35 Things You Can Do Today to Improve Your Health or Just See More Progress

1. Strength train 2-4 times per week
2. Move your body on a daily basis
3. Strength train CONSISTENTLY (at least 42 week per year)
4. Follow a structured workout plan
5. Follow your workout plan for 3-6 weeks (long enough to see real progress)
6. Get stronger with 1 exercise every single week
7. Set and reach a daily step goal (7,000 – 10,000)
8. Sleep 7-9 hours per night
9. Add a “wind down” routine before bed
10. Drink more water (add 15-25 ounces more than you are doing now)
11. Track your food for 14 days
12. Focus on improving the quality of your food (more produce, lean meats)
13. Eat enough protein on a daily basis
14. Shift your focus from the scale to strength within your workouts for 1 month
15. Add a nightly or morning mobility routine
16. Add 1 activity outside of the gym every week (kayak, hike, bike, paddleboard, etc.)
17. Take a 5-10 minute walk after meals
18. Have something nutritious for breakfast (instead of skipping it)
19. Avoid skipping any meals – consistent eating pattern
20. Write out a grocery list before going to the store and stick to it
21. Cut your alcohol consumption in half for 60 days
22. Journal 1 thought per day that you could to do get you 1 step closer to your goals and act on It
23. Get outside to see the sun for 10 minutes every day
24. Set up annual or semi-annual bloodwork and try to improve your numbers
25. Only eat foods with 3 or less ingredients for 30 days
26. Add in 30-60 minutes of movements on non-workout days (walks, hikes, jogs, etc..)
27. Track your workouts and log progress
28. Follow a workout plan created specifically for YOU
29. Eat all meals at home for 2 weeks
30. Add in a fast paced walk 1-2x per week (keeping your heart rate between 110-130 of max heart rate)
31. Address and fix chronic aches/pains (mobility , PT help, soft tissue work)
32. Pick 1 exercise per week and do 20-50 reps every single day (squat, lunge, push-up)
33. Stand for at least 5 minutes every hour
34. Write out what progress looks like in your eyes
35. Find something you enjoy that improves your health and do It every week

In good health,

Jeff

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