Do you do these 10 things? If not, let it be encouraging, because that means there's room for improvement.
1. KEEP A FOOD JOURNAL
Maybe not always, but at least occasionally to checkpoint yourself.
2. PLAN OUT YOUR WEEKLY MEALS.
You might not stick to it exactly, but you should have a guide of what you're eating every day throughout the week. This includes planning a "free meal" when/if you know you're going to let loose.
3. GO GROCERY SHOPPING OR HAVE SOMEONE ELSE DO IT FOR YOU.
If you're not buying groceries then you're probably not eating good food most of the time.
4. EAT PROTEIN WITH EVERY MEAL.
Aim for 20-25 grams of protein each meal. Recommended basic guidelines are 3/4 of a gram per your bodyweight each day.
5. EAT GOOD CARBS FROM FRUITS AND VEGETABLES and sometimes brown rice, quinoa, etc.
No carb diets don't work, at least not for long. When people say they aren't eating carbs they're probably talking about breads and pastas and junk food. You need carbs, just good ones.
6. EAT GOOD FATS AT MOST MEALS.
Back in the day people used to be so scared of fats, which is why food companies started producing all kinds of "low-fat" and "no-fat" processed garbage. We know the human body needs fat. Fat is a big source of energy. You just need GOOD fats. Again, olive oil, avocado, salmon, and some nuts if you're body responds well to those.
7. SUPPLEMENT WITH AT LEAST A MULTI-VITAMIN AND FISH OIL.
Oops, I've been forgetting to tell you to take fish oil---omega 3's and 6's. From what I've researched, we are all deficient in omega's and this is usually a main supplement recommended for all human beings. *NOTE: You should always try to get your vitamins and minerals from FOOD sources. I'm not trying to push supplements. If you eat ideal, then you don't need them. I know a lot of people are skeptical of supplements, which I still am as well. But just by seeing the difference in the way I feel, they are helping. And high quality ones are much better (Amber and I are researching and testing a new product that seems promising, we'll keep you informed afterwards). For good fatty acids, if you like fish, aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.
8. DRINK WATER AND MOSTLY WATER.
9. SLEEP 7.5-8 HOURS A NIGHT.
People without kids have no excuse, but when you're a parent, it's not going to happen most nights. Just know that you should fight for it and take it when you can get it.
10. REDUCE STRESS.
You gotta give yourself down-time. You can't worry all the time. You have to eliminate negative things, situations, and people. You can't do so much. You get the picture.
AND HERE ARE MY PERSONAL BONUSES. THESE ARE MY OPINION. TAKE THEM FOR WHAT THEY'RE WORTH. I firmly believe that people that do these next five things are way ahead of the game.
11. ELIMINATE OR GREATLY REDUCE TV AND RADIO STATIONS.
12. READ QUALITY BOOKS.
14. HAVE A SUPPORT GROUP, A HEALTHY FRIEND, OR MENTOR TO REGULARLY CHECKPOINT THEM.
15. MAKE NO EXCUSES AND TAKE RESPONSIBILITY FOR THEIR LIFE AND HOW THEY LIVE IT.
If you read that scripture above, don't take it the wrong way.
It's about living with INTENTION and not just going through the motions.
Your body doesn't own you.
Make it do what you want it to do.
People are watching and following.
If there's one question to ask yourself today it's this: "ARE YOU LIVING EXACTLY LIKE YOU WANT TO?"
If not, then keep making changes.
Trust me, I don't have it all right.
I have so much work to do to be a better husband, father, coach, owner, speaker, athlete, etc.
I'm willing to rise up.
It may just be an absolute game-changer for you and everyone in your life.
It's not about us,