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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!
Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.
But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!
Here are five ways to make exercise more meaningful!
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.