Elevate Your Fitness Journey: Powerful Rituals for a Healthier Lifestyle

Written by David Polisky

If you’ve ever wondered what it takes to see lasting results day in and day out, follow these “secrets” to help you create your own “luck.” 
Call it being obsessive, a creature of habit, or just plain neurotic, but however you may see it, you’ll find that by following your own rituals you will progress much faster than if you don’t follow any habits. Obviously, everyone has their own specific needs, and these are by no means meant to solve everyone’s problems, but rather to give a broad overview and outline as to how to create your own solution that works best for you.

David’s “secrets” to fitness success:

  • After waking up, before you eat or drink ANYTHING ELSE, drink at least 16 ounces of cold water.
  • For breakfast: smoothie with 8 ounces of cold brew coffee, 1 banana (1/2 if you’re trying to limit your carbohydrate intake), 1/2 an avocado, 1 scoop of vanilla Biochem protein powder, and a splash of high protein, lactose-free chocolate milk for added flavor (and protein).

  • TRAIN HARD, and consume BCAAs while you’retraining. I ALWAYS time my training sessions, and if it runs past an hour, I immediately start my protein shake and continue to drink it until I’m finished with my session. (Never wait more than 1.5 hours – your body goes into a catabolic state if you’re working any longer than that without nourishment.)
  • RECOVER: mix a scoop of your favorite protein (that has at least 25 g per serving) into a 3:1 ratio of carbohydrate powder to protein and 9-10 grams of glutamine (if your primary goal is to add muscle mass).
  • Eat a sensible meal two to three hours after training. NEVER EAT TO THE POINT OF FEELING LIKE YOU’RE STUFFED.
  • Drink AT LEAST a gallon of water a day.
  • Always get AT LEAST 7.5 hours of uninterrupted, restful sleep.
  • Stop drinking, or at least MINIMIZE the amount of alcohol you take in; it’s just one of the socially acceptable legal DRUGS that is slowly making everyone that consumes it FAT. Even one ounce of alcohol can really do some damage to your Central Nervous System.
  • Get up the next day and do it all over again.


If you’d like a personal trainer like David to keep you accountable to your fitness habits, click here to schedule a free consultation and first workout!