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my top 10 actions

1 walking 7,000-12,00 steps per day

2 Getting 8 hours sleep per night

3 Going to bed at the same time and getting up at the same time (this needs to be done continuously for a few weeks to feel the change)

4 Eating 20-30 grams of protein per meal (if you eat 5 and up it to 10 grams this is a win!!) alternatively 1.6-2.8 grams per kg of body weight.

5 Eat 30g of fibre per day

6. Exercise regularly – dont leave more than 3 days between sessions to strengthen your habit and your motivation.. Write down when and what day – commit to that like a appoitment.

7. Write a daily plan – shape tomorrow, leave less to chance

8. Get outside, go for walks, swim in the sea, climb mountains but aim to get some fresh air in your lungs and get out for a walk however small everyday.

9. Limit snacking – ask yourself if you really want it or need it.

10.Lean in to something hard – dont think about it, but to grow we must challange ourselves from time to time.

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