This is ANY form of physical Activity that is done on purpose outside of daily living.

This is NOT:

• Walking in grocery store

• Cleaning the house

• Lifting your child

• Picking up stuff at work

• etc

This can be:

• Walking in ANY form outside of your daily living

• Working out in ANY manner (weights, yoga, running, fitness class, swimming)

• ANY sport (pickleball, basketball)

If you have to set time aside to go do this thing then it's considered a workout.

Water is the one the most crucial parts of any health and fitness journey. Whether your gaining muscle, losing weight, rehabing a injury, or just trying to be healthy, water is the backbone of it all.

How to Track:

1) Take your body weight and divide by 2 to get Half your body weight.

2) Use that number and drink that any OUNCES in water.

3) Use a water bottle or cup that you know the amount of water that can be held in the container.

Sleep is the MOST crucial element to living.

This is our body's chance for recovery and mental reset.

If you struggle to sleep then I recommend having a set bed time, night time routine, no electrontics 30 mins before bed and magnesium.

Mental health has risen in popularity but many people don't "Train" their minds like they train their bodies.

Here's a list of Mental Habits we've created.

Pick @ LEAST ONE habit to do today. You can CHANGE which habit you do on a daily basis:

• Write 3 things you're grateful for

• 5 minutes of meditation or breathe work

• 5 minutes of reading

• Tell somebody you love/grateful for them

Nutrition is arguably the most important pillar of health and fitness. Without proper and good nutrition, you’re fighting a uphill battle in whatever health endeavor you may have.

The MOST important pillar of nutrition is protein. Follow whatever diet, whatever methods, eat what you want, eat as many or little times BUT EAT your protein!

If a nutrition plan doesn’t center itself around protein intake then it’s a bad nutrition plan.