Major Factors to Reach Your Goals

1. Sleep! In a perfect world, we’d get 7-9 hours of sleep each night. It sounds boring, but the best way to do this is to give yourself a bedtime – the more routine you are, the easier it is to fall asleep at night (and stay asleep). Good sleep hygiene allows your repair hormones to go to work and help you recover from all the stress you have to deal with during the day. Along with having a bedtime, keeping the room you sleep in cool can help -as well as minimizing your exposure to light in the evening.
2. Carb timing. Carbs aren’t inherently bad or good – there’s just a time and place for them. Your best bet is to “time” your carbohydrates. This means you eat starches before and/or after a workout. You can also eat them after doing something mildly strenuous but long – like a hike.

Here’s your daily habit starting June 6, 2022:

Habit #5 – Have a starch with your dinner. Any type of rice, a potato, oats, and we’ll even count quinoa as well.

Previous Habit Compliance: 

Habit #4 – Chew slow! You want to take one meal per day and LITERALLY use the stop watch on your phone to see how long it takes. Your goal is to try and eat slower for that meal each day.

Previous Habit Compliance: 59%

Habit #3 – Get a tbsp. apple cider vinegar a day. Spread it on veggies, make a dressing with it, add it to a protein – however you want. Just please don’t consume it by itself (it’s acidic and can mess with your teeth enamel).

Previous Habit Compliance: 

Habit #2 – 3 servings of fruit per day. Have them whenever you want and however you want (with a meal, as a snack). Fresh, dried, and frozen are all acceptable.

Habit #1- 

Your daily habit is to have a salad with an oil based dressing. 

Have it whenever you want – as a meal or a snack.

Have it however you want – mix any vegetables or extras (croutons, etc) that you’d like.

The oil can be anything you want as well – olive, flaxseed, hemp, avocado, etc. Just no peanut oil.

We’ll have a new habit to start on March 14, 2022.