The Merry and Mindful Plate

A step-by-step guide to making healthier choices at holiday gatherings and restaurants- because balance matters more than perfection, even during the holidays.

Statistics show that this period of time (November-December) is responsible for a large percentage of the weight gain that occurs among adults year after year. The average person in America tends to gain about 1-2 pounds during the holiday season. Many people tend to “fall off the wagon” and it takes months and months to get back on track. Many people to want to wait for the “perfect” time to start back eating on track and exercising. We know that this “perfect” time does not exist and it just leads to a repeated cycle of disordered eating and poor nutritional habits.

Make Your Health a Priority 

Make foundational habits that are easy to stick to even when you are thrown off of your normal schedule. Many times during the holiday season we get busy- traveling, eating out, parties with friends- it’s easy during this time to let your healthy habits take a back seat. Maybe you don’t have access to a kitchen or weights to get your workout in, whatever the circumstances are it’s important during this time that you focus on the foundational habits you have formed in order to support your health.

What should I prioritize when everything feels important—and overwhelming?

Prioritize Protein 

Fill in gaps you miss at mealtimes or on the go with protein shakes and protein bars. Example: You’re traveling and your family really whats to stop at a donut shop. Just because you are putting your health first doesn’t mean you can’t have a donut but because you are prioritizing protein you could drink a protein shake before going to get donuts. Now because you will get full easier due to consuming the protein shake you may only eat 1 donut compared to 3 or 4. A win win, hitting protein goals and limiting consumption of sugary foods, without a complete compromise.

Prioritize Vegetables 

Make a habit of having a vegetable with every meal, or having a larger portion of vegetables. This will help fill up your stomach so you feel satiated and the fiber from those veggies will also help slow your digestion so you feel fuller longer. Vegetables are also rich in micronutrients which is essential to our diet. Example: Thanksgiving Dinner, take larger portions of the meat and veggies. This allows for smaller portions of the other yummy food items but you’re filling up with mostly protein and the fiber in the veggies. Vegetables are also rich in micronutrients which are essential for our health. 

Limit Dessert and Consumption of Other High Calorie Foods

Limit!! Not avoid or restrict, just limit. Maybe now that you’re more full from eating more protein and vegetables at dinner you only go for one slice of pie compared to two. Maybe you take it to go to eat the next day when you have a little more wiggle room with your calories! It’s also important to remember that this is not the only time you will get to eat these foods. You will get to have these things again. Focus on eating the desserts you love the most, the ones that will satisfy your need most.

Watch Your Portion Sizes

And when you do indulge in those foods try to prioritize smaller portions. A great tip is to use a smaller plate, less space to fill!

Check In With Yourself

Try to check in with yourself about how full you are feeling now and how you want to feel later. Overeating can lead you to feel sluggish and tired later even into the next day. When deciding to get a second helping of dessert think to yourself: am I going to be able to eat this dessert another time when I don’t already feel so full? Would I enjoy it more then?

Limit Alcohol Consumption 

Don’t feel pressured to drink just because everyone else is. Or if you just want to have one or two compared to six or eight. You will save yourself a lot of empty calories, you will still be able to drive home and you won’t feel horrible the next day.

Prioritize Hydration 

Try to drink lots of water, the recommended amount is ½ your body weight in ounces of water. Prioritizing water consumption also helps you stay away from juices and sodas that have lots of sugar and calories.

Nutrition Coaching — NOW AVAILABLE

Fueling well doesn’t have to be complicated — and winter is an ideal time to build great habits.Two ways to get support:
1:1 Coaching — personalized guidance + accountability
Nutrition Accountability Group — community + education→ Email: NUTRITION to learn more.

Staying Happy and Healthy during the seasonal shift

Stay Happy & Healthy This Season

Light • Movement • Connection • Gratitude

1) Soak Up Daylight

Colder months bring shorter days — and less natural light can subtly chip away at energy, sleep quality, and mood. Morning daylight exposure helps recalibrate your circadian rhythm — balancing hormones that keep you feeling alert during the day and sleepy at night.

Why Daylight Helps

Supports serotonin → steadier mood, Helps regulate melatonin → better sleep, Improves morning alertness + focus. Even 8–12 minutes outdoors in the morning is enough to help your internal “clock” stay on track.

Prime Tip: Pair daylight with a short walk for a powerful double boost.

When the Sun Is Low → Try Infrared Sauna

During darker months, infrared heat offers many of the same benefits as time outside — especially for mood and recovery. Benefits:Relaxation + mood supportMuscle + joint recoveryImproved circulationBetter sleep.

Major Study Highlight
Men using a sauna 4–7x/week saw a:~50% reduction in all-cause mortality
Laukkanen et al., JAMA Internal Medicine (2015) →
https://pubmed.ncbi.nlm.nih.gov/25705824/Curious about trying it?
→ Email: SAUNA and we’ll send details + scheduling options.

Pro move: 20–30 minutes, 2–4x/week.

2) Move a Little Every Day

Movement is one of the most reliable drivers of long-term health. It keeps your heart strong, your metabolism active, your joints resilient — and your mind sharp.

Why Movement Helps

Boosts energy + mood, Supports immunity, Reduces stiffness + aches, Improves metabolic health, Reduces stress. Even short 5–10 minute “movement snacks” throughout the day can be hugely helpful.

Priorities for Longevity

Two training styles play the biggest role in long-term health and independence:

Strength Training

Preserves muscle + bone density, improves metabolism, balance, and resilience.Recent research connects strength training with reduced all-cause mortality →
https://pubmed.ncbi.nlm.nih.gov/35101784/

Zone 2 Cardio

Steady, conversational-pace cardio that strengthens your heart + mitochondria (your cells’ energy systems).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/Want help building a long-term training plan?
→ Email: TOUR for a free consultation + facility tour.No pressure — just come learn what’s possible.

3) Stay Social

When temps drop, connection often fades — even though it may be our strongest protective factor for health + longevity.

Why Social Connection Matters

Supports longer lifespan, Reduces stress + loneliness, Boosts immune function, Increases happiness + emotional resilience. Helps us stick to healthy habits Harvard Study → #1 Predictor of Longevity
The longest health study ever conducted (80+ years) found that the quality of relationships was the biggest predictor of long-term health — more than genetics, wealth, or IQ.
https://www.adultdevelopmentstudy.org/ Social connection → higher happiness
https://www.apa.org/monitor/2014/02/loneliness

Extra Credit

Train with others at Prime360!
Movement + connection is a powerful combo.
Group training gives you: Community, Accountability, More fun, Better follow-through, Faster progress→ Email: TOUR to come check out group sessions.

4) Practice Simple Gratitude

Gratitude is small… but mighty.
It trains your brain to notice what’s going well — a profound shift in perspective that adds up over time.BJ believes gratitude is the easiest way to invite more happiness into your life.
No big routine required — just a moment of attention.

Easy Ways to Practice

Try one: List 3 things you’re grateful for, Text someone a thank-you, Acknowledge 1 win from your day Gratitude → Increases Happiness
Study summary →
https://pubmed.ncbi.nlm.nih.gov/18449361/Just 60 seconds a day can create meaningful change.

Mini Habit Menu

Pick ONE this week:8–12 minutes outside each morning, 1 daily gratitude, 5–10 minutes of movement, Check in with a friend weekly, Open blinds first thing each day, Small wins → big momentum.

Winter Updates @ Prime360

Athlete Development — YEAR-ROUND

For committed athletes who want to become:
Stronger
Faster
More explosive
More resilient

Training continues all winter — in-season and off-season.→ Email: TOUR to learn more.

NEW: Speed • Agility • Quickness (SAQ) Training

We just added a dedicated SAQ session for athletes wanting to improve acceleration, change of direction, and on-field quickness. Saturdays @ 11:00 AM
Designed for athletes ready to level up speed & reactive movement skills.Limited spots available.
→ Email: TOUR to reserve or learn more.

Nutrition Coaching — NOW AVAILABLE

Fueling well doesn’t have to be complicated — and winter is an ideal time to build great habits.Two ways to get support:
1:1 Coaching — personalized guidance + accountability
Nutrition Accountability Group — community + education→ Email: NUTRITION to learn more.

Metabolism

The human metabolism is a very complex thing that we tend to try and simplify. We keep learning more and more as the years go on. We’ve all heard it—"I just have a slow metabolism"—but what if I told you that’s only part of the story? Your metabolism isn’t fixed, and it’s not just about genetics, in fact it hardly is. It’s shaped by your muscle mass, daily movement, food choices, and even your sleep.

Most people unknowingly slow their metabolism down with common habits. In my latest vlog, I break down what really impacts your metabolism and how you can work with it instead of against it.

Click here watch the vlog →

D.E.E. Principle: Education

Education: The Third Pillar of Success

If discipline provides the structure and energy fuels the journey, then education is the compass guiding you toward your goals. Education isn’t confined to classrooms or textbooks; it’s a lifelong process of learning, growing, and refining your understanding of the world and yourself. As the third component of DEE for success, education equips you with the tools, knowledge, and perspective needed to transform ambition into achievement.

The Power of Knowledge

Education is not just about acquiring information; it’s about transforming that information into actionable insights. Knowledge empowers you to make informed decisions, solve problems effectively, and adapt to changing circumstances. In a rapidly evolving world, the ability to learn and apply new knowledge is a critical asset.

1. Foundation of Competence: Every skill you master begins with education. Whether it’s technical expertise, communication skills, or emotional intelligence, education provides the foundation upon which competence is built.

2. Empowerment Through Understanding: When you understand the "why" behind your actions, your efforts gain clarity and purpose. Education deepens your understanding, enabling you to approach challenges with confidence and creativity.

3. Adaptability and Growth: The willingness to learn ensures you can adapt to new roles, industries, or technologies. Lifelong education keeps you relevant and prepared for the opportunities and obstacles ahead.

Education as a Lifelong Commitment

True education doesn’t stop after graduation. It’s a mindset of curiosity and a commitment to growth. Lifelong learning allows you to stay ahead in a competitive world and unlock your full potential.

1. Formal and Informal Learning: Education can take many forms. While formal education provides structured knowledge, informal learning—through books, mentorship, and experiences—offers invaluable lessons. Both are essential for holistic growth.

2. Curiosity as a Driver: A curious mind is never idle. Cultivate curiosity by asking questions, exploring new topics, and seeking out diverse perspectives. Curiosity fuels continuous improvement and opens doors to unexpected opportunities.

3. Investing in Growth: Education is an investment in yourself. Attend workshops, pursue certifications, or learn a new skill. The time and resources you dedicate to learning pay dividends in personal and professional success.

Education and Discipline: A Synergistic Relationship

Just as energy and discipline are interconnected, education thrives on discipline and enhances it in return. Discipline ensures you commit to the learning process, while education reinforces your discipline by showing you the value of persistence.

1. Consistency in Learning: Success in education, like anything else, comes from consistency. Setting aside time daily or weekly to learn something new builds momentum and reinforces a growth mindset.

2. Overcoming Challenges: Discipline helps you push through the inevitable challenges that come with learning. Whether it’s mastering a difficult concept or dedicating time to self-study, discipline ensures progress.

3. Education Strengthens Discipline: As you learn and achieve milestones, your confidence and discipline grow. Every new skill or piece of knowledge reinforces your ability to tackle even greater challenges.

Education and Energy: Learning with Purpose

Education also relies on energy—both physical and mental. Staying energized allows you to engage fully in the learning process and retain what you’ve learned.

1. Focus and Attention: Learning requires mental energy. By managing distractions and prioritizing your well-being, you can maximize your focus and absorb information more effectively.

2. Excitement in Discovery: Education isn’t just about hard work; it’s about the joy of discovery. Energy and enthusiasm make learning an exciting and fulfilling process, rather than a chore.

3. Balancing Rest and Effort: Just as physical energy needs replenishing, so does mental energy. Take breaks, reflect on what you’ve learned, and approach education with a balanced mindset.

Final Thoughts: Learning as a Legacy

Education is the cornerstone of lasting success. It not only equips you with the knowledge to navigate the world but also instills the mindset of continuous growth. By committing to lifelong learning, you create a foundation for achievement, adaptability, and innovation.

Remember, education is a journey, not a destination. It’s a process of uncovering your potential and sharpening your skills. When paired with discipline and energy, education becomes the compass that ensures you’re not just moving forward, but moving in the right direction.

D.E.E. Principle: Energy

Breaking down the D.E.E. components of success.

I firmly believe that success in any area of life—be it health, finances, relationships, or personal growth—relies on three key components: discipline, energy, and education. These three elements form what I call the D.E.E. principle. I believe anyone can achieve extraordinary goals, whether it’s becoming financially secure, the healthiest version of themselves, the best in their profession, or an incredible parent. It all boils down to committing to these principles. Energy is the component that keeps on giving. It will allow discipline to maintain consistency on your path to the goals you create.

Energy: The Driving Force Behind Success

Success is not a matter of chance but of choice, and one of the most critical choices we make daily is where to invest our energy. Energy, in its many forms, fuels every achievement, from small wins to monumental accomplishments. While discipline provides the structure for success, energy is the lifeblood that powers the journey.

Fueling the Body for Greatness

Energy begins with how we care for our physical selves. Imagine a high-performance vehicle: without the right fuel, it cannot function at its best, no matter how finely tuned. Similarly, our bodies require proper nourishment, rest, and movement to sustain the energy needed for success.

1. Nutrition as a Foundation: Consuming whole, nutrient-dense foods provides the physical energy to power through the day. Think of this as not just eating to survive but eating to thrive. Prioritize real foods to ingest a sufficient amount of calories, macros, and vitamins and minerals.

2. Sleep and Recovery: Sleep isn’t a luxury; it’s a necessity. Without adequate rest, our ability to focus, make decisions, and maintain motivation suffers. Prioritize consistent sleep patterns to allow your body and mind to recharge fully. We love to work hard, but to work hard we must recover hard!  Recovery comes in many forms, I enjoy using a sauna, a Normatec, meditation, massage, among other avenues of recovery.

3. Movement for Momentum: Regular exercise doesn’t just build strength; it amplifies energy. Even a brief walk can elevate your mood, clear mental fog, and spark creativity. We recommend moving through all three planes of motion to maximize variability and efficiency of movement as you progress.

The Mental Energy to Thrive

Energy isn’t solely physical; mental energy is equally vital. Where our attention goes, our energy flows. This means that what we focus on—whether it’s a goal, a problem, or a distraction—determines what grows in our lives. To achieve great things, we must deliberately channel our mental energy into what matters most.

1. Guard Your Focus: In a world of endless distractions, mental energy is a precious resource. Protect it by setting boundaries. Schedule uninterrupted time for your most important tasks, and say no to activities or commitments that dilute your focus (mindless scrolling among other things).

2. Practice Positive Input: What we consume mentally impacts our energy just as much as what we eat. Surround yourself with inspiration, whether through books, podcasts, or the people you spend time with. Eliminate negative influences that drain your energy.

3. Mindfulness and Mental Clarity: Meditation, deep breathing, or even a moment of intentional stillness can rejuvenate your mental energy. These practices help you reset, refocus, and reengage with your priorities.

Energy and Discipline: A Powerful Partnership

Discipline and energy are inseparable partners on the path to success. Discipline keeps us moving forward, even when motivation wanes, while energy sustains the effort. When energy dips, discipline steps in to maintain momentum. Conversely, when discipline falters, a renewed sense of energy can reignite our drive.

1. Consistency Over Perfection: Consistently fueling your energy—both physically and mentally—is more important than being perfect. Small, daily actions compound over time, creating lasting habits that support your goals.

2. Energy Drives Discipline: Think of energy as the spark that keeps discipline alive. Without it, the best-laid plans falter. By maintaining high energy levels, you’re better equipped to stay disciplined and committed to your goals.

3. Sustained Effort: Achieving success isn’t about short bursts of effort but sustained energy over time. Discipline ensures you’re showing up every day, while energy ensures you’re bringing your best self to the table.

Final Thoughts: Power Your Purpose

Success demands energy—physical, mental, and emotional. It’s not enough to have lofty goals; we must fuel ourselves well to reach them. What you feed your body determines its strength, and what you feed your mind determines its focus. By channeling your energy intentionally and sustaining it with discipline, you create the conditions for your goals to flourish.

Remember: energy is a renewable resource. It grows through care, consistency, and conscious investment. Treat it with the respect it deserves, and it will empower you to achieve great things.

D.E.E. Principle: Discipline

Breaking down the D.E.E. components of success.

I firmly believe that success in any area of life—be it health, finances, relationships, or personal growth—relies on three key components: discipline, energy, and education. These three elements form what I call the D.E.E. principle. I believe anyone can achieve extraordinary goals, whether it’s becoming financially secure, the healthiest version of themselves, the best in their profession, or an incredible parent. It all boils down to committing to these principles. Discipline, as the foundation, paves the way for energy and education to follow. Let’s dive into discipline.

The Power of Discipline

Discipline Defined
Discipline can be defined as the ability to control one's impulses, emotions, and behaviors to achieve a specific goal. It’s the bridge between setting an intention and seeing tangible results. In the context of fitness and health, discipline is the driving force that transforms fleeting motivation into consistent action. In other words, discipline is about taking the necessary actions to reach your goals, even when motivation is lacking or you don’t feel like it.

“Discipline means taking the hard road, the uphill road, to do what’s right for yourself and for other people.” – Jocko Willink

Why Discipline Matters More Than Motivation
Motivation is fleeting. It can be sparked by an inspiring video, a success story, a health scare from a loved one, or even the guilt of not sticking to your goals. However, motivation fades, especially when life gets busy or challenges arise. Discipline, on the other hand, remains steady. It’s the foundation upon which long-term success is built.

When you rely solely on motivation, you’re at the mercy of your mood and external circumstances. Discipline ensures you show up to the gym when you’d rather sleep in, prepare a healthy meal instead of ordering takeout, and prioritize rest and recovery even when tempted to push through exhaustion.

Discipline in Action: Building Habits for Health and Fitness Developing discipline starts with small, consistent actions. Here’s how to cultivate it:

1. Set Clear, Realistic Goals
   Define what you want to achieve and why it matters to you. Your goals should be measurable, attainable, positive, and specific (MAPS). For example, instead of saying, “I want to get fit,” aim for “I will complete three 30-minute workouts each week for the next month.” Beyond results or progress oriented goals will come identity based goals (more on that in a future article).

2. Create a Routine
   Consistency breeds discipline. Schedule your workouts, meal prep, and self-care routines just like you would important meetings. Over time, these actions become second nature.

3. Start Small
   Trying to overhaul your lifestyle overnight often leads to burnout. Begin with manageable changes, such as adding a 10-minute walk to your day or swapping one processed snack for a piece of fruit. Make sure to not stop once you make progress. Understand these are stepping stones to get you to the point B of who you want to be.

4. Eliminate Decision Fatigue
   Prepare in advance to remove obstacles. Lay out your workout clothes the night before, plan meals ahead of time, and create a backup plan for when things don’t go as expected. 

5. Hold Yourself Accountable
   Track your progress and celebrate small victories. Sharing your goals with a trusted friend, family member, or coach can also provide support and encouragement. Enter the PRIME360 team!

The Role of Discipline in Overcoming Setbacks No journey is without its challenges. Whether it’s an injury, a busy season of life, or simply a lack of energy, discipline helps you adapt rather than quit. It’s about doing what you can with what you have, even if it’s less than ideal. Remember, progress isn’t always linear, but consistency compounds over time.

Final Thoughts
Discipline is a skill, not an inherent trait. It’s something you can develop with practice, patience, and persistence. By committing to disciplined habits, you’re not just working towards a healthier body; you’re building mental resilience and creating a lifestyle that supports your long-term well-being. Make sure to choose the lifestyle that you want to chase! Success is solely measured internally, not via external gratification of peers. 

In fitness and health, discipline is the ultimate form of self-care. It’s a daily decision to prioritize your goals, respect your body, and believe in your ability to create lasting change. And with discipline, the results are always worth it.

Today is the day to make a commitment to yourself, to your loved ones! Commit to your plan (which will change and adapt) and start practicing discipline in your life! For more on being the best, most disciplined version of yourself, I highly recommend reading and listening to Jocko Willink, an inspirational human doing great things in this world of health and business.

3 Steps to healthier brain

Want to stick with those new years resolutions? Want to start your journey to better health? Want to just learn more about how the brain works? Check out this post on brain health and 3 simple steps you can do today to start maximizing your brain performance and optimize your health.

Link to supplements mentioned: https://cart.lifevantage.com/shoppingcart/Checkout

Variability in your Program

Hey everyone, 

     We get asked a lot why we program the way we do. I love the question why and thought we would make this into a quick little Vlog for you to learn more about our message!

Enjoy,

-BJ

Running, stress, and recovery

Is distance running the euphoria we think it is? Check out this video and learn why we may need to rethink our movement practice.  Fitness is not the answer to health, chase health and fitness will be an aspect of it.  Enjoy.

Welcome to PRIME360

Here on our blog we're going to be publishing everything from new exercises, recipes we love, our workout music, articles to read and new gadgets and clothes to buy. Hope you enjoy and are excited about this new journey as we are! 

Head over to Twitter & Instagram to get to know us more and see what we are up to:

Prime360: Instagram- @prime360

BJ Grondin: Twitter- @prime360, Instagram- @prime360

Drew Peterson: Twitter/ Instragram- @drewpeterson33

- PRIME360 Team