1. Remineralize Minerals are crucial for the optimal functioning of our bodies. They’re involved in hundreds of processes within the body. And unfortunately, our lifestyles lead to a depletion of minerals. Look into adding these: • Zinc • Boron • Sodium • Magnesium

2. Reduce stress Stress is a massive saboteur of health. When you're stressed, you produce large amounts of cortisol. This leads to: • Struggling to put on muscle • Struggling to lose weight • Hormone dysregulation • Poor sleep quality Prioritize stress management.

3. Prioritize protein You need to eat a lot of protein. Protein is the building block of our bodies. It also helps manage hunger and will help you lose weight. Aim for 1g per lb of body weight each day. Also, try to get 30g at each meal to stimulate muscle protein synthesis.

4. 10k steps per day If you want to lose weight, you need to move more. There’s no arguing this. You should be hitting 10k steps every day. Make an effort to get out for walks after meals. This has the added benefit of helping with blood sugar regulation.

5. Daily mobility work You need to learn how to move properly. You need to take your joints through their full range of motion and be able to demonstrate strength in these ranges. Bookend your day with mobility work. 10 minutes in the morning and 10 minutes at night.

6. Meal plan and prep You need to plan what you’re going to eat. If you don’t know what you’re eating, you’re going to wing it and end up eating something that doesn’t align with your goals. Spend one afternoon each week getting clear on what you're going to eat.

7. Get 7 hours of sleep If you’re not sleeping 7 hours every night, you’re sabotaging your efforts. Make sure you always allow a minimum of 8 hours of sleep opportunity (from turning the lights off to waking up). Try to keep your bedtime and wake time the same every day too.

8. Eat high-quality food Your body composition is a reflection of the quality of the food you eat. Make sure you’re eating high-quality foods and avoiding low-quality foods. Prioritize: • Fruit • Vegetables • Grass fed meat • Good fats (butter, coconut oil, fish, avocado)

9. Reduce your toxic load We’re exposed to dozens of toxins on a daily basis. You need to limit this where you can. Avoid: • BPA • Lead • Arsenic • Tap water • Non-organic produce Key points: • Filter your drinking & shower water • Avoid using plastic • Eat organic

10. Lift weights 3x per week Lifting weights will help you: • Live longer • Lose weight • Build muscle • Optimize your hormones • Improve your brain health • Improve your quality of life • Improve your mental health Aim to lift heavy things three times per week.

11. Move intensely 2x per week You need to get your heart rate up on a regular basis. Aim to reach max heart rate a couple of times each week. (You can calculate max HR as 220-age) You can do this with: • HIIT • Sprints • Playing sports • Circuit training

12. Get 150 minutes of zone 2 cardio Zone 2 cardio is exercise at 60-69% of your max HR. Hitting this target will have a massive positive impact on your health. You'll • Lose weight more easily • Boost mental health • Optimize sleep

To upgrade your body: Remineralize Reduce stress Prioritize protein 10k steps per day Daily mobility work Meal plan and prep Get 7 hours of sleep Eat high-quality food Reduce your toxic load Lift weights 3x per week Move intensely 2x per week Get 150 minutes of zone 2 cardio

If you found this valuable and you want to get into great shape this year, I can help you: • Lose 10-20lbs • Build 10lbs of muscle • Optimize your hormones • Achieve peak health & fitness In less than 3 hours total per week. Learn more here: https://consult.ashleyrichmond...

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