12 Ways To Improve Your Nutrition

With everybody buckled down for the day, I wanted to send out a nice post on nutrition. Because if you can't beat at the gym you should be to improve the other aspects fo life :)

However, if you're looking for a quick at home workout today, Coach Chris will be going on Facebook Live @ 12noon. Click here

If you've been following our stuff, by now you know we're big fans of habit-based nutrition coaching. 

What does that mean?

Instead of cramming a meal plan down your throat, and telling you to eat certain things at certain times, we're going to try to change your behaviors. 

You see, following a "diet" is not sustainable. 

It may work for a week or two, but can you realistically follow it as a lifestyle?

Nutrition is more of a behavioral psychology. 

Today, most people know what healthy is, and maybe you need some ideas and recipes here are there, but for the most part, we know what "healthy" means. 

So instead, we work on coaching you through habits. 

We know what healthy is, but why do we sometimes go after the unhealthy stuff?


We approach habits in a stacking format. 

Kind of like building a wall...one brick at a time. 

Pick one nutrition habit, focus on that 100%, and crush it. 

Then, generally after 2-4 weeks, we "stack" another habit on it. 

That way, we change the behavior over time, and you can sustain things as a lifestyle. 

That being said there are 12 habits you can work through...

  1. Planning: Plan your meals for the week

  2. Shopping: Go shopping for your food

  3. Cooking: Cook your meals

  4. Journaling: Keep a daily journal of food and drink intake

  5. Gratitude: Keep a gratitude journal

  6. Slow Eating: Eat slowly

  7. 80% Full: Stop eating when you’re 80% full

  8. Portion Control: Practice proper portions

  9. Protein: Make sure you’re getting enough protein

  10. Calories: Review food journal to look at total calories

  11. Quality Carbs: Check the quality of your carbs

  12. Healthy Fats: Make sure you’re getting most of your fats from appropriate sources

They seem easy, but see if you can dial in 100% for 2-4 weeks on one, and then stack the next one on. 

Give it a go and let me know how it goes. 

1% better, right?

Dedicated to Your Success,

Doug Spurling.

PS: We start our 6-Week Nutrition & Accountability Group on Monday, and the deadline to register is Wednesday. If you're looking to step up your nutrition, eat better, stay more accountable, and change your lifestyle grab one of the few spots here --> Click Here!