The 7 Habits of Highly Successful Clients


We want you to come away from this program understanding how food affects your mind and body. We want to give you the practical nutrition education that we were never taught growing up, to teach you how to eat, not just for good but for optimal health, looks, and performance.

Depending on where you're coming from with your nutrition, our clients have shared that our program can either be ridiculously easy or quite tough.

Not to worry! Regardless of where you're coming from, we find the same attainable habits are good indicators of the results you'll get from our program.


1. Trust the process.

Some of the guidelines we ask you to follow may seem completely counterintuitive (like, how am I going to lose weight if I’m eating more?!).

While completely understandable, we hope you’ve signed up to work with us because you trust in our expertise to guide you to results.

We’ve created positive results for hundreds of clients, many of whom had the exact same doubts as you do (check out our FAQ for common questions/concerns).

However, we see discomfort as a good sign: To get different results than you’ve gotten before, you need to do things differently than you’ve done them before. Naturally, this will be uncomfortable until it becomes a habit.

We are changing a lifetime of eating habits in a few short weeks. This program is simply the beginning of your new journey with nutrition.

There's much more to learn, but we hope we can provide you with the knowledge, tools, and resources to confidently move in the direction of your goals. 

Trust the process, and we think you’ll be pleased with the outcome!

We sincerely hope we can impact your relationship with food in a positive way. By developing the seven habits above, you will be well on your way to seeing the results you're hoping for!

2. Follow the plan as closely as possible.

Seems like an obvious one right? But of course, it's easier to say than do!

Follow the plan as closely as possible during these few short weeks to maximize your results. That will, in turn, keep your motivation high, which in turn will help you stick closely to the meal plan, helping drive even better results.


Consistently log your meal completion and your bodyweight in the app to help ingrain your new habits, and you will be well on your way to making changes that actually stick.

3. Be prepared.

Prepping your meals for the week will make it much easier to stay on track. If you don't have food prepared, it's easy to eat whatever's available and convenient. Avoid this by preparing your meals at the beginning of the week (check out our meal prep guide to get started).

It's also useful to consider upcoming events you have - maybe it's a client lunch or your kid's baseball game or a friend's birthday dinner. Have a game plan for how you'll handle those situations, so they don't become excuses to go completely off the rails. Our Ultimate Guide to Eating Out can help you navigate these tricky situations.

4. Realize you're in control.

Anytime you attempt to reform your eating habits, you inevitably run into obstacles.

In the situations above, you may feel you have no choice but to do what everyone else is doing. You might feel required to drink, to eat a slice of the birthday cake, or to eat whatever's available at the event.

In reality, you have a choice in every one of these situations.

You are 100% in control of what goes into your body.

This is an important realization, because it empowers you to consider what else you have control over that you've playing victim of.

Will it be awkward refusing a slice of cake or bringing your own food? Yes, it might be!

Your decision either way will get no judgment from us. It will simply depend on how much you want to maximize your results during the program. If you're okay giving up some progress to eat some birthday cake, go for it! If you want to do everything you can to see results from the program, there will always be birthday cake after the program is over!

5. Sleep!

You might be surprised to see "sleeping" as one of the top seven most important habits. We're here to tell you it is crucial to your overall wellbeing, including your cognition and waistline.

Every so often we'll have a client who is following the meal plan to a tee, exercising several times a week, and yet is seeing very little progress.

Nine times out of ten, lack of sleep is the issue. With consistent nights of 8 hours of interrupted sleep, we see a noticeable improvement in weight.

We'll discuss sleep more later in the program, but here are just a few reasons to get more shuteye:

  • Without adequate sleep we miss the natural hormonal re-balancing of the body. This can lead to an increase in body fat, breakdown in muscle, impairment of cognitive function, and reduction in metabolism.
  • Reduces one’s ability to metabolize glucose. Just one night of poor sleep can make your insulin sensitivity look like that of a Type 2 diabetic!
  • Chronic sleep restriction increases levels of appetite and stress hormones.
  • Increases the production of the hormone ghrelin, which makes people crave carbohydrates and sugars.
  • Research shows that chronic sleep loss, getting fewer then 7 hours routinely contributes to the epidemic of obesity.

6. Remember that the small stuff matters.

When it comes to nutrition, the small things matter.

A few client issues that seemed minor but drove dramatic improvements in body composition and energy when addressed:

  • A client was taking an oral acne medication, which we discovered was making her testosterone levels plummet. This in turn was preventing her from losing weight and gaining lean muscle mass, despite working out several times a week. We prompted her to start a conversation with her doctor about switching medications to one that did not have this side effect, which dramatically improved how she was both looking and feeling.
  • A client would wake up a couple of times during the night to go to the bathroom. By shifting her water intake to earlier in the day and tapering before bedtime, she was able to sleep throughout the night and saw big improvements in body composition, especially around her midsection.
  • A client felt puffy and bloated despite eating on plan and working out regularly. Suspecting a tree nut sensitivity, we removed them from her diet and she immediately felt better.

It's valuable when asking a coach about an individual issue to include as much detail as possible. Something that may seem insignificant to you might actually be an easy fix that could quickly help get things moving in the right direction.

7. Ask questions.

If you have any questions or concerns throughout the program, please reach out! We are more than happy to help address any issues you’re having (in fact, this is what we're passionate about doing!), but we can’t address issues we don’t know about. Remember, there are no dumb questions when it comes to this stuff.


Interested in learning more about our programs?

We offer a web app, private coaching, and online challenges.

Sign up for a complimentary 30-minute phone consult below if you want to learn more about which one is right for you.

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Kia Wright