Routines in life are what help us establish new behaviors. Whenever we have vision to change our outcomes, we need to set new daily/weekly repeatable actions in place to start moving the needle. The challenging part of this is that because the actions are out of our normal routine, they can often be the first to get put to the side. OR we go the opposite direction and obsess over every detail of how circumstances need to be perfect. Remember that perfection isn't and shouldn't ever be the goal. When we are creating new routines, it's important to find a rhythm to it. More importantly for sustainability, we need to allow flexibility so we can allow for life to happen. The key to being successful, is to gain momentum in our daily habits. Being able to fit our new routines into our busy lives, is the challenge. Giving ourselves grace to fail, and not give up on our goal is how we succeed. 1. What is the newest routine that you've implemented towards your growth? 2. What struggles did you find in implementing your routine with consistency? 3. What rhythm did you find in establishing to it's best part of the day for you?

When you're in a pinch or just want something that is quick and easy. What is your go to fast snack? Aside from what I have here for protein bars and powders: https://www.amazon.com/shop/ywfbryce/list/8IZ4VZ3PK2FE?ref_=aipsflist_aipsfywfbryce Some great options are: Oikos Triple Zero or 20g Greek Yogurt Legendary Chips Legendary Foods™ - Popped Protein Chips - Barbeque | GNC Beef Jerky 1.What do you seek when you're in a jam? 2. If you are on a road trip or traveling what do you typically choose? 3. Is there anything that you wore out from overconsuming?

If you are on the go, don't particularly enjoy cooking, or just want to switch up your meals, finding a good meal delivery service can be very beneficial. It is also a great time saver, if you constantly feel like you're meal prepping. A lot of meal delivery services can be high in fat/meal, but if you do some research and are selective, you can usually find ones that will work well for you. Here are a few services that we have had success with: Fresh N Lean Weekly Meal Plans: Vegan, Keto, Paleo, Low-Carb (Open Now) | Fresh N Lean Hummus Fit (not a fan of the name, but they have great macros) Hummus Fit | Fresh and Healthy Meal Prep Delivery (myhummusfit.com) Vertical Diet Vertical Diet | By Stan Efferding Prepped and Plated Prepped and Plated (preppednplated.com) 1. Do you like meal delivery services? 2. What have you tried before? 3. What has kept you from trying? 4. What would be the most beneficial part to having a meal delivery service?

No matter how much progress you're making, how much stronger you're getting, how consistent you are with setting new positive habits, low quality sleep can quickly override all the progress you're feeling. So, the question here is how much detail do you put into your daily sleep hygiene? What we do with our sleep is essentially like how we charge our phones. Do you want to wake up in the morning with a 30%50%/70% battery, and then have to scramble to get as much in before you crash, or do you want to wake up with a near 100% charge and know that your meals and habits will take you through the day with plenty of energy? Here is a simple list of my do's optimize sleep quality so you wake up with that near 100% wake score. (If you have an Oura Ring or Whoop Band, you know what I'm talking about) Do - Have your last meal 2 hours or more before bedtime. Digestion can affect sleep. Particularly if you eat a high protein dinner, it will take hours to digest and can elevate your resting heart rate (RHR) - Take sleep/relaxation supplements (Magnesium Glycinate (1-3 caps), Ashwaghanda (1 cap), Prestige Sleep (1-3 caps) I take these about an hour before bedtime. My Oura score improves by 15-20 out of 100 when I take these. https://www.amazon.com/shop/ywfbryce/list/8IZ4VZ3PK2FE?ref_=cm_sw_r_cp_ud_aipsflist_aipsfywfbryce_7W4F9YHKEBKDG29CCQYT https://refer.prestigelabs.com/?af=bd0p8kqj - Have a personal wind down routine. Journaling, meditating, breathwork, praying, reading, talking with your partner. The goal here is to remove screen time in the last hour, relax your mind, and put you in a state of gratitude before you go bed. - Keep your room as dark as possible. Any additional light (particularly from your phone or tv) that you are exposed to is going to decrease the amount of melatonin you are able to produce. Meaning you'll feel groggy and unrested in the morning. - Shut off water and fluid intake 2-3 hours before bedtime. This may sound simple but can be challenging to apply. If we can cut down your middle of the night or 2-bathroom trips, you will get more deep and REM sleep. - Use a Hatch Clock or similar https://www.amazon.com/shop/ywfbryce?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfywfbryce_ZNJS39T73D5F88KM7NKY instead of getting startled out of bed in the morning to your phone and start scrolling, this will give you an opportunity to wake to light and peaceful music or sounds.

Realizing that not every meal needs to be a restaurant/social media quality endeavor. As most of you on here are busy with work:life balance, finding meals that you can enjoy on little prep time is important. Doing bulk protein preps in the crockpot, air fryer, or grill is very helpful. Because protein needs to be the main character of each meal, by switching out your carb sources, you can stay creative with your meals without needing to spend a lot of time building your meals. Here a few of my staple meals that are easy to shift depending on prep time I want to use. Easy Breakfast Protein Source (2 scoops of Protein) - Oatmeal Bowl w/ Berries - Pancakes w/ Oat Flour and Chocolate Chips - Muffins w/ Oat Flour and Banana Easy Lunch/Dinner Protein Source (225g of Shredded Chicken or 225g of 96/4 Ground Beef) - Chipotle Style Bowl with Rice - Tacos - Enchiladas - Burgers - Chili w/ Bread - Stir Fry - Pasta - Salads Condiments I primarily stick with: Salsa (5-25 calories) Low Calorie Marinara (30-60 calories) G Hughes Brand BBQ Sauce (10-30 calories) Mustard (0 calories) Greek Yogurt (25-50 calories & is extra protein) Because my protein source is already prepared, I just need to measure out my macros for carbs to get a nearly identical macro total for each meal. 1. What are your go-to fast meals? 2. Do you prepare each meal individually or do you bulk prep your protein? 3. What's your limit on how many meals you can eat the same protein source before you get tired of it?