Name: Playbook - Chesaney Kooy - Week 3 - Tip for Success
Uploaded: 2023-01-29T01:01:32.600Z
Duration: 2 min
Description: Week 3 - Tip for Success

For our week 3 tip we are going to talk about the 80/20/100 method. Your results are 80% nutrition, 20% exercise, and 100% mindset. Yes, I am aware that these add up to 200%. The 100% mindset is included to emphasize the importance, which we’ve done as we’ve focused a lot on mindset in our previous weeks. By this point, we know you also have the exercise portion of the equation down, so we are going to focus a little on nutrition. 

Nutrition can get extremely complex - weighing and tracking everything you consume. We like to keep things as simple as possible so we will start with two things that can make a big difference - protein and veggies. 

Protein will help with recovery as well as building/maintaining muscle. A good starting point for daily protein intake is to aim for 1 gram per pound of lean body mass. If you are unsure what your lean body mass is, please refer to the resources below. 

Veggies are going to provide you with vitamins, minerals, and many other benefits. We would like for you to aim to eat veggies with a meal or snack at least 3 times a day. 

If you have specific health goals that you’re working towards or are looking for more specific guidance, please reach out. We would love to chat about how we can help you reach your goals! 




Lean Body Mass 

Your lean body mass is your total weight minus fat. Some gyms offer scales that estimate your lean body mass, such as an InBody scan. If you do not have access to this type of equipment, there are many resources online that can give you a rough estimate.

Rest & Recover

Week 3 - Tip for Success

Perfect rest day after a crazy week at the gym! I’m excited to do this with y’all! Trying to get geared up for the spartan in May and with my new found time on my hands, I can incorporate this in my daily activities!

Week 3 - Tip for Success

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