Lifestyle Checklists
Written on April 30, 2007 at 12:17 pm, by Eric Cressey
Last week, I put something I call the “lifestyle checklist” in place with a few of my young athletes. In a nutshell, it’s a simple checklist used to keep them accountable to something with respect to their nutrition, sleep, and off-day exercise habits.
In Precision Nutrition, John Berardi highlights the 90% rule – which states that if you are on-point with 90% of your meals, you’re in good standing from a physique and health standpoint. I’ve simply applied that principle to my athletes’ weekly checklists.
We select seven habits we want to prioritize, factor in the seven days a week (49 total boxes to check), and aim for them to earn checks in at least 44 of those boxes (yes, I know that’s only 89.8%; I hope nobody is deeply offended).
Take, for instance, a 16-year old pitcher with whom I’m working; up until now, he’s had an intimate relationship with the golden arches. And, at 6-4 and 170, he also had the lumbar spine stability of one of the Olsen twins. His seven habits are:
1. Eat 5+ meals per day.
2. Eat protein at each meal.
3. One additional set of birddogs, side bridges, and sleeper stretch (pitching arm only) daily.
4. Breakfast = eggs, fruit, and oats every day.
5. Avoid fast food altogether.
6. Eat 5+ servings of fruits/veggies per day.
7. Avoided calories from drinks – with the exceptions being protein shakes (this was to kick his soda and Gatorade habit).
After three weeks at or above 90%, we’ll move to seven new habits. I’ll keep you posted on how it goes.
For more information on John Berardi’s ideas, check out the Precision Nutrition website.
Category Blog | Tags: Building The Efficient Athlete, Eric Cressey, John Berardi, Magnificent Mobility, Precision Nutrition, Rotator Cuff Exercises, Rotator Cuff Rehab, Shoulder Exercises, Shoulder Health, Shoulder Impingement, Shoulder Pain, Shoulder Rehab, Unstable Surface Training, Weight Lifting Program, Weight Lifting Routine, Workout Program, Workout Routine
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April 30th, 2007 at 1:15 pm
Eric, how do you feel about the fruits/veggies serving coming from drinks like V8? I know that fruit juice is a nutritional nightmare, but I wasn’t sure if vegetable juice was just as bad.
April 30th, 2007 at 9:37 pm
To the previous poster:
I am not sure if V8 is real or artificial but either way I am betting it is processed. So, unless the juice is homemade, I’d say no V8. I’m saying that more to be on the safe side.
May 3rd, 2007 at 11:58 pm
In my opinion, V8 is better than soda, so if someone is drinking that it’s a step in the right direction, but juice (fruit or vegetable) will never pass through the body like an actual fruit or vegetable. You need the fiber.
October 17th, 2008 at 6:49 pm
I have to admit I sometimes go for the ease of a v-8, but another thing i always do is have some individually packaged eggwhites in my fridge…the scrambles from eggology http://www.eggology.com/Public/Products/EggologyOn-the-Go/index.cfm
95 seconds is all it takes and I’m set with a great source of protein!
June 28th, 2010 at 8:04 am
As for tracking your habits, after trying to use paper but always losing it I’ve been using http://www.joesgoals.com online
It’s handy because I can update it from my phone to tick stuff off as I go through the day – which keeps my mind on it.
June 28th, 2010 at 2:03 pm
Eggs, Fruit and Oats = Breakfast of Champions
I like to add almonds / almond butter too. Big breakfasts are awesome.