15 small changes you can make today that'll improve your mind & body over the next 3 months: 1. Stop dieting.
You'll fail to lose weight and keep it off when you cut out the foods you love to eat. Find a balance between eating foods that are healthy and foods that you love. A good rule of thumb is to eat healthy 80% of the time, and eat what you love 20% of the time.
2. Weight train 3-5x per week. Whether you're at the gym or at home, you need to be weight training. Commit to a month of consistency and I promise the gym will stop feeling like a chore.
3. Go to sleep and wake up at the same time every day. Your body likes routine and it'll increase the quality of your sleep. Most people are consistent Sunday-Thursday. Friday-Saturday is when people let loose and destroy their sleep schedule.
4. Drink a gallon of water a day. Drinking more water is one of the easiest ways to boost your health & performance. Water helps: - Reduce brain fog - Suppress appetite - Keep you hydrated - Burn more calories
5. Track your progress. It took you years to get to where you are now. You're not going to get a 6-pack in a week. Take: - Daily weigh ins - Weekly progress pics Tracking these gives you the confidence you're moving in the right direction and keeps motivation high.
Don't overlook the other benefits of getting in shape. You'll see improvement in your: - Mood - Respect - Sex drive - Confidence - Relationships and more.
6. Reduce blue light exposure before bed. Blue light exposure will keep you awake and result in poor sleep. Try using blue light glasses in the evening.
7. No screens 30 minutes before you go to sleep. Reducing screen time and blue light exposure 30 minutes before going to sleep will increase your quality of sleep. Reading, writing, meditating, and cleaning are great activities you can end your night with.
8. Spend more time outside. More time outside = more physical activity More physical activity = more calories burned Find activities you enjoy: - Hiking - Jogging - Playing sports - Walking your dog
9. Get an accountability partner. When you're getting started, accountability is everything. You can do this with your: - Partner - Coworker - Roommates - Family member Share your goals with others and you won't want to let them down.
10. Stop drinking your calories. You'd be surprised how much better you'd feel if you stopped drinking high calorie sugar filled drinks. Stick to: - Tea - Water - Coffee - Seltzer for the next 3 months.
11. Stop drinking 3-4x a week. You don't need to give up alcohol to see results, but 10+ drinks a week is destroying any chance you have at making a real transformation. The less you drink, the better you'll feel and perform. Find a balance.
12. Swap Netflix for a walk. Give up 1 episode of Netflix for 30 minutes of activity a day. It's a small sacrifice. A 30 minute walk will do wonders for your physical & mental health.
13. Cook your own meals. Only keep healthy foods in your house. Think: - Lean proteins - Whole grains - Vegetables - Fruits - Dairy If you don't have the option to eat unhealthily, you won't do it. When you're eating foods you love make a special trip or go out to eat.
14. Journal daily. Journaling allows you to reflect on: - Where you are - Where you want to go - How you can get there We are often so busy we never take the time to think about our thoughts. Journaling allows you to do that.
15. Believe that it's possible. You need to believe in yourself if you want to achieve your goals. Whether it's dropping 100lbs, gaining muscle, or whatever your goals are in life, believe with 100% certainty that you're going to make it happen.
I promise that improving your physical health will be the first step to living a better life. As soon as my physical health began to improve, all other aspects of my life fell into place. It is without a doubt, the best investment you can make.
Momentum is everything. Years of unhealthy living are difficult to break out of. But the changes above are small and don't require much effort. Focus on these for 3 months and the momentum will begin to shift in your favor.
