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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 October 28, 2024 3 min read
Anxiety can be a challenging condition to manage, but incorporating regular exercise into your routine can provide some support.
Physical activity not only benefits your physical health but also plays a crucial role in enhancing mental well-being.
In this post, we are going to explore five ways exercise can help support anxiety and promote a more balanced state of mind.
Let's dive in!
by Tony Gjokaj October 03, 2024 3 min read
Let me tell you about my friend Hahn.
Hahn is in his 50s and JACKED.
When I am grappling with him in Jiu-Jitsu, he is a fun roll because he's a friendly guy.
But when he locks in, he is one challenging roll.
While he consults with his doctor for additional solutions, he really dials in on 5 factors that are in his control that have helped him for years.
And for myself in my 30s, these 5 things are the only things I do that have been working extremely well for me.
In this post, I'm going to share with you what I learned about supporting your testosterone levels naturally.
Let's dive in!
by Tony Gjokaj September 11, 2024 3 min read
Intermittent fasting (IF) has gained significant popularity in recent years as a dietary strategy for weight loss and overall health improvement.
But does it really work?
In this post, we’ll explore the principles of intermittent fasting, its potential benefits, and what the research says about its effectiveness.
Let's dive in!