Dec '24 (edited) • Personal Power
5 pillars that transform your life!
You start something new for a reason, but life’s overwhelm and past challenges can make it hard to keep the momentum going.
That’s why I’ve created a system that, WHEN FOLLOWED, is unbeatable.
Organize your life around these 5 pillars, and you’ll see massive changes—radiating confidence, full of energy, and in the best shape of your life!
“Because if you fail to plan, you plan to fail.”
It’s not about having more time—it’s about clarity: knowing what you value and the most efficient way to get there. This allows you to get better results in less time (hello, 80/20 rule!) while having more time for family, career, and what makes you happy.
How? 🛠️
1️⃣ Wheel of Life: Be honest about each area of your life for clarity.
2️⃣ Find Your Why: Like your life depends on it—this creates alignment.
3️⃣ Set SMART Goals: Specific, measurable goals bring focus.
4️⃣ Take Small Daily Actions: Celebrate wins to build momentum.
5️⃣ Reflect & Improve: Celebrate what’s going well and tweak what can be better to keep growing.
2. Get Your Vitamin D ☀️
• 🌅 Go outside during the first hour of daylight before checking your phone.
• 🕒 This supports your circadian rhythm: serotonin in the morning & melatonin at night.
• 🚫 Avoid blue light 1 hour before bed (use blue light blockers/glasses).
• 💊 In winter, supplement Vitamin D + K2 (for absorption). Aim for 5,000 IU daily.
• 🗓️ 3x a week: Full body for weight loss.
• 🗓️ 4x a week: Upper/lower split for muscle building.
• 🏋️ Focus on compound movements:
Squats, push-ups, pull-ups, rows, dips, deadlifts, and shoulder presses.
• 🔢 Reps: 8-12 for muscle growth, 12-15 for weight loss.
• 🔄 Use progressive overload: Increase weight, slow the movement, or add resistance when you max out your reps.
80% to nourish your health 🌿
20% to nourish your soul 💖
The 80% Breakdown:
1️⃣ Fiber: Leafy greens, fruits, and veggies for antioxidants, vitamins, and gut health (💩 regularity).
2️⃣ Carbs: Potatoes, rice, pasta, oats, quinoa, and grains for stable energy.
3️⃣ Protein: Beans, tofu, tempeh, seitan, and protein powders for muscle growth & recovery.
4️⃣ Healthy Fats: Whole nuts, seeds, olives, and 🥑 for nutrient absorption & hormone balance.
Deep calm breathing activates your parasympathetic nervous system.
How?
1️⃣ Place 1 or both hands on your belly.
2️⃣ Inhale 4 seconds through the nose.
3️⃣ Exhale 6 seconds through the mouth.
4️⃣ Feel your stomach and hands move.
5️⃣ Repeat for 3-5 minutes (or more).
Instant Anxiety Relief 🌬️
1️⃣ Breathe deeply through the nose.
2️⃣ Take a second inhale to “top up” your lungs.
3️⃣ Exhale slowly with a big sigh.
4️⃣ Repeat 3-5x (or as needed).
🏁 Your Full Roadmap
Follow these pillars for 16 weeks, and you’ll go from where you are today to the version of yourself you love and are proud of!
💬 What do you currently struggle with? Drop it in the comments so I can help you break free!
📌 PS: Links to resources are under each pillar to help you implement these steps.
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5 pillars that transform your life!
skool.com/weightloss-for-millenials-3026
Millennial! Lose 10-15Kg for good and feel better than you ever did
in just 100 days, without needing a gym or giving up on your favorite foods.
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