We're kicking this year off with some rapid fire tips to help you get moving on your new habits.
- Set outcome goals, then process goals that feed into the outcome.
- Consider potential barriers to achieving your goals and come up with a plan to address them.
- Please don’t try another quick fix or fad diet
- Look to the past for some clues on how you can be successful (things you enjoyed or had some success with before).
- Cook 1 new recipe or use 1 new whole food each week.
- Track progress in some fashion .
- Meal prep will keep you on track with your nutrition.
- Changing 1-2 things per week will result in better long term outcomes than trying to change 7-10 things every week for the next 4 weeks.
- If your goal is body comp/health, avoid all supplements apart from vitamin D, fish oil, protein powder and creatine.
- Bring someone along for the ride (family or friend support).
- Accept that change is not linear, you will have easy weeks and hard weeks throughout the process..
- Engage in some ‘body literacy’ and allow that to guide your training choices.
- Morning routines are a good idea, but they don’t need to take 2 hours and involve 10 things.
- To maintain good habits, you are trying to change your identity.
- Cultivate an environment that supports your habit change.
- Set the bar low and raise it as you go.
- Drink 500mL water within 30mins of waking up.
- Eat more fruit.
- Make your vegetables taste nice.
- Eat protein at every meal.
- Sleep.
- Be careful of your definitions of success and failure.
- If you find yourself ‘off track’ quickly correct course.
Goal setting podcast - https://open.spotify.com/episode/0j8EY8A8WQiO56SHzNkyjk?si=07d2ca7e1ef0466f
3 Fad Diets you should Avoid - https://open.spotify.com/episode/0Nc6BBpDyylQMhVD3EkFU3?si=65f44eeeaa4247ac
Meal prep podcast - https://open.spotify.com/episode/2QU4LQM9GTChAOBXV0uHOp?si=b284efeb14014686
Sleep podcast - https://open.spotify.com/episode/5K7fPkzGUEpxCCEgsYHOyY?si=9acd7abdd38c4c8d
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
