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5 Things that won’t change

Simpler is always better.

Don’t overcomplicate things (I used to think this was my gift!)

It may be a new year … and chances are you really want things to be different in some shape or form.

The calendar changes … but the simple path to good health never does.

Here are 5 things to think about that will help you avoid losing your strength, fitness and health, and actually make significant gains in every area.

1.Drink More Water: For the average adult, 8 cups (64 oz) per day is a minimum; half your bodyweight in ounces is ideal. If you struggle to get the minimum, start where you are, add one cup, get that down and then add another cup until you’ve reached your half of body weight number.

2. Get More Sleep: To look and feel your best, 7-10 hours is the minimum. If you struggle to get that much, start there and focus on spending at least 7 hours in bed each night. Here are some simple tips for improving your sleep environment.

3. Move A Little More: Hard workouts seven days a week was never a requirement for being healthy. Daily movement of some kind is good. Aim for 3-4 strength training workouts a week, 2-3  workouts where you are getting your heart rate up , and daily walks are proven to reduce your risk of disease and increase longevity and feelings of overall well-being. Have a method to track your success so you stay accountable (planner, notebook, note-taking app, etc.)

4. Eat A Little Better: Going from pizza and chips to a 100% clean diet overnight often results in frustration and reverting to old habits after a couple of weeks. Ask yourself, “How can I make this meal 1% better?” Swap out a starch for more veggies, for example. If you like, take pictures of your meals for three days and send them to me; I’m happy to take a look and give you feedback.

5.Be Kind To Yourself: Celebrate your successes and don’t beat yourself up over the failures. Each day, do something kind to yourself … and to others.


Remember, success is a compilation of small decisions executed consistently. There’s no need to make it more complicated than that.

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