Breadcrumbs [Home](/index%2Ephp/) > [My Fitness Rules: Rickel White](/index%2Ephp/markdownify/node/2936) ![My Fitness Rules: Rickel White](https://media.slman.com/MWZGXSjEQcbB6hcDTvqZn6KO81w=/800x0/smart/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2024%2F06%2Fsl-man-site-assets-190624-thumb-rickel-white-pt-rules_0.png) Photography: @RICKEL_WHITE [Fitness](/index%2Ephp/health/fitness) / 19 June 2024 # My Fitness Rules: Rickel White Rickel White is the footballer turned fitness guru whose BodyByWhite programme has made him a name to know. Focusing on functional training and high resistance, his MO is building a healthy body, a sustainable lifestyle and ultimate body confidence for all his clients. These are his rules for a fit life. Photography: @RICKEL_WHITE 01 ## Discipline Is Everything I started my career as a footballer at the age of 14, and this has set me in good stead to be disciplined in all that I do, from my training to life in general. Team sport is important to me for motivation and discipline, and I still play every week in the season. The structure it gave me as a youngster helped me with routine and repetition. 02 ## Exercise Must Be Personal When it comes to training, I look at each individual and what their requirements are. There is potential in everyone if they have the right mindset. The White way is all about body and mind, with a touch of ambition to be committed to getting the desired results, which can change dependent on the time of year or events coming up. I work with clients not against them, and this is also the way I train myself. 03 ## Keep Your Goals In Mind I want to always remain an athlete. My definition of an athlete is someone that works on themselves in some capacity every day to perform better throughout their day-to-day life. I do that through bodyweight and strength training, loads of lengthening and cable-based movements, and a few runs each week. 04 ## Cardio Is Key I love to skip, run and box. I find running very therapeutic. To me it’s a mental cleanse, and my preference is a scenic one – I love long runs on Sundays in Richmond Park. If I’m going for a sweat session, then I love sprints – they’re a blow-out. If I had the time to box every day, I would, because for me this is the ultimate cardio workout. 05 ## Don’t Underestimate Nutrition I have a balanced diet. I don’t deprive myself of anything, but I’m also mindful of what goes into my body. I advise my clients to be well rounded with their diets, unless they have a specific short-term goal that requires serious sacrifice or extra discipline. My favourite breakfast is eggs, berries and oats with nut butter and chopped banana. I also love energising fruits like papaya. 06 ## Find A Way To Wind Down I find this the hardest rule to follow, to be honest, but I love a hot bath. I find it relaxing before bed, with some mellow music like Brent Faiyaz and Erykah Badu. I can perform quite well with little sleep, but being my strongest and having the most energy requires me to have a good night’s sleep, so it is extremely important. I’m also keen on a sauna, preferable the banya, and a sofa day always has me ready for a new week of training. *Follow* [*@Rickel\_White*](https://www.instagram.com/rickel_white/) *for more.* [Skip to the rest of this article](#sidebar-bottom) ## We think you might like [Diet & Nutrition](/index%2Ephp/health/diet-nutrition) [## 9 Things To Consider If You’re Gassy & Bloated ](/index%2Ephp/health/diet-nutrition/9-things-to-consider-if-youre-gassy-bloated) ![9 Things To Consider If You’re Gassy & Bloated](https://media.slman.com/k77zHiUnE_e1YE8NACvWaXlCDxA=/600x800/smart/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2026%2F08%2Fsl-man-site-asset-050826-how-to-maanage-your-gas-ivan-andrianov-stocksy.jpg) [Fitness](/index%2Ephp/health/fitness) [## 5 Fit Guys Choose Their Home Workout Gear ](/index%2Ephp/health/fitness/weight-training-at-home) ![5 Fit Guys Choose Their Home Workout Gear](https://media.slman.com/E6wYnvYt6zIruznq9qNt2tzZZao=/600x800/smart/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2026%2F07%2Fsl-man-290726-site-assets-gym-kit-hero-thumb.jpg) [Health](/index%2Ephp/health) [## How To Beat Jet Lag ](/index%2Ephp/health/how-to-beat-jet-lag) ![How To Beat Jet Lag](https://media.slman.com/AoFZBKd-YJsvlfir8wMttK98RBw=/600x800/smart/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2026%2F06%2Fsl-man-010726-site-assets-jet-lag-thumb.jpg) DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at .