Estimated read time: 4 minutes

No one does everything in their schedule.

Not you, not me, and not even that person who looks like they’re on top of everything.

But failing to plan almost guarantees that you will not accomplish your goals.

So don’t just make New Year’s Resolutions.

Write down your goals, schedule desired behaviors, then create rock-solid accountability.

And remember that your health is an investment, not an expense, that pays dividends for life.

Now without any further ado…

The Peak Performance Insider:

1. Why preparation is so important

Lack of preparation may be the leading cause of death of fitness goals worldwide.

I can’t even count the number of clients who have made poor decisions because of poor preparation.

Think about the last time you led a meeting without an itinerary or any preparation.

How did it go?

You may be quick on your feet, but it probably would have gone better if you had spent some time preparing.

The same logic applies if you sit on your yoga mat or walk into the gym unprepared.

What happens may not be terrible, but it would likely be better with a plan.

And when it comes to nutrition and weight loss, planning is virtually everything.

So plan your meals in advance.

In the beginning this takes some time and effort, but once you build the habit of preparing food it’s as easy as brushing your teeth.

Also, knowing what to eat gives you the flexibility to enjoy all different kinds of food without worrying about weight gain.

You don’t need to spend hours cooking and filling plastic containers with chicken, rice, and broccoli.

Just prepare what you need to hit your macros and calorie goals for the day.

What You Can Do: Measure your main meals enough times to eyeball them, and have healthy snacks at the ready at all times.

2. How using your phone in the morning is derailing your day

Starting your day with a smartphone can derail you from the get-go.

When you grab your phone first thing in the morning, you’re flooded with notifications and emails.

This influx of information triggers stress and anxiety, ruining any chance of a calm, focused morning.

It also disrupts your ability to prioritize, as you’re reacting to others’ demands instead of setting your own agenda.

Instead, dedicate those first moments to exercise, a proven way to boost energy and mental clarity.

Use the morning to plan your day, focusing on high-priority tasks, to set a tone of proactivity (not reactivity).

Limiting early smartphone use can also improve sleep quality, as screen exposure can disrupt your natural sleep-wake cycle (circadian rhythm) even in the morning.

What You Can Do: Avoid smartphones first in the morning to foster a more productive, stress-free start.

I hope this helps!

Client Spotlight – Mike, 35 | Phoenix, Arizona | Sales Manager

Mike is a sales manager who had been exercising for years but wanted to go from good to great.

His biggest struggle was not knowing the best way to build muscle and functional strength.

In 8 months he gained 17 pounds of muscle and dropped his body fat to 10%.

Our strategy:

• Increased protein intake from 80 to 150 grams per day
• Significantly increased training load by sticking to a rigorous program
• Practiced intermittent fasting because it suited his schedule and his personal preference
• Prioritized sleeping 8 hours to maximize muscle recovery and growth

By working together Mike was able to build lots of muscle, functional strength, and the knowledge he needs to keep achieving new goals.

​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​

Food For Thought This Weekend

Kindness has a lasting impact.

A small act of kindness might be fleeting for you, but it can leave a lasting impression on others.

In your busy life, remember that your kindness can be a powerful, memorable force.

It’s a simple yet profound way to positively influence your environment, your peers, and yourself.

– Menya

When you’re ready, here are 3 ways I can help:

1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people.

2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​

3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details.

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