SUNDAY STRONG START

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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

ADDS (GAINING ENERGY)

  • 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

DROPS (FAT LOSS)

  • 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%

ADDS (FAT LOSS)

  • 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