Want To Earn Your Sprinkles?…Then I Have A Mission For You!



I have a mission for you…if you choose to accept it, you may finally earn your Sprinkles!!

I have found in my past, one of the best ways of motivating me to try something new was to make it a challenge, add fun to it and you have a successful way of getting healthy.

Lately, I have been getting a lot of questions like these, from people who are trying to get started on the road to fitness..

“Do I start running every day? What about push-ups?”

“Should I eat low fat? Should I count calories? Try Paleo?”

“I hear yoga is good. But so are boot camps. And what about those dvds?”

There are a million or so different ways a person could get started on the road to a healthy lifestyle and because of that its damn easy just to do nothing. I read an article recently that called this  “paralysis by analysis.”  Which means people just get overloaded with ideas or places to start that they have no idea what will truly work for them.

I am a firm believer in Simplicity, if you’re anything like me you tailor your life so that everything is in its simplest form, no complicated programs, no over the top diets. Just simple things that work.

So instead of suggesting complicated ways to start your road to health and fitness, I’m going to break that trend and build a healthy simple cycle for you.

Let’s call them Sprinkle Missions…

I’m going to present you with five  “Sprinkle Missions”  these are five missions that will get you started down the road to a better life.  To make it simple, I want you to pick just one and then I want you to do it every day for the next week.

If you’re feeling like a  “Sprinkle Spartan”  then you can do two of them at a time. However, what I don’t want is for you to try and do all of them every day…You will get overwhelmed and cripple your will power.

You’re Goal…Finish your week with 7 straight days of victory.

The missions below are designed to be completed daily. I want you to prove to yourself that you can build a habit, that you can make a lifestyle change, and that you can stick with it for an entire week.

Hopefully you will finish your week with a boatload of momentum (for those who don’t know that’s quite a bit of momentum)

So if you’re struggling to start a fitness lifestyle or just looking for a way to reboot your current one, then these missions may be the answer.

Here are your Sprinkle Missions if you choose to accept them…


Sprinkle Mission Feet of Fury: Go for a 5 minute walk!

Description:  Yeah, I know five minutes doesn’t seem like a lot of time and a single step might not seem like much either. However, combine enough steps together and big things could happen. Look what happened to a small hobbit that walked to Moldor, destroyed some dumb ring and saved Middle Earth (I was trying to be relevant in my movie example but the Hobbit was all I could come up with)

The five minutes really isn’t the important part, it’s actively committing to a change in habit and making these five minutes a normal part of your day. Once you prove this to yourself, you will be asking  “Hey if I can walk for five minutes, why not six, and so on.”


Sprinkle Mission Veggie Tales: Eating your veggies!

Description: So every single day, for an entire week, you need to eat at least one vegetable per day. The more green and leafy the better. Vegetables are loaded with nutrients, but generally light on calories. This means they can fill you up and fuel you up without fattening you up. Not gonna lie. I’m pretty proud of that last sentence. Anyways, even if you hate vegetables, your excuses end right here (x) so pick one and get started.


Sprinkle Mission Hell’s Kitchen: Home cooked meals!

Description: Replace one meal each day with a home cooked meal. It can be something as simple as chicken and broccoli, or any healthy recipe that you know or can look up online. Or ask your Nana. Heck, you can batch cook one meal on Sunday and eat it for the next seven days if you want.

Just prove to yourself that the kitchen is not a scary place, and that you are capable of making a meal for either breakfast, lunch or din din.

I would suggest checking out the Paleo diet, they have some great recipes for home cooked meals and it is an excellent program to follow in my opinion.


Sprinkle Mission Push It Good: You’re doing push-ups!

Description: So for this one you will need to complete 3 sets of 10 push-ups (any type) as one of the most iconic and accessible of all exercises, the push-up builds strength in your chest, shoulders, triceps, and your core. If you can complete 3 sets of 10 regular push-ups, go for it. If you can’t then try incline push-ups, knee push-ups or wall push-ups instead. (You can easily find examples of all these online)

The goal again is not to exhaust yourself, but rather to prove to yourself that you can spend five minutes each and every day focusing on making a physical improvement to yourself.


Sprinkle Mission Home Front: Improving and Simplifying your surroundings!

Description: Every day this week, spend five minutes “improving your surroundings”  What I mean is, we are the products of our environment, so if we start to make small changes to our environment we can actually change our behavior without expending too much willpower.

If you want to build a new habit, remove one step between you and that new habit, for example if you’re having trouble getting the time to do your run in the mornings, try sleeping in your running clothes so you’re ready to beat feet first thing. Or try packing your gym bag the night before and put it in your car. BAM!  You’re ready for your workout.

Put a pull up bar in your doorway, and do one rep every time you walk past it.

If you want to break a bad habit, ADD one step between you and that habit.

Stop DVRing crappy TV shows, so you spend less time watching TV.

Throw away all the junk food from inside your home.

Block yourself from time wasting websites. More time for fun and positive stuff.


By themselves just five minutes a day seems like nothing, but these missions are simple steps towards the goal of creating a habit, something you can stick with.

Now Go Earn Your Sprinkles!!

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