In my experience, aside from actually performing habits consistently (compliance), getting these right will determine your rate of success.

I'm going to outline what I believe to be the most effective habits that are simple to understand and do but feel free to make adjustments and use this only as a guideline.

Wellness:

Sleep - Establish your wake up time, work backwards 8 hours and set your "in bed time". From here, give yourself at least 30 min, if this is a big change for you, 60 min of "runway" for a wind down routine. Your habit will be in bed intending to sleep at this time for 8 hours and that habit is "stacked" with your wind down routine to help calibrate your circadian rhythms.

Habit - 9:30pm bed time with 8 hours of in bed target time.

Physique:

Muscle Centric Health - Establish a Target Body Weight (TBW) This may be your current weight or it may be higher or lower, then you will consume an average of 1 gram per pound of TBW daily. If you're new to this, you can set a .7 gram (minimum optimal amount for muscle centric health, you'll learn more about this along the way)

TIP: Use this "Ideal Body Weight Calculator" for a better understanding of where you should be relative to disease risk. The "Healthy BMI Range" is what I recommend to use as a target.

Habit - 1g per lb of TBW daily recorded as a weekly average (this way it's ok if you don't get it a couple days so long as you make it up in the week)

Performance:

Ultimately, if you're coming to Fuel 3+ times per week, that's all you'll need if you're within your first year of Strength and Conditioning training. After a year, you really need to dial in your workout tracking to "Progressively Overload" your workouts to continually see improvement (or prevent decline). That being said, those who start tracking early see results faster and plateau less. If you aren't coming to Fuel, you'll need to have a program to follow which is expertly structured and adapts with you. So, in the "commitment" part, we've added this but you can

Habit - Perform and track workouts 3x per week

Note - Leading Measures (Habits) can be adjusted along the way. This is why we measure, if we're not experiencing the change we want (12 weeks is our initial commitment) then we review and adjust. They're also where most people either a) don't perform impactful enough habits b) don't do them at all.

The Comprehensive Fuel Plan with *UNLIMITED members will help you refine these within your first week of completing this Playbook.