Foundational Health
How strong is your FOUNDATION?
Foundational health is what EVERYTHING ELSE is built on.
Nothing else will work the way it was designed if you don't have a foundation.
1. Daily Movement
2. Quality Sleep
3. Good Food
4. Hydration
5. Get outside
6. Emotional health
Modern life makes it hard to get these essentials..
If you are trying to improve how you feel in your body and not moving the needle...step back and look at your foundation..
Taking care of your foundation will not only improve your physical, mental and cognitive heath BUT it will also ensure your body can get the most out of your efforts and my treatments.
Without a strong foundation
you may be fighting yourself every step of the way.
Your Foundation
daily movement
- movement is the most powerful thing you can do for your mental and physical health.
- Try one of my free classes, a CARs routine, a challenge or WHATEVER form of movement, strength training, hiking or mobility training you resonate with...JUST DO IT.
- movement is medicine
- motion is lotion
quality sleep
- sleep like it's your job (7-9 hours a night )
- limit screen time 2 hours before bed (AT LEAST 30 min)
- interactive devices like social media and emails are worse than watching TV
- the goal is deep and non fragmented sleep
eat well
- simple nutrient dense whole foods
- maybe a bit less ? ( many of us are OVER NOURISHED)
- Keep your fridge stocked with good food
- avoid processed foods
- prep your fruits and veggies
- use a green drink like AG1 to make sure you are getting your essential vitamins, minerals and pre/probiotics)
hydrate
- 3L for women, 4L for men
- more if you are exercising!
- try a well proportioned electrolyte drink like LMNT
get outside
- connect with nature 20+ min a day
- preferably a walk
- preferably in the sun
- preferably NASAL breathing
nourish emotional health
- LAUGH
- get together with friends
- develop community
- write 10 positive affirmations about yourself
- write a gratitude list
- write a TO BE list instead of a TO DO list
- explore your values
- invest in things that give you meaning and purpose
- try mindfulness meditation ( I love Jeff Warren), etc..
The Foundational Health Challenge
COMMIT TO YOURSELF FOR 30 DAYS
1. Print the Habit Tracker
Let's set you up for success. Changing habits is hard and visual measurements can help. They track progress, are motivating, satisfying and provide evidence that you are becoming the person you want to become.
2. Make daily movement your first priority
Movement is the most powerful intervention for improving mental, physical and cognitive health. When in doubt, WALK IT OUT but you can find a variety of FREE classes HERE.
3. Try stacking on a few more healthy habits.
Level up your sleep, nutrition, hydration, emotional health, etc.
(see below for ideas and details)
4. Pick a reward for the end of each week.
Not only will you deserve this but making the process satisfying is
key to creating a habit.
(see below for reward ideas)
5. Grab an accountability partner.
The BEST motivation!
*MINDSET - Don't break the chain...but if you do...
NO WORRIES..
The most important thing is to simply get back on track as fast as is possible 🙌.
“People do not decide their future,
they decide their habits
and their habits decide their future.”
- F.M. Alexander
Weekly Reward ideas
- a massage
- yin yoga class
- a hot/cold plunge experience..locals could try this or this
- a new water bottle, blender bottle, coffee cup, tea mug
- yoga mat, yoga block, new yoga pants or gear
- a mobility journal
- a book, audiobook or a podcast
- a special tea
- a well balanced electrolyte drink like LMNT
- toe spacers or another mobility prop
- dinner with a friend
- a green drink like AG1
- epson salts or a cool bath bomb
- a meal kit delivery service like this
- a subscription to a meditation app like calm
- a subscription to a breathing app like our breathe collective
Check out ATOMIC HABITS by James Clear
for even more on habits and becoming the person you want to be.
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