ACKNOWLEDGING SUCCESS
A great way to build on success is to acknowledge it in the first place.
Harnessed the right way, acknowledging your wins can fast track your achievements in a way that’s far more powerful than any new year’s resolution. We’ve partnered with Calibrate Sleep & Emotional Health Expert Emily Fletcher to turn this concept into a tool to help you focus your intentions for the coming year.
How It Works
To get started, all you need is yourself, a pen, this video, or a printout of this worksheet. That’s it.
You can do this exercise with just the worksheet, but to get the absolute most out of it, we encourage you to watch Emily guide you through it in the video linked below (if you need more time, just pause the video).
We’re going to ask you to examine the past year and create a little highlight reel of your favorite wins, no matter how big or small. You’ll review your accomplishments from different pillars, and use these examples to look at the year ahead. It’s not just a pat on the back, it’s the positive push forward we know helps drive success.
YOUR MASTER CLASS GOAL
Toward the end of the class, Emily will ask you to come up with a word for 2023—this will act like your mantra, your personal positive password to help get you motivated for new challenges, and remind you of all the good work that got you here. But you don’t have to commit to your word right away.
Instead, start with the one that feels best and spend a day testing it against the four pillars. Does the word make you feel motivated? Does it feel aligned with your values and how you want to show up this year? If you’re unsure, try another word the next day (and keep doing that until you hit one that feels right). Make your daily in-app goal “Was I [INSERT YOUR WORD HERE] in each of my four pillars today?”
Once you’ve chosen your word, feel free to share it with your coach or in the Masters Group (and if you did this exercise last year, you can also share how last year’s word did or didn’t influence your year). You can also just keep it to yourself as yet another tool to help you motivate when you need to, align your actions with what matters to you, and begin to organize your big goals for 2023.
GO-TO GUIDES
Remind yourself that you have control over the Four Pillars of Metabolic Health with any (or all) of these guides.
Learn the ABCs of meditation, including breathing techniques, different kinds of meditation, best practices, and even some apps that can help you along the way.
Time to Get Strong Exercise Program
What’s a “Glute Bridge?” and where can I get one? You’re about to find out, as Adam Rosante takes you through custom-tailored strength building activities—no engineering degree required.
The basic steps for better sleep hygiene, including eliminating blue light in your room, to going easier on the midday coffee; they’re all here.
Whether you’re looking to add texture (bonjourno ricotta), or trying to reduce your salt content, we’ve got tons of strategies for making your favorite new foods sing.
RECIPES FOR A NEW YEAR
Set yourself up for delicious success by adding one (or two) of these winter recipes to your repertoire.
Oven-Roasted Turmeric Cauliflower
Roasting vitamin C-, potassium-, and fiber-packed cauliflower with bright, anti-inflammatory turmeric and a little healthy fat results in a lightly caramelized vegetable side with a silky interior and an intensely savory flavor that pairs well with just about everything
Roasted Fennel with Thyme and Lemon
If you’re looking to add more vegetables to your plate this year, don’t overlook fiber-filled fennel: It has a mild, licorice flavor that mellows when oven-caramelized to golden-brown perfection. Balance it with bright lemon zest and fresh thyme for a vegetable side that’s the perfect pairing for roasted or grilled protein.
Smashed Brussels Sprouts with Lemon-Tahini Sauce
Transform Brussels sprouts from a boring side dish to a honeyed favorite with this recipe. Smashing and roasting the vitamins C and K-rich sprouts brings out their natural sweetness and makes them irresistibly crispy. Pair it with a healthy-fat packed dipping sauce you’ll want to drizzle over everything.
This comforting 5-ingredient dish is flavorful, warming, and so simple to make. Kimchi is delicious Korean fermented cabbage with chilies, garlic, and ginger. It’s loaded with prebiotic power, which feeds the good bacteria in your gut and delivers a big dose of vitamins, minerals, and fiber.
This easy-prep, easy-cleanup meal is a delicious, colorful option for weeknight dinners and special occasions alike. Baking feta cheese transforms it from firm, crumbly, and briny to melt-in-your-mouth soft and creamy with a mellow tang—the perfect pairing for roasted fiber-filled vegetables and tender protein-packed beans.
THANK YOU!
We’re always in it together. If you have feedback, we’d love to hear your thoughts. We’ll use it to help us develop future Calibrate Masters curriculum.