Focus On the Big Rocks

Think about an empty jar…

You have an assortment of big rocks, pebbles, sand, and liquid, and you need to fit it all into the jar.

If you fill the jar with pebbles and sand first, you won’t have enough room for the big rocks.

If you start with the big rocks, however, there will be room for the pebbles, sand, and liquid to fill in the gaps.

This example translates to many aspects of life.

You only have so much time and energy, so you want to make sure you focus on what’s most important first — the big rocks. 

The Big Rocks of Health and Wellness

Protein 

Aim to consume about 1 gram of protein per pound of body weight every day.

Plants

Eat plenty of fruits and vegetables every day. 

Movement

Humans are designed to move! Walk as much as you can. Get your heart rate up. Lift heavy weights a few times each week.

Sleep

Strive for 7-9 hours of high-quality sleep each night.

Hydration

Drink at least half your body weight in ounces of fluids every day. 

Stress Management

Build coping mechanisms to be more resilient to life stressors. Eliminate stressors that you can, and create boundaries to better handle the stressors that you cannot eliminate.

Consistency

It takes time to build healthy habits. Be patient with yourself! Pay attention to the small wins. 

These are the seven “big rocks” of health and wellness, and you should make sure they’re all in place before you worry about the pebbles and sand.

Pebbles, Sand, and Liquid

Meal Timing

Will you burn more body fat if you eat breakfast at 8:00 AM or 10:00 AM?

Number of Meals

Should you eat six small meals each day? Or three large meals each day?

Supplements

What pills should you take to burn fat faster?

Juicing

How often should you do a juice cleanse to detox your body?

Workout Split

How many days should you workout for maximal results?

Specific Diets

Which diet is best for fat loss? Keto? Intermittent Fasting? Paleo?

Some of these can make a difference, but I promise you — they won’t matter if the seven big rocks aren’t in place first. 

Focus on the big rocks of health and wellness first, and you’ll be on your way to a healthy and happy body — inside and out!