Be curious about your own patterns.

Around meals, exercise, drinking - all of it.

What small change could you make that could produce a big impact?

How can you make that change easier for yourself?

I bet you’ll find an answer.

If you’re a coach, this is why being curious pays off.

People are the experts of their own lives.

Ask questions and help them come to their own conclusions.

It’ll go a lot further than just giving a series of commands.

And if you’re not a coach:
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Breakfast 1:
• Yogurt, berries, granola, and flax seed

Breakfast 2:
2 eggs + egg whites (scrambled), 2 pieces of bacon, english muffin

Breakfast 3:
A breakfast sandwich with 2 eggs + egg whites, 2 pieces of bacon, Dave’s english muffin and some cheese

Let’s wrap it up:
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It’s like a light bulb went off 💡

The almonds are calorie-dense and not as satiating as a full meal.

I asked Sharon what she could change - she said she could start making a structured breakfast.

Together, we came up with 3 breakfast ideas:
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Snacking.

A lot of snacking.

Specifically on almonds (28 to be exact, she measures it out).

2-4 times per day.

And while there’s nothing wrong with almonds, I asked her:

“Do the almonds improve your satiety, or simply delay hunger?”
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Breakfast: A protein bar/shake

Lunch: Typically leftovers

Dinner: A protein, a carb, some fat, and fiber. Very balanced.

What was between those meals - that’s where we found our low-hanging fruit:
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Rather than ask for her height and weight to calculate calorie targets…

I asked her to walk me through a day in her life.

When she wakes up, when she goes to bed, and everything in-between.

Here’s what we found, together:
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