Category Archives: Feed Your Good Wolf

How Naps Can Improve Your Performance

As babies and small children, we probably engaged in napping. Naps gave our parents a break and improved our temperament as the day wore on. Without a nap, we were cranky, whiney, uncooperative and not pleasant to be around.  As we grew older our naps became shorter in duration until one day we stopped taking them. As adults, we don’t allow ourselves the luxury of taking naps mostly due to the pressure of our fast paced lifestyles. Most of our days begin very early and last until late into the evening.


At a recent health fair, while talking with people about lifestyle, many complained of poor sleep. Poor sleep is impacting our lives more now than ever before. Much of this is blamed on technology and our ability to be connected 24/7. In the 1940’s, the average person slept 7.9 hours a night. Today we sleep on average 6.8 hours a night. Chronic sleep deprivation is linked to less self-control, poor attention span and compromised decision-making. Research shows that those who sleep less than 7-9 hours a night perform poorly when solving complex problems, attempting to stick to a diet or learn a new skill. Are naps the answer to improve our performance and decision making skills?


I have a friend who for years has been taking what he calls a 20-minute power nap. When I first met him and heard about his “need” for a short nap, I thought what could 20 minutes really do? What it doesn’t do is make up for inadequate sleep but it can improve energy and concentration. In a NASA study they found that a 25-minute nap improved judgment by 35%. This has to be why our children seemed to behave better after a nap don’t you think? In a study of people taking a 15-20 minute nap versus drinking a Starbucks grande-size coffee, nappers won out again for alertness and the ability to finish out the day. So how does a short nap improve performance? It has to do with our conscious and unconscious brain.


Our conscious brain is the one that’s always turned on. It is the part that is taking in our environment, controlling our actions and making decisions. Just as a muscle fatigues during exercise, the conscious brain fatigues during the day. A short nap or shuteye session gives our conscious brain a much-needed break. You might say I can’t take a nap no matter how hard I try. Well even the act of lying down and closing your eyes can allow the conscious brain to turn off for a while.


So how much is enough? Most agree that anything under 30 minutes is beneficial. Over 30 minutes we run the risk of waking up during a deep sleep cycle that causes us to feel sluggish and groggy. The prime time of day to squeeze in a power nap is between 1 and 3pm. In my experience, this is the time frame where I struggle to not face plant into my computer monitor at work!


So in conclusion, we definitely need to continue to work on improving our overall sleep habit. Short naps taken during the day can help increase our performance, ability to learn and our decision-making skills. Begin by setting a timer for 20-30 minutes until your body adjusts. Don’t worry if you can’t fall asleep just close your eyes and allow your brain to take a pause from all the stimulus and activity going on in the environment. You will be better able to tackle the rest of your day!


If you’re not involved with something that is improving your life and are ready to make a change in your health and vitality, start by setting up your Vitality Strategy Session! Our Pack is here to support you on your journey.

How to Spend Your Time Wisely

As early as they can, our parents start to ingrain in us the importance of making a living, saving money and bringing in the doe so that we can pay the bills and live a somewhat satisfying life along the way. And while their intentions are good, money isn’t the resource that we should really be focusing on.


So much of our time is wasted pursuing goals or tasks that aren’t our own. But we have a hard time seeing that because our beliefs about what is important are ingrained in us from a very early age. Noticing these beliefs and making a shift to focus on the things that really matter to YOU is what will determine if you lead a fulfilled life or not. And today I want to focus on the resource that all of us use on a regular basis but is much less appreciated than it should be. But before we get to that, let’s talk a little more about resources.


What is a Resource Exactly?


Any time we run into a problem when trying to complete a project or make a decision, it’s typically because of a lack of resources. A resource is simply something or someone you can utilize in order to help you achieve whatever you’re after (this isn’t Websters definitely, but I imagine it’s pretty darn close).


For instance, if you’re trying to lose 20lbs, you’ll need a few things to help you along the way. On a basic level, some general knowledge about what it takes to lose 20lbs is a great place to start. That is a resource. On the next level, having a gym to go to in order to get your fitness on will be imperative. Yet another resource. And finally, at the highest level, having a persona fitness coach tell you what to do, how to do, and when to do it would get you to you 20lb goal efficiently and effectively. Yup, you coach is a resource.


The resource that is most adored in our society is money. Money is adored because of the things it can buy and the (perceived) ease of life it brings. And money is certainly an important resource to have. The level of which you have money and should pursue it depends on what you expect out of life and of yourself (but this is another story for another day).


Here is where it is important for me to make another distinction. Within the resources of life, we have renewable resources and non-renewable resources. Renewable resources are, well, renewable. They are able to be replenished. Food is a renewable resource. Your coach is a renewable resource (only if their mediocre. A great coach should be non-renewable).


I bring this point up because money is a renewable resource, but most of us don’t treat it as such. Most of us treat money as non-renewable. We make career decisions based on this thought process. We make family decisions based on this thought process. And when you start to make decisions because you believe that money is non-renewable, then happiness goes down and misery goes up.


Focus on the Ultimate Non-Renewable Resource


Now I don’t make this point because I believe that money is evil and that you should purely focused on happiness and fulfillment through nature. I enjoy money and I want more of it. Money should be used as a tool. You should be using money, not letting money use you.


But, more importantly, focusing on money brings you away from a non-renewable resource that should be ultimately dear to you…and that is your TIME.


Yes, believe it or not, time is a non-renewable resource. Many of us want to overlook that fact because we are in denial that our time will come to an end on this planet at some point. But we also overlook it because we are more focused on other things, such as making money.


What you spend your time on should be held to the highest priority. Every time you decide to binge watch a TV show on Netflix, you’re deciding to not spend time with your family or to build your side-hustle business or to enrich your relationship with your friends. Any time you’re making a decision to do one thing, you’re also making a decision to NOT do a thousand other things.


Now, I know what you’re thinking, if there are thousands upon thousands of things I could be doing, then how in world do I decide what to do? Well, that’s a simple answer. All you have to do is answer a few questions…


How to Know What to Spend Your Time On


Like I said, the answer to the above question is pretty simple. Getting to that answer may not be as easy. There are 3 questions that you can ask yourself in order to know if what you’re spending your time on is actually getting you to where you want to go in life. Answering these 3 questions requires some thinking. Actually, it requires more than thinking. It requires some serious introspection.


Here are the 3 questions that you can answer to figure out what decisions you need to start to make or continue to make to improve your life:


#1) What’s You Purpose?


This seems like a simple question because it’s so short. But don’t let it fool you. Understanding your purpose will help guide every decision that you make. Your purpose is the reason that you believe you are on this planet. My purpose is to help as many people as I can become as healthy and vital as they can be.

Every decision that I make is based on this purpose. If someone comes to be and wants to open a candy store, I’m not in because it doesn’t follow my purpose.


#2) What Are Your Values?


We’ve all heard about company or corporate values (most of which are just lip service, but, again, another story). Company values are imperative to holding structure and making sure that everyone is on the same page when working with customers.

You should have your set of values as well. This doesn’t have to be an extensive list, maybe 5-7 values. These are simply traits that you believe are important in life. A couple of mine, for instance, are constant-never-ending improvement, honesty & integrity, and authenticity.

A good way to figure out your values is to write down 10 characteristics that bother you the most, then find the opposite of those characteristics.


#3) What Are Your Passions?


No, I don’t mean sexual passions. Get your head out of the gutter. What are you truly passionate about? If you love video games, the world might tell you (and by world I mean friends and family) that there is no future in video games. But if this is you and you’re working as a bank teller because of outside pressure, your life is miserable.

Maybe you don’t know what your passionate about yet, and that’s okay. Keep trying things until you find something. A passion isn’t necessarily something you’re meant to do. Believing that there’s something that you’re meant to do (play violin, be an accountant, be a veterinarian) is like believing in soul mates. Statistically speaking, neither one makes sense.

If you know your purpose (helping people, being creative, saving animals) then you have an abundance of ways to achieve that purpose.


Now, I don’t give you this list of questions so you can read them and ponder them briefly. I expect you to sit down and write out the answers to all 3 of the questions. Take time to think through your answers. Be introspective, not just surface level. And when you’re finished or if you’re stuck, feel free to email me at I’d love to hear what you have to say.


If you’re not involved with something that is improving your life and are ready to make a change in your health and vitality, start by setting up your Vitality Strategy Session! Our Pack is here to support you on your journey.

How to Pull Yourself Away From Those Negative Thoughts

Do you consider yourself a worrier? Do you always think first about what could go wrong rather than what could go right when you make a decision? There is a valid reason why this occurs and it has to do with evolution. Our brains are hard-wired to overemphasize threats and exaggerate negative events. We feel these situations more intensely and see them more easily. Because we quickly see the negative side, we can’t readily see the positive side or the opportunities and resources that are also there. Negative thoughts feel real to us and we can accept them as reality. This hard wiring helped our hunter-gatherer ancestors survive living with predators and hunting their food. Even though we no longer need this survival mechanism as acutely, it still lies deep within our brain. The negativity bias can drain our vitality and happiness if left unchecked. Let’s take a look at a few techniques that can stop the negativity train that can takeover our brain.


  1. Practicing Mindfulness


Staying focused on the present moment and not stuck in the past or looking into the future can help us see situations more clearly. Take for example the time I woke up and saw I had a missed call from our adult son at 1am. I automatically imagined the worse case scenario. In the past, prior to the era of cellphones, these calls were associated with bad events such as the death of a family member or equally as important. Anyway, initially I didn’t even consider that it could have been an infamous “butt dial” phone call. It took me a few minutes to calm my panicking brain to see that possibility. I had to be present in the moment to realize if it were an emergency it would likely have not ended with one phone call.


  1. Reframing negative thoughts


Reframing is a technique that helps us to view an experience, emotion or situation so we can see the positive side. The first step is to recognize that you are caught up in a negative thought pattern and take steps to stop the cycle. You have to take a step back to separate yourself from your thoughts to see exactly what is going on. It’s like looking at the situation, event or emotion from a distance. This allows us a new perspective. For example, you have a 12 o’clock meeting and are out feverishly running errands. It’s been a hectic morning and you race to the meeting only to receive an email as you are pulling into the parking lot that the meeting has been cancelled. Ugh!… might be your first thought. You could be angry that they just wasted your time or you could reframe what just happened. Could it be that you really just received the gift of time back into your day? You just gained an hour to get more things accomplished at a less hectic pace or maybe time for lunch at your favorite place.


  1. Distract yourself


Remembering that we perceive or feel negative events, situations and emotions more intensely can make things seem worse than they actually are. Instead of wasting your energy in a negative thought cycle flip it into positive energy. We have all failed at something or other at least once or more in life. Instead of thinking “I am a failure” and making the thought a reality think about where you went wrong to improve your chances for the next time. Focusing on finding a solution is a better use of your time and energy. You could also start a project that you have been putting off or pick up a new hobby to help occupy your mind. Any activity requiring focus and is a little bit challenging will distract you and keep you from sitting in that negative mindset.


Yes, there are significant negative events, situations and emotions that are truly real but hopefully these are few and far between for the majority of us. It’s certainly comforting to know that there is a reason for all this negative chatter in our heads and why sometimes we find it difficult to let things go. It is not impossible to break the cycle but it will take effort and awareness. The next time you find your mind falling into a negative spiral, try one of the above techniques. If the one doesn’t work try another and stay more on the positive side of life!

The Easiest Way to Improve Sleep Quality

Sleep quality has been a hot topic as of late. The more and more you pay attention to the media, the more you will see recommendations to help improve your sleep. Many of these tactics probably work to varying degrees. After all, we’re all different.


Although there are so many different strategies you can use to improve your sleep quality, there is one in particular that is the easiest to implement. And, even better, it doesn’t cost you a thing (it will actually save you money). But, before we get to that, let’s look at the difference between sleep quality and quantity. Because understanding the difference is going to be imperative as we move forward.



Sleep Quality VS Sleep Quantity


As I mentioned above, what I want to talk about today will help you improve your sleep quality. I say this specifically because there is a difference between having better sleep and having more sleep.


On the surface, this makes intuitive sense. If you sleep better for the same amount of time VS sleeping crappy for a longer period of time, it stands to reason that you would rather want to sleep better than sleep more (at least in my head since I’m trying to maximize every minute of every day).


But, what if we look at this a little deeper. How does sleeping more compare to sleeping better when it comes to the impact it has on your body? That’s a great question. And any time I have a question, I look to research for the answer. Because (as long as the study was done effectively, which is a big IF) it’s harder to argue with science.


A recent analysis of 10 studies showed the relative risk of developing Type 2 diabetes. Relative risk was determined by studying over 100,000 people (high number are typically good instudies) starting at a certain age and following up with them at least 4 years later. There were a couple of interesting findings.


First, the study found that you were less likely to develop diabetes if you got less than 6 hours of sleep on average than if you got more than 9 hours of sleep on average. So sleeping more than 9 hours on average is more detrimental to your body than sleeping less than 6 hours on average.


Second, sleeping less than 6 hours on average was the least impacted of the studied groups. The highest impacted group? Those who reported the highest difficulty of maintaining sleep.


Okay, so that’s one study. What’s the big deal, right? One study doesn’t prove anything. Well, maybe. So if you need more convincing, let’s look at another study. And one that’s not so specific to one disease.


A study done in 1997 followed college students around for 7 days (okay, they didn’t follow them, cause that might be a creepy). During that time researchers measured the average amount of sleep, sleep quality, as well as a host of other measurements such as depression, anxiety, hunger, anger, fatigue and life satisfaction.


The study showed that, among those students who slept on average 7 hours a night, sleep quality had a bigger impact on things like depression, anxiety, hunger, anger, fatigue and life satisfaction, than did sleep quantity. In other words, the fact that they slept for 7 hours (an average recommended amount of sleep) wasn’t enough. If they slept 7 hours, but slept awful, then they were more likely to be cranky and angry. On the other hand, if they slept 7 hours and slept great, they were more likely to be happy and charming.



The Easiest Way to Improve Your Sleep Quality


Now that I have you convinced that sleep quality is more important than sleep quantity, let’s get back to the whole reason we’re here in the first place. And, in order for you to understand the easiest way to improve your sleep quality, we’re going to look at…you guessed it…a study!


Last year (yes, this study is that new) researchers did a study on 959 school teachers to see what effect television had on their sleeping patterns. Now, I know what you’re thinking…” of course he’s going to tell me to not watch TV before I go to bed”. And you would be mostly wrong if you thought that (I would always recommend not watching TV before bed. That’s just not what I’m going to say HERE).


The study found that teachers who watched on average 120 minutes of television or higher had significantly less quality sleep (and of getting fired, because when in the world do you have time to grade tests and homework if you’re watching more than 2 hours of TV?!?!) than did those who watched up to 60 minutes of TV.


So, the good news is, if you watch greater than 2 hours of TV (whether you’re a school teacher or not) and you want to improve your sleep quality, simply cut your 2 hours down to one hour. If you REALLY want to improve your sleep quality, shut down that one hour of TV watching at least one hour before you go to bed.


See, I told you I was going to save you money by the end of this article. All you simply have to do is cut back on your screen time and your quality of sleep will start to rise. Don’t underestimate the importance of this little insight. Quality sleep will go a long way in keeping you at your peak health (as we observed in the previous section. And one of your goals in life should be to be the best version of yourself that you can be!


If you’re not involved with something that is improving your life and are ready to make a change in your health and vitality, start by setting up your Vitality Strategy Session! Our Pack is here to support you on your journey.

Becoming Unplugged to Improve Your Life

The technological advances we have in our lives today are truly amazing. Smart phones are an example and have brought major convenience to our lives. We can read books, Google answers to questions and remain connected to the outside world 24/7. While these advances have improved our lives, they also come with a downside. Where can we find time to pause from all this connectivity?

Eighty four percent of cell phone users admit they could not go a day without their device and sixty-seven percent admit to checking for a call, text or alert when they didn’t even notice the device ringing. There is an emerging psychological disorder induced by technology called The Fear of Missing Out or FOMO. When I read about this, my first thought was really? The need to always be connected to what others are doing can leave people feeling depressed, lonely and unhappy. Not being able to leave work at the office can leave you feeling stressed and exhausted. As a nurse having to take call for emergencies at night after working all day, I know how this feels. Just ask my husband about the “fit” I threw at 3 am when the pager rang off for the third time that night. Lack of sleep brings out the best in me!

Unplugging or taking time off from electronic devices will improve your life and your relationships.


#1-Unplugging from social media can improve your emotional health. One in three people feel worse after checking Facebook due to feelings of jealousy, envy and loneliness.

#2-It helps to combat FOMO and can help you be more present with what is going on right in front of you.

#3. Having time to reflect or evaluate your life “quietly” may open up new opportunities for growth and development.


Unplugging or powering down can be done several ways. Some influential people set aside a month every year to unplug from all technology. They use the time to catch up on reading, spend quality time with their family or working on a new skill. While I think this would be pretty cool, I also think it would be too challenging for many of us. So start with just an hour a day. For the first hour of the day, don’t check your phone. Take that hour to do some stretching, meditate, catch up on reading or eat breakfast with the kids. Spending a couple of hours unplugged in the evening allows you time to reflect on your day, connect with real people and prepare your body for a good night’s sleep.

Taking time off is important for our health but especially our happiness. Just like our body’s need to rest and recover, our brains need to do the same. Let’s not be a world of people walking around with our heads down staring at our phones missing out on what’s really going on. Unplug each day to make a real connection with yourself and others.


If you’re not involved with something that is improving your life and are ready to make a change in your health and vitality, start by setting up your Vitality Strategy Session! Our Pack is here to support you on your journey.

The 3 Things You Can Change to Become Fulfilled

At the beginning of our journey to understand the Pyramid of Vitality, we started by talking about the seemingly unrelated topics of purpose and values. On the surface, it doesn’t make sense why purpose and values has anything to do with your physical fitness or your lifestyle decisions. At least until you dig into it.


The last of the 3 characteristics of vitality (if you missed the other articles on the previous 2, you can see them HERE and HERE) will almost assuredly fit into this “unrelated” category as well. We talked about it briefly in the last article, which gave us an understanding of what happiness and fulfillment truly are and how we change and adapt to our situations over time.


The reason that I include fulfillment, the 3rd characteristic of vitality, in the Pyramid is simple. When people come to Thrive, they come because they want to lose weight or look better naked or get rid of their bingo arms. This is all surface level stuff (which is still important to a degree). But what we slowly find out about many people is that they aren’t satisfied with their life and are hoping to use fitness to help fill some sort of void and pull them out of the funk that they’re in. And even though fitness and lifestyle development are wonderful ways to do that to attain happiness in the physical part of your life, I want our members to be able to be happy with every part of their lives. And without that, without truly being happy (not content, that’s dangerous) in all aspects of your life, then simply losing weight will not be what pulls you out of the rat race.


What Are Aspects That Impact Our Fulfillment


Last time I quoted Tony Robbins in saying, “success without fulfillment is the ultimate failure”. In my opinion, coaching someone on how to be successful in losing weight or how to coach someone on how to build a 300lb deadlift is easy. There are certain strategies that pertain to everybody, and then you may have to fine some a few things here and there to the individual. Overall, though, the strategies that you need to lose 20lbs or to deadlift 300lbs are consistent from person to person.


When it comes to fulfillment, there’s a whole other ballgame. What fulfills me will not fulfill you (or maybe it will because we share similar ideologies or hobbies or passions). So teaching someone how to be fulfilled is much more technical than showing someone how to lose weight. None the less, there are only 3 things that have an impact on whether or not you are fulfilled with your life:


#1) How You Think


This is #1 for a reason. How you think drives #2 and #3 on this list. Your mindset is the most important thing that you can develop to help you be fulfilled. Just to break it down a little more. Genereall speaking, there are 2 dominant mindsets in this world: a fixed mindset and a growth mindset. Someone with a fixed mindset believes that they have no control over their circumstances. They believe that they were dealt this hand and that’s all the cards they have to play with. A growth mindset, on the other hand, lets you understand that you are control of your destiny. No matter what happens, you have the opportunity to either learn from a given situation or let it eat you alive. This is my basic belief on my mindset is so important.


#2) How You Feel


Feeling follows thinking. First you decide what something means. If you lose your job, you may decide that that means your incompetent. Once you’ve decided that, then you will decide how you’re going to feel about that meaning. So if you decide you’re incompetent because you lost your job, you may decide to feel angry or depressed or resentful. This is the basis of how you feel. And you can decide how you feel at any given moment.


#3) What You Do


The last function of fulfillment is what you do. Once you’ve decided that you’re incompetent for losing your job, and then you decided that you’re angry about losing your, the next step would be to decide what you’re going to to about it. For a lot of people in this situation, they may sit at home for a couple of months collecting unemployment while feeling sorry for themselves. This is a strategy of sorts, but probably not a strategy that will get you anywhere fast. None the last, the last thing you do is decide what to do.


How to Improve Your Fulfillment


Now that you have a basic understanding of the 3 functions of fulfillment, let’s see what we can do to help improve each one. Like I said before, fulfillment is an art, not a science. These strategies are very much on the surface of things that you could (and probably should) be doing to improve the overall happiness and fulfillment you have with your life.


#1) How You Think


Your mindset is above and beyond the most important part of your mental wellbeing that you should work on on a regular basis. Your mindset allows you to either grow beyond your potential, or stay in the rat race. Developing the mindset that you need in order to sustain you on a regular basis takes time and effort. It’s something that you have to do every day, day-in and day-out.

I would start by reading the book, Mindset, by Carol Dweck. In the book you will develop a better understanding of what I mean by growth and fixed mindset. Along with reading the book, I suggest you start a regular meditation practice. Meditation is one of the most underutilized practices that can help with so many different aspects of your life. And it doesn’t take much to do…and it’s free. Meditate first thing in the morning. This will put your brain into an alpha wave state, which means you relaxed and non-judgmental of your thoughts and the day ahead. Start with just 5 minutes. Once that’s easy, add 1 minute. Continue to add 1 minutes a week until you find the right spot for you.


#2) How You Feel


Emotions are wonderful things. No matter if you’re angry or happy or resentful, your emotions can help in in some form or fashion. The goal with emotions, though, is to make sense of them and why you’re feeling them in the first place. Which is why I suggest that you start to journal. Your journaling doesn’t have to be anything intricate. Again, this may only take 5-10 minutes each morning or evening (or both).


The goal with your journaling should be to make sense of the thoughts and feelings you had during the day, especially during big events throughout the day. For instance, if you went to the gym and had a bad workout, maybe that made you feel inadequate. Why did you feel inadequate? Is it because you think that every workout should be a record breaker? Or because you think that the rest of the world is going to judge you because you didn’t go as hard as you could? Take 5-10 minutes to figure out these emotions. And once you do, you’ll start to see that you can control your emotions, and your emotions don’t have to control you.


#3) What You Do


Okay, there are a lot of avenues I can pursue on this one. For the sake of consistency, we’ll continue with our sequence of events that we’ve gone through so far. However, if you’d like to learn a little more about what to do as far as time management goes, read THIS ARTICLE. 


What you do in a given situation has a lot to do with how you feel (and how you think), especially in that moment. One of the best ways to understand what your feeling in a particular moment is to be mindful, or, more directly, build mindful awareness.


Mindful awareness is the ability to notice exactly what’s happening and how you’re feeling and thinking in a given moment. It’s being able stop when you feel your judgements rushing over you and deciding to take a different path. Being mindful is something you have to work on every day. A great way to help build mindful awareness is to do a 5 second pause. Let’s say you’re in an argument with your spouse. They’re not happy with the clothes you’re wearing to a party, and you think that they are being ridiculous. In this moment, most people’s gut reaction is to argue and argue and argue, thinking that, eventually, they’ll get their point across. But for those of us who have been in arguments with our spouses before (everybody raise your hand), it rarely turns out that the other person stops and goes “you know, you’re right”. So next time you’re in this situation and you feel yourself start to argue, pause for 5 seconds. During that 5 seconds, think about what you’re actually trying to accomplish in that situation. Are you trying to argue or are you trying to make it to a party? Decide what it is you really want, and you may change your course pretty quickly.


Now that we’ve covered every characteristic of the Pyramid of Vitality, you have a better understanding of some of the steps you can take to start to become the best version of yourself that you can be. Every single one of these characteristics is an ongoing process. Your fitness and lifestyle and fulfillment should all be attended to on a regular basis. If you want to be truly vital in your life, you will take this to heart. Remember, always choose to live with passion.


If you’re not involved with something that is improving your life and are ready to make a change in your health and vitality, start by setting up your Vitality Strategy Session! Our Pack is here to support you on your journey.

Understanding the Art of Fulfillment

We’re entering the home stretch of our journey. If you’ve been with me through all of this, let’s quickly review what we’ve covered (if you haven’t read the previous articles, I strongly recommend you do so in order to get a full understanding of this topic):


#1) We covered the basics of the Pyramid of Vitality and how it can have an impact on your life.

#2) Understanding that your Values and your Purpose drive the Pyramid is imperative to making the decisions you need to make in order to lead the life you want to lead.

#3) How you move, how often you move, and how you rest and recover are the only 3 things you can change in order to develop better fitness.

#4) In order to have a Lifestyle you want, the 3 functions you need to pay attention to are how you behave, how you eat, and how you rest and recover.


Which brings us to the final characteristic of the Pyramid of Vitality. Because this final characteristic is so important, I want to break it up into 2 articles. This first article will give us basis of understanding for what makes us happy. The second article will go into the 3 functions of Fulfillment, the final characteristic, and give you actionable steps in order to become more fulfilled in your life.


The Science of Achievement and the Art of Fulfillment


Tony Robbins says that there are 2 skills in life that we all must master. The first skill in the science of achievement. Notice I say “science” of achievement. These are the tactics, strategies and steps that you can take in order to attain a result. We’ve talked about some strategies to moving better and feeling better and eating better. These are strategies fit into the science of achievement.


The second skill that we all need to master in life is the art of fulfillment. This time I referred to fulfillment as an “art” and not as a “science”. Fulfillment is an art because it is different from person to person. While eating whole foods and moderate carbs is a strategy to help anybody to become a healthier version of themselves, it’s not so simply to point out one strategy to that will make anybody fulfilled. What fulfills me will not necessarily fulfill you. My purpose in life is to help as many people as I can become as healthy and vital as they can be. You might read that and think that it sounds like the most boring thing you could possibly do.


The problem is, even though many people achieve ultimate vitality or become rich beyond their means, most of us don’t understand what is going to make us happy. And, as Tony Robbins says, success without fulfillment is the ultimate failure. So let’s see what we can do to buck this trend.


The Paradox of Happiness: Why We Don’t Know What Makes Us Happy


Happiness is a hot topic nowadays. Even though we should much happier now than we were 10, 20, 50, 100 years ago, it seems to be slipping the other way. Take happiness per GDP for instance. Although GDP per capita has gone up significantly over the last 30 years, the average American’s happiness in that same amount of time has stayed the same or declined. So why are we getting more sad even though we are wealthier overall?


Plenty of research has been done in order to answer this question. There is one particular study that I find intriguing that may help you understand why we struggle to be fulfilled in such an abundant age. In 1978, a group of recent lottery winners and a group of recent accident victims turned paraplegics or quadriplegics  were interviewed. The researchers asked the groups a handful of questions, one of which was to rate their average current happiness. The lottery winners, on average, rated their happiness at a level of 3.33 out of 5. Not bad, but maybe you expected it to be higher. The accident victims, on the other hand, rated their happiness at a level of 3.48 out of 5. Yup, you read that right. The accident victims, on average, had a higher rate of happiness than lottery winners.


What Does This Study Tell Us About Happiness?


So how does it even make sense that someone who has become a paraplegic is happier in their life than someone who has recently become a millionaire? After all, if you asked a group of people to rate their assumed happiness after such events, they would certainly say that they would be much happier as lottery winners than they would be as paraplegics.


What we don’t see, and often overlook as the consumer society we’ve become, is what happens after an event happens. Although we may assume that winning the lottery would make us filfilled, just like we assume that having a jelly donut or buying a Michael Kors purse will make us fulfilled, what we don’t understand is the principle of adaptation.


What is the Principle of Adaptation?


As a consumer society, we pride ourselves on the things that we have and believe that having those things will make us happy and fulfilled. And once we have one thing, and aren’t fulfilled, we buy another thing, assuming that THAT thing will make us happy. And once that doesn’t work, we buy more and more and more, until we just convince ourselves that we can’t be happy no matter what.


The problem isn’t that we can’t be happy. The problem is that we’re pursuing the wrong THING to make us happy. You see, we adapt to having things. People think that having more money or a jelly donut or a Michael Kors purse will make them happy. And that would be right, for a while. Your mind has this funny way of adapting to the things you have. And unless you constantly reflect and give gratitude to those things (which most of us don’t), your mind will adapt to them and look for the next thing that will make it instantly happy.


This is the dangerous feedback loop we put ourselves through on a constant basis. If you don’t take the time to correct it, I.E. figure out what it is that truly makes you fulfilled, then you will constantly be seeking the one thing that makes you happy (with very little likelihood of actually finding it).


Achieving Happiness and Fulfillment


As you see, fulfillment is not a short term proposition. In fact, fulfillment is something that you are constantly working on and figuring out as you go through life. What makes you happy and fulfilled in your 20s is going to be different than what makes you happy and fulfilled in your 50s. The key is building the foundation to be able to adapt to those changes so that you’re not blown completely of course when something steps in your way.


We will all have periods in our lives where something unforeseen will happen. No matter what it is, it is going to change your life forever. For now, it’s up to you to build the resilience that you need in order to take on these events and attach them head on. In our next article, we’ll cover the 3 functions of fulfillment, which will give you some insight on what you need to do to build resilience within yourself. This resilience will not only lead to fulfillment, but also allow you to take on the surprises in life that we don’t see coming.

Improving Your Lifestyle to Improve Your Vitality

Welcome back everybody. This is the forth article in a 5 article series that I’m putting together to help you understand how to improve your health and vitality by improving each characteristic in the Pyramid of Vitality. If you’ve missed what we’ve talked about so far, I suggest you look back at the previous 3 articles, which you can find HERE, HERE, and HERE.


The last article covered the first characteristic of vitality, and that would be fitness. This one makes a lot of sense. I imagine you can’t make a trip to the doctor without them telling you that you need to get in better shape or lose weight or take off a couple of inches around your waste. So, if fitness is one aspect of vitality, it would make sense, then, that nutrition would be included, as well. And if you assumed this, you would be partly right…but also mostly wrong.


You see, over the course of the last few decades, our concept of how to change our nutrition has been messed up, to say the least. Nutrition is part of a much bigger picture. The reason why fad diets and cleanses don’t work in the long run is because they don’t fit into this bigger picture. There is much more to nutrition than simply following a meal plan and getting results (at least for the average person). That’s why I’m going to ask you to suspend your normal thinking of nutrition for the time being. I want to show you how nutrition is really lumped into something much bigger, and that’s called lifestyle.


The 3 Functions of Lifestyle


Recently, there has been a shift in how we see our health and vitality. The 80s and 90s were ravaged by infomercials, products, trainers and gyms that were selling you on this simple idea of getting fit. To go along with that, there were fad diets, pills, and surgeries that could help you lose weight and look fabulous. Some of this hasn’t changed, and I imagine a level of this will be around forever. But it really wasn’t until the turn of the new millennia until we started to understand this idea of a healthy lifestyle.


On the surface, it’s easy enough to understand what lifestyle is. Lifestyle simply is the culmination of certain decisions we make on a regular basis that leads us to achieve the results we have, physically, financially, personally, or otherwise. When it comes to your health, there are really only 3 things that have an impact on your lifestyle:


#1) How You Behave


No, I don’t mean whether you’re naughty or nice. Although, I also don’t not mean that (you get that double negative?). What I mean by how you behave is, what you do a regular basis. That could mean your job, how often you go out to bars, how often you get together with family, how many much vacation time you take in a year, or how long you work. There are a lot of things that fit into this category. I just want you to understand that you’re choosing to do on a regular basis (your behavior) is having an impact on your health.


#2) What You Eat


Yes, what you eat is second on the characteristics list, after behavior. Why is that? Simple. Most of our nutritional habits can be linked back to our behavior in some form or fashion. Yes, what you eat is absolutely important. But, being in the fitness industry for almost a decade now, I’ve seen that it’s not as easy as simply telling someone to stop eating ice cream at night. There is a behavior pattern that is getting them to that point. For some people, that’s sitting down on the couch and turning on the TV. For others, it’s simply the act of opening the fridge hoping to find a little snack to eat.


#3) How You Rest and Recover


If you read the last article about the 3 functions of fitness (if you didn’t, go read it HERE), you know that this is also the third function of fitness. And although they say the same thing, rest and recovery here is not the same as rest and recovery for fitness sake. For the purposes of lifestyle, I’m talking about how much you sleep, how much vacation you take, how many times a week you meditate, how often you go for a leisurely bike ride (or a downhill mountain bike ride if that is what relaxes you). The important thing is this category is doing the things that you enjoy doing and that keep you even and relaxed.

How to Improve Each Function of Lifestyle


So you see, although lifestyle only has these 3 functions, there are many, many things that fit into each one of these categories. Making a change in one or all of these categories can be daunting. After all, when most people are told that they need to lose weight, their first reaction isn’t to stop going to bars, stop eating ice cream at night, and start sleeping more. The first action step for most in this scenario is to join a gym. Which isn’t necessarily the wrong thing. It’s just the easiest thing. Because it doesn’t require that you possibly cut out some of your social group or, goodness forbid, not watch your fifth episode of House of Cards on Netflix at night.


Yes, making changes in this category is going to be a challenge. But challenges are what ultimately make us stronger. And if we’re not willing to work through them, we’ll continue to get the life we’re earning. A smarter man than me once said that you’re always getting what you ask out of life, even though your SAY you want more. With that being said, let’s check out some actions steps that can move us forward in our lifestyle:


#1) How You Behave


Like I said, this is a BIG category, so I’m not going to tackle every bit of behavior. I will, however, share with you this wonderful tool that has helped me better understand the decisions that I’m making that are impacting my health. Like I said, behavior has an impact on a lot of things in our life, including food. So becoming aware of what the behaviors are that are leading you to make certain decisions is imperative. That’s why I started practicing Mindful Awareness. Mindful Awareness is simply being aware of your thoughts and actions as they are happening, especially in times that may be having a negative impact on your physical or mental health.


For instance, quitting smoking is a big decision for people. One of my best friends recently told me his quitting story. Luckily, his company pays for them to work with a Quit Coach if you choose to quit smoking. And one of the first questions his Quit Coach asked him was when he had his first cigarette of the day. His answer was that he would grab a Starbucks iced coffee out of the fridge, go out on the balcony, and have a smoke. So the Quit Coach suggested that, instead of grabbing the iced coffee, he grab a glass of water. Seems simple, right? Well, for most of us, we don’t look at the behavior BEFORE the action. We just look at the action and try to fix that. So, use Mindful Awareness to understand what behaviors you have that may be leading to unwanted actions.


#2) What You Eat


Okay, this topic has been beaten to death over and over again. I’m not going to tell you what you should and shouldn’t eat. I’m not going to tell you that you’re a bad person if you eat ice cream (yes, I had cookies and ice cream this past weekend, and I enjoyed every minute of it!). I’m only going to give you some guidelines to follow to improve your nutritional prowess.


First, 90% of the time, only eat meals made with whole foods. What does that mean? That means anything that has more than one ingredient doesn’t count. A whole food is the food itself, in whole form. Think chicken breast, eggs, kale, apples, berries, walnuts, pecans. Those are whole foods.


Next, drink at least a liter of water a day, and better yet, 2 liters of water. This will help eliminate some of the unwanted calories you get from other drinks (no, I’m sorry, your orange juice in the morning is not health and nutritious. It is pure sugar…with a bit of vitamin C).


Lastly, the other 10% of the time, do what you want. Yes, this includes having some ice cream or double stuffs or a couple of twinkies. Now, don’t overestimate your 10%. This is where people get thrown off. The 10% is much smaller than you think. And when I say 10%, I mean 10% of the week, now 10% of the day.


#3) How You Rest and Recover


The biggest topic I want to cover here is sleep. The majority of people do not get enough sleep. Chronic sleep deprivation does a whole bunch of things to your body, the least of which is makes you fat (at least fatter than you would be if you slept regularly). Sleep is where your body replenishes and restores itself from the day before. So having inadequate amounts of sleep means not letting your body fully restore itself naturally.


A couple of tips to get more high quality sleep: first, turn off all blue lights at least 60 minutes before bed. Yes, that means phones, tablets, and even TV. I know, TV helps you to go to sleep. Maybe. But it’s also not letting you stay asleep. Blue light suppresses your body’s production of melatonin, the hormone the puts you to sleep and keeps you asleep.


Second, make your room dark, but not too dark. There are lot of fitness experts that will tell you that your bedroom should be pitch black to get adequate sleep. I personally always put things to the evolutionary test. If it doesn’t make sense on an evolutionary basis, then why should I do it? Our body’s run on their circadian rhythm. And that rhythm is controlled by the sun/moon cycle. So blocking out the moon light at night is taking away an important aspect of our body understanding when it’s time to wake up. So let the moon light in, and shut the rest off.


Lastly, the bedroom is for 2 things and 2 things only. The first one is sleep, and the second one is sex. The bedroom is not for doing work or watching TV or even reading (admittedly, I’m a bit of a hypocrite on this last one. Although I may only read 1 or 2 nights a week total). Always remember, your body is an adaptation machine. And if it’s used to doing work before bed, then it will stay up expecting work.


Article 4 is almost finished. We’ve made a ton of progress so far. I’m impressed that you’ve made it this far if you’ve stuck with it up to this point. I know this is a lot of information. Make sure you’re putting these things into action so that they are making change in your life. Remember, knowledge is not power. Knowledge is potential power. Execution beats knowledge any day of the week.


If you’re not involved with something that is improving your life and are ready to make a change in your health and vitality, start by setting up your Vitality Strategy Session! Our Pack is here to support you on your journey.

Knowing Your Values and Your Purpose to Improve Your Vitality

If you live in the corporate world you’ve heard of mission, vision and values. Maybe you’re a business owner and have read about the importance of having a mission a vision and values to be able to guide your company in the right direction. I vehemently agree that, in business, you need these things in order to understand where your company is going.

However, even though these things are touted in the business world and are a necessity to be able to guide a company in the right direction, why do we not talk about these things on a personal level? I mean, is not important to understand what your values truly are? After all, without truly understanding your values, you can’t make basic or big decisions in life in a coherent way. It’s just not possible. So, before I go off on a tangent and blow this article to smithereens, let me explain myself a little better. Then you can start to see the importance of having your purpose and you values.


What Really Guides Your Decisions?


The last time we talked, I broke down the 3 characteristics of the Pyramid of Vitality and how each characteristic has 3 functions. Without getting into too much detail, here are the 3 characteristics and the functions to go along with them:


#1) Fitness – How you move, how often you move, how you rest and recover

#2) Lifestyle – How you behave, how you eat, how you rest and recover

#3) Fulfillment – How you think, how you feel, what you do


Again, if you missed the last article, it’s important that you go back and read it by clicking HERE. This will give you the ground work for understanding why this article exists.

Within each one these functions, you are constantly making decision. Whether you’re deciding to do Yoga, or deciding to follow a Paleo diet, or deciding to go out and how beers with your friends, your decisions are what drive your level of vitality. So if that’s the case, then what is driving your decisions? After all, none of us make decisions blindly without some form of thought or guidance (at least, we don’t do this often. If you do this often, your life will be filled with constant uncertainty…which isn’t necessarily a bad thing, but will likely lead to constant stress as well).

Even though it feels like we make daily decisions on a surface level, all of your decisions are guided. They are guided simply by your values and your purpose. “What?! Values and Purpose?! My only purpose is to make money to be able to relax and party with friends!!” Well, maybe this is the case for you. And if it is, that’s okay. You are making decisions on your values and purpose by deciding that you simply want to make money and relax. Let me explain a little better…


How Your Values & Purpose Guide Your Decisions


As the interconnected, social beings that we are, we constantly surrounded by people and situations that shape who we become over time. When we’re children, we watch our parents interact with each and watch how they interact with us and adjust our beliefs accordingly. As teenagers, we are greatly influenced by our peers and social groups. If you are part of the popular group, your thoughts and beliefs will be much different than if you are part of the unpopular group. All of these interactions over time slowly create our values.

We may not acknowledge it, but our values manifest themselves through our interactions with others as children and as teens. This is when the majority of beliefs become ingrained in us. So whether you see it or not, your decisions are being guided by someone else’s beliefs, whether that be your parents or your high school friends or your college roommate. The accumulation of these beliefs become your values. And if you’re not careful, you will continue to be guided by other people’s beliefs and values throughout your life.

Your purpose acts in much the same way. Many of us don’t have a purpose. I’m not saying that many of us are useless and shouldn’t be here! I believe that each and every one of us has a purpose and has the obligation to fulfill that purpose. What I’m saying is that most of us don’t see our purpose for what it is. We see what other’s believe our purpose is and follow that instead.

Let me give you an example. If you ask people who work in a corporate job why they stay at their job, even though they may not like the company, they will say it’s because of security. If you then ask them where they learned that being in a corporate job offers them security, they will surely tell you that their parents told them to get a job at a good company and to hang onto it for dear life. Now, this is becoming less and less prevalent. However, the point remains the same. Many of us jump into a job and stay there because our parents ingrained in us the importance of having security. And security, for them, means working for a big corporation with good benefits. So, in turn, your purpose becomes doing the same.


How to Create Your Own Values & Purpose


As you can see, we are greatly influenced by those around us. Every interaction we have has the opportunity to change our perspective of life in an instant if we let it. Sometimes this is a good thing and sometimes it’s not so good. Where we get in trouble is when we are too easily guided by other people’s thoughts and beliefs and don’t have a grasp on who we are and what we stand for. This is why it’s important to find and develop your own values and purpose. Because without them, you will be constantly making decisions and creating beliefs based on the opinions of others around you.

To start to understand what your true values are, let’s look at what it is that you don’t like. I want you to make a list of at least 10 characteristics that you don’t like in somebody. For instance, a short list of my dislikes includes:

#1) Arrogance
#2) Dishonesty
#3) Fakeness


Now that I have my list of dislikes, I can make my list values. Simply figure out what the opposite of your dislike is, and that is the value that you place in the spot. For instance, here are the attributes that would take the place of my dislikes:

#1) Self-Confidence
#2) Honesty and Integrity
#3) Authenticity


Slowly, you can begin to shape your values. As you do, you’ll see how important it is to understand your values in order to make proper decisions.

The next objective is to figure out your purpose. If you have no idea what to do here, we can take a similar approach to find our purpose as we did to find our values. First, write down 3 things in this world that you are passionate about changing. Yes, I want you to think BIG. Forget about making money, forget about paying bills, forget about making your parents happy. Write down 3 things that you are truly passionate about changing in this world. Maybe you’re passionate about the overuse of drugs or the waste of solar energy or going to Mars. Maybe you love cats and hate to see them suffer. For me, my passion is health and vitality. This is where I see making the biggest impact in the world.

Now, if you have your 3 passions, pick the one that most excites you. Pick the one that, when you see it and read it, you get worked up. Did you find it?! Good. Now that you have your passion, it’s time to make your purpose statement. This is done by stating your passion in a way that lets the world know what you’re here to do. It lets the world know how you make your decisions. If you’re having trouble, here’s my purpose statement to give you some guidance:


I’ve been put on this Earth to help as many people as I can become as healthy and vital as they can be.


Does that leave you any question about my purpose? I thought not. This is how I make my decisions in life, based on this statement. If come to me with a business idea about opening a bar or a new fast food restaurant, I’m not in. Why? Because it doesn’t fit my purpose. I would be completely contradicting myself otherwise. Do bars make people a lot of money? Yes. Is fast food a great way to become filthy rich? Absolutely. But that doesn’t mean anything if goes against my purpose.

I hope you took the time to make it through this whole article and find your values and your purpose. If you didn’t get a chance to actually go through these exercises, please do them later. It’s imperative that you garner an understanding of these aspects of your life. Without them, you may be making decisions that someone else wants you to make.

Now that we understand our purpose and values, we can begin to break down the Pyramid of Vitality one characteristic at a time. As we do, you’ll start to see how your purpose and values guide your decisions and how, in turn, have a huge impact on your ultimate vitality!

How to Achieve True Health and Vitality

The last couple months have been extremely exciting for myself and our team at Thrive. We are in the process of moving into a new facility, we are involved in a trail race fundraiser for a local non-profit, and our Pack is growing at a rapid rate (given the time of year, this last fact is especially exciting!). And even with all these things going on, I have another thing that has really been exciting to me that I’ve looked forward to writing about for a while but haven’t had the time until now.


Recently, I’ve been trying to figure out how to explain my thought about what it takes to achieve true health and vitality. This ideology is not the same as every other fitness, nutrition or health expert, because I’ve seen how the fitness and nutrition industries have ravaged the general population with useless services and products and don’t want to get caught up in the same game as everybody else.


So, in order to more easily to explain how we do what we do and why it’s important, I broke it down in a way that is simple yet effective. And before we get into the meat of this ideology, let’s take a look at the process as a whole.


An Intro to The Pyramid of Vitality

Generally, when you’re looking to improve your health in some form or fashion, whether that be losing weight, or putting on muscle, or moving better, or feeling better, you go to a gym or personal trainer or nutritionist or health practitioner and figure out what you need to do to reach your goal. And, generally, you will start to move towards better health utilizing that function. That may be by lifting weights or by changing your diet or by taking pills. The point is, most people start to improve their health by only seeking to change one characteristic of which may improve your health.


This idea implies that there are multiple characteristics of health, which there are. The problem is, most people in the health and fitness industry only offer to help you improve one characteristic at a time. And many times, it’s not done in a sustainable, lasting way (this is where 90% of people fail when it comes to improving their health).


So, in order to see what it really means to be in good health, you need to be able to raise your standards on what it means to be truly healthy. That’s what it shouldn’t be enough for you to just be “healthy”. Don’t get me wrong, healthy is good. But, achieving health doesn’t always give you the freedom to move well, be strong, live long, and be happy. In order to do that, you need to achieve ultimate vitality!


This is why I created the Pyramid of Vitality. Pyramid is kind of a lie, really, because it’s actually just a triangle. But, how cool does Triangle of Vitality really sound?!


How the Pyramid of Vitality Works


Since achieving Ultimate Vitality is about more than just working out more or eating better or sleeping better, is doesn’t make sense to just focus on one thing or the other. This is why the Pyramid of Vitality is a pyramid and not a dot. The pyramid has 3 points, and at each point is a characteristic of vitality. Yes, there are only 3 characteristics of vitality. Two of the characteristics will not surprise. The last characteristic, though, may throw you off a bit.


Now, it’s not enough to know that there are 3 characteristics of vitality. You have to know how you can impact each one of these characteristics in order improve any one that may be lagging behind. And in order to do that, you need to know what to improve. That’s why each characteristic has 3 functions that you can change in order to improve the characteristic of your choice.


Before we get ahead of ourselves, let’s take a look at each characteristic and break each one down into its related functions:


#1) Fitness


Like I said, the first 2 characteristics make sense and shouldn’t surprise anyone. Fitness is a basic characteristic of health and vitality. Without a basic level of fitness, your vitality will not be an optimum level and your longevity will be shortened because of it.


What may surprise you is that there are only 3 things that impact your fitness level. Those 3 things are: How you move, how often you move, and how you rest and recover. Yes, those are the only 3 functions that can increase or decrease your level of fitness. Now, there are thousands upon thousands of things that can fit into these functions. So, it’s up to you to decide which thing to choose to improve the function you’re after.


#2) Lifestyle


I know, you probably expected the second characteristic to be nutrition. Surprise, surprise! Nutrition is extremely important when it comes to your health and vitality. Without proper nutrition, you may fall into disease quicker or decrease your fitness level and more. But, simply having nutrition as the second characteristic of vitality doesn’t encompass everything we need it to. That’s why you should look at nutrition as a function of lifestyle.


With that said, the 3 functions of lifestyle are: How we behave, how we eat, and how we rest and recover. Yes, rest and recovery are a part of lifestyle and fitness. The reason is, these are different types of rest of recover (which we’re not going to get into today). Just keep in mind, your physical body needs rest AND your mental body needs rest.


#3) Fulfillment


The final characteristic of vitality is the one that usually surprises people. Fulfillment doesn’t seem like something that should be included with fitness and lifestyle. But, when you’re viewing your health through the lens of ultimate vitality, you’ll see that, without fulfillment, nothing else matters.


See, fulfillment is the biggest shortcoming in most of our lives. We buy fancy purses and expensive cars and big houses, hoping that these things are going to make us happy. But, inevitably, that don’t. And this is because we aren’t fulfilled with our purpose and who we are, so we try to fill the void with THINGS. Now, things can make you happy, but only if you’re already happy with your life and yourself.


The 3 functions of fulfillment, then, are: How we think, how we feel, and what we do. It seems silly to break fulfillment down to 3 simple ideas. But, when you truly think about it, anything that can and should make you happy fit into these 3 functions. If you’re missing one, it’s going to tough to improve your overall happiness. Success is great. But always remember, as Tony Robbins says, success without fulfillment is the ultimate failure.


Now that we have a basic idea of the Pyramid of Vitality, we’ll begin to break down each characteristic one at a time. But, before we do that, next time we’ll look at something I didn’t mention in this article at all. And that is, what drives the Pyramid of Vitality? Because there are so many things that you can do to impact each function of the 3 characteristics, you have to have something that guides your reasoning behind doing them. That will be our next topic. Until then, keep working your ass off and continue to get better each and every day!


If you’re not involved with something that is improving your life and are ready to make a change in your health and vitality, start by setting up your Vitality Strategy Session! Our Pack is here to support you on your journey.