1. Greens for Grains- If weight loss or body recomposition is your goal then start replacing your grains for extra veggies whenever possible. Not only will you reduce your overall caloric intake drastically, but the nutrient density of your food will increase. Incorporating more dark, leafy greens into your nutrition will keep you full without the calories. Your bros may make fun of you at first, but when they start seeing your abs through your shirt they will be next in line at the salad bar.
2. Count Your Macros- The most popular way to do this is through an app like MyFitnessPal. Some find that this practice brings much more mindfulness into their nutritional approach and after a few days they have dialed in on their realistic caloric intake, while others find this to be a more long term approach. Either way, counting macros is an important reality check that we all need from time to time.
Just like managing your financial budget, if we can track where we spend our calories we can begin to spend them more wisely towards our goals without missing out on all of our favorite foods.
3. Hydration Nation- Aim for 120 ounces of water a day. This figure includes your coffee, tea and sparkling waters, but does not include juice, soda, alcohol or even kombucha (sorry yogis). Your source of hydration should be within arms reach at all times during the day and you should aim to drink one glass of water every hour while awake.
Begin the day with 2 glasses and end the day with 2 glasses.
4. Prioritize Whole Grains- Wheat doesn’t grow white, neither does rice. Go out of your way to eat foods that are in their natural state and your body will thank you for it with a healthier digestive tract (pooping better) and balanced blood sugar. Struggle with weight maintenance/loss? Eat more whole grains. Energy levels fluctuate throughout the day? Eat more whole grains. Want to land the world’s best gig teaching online yoga with beautiful Playboy models? Eat more whole grains. Well, at least that worked for me..
5. Move Every Day- Whether you choose a formal strength training program, a yoga practice or even a light job. You should absolutely prioritize the habit of daily planned movement. Don’t go to bed if you didn’t find your 20 minutes of movement for the day even if it means losing sleep to get it done. Once you’ve established this mentality you will find a way to fit it in your life more conveniently. Every day you can find at least 20 minutes to intentionally move your limbs and break a sweat.
Hell, you probably could have already finished in the time it took you to find this page and read this article. Go get it done!
Michael Kahn is a bad ass personal trainer, nutrition specialist, and yoga instructor. But he's not your doctor. The information shared on this website and in our emails, products and services is for informational and educational purposes only. It may not be the best fit for you and your personal situation. It should not be construed as medical advice, nor as a replacement for professional medical advice, diagnosis and/or treatment.