2021 Goals for HEALTHY & HAPPY Living

Here is a practical & rewarding list of 6 lifestyle goals for healthy & happy living. Focus on creating ’SMART' goals to make the vision crystal clear & glowing like a gigantic himalayan salt lamp. If you want to live a healthy life brimming with energy & vitality, KEEP IT SIMPLE; don’t overcomplicate things. No need to make yourself sick in attempts to be healthy!

SMART GOALS:

Specific ~ set real numbers with real deadlines

Measurable ~ make sure goal is trackable

Attainable ~ goal must be challenging but possible

Realistic ~ be honest with yourself

Time-Bound ~ set up a time frame when it needs to be achieved!

RESTING THE MIND

• In this fast-paced lifestyle, it’s hard to ground ourselves because we are always go go go!

• People with the best health and longevity get at least 7 to 9 hours of sleep daily.

• Taking time for daily relaxation is helpful to the body, mind and spirit.

• A heart primed with gratitude, forgiveness, and service helps you overcome life’s difficulties and challenges.

WHAT DO I DO?

• Avoid blue light prior to bed: download f.lux on laptop, turn ‘Night Shift’ on, and wear blue light blockers like Ra Optics.

• Sleep in a chilly room (65 degrees or less).

• Take supplements like L-Theanine, Magnesium Glycinate, Herbs like valerian root and chamomile, and GABA.

• Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal

• Meditation and breathwork as a morning ritual.

• Journal everyday: gratitude and success.

• Don’t overdo caffeine: limit caffeine once 3pm rolls around.

• Hit up Coach Christian if you're feeling lost in the sauce!

EXERCISE / MOVEMENT

• You don’t have to brutalize the body in the gym to be “fit”.

• Real fitness begins with consistent daily movement!

• Stagnant movement and sedentary behavior (aka sitting a lot) creates a stagnant mind and spirit.

WHAT DO I DO?

• 1-3x a week resistance training / weight lifting.

• DANCE!

• Daily walks.

• Sit and ‘ground yourself’ on the ground more.

• Get a standing desk.

• Yoga, Qigong or pilates (spiritual, breath-oriented movement).

• Join a group or team fitness class.

• Enjoy hobbies with movement (walking dogs, tennis, etc).

• Hit up Coach Christian if you're feeling lost in the sauce!

CREATING YOUR ENVIRONMENT TO CREATE YOU

• Your environment is an extension of yourself (where you work, live, and reside the most affects how you feel inside).

WHAT DO I DO?

• Open windows often: let fresh air in.

• Open blinds and get a house with windows: let natural light in.

• With that natural light, get yourself some oxygenating houseplants like spider plants, palms, and money trees (I have all of these friends in my living space!).

• Remove dirty, negative or self-sabotaging things (posters, snacks, etc).

• Get a door pull up bar, set out your yoga mat, expose things you’ll do more like art or juggling balls as a reminder!

• Aromatherapy: essential oil diffuser or incense.

• Calm warm (non-LED) lighting: christmas lights, himalayan salt lamps.

• Vision board, to do list/calendar, affirmations hung on walls.

• Hit up Coach Christian if you're feeling lost in the sauce!

EAT MORE HEALTHY FATS, PLANTS & AVOID PROCESSED FOODS

• Nutrition is key for a healthy weight, energy, libido, drive/ambition, mood, and everything else holistic!

• Try to achieve metabolic flexibility first!

WHAT DO I DO?

• Fatty fish, 3x a week

• Grass-fed, organic, non-gmo as much as possible

• Fiber, and lots of it! (Supplement acacia or Psyllium husk)

• Eat less carbs: eat more protein and healthy fats!

• Take supplements: vitamin d3, magnesium (glycinate, malate and citrate are good options), fish oil, zinc picolinate, bone broth, collagen, spirulina, chlorella, etc etc.

• Hit up Coach Christian if you're feeling lost in the sauce!

BE FREE FROM DEPENDENCE & HARMFUL ADDICTIONS

• Vaping, tobacco, excessive weed, drugs, alcohol, phone use (social media), porn, relationships.

• Dependencies can destroy physical, mental, and spiritual health!

• Don’t overdo dopamine.

• Instead, indulge on occasion: when you earn it after hard work and zoning in on what matters!

WHAT DO I DO?

• ‘Time Limit’ settings on apps (iPhone).

• Meditate daily.

• Build resilience with MINDSET!

• Hit up Coach Christian if you're feeling lost in the sauce!

QUALITY TIME WITH LOVED ONES & PLAYING AROUND

• Blue zones: Okinawa Japan, Sardinia Italy, Nicoya Costa Rica—these places are loaded with centenarians because of their value on family and commune.

WHAT DO I DO?

• Play around like a kid.

• Choose to see the bright side of life.

• Joke.

• Laugh.

• Smile.

• Get help if you feel sad and depressed for extended periods of time.

• Family dinners, vacations, hangouts, and games.

• Hit up Coach Christian if you're feeling lost in the sauce!