Six Principle of Wellness to Help You Look, Feel, and Perform at Your Best.
01
Thinking

The thinking practice:
- Close your eyes and bring your awareness toward your breath
- The goal is to become aware of one thought at a time. How long you do the mediation does not matter. Although the more you do it, the stronger your awareness muscle will become and the less you will be affected by your thoughts.
- Start by sitting or laying down.
- Let the thoughts into your house and out through the back door. Sometimes it may stay for a while. But as you keep practicing, you will get better at saying goodbye to your thoughts.
- Keep your awareness with your breath and notice any thoughts that come and visit you.
human nature
It is human nature to imagine the worst possible outcome. This tendency helped us survive thousands of years ago. But nowadays, this pattern of chronic stress thinking can break us. Research shows that stress is the leading cause of cancer and disease.
The best tool that has helped me become more aware of my thoughts is through meditation. There are many methods out there for meditation. But the simplest one I have come across is to simply sit or lay down and start becoming aware of your breathing. Many people think meditation is difficult because you have to “stop” your thinking. But your brain is designed to think, and I am grateful for my thinking brain. Instead of stopping our thoughts. A more practical way is to observe our thoughts like we’re sitting on a hill side and observing all the cars passing through while not letting any car pull us with it. There are many apps out there that are great, such as Calm, Insight Timer, Oak Mediation, Brain.fm, and more!

02
Breathing

The Breathing practice:
- Start by sitting or laying down.
- You can put your hand on your belly or feedback or just place your hand at a comfortable position on your side.
- Breath out through your nose, and feel the sense of relaxation. You can try to imagine a peace and relaxing place such as laying at a beach somewhere.
- Breath into your nose. Feel the expansion of your belly, then your chest.
- Continue to breath for 5 or more minutes to have a therapeutic effect.
- Notice how different you feel. The side effect of belly breathing is more energy, better digestion, better sleep, detoxification, and much much more.
proper relaxing breath
A proper relaxing breath is to use our main breathing muscle, the diaphragm, to breathe. Incorrect breathing happens when we breathe with our chest and do not expand our belly. This sends a stress signal to our brain, making our brain think that we’re in a dangerous stressful environment when we are not. These stress signals then cause our body to constantly be in a chronic stressed state. Later on, this stress can show up as headache, arthritis, insomnia, constipation, sleep issues, low energy, chronic pain, and more.

03
nutrition

The eating practice
Track your food:
- What did you eat?
- When did you eat?
- How do you feel after you eat (30-60 mins)?
- Adjust according to what your body is telling you.
- Notice the connection to how you feel and what/when you eat. It may take a couple of weeks to tune into your body.
04
Hydration
The hydration practice:
- Drink filtered water according to your weight and your urine color.
- Have a water bottle on hand at all times. A stainless steel or glass bottle is recommendable.
- Add a pinch of high quality salt to your water to help your body absorb the water. This may also help you enjoy the water more.

Here are some common questions I receive regarding hydration:
05
Sleep
Sleep is mother nature’s best medicine, and it’s free! Research has shown that most people need at least seven to nine hours of sleep to function at their best. Sleeping eight hours may not help if the quality of your sleep is poor. This includes waking up multiple times or having a hard time falling asleep. Good quality sleep is indicated by feeling refreshed and not tired throughout the day, and by not relying on caffeine or other stimulants to push through the day.

practice for a good night of sleep:
- Eat 2-3 hours before bed
- Avoid screens after sunset or wear blue light blocking glasses
- Make sure your room is completely dark and cool
- Get some sunlight and movement every morning
- Avoid caffeine in the afternoon and evening
- Have a ritual before bed
- Wake up around the same time everyday
Here are some questions I ask regarding sleep & tips on how to improve your sleep:
06
Movement
Sitting is the new smoking. A lack of movement tells your body that you don’t need to use it. When we exercise a muscle, we break it down, which tells the muscle that it is needed. However, when we don’t move much all day, that tells the body that we don’t need it anymore. When your body thinks you don’t need it anymore, it is not going to continue to function properly. As we age, it is more important to stay in motion to keep our joints healthy.

Tips on getting more movement:
- The best time to get movement and exercise is when you are already moving. The second best time is now.
- Start small and build up. You can walk for ten minutes after meals. This will also help the body digest food