HYDRATION! - 100oz
Drink 100oz of Water Daily!
MOBILITY! - Minimum 10 Minutes
At least 10 MINUTES of Mobility Work - Set a Timer!
[Stretching, Foam Rolling, LAX Ball Rolling, and/or Yoga]
SLEEP! 7Hr = 1pt / 8Hr+ = 2pts
Sleep 7 Hours - Receive 1 Point
Sleep 8+ Hours - Receive 2 Points
*Naps don't count ;)
PROTEIN! .75-1.0g /lb of LBM
Eat .75-1.0grams of Protein per Pound of Body Weight or Lean Body Mass
(Ex. Body Weight 100lbs = Eat 75g-100g of Protein per day)
*Remember grams of protein is based on the nutrient value, not the actual weight.
(Ex. 150grams of Chicken = approx 30grams of Protein)
*Use the notes in your phone, a notepad/notebook, or an app such as MyFitnessPal