Little Changes + Consistency = Permanent Results.

Spoiler Alert: you may already know this!
The key is to apply it, over and over, until it’s automatic.

Rev Your Metabolism


Start Fast


• Drink water within minutes of waking

• Eat breakfast within 30 minutes of waking

• Include protein with breakfast



Keep It Steady


• Eat small meals every 2-3 hours

• Have protein/carb/fat with each meal

• Drink water throughout the day



Taper Down


• Eat dinner early

• Eat last snack 2 hrs. before going to bed

• Get 7-9 hours of sleep



Six It!


• Eat 6 small meals a day

• Exercise 6 days a week for 60+ minutes


Modify Your Servings


• Only eat half the bun or bread on a sandwich (Or request 100 calorie thin buns)

• Salad dressing on the side and dip only fork tines in for taste

• Order ALL sauce on the side, use minimal for flavoring

• Water down juice (shoot for 50/50 ratio)

• Drink herbal tea for a change from water

• Cut entrée in half and double up on veggies

• Create your plate: 1/4 Protein, 1/4 Starch, 1/2 Veggies

• Eat small healthy snack before going out to dinner or a party.

Daily Habits

• Limit sugar & sodium intake.

• Limit soda intake (including diet).

• Include HEALTHY fats in your daily nutrition: Flaxseed oil, avocado, raw almonds, etc.

• Increase intake of fibrous veggies.

• Limit white flour, white rice, etc.

• Say YES to whole REAL foods, say NO to fake food, preservatives, chemicals.

• Drink water while you cook.

• Train your body to TRUST you. Body craves consistency. Feed it! Keep Active!

• Choose stairs instead of elevator.


• Snack right after you workout: protein with complex carb.

• FOOD JOURNAL & understand portion sizes.

• Track your workouts and understand your Fat Burning Zone.

• Be aware of your “high risk” foods and keep them out of site.

• Lift weights to lose weight.

• Every 3-6 months: eat 100% for one week.

• Weigh more, look less - muscle is more dense than fat.

• Pay attention to your body. When you feel like you have had enough to eat, stop.

• One bad choice is not the end of the world, you can make a great choice in just a few hours when you eat again.

Don’t think, “I blew it, I had a cookie, I might as well have ten.” Strive to make great choices 80-90% of the time. Over time, they will far outweigh the 10-20% of not-so-great choices.