5 Backup Systems to Set Up TODAY

I use the word "systems" a lot.

It's technically another word for routine, but I feel like it carries an extra emphasis on automation and structure - concepts that are incredibly powerful to harness in this world (and concepts that often feel foreign to clients coming into FHF).

I believe this to be so important that the very first module in FHF is about setting up your systems.

Today, I want to share some BACKUP systems that will make you more resilient and less susceptible when life throws random sh*t at you (which it will).????????

1️⃣1. "If...then" meals

If I forget my lunch at home, then my backup meal is a bowl at Chipotle with chicken, veggies and beans. If I don't have dinner prepped, then I'll keep frozen rice, chicken fajita strips and frozen bell peppers in the freezer.

Some ideas:

  • Sandwich
  • Super smoothie/protein shake
  • Pre-made store meals
  • Greek yogurt

2️⃣2. Failsafe movement

In the movement formula module, I have people put together elements of exercise they enjoy and then start scheduling it into their week. Movement HAS to happen - so if a workout is missed, hit an evening walk or set aside 15min to do a quickie.

3. More buffer time

You don't HAVE to pack your schedule. Feeling behind is a CONSTANT stressor and incorporating more buffer time between meetings, appointments, to-do's is a BIZARRELY effective tactic to reducing overall stress in your life.

4. SOS Box breathing

A perennial BFrank Fam favorite. When you feel yourself creeping towards overwhelm or anxiety, this is your new alternative to losing it at your partner or reaching for a box of chocolate.

5. An emergency fund

An emergency fund is separate from savings and it's your life failsafe - we KNOW unfortunate things happen in life, it's just a matter of when. Be prepared when it does.


A great way to become ANTI-fragile is by intentionally injecting stress into your life on a regular basis. Things like lifting, cold showers, walking instead of driving - all of those things make us stronger.

Did any of these back-up systems speak to you?



From nutrition tips to navigating alll the nuance.



Sleep, walks, puzzles and more that fill me with joy!



Because strategies without systems cannot succeed.



Let's show you how fall in love with movement.



Better habits start with better thoughts.