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

1. Strength train 2-4 times per week 
2. Strength train CONSISTENTLY (at least 42 week per year)
3. Follow a workout plan
4. Follow your workout plan for 3-6 weeks (long enough to see real progress)
5. Change your workout plan for progress every 3-6 weeks
6. Move your body daily 
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 (0.5 – 1 oz per pound of bodyweight)
11. Track your food for 14 days
12. Eat the right amount of food for your goals (can be learned from food tracking)
13. Focus on improving the quality of your food (more produce, lean meats)
14. Eat enough protein (0.7 – 1 gram per pound of bodyweight)
15. Shift your focus from the scale to strength within your workouts for 1 month
16. Add a nightly or morning mobility routine
17. Add 1 activity away from the gym every week (kayak, hike, bike, paddleboard, etc.)
18. Take a 5-10 minute walk after meals
19. Have something nutritious for breakfast (instead of skipping it)
20. Avoid skipping any meals – consistent eating pattern
21. Write out a grocery list before going to the store and stick to it
22. Cut your alcohol consumption in half for 60 days
23. Journal 1 thought per day that you could to do get you 1 step closer to your goals tomorrow and act on It
24. Get outside to see the sun for 10 minutes every day
25. Set up annual or semi-annual bloodwork and try to improve your numbers
26. Only eat foods with 3 or less ingredients for 30 days
27. Add in 30-60 minutes of movements on non-workout days (walks, hikes, jogs, etc..)
28. Track your workouts and log progress
29. Follow a workout plan created specifically for YOU
30. Eat all meals at home for 2 weeks
31. Add in zone 2 cardio session 1-2 times per week (keeping your heart rate up to 60-70% of max heart rate)
32. Address and fix chronic aches/pains (mobility , PT help, soft tissue work)
33. Pick 1 exercise per week and do 20-50 reps every single day
34. Stand for at least 5 minutes every hour
35. Find something you enjoy that improves your health and do It every week

In good health,

Jeff

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