With all the information out there on how to improve one’s health, it can be overwhelming!

There are so many conflicting arguments and it seems like what is IN right now, can be OUT in a couple months. With that being said, we are going to SIMPLIFY it for you.


Here are 5 SIMPLE steps you can take TODAY to lead you towards better health.


Get AT LEAST 7-8 hours of QUALITY sleep per night

  • Set the temperature in your room to 68 degrees or cooler
  • Invest in some black out shades or curtains OR sleep with a eye mask so it’s completely DARK
  • Use a white noise machine or download an app on your phone
  • Avoid the use of electronics 2 hours before bedtime OR wear blue light blocking glasses

Swap the liquid calories out for WATER

  • Skip the soda, fruit juices, alcoholic beverages, etc.
  • Replace them with water and you can enhance the flavor with frozen fruit, fresh squeeze lime or lemon, or add some of those flavored water enhancers (I like the TrueLime and TrueLemon packets)

Eat mostly Nutrient Dense WHOLE foods

  • Shop mainly the perimeter of the grocery store (produce, meat/seafood section, eggs, etc.)
  • Swap out the packaged protein bars and make your own “snack plate” with hard boiled eggs, tuna packs, roasted nuts (watch portions here), fresh fruit, etc. OR make your own protein bars with high quality ingredients!
  • Eat the colors of the rainbow by incorporating LOTS of greens (spinach, kale, collards, salad mix, cucumbers, zucchini, etc.), purples (beets, cabbage, potatoes, etc.), reds (bell peppers, tomatoes, etc.)
  • Simply choose foods that have a higher nutrient density than other foods. For example wild caught salmon is PACKED with vitamins and omega 3 fatty acids and a great source of protein which is going to be more beneficial for you than something like a turkey sandwich at subway or a bean burrito at taco bell.

Prioritize Protein in your diet

  • Aim for at least 30g of protein per meal (this is a rough estimate)
  • Prep your proteins ahead of time so they are always stocked in your fridge (Ex. Grill chicken ahead of time, make lean ground beef or turkey on the skillet in bulk, have hard boiled eggs on hand, tuna packs, etc.)
  • Keep your blood sugar balanced by avoiding eats carbs by themselves. Balance your meals with a protein, starch and/or veggie, and fat source.


Strength Train

  • Lift those weights!!
  • Invest in a good quality strength training program or hire a personal trainer (one who will design a program for you that is based on progressive overload and not just random workouts. Not all trainers are created equally!)
  • Prioritize Compound exercises like squats and deadlifts and combine pressing and pulling exercises like pull-ups, bench press, rows, and pushups
  • Focus your workouts around building STRENGTH and let your nutrition guide whether you gain, maintain, or lose weight/fat
  • Take your training seriously and support your sessions with things outside the gym such as mobility work, stretching, yoga, stress reduction, proper nutrition to fuel your workouts and help you recover maximally