For rugby legend Jonny Wilkinson, his epic battle against injury is almost as famous as his stunning performance that helped England win the Rugby World Cup in 2003.
But now the former flyhalf, who has stuck to a military-style fitness regime unfazed by frustrating setbacks, is sharing his tips to help everyone get fitter.
The 43-year-old detailed his approach to training with MailOnline, including how to “train like a pro”.
In partnership with David Lloyd Clubs, Wilkinson shared his top tips on how to implement holistic fitness and wellbeing.
Jonny Wilkinson of England runs with the ball during the second quarter final match of the 2011 IRB Rugby World Cup between England and France at Eden Park in Auckland, New Zealand on October 8, 2011
Become an all-round athlete
It’s not just about the biggest muscles or the best abs, says Wilkinson.
He emphasized that staying flexible and maintaining your stamina benefits your overall performance.
“For me it’s really important to train all your systems, speed, strength, power, flexibility and endurance – everything,” he says.
“Try to become an all-round athlete. Strength is very important to your stability and grounding, while your flexibility and looseness is your spontaneity.
“You can lose what you don’t use, so take care of everything.”
READ MORE: Can you run the London Marathon without training? We asked our experts
Take care of your body
It’s not just about the actual workout – what you put in your body and how your diet affects your progress.
Wilkinson, who now owns kombucha brand No 1 Living, says: “Eat well, drink well, take care of your body.
“It is the most amazing intelligent machine in the world, so respect it, honor it and it will take care of you.”
In your fitness journey it is important that you eat enough carbohydrates, protein and fat.
Carbohydrates fuel the body, proteins help build and maintain muscle, fat cushions joints and helps absorb nutrients.
When you exercise, you sweat, so drinking water to replace those fluids is extremely important. Water is needed to maintain body temperature and lubricate joints.
And Wilkinson claims that keeping your food gut-friendly and nutritious will help you succeed.
Follow your passions
Research has shown that the more passionate you are about something, the more likely you are to perform well at it.
And Wilkinson says enjoying your workout will help you keep going.
“Work on your skills, practice, challenge yourself, just have fun,” he says.
“Follow your passions – where there is excitement and opportunity, pursue it.”
rest and relaxation
Wilkinson says you will only reap the benefits of your exercise program when rest and recovery occur.
Rest periods are of the utmost importance as they give your body enough time to replenish its energy stores and give your damaged muscles a chance to recover.
And Wilkinson says it’s also important to stop exercising altogether and take time to focus on other things.
“Find a way to relax and let go when and where you can,” he adds.
Wilkinson, who now owns kombucha brand No 1 Living (pictured), says: “Eat well, drink well, take care of your body.”
Accept and love yourself
Pushing yourself is important, but don’t forget to be kind to yourself too.
“It is very important to set small goals,” says Wilkinson. “But constantly competing, comparing and checking is not going to bring that peace and that freedom.”
He recommends learning to accept yourself and love who you are, “because chronic stress destroys performance, it destroys relationships, it destroys health and well-being.”
Wilkinson says, “To be strong, healthy and perform at our best, both physically and mentally, we need to take care of ourselves from the inside out.”
A 2009 study by University of Toronto scientist Vicki LeBlanc found that elevated stress levels can impair performance on tasks that require divided attention, working memory, information retrieval from memory, and decision making.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
