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by Tony Gjokaj September 06, 2021 4 min read
Need an extra push with Nutrition and Sleep habits?
In this post, I wanted to give you an example of a behavioral chart you can utilize to help you improve habits around nutrition and sleep.
I was inspired to make this chart based on a similar example I saw online.
You can check out the chart below, and download a copy at the bottom of this post.
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
[ ] Use hand portions for the meals I prep ✋
[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞
[ ] Eat a palm serving of protein at 3-5 meals 🥩
[ ] Eat a fist serving of veggies at 3-5 meals 🥗
[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇
[ ] Stop drinking caffeine 4-8 hours before bed ☕️
[ ] No television or phone when I hit the bed 💤😴🛌
[ ] Drink 1 gallon (or 8 cups) of water daily 💧
Here are some additional tips I would recommend if you may find yourself struggling with these things:
You can download the iCloud notes version of this here.
I would recommend you put these into your daily reminder list and get into the habit of checking each one of these goals off.
It's a fun way to "game-ify" your nutrition and sleep.
We hope this helps you on your nutrition and sleep practices.
Any questions or comments? Feel free to email us at support@reforgedperformance.com or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!