My top 20 Tips

The tips that have gotten REAL RESULTS!


1- WRITE out your goals; for life, fitness and nutrition!
2- Accountability: give someone your goals or challenge them to do the same
3- Set a schedule. Even if you don't stick to it you will be more successful because you planned it.
"Failing to plan is planning to fail."
4- Easy days. Yes I said it, plan easy days in your routine. Avoid Burnout!
5- Prepare your meals. Get your recipes, shop, make your meals.
6- Vitamins. At the very least: Multivitamin, Antioxidant, Omega 3, Vitamin B.
7- EAT RIGHT! Breakfast, snack, lunch, snack, snack, dinner.
8- Post workout shake. Doesn't take as long to digest = decrease in soreness & increase in lean muscle.
9- Monthly assessment: pictures, body fat, inches, weight, functional movement screen.
10- Workout 5x per week: 2-3 metabolic, 2-3 strength, 1 regeneration.
11- Wear a heart rate monitor during workouts. Make sure you are working 100% & seeing improvement.
12- 15 minute rule: If you don't have an hour to space don't skip it spend 15 minutes working on weak links.
13- Log your nutrition. Know what you eat and when to kick it up a notch!
14- 80/20 Rule: Anything you do in life! 80% of the time you must be strict, 20% of the time you can relax.
15- Treat yourself once a month. Get a massage, have a burger, take a day off.
16- Sleep 6-8 hours per day. Remember the hours before midnight are worth 2 after midnight.
17- Show appreciation to the people in your life. REGULARLY.
18- BE QUIET. set aside time daily to reflect, lay in silence or set goals.
19- Lead by example.
20- READ.
My personal goal for 2013: Read 1 book for enjoyment every 2 months.
BONUS TIP:
Don't be afraid to rely on other people!