Completing these 7 daily tasks will have you skyrocket forward in no time! But remember, what is not measured or tracked cannot be managed. As such, make a task sheet for yourself that shows each day of the week. List all your daily tasks on one side and the days of the week across the top. As you complete each task for each day, tick it off. At the end of the week you can review your week. This will show you what areas you need to improve on and what you do really well. This will help you plan the following week even better!

 

1. TRAINING

On your task sheet, mark the days you want to train each week, and what time. This isn’t set in concrete, rather it is a guide for you. If you do not train see if you can fit in a session some other day and time. Aim to complete your minimum sessions that you set yourself.

Have a look at what your daily steps average is on your smart watch (If you don’t have one, I recommend investing in one or at least in a pedometer to help you. Steps are the easiest way to burn fat without really thinking much about it.) If your daily average is less than 10,000 then take your daily average, add a thousand to it, and that is your new daily steps goal. Every week increase that goal by a thousand until you reach 10,000 daily steps average. From then on your daily average step goal is 10,000

If you are already on 10,000 steps average daily then continue with this as your goal.

Schedule in 3 to 4 meals per day (4 works best as it helps prevent snacking).

Include a source of protein with each meal.

Starting with this basic concept will help heaps. If you need help with your nutrition, you may consider Nutrition Coaching with one of our coaches.

Consume a minimum of 2 litres of water per day. Add 500ml if you train (sweat) and add 500ml if the weather is warm (sweat). This includes ONLY water. It does not include tea, coffee, juice, or any other beverage. Only water. Anything else you drink will only add to your hydration so it will serve you well.

If you are not currently drinking a minimum of 2 litres of water per day, track your water (can download an app to help with this) to see what your average water intake is. Then add 250ml to your daily average and have this as your new daily minimum goal. For example, if you only drink 1 litre, then make your daily goal 1.25 litres. Have this every day for a week. The following week aim for 1.5 litres every day. Continue this way until you reach 2 litres per day.

Research shows that having a set bedtime routine helps improve quality and quantity of sleep. Much like we do for babies and children. A good place to start is:

• Have a set bedtime every night. Consistency is ideal for results. The body likes consistency. (You will have exceptions obviously if you have a late Saturday night with a Sunday sleep in for example).
• Make your bedtime at least 7 hours before you need to wake up in the morning.
• Have a regular time of waking each morning (again there will be the occasional exception)
• Turn off all electronics at least half an hour before bed. This includes phones, iPads, tablets, laptops etc. it does not include television. Television actually induces sleepiness. Electronics not only omit a blue light that can impact your sleep quality, but they can also trigger stress response in your brain. Think about when you are chatting online, or surfing socials and get onto a topic or view a post that excites you or makes you anxious. That is not favourable for sleep. Emails have been linked to stress response as they often mean work. So avoid all of this for at least half an hour before bed.
• Sleep in pitch black and this helps your body re-set better and reduces the aging process.
• Sleep in silence. Avoid having ticking clocks or anything that has noise in your room. Noise reduces sleep quality as it heightens brain function. The only exception to this is white noise.
• Avoid caffeine after 12:00pm (tea and coffee) as this impacts sleep quality
• Keep all electronics at least 3 meters away from your body as the electronic impulses can interrupt the body’s sleep hormones.

Schedule in 1 to 2 treat meals per week. When selecting your treat meals plan exactly what you are going to eat, the amount, what you will drink, everything. For example, 4 slices of Hawaiian Pizza, 1 scoop of vanilla ice-cream and a glass of wine. Plan more than you would normally eat, so that you have plenty there. If you choose not to eat it all, bonus. But, do not eat a single thing, or any more, than is in your plan. If you do, you are breaking YOUR rule. You have set the rule guidelines for your treat meal. So don’t break your rule.

The only other rule with treat meals is to never have reactive food. If you know you are allergic or intolerant to something, avoid it at all cost! No matter what.

We are human. Which means you won’t always stick to the tick sheet perfectly. If you deviate from any one of these daily tasks, write down what the trigger was, and come up with at least 2 strategies on what you could do instead next time you are faced with this situation. DO NOT BEAT YOURSELF UP for deviating from your daily tasks. This is counterproductive and downright mean. Don’t be mean to yourself.

Be solution focused not problem focused. If you didn’t complete a task, then ensure you identify triggers and come up with alternative strategies. If you don’t, you are simply going to feel bad and be problem focused. Solution focused people are the most successful. Let’s set you up for success.

If you identify a trigger and create at least 2 strategies for next time, and you do not beat yourself up for deviating, then you can tick 7 on your tick sheet.