Day 1

Week 0 – Day 1

Welcome to Lifestyle Systems!

I’m thrilled you're here and can't wait to see you transform over the next 45 days. Week 0 is preparation week. Too often, we begin a health and wellness journey only to find ourselves unprepared when day one arrives. I've solved this problem for you. This week is your soft entry. I'll provide all the tools you need so that you're ready when day one hits.

We'll discuss your fitness routine, carve out time in your day to prioritize your health, go shopping, and most importantly, leave the old you behind. This journey will be challenging but so worth it. If you give it your all and GO ALL IN, it will do more than improve your health—it will change your life.

The strategies here are simple and many people have successfully used them before. I've just created a step-by-step guide for you to follow. I want you to be different. I want you to be healthy. I want you to find peace and serenity. I want to help you discover your best self—not the one others want you to be, but the one that is screaming to be let out.

One thing we need to get straight before we start: NO GOALS.

Goals have an end, and there is no end here. This is a new lifestyle you're about to embark on. Hence, the company name Lifestyle Systems. My aim is to teach you the principles to achieve all your goals without making them the focus. Many diets aim to crush you for 30 days. What happens at the end? You revert to your old ways, the weight comes back, and the strength gains fall off. This cycle repeats until you get so frustrated with yourself that you either give up or jump into another extreme diet. This up-and-down cycle is damaging to both your body and mindset, leading you to identify as “unfit,” “unhealthy,” or “overweight.” What happens in your mind can be more damaging than anything the world can say to you.

I’m here to stop this cycle. I’m here to unleash the inner athlete inside you. I’m here to teach you how to love yourself again. I’m here as a teacher, mentor, advocate, and biggest supporter to lift you up and guide you in the right direction. The negativity stops here. You are on a new journey. Welcome to Lifestyle Systems.

What to expect and what we are going to tackle:

Lifestyle Systems is composed of three pillars of health and wellness: Fitness, Nutrition, and Mindset. We will address all three during this journey to achieve a holistic view of health and wellness. I want you to understand how to work out appropriately, what to eat to fuel your body, and how to love yourself to create a brand new you.

Let's be clear: this is not a crash diet or a ridiculous fitness routine that will destroy you. It’s a progressive system. Each week will get more challenging than the previous one. We will increase your time and effort in the gym, gradually restrict unhealthy foods, and practice mindfulness and a positive mental attitude.

The idea is to implement positive habits and eliminate negative ones. Easier said than done. I will teach you the tips and tricks to make this happen over the course of 45 days. We are aiming to get 1% better each day—not 100% better in a day. This is not a crash diet or a scam pill to make you lose weight. If you are here, you likely know they don’t work. If you haven't tried them, you are welcome to, but I'll be here waiting with open arms to help you when you're ready.

A key aspect of our program is the concept of gradual improvement. Most people fail at their health and wellness journeys because they try to change too much too quickly. This leads to burnout and eventually giving up. By focusing on small, manageable changes each day, you’ll find it easier to maintain motivation and see lasting results. This method ensures that the habits you form are sustainable and that the changes you make become a permanent part of your lifestyle.

The Weekly Structure:

Day 1 – Overview

I will go over the week’s food restrictions, exercise expectations, and mindfulness practices. This is just an orientation day. Understanding what lies ahead and setting your mindset right from the start is crucial. Think of this day as laying the foundation for the week. Without a strong foundation, the structure we build will not stand. We'll cover the basics of what to expect, so there are no surprises, and you can mentally prepare for the week ahead.

Day 2 – Fitness

We will discuss topics related to fitness, such as where to start, what to do in the gym, and more. I want you to feel at home in the gym, not intimidated by unfamiliar equipment. I'll debunk some myths and help guide you on the right path. We’ll also discuss the importance of consistency in your workouts. The best workout routine is one that you can stick to. I’ll introduce you to exercises that are effective but not overwhelming, ensuring that you feel confident and empowered in the gym.

Day 3 – Nutrition

Similar to the fitness day, we will focus on nutrition. We'll cover topics like macros, ideal plate composition, and foods to avoid. I'll discuss important dietary habits to maximize your energy and health. Nutrition is often the most confusing part of a health journey, but it doesn’t have to be. We’ll break down complex concepts into simple, actionable steps. You’ll learn how to read food labels, understand portion sizes, and make better food choices without feeling deprived.

Day 4 – Mindset

This day is devoted to mindset. We will explore how to manage stress and the positive impact mindfulness can have on your health. Many people struggle to see progress due to chronic stress and fatigue. Your hormones play a significant role in your well-being. Eliminating stress is crucial. We will work on ways to enhance your focus and avoid negative self-talk and stress that hinder your progress. Developing a positive mindset is essential for long-term success. We’ll cover techniques like meditation, visualization, and positive affirmations. These tools will help you stay focused, motivated, and resilient throughout your journey.

Days 5-7

These days will repeat the themes of days 2-4: another fitness day, followed by a nutrition day, and a mindset day. Repetition is key to mastery. By revisiting these core areas multiple times each week, you’ll reinforce your learning and make these new habits stick. Each session will build upon the last, gradually increasing in complexity and challenge to keep you progressing without feeling overwhelmed.

Each week of the 45-day program will follow this structure, ensuring we dedicate equal time to the three pillars.

Long-Term Vision:

This 45-day program is just the beginning. The skills and habits you develop during this period are meant to last a lifetime. By the end of the program, you will have a solid foundation in fitness, nutrition, and mindset that you can continue to build on. The ultimate goal is to create a sustainable lifestyle that supports your health and well-being long-term.

Health and wellness are lifelong journeys, and there’s always more to learn and explore. Throughout this program, I will provide resources and recommendations for further reading and learning. Whether it’s advanced fitness techniques, deeper dives into nutrition science, or new mindfulness practices, there’s always room to grow and improve. Staying curious and open to new information will keep you engaged and motivated on your journey.

Recognizing and celebrating your achievements is crucial for maintaining motivation. Throughout the program, we will celebrate both small and large victories. Whether it’s sticking to your workout routine for a week, trying a new healthy recipe, or noticing improvements in your mental health, every step forward is worth celebrating. These celebrations will help you build a positive association with your new lifestyle and keep you motivated to continue.

Final Thoughts:

I hope you are excited about what's to come. A new you is right around the corner. You will achieve all your goals, unlock your inner athlete, and become who you want to be. I’m so proud of you and am here for you every step of the way. I hope you are as fired up as I am. We have just about one week until the start. If you are eager to get started, I understand! Part of this first week is learning how to pace yourself. All I need from you this week is to read each day's post and follow along. I will give you small tasks, but nothing big.

Homework: For today, do one thing to prioritize your health. It could be a short walk, eating something green, or taking 2 minutes to sit in silence. Do this ONE THING! Tomorrow we will discuss more about the new identity we will create together.

I’m so proud of you and will talk to you tomorrow!

Dr. Brock Brady, PhD