Two Must-Do Habits To Achieve Your Health & Performance Goals

Written By Matthew Flynn

Whether your goal is to build muscle, get strong, lose weight or increase your fitness levels, being consistent with these two behaviours will make your chances for success that much greater!

#1 - Meal Prep

Keep things simple. Prepare 3-5 days’ worth of food at a time. Each meal should include lean protein, starchy carbohydrates and vegetables.

Meal Prep Strategies

Schedule it in your calendar

  • Get your friends or family members involved

  • Hire a trainer to help keep you accountable

  • Hire a meal prep service

  • Create meals that you enjoy

  • Start with one meal time

#2 - Sleep

Nothing can make up for lack of sleep. For your body to change positively, consistent, high-quality sleep needs to occur.

Sleep Strategies

Get 15 mins of outdoor light exposure upon waking

  • Blackout your bedroom

  • Decrease your bedroom temp

  • Avoid stressful activities before bed

  • Minimize artificial light before bed

  • Sleep and wake @ consistent hours

  • Avoid alcohol before bed

If you can master these two habits, you'll be ahead of most people chasing their health & performance goals. Think of it as a 1 + 1 = 3.

Matthew Flynn
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