Foundational Pillars of Health

Resting, Eating and Moving

PRIORITIZE REST

BREATHING

One of the most powerful and effective ways to bring more balance, rest and rejuvenation back into your life is to breathe using the diaphragm (belly)

SLEEP

Lack of sleep is the fastest way to age the human body. Plan for 7-8 hours of sleep each night.

WHITE SPACE

White space is time for YOU! It is a time to de-stress, rejuvenate, and rebuild so that you can perform at your absolute best.

MEDITATION

Meditation is the unconscious state of relaxation that can help you let go of stress, anxiety, and negative energy. Simply start in silence, close your eyes, and focus on your breath and intentions

MICRO-BREAKS

Our brain is designed to only work on a high level for 60-90 minutes before it needs a break. Activities like foam rolling, stretching, breath awareness, getting outside, closing your eyes, moving and unplugging are great ways to get some micro breaks throughout your day.

NATURE

Disconnect by going outside and distancing yourself from the stressors in your life such as technology. Wether it is a brisk walk through the woods, camping, or laying in the grass watching the clouds go by.

EAT IN THE GREEN

HYDRATION

Water is essential for life. It keeps the body healthy. The human body is 70-75% water. Ideally, you should drink half your body weight in ounces of water per day.

SUPERFOODS

What nutrients could you be missing in your diet? We classify “Superfoods” as nutrient-dense whole foods that offer amazing health benefits.

UPGRADES

The Food Target® is a simple, easy-to-use guide that focuses on upgrading what you eat and drink. Take what you consume the most and just make it better.

MEAL-PATTERNING

When, how, where are all important elements of eating. We are designed to sit and eat so we can digest our food and absorb nutrients. The frequency and timing are elements that often get overlooked.

CALORIES

Not all calories are created equally. Calories give us energy. Calories are important and we can overeat. Your focus should be on the quality of your calories along with the awareness of how much you are consuming.

80/20

This is your sustainable lifestyle plan that you can maintain and enjoy forever. The 80/20 rule allows you to make room for the things you love without giving up your health and still see results you are looking for.

MOVE DAILY

POSTURE & BODY ALIGNMENT

Ideal posture alignment happens when the body is perfectly aligned, or in a neutral position. We call it the 5 key checkpoints: ankles, knees, hips, shoulders and ears.

DYNAMIC WARM-UP & FOUNDATIONS

When we think of food we understand superfoods are foods that you don’t have to eat a lot of to get a ton of benefits. Same with the dynamic warm-up and foundations—these are the superfoods to exercise, you don’t need a lot of time or equipment to get amazing results.

CARDIO & STRENGTH

Cardiovascular exercise is great for a healthy vascular system. Strength training is great for a strong muscular skeletal system. We like to make sure people are doing both and doing with focus and efficiency. Strength training is the fountain of youth most people are missing in their plan

BALANCE

Balance equals strength, when we age we lose our balance. This doesn't have to be the case if we practice and repeat exercises that stimulate our proprioceptors.

MOBILITY & FLEXIBILITY

Increase range of motion, improve flexibility and reduce injury. Our mobility and flexibility is directly related to our quality of life, when we don’t move as well we start to move less. We all have to ability to move better.

PLAY

When you do activities that require physical movement and also mental stimulation than it becomes play. Think about it, when was the last time you just played?