- Add 20min + of high intensity training (HR over 150bpm) 4 times per week.
- Take part in vigorous activity/exercise 5 days per week.
- Cook at least 2 meals per week consisting of good quality protein, green vegetables, starchy veg or healthy grain
- Do not contain unhealthy snacks candy or chips more than once a week.
- Practice gratitude by telling 2 people a week why you appreciate them (not thank you)
- Come up with a coping strategy to help deal with stress
- Morning mirror pep. talk 2-3 times a week
- Take time to process information before speaking immediately
- Perform a Visualisation routine for a positive outcome once a week
- Perform relaxation exercises before going to bed at least 5 times per week.
- Get 8-10 hrs of quality sleep at least 5 times per week.