TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

Beverage Adjustments

Make each drink a conscious choice, rather than a mindless one.

Are the calories that you’re drinking making you better?

Do they:

  • add value to your body and life? Or detract value?
  • make your body, performance, and/or recovery better? Or worse?

If you’d like to make some adjustments, you have a lot of options to choose from on how to do it.

Add water

If you’re aiming to use beverages to stay hydrated, make it easy for yourself.

  • Start your morning with a glass of water.
    Leave an empty glass on your bathroom sink so you’ll see it when you wake up in the morning. Before you jump in the shower, fill the glass and drink.
  • Sip water between bites of food.
    This will also help you slow your eating, and eat more consciously.
  • Buy a slick water bottle and carry it with you.
    Or recycle a glass bottle or jar.
  • Substitute water for other calorie-containing beverages.
    You can go through the same actions of reaching for and sipping on a drink, without zero added calories.

Reduce excess

If you’re aiming to make your beverages slightly better for your goals, start with awareness. Then, improve one small step at a time.

  • If you normally have a double-cream coffee, try cutting to one cream or using homogenized milk instead.
  • If you normally have a full-fat latte, try a skim milk latte or just a regular coffee.
  • If you normally have regular soda, try a diet soda. If you normally drink diet soda, try soda water with some lemon or lime.
  • If you normally have 3 glasses of wine in the evening, cut it to 1 or 2 glasses.
  • If you’re looking for something a little tougher, try cold turkey on caloric drinks.

It’s not a set of rules or restrictions on what’s good or bad. It’s a game for you to figure out how to move along your continuum, according to what “a little bit better” is for you.