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.