I love having a platform where I can reach people with the goal of helping them achieve a better quality of life! I have also told my friends and associates that if I could show them how to be millionaires or billionaires, I would in a heartbeat. What I’ve learned over the years is that a good quality of life is better than a million dollars. Yeah, I know I sound crazy but that same craziness is what drove Sandy and me to starting LEANWell.
For first time visitors, LEANWell is based off of the LEAN acronym (Lifestyle, Exercise, Attitude, and Nutrition) and our mission is to inform the world on how to apply these four “pillars” until new habits and behaviors are created….resulting in a better quality of life.
In this post, my goal is to focus on the four most important things that I recommend you incorporate into your daily routines. I have also prioritized these four things from the aspect of daily goals.
Goal #1- Be Physically Active:
We are made to move…period! (I’m laughing at myself using the word period with an exclamation point). There are around 650 or more skeletal muscles that are ready to move us around. Our bodies actually release endorphins when we exercise and are active which makes us feel good. Exercise and activity is better accomplished when you have the right fuel to power you.
Your Action: Set a goal to get a workout in or to do something that requires you to move around daily (at least 5 out of 7 days a week). Some ideas other than the gym or working out include doing housework or yard work, dancing for 20-30 minutes, or playing an active game with your kids, nieces, nephews, cousins, etc.. Some ideas for games include kickball, freeze tag, lazer tag, Nerf wars, and hide-and-seek.
Goal #2- Eat For Fuel:
I list nutrition as the second goal because a healthy lifestyle consists of eating to support activity. In our western culture, food has become more of a priority than exercise and activity which is why we are seeing more obesity and the health issues that come along with it. Add the prominence of misinformation and corporations that capitalize off of fad diets, there is an ecosystem of unhealthy rituals leading to more unhealthy choices.
My diet consists of a tailored macro-nutrient (proteins, fats, carbohydrates) ratio plan that supports my gym routine, which supports my ultimate goal of lean muscle mass. Your plan should take into consideration any health issues and medical doctors advice.
Your Action: After you plan your activity for the day, you should plan healthy meals and snacks to support that activity. Planning meals and snacks help you factor in and balance healthy fats, proteins, and carbs while also reducing the chances of eating junk foods out of convenience. Refer to
for ideas on healthy meal options.
Goal #3-Sleep/Rest:
Proper rest is super important mainly because of what your body does when you are asleep. The brain repairs during REM sleep while your muscles recover during the non-REM cycles. The body also produces muscle building hormones, such as human growth hormone (HGH) and testosterone, as well as tissue repair and growth while you are asleep.
Your Action: You should plan your bedtime, factoring in what your wake time will be for the following day. If you know that you need to wake at 5:30am tomorrow morning than your planned bedtime should be 9:30pm if you are a person who needs eight hours of sleep. Of course, you will have to backwards plan pre-bedtime actions like getting dinner, the kids to bed, and any other tasks that have to be done so you will rest more peacefully.
Goal #4- Play:
While this goal sounds a lot like some of the ideas I presented in the first goal, I am actually talking about vegging out here. You should set aside some time to do the things that relaxes and entertains you such as watching a movie or reading a book. I will actually play a strategy game app on my tablet and feel the stress just melt away. Other ideas include listening to music, playing with your pet, watching something that makes you laugh, eating at your favorite restaurant, or just spending time with friends and family (not the stressful ones).
Your Action: As you think through your day, reserve at least 1-2 hours for play time.
These four goals are very helpful to me in my personal life. I have seen clients improve in focus, fitness goals, and many areas of their life by applying these goals daily.
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