DON'T BLAME FOOD
"Thinking that carbs make you fat is wrong," says CHRIS CARMICHAEL, founder and head coach of Carmichael Training Systems. "You're fat because you're not exercising. To simply blame a food type for being fat is bullshit."

KEEP YOUR HEAD IN THE GAME
Mental fitness can be just as important as the physical sort. Surfer KELLY SLATER says his record seventh world title was due largely to the personal growth he achieved from healing strained family relationships. "I'm relaxed as I've ever been," he said prior to winning.

HIT THE SACK
Skimping on sleep triggers a decrease in human growth hormone (HGH), which can cause muscles to wither and fat to build up. It's crucial for everyone to get a full eight hours of sleep each night, and you can use an afternoon nap to reach that eight-hour goal.

UNDERSTAND WHAT MOTIVATES YOU
"I don't know if it's so much winning but the fear of losing," LANCE ARMSTRONG famously said before winning the Tour de France in 2003. "I don't like to lose. I just despise it."

BOOST IMMUNITY
How? (1) Exercise five days a week. (2) Get antioxidants from whole foods, not supplements. (3) Wash hands frequently and thoroughly. (4) Get a flu shot.

LISTEN TO YOUR MOTHER
Straighten up. Balance, coordination, and flexibility all begin with good posture. When standing erect, you should be able to draw a line from your ear to your heel, with the line bisecting your shoulder, passing through your hip, and grazing the back of your knee.

STOCK YOUR TRAVEL KIT
Keep this in your Dopp kit, and hope you don't need it:
IBUPROFEN and aspirin for sore muscles.
ACETAMINOPHEN (Tylenol) for pain from viral illnesses (colds, flu) and injuries involving bleeding.
COLD TABLETS containing pseudoephedrine to clear up sinus congestion without causing drowsiness.
ANTIBACTERIAL SOAP and hydrogen peroxide for cleaning wounds.
SHOT GLASS, in case none of the above works.

HAVE MORE FRIENDS!
"Energy makes people beautiful," says JACK LALANNE. "You don't want to be close to someone who's dead and crapped out all the time, who's bitching that it's a lousy fucking world and 'Christ, my ulcers are killing me.'"

STAY TRIM
(1) Lift weights to build muscle. This raises your resting metabolic rate, the energy you burn to keep your body (and muscles) alive. (2) Eat often, approximately every three hours. Eating frequent, small meals is linked with lower body-fat percentage. (3) Avoid calorie-dense foods, like sweets and dried fruits. Eat more foods with high levels of water and fiber, like raw vegetables and whole grains.