There are 2 ways to achieve a health goal:

Option #1:  Start a “Plan”

Follow it — even though it’s totally out of your normal routine — grunt through it. You might get some traction, like lose some weight, feel more energetic. I see a lot of people who start a low-carb or low-calorie plan and do really well at first, but then life happens. They can’t sustain it!

Option #2:  ‘Add On’ a New Habit, One or Two at a Time

Build in good stuff and good habits that will help you keep your weight off once you lose it. Each new positive change and action step creates momentum. Each new habit has a ripple effect — you will reach a tipping point and effortlessly get some traction towards your goal.

‘Adding On’          versus          ‘Taking Away’
  • You feel empowered
  • Triggers the ‘all or nothing‘ mentality
  • You choose something positive and healthy
  • Creates stress
  • You are building  life-long healthy habits that will stick and take hold
  • Feel deprived, lacking
  • Your Locus of Control (your own ability to control outcomes in your life) expands; you gain confidence
  • Temporary fix
  • Creates frustration

The Fundamentals

In sports, you need to master basic skills before you can move on to the advanced stuff. Let me give you an example: My daughter just turned 4, and she has been taking weekly swimming lessons for a year. When she started, she had to learn to hold her breath under water. And then…  5 bobs. And then…  blow bubbles. She had to learn these super basic skills before she could swim. A year later, she has mastered the basics, and learned a new skill every month or two that helped her build on those basics, and now she is swimming on her own!

Most of us don’t have the fundamental skills down when it comes to our health.  Stop focusing on the end result and work on the fundamentals… the process.

The #1 Fundamental Skill: A fast and easy Healthy Morning Routine

Step 1 Drink 16 oz water. Get hydrated.  Add on: 1-2 drops of lemon oil or 1/4 lemon wedge

Step 2 Drink a shot of a raw greens powder.  Start with 1 tsp Sun is Shining greens and stir in 2 oz of any juice (I like orange juice) and 2 oz of water. Stir well and shoot it. Get it done.  Build up to 1 tbsp of greens to 4-5 oz of liquid.

Step 3  Eat a healthy breakfast. It can be quick if you are in a hurry.

Here are a few healthy breakfast suggestions:

  • If you are not a big breakfast eater, try a light version of a bulletproof coffee and a super quick protein shake after your greens and water.
  • 1 egg + 4 egg whites + 2 pieces Ezekiel bread toast
  • 1/2 c oatmeal + 2 scoops Vital Proteins Collagen Protein + 1 c strawberries
  • 2/3 c plain Greek yogurt, 1/2 scoop SFH Pure Vanilla protein, 1/2 c strawberries, and 1/4 c Kitchun No-Grain Granola
  • 2 minute smoothie: SFH Pure Protein, 1 c. frozen mixed berries, 8 oz unsweetened almond milk, 1/2 c ice

If you workout in the morning, you NEED a food breakfast post-workout. Aim for 25-30 g of protein and the same amount of starchy carbs. The ideal time to have some carbs is right after a workout and in the morning.

There you go — a fundamental change towards a healthier you!