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It’s the start of a new year, and you know what that means: Everyone’s out here making resolutions like, “This year, I’m going to work out every day, eat clean, meditate for an hour, and become the healthiest version of myself!” Fast forward to February, and those same people are back on the couch, surrounded by takeout containers, wondering what went wrong.
We’ve got a newsflash for you: The problem isn’t the goal. The problem is the approach. Change doesn’t happen when you overhaul your entire life overnight. It happens when you create sustainable habits that fit your lifestyle. That’s where the L5 Method comes in.
This powerful framework focuses on five key pillars — Training, Nutrition, Mindset, Movement, and Habits — and helps you pick just one protocol for each pillar to build a routine that works for you. No fads. No crash diets. Just real, lasting change. Ready to dive in? Let’s do this.
What Is the L5 Method?
The L5 Method is all about simplicity and sustainability. Instead of trying to do everything at once, you focus on these five pillars of health:
- Training
- Nutrition
- Mindset
- Movement
- Habits
For each pillar, you choose one protocol — one habit or action — that you can realistically stick to. The idea is to create small, manageable changes that build momentum over time. Think of it as stacking bricks. One brick might not seem like much, but over time, you’re building a fortress of health and well-being.
The Five Pillars of the L5 Method
Here’s how the L5 Method works, broken down by pillar:
1. Training: Plan Your Progress
Training is about more than just “working out.” It’s about following a structured plan that helps you get stronger, improve body composition, boost energy levels, and optimize overall health for longevity. A good training protocol fits your goals and your current phase of life.
Examples:
- Follow a progressive strength training program 3-4 times per week.
- Add interval sprints to your routine twice a week for conditioning.
- Start with 1-2 home workouts per week if that's all that seems feasible at the moment.
Consistency is key. You don’t need to train every day, but you do need to show up and put in the work.
2. Nutrition: Fuel Your Goals
Your diet doesn’t need to be perfect, but it does need to support your training and overall health. Nutrition is about balance, not extremes. The key is to focus on nutrient-dense foods that fuel your body and make you feel good.
Examples:
- Hit your protein goal every day (aim for 0.7-1 gram per pound of bodyweight).
- Plan and prep three balanced meals per week.
- Add one serving of fruits or vegetables to every meal.
Start small and build from there. Nutrition should work with your life, not against it.
3. Mindset: Strengthen Your Mental Game
A strong mindset is the foundation for everything else. If you’re constantly doubting yourself, procrastinating, or giving up at the first setback, it’s time to work on your mental game.
Examples:
- Start with a few moments of mindful breathing, and progress to a meditation session.
- Start a gratitude journal and write down three things you’re thankful for daily.
- Replace negative self-talk with empowering affirmations.
Your mindset shapes your habits, so don’t skip this step.
4. Movement: Stay Active, Stay Strong
Movement isn’t the same as training. While training is about structured workouts, movement is about staying active throughout the day. It’s all those little things that add up — walking, stretching, playing with your kids, or even dancing in the kitchen.
Examples:
- Take a 10-minute walk in the morning or evening (or both).
- Do a quick morning stretch routine to loosen up your body.
- Aim for 8,000-10,000 steps a day.
Movement isn’t just good for your body — it’s good for your mind, too.
5. Habits: Build Your Foundation
Habits are the glue that holds everything together. They’re the small, daily actions that make success automatic. Instead of trying to overhaul your entire routine, focus on building 3-5 keystone habits that make everything else easier.
Examples:
- Drink a glass of water as soon as you wake up.
- Set your workout clothes out the night before.
- Read 2 pages per night before bed.
Small habits lead to big changes over time. Don’t underestimate the power of simple actions.
Why the L5 Method Works
The magic of the L5 Method is its simplicity. By focusing on one habit per pillar, you’re not overwhelming yourself with too many changes at once. You’re setting yourself up for success by creating a foundation of small, sustainable actions that you can build on over time.
This method isn’t about perfection. It’s about progress. Miss a day? No problem. This is a long game, and the only way to lose is to quit.
Your Action Plan: Start Small, Stay Consistent
Ready to crush it this year? Here’s how to get started with the L5 Method:
- Choose one habit for each pillar. Make sure it’s realistic and fits into your current lifestyle.
- Write it down. Commit to your plan by putting it in writing (or the Notes app — whatever works).
- Track your progress. Use a journal, app (we've got one you can use here), or calendar to keep yourself accountable.
- Celebrate small wins. Every step forward is progress, so give yourself credit where it’s due.
- Adjust as needed. Life happens, and that’s okay. The key is to stay flexible and adapt.
Final Thoughts: Make This Year Different
This year, ditch the all-or-nothing resolutions and focus on building habits that actually stick. The L5 Method isn’t about doing everything perfectly — it’s about showing up consistently, even when life gets messy.
Start with one protocol per pillar, keep it simple, and trust the process. Let’s make this year the one where real, lasting change happens.
Want to guarantee you start this year the right way? Get extra support from an expert in the industry, building out personalized protocols that get the best results AND fit your current phase of life. Learn more about our online health coaching by clicking here!
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