成人快手 Wales - Colin Jackson's Raise Your Game - Training ground

Mike Weeks

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The rock climber and fitness expert gives advice on how to prepare for your exams.

Eat plenty of brain food
There are simple things you can do in the build up to an important exam to improve your performance. You need to eat regular amounts of real foods, such as lean meats and fresh vegetables. You need to make sure that you're hydrated. Studies show that, by taking in Omega 3 from fish oils you can improve concentration and mental sharpness.

Cut out the stimulants It's important to cut out the sugary drinks, coffees, soft drinks and sweets. Eat more vegetables and whole grains such as brown rice and oats. They give long lasting blood sugars to the brain. Make sure you eat about an hour before your exam and drink plenty of water. That should make a big difference.

Do plenty of exercise, and make sure it's something you enjoy
It's important to exercise around exam time. For me exercise is all about what you love doing. It's only sustainable if you're extremely driven towards a goal, or you love what you're doing. If you like football, go out with your mates and have a couple of good games of football each week. If you enjoy running, go out for a run.

Take a break and go for a walk
It's really good to oxygenate the brain. If you're cramming into the early hours before an exam, it's really good to get up at least every half an hour or 45 minutes. If you can, go out for a 10 minute walk and get some fresh air. Take some deep breaths and really get some oxygen into your lungs. It'll make a big difference to the way that you function. It's just good to get out and take a break.

Find a model of excellence
I think one of the most important things for all of us is to find a model of excellence. I use models of excellence to get the best out of people. Look for somebody who is already doing what you aspire to do. If it's in education, business or sport, what do they do in order to excel?

Look at someone like Colin Jackson, how did he manage to get those gold medals? What did he eat? When did he go to bed? How did he rest? I'm sure he wasn't spending hours cramming over homework without getting some exercise.

Find someone who inspires you, see what they do and model yourself on them. Hopefully you can get on the same road to achieving the same excellence.