5-Day Mini Course: Day 5
Create Your Personal Game Plan
Putting It All Together
Objectives:
- Recap NH Fit Formula – Mindset, Nutrition, Movement
- Put together your own personal game plan and track it
- Take advantage of my 1-1 call
OK, so here’s what we did over the week. We looked at the 3 pillars of the NH Fit Formula.
Mindset: 3 S’s: Strategy, Sleep, and Stress.
We started with mindset and you got super clear about what you want. You should have that specific goal top of mind right now and you know exactly why you want it.
Then we talked about sleep and stress. You now know you can’t neglect sleep and hopefully you’re working to slightly improve this. At the very least you should have an idea of how many hours you’re getting every night. That’s a good place to start.
On the stress front, you understand that stress isn’t good or bad, but if you’re constantly red-lining the system, you need to have some kind of stress management practice in place.
Nutrition: 5 Levers
What, How much, When, How & With Whom
We looked at the 5 levers of nutrition and now you can start to make smart choices about what you eat. Of course this will take some time to dial in and perfect for your own lifestyle and time limitations, but you have a framework you can follow.
Remember, if you don’t pull on a few levers, you’re most likely going to be sick and overweight.
Movement: The Big Rocks: Strength, Cardio, Stability
Now you have core pieces of what makes a solid movement practice. Your specific goal from your day 1 goal should determine what you do every day. But some basic foundations need to be in place.
We need to do some strength training to maintain lean tissue, protect bones, drive up metabolism so that we can buffer metabolic issues. We need to have some baseline of cardiovascular health so that we can have more energy, recover from workouts, and live a long life.
And you need to do some kind of stability or mobility work to keep muscles balanced and maintain range of motion in joints so you stay injury free and feel better in your body.
Lastly, if your overall activity is very low (steps < 5k per day) you need to be moving more. This is a non-negotiable part of being a thriving human. Finding an Active Passion is a good way to naturally bump up your weekly and monthly activity.
What To Do Next
Track It
You have all the pieces, now it’s game time. I strongly encourage you to print out your day 1 assignment. You want to be reminded of your “why” as often as you can.
Life will get in the way.
People will be assholes.
You’ll have some bad luck.
This I can 100% guarantee. But if you’re constantly reminded of what you’re trying to do and why you’re doing it, you will become unstoppable. Use my game plan tracking worksheet below to lay out the actions you want to take every week. Show up every day and track this stuff.
After a week or 2 of tracking, you’ll quickly be able to see areas where you are crushing it and places where you might need to dial it back or spend more time. This is all part of the process and will take some time. Be patient. We’re playing the long game here.
Special Offer ?
A lot of people don’t make it through the 5-Day Mini Course, but YOU did!
Momentum is a beautiful thing and change can be challenging, especially when life happens. I want to help you with that.
I currently have 3 open spots for 1v1 coaching. These spots are for people, like you, who are committed to being better than yesterday. We will sit down and put together a 3 or 6 month action plan comprised of fitness, nutrition, and mindset goals. Then we crush it!
Press the button below to schedule your FREE 20-min call and let’s chat on how I can help enable you to achieve your health and fitness goals. You got this. I’m here if you need any support.
Be well and I hope we connect soon!
Nick