C. Fluck Training Health Guide: 1.0

C. FLUCK TRAINING HEALTH GUIDE

Success is built sequentially. Here is my guide to becoming a better YOU. Goal Setting, Habit building, Reasonable diets and a good workout routine will be the pillars to your success. Remember, this stuff is simple to identify, but not easy. Don’t ever stop trying to follow these guidelines and be proud of yourself along the way!

Step One: Sit down one night with pen and paper and decide that it is time to make a change in your life. Identify what your “Someday Goal” is and write it down. Those who write down their goals are 39.5% more likely to accomplish them. The “Someday Goal” is to be identified as the answer to “in a perfect world” question on where you see yourself physically and mentally. Follow these steps:

1. Someday Goal: What’s the ONE thing I want to do someday?
2. Five-Year Goal: Based on my someday, what’s the one thing I can do in the next five years?
3. One-Year Goal: Based on my five-year goal, what’s the one thing I can do this year?
4. Monthly Goal: Based on my one-year goal, what’s the one thing I can do this month?
5. Weekly Goal: Based on my monthly goal, what’s the one thing I can do this week?
6. Daily Goal: Based on my weekly goal, what’s the one thing I can do today?
7. Right Now: Based on my daily goal, what’s the one thing I can do right now?

Step Two: Get yourself into the habit of moving your body. My advice: Do something physically active for 66 straight days. Why 66? It takes an average of 66 days to build a new habit. Get yourself a calendar and start tracking days. Something active could be anything: take the stairs, walk 5 minutes on the treadmill, hit the gym before work, deciding to take the stairs, etc. It is anything that you did that day that you typically would not do on an average day. Once the 66 days end, identify and create a new habit to accomplish!


Step Three: Start a food journal. The food journal is the essential key to success. Without the food journal, training is a halfway measure. A 2009 study conducted by the National Institute of Health came to the conclusion that those who kept a food journal lost twice as much weight as those who did not.

Step Four: Drop the obvious junk food out of your diet. We all know what this is, but if you don’t, here is a tip: eat like an adult. Soda, cookies, ice cream, fried foods, etc. GET IT OUT! Eating like an adult does not include adult beverages, sorry everyone!  

Step Five: Get rid of the less obvious junk food, better known as “the pretend health foods”. This includes wheat, dairy, and fruit juice. Foods containing wheat (breads, pasta, etc) are typically the cause of the additional inches around the waist. Products like milk and fruit contain massive amounts of sugar that your body just doesn’t need. Plus, the health nutrients in wheat, dairy, and fruit juice products are minimal and you are probably doing more harm than good.

Step Six: Replace the aforementioned junk food with the CFT20 Food List. Keep this in mind as you move along in your journey, every time you succeed in life or have a great workout, it does not call for several extra rounds of beer, a salutary doughnut and high-fives for everyone. You did what you were supposed to do, there is no need to celebrate it.

Step Seven: For you to achieve extraordinary results, the people surrounding you must support your goals. No one can do it alone, surround yourself with an environment that will support your goals!

CFT20 Food List:

1.  Whole eggs
2. Lean meats, poultry, and game
3. Fatty fish (Salmon, Cod, Mussels and everyone’s favorite, Sardines)
4. Beans
5. Lentils
6. Tomatoes
7. Spinach
8. Broccoli
9. Cauliflower
10. Brussels Sprouts
11. Avocados
12. Orange
13. Pineapple
14. Berries
15. Sweet Potatoes/yams
16. Quinoa
17. Nuts, my personal favorite are Almonds (and nut butters)
18. Oils (Olive and Coconut)
19. Unsweetened Original Almond Milk
20. Water…lots of it