If I had to lose 14lbs+ and start my health journey from scratch, here's how I would do it...
(Step by step)
This REAL advice works for me and hundreds of our business owner clients.
❌ It is not made for 21-year-olds with tons of free time and no responsibility.
I'd list my top 3 worst daily habits, then flip them.
Example. If I go to bed late, wake up late, and then rush to work, grabbing a large coffee with sugar and a croissant, that's not a great start and impacts my goals. I need to change it.
✅ Lights off 10:30 pm
✅ Up at 6 am
✅ Boiled eggs at home
✅ 2 litres of water
✅ Drink black coffee
These☝️don't impact my time, but they have a HUGE impact on how I feel and my results.
I always keep this simple. Because I'm busy running a company and keeping kids alive, so simple is always best. No complicated apps or calorie counting.
🥩 I eat protein with every meal. Eggs, Chicken, Beef, Lamb, Fish.
🥗 I eat greens with every meal. Spinach, broccoli, kale, or salads.
🧈 I add fat to each meal (no need for fatty meat). Butter, olive, coconut oil.
💧 I drink a minimum of 2 litres of water a day.
🍪 I avoid snacking on crap. Instead, nuts, whole-fat yoghurt, and jerky.
Three sessions a week is the minimum to keep my body strong and in shape.
💪 I aim for two strength workouts and one cardio per week. If I had no strength training experience, I would hire a personal trainer at my local gym to show me first.
I would focus on large muscle groups and place them into different circuits to overload my body. Squats, presses, pulls, lunges plus body weight.
🦵If my fitness level is poor, I would strip it back to body weight, pressups, standing squats, lunges and cardio machines.
In my opinion, this is the most crucial step. Without proper sleep, I don't recover properly, my brain becomes overwhelmed, I am more likely to eat crap, I am more likely to go for those drinks, and everything becomes harder.
✅ I have a Tri-blend magnesium 30 minutes before bed
✅ I Stop drinking liquid an hour before bed
✅ I remove all tech an hour before bed
✅ I don't have any coffee after 2 pm
✅ I make sure the room is pitch black
✅ If my brain is frazzled, I write everything onto a pad
⌚ The easiest way to measure movement is through steps. I have an Apple watch, but I have used Garmin and Fitbit; they all measure steps.
🧑💻 The more steps I complete during the day, the better. But it can be tough when stuck in Zoom meetings.
✅ I set reminders on the watch to prompt me to stand and move
✅ I take informal meetings with earphones, and I walk
✅ I make sure I walk outside during breaks
✅ If I have the time, I add an extra loop on the way home
✅ I try to get out of the house early so I can walk in the am
All of this is simple.
But simple doesn't mean easy.
