Remember those 3 key factors we discussed earlier? Training, nutrition and lifestyle. Now it is time to do a quick little self-assessment to see where you can make a few small improvements to get big results.

Nutrition

Do you eat protein at every meal? Y N

Do you eat at least 5 servings of vegetables a day? Y N

Do you consume calorie-containing beverages such as soda/pop, sweetened teas, or coffees or juices? Y N

Do you eat more than 3 servings of refined grains, sugary foods or processed foods a day? Y N

Do you constantly feel ‘stuffed' or overly full after eating? Y N

Training

Do you perform strength training or weight lifting? Y N

Do you perform cardio? Y N

Do you exercise for more than 3 hours per week? Y N

Lifestyle

Do you consume more than 4 alcoholic beverages a week? Y N

Do you get at least 7 hours of good sleep a night? Y N

Do you eat at restaurants or order takeout more than 3 times per week? Y N

Rate your stress level, on average, using a 1-10 scale (10 being the highest):

Based off your answers to these questions, you can start to make some simple adjustments to your nutrition, training, and lifestyle to make faster progress towards your goal.

In an ideal world, we would get “Yes” answers to all of the questions, and your stress levels would be relatively low. However, we realize that you might not be there yet. In fact, if you did answer yes to everything, you probably wouldn't be getting help from us!

We attempted to place the questions in order so that it would make it easy to identify what changes we should make first; however, there is always some personalization that needs to take place.

To make progress as quickly as possible, we will want to start with the following basic guidelines that move us a bit closer to “yes” answers on all of these questions.

-Make sure to include a lean protein at every meal

-Eat at least 1 serving of vegetables at each meal

-Eliminate all calorie-containing drinks (i.e., drink more water!)

-Aim for 2-3 strength workouts per week and 2-3 cardio sessions per week

-Eat to 80% full, mindfully

Don't worry if all of this seems a bit overwhelming at first. We will be getting to the specific guidelines and some recommendations very soon. However, keeping these habits at the forefront of what you are trying to accomplish will go a long way in your long-term success.

You can also use these same questions anytime you feel like you aren't making the progress you want. It will help you assess where you can make changes to get the best possible results.

As always, feel free to ask questions!  

You will be receiving your grocery list shortly!

Best Regards,

Evan and the 2 Tone Family