HOW TO BE THE BEST YOU TYLER BUTT S'APPNIN Being the best you. What a statement ey. Well, ask yourself... who fuck is the best you? Are they an absolutely shredded athlete? Or are they someone that just continually tries to balnce out what they love whilst trying to be as healthy and fit as possible? Either way.. One thing I'm very much against is extremities. In all shapes and sizes But in particular with diets and in turn lifestyle. Fuck them. You do what you love, eat what you love & crack on This is a practical guide on how to get started being the best you No bullshit No fluff Crack on with the steps in this guide and make a little progress with balnce in mind. Enjoy. CONTENTS Values 4 Needs 8 Visualise 13 Goals 18 Tools 25 Accountability 29 VALUES There's 0 point in moving forward before we actually figure out what you value in life. Otherwise, how the fuck do you know where you're going or why you're going there? You value things that you want more from in life You want them to get better How do we figure out what we value? Well, a good place to start is where are we spending the most time and energy. Write down where you spend your time. Either do it right now and guesstimate (or as you go over the next few days) Use screen time to check how much you're spending on your phone and doing what on there If its 6 hours a day of scrolling on Tik Tok and Instagram, or banging Netflix... it might be time to switch things up. (or maybe not, balnce n all that) Go go through your daily and weekly routines. How much time on: work? dumbshit? relationships? hobbies? body? mind? you? phone? Once that's all done and dusted Take a step back and think "am I genuinely alright with that, or should I change things up?" Maybe you want to focus a little more time and energy on health and fitness because you've realised you're just a couch potato Or improve your relationships with people because right now you're sitting in rooms with people just watching people on a screen do shit A good place to start might actually be to look at what we actually NEED Please continue. NEEDS LEAST SELF-ACTUALIZATION desire to become the most one can be ESTEEM respect, self-esteem, recognition, strength, freedom LOVE AND BELONGING friendship, intimacy, family, sense of connection SAFETY NEEDS personal security, employment, resources, health, property PHYSIOLOGICAL NEEDS air, water, food, shelter, sleep, clothing, reproduction MOST This is Maslow's hierarchy of needs. It basically states the priority order of what we need Firstly, we just need to be able to stay alive, have sex and sleep - primal sort of shit. Then it's time to work on you. We get some cash, we get healthy - we're feeling good in ourselves. THEN, we move to developing relationships Because we're secure in ourselves, we can be radiators and not drains We can give good energy to relationships, not be a miserable fuck that moans to everyone about how shit their life is Then we start being recognised within those relationships as a good person You're a somebody that people respect and like to be around Finally, you think, oh shit... "My life is pretty good, I've got amazing relationships around me Money in the bank and I'm feeling good about myself" So you say "yeah let's fuckin do this m8, let's have it" Which is great, when done in that order BUT... I think too many people get these all jumbled up in their order of priority They forget about themselves and jump straight to thinking about others first But you have to help yourself first Before you can help others People also just focus on a few things in each level and move on They'll get their money right and forget about their health Or they'll get healthy but be abso skinto The definition of value is something you are missing therefore deem important in your life So you should naturally just value the things that you need in order of importance Put more energy into things that you've missed or slacked on a little It's all about BALNCE. The next exercise you must move onto is all about visualising your perfect self and life Then setting goals and creating systems based on your values To ensure you slowly but surely achieve your dreams I focus on building goals and systems to achieve better overall health But you'll learn that the same principles taught, can be applied to all areas of your life i.e. Finance Relationshops Spirituality Please continue. VISUALISE Visualising your future self is a powerful way of making that shit happen. I want you grab a pen and paper. Take 10 mins. And crack on with the next exercise. It's all about visualising your perfect body and life. Who are you going to become? Put it on paper. Make that shit happen. ONE Picture your perfect body, lifestyle, clothing fit etc. TWO How much time do you want to dedicate to it? How important is your health and fitness? THREE Sum it up in as few words as you can. 1 PICTURE YOUR PERFECT BODY, LIFESTYLE,ETC. E.G. I feel strong in myself Life is sustainable, I can do this for the long term; I'm enjoying it I don't feel like shit when I see myself in the mirror or photos.. I'm confident I'm happy and content with my body and I know exactly how to make progress I feel generally healthy in myself - I'm not thinking daily that I'm going to have a heart attack I rarely get ill because my body is actually pretty 'ARD Basically, I just want to feel alright, look alright and just generally be alright With happy moments outweighing the bad But learning from both I think that would be pretty sick if you ask me. 2 HOW MUCH TIME DO YOU WANT TO DEDICATE TO YOUR HEALTH AND FITNESS? E.G. I'd say it's pretty important Without it, what are we? Skinny or fat struggling humans, basically Life just sounds a bit shit like that So, I'm happy to dedicate a good amount of time to it, as it is one of my primary needs to get right first 3 SUM IT UP IN AS FEW WORDS AS YOU CAN E.G. Strong, sustainable, confident, capable. I VALUE BEING STRONG, SUSTAINABLE, CONFIDENT, CAPABLE GOALS OK. Now you know WHO you want to become. Let's figure out how you're going to get there. It's time to set some goals. Take it slow. Marathon, not a sprint n all that. Remember, we're chasing sustainability. Are you losing fat, gaining muscle or maintaining where you're at? Then we set performance goals. Then process goals. Let's go. ONE Fat Loss, Muscle Gain, Maintenance OR Recomp. TWO Performance Goals - Calories - Water - Protein - Steps - Sleep - Training THREE Process Goals What are you going to specifically do to achieve these goals? PICK ONE Fat Loss, Muscle Gain, Maintenance OR Recomp PICK SOME Calories Water Protein Steps Sleep Training *NOT ALL ARE NECESSARY TO FOCUS ON AT FIRST* GOALS E.G. Calories: Drop from 2500 calories per day to 2000 calories per day for 4 weeks averaging 14,000 per week. Protein: Going to average 1.5-2g protein per kg bodyweight per day for 4 weeks. Water: 2-3 litres per day, throughout the day. Sleep: Averaging 8 hours sleep per night. Steps: 10,000 steps per day for 4 weeks. Training: 3 x resistance training sessions per week. What are you going to specifically do to achieve each goal? E.G. Calories: e.g. Track with MyFitnessPal, eat 2 pieces of fruit, veg with every meal, prep food, plan meals, salad a day etc. Protein: e.g. Pre cook chicken, 30g every meal, lean meats, a shake a day, protein bars, tinned fish etc. Water: e.g. Glass every morning, 3 bottles a day, timers, always having glass full on desk etc. Sleep: e.g. No caffeine after 2pm, don't eat 2 hours before bed, give yourself an hour to wind down, warm/cold shower etc. Steps: e.g. Download SocialSteps, morning walk, park further away, get a walking buddy, track steps smart watch etc. Training: e.g. Train specific time & place, plan, split, cardio etc. TOOLS Calculating calories: tdeecalculator.net Tracking calories/protein/water: MyFitnessPal Weighing Food: Food Scales Tracking Steps/Sleep: Smart Watch Tracking Sleep: Autosleep & Autowake Tracking Daily Habits: Whiteboard/Strides To-Do Lists: Things 3 Reading (listen or read) Habits: Atomic Habits Mindset: Can't Hurt Me Sleep: Why We Sleep Finance: The Richest Man in Babylon Philosophy: Obstacle is the Way Fitness: World's Fittest book Resilience: Art of Resilience (These are good intro's into each subject) Podcast Life: FINDING BALNCE Life: Joe Rogan - Naval Health: Joe Rogan - Rhonda Patrick Nutrition: Food for Thought (These are good intro's into each subject) ACCOUNTABILITY Staying accountable is the number #1 problem when it comes to making progress and achieving your goals. It's very easy to give up on yourself. Very easy to miss a day. Say 'fuck it.' Getting an accountability partner is crucial. That's why I'm here. I can keep you accountable to your goals. Book a FREE consultation with me here. And let's turn you into the best you possible.