Nail these BIG 4 foundations every day to get way more results, no matter what your goal is!
Here’s exactly how keep in the BIG 4 EVERY day!
ONE: SLEEP
Minimum 7 hours.. do the best you can
Try this to ensure you get better sleep
Set THREE Bed ALARMS on your phone
• #1 for 30 mins before you’re in bed
This signals you to put your stuffs away/ shut down screens.No lighted screens at least 10 mins before bed (ideally 30 mins before bed)
• #2 for 3 mins after #1 alarm (you’re human and might snooze and ignore it)
When this timer goes off – SET PHONE TO AIRPLANE MODE (shut off harmful radio
frequencies)
• #3 for 25 mins after #1 – you should have everything done, teeth brushed and be in bed now
Have a problem getting to sleep? Try out Golden Milk (better sleep, muscle recovery, higher immune
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Check out this page for more info + research on sleep
https://burnbrightercoaching.com/sleepformuscle/
TWO : HYDRATION!
We all need to hydrate more. Set yourself up for success with these exact steps:
1. Buy 2 great water bottles – at least 23 oz each.
Check out MiiR.com these bottles give back! Buy one and help build a well in a
third world country (comes with tracking code on bottom- so you can see what
project yours went to!)
2. Every night before you go to bed – Fill and put 1 bottle in the fridge or on counter top you will never miss. Put another bottle in your work bag & one in your car.
3. Down 1st bottle within 1 hour of waking up!
(If working out first thing in AM – down it by END of your workout)
4. Set Timers for every 3 hours – (11 AM, 2 PM, 5 PM) – down 1 more bottle at each of these
timers
Get up to 3 liters by 5 PM! – That’s about 100 fluid ounces.** If you have a HIGH strength day – get in 4 liters by 5 PM
THREE: GREENS!
To stay healthy and keep up with everyday life ya gotta get in your greens!
Follow these steps to stay on track no matter WHERE you are.
Here’s your set up!
Powdered Greens are a godsend! Thanks to 2 dudes/ Amazing Grass
( amazinggrass.com) you can get in your greens every darn day.
1 serving = 1 full serving of leafy greens.
**There are other brands but many have more fruit in them (more sugar) =
READ LABELS!
Keep 2 single packet of greens (or tablets) on you daily
**If you’re traveling.. out of town with poor food choices/ stuck in airports/cars.. keep 3 on you (exact
steps below)
**Blender ball bottle is GREAT for blending well.
If you don’t have a blender bottle on you: Use a 16 oz bottle of water. Drink down 1/4 of the water
first, dump single serving AG (for best shakability ) mix well and down it!
Powdered greens are a great choice for days when you cannot get 5-6 cups of leafy greens in.
** if you can score a some awesome veg at lunch and a giant salad at dinner – NO Need!
Whole food is ALWAYS better for you (keep you full longer + more fiber)
WHAT TO DO:
1. Try out the powdered packets, green tablets or pill form
2. Pick your favorite for your busy days. I like the powdered packets best.
** always opt for DETOX , ALKALINE or ORIGINAL. No Berry/ chocolate flavors
3. Order enough to have 2 on you daily. If traveling 3 on you daily.
4. Stash 2-3 extra in your daily bag, glove box, desk drawer (trust me- you’ll want them)
5. Follow directions below on how and when to take
WHEN: If you cannot score 2 big veg heavy meals ( 2-3 cups each/ raw or lightly cooked green veg)
Then you should definitely follow the below steps:
1. Take your first amazing grass packet or tablet
Right before your first meal in your day. Have another 1 -2 hours before dinner.
**Take 1 more packet on travel days = Have TWO in the AM before your best breakfast choice.
FOUR : MOVE! ** see NEAT link here
Even if you crushed your workout at 6 AM. Get your body up at least every 3 hours for a few mins.
DO THIS:
1. Set timer for 3 hours after settling into work mode.
2. Set 2-4 more for every 3 hours sitting in your day.
3. When alarms go off. Get your butt up! Take a brisk walk OR
Reach your arms up and take a slight backbend + simple arm rotations. Do something for 2-5 mins
minimum!
**bonus points for drinking your water when you get up to move!
Plus they can have the same
alarms. Alarm goes off = you down water and move for a bit.
That’s it!! All this is totally doable ANY day, no matter where you’re at
Nail the BIG 4 to get more results, more quickly.. no matter what they are!