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

What’s Around You?

Change your environment, change your body.

What’s around us shapes us.

We make literally hundreds of food decisions every day.

Coffee or tea? Peanut butter or jam? Should I start or finish this taco?

We’re not aware that we’re making most of those decisions. We often can’t explain them. We’re not consciously choosing.

We just… make them. We sort of “find ourselves” somewhere, or doing something.

We just float along, like leaves down a river, with the people around us. The situation. Our choices. Familiar routines.

This isn’t wrong. It’s life.

It also means that, especially when the river is smooth and comfortable, it’s easy to lose sight of just how much the environment is shaping our actions.

Make your environment work for you.

The good news? If you take control of shifting your environment, you can make it nudge your automatic behaviors towards ones that support your goals.

Notice and name your cues.

Don’t worry about changing your whole routine and environment at first.

First, notice and name what elements of your environment are helping you or hindering you.

  • Your schedule?
  • Your route to work or school?
  • The people around you?
  • Food advertisements?
  • The lunch room or communal candy jar at work?
  • Your morning, lunchtime, or evening rituals?
  • What’s in your cupboards or fridge?
  • What’s near you? (e.g., gyms, grocery stores, walking trails, etc.)
  • Social media?
  • Etc.

Look around. Observe. Pay attention.

Stay aware of what you’re seeing, doing, and experiencing.

See what factors affect your behavior.

Start to notice patterns and connections.

  • Do you have people, systems, routines, and/or things around you that support your goals and the changes you want to make?
  • What could make your environment just a little bit better?
  • What kind of environment do you need in order to be your healthiest, leanest, fittest self?

Write in Your Journal

In what ways do the people and things around you help you make wise food choices (even just a little bit)?

In what ways do the people and things around you help you stay active (even just a little bit)?

How could you make your environment or daily routines help you out just a little bit more?