Coach Drew's Daily Checklist
o Ate 3-5 meals
o 3 servings (4-6oz) of lean protein
o 2-3 servings of vegetables
o 1-2 servings of fruits
o 1-4 servings of complex (nutrient dense) carbohydrates
- Servings of carbs are dependent on body weight goals.
- Want to lose weight, eat less carbs.
- Want to gain, eat more carbs.
o 8+ Glasses of water (64oz)
Check off at least one of the 3 below, daily.
o 30 minutes or more of low intensity movement
Ex. Treadmill walking at a steady pace
o Weight Training Session
o 15-20 Minutes of High Intensity Exercise
Ex. Running, Sprints, Body Weight workout, Group Class exercise
Check off at least 2 daily
o Wrote in a journal (even 1 sentence)(self-reflection)
o 5-10 minutes of solitude and no electronics around (meditation)
o Read 10 minutes or more of an actual real book
o Take a 20 Minute Nap
o Got 7-9 hours of sleep
o Went on a 10+ minute walk outside with a significant other, or alone.
o Found 3 things you love about your body
o Complimented yourself 3 times