1. Have food before your morning coffee
Once of the biggest challenges we see in our busy clients is high Cortisol levels.
While this hormone does have tremendous benefits, most of us are too high stress. Elevated Cortisol can lead to weight gain, brain fog, high blood pressure, and so much more.
Instead of having coffee first thing in the morning, have water and food first.
This will give help your Cortisol spike naturally. It will give you more sustained energy, balance out your hormones, and remove your dependency on coffee.
After all - food and water are energy. NOT caffeine.
Caffeine is a drug, so do this gradually over a few days and you will feel a difference.
2. Take Monthly Progress Photos
Almost all of the clients we coach see more progress in their photos than they do on the scale. Especially if your goal is anything other than losing 50+ pounds.
Today, we want you to take a photo of yourself from the front, the side, and the back and commit to taking these every 4 weeks.
Make sure to do these in a bathing suit/underwear so you can actually see progress. And use a self-timer.
You're not the only one who doesn't want to take these. We get it. But this will give you real feedback on your progress (or show you that what you're doing isn't working, which is also a good insight).
Increase your Fiber Intake Daily
Fiber is becoming a bit of a buzzword, so you may have heard this one recently. Fiber helps with digestion, cholesterol, blood sugar, weight loss, and so much more. It's also often the first thing we neglect in our standard diet of processed foods.
You can take a supplement, or eat fiber fortified foods, but the best way is to eat natural fiber food sources. This includes chia seeds, berries, avocados, legumes, and more.
Clean out your Pantry and Fridge
We know this is the least sexy habit of them all, but it's so important. You can't eat healthier if you don't have room for quality groceries.
Take just 20 minutes today to clean out your fridge and pantry. Throw out what you won't eat. We know it's hard and feels wasteful, but it's for your own good. It's going to get thrown out anyway, you might as well do it now.
Make room for quality protein in your fridge and freezer.
Get healthy snacks like fruits, seeds, nuts, or quality protein bars.
Ditch the chips and crackers.
You got this!
Family Meeting
You need to sit down with the 1 or 2 people in your life who really impact your schedule. Tell them your goals for the year and come up with a plan for how they can help.
This can be a partner, spouse, babysitter, even your manager at work.
If your goal is to do more grocery shopping, eat less take out, or go to the gym more... these people all have a say in how that will happen.
Be intentional about this meeting. Set time aside and do it over coffee or lunch. It will be incredibly impactful to all be on the same page.
Now Make These Habits Stick
If you want help with these, and more, we have less than 10 spots left in our challenge that kicks off next week.
In less than 14 days we'll help you ditch diets and build habits that last a lifetime. You can look and feel the way you want in 2025.
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