A 5-Part Daily Checklist for Ultimate Wellness

[00:00:00] Hello and welcome, welcome, welcome to Health in the Real World today. I'm Chris Janke joining you solo today

[00:00:07] No guest on today's podcast, but I wanted to give you something very quick and very actionable today

[00:00:14] It's my pleasure

[00:00:16] I'm so excited to be able to do this health in the real world if we want to say that is all about health

[00:00:24] That we can actually do something with right

[00:00:26] It's it's great to pontificate and do research and things like that

[00:00:30] But unless it's actionable in your real life, it doesn't really do much except for make you a little bit smarter as far as health goes

[00:00:38] So whether you are a fitness enthusiast or you're someone looking to kickstart your wellness journey

[00:00:43] I think this episode will offer you those valuable insights and again those actionable tips

[00:00:50] So I'm here every week tune in every Wednesday. We are live right now or you are watching on the recording. So either way, all right

[00:00:58] so ladies and gentlemen, I

[00:01:01] Just a couple days ago have created this list now. Let me give you just a very quick backstory to this

[00:01:08] two clients husband and wife who are

[00:01:11] Incredibly like they each of them independently know enough to probably be personal trainers themselves, but they were

[00:01:18] Sort of struggling with well, what do I do on a daily basis?

[00:01:22] And so we talked about it and we came up with five different things now

[00:01:28] You may know programs such as 75 hard

[00:01:33] Different things like that and that's it's a good program, but my philosophy tends to be

[00:01:39] Staircase right there's no need to try hard if you have been doing nothing, right?

[00:01:45] And so I say health is just two steps step number one is figure out where you are step number two is just take one baby step forward

[00:01:52] So that's what this podcast today and this resource that I'm gonna give you

[00:01:57] Has has for you. So I'm gonna put this graphic up

[00:02:01] Take a screenshot if you want or if you're listening

[00:02:05] On audio go to health in the real world calm and I will post this up

[00:02:09] But here we go. So we have five different categories

[00:02:13] We're gonna go through this one step at a time

[00:02:16] Step or category number one is workouts now each of these is based on a scoring system

[00:02:23] You either get one point

[00:02:25] There are a couple where you can get two extra points or you get zero now

[00:02:29] This is the zeros are not meant to punish you per se, but they are meant to

[00:02:34] Just give you a score remember where you are now and where you want to get to so after tracking this for a little while

[00:02:41] You can see your score over time. So let's talk about this and why I did this

[00:02:45] So number one workout. So if you do one workout in the day, that's 45 minutes

[00:02:50] Now ideally if you're doing my program what I would recommend is that this workout is your core balance workout

[00:02:56] This is your flexibility your core your balance your stability

[00:03:00] All those things your bonus workout second workout of the day

[00:03:05] Maybe as your weightlifting or your high intensity

[00:03:08] Interval training something like that. It's a little higher intensity

[00:03:10] Notice how you're not even eligible for that second workout, which is worth more. It's worth two points

[00:03:18] Until you finish that first workout, which is worth one point

[00:03:20] So you can get a total of three points here if you do two workouts

[00:03:24] One is the the basic the stretching all that and the second one is the bonus. That's two extra points three points total

[00:03:31] Now walking if you're looking at this you see that one point for ten thousand steps

[00:03:35] I want to encourage you again if you are not even close to ten thousand steps

[00:03:41] Maybe ramp up to this slowly. This is an ultimate destination. This is not what I

[00:03:47] Expect you to want to do tomorrow. So I need to clarify that so if you're at five thousand steps on average

[00:03:54] Then maybe next week you want to do six thousand steps a day

[00:03:59] By the way your phone if you have a smartphone is already tracking your steps

[00:04:05] Whether you want it to or not right so if you go to I'll show you here if you're watching go to your health app

[00:04:11] And it'll show you right there. Look at this

[00:04:14] I've taken a measly six hundred and eighty eight steps today, but if you go to trends

[00:04:22] Let's see my trends. So here here's the trends

[00:04:25] You know, there's different things now

[00:04:27] I never opened the health app other than to see what I've been doing

[00:04:30] So your phone is tracking you as long as your phone is in your pocket

[00:04:33] So you can go see what your average has been and then add maybe five hundred to a thousand

[00:04:39] Until you get up to this range where you're getting ten thousand steps a day

[00:04:42] And that is for that one point the bonus is if you get up to fifteen thousand steps in a day

[00:04:47] You get two additional points again a total of three

[00:04:51] My reasoning for putting this in walking is so

[00:04:55] Instrumental to who we are as humans. It's so vital for us to be walking consistently, right?

[00:05:01] Walking is part of our DNA. We used to walk everywhere

[00:05:05] Before horses right before cars before horses two inventions ago. We just walked everywhere

[00:05:11] Walking is such a great way to very low intensity safely

[00:05:15] Burn those extra calories now during these walks notice. This is not in the workout category

[00:05:21] I don't want you to be going heavy and fast. This is your leisurely walk

[00:05:26] This is your walking around the house. This is your getting stuff done around the house

[00:05:31] This is your walking to the coffee shop down the street on a on a mosey, you know

[00:05:38] And while you're walking you're breathing you're relaxing

[00:05:41] You're catching up with friends. You're doing things like that, you know, have you ever known somebody who?

[00:05:47] Excuse me. Wow. Have you ever known somebody who goes to Europe and

[00:05:52] They tell you when they get back there, you know, I feel like I ate everything in sight

[00:05:56] But I lost weight right. Oh great

[00:05:59] How many steps did you take? Oh, wow. Yeah 15,000 a day 20,000 a day

[00:06:04] So they could eat those rich foods and still lose weight put them in a calorie deficit. All right

[00:06:10] Let's move on to number three

[00:06:12] Water I know a lot of people struggle with this water has three different

[00:06:16] Breakdowns here to get points again. I'm trying to incentivize good behavior

[00:06:20] So if you drink a half of a gallon of water a day you get one point half a gallon is what they recommend the eight

[00:06:26] Glasses of eight ounces that's 64 ounces of water

[00:06:30] Eight times eight. That's a half a gallon

[00:06:32] If you get all the way up to a full gallon notice this second this this bonus here one point to get to a full

[00:06:40] gallon of water

[00:06:41] If you get that full gallon you get the point for the half a gallon and then you get that extra point

[00:06:45] So there's two points now here's your three pointer right here

[00:06:49] If you don't drink anything else other than water so no coffee no soda

[00:06:54] No juice no alcohol nothing like that

[00:06:57] Then you get an extra point notice herbal tea is okay

[00:07:01] You can drink a herbal tea because it has no caffeine and it's basically just water

[00:07:06] Okay, so there's your water

[00:07:09] And again here I would recommend going slowly one of the one of the people that I mentioned the the wife

[00:07:15] She drinks many many cups of coffee a day. I would not recommend quitting cold turkey

[00:07:21] So in that case she would

[00:07:26] She would say like okay, well, I'm gonna work on getting a point for half a gallon

[00:07:29] I'll work on getting an extra point for the full gallon and for right now

[00:07:33] I'm not even going to think about that second bonus

[00:07:36] You know cutting out coffee maybe dropping it down by one cup

[00:07:40] Every couple of weeks let your body acclimate to the decreased caffeine

[00:07:45] All right moving on very important protein the chance to get two more points

[00:07:49] Uh take your body weight now for simplicity

[00:07:53] I weigh a little above 200, but let's just say I weigh 200 flat. That's easy math

[00:07:57] Point six grams of protein per pound. So for me personally that's 120 grams of protein

[00:08:05] In a day, so if I weighed 100 pounds that would be 60 grams of protein

[00:08:09] You're probably somewhere between one and 200 pounds

[00:08:12] So you're going to be somewhere between 60 and 120 grams of protein

[00:08:16] You get one point the bonus is if you get up to point eight

[00:08:20] So for me again 160 grams

[00:08:23] Or if you weighed 100 pounds that would be 80 grams

[00:08:25] You're going to be somewhere probably between 80 and 160

[00:08:29] And you get an extra point. So that's two points total

[00:08:33] Now how many points do we have potential so far right? We have three six

[00:08:37] nine

[00:08:39] 11 so far. Okay, I only have two more for you. So we're going to get up to lucky 13

[00:08:44] Uh

[00:08:45] Sleep this is huge if your head is on the pillow by 10 30 and there are no screens on you're not head on pillow with your phone

[00:08:52] Open or head on pillow watching tv

[00:08:54] There are no screens your head is on the pillow literally at 10 30 and you stay in bed until five now

[00:09:02] You have to wake up to go to the bathroom or something. That's fine

[00:09:04] But I'm what I mean is you don't actually get up and do anything until after 5 a.m

[00:09:08] So that's a lot of sleep, right?

[00:09:10] The bonus is if you have your head on the pillow and again, no screens by 9

[00:09:14] 30

[00:09:15] And you stay in bed again until five or later

[00:09:19] now

[00:09:20] Why did I do this?

[00:09:21] What is this going to get you this?

[00:09:24] Following this protocol keeping score over time again. This is the spreadsheet is at healthintherealworld.com

[00:09:32] This is going to give you the opportunity to create some momentum

[00:09:35] Okay, it's not what you do every now and then that gets results

[00:09:38] It's what you consistently do that will get you those results

[00:09:42] So if I tell you if I gave you this list of things to do

[00:09:46] And you did it today and tomorrow

[00:09:49] And let's just say I don't know let's say you want to lose 20 pounds

[00:09:53] And you want to just generally get healthier

[00:09:55] You're not going to lose 20 pounds in two days obviously

[00:09:59] What it takes though and even if you feel like oh my gosh, I did this for two days and nothing happened

[00:10:04] Well

[00:10:05] Nothing that you could see happened

[00:10:08] But if you did this you did this checklist every day or at least let's say five or six days a week

[00:10:13] You did one or two workouts a day

[00:10:15] You walked at least 10,000 steps and some days you did 15,000

[00:10:18] You drank at least a half a gallon of water in some days one gallon and you didn't drink anything else

[00:10:24] Oh, you can add lemon juice in your water by the way

[00:10:26] You ate 0.6 at least grams of protein up to like 0.8 grams per pound

[00:10:32] And you slept a lot

[00:10:35] Tell me

[00:10:36] How healthy this person would be if you did this for months and months and even years

[00:10:43] This my friends is the only difference between

[00:10:46] Uh, the personal trainers and the clients that they train the trainers have been doing it for decades

[00:10:51] I've been on healthy protocols

[00:10:54] Since I was 14

[00:10:56] I'm 43 now

[00:10:58] Right. That's almost 30 years

[00:11:00] So that's it. That is the difference and

[00:11:04] You know, my protocols aren't perfect

[00:11:06] But the difference is that if you're constantly focused on what you need to do

[00:11:11] And you try and you do it and you do it and you look at the data over months

[00:11:16] And you see like okay, well, I did xyz over six months

[00:11:20] And this is what happened, you know, I lost this much body fat again this much muscle my back pain went away

[00:11:27] any other positive

[00:11:30] positive results that you have

[00:11:33] You can make little tweaks from there, right? This list right here is a result of many many

[00:11:40] years

[00:11:41] of trial and error

[00:11:45] As well as research

[00:11:47] And um

[00:11:49] And other things and just seeing and just seeing clients like what do people respond to and what habits really move the needle

[00:11:56] So again, I really encourage you today as I wrap up. This is a very short podcast

[00:12:00] But it's very powerful

[00:12:03] If you implement this, I think you're gonna you're going to have a lot of success

[00:12:08] and you know create like a

[00:12:10] an ongoing chart, you know, maybe a

[00:12:13] maybe I'll upload a

[00:12:16] A google sheet

[00:12:17] And you guys can copy it into again health in the real world look for today's date the podcast from today's date april third

[00:12:25] And you'll be able to see um

[00:12:27] And track all that so that's it for today. I want to keep it under 15 minutes. I did it success boom or not even at 13 minutes

[00:12:37] Thank you so much for joining me. Uh again go to health in the real world

[00:12:41] I would love to hear your comments about how this has

[00:12:44] Worked for you, you know try the try the spreadsheet out for a little bit even contact me after like a day or two

[00:12:50] A week a month

[00:12:52] You can leave a voice message there on the website

[00:12:55] You just click on a button leave a quick voice message and I will respond to you

[00:13:00] May even feature you in the podcast, but I want to hear from you. I want to know how this uh daily action guide

[00:13:07] Has helped you. Uh, I think that's it for today health in the real world podcast. I'm chris jenki

[00:13:13] Coming at you guys again next week

[00:13:16] Uh, do I have a guest yet? Let me see I do

[00:13:20] Do

[00:13:23] Not have a guest yet. All right. Well, let's get somebody on that uh on that podcast

[00:13:29] Um anyway, all right. Thank you guys so much health in the real world again today is all about actionable steps

[00:13:34] I'll put this up again. Take that screenshot. Make sure you get it

[00:13:38] Thank you all for joining me today and talk to you again next week. Take it easy everyone be healthy