Are you someone who answers with ‘busy’ every time

someone asks how you’ve been? Forever wondering where

time has gone? We’ve been there too!

Feel as though you are on the clock 24 hours a day? Burning the
candle at both ends with no return? What if I told you the 5 secrets to
your full potential are in this e-book? All the tools are here, ready for
you to unlock the best version of you and take control of your life!
Welcome to the rest of your life!
CONTENTS
1
HITTING THE SNOOZE BUTTON
IS LIKE FARTING IN AN
ELEVATOR, NO ONE EVER
ADMITS TO IT.

2
START YOUR DAY WITH THE
SECRET POTION OF SUCCESS.
I'LL GIVE YOU A TIP. IT COMES
OUT THE TAP.

3
THERE'S NO SECRET HERE, IT’S
THE BREAKFAST OF
CHAMPIONS.

4
ARE YOU THE WORST BOSS IN
THE WORLD?

5
YOU WOULDN’T EXPECT A
FERRARI TO RUN ON DIESEL,
WOULD YOU?

6
THE BEDROOM IS FOR SLEEPING
AND ACTIVITIES, NOT WORK!
By allowing yourself to hit that dreaded snooze
button you are putting yourself in a dangerous
position. Sleep scientists say the early moments of
the 'snooze period' can be detrimental to your
entire day when broken by the alarm rattling in
your ear once again. Aim to jump straight out of
bed (no matter how cold or dark it may be) as soon
as the first alarm rings. Professor Matthew Walker,
who teaches at the University of California’s Centre
for Human Sleep Science explained that hitting the
snooze button on your alarm clock may be the
worst offender when it comes to sleep deprivation
and performance during your waking hours.

@yourprep | www.yourprep.com.au 4
THERE IS TOO MUCH LIFE
TO BE LIVED FOR YOU TO
HIT THE SNOOZE
BUTTON. IN FACT, I
BELIEVE IT IS 'SEIZE THE
DAY', NOT 'SNOOZE THE
DAY!
- HEL ELROD
 Kickstart your metabolism each day with a large
glass of water on an empty stomach. Drinking at
least 500ml upon waking encourages lymphatic
drainage and can increase your metabolic rate by
approximately 24%, leading to greater fat loss and
an increase in lean muscle mass. Add a little lemon,
turmeric and cracked pepper to increase your
intake of essential vitamins and minerals, whilst
boosting your immune system and aiding your
bodies natural process to fight off inflammation.
The black pepper enhances the bodies ability to
absorb curcumin (active compound in turmeric)
and thus, encourages its anti-inflammatory,
antibacterial and anti fungal properties whilst the
lemon is rich in Vitamin C, leading to a stronger
immune system.

6 @yourprep | www.yourprep.com.au
 When life gives you
lemons, cut them up in
a glass of water and
enjoy the metabolism
kick
- Unknown
Stress and anxiety, two things no one needs in our first
waking hours. There's enough of that to come
throughout the day. What we suggest is a pre-prepared,
ready to eat, healthy breakfast. Nothing says “I'm about
to slay this day” like waking to breakfast all ready for
you. It’s like having your own personal chef... except that
chef is you and it only took 5 minutes before bed last
night. There are a couple of breakfast options, the first
being a hot breakfast; everything is chopped and
prepared on a plate in your fridge ready to be thrown
straight on the hot plate. The second, (and my personal
favourite) is a protein rich, overnight oats breakfast. As
the name would suggest, soak rolled oats overnight in
water with your fav nuts, seeds and protein powder. In
the morning add some plain Greek yoghurt, frozen
berries and there you have it, the breakfast of
champions.

We don't want to toot our own horn...but our overnight

protein oats are the perfect way to kickstart your day.
With all the goodness we could possibly squeeze into
one serving, these oats will have you feeling full for
hours whilst fueling your body with all the nutrients you
need for a productive training or work day.

@yourprep | www.yourprep.com.au 8
How many weeties do
you do?
- Brett Lee
 This іѕ a big оnе. Mаnу реорlе ѕtrugglе еvеrу dау
with ѕеlf-еѕtееm and self-worth. All dау long we are
bombarded with іmаgеѕ and running commentary
tеllіng uѕ how wе аrе “ѕuрроѕеd” tо lооk and
behave. It can bе hаrd tо find vаluе whеn you аrе
соnѕtаntlу соmраrіng уоurѕеlf to оthеrѕ. It іѕ
important to ѕtrіvе fоr іmрrоvеmеntѕ but уоu muѕt
аlwауѕ rеmеmbеr thаt уоu саn оnlу dо іt fоr уоu,
not fоr anyone еlѕе. You’re you аnd that’s рrеttу
fаbulоuѕ. Yоu’rе nеvеr gоіng to look like аnуоnе
else. You wіll оnlу еvеr look like аn іmрrоvеd уоu.
There іѕ nоthіng mоrе valuable іn this world thаt
bеіng thе bеѕt уоu роѕѕіblе. Imagine if you had a
boss who spoke to you the way you speak to
yourself, you would quickly quit.

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How Good’s Living!
- Matt Boyce
You wouldn't fuel your Ferrari with E10 fuel, would you?
High performance models need high performing fuel. Guess
what, you are a high performing machine. You should aim
to consume 3-5 serves of vegetables each day to ensure you
are performing optimally at work, at training or at home
with your family. Let's set our self a challenge for the next 8
weeks. For the next 8 weeks you ‘e going to select a
vegetable you don't usually go for. I mean let's steer clear
off the same old broccoli, sweet potato combo and lean in a
little more. Start with eggplant and let's go from there. Every
day for that week you have to add eggplant to every meal.
Next week you’re going to pick a new one, I'm excited
already, let’s do this!

@yourprep | www.yourprep.com.au 12
 When diet is wrong,
medicine is of no use.
When diet is correct,
medicine is of no need
- Ayurvedic Proverb
Well, for PG purposes and that face you are on your
phone too much we will stick with just sleep for now.
Simply Google 'screen time damage' and you will find
reason enough to throw your mobile or laptop at a brick
wall (or just put it away). If not for the health benefits
why not for the simple fact that human interaction is
incredible. Having a conversation with that someone
special you share your bed with without needing to
check your phone or see what's on TV is one of life's
simple pleasures and one we should be placing a huge
emphasis on. We also hate to be the bearer of bad
news, but the blue light projected by our screens takes
our sex drive almost below zero. Too often we spend
the few moments (or hours) before bed checking in on
our social media networks. The blue light we are
exposed to before going to bed can drastically affect the
quality of our sleep as it signals to our body to not
produce significant amounts of melatonin; the chemical
produced by the body which allows us to get into deep
sleep. Charge your phone in another room and allow
your bedroom to be a space of sleep!

14 @yourprep | www.yourprep.com.au
The nicest thing for me
is sleep, then at least I
can dream.
- Marilyn Monroe