For rugby legend Jonny Wilkinson, his epic battle with injury is as famous as his breathtaking performance that helped England win the 2003 Rugby World Cup.
But now, the former flyhalf, who has stuck to an army-style fitness regime without suffering frustrating setbacks, shares his tips for helping everyone get healthier.
The 43-year-old details how to work out with MailOnline, including how to “train like a pro.”
In collaboration with David Lloyd Clubs, Wilkinson shared his top tips on how to embrace holistic fitness and wellness.
Johnny Wilkinson of England runs with the ball during the 2011 IRB Rugby World Cup Quarter Final 2 between England and France at Eden Park on October 8, 2011 in Auckland, New Zealand.
Become an all-around athlete
It’s not all about having the biggest muscles or the best abs, says Wilkinson.
He emphasized that staying flexible and maintaining stamina will improve your overall performance.
“For me, it’s very important to train all the systems: speed, power, strength, flexibility, endurance,” he says.
“Be an all-around athlete. Strength is very important for stability and grounding, while flexibility and slackness is spontaneity.
“Things you don’t use may lose money, so let’s take care of them.”
take care of your body
It’s not all about the actual workout. What you put into your body and how it affects your growth.
Wilkinson, who now owns kombucha brand No 1 Living, said:
“This is the most amazing intelligent machine on earth. Respect and respect it and it will take care of you.”
Making sure you’re getting enough carbs, protein and fat is key to your fitness journey.
Carbohydrates fuel the body, protein helps build and maintain muscle, and fat acts as a cushion for joints and aids in nutrient absorption.
You will sweat when you exercise, so drinking water is the most important way to replenish these fluids. Water is needed to maintain body temperature and lubricate joints.
Wilkinson argues that keeping your food gut-friendly and nutritious will help you succeed.
follow your passion
Studies show that the more passionate you are about something, the more likely you are to succeed at it.
And Wilkinson says enjoying working out helps keep it going.
“Hone your skills, play sports, challenge yourself, and just have fun,” he says.
“Follow your passion. Wherever there is excitement and opportunity, keep doing it.”
rest and recover
Wilkinson says you won’t be able to reap the benefits of your training regime unless you rest and recover.
Resting time is most important because it gives your body enough time to replenish its stored energy and repair damaged muscles.
Wilkinson says it’s also important to stop training altogether and give yourself time to focus on other things.
“Find ways to relax and let go whenever and wherever you can,” he adds.
Wilkinson, who now owns the kombucha brand No 1 Living (pictured), said:
accept and love yourself
Pushing yourself is important, but don’t forget to be kind to yourself too.
“Setting small goals is really important,” says Wilkinson. “But constant competition, comparison and control will never bring peace and freedom.”
He recommends learning how to accept and love who you are, because “chronic stress destroys performance and destroys relationships and health and well-being.”
Wilkinson said:
A 2009 review of research by University of Toronto scientist Vicki LeBlanc found that elevated stress levels can impede performance on tasks that require attention divergence, working memory, retrieval of information from memory, and decision-making. I discovered something.
