Are you ready to start your “HABIT CHANGE PROGRESSION” for the next 14 days?

Please go ahead and select (2) habits to DROP from your weekly routine and (2) habits to ADD to your weekly routine based on your goal and intention.

DROPS (Gaining Energy)

  • Reduce caffeine intake to less than 100mg per day
  • Avoid sitting for more than 20 minutes at a time at work/home
  • No screens 1 hour before bedtime
  • Spend less time with the people who are “energy vampires” in your life
  • Limit sugar intake


  • Get 4-5 servings of fruits/vegetables a day
  • Get 30 minutes of sun a day
  • Sleep 7-8 hours each night
  • Get in a 30 minute workout or recovery session
  • Drink 90 oz a water each day
  • Add daily meditation for 5-10 minutes (Head Space, Abide, Etc apps)
  • Make a “pump me up” playlist of your favorite songs that make you feel great


  • Dine out less (50% less) over the course of the week
  • Cut sugar filled beverages by 50% over the course of the week
  • Large portion sizes at meals
  • Reduce processed food
  • Reduce alcohol consumption by 50%


  • Add 4-5 servings of vegetables a day
  • Drink 90 Oz of water a day
  • Add protein up to 1 gram per pound of ideal body weight
  • Add 30 minutes of extra night sleep to your routine
  • Add a 30 minute walk to your day

The Ultimate Habit Change Guide

No matter where you are in your fitness & wellness journey, this free guide and checklist is for you!

That’s because it outlines a simple process for creating new habits that has very little to do with willpower, discipline, or motivation.

Instead, it’s all about following the path of least resistance.

Basically, that means using the power of your current habits and routines to help build NEW habits and routines. 

This habit-building process works with almost any habit – plus it can be applied to other areas of your life, from your relationships to your finances and career.

Pretty amazing, right?

I’ve got lots more habit-building tips and tricks for you in the coming weeks, so be sure to keep an eye on your inbox!