The PFF Big 15

We mentioned in the last section that we take a bit of a different approach to the backlog. While the self-guided approach focuses on five things total, we focus on five things for each food, fitness, and lifestyle.

The main reason is because the guidance and support of a coach will prevent you from trying to take on or do too much at once. We won't let it happen. We help make sure that you're focusing on the one most important thing at that time.

Our approach is also a bit different to that of the Scrum Framework in that we have three different backlogs to the typical one backlog. Yes, software and services can have multiple backlogs but most only have one.

We also work our backlogs horizontally and vertically. We'll show you what this looks like below but what that means is that we focus on one thing from the Food backlog, then move to Fitness, then on to Lifestyle, and then back to Food. Now, your priorities might adjust this a bit so it isn't a perfect one-to-one but again, that's our starting point.

Let's take a look at each backlog and how we recommend working through them.


Your food backlog is more about how you eat than it is what you eat.

  1. Food Journaling
  2. Proper Portioning
  3. Meal Planning and Preparing
  4. Consumption Pace
  5. Hunger Awareness


Fitness isn't just about lifting weights - it's about respecting the fact that your body was literally designed to move.

  1. Daily Movement
  2. 3x/Week Strength
  3. 2x/Week Conditioning
  4. 2x/Week Mobility/Flexibility/Active Recovery/Rest
  5. Maintenance, Specificity, and Optimization


Your lifestyle backlog is the key to looking, feeling, and performing your best. It's what hold the food and fitness SHBs together.

  1. Hydration
  2. Sleep
  3. Stress Management
  4. Gratitude
  5. Recovery

So the shell of the PFF Big 15 List starts like this:

The PFF BIG 15 List:

Food Journaling
Daily Movement
Proper Portioning
3x/Week Strength
Meal Planning and Preparing
2x/Week Conditioning
Stress Management
Consumption Pace
2x/Week Mobility/Flexibility/Active Recovery/Rest
Hunger Awareness
Maintenance, Specificity, and Optimization

You get to rearrange and prioritize each of these items depending on what is important to you. If you aren't sure where to start, keep the list as it is.

Show Me

“But I Already Know How To Do That”

Very few of us are coming into the PFF SHBs with zero experience. Chances are you may have tried one or many of these in the past.

But that doesn’t preclude you from practicing them.

Just because we know how to do something doesn’t mean we always do when we know.

Usually what I’ll ask in these situations is, “Show me.”

Show me that you’re already practicing the SHB consistently. Show me how you’re doing it.

Know that I’m not asking for you to prove it to me, rather I want you to prove it to yourself.

Are we really as consistent as we think we are?

Even if you think you already know how to do something, use an iteration in the Perfect Fitness Framework to test out this assumption.

If at the end of a week you find that, yeah, you’re pretty consistent with it then great. You just invested a week to clean up any potential loose ends with that SHB.

But what you may find is that you only think you’ve been consistent with your SHB or maybe you’ll find you haven’t progressed it at all in years. 

Well, then we’re on to something and now you have the awareness and insight to continue to do something about it.

Evan CookComment