painful spots are. Then, roll back to a painful spot and sit there (this is the worst part), trying to relax the muscle until you feel the pressure spot melt away (upwards to 30 seconds), then move to the next one. This second stage can take from 1-3 minutes. Then make a quick third pass to check for any other bad spots you may have missed. Since I triathlon train, I primarily focus on my quads, IT band, and hip flexors, but also hit my calves, back, bottom, lats, and others as needed (when those areas feel like they need a massage). If the foam roller is too big to target a specific area, try using a solid rubber lacrosse ball (or a baseball) or other objects. You can use these on the ground or against a wall. Golf balls are good for the bottom of the feet.
How often and when: I would foam roll at the beginning of every third workout that tears down muscles, after a brief warm-up (honesty, 20 jumping jacks and lunges are a good warm up for me). The more often you do it, the less painful it is.
9) Stretching/Mobility - Stretch after workouts while you're still warm; especially after cardio. Definitely target the areas you have used, have any soreness, or want to improve. To avoid injuries, do static stretches for 20-30 seconds each. To improve flexibility in areas, go for minutes.
10) Eat More Super Foods - Once you've figured out your calories (how much food to eat, #1) and have started eating less processed food (cut out bad foods, #7), look to add in "Superfoods" (foods that actually improve your health. I'm not going to list many here (you have Google for that), but focus on the ones that will specifically help you. Tummy troubles? Then consider the probiotic benefits of Greek Yogurt. Chia seeds are up there for me because I sweat more than average and they have good amounts of 3 of the 4 electrolytes. Just remember, these foods have calories too. Dark chocolate-covered blueberries and red wine maybe be good for your health, but only in moderation. I also recommend a daily multi-vitaman supplement to cover any missing micronutrients. Drinking lots of water goes here as well.
11) Eat More Protein - See #7. Especially if you are lifting weights (#3) and trying to increase the size of your muscle engine (aka BMR, #1), protein helps with muscle protein synthesis (growth/adaptation). It also, like fiber, makes you feel fuller longer, and inhibits insulin spikes. I also read a study that showed eating additional protein calories doesn't cause additional fat gain. Be careful though, most proteins brings fats along as their friends (beef). If you need protein's benefits, but can't afford to consume the calories, consider a branched-chain amino acid supplement (BCAAs).
12) Supplement with Creatine - Creatine is a flavorless powder. It's a natual element found in meat that allows your muscles to work more effectively. You should find the ability to lift heavier weights for more reps. Your muscles are able to pull in more water (drink lots of water #10), which assists with muscle protein synthesis. Because of this, you will gain weight during the first week of use (up to 5 pounds). The water weight will go away after you stop taking it. Creatine is best for those doing high-intensity exercise like lifting weights (#3) or sprinting. Some people don't see much of a difference with it; vegetarians would see more of one.
I'm sure I left something out. If you are confused, ask me a question. -CR