You get nutrition results with consistency spread out over a longer period of time 

Why the habit format?

The question becomes less about the what but more about the how. It is important to note that unless we unpack the underlying reasons – the why – the how will ultimately become hard to sustain. But if we are diving into this Blueprint on Health and Nutrition, the assumption is the Why behind this is locked in and we have a strong desire to change. 

We get hit with a lot of “What” type questions: what about fasting, what about ketogenic, what about supplements? These are methods that have potential but will come up short unless there is a sound foundation of routines and habits. We prefer the concept of Habit, which is an action without conscious thought, because it is representative of actually following through on a plan. 

We can make a comparison of our basic health habits of Mindful Eating, Hydration, Vegetables, and Sleep to our Screening Process for Team. Our screen does not predict ability, it predicts risk. Seeing if someone has Pain, Asymmetry, Restriction in Range of Motion, or Compromised Movement patterns makes doing any exercise or set/rep scheme obsolete. Any of the above-listed screened items will not only lower the potential for a program, but increase the risk of doing certain things. The rate-limiting factor of any program, therefore, is not what we do. But how we do it. 

The same is true for a high-level nutritional program. If someone has poor eating habits like eating too fast and developing blood sugar dysregulation as a result, they’ll struggle with a diet that has complicated caloric intake strategies. If someone is not drinking enough water, adding things like caloric restriction becomes difficult to manage. If someone is not eating vegetables they will not be able to follow nutrient timing strategies. If someone is not sleeping 8 hours a night, their central nervous system and hormonal systems are out of whack and any supplement strategy becomes based on making up lost sleep. 

We start with basic habits to set up for more complexity. If we cannot execute on basic, agreed upon, and simple aspects of health and nutrition we will not be able to execute on more complicated nutritional strategies. The How will be compromised. 

It’s about strong foundations. In the weight room, can we move without pain, asymmetry, restricted range of motion, and good movement patterns? With our daily habits, can we eat mindfully, drink water, eat vegetables, and sleep? Who cares about a certain workout or nutrition protocol if we can’t adhere to simple truths about health and nutrition. 

The first part of the blueprint is The Habits. The following modules – “The Habits” – are your foundation to health and nutrition. Each module is formatted the same with their own video, text, and challenge. Your job is to go through the content and then accomplish the challenge for that week. 

The definition of health is absence of disease or pain. For us to reach any goal of performance or body composition, we need to establish health first. Consider health as the foundation of your dream home. If the foundation is not rock solid you will not be able to build upon that. 

Habits are unconscious or automatic. You may be saying, “I do that already,” but ask yourself an honest question: is that every day without thought or just one or a couple of days? 

Health is an aggregate score, not a single day. 

Next steps are to complete these habits over the next four weeks. This will set you up for your first Nutritional Consult with an Allegiate Coach. In that first meeting, the Coach will collect Body Mass, Body Composition, Blood Pressure, and Resting Heart Rate. Most importantly in this meeting is to have a Goal. The coach’s job is to hold you accountable to that goal; so make it something you genuinely want to do.

 Following this first meeting, you will gain access to 8 separate modules about nutrition that will guide you through how to reach your goal. Each module will include a lesson, video lecture, and task to accomplish each day. After 4 modules you will meet with an Allegiate Coach to review how you are doing towards your goals. This will include Body Mass, Body Composition, Blood Pressure, and Resting Heart Rate. That will repeat itself for the next 4 weeks followed by a 3rd nutritional consultation. 

 Anything worth having is going to take effort over a longer period of time. We want to establish a framework where you have autonomy and control over your health. The modules are not the magic bullet, your effort over an extended period of time is the edge to helping you reach your goals. The final meeting will be a debrief on reaching a goal or not. The hope is that you reach that predetermined goal but you are just getting started towards a healthier you that continues for the rest of your life.