O slideshow foi denunciado.
Seu SlideShare está sendo baixado. ×

30 Tips for the First 30 Days of Lifestyle Transformation

Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Anúncio
Carregando em…3
×

Confira estes a seguir

1 de 33 Anúncio

30 Tips for the First 30 Days of Lifestyle Transformation

Baixar para ler offline

The first 30 days is a critical time in any new endeavor, especially in the area of health and fitness transformation as this type of change has a 95% long-term failure rate.

This quick guide is a compilation of the 30 best strategies for making it through the first 30 days of health and fitness transformation.

These are not theories, they're tips that come straight from the trenches of Total Body Reboot, where I work personally with hundreds of clients in 19 countries around the world.

You can find more content on sustainable health and wellness at http://rebootedbody.com

This guide is an adaptation of some the work that we do inside of the Total Body Reboot online program at http://myrebootedbody.com

The first 30 days is a critical time in any new endeavor, especially in the area of health and fitness transformation as this type of change has a 95% long-term failure rate.

This quick guide is a compilation of the 30 best strategies for making it through the first 30 days of health and fitness transformation.

These are not theories, they're tips that come straight from the trenches of Total Body Reboot, where I work personally with hundreds of clients in 19 countries around the world.

You can find more content on sustainable health and wellness at http://rebootedbody.com

This guide is an adaptation of some the work that we do inside of the Total Body Reboot online program at http://myrebootedbody.com

Anúncio
Anúncio

Mais Conteúdo rRelacionado

Diapositivos para si (20)

Semelhante a 30 Tips for the First 30 Days of Lifestyle Transformation (20)

Anúncio

Mais recentes (20)

30 Tips for the First 30 Days of Lifestyle Transformation

  1. 1. 30TIPS rebootedbody.com for the first 30 days of lifestyle transformation
  2. 2. “I just can’t stay motivated!” There’s three big things people miss: creating “big whys,” aligning goals with that purpose, and clearing obstacles by auditing lifestyle. ! These three things must be done as STEP ONE. This is critical. And it’s all spelled out for you in a FREE workbook I’ve created on sustainable motivation. rebootedbody.com CREATE SUSTAINABLE MOTIVATION Recommended for you… Sustainable Motivation Workbook TIP01
  3. 3. Slipping up here and there is NOT a big deal and won’t derail you. What WILL derail you is dwelling on mistakes. Or, dwelling on your past failures and not believing you’ll succeed this time. ! Stay present. Utilize journaling. Focus on your next actionable step and let the past go. Reframe your perspective on failure. rebootedbody.com DO NOT DWELL IN THE PAST Recommended for you… Advice on Overcoming Failure from Jason Mraz TIP02
  4. 4. “The Resistance” is inside us all. It’s the sabotaging voice of failure. Procrastination, distraction, self-medication, negative self-talk, doubt, and fear are all weapons wielded by The Resistance. ! The Resistance is extremely cunning, deceptive, and effective. Conquering it is a lifetime mission. Understanding it is the first step. rebootedbody.com QUIET THE RESISTANCE Recommended for you… Quiet the Resistance: Overcoming the Voice of Fear and Failure TIP03
  5. 5. Ceasing life as a “carbovore” can be physically and mentally challenging. The withdrawal symptoms can be intense in some people. ! Prepare yourself mentally — know you might feel bad, accept the challenge, and reinforce your big whys and core motivation. rebootedbody.com PREPARE FOR THE SUCK TIP04
  6. 6. Moderation, 80/20, and “easing in” are comfortable appraoches, which is why most people recommend them. But they’re highly ineffective long-term. ! Kick the sugar and make a complete change all at once. If you’re mentally prepared and emotionally commited, you’ll experience a much higher success rate. Recommended Reading More Reasons to Ditch 80/20 rebootedbody.com COMMIT TO COLD TURKEY TIP05
  7. 7. It’s a misconception that the further away you get from your addiction, the easier it gets. Understanding this is hugely empowering. ! A psychological phenomenon called “extinction bursts” is responsible for trying to get you to go back to old habits. Overcoming these is the a key to success. rebootedbody.com PREPARE FOR EXTINCTION BURSTS TIP06 Recommended for you… The Psychology of Extinction
  8. 8. When ANTI* food is available in your home, you’re far less likely to succeed. Willpower is a myth. You must take additional steps to set yourself up for success. ! Get rid of ALL processed foods, grain-based foods, vegetable oils, sugary foods, and beverage products from your home and office. rebootedbody.com REBOOT YOUR ENVIRONMENT Recommended Reading How to Eat Healthy: The Definitive Guide to Avoiding ANTI Foods The Willpower Myth TIP07
  9. 9. When you log what you eat, you gain valuable insight and awareness and consistently make better decisions. ! Take a cell phone picture or quickly jot down the details of EVERY single thing you put in your body for the first 30 days. No weighing food, tracking numbers of any kind, just note the WHAT. rebootedbody.com CULTIVATE AWARENESS TIP08
  10. 10. What happens when you’re stuck and don’t know what to cook or buy? Failure happens, that’s what. ! Make a list of easy, affordable, go-to meals that don’t take long to prep or cook. When you’re in a pinch, pull out this list and choose one of your go-to meals. rebootedbody.com MAKE A LIST OF GO-TO MEALS Recommended Reading 5 Healthy Breakfast Ideas You Can Make in 5 Minutes or Less note: these can be made at ANY time, not just breakfast. TIP09
  11. 11. The diet mindset tells us that we have to “control portions” and “cut calories” and “not eat so much.” But that’s bogus. ! Working with your body instead of against it means listening to your body’s hunger and satiety cues. If your body says it’s hungry — and it’s legitimate hunger — then eat! As long as you’re eating real food and avoiding ANTI food, there’s nothing to worry about. Be proud that you’re FINALLY nourishing your body. rebootedbody.com Recommended Reading The Definitive Guide to Calories Why Diets Don't Work IF YOU’RE HUNGRY, EAT. TIP10
  12. 12. ONLY EAT WHEN YOU’RE HUNGRY We tend to eat for many reasons: hunger, stress, boredom, out of habit, and addiction. This is a complex topic, but it starts with awareness about why you’re eating. ! Assess hunger when you’re prompted to eat. Don’t eat until hunger reaches a 7 or 8 on a scale to 10. Work to identify underlying emotions and use a journal to scribble down notes about these. rebootedbody.com TIP11
  13. 13. Poor sleep exponentially increases cravings and getting less than 6 hours of sleep leaves you metabolically like a type II diabetic. Worse, the stress response from poor sleep locks fat in your fat cells — especially in your midsection. ! If you’re changing your diet and exercise regimen, but neglecting sleep, you’ll fail. Get 8-9 hours of sleep in a pitch black room and work to conquer ANY and ALL sleep issues you have. rebootedbody.com Recommended Reading REM Rehab: Reboot Your Sleep, Feel Amazing, & Light Your Productivity on Fire PRIORITIZE SLEEP TIP12
  14. 14. Source quality, food quality, and ingredient quality are all important, but it’s impossible to be perfect. ! Let perfection go. You’re going to make mistakes and those mistakes aren’t going to derail you. But striving for perfection and falling short will cause mental and emotional breakdowns that WILL sabotage your future. rebootedbody.com PROGRESS, NOT PERFECTION TIP13
  15. 15. You don’t have to take a bunch of supplements to be successful, but there are a few that most people are deficient in or that are hard to get from food. ! Magnesium, Vitamin D, and high grade fish oil are key supplements that you must prioritize in the first 30 days. Deficiency in these areas will lead to failure. rebootedbody.com Recommended Reading Rebooted Body Supplement Protocol GET THE TOP 3 KEY SUPPLEMENTS TIP14
  16. 16. Why do people who have all of the right information about what to eat and how to exercise still fail? I've worked with men and women, young and old, in over 17 different countries through my Total Body Reboot program. Through all of that work I’ve identified eight eating triggers that consistently show up and threaten to derail people. ! Discover and heal the TOP 8 unhealthy eating triggers. rebootedbody.com Recommended Reading 8 Unhealthy Eating Triggers and How to Conquer Them HEAL THE TOP 8 EATING TRIGGERS TIP15
  17. 17. Why do all of the work to cook so everyone can have one serving? My family always cooks so everyone can have two or three servings (just not at once). ! Always cook at least double what you need and freeze the leftovers so you always have options on hand. rebootedbody.com COOK IN BATCHES TIP16
  18. 18. Constantly looking for new recipes and meal ideas is tiring, time consuming, and will lead to failure. It’s not just the recipes, but the constant grocery runs to get ingredients you don’t have. ! Rotate an archive of 5 to 10 of your favorite meals. This allows you to keep ingredients on hand, reduces stress, and makes planning easier. rebootedbody.com PUT MEALS ON REPEAT TIP17
  19. 19. We already talked about the importance of Vitamin D and the best source to get it is sunlight. But getting sunlight also means getting away from technology, getting outside, playing, walking, and so on. ! Aim to get outside for at least 60 minutes every single day. Do this intentionally. You get bonus points for being active during this time. rebootedbody.com GET A LOT OF SUNLIGHT TIP18
  20. 20. Trying to do this alone inside of a family dynamic becomes difficult. It really helps to have everyone on board. ! Start with your spouse. Think of an airplane oxygen mask metaphor: put your masks on first and then tend to your kids. Your kids may come around slower. Your spouse should get on board now. rebootedbody.com GET IMMEDIATE FAMILY ON BOARD Recommended for you… How to Deal With Friends and Family Who Undermine You TIP19
  21. 21. Staying engaged with high quality health and fitness discussions and content can keep you focused and motivated. ! Listen to podcasts, continue to read articles, engage on social media, watch videos, and read or listen to books. rebootedbody.com BE A STUDENT OF THE GAME Recommended for you… The Rebooted Body Podcast The Rebooted Body Blog Rebooted Body TV Get a FREE Book Download from Audible.com TIP20
  22. 22. There’s 100 trillion microbes in the human gut with over 1000 different species represented. In terms of complexity of function, the gut is second only to the human brain. Food and lifestyle dictate gut health and function. ! Probiotics and fermented foods help heal the gut. But I still recommend you supplement (be very careful of quality). rebootedbody.com START TAKING PROBIOTICS Recommended for you… Prescript Assist Soil-Based Probiotics Inner Eco Coconut Kefir TIP21
  23. 23. Do your best to remove yourself from all diet paradigms. A huge mistake people make is to under-eat, especially when it comes to fat. ! Prioritize food this way: FAT > PROTEIN > CARBOHYDRATES. That’s the quickest way to reset metabolic function and avoid hunger without counting calories. rebootedbody.com GET ENOUGH FAT TIP22
  24. 24. We’re busy people. All meals can’t be cooked, I get that. It’s inevitable that you’ll be heading to restaurants every now and again. The good news is that there’s nothing to worry about. ! All restaurants serve some sort of protein and veggie. The key is to not get caught up in worrying about the food quality or preparation method (unless you’re celiac, etc.) rebootedbody.com LEARN TO CONQUER RESTAURANTS Recommended for you… How to Eat at a Restaurant and Escape Unscathed TIP23
  25. 25. Many people are scared and anxious about social situations during their transition. I totally understand. But I need you to be brave. ! Go to a social situation on purpose with a mission to conquer it (use the actionable mindset technique). Prove to yourself that you’re in control. This is an empowering and liberating exercise. rebootedbody.com GO ON A MISSION Recommended for you… Actionable Mindset vs Resistance Mindset TIP24
  26. 26. Again, back to the old diet paradigms. Weighing yourself (or caring how much you weigh) is one of the most destructive mindsets you can be in. Not only is it obsessive, but weight is a useless measure of progress to begin with. ! Have your spouse hide your scale. Or better yet, throw it in the trash or sell it on Craiglist. I’m dead serious. rebootedbody.com DON’T WEIGH YOURSELF Recommended for you… The 10 Pound Problem TIP25
  27. 27. One of the most popular questions is, “can I make smoothies or protein shakes?” My answer: “Whole food is ALWAYS best. But if you’re in a pinch, blend it up.” ! Try to limit protein shakes to a couple times a week. Use greens, limit fruit, include lots of fat, don’t use fruit juice or sugary liquid & only use high quality (grass-fed whey) protein. rebootedbody.com USE YOUR BLENDER Recommended for you… Th Rebooted Body Vanilla-Strawberry Power Shake ReserveAge Organics Whey TIP26
  28. 28. Man, crockpot recipes are SO easy and delicious. And they usually take very little preparation and can cook while you’re doing other things. It’s also very easy to make large batches so you can cook in bulk and simple to throw in a bunch of healthy ingredients. ! Find a plethora of crockpot recipes. It’s stupid easy. rebootedbody.com ABUSE YOUR SLOW COOKER TIP27
  29. 29. “What do I have for breakfast? I’m sick of eggs!” I get that one a lot because people think certain foods should be eaten at certain times. Get out of that paradigm as fast as possible! ! Eat breakfast for dinner. Eat dinner for breakfast. Food is food. There is no “breakfast food” or “dinner food.” Just eat! rebootedbody.com THERE ARE NO MEAL TYPES! TIP28
  30. 30. Negative self talk, negative self image, negative body image — these things are rampant in our society and will slowly eat away at your mission. You deserve better. ! Look at yourself in the mirror every day. What do you see when you’re not repeating the things you heard a parent or teacher say 20 years ago? What’s the truth? rebootedbody.com LOOK AT YOURSELF IN THE MIRROR Recommended for you… What Do You See When You Look in the Mirror? TIP29
  31. 31. There’s a lot of mistakes you can make in the first 30 days, but one of the worst is to have a rigid mindset and be a victim of circumstance. I RARELY see someone with a rigid mindset succeed. ! Your mindset can be a prison. Break free from your “personal alcatraz” and use the DSD technique to become more flexible. rebootedbody.com BE FLEXIBLE & GROWTH-FOCUSED Recommended for you… Your Personal Alcatraz: Has Your Mindset Become a Prison? TIP30
  32. 32. A DIFFERENT WAY OF THINKING The Rebooted Body project and the Total Body Reboot program are not interested in short-term weight loss, gimmicks, or magic pills. ! You deserve to live the rest of your life at a healthy weight, free of nagging ailments, with boundless energy and full mobility. And that’s what we’re dedicated to helping you achieve. ! This guide contains 30 tips that have helped hundreds of my clients over 17 countries succeed with that mission and create a permanent lifestyle change. ! Of course, these tips aren’t the entire story. If you‘re someone who values help and coaching, wants a clear roadmap for getting from point A to point B, and would like having a supportive community to back you up then Total Body Reboot is waiting for you. ! Men and women who have been struggling for most of their life find success inside of this personalized program that combines an unconventional approach to nutrition and exercise with modern psychology. CHECK OUT TOTAL BODY REBOOT
  33. 33. ABOUT THE AUTHOR In 2009 I weighed more than 220 pounds (60 pounds overweight) having just relapsed from a conventional calorie-restriction, exercise-heavy diet. I was a sugar addict and borderline diabetic with high blood pressure. ! This was the third or fourth struggle (and failure) with trying to lose fat and maintain my progress and I was fed up. ! Instead of trying yet again, I decided to radically change my approach by challenging the conventional wisdom I was following. I came across a few authors talking about ancestral health, followed their advice and saw great initial success. I was amazed at how easy it was and how great I felt. ! During my journey, I continued to run into psychological roadblocks and finally was derailed after getting all of the way down to 170 pounds. After another relapse, I decided to reorganize how I was approaching eating based on things I had learned through personal testing, and most importantly I started focusing on the mindset and psychology of the process. ! After finding the right mix of nutrition and psychology I dropped to 162 pounds (my current weight) and haven’t looked back. I enjoy a better body, better sleep, better skin, and better performance and I’m committed to helping thousands of other people do the same. Tell me what you’re struggling with… SEND ME AN EMAIL

×