#NationalFitnessDay

With the Paralympics starting today and as it's National Fitness Day today, it seems the perfect time to reflect back on things we have learnt from the Rio Olympics 2016.

Winners concentrate on winning. Losers concentrate on winners
We all love a bit of rivalry and what better place to watch a rivalry than at the Olympics. Who remembers watching Chad Le Clos provoking Michael Phelps during the warm up of their semi final? Michael Phelps' face said it all. He couldn't help showing us his annoyance and determination at the same time. Michael Phelps's face even trended on Twitter with the meme-creators taking delight in coming up with funny tags. During the final race, Chad Le Clos was pictured looking at his opponent winning the race, whilst Michael Phelps simply looked on at his finish line. This moment taught us that whilst rivalry is fine, you must concentrate on your own race. Don't look left, don't look right. Focus. Look straight ahead to your finish line.

​You can create a new history book
United States' Simone Manuel became the first black woman to win in an Olympic pool. Back in the 50s, a black woman who tried to race in the Olympics was shunned so much so that they drained the pool water after she dipped her toe into the water. In 2016, Simone has created a new story that black women can tell their black daughters to inspire them.

Believe that you're better than your opponent
What would a list of Olympic moments be without mentioning Bolt? Aside from Bolt cheating on his longtime girlfriend in Rio, everyone's favourite living Jamaican can do no wrong. He has dominated the 100m race since 2008 and keeps proving to be unbeatable. When Canada's Andre De Grasse almost challenged him in the semi finals, Bolt was surprised and amused. He laughed at De Grasse and it was clear that Bolt knows and believes that he is better than all of them. Bolt winning has become so familiar that every time he takes the track and field, we don't wait to see if he can be beaten but rather we wait to see if he will break the World Record once again.

Winners get right back up
Possibly everyone's favourite refugee, Britain's Mo Farah, showed us during his race that when you fall, you should get up, dust yourself off (if you have the time) and try again. And perhaps Mo's past plays a part in his determination to get up again. Mo escaped Somalia to Djibouti as a young child when his country became increasingly lawless, with murder and kidnapping rife. Mo eventually moved to Europe to be with his grandmother in Holland but decided to join his father in Britain instead. Mo was already equipped to know not to give up. After the race. Mo said that the thought of all those months of hard work going to waste because of a fall was enough to push him to win.

Remember good advice
What a funny moment between trainer and sportsperson when Japanese wrestler, Risako Kawai, celebrated her gold medal by body-slamming her coach to the ground. After defeating Belarus' Maria Mamashuk, the 21-year-old's coach came over to congratulate her. But whilst Kazuhito Sakae was expecting a hug, Kawai threw him to the ground... twice! Her reason was that her coach had told her to keep a cool head and be daring" and so she did just that always had in her mind to attack.

Sibling rivalry is the most supportive rivalry
Venus and Serena Williams are probably the best examples of how siblings can be your greatest rivals and yet your biggest supporters. This year's Olympics saw a few siblings taking part in the same events with the same attitude. The Brownlee brothers, Alistair and Jonny, who won gold and silver in the men's triathlon. They collapsed together at the end of the race and embraced.