WELLNESS GUIDE

7 SIMPLE TIPS

for all aspects of your life

WELLNESS GUIDE

7 SIMPLE TIPS

for all aspects of your life

Tip #1: Fitness

My workout plan for you

Here is the thing, when it comes to fitness, we all know the basics. Everyone knows what they should be doing so it's not about lacking knowledge; it's about the lack of taking action. Sure we can learn about all the science, forms, techniques, and best types of exercise but knowledge is useless unless applied. So to keep things simple, I'm not going to bombard you with some crazy

workout routines. But instead, I'm going to give you the most simple, easiest workout plan. All you have to do is show up and I guarantee results.

Tip #1: Fitness

My workout plan for you

Here is the thing, when it comes to fitness, we all know the basics. Everyone knows what they should be doing so it's not about lacking knowledge; it's about the lack of taking action. Sure we can learn about all the science, forms, techniques, and best types of exercise but knowledge is useless unless applied. So to keep things simple, I'm not going to bombard you with some crazy

workout routines. But instead, I'm going to give you the most simple, easiest workout plan. All you have to do is show up and I guarantee results.

Here is the plan:

Work out 6 days a week for 10 minutes. That's it.

Yes, just 10 minutes. That's less than one

percent of your day, so there's NO EXCUSE

to not do it. What you do during these 10

minutes is entirely up to you – whether it's

running, bodyweight exercises, yoga, sports,

or lifting weights. The only requirement is

you have to be uncomfortable during these

10 minutes. If you're comfortable then it's

too easy and you're not growing.

Why only 10 minutes? Because diving

headfirst into intense workouts can

overwhelm your body, leading to burnout. By

starting small, you allow your body to adapt

gradually and build a sustainable habit.

Consistency is key, and 10 minutes a day

sets the foundation for long-term success.

Now, is 10 minutes a day going to get you

insanely fit? No... But it builds your base and

puts you ahead of the majority of the

population who don't even do a minute of

exercise. You can gradually increase the

duration once you're comfortable with 10

minutes. But always stick to at least 10

minutes! I don't care how busy, how tired,

how bad you don't want to. Just freaking do

it.

If you already work out 3-4 times a week,

incorporate 10-minute active recovery

sessions on your rest days to keep the

momentum going. This will train your body

and mind that exercise will be a part of your

daily life.

My brother's before and after simply from

working out 10 minutes a day and eating

better.

Here is the plan:

Work out 6 days a week for 10 minutes. That's it.

Yes, just 10 minutes. That's less than one percent of your day, so there's NO EXCUSE to not do it. What you do during these 10 minutes is entirely up to you - whether it's running, bodyweight exercises, yoga, sports, or lifting weights. The only requirement is you have to be uncomfortable during these 10 minutes. If you're comfortable then it's too easy and you're not growing.

Why only 10 minutes? Because diving

headfirst into intense workouts can

overwhelm your body, leading to burnout. By

starting small, you allow your body to adapt

gradually and build a sustainable habit.

Consistency is key, and 10 minutes a day

sets the foundation for long-term success.

Now, is 10 minutes a day going to get you

insanely fit? No... But it builds your base and

puts you ahead of the majority of the

population who don't even do a minute of

exercise. You can gradually increase the

duration once you're comfortable with 10

minutes. But always stick to at least 10

minutes! I don't care how busy, how tired,

how bad you don't want to. Just freaking do

it.

If you already work out 3-4 times a week,

incorporate 10-minute active recovery

sessions on your rest days to keep the

momentum going. This will train your body

and mind that exercise will be a part of your daily life.

My brother's before and after simply from

working out 10 minutes a day and eating

better.

Tip #2: Nutrition

My diet for you

Once again, we all know the difference between good and bad foods, So, it is not a lack of knowledge but of application. But let's dive a little bit deeper into why so many diets fail – a

staggering 95% of them, in fact.

No industry witnesses as much failure as the fitness and nutrition sector, and there's a reason behind it. When people embark on extreme or trendy diets, they often experience initial weight loss. Only to struggle with maintaining their progress. This phenomenon occurs because as their bodies sense a depletion in fat reserves, they interpret it as a threat to survival. Consequently, their brains signal to their bodies to defend against this perceived threat by consuming more food, particularly sugary and fatty options. They find themselves subconsciously moving less, losing motivation, and ultimately abandoning the diet altogether. It's a paradox – the more we diet and shed weight, the more challenging it becomes to sustain. So, what's the solution? A sustainable

diet that facilitates steady weight loss without the risk of crashing.

So here is my simple diet plan for you:

EAT MORE PROTEIN. That's it.

You don't have to change anything else. The majority of people don't eat even half of the optimum amount of their daily protein intake.

Now you can still have your desserts and

guilty pleasures but make small decisions

each day to choose high protein foods over other foods. Here are some simple examples. Consider opting for milk instead of juice. Add an another serving of meat to your sandwich. Embrace spaghetti with extra meatballs or

enhance your nachos with beans or ground beef. The key is to focus on what you should eat rather than fixating on what you shouldn't.

Now you can still have your desserts and

guilty pleasures but make small decisions

each day to choose high protein foods over other foods. Here are some simple examples. Consider opting for milk instead of juice. Add an another serving of meat to your sandwich. Embrace spaghetti with extra meatballs or

enhance your nachos with beans or ground beef. The key is to focus on what you should eat rather than fixating on what you shouldn't.

Now here are my favorite high-protein foods!! I eat this stuff daily, helping me to reach my protein goal. Not only are they high in protein but they taste amazing and I notice the more good stuff I eat that tastes good. The less I crave the bad stuff.

I call this the inclusive diet where you focus

more on what you should eat and less on

what you shouldn't.

Tip #2: Nutrition

My diet for you

Once again, we all know the difference between good and bad foods, So, it is not a lack of knowledge but of application. But let's dive a little bit deeper into why so many diets fail – a

staggering 95% of them, in fact.

No industry witnesses as much failure as the fitness and nutrition sector, and there's a reason behind it. When people embark on extreme or trendy diets, they often experience initial weight loss. Only to struggle with maintaining their progress. This phenomenon occurs because as their bodies sense a depletion in fat reserves, they interpret it as a threat to survival. Consequently, their brains signal to their bodies to defend against this perceived threat by consuming more food, particularly sugary and fatty options. They find themselves subconsciously moving less, losing motivation, and ultimately abandoning the diet altogether. It's a paradox – the more we diet and shed weight, the more challenging it becomes to sustain. So, what's the solution? A sustainable

diet that facilitates steady weight loss without the risk of crashing.

So here is my simple diet plan for you:

EAT MORE PROTEIN. That's it.

You don't have to change anything else. The

majority of people don't eat even half of the

optimum amount of their daily protein intake.

Now you can still have your desserts and

guilty pleasures but make small decisions

each day to choose high protein foods over

other foods. Here are some simple examples.

Consider opting for milk instead of juice. Add

an another serving of meat to your sandwich.

Embrace spaghetti with extra meatballs or

enhance your nachos with beans or ground

beef. The key is to focus on what you should

eat rather than fixating on what you shouldn't.

Now you can still have your desserts and

guilty pleasures but make small decisions

each day to choose high protein foods over

other foods. Here are some simple examples.

Consider opting for milk instead of juice. Add

an another serving of meat to your sandwich.

Embrace spaghetti with extra meatballs or

enhance your nachos with beans or ground

beef. The key is to focus on what you should

eat rather than fixating on what you shouldn't.

Now here are my favorite high-protein foods!!

I eat this stuff daily, helping me to reach my

protein goal. Not only are they high in protein

but they taste amazing and I notice the more

good stuff I eat that tastes good. The less I

crave the bad stuff.

I call this the inclusive diet where you focus

more on what you should eat and less on

what you shouldn't.

Tip #3: Financial

Create a second source of Income

61% of Americans are living paycheck to paycheck. The solution to this is not to save more, budget more, or spend less. The real solution is to earn more. I want to provide you with a reasonable side hustle that requires

  • Zero capital

  • Zero expertise/job experience

  • Zero commute (work from home) and

  • Minimal time commitment

My brother and I have now taught hundreds of people how to do this side hustle and are so confident in our process that we will literally guarantee your success. We have some students making $10-$20 a day and others who are making $100+ a day. We even have people who have quit their jobs to do this full time! Remember, this whole wellness plan is keeping it simple so trust me when I say this is the easiest side hustle!

Click the link below to learn more about how it works and how you can start making extra money every day!

Tip #3: Financial

Create a second source of Income

61% of Americans are living paycheck to paycheck. The solution to this is not to save more, budget more, or spend less. The real solution is to earn more. I want to provide you with a reasonable side hustle that requires

  • Zero capital

  • Zero expertise/job experience

  • Zero commute (work from home) and

  • Minimal time commitment

My brother and I have now taught hundreds of people how to do this side hustle and are so confident in our process that we will literally guarantee your success. We have some students making $10-$20 a day and others who are making $100+ a day. We even have people who have quit their jobs to do this full time! Remember, this whole wellness plan is keeping it simple so trust me when I say this is the easiest side hustle!

Click the link below to learn more about how it works and how you can start making extra money every day!

Tip #4: Mental

Build your mental strength to a

whole new level

Your mind is your most powerful tool for success and it is also your most dangerous tool for failure. Whether it becomes an asset or a poison is entirely up to you. So here is the simple tip to creating a bulletproof mind which in turn will help you accomplish whatever goal you have.

So here is my plan for you:

Leave your comfort zone. That's it.

We all have felt motivated to accomplish

some sort of goal. The problem is motivation comes and goes. It's temporal.

You could be motivated to go to the gym one day but then have no motivation the next day. So instead of relying on motivation, you will rely on discipline. Discipline is doing something even when you don't want to. How do you develop discipline?

BY LEAVING YOUR COMFORT ZONE

Start by doing small things that make you

uncomfortable. You know yourself better

than anyone so you shouldn't have a problem coming up with things that cause

discomfort. Here is a rule of thumb… The

best time to do something is when you least want to do it. Doing things that are

uncomfortable and hard is what will

increase your mental discipline.

Now if you know me, you know I do crazy

uncomfortable challenges. You do not need to do this. Start super small, say hi to a stranger, take a 5-second cold shower, do some sit-ups right as you wake up, etc.

You will realize being uncomfortable is not

as bad as you thought it was going to be and you'll become more and more comfortable with being uncomfortable. In other words, you will become disciplined which will help you accomplish whatever goal you are trying to achieve.

Check out my Instagram @kade_peterson to learn more about this concept. Also, click on this link to see the hundreds of ideas I have created to intentionally make yourself uncomfortable.

II have a special hat that you might have

seen in my videos that I wear during my

uncomfortable challenges. Inside the hat is

a tag that reads “Good things never come

from comfort zones” Every time I put the hat on I feel a sense of power knowing I'm about to do something hard. Click the link below to get your own comfort zone hat:)

Tip #4: Mental

Build your mental strength to a

whole new level

Your mind is your most powerful tool for success and it is also your most dangerous tool for failure. Whether it becomes an asset or a poison is entirely up to you. So here is the simple tip to creating a bulletproof mind which in turn will help you accomplish whatever goal you have.

So here is my plan for you:

Leave your comfort zone. That's it.

We all have felt motivated to accomplish

some sort of goal. The problem is

motivation comes and goes. It's temporal.

You could be motivated to go to the gym one

day but then have no motivation the next

day. So instead of relying on motivation, you

will rely on discipline. Discipline is doing

something even when you don't want to.

How do you develop discipline?

BY LEAVING YOUR COMFORT ZONE

Start by doing small things that make you

uncomfortable. You know yourself better

than anyone so you shouldn't have a

problem coming up with things that cause

discomfort. Here is a rule of thumb… The

best time to do something is when you least

want to do it. Doing things that are

uncomfortable and hard is what will

increase your mental discipline.

Now if you know me, you know I do crazy

uncomfortable challenges. You do not need

to do this. Start super small, say hi to a

stranger, take a 5-second cold shower, do

some sit-ups right as you wake up, etc.

You will realize being uncomfortable is not

as bad as you thought it was going to be and

you'll become more and more comfortable

with being uncomfortable. In other words,

you will become disciplined which will help

you accomplish whatever goal you are trying

to achieve.

Check out my Instagram @kade_peterson to

learn more about this concept. Also, click on

this link to see the hundreds of ideas I have

created to intentionally make yourself

uncomfortable.

I have a special hat that you might have

seen in my videos that I wear during my

uncomfortable challenges. Inside the hat is

a tag that reads “Good things never come

from comfort zones” Every time I put the hat

on I feel a sense of power knowing I'm about

to do something hard. Click the link below to

get your own comfort zone hat:)

Tip #5: Knowledge

Knowledge Is Power - Read a Book

Knowledge is one thing that no one can take away from you. It does not matter your age, you

should never stop learning. My favorite way to constantly be learning is to read books, listen to

podcasts, and surround myself with knowledgeable people. Hopefully, you have learned

something through reading this wellness plan but let's take it a step further. Read one of the

following books.

  • 7 Habits of Highly Effective People

  • Atomic Habits

  • Can't Hurt Me

  • How To Talk to Anyone

  • The Happiness Advantage

These are my top 5 favorite books for people who aren't into reading. I hate reading, but these

books have changed the way I think and I want everyone in the world to read them because they

are so impactful. Just pick one and read it. Check out the links below.

Tip #5: Knowledge

Knowledge Is Power - Read a Book

Knowledge is one thing that no one can take away from you. It does not matter your age, you should never stop learning. My favorite way to constantly be learning is to read books, listen to podcasts, and surround myself with knowledgeable people. Hopefully, you have learned

something through reading this wellness plan but let's take it a step further. Read one of the following books.

  • 7 Habits of Highly Effective People

  • Atomic Habits

  • Can't Hurt Me

  • How To Talk to Anyone

  • The Happiness Advantage

These are my top 5 favorite books for people who aren't into reading. I hate reading, but these books have changed the way I think and I want everyone in the world to read them because they are so impactful. Just pick one and read it. Check out the links below.

Tip #6: Emotional

Grow deeper emotionally

There are so many things that one can do to grow emotionally. Understanding yourself,

understanding others, understanding your emotions, and learning how to navigate them will lead

to a beautiful life. So here are 6 things you can do to grow deeper emotionally and you will

complete one of them.

So here is my plan for you:

Pick 1 of the 6 challenges. That's it.

1. Write a letter to yourself, write about the

good or the bad, vent about something,

be vulnerable. Write about whatever it is

that you want to write about. Then do

whatever you think would be best with

it. Burn it, save it, hide it, give it to

someone, or whatever makes you feel

good

2. Forgive someone/ask for forgiveness.

We are all imperfect, admitting you're at

fault or forgiving someone for

something they've done can be

extremely hard but can also be

extremely liberating and powerful. If

someone came into your mind while

reading this. This might be a good

challenge for you.

3. Ask a friend, ex, family member,

coworker, classmate, etc. What your

strengths and weaknesses are. This

puts you in an extremely vulnerable

state where you can truly learn and grow. We can't change unless we know

what needs to be changed. Seeing

someone else's perspective of you will

open your eyes. Knock down all

defensive walls and take the feedback

with love and as a chance to progress.

4. See a therapist. We all have our

problems in life. Seeing a therapist

could be just what you need to get to

that next step in life.

5. Write letters to those who have

impacted you during the last year. Be

open and intentional in your words

sharing why you are grateful. Give

examples that stick out, be vulnerable,

be loving, and let your emotions come

out as you write.

6. Go take a stranger/homeless person out

to eat. Hear their story and connect with

them on a deeper level. You will have a

new perspective on life and will fee

Pick one of these options and pay attention to how you feel. If you do not have an impactful experience then pick another option or try again haha

Tip #6: Emotional

Grow deeper emotionally

There are so many things that one can do to grow emotionally. Understanding yourself,

understanding others, understanding your emotions, and learning how to navigate them will lead

to a beautiful life. So here are 6 things you can do to grow deeper emotionally and you will

complete one of them.

So here is my plan for you:

Pick 1 of the 6 challenges. That's it.

1. Write a letter to yourself, write about the good or the bad, vent about something, be vulnerable. Write about whatever it is that you want to write about. Then do

whatever you think would be best with it. Burn it, save it, hide it, give it to someone, or whatever makes you feel good

2. Forgive someone/ask for forgiveness. We are all imperfect, admitting you're at fault or forgiving someone for something they've done can be extremely hard but can also be extremely liberating and powerful. If someone came into your mind while reading this. This might be a good challenge for you.

3. Ask a friend, ex, family member, coworker, classmate, etc. What your strengths and weaknesses are. This puts you in an extremely vulnerable state where you can truly learn and grow. We can't change unless we know what needs to be changed. Seeing someone else's perspective of you will open your eyes. Knock down all defensive walls and take the feedback with love and as a chance to progress.

4. See a therapist. We all have our problems in life. Seeing a therapist could be just what you need to get to that next step in life.

5. Write letters to those who have impacted you during the last year. Be open and intentional in your words sharing why you are grateful. Give examples that stick out, be vulnerable, be loving, and let your emotions come out as you write.

6. Go take a stranger/homeless person out to eat. Hear their story and connect with them on a deeper level. You will have a new perspective on life and will fee

Pick one of these options and pay attention to how you feel. If you do not have an impactful experience then pick another option or try again haha

Tip #7: Spiritual

Tap into your inner self

Whether you are religious or not, there are a lot of different things you could do to work on your

spirituality. But let's keep it simple. One of my favorite challenges that was surprisingly hard and

has provided so much benefit to me is…

Tip #7: Spiritual

Tap into your inner self

Whether you are religious or not, there are a lot of different things you could do to work on your

spirituality. But let's keep it simple. One of my favorite challenges that was surprisingly hard and

has provided so much benefit to me is…

Here is the plan:

DO NOTHING. That's it.

What do I mean by DO NOTHING?

  • We live in a world of constant stimulation

    and never give ourselves time to think!

  • We can't drive without listening to music

  • We can't go to bed without being on our

    phones

  • We can't even go to the bathroom without

    scrolling on social media

The problem with this is our creativity, ideas, and thoughts have no time to flourish. Take a second to just do nothing for at least 15 minutes, if you don't feel uncomfortable then go for longer. You will realize just how much you depend on stimulation and you will also have thoughts come into your head that you never would have thought about had it not been for this activity.

My Wellness Plan:

Thank you for making it this far. I have spent a lot of time trying to figure out the

simplest ways to improve each aspect of our lives. As you can see I chose 7

different aspects of life: Physical, Nutrition, financial, Mental, Spiritual, Knowledge,

and Emotional. Each tip of advice that I gave is extremely simple yet can produce

life-changing results.

However, if doing all seven is overwhelming then make it even more simple and

just do one or two that you need the most improvement in. I promise you that you

will grow tremendously by taking baby steps out of your comfort zone. A whole

new world awaits you and I'm so excited to see you do it! Feel free to message me

with any questions/updates on how it's going.

-Your friend: Kade

©2025 – Conquer Comfort | All Right Reserved

©2024 – Conquer Comfort | All Right Reserved