Our bodies are not just filled with water like a pitcher on a hot summer day but embedded in our cells of our major organs such as the brain, heart, muscles, bones, blood and skin. Our body functions are reliant on optimal levels of water to carry out survival. Some examples of what water is needed for is:

• transport nutrients and oxygen to the cell for repair and growth

• flushes filtering organs such as the kidneys and liver to aid in detoxification

• lubricating our bodies, such as joints and digestive tract

• padding our joints from impact when we run, jump, twist and fall

• cooling the body to prevent overheating

Drinking 1/2 of your bodyweight in ounces per day

For example: A 150lb person needs to drink 75oz of water per day

I recently began to take a different approach to my grateful journaling. I felt as if I needed to get things off my chest so I began to record voice memo’s on my phone while walking. To let go of every string attached to your life and your mind and just dream. The exercise was simple but by speaking out all of my emotions first I began to tap into a subconscious level mindset that allowed my vision of life to become more clear.

• 10 Minute Mind Dump. Immediately say what is on your mind

• 10 Minute Dream: Imagine what your life looks like 10 years from now?

• Imagine what your life looks like 3 years from now?

Steps are how we monitor our NEAT (Non-Exercise Activity Thermogenesis) levels. Daily tracking of steps can be a crucial component to success with fat loss, and out of all the variables it is by far the easiest to adjust. We can not only monitor NEAT levels but structure them effectively, giving a much greater rate of success. Steps can be tracked daily through the use of the following:

• Smart Watch (Apple, Garmin, Whoop)

• Pedometer

These steps are your incidental activity and must be measured outside of training and cardio. Periodize your step goals by phases with each phase lasting 3 weeks.

• Phase 1: 8,000 Steps per Day

• Phase 2: 10,000 Steps per Day

• Phase 3: 12,000 Steps per Day

Protein makes up the bones, muscles, cartilage, skin, blood, hormones, enzymes and all tissues of the body. The structure of protein is made up of smaller units called amino acids. Amino acids are the basis of all life processes and are essential for every metabolic process. They are responsible for transportation and storage of all nutrients such as water, fats, carbohydrates, proteins, vitamins and minerals. Without amino acids, the body can lead to metabolic disturbances which may be the cause of a majority of diseases such as obesity, high cholesterol levels, diabetes, insomnia, erectile dysfunction and arthritis.

Like its roots meaning “first one,” the most important time to ingest protein is first thing in the morning. Studies have shown that the:

• First 30g of Protein is dedicated to the Detoxification System

• Second 30g of Protein is dedicated to the Immune System

That is a minimum of 60g of high quality protein that needs to be ingested to ensure proper detoxification and a strong working immune system. The rest of the day is highly individualized based on the goals of the individual.

One of the greatest challengers for people who suffer from a sleep disorder is synchronizing their circadian clock. Studies have shown that irregular sleep patterns have an impact on hormone secretion. Especially a negative impact on Cortisol, Growth Hormone and Melatonin.

The amount of sleep varies for each individual, depending on circadian rhythm, age, needs, habits, and health issues. In general, an adult needs 7-9 hours of sleep in a 24 hour time period. Teenagers need a little more, closer to 10 hours and Young Kids vary up to 15 hours.

First things first, develop a sleep/bedtime ritual that allows your circadian rhythm to synchronize with your schedule. The more serious and consistent you apply these basic steps, the higher your chances of reaching ultimate sleep.

• Go to bed the same time every night (Side Note: 10:30pm in Chinese Medicine is said to be the sleep hour ultimate). Face the facts that a strict change has to be made. Start to set your alarms 1-2 hours before bed so that the body can realize that it is almost time for bed.

• Turn your bedroom into a bat cave, install dark curtains to totally immerse the room in darkness if needed. The less light, the more Melatonin that can be released.

• Use a sleep mask or earplugs to minimize disturbances from light and noise.

• Fade out light 1 hour before bedtime. This is not just limited to bedroom lighting, this also includes turning off TV, cell phones, computers. Reading a book or using a kindle with dim lighting can be the perfect source of entertainment before bed because there is no colors associated with using this.

• Avoid intense activities in the evening and opt for relaxing ones about an hour before bedtime. For example, yoga, reading, meditation, scrapbooking, taking a warm bath with Epsom Salts, writing some personal thoughts in a diary, etc. Activities like this can cause the heart to beat slower, aid in stress release, relax the body and create a serene environment for sleep.