As Told by Brandt

BIG GOALS

• Lose 150 lbs
• Complete one 5K
• Get Off All Health-Related Meds
• Read 15 Books
• Visit Israel and Lisbon
• Play Guitar Again, Poorly

Nutrition/Food Plan

• Log ALL Food, Water/Coffee in “Lose it” App
• Food Prep Sundays regardless of how I feel
  • Make all Lunches for week
• Food Prep Sundays for all meals that week
  • Make a meal schedule for all Dinners
• No Cheat Meals
• Focus on density Rich foods
  • Proteins/Veggies/Limited Fruit/Limited Whole Grains
• Remove Dairy from Diet
• Make a food buddy or two
• Drink One Gallon of Water Daily
• DO NOT DRINK SODA OF ANY KIND

Move My Body

• Take Initial Body Measurements/Baseline and Photos
• Timed Workouts
  • January- 20 Min/Day
  • February-25 Min/Day
  • March 30 Min/Day
• Step Count Ramp Up
  • Q2-7,500/Steps Daily
  • Q3-10K/Steps Daily
  • Q4-12,500/Steps Daily
• Weight Training
  • Follow knee/Core Strength program

Social Media/Media/Television

• Tv-Don’t Watch it At All
• Social Media-Post Blogs
• Cut out Facebook except when it pertains to this Blog or JBMF
• Cutout Insta except when it pertains to JBMF
• News: Don’t Need It
• YouTube-Use ONLY for helping and not Socially

Read

• Start with Books at Home
• Commit to 30 minutes/Daily
• By Q2 Ramp up to 1 hour/Daily

Spiritual Conditioning

• Take 5 Breathing Breaks Daily
  • Use Either Apple Watch or Headspace App
• Wake Up, Pray, Meditate EVERY MORNING
• Sound My barbaric YAWP Daily
• Daily Affirmations every Day-I am Enough, I love Myself
• Seek Good People Daily
  • Schedule Time to learn something every day
  • Limit Toxic people
  • Limit Toxic TALK!!!
• Practice Gratitude Daily with Gratitude List
• Practice Love and Empathy EVERY DAY
• Volunteer Time
  • Work on JBMF as Big Project

Time Management

• Make a Schedule EVERY Night/End of Workday for the following Day
• Have Clothes Picked Out For following Day
• Put a price tag on my time
• Schedule Home Projects
  • Clean and Organize
  • Bigger Projects
    • Paint
    • Front Porch

Sleep

• Q1-10PM Bedtime
• Remainder of Year- 9:30 Bedtime
• Limit Unnecessary Naps
• Use Sleep Apnea Machine NMW
• Monitor Sleeping Patterns
• Phone Goes on DND 30 Min PRIOR to Bedtime