Thursday, August 31, 2017

You are your greatest investment ❤️

What would you call an investment that involves no risk, requires little money to start, is available equally to those who are financially sophisticated and those just starting, grows more valuable each and every year, is a proven career booster and can generate hundreds of thousands of dollars of extra savings over a lifetime?

Good Health

Whether you are the CEO of a Fortune 500 company or the chief executive of your family, the extent to which you do everything reasonable to protect yourself against illness and disability is unquestionably one of the most important financial — yes financial — investments you can make during your lifetime.

This wisdom is even MORE obvious for those who are currently unemployed or struggling to make ends meet. Decidedly, this is the time in your life NOT to let go of your physical or mental fitness.

Getting into shape, if you aren’t already, will bolster your self-esteem, help relieve stress, give you a meaningful goal that requires the approval of no one else to attain and give you that “fitness glow” that is so attractive to employers.

Being healthy will also eliminate one very large potential burden from your plate — the expense and distraction of illness. And keep in mind that statistics show that poor health is the most common reason people are forced to retire sooner than planned!!!

I believe there are some real key areas that we should all be investing in our health. Any one of these topics I could write about for days....but have shortened it to a basic overview for each. 

Quality Sleep is King

I did not just say that “sleep is king” but was specific that quality sleep is what we all need. It goes beyond just getting 8-9 hours of sleep per night, though that would be a great start.

It includes ensuring that you are getting enough REM sleep so that your body heals itself. There are a number of ways that you can start hacking your sleep.
  1. Sleep in a pitch-black room
  2. Start winding down at least two hours before bed.
  3. Caffeine is not a sleep aid – stop drinking it by 2:00 p.m. each day, or at least 8 hours prior to bedtime
  4. Go to bed by 11:00 p.m. when possible because your body creates a cortisol surge after 11 p.m. to keep you awake
  5. Don’t exercise within 2 hours of bedtime, unless it’s relaxing yoga or something similar.
You shouldn’t aim to focus on tackling all of the ways to improve your quality of sleep. Try one or two options and give those a try for a couple of weeks.

Understand Hydration vs Consuming Water

Drinking enough water daily is a great start but understanding how your body uses that water so that you stay properly hydrated is better.

If you’re an athlete, forget everything you have ever heard about needing to drink 2 gallons of water per day. Your body can’t process that much water on a daily basis.

So how much water should you be drinking? About half your body weight in water.

Get Educated on Vitamins

There is a big difference between a generic multi-vitamin versus high quality individual vitamins. I cringe whenever I see a commercial for a cheap daily multi-vitamin. So many people I know take a cheap multi-vitamin.

Get educated about vitamins instead of blindly taking a multi-vitamin to check the box.

A great way to get a lot of missed nutrients is substituting one meal a day with Shakeology! It has probiotics, enzymes, antioxidants, phytonutrients - and well it taste like a milk shake! 

Eat Well

The rise of Whole Foods, Trader Joe’s and other healthy grocery stores have helped us become more
informed about the food that we are buying but we need to go further.

We need to starting eating better.

Do research into the different types of clean eating programs that exist and pick the best one for your goals.

It does not matter if it is gluten-free, paleo, low-carb, slow carb, juicing or another type of diet.

Become educated and stick to eating well.

Even though I have MY preferences into what “eating well” means, everyone has different goals when it comes to their health & fitness.

One thing you must avoid is not eating well because the food is gluten-free or fits within your micros. That is a recipe for disaster. As an example, if you are gluten-free you can and should search for gluten-free pizza when you order. That does not, however, give you a free pass to order pizza whenever you want just because it is gluten-free.

Put Down the Fast Food and Sugary Beverages

There are 50 million Americans who eat fast food on a daily basis with a third of them consuming fast food more than two times per week.

According to research, "sugar sweetened beverages are the single largest source of added sugars in the American diet, 3 with the average American drinking nearly 42 gallons of sweetened beverages a year, the equivalent of 39 pounds of extra sugar every year.” Please just stop.

Opt for water instead of sugar sweetened beverages. If you’re not a fan of plain water, try squeezing a slice of lemon or lime into it. 


Properly exercising is one of the best things you can do for your health but it is not the only thing.

Exercising can be intimidating especially if you’re overweight. It doesn’t need to be, though!! Collectively we need to break this fear of how others see us. We also need to stop judging others.

Whenever someone who is overweight reaches out to me, or I think back to where I started 3.5 years ago (100 pounds overweight) I smile. I am happy that they’re trying to change their lifestyle. I am so grateful I decided to change mine. I am so honored they have asked me to help.

It doesn’t matter if you start out just working out one day per week - it is better than what you were doing before you made that commitment.

Try out a number of different exercises to find something that you enjoy and that fits with your schedule. Beachbody On Demand give you so many options! Over $7k worth of fitness programs, something to fit everyone. Pilates might be great for you. Or maybe dance pushes you. It could be that yoga is a way that you choose to stay healthy. It could be as simple as the typical lifting weights and cardio.

Focus on Proper Form When Exercising

Focus on proper form when exercising, not just throwing around weight or hopping on a cardio machine. Following a trainer with Beachbody on Demand, and having me as your Coach is a wonderful way to learn!

Understand how to properly stretch. Do not just twist your neck side to side or lazily reach for your toes to stretch. It is a recipe for injury.

How you properly stretch will depend on what type of exercise you're doing. And each program Beachbody offers has a warm up and cool down portion! 

There are dozens of ways that we can continue investing in our health. These are only a few of the most important ways that we can become healthier. Many of them are so simple as to almost be laughable yet so many of us continue to make these mistakes on a daily basis.

Take the time to invest in yourself. We all have a limited time. While you may not be passionate about exercising or eating healthy right now....How do you know you wont be in time? Im sure you are passionate about being around for your children, and teaching them how to prevent struggles in health & fitness you have faced.

Question: What ways are you investing in your health?