Summary:
Your Health is the #1 Most Important thing. If you aren't alive nothing else matters.
Self Defense & Prevention
Learn how to fight
Mannars & how you carry yourself “dress for success“
Eye Contact
Speech & Body Language
hygeine ex: white teeth
Use your Hands to talk
Posture
People pay attention to change in body language “Crazy to Calm”
Cold shower at start
don’t sit down unless it’s necessary
#1 Sleep Guide
-Wake up & goto bed the same time everyday even weekends
-Wake Up Alarm & Get ready for bed Alarm
-Don't eat or drink water 2-3hrs before bed
-don't do high dopamine activities 2-3 hrs before bed ex: phone
-black out lights
-control the temperature & stay around 60 to 67 degrees Fahrenheit
-charge phone across the room
Bonus: sleep music
#2 Food & Water
Want to gain weight?
Eat more calories than what you need to maintain
Want to lose weight?
Eat less calories than what you need to maintain
-Drink Water & I also recommend Gatorade Zero
-Use your best judgment & eat healthier food that also tastes good.
#3 Excercise Guide
-Get on the Scale Everyday
-Start small & build your way up, you can start with trying to reach 5-10k steps & or doing exercises at home if your not able to make it to the gym.
-There's power in doing something you enjoy, for example I love playing VR & can get a workout playing a game called Beat Saber
-If you struggle to stay accountable then I HIGHLY recommend you get a friend/buddy/partner/trainer someone to get you going.
-Music or Podcasts
Bonus: Vitamins & Supplements
Instant wins
Break free & get your time back from addictions
-Phone (screen time, reorganize phone, grey)
-Porn
-Drugs
-Alcohol
-Social Media (hide feeds, delete from phone, block URL)
-Gambling
-Video Games (why are video games so fun? you don't have something going on in life that you find more fun.
-Social/Friends/Family
-Food/Soda
-Sex
-Lack of fitness/health (start with steps)
1st: Clean up your life (dashlane)
2nd: Add obstacles to the bad behavior & remove obstacles for good behavior
3rd: If you do fall prey, make a conscious effort in the moment to reflect & observe your behavior to realize what led you into the situation, then fix it using step