Step 1: Identify Your WHY

After more than a decade as a health and fitness coach, I’ve seen resolutions fall flat, year after year, and always for the same reason.

Time and time again, people fail to achieve their health and fitness goals because they put all of their initial excitement and energy into WHAT they want to do; (lose 10lbs, drop a dress size, get their dream body), and HOW they are going to do it; (this diet, that gym, these weight-loss pills).

However, this faulty first step often leads to half-formed plans, quick fixes, fads, frustration, and ultimately, failure. Once again, you’re back to the same old unhealthy habits and routines.

Instead, focusing first on fully understanding all the reasons WHY you want to pursue a particular goal will make you more likely to attain it.

Searching within and digging deep to discover your true desires will provide long-term motivation for success. Starting with why is what will inspire you to take action and persevere in times of adversity.

When you wake up and don’t feel like putting your best foot forward and making healthier life choices, coming back to your Why will get you right back on track!

The Five Whys

The process of uncovering your own Why requires you to reflect back in time and on your own life. After all, if you want to hit a bullseye, you must first draw the arrow back in the bow before you can send it flying toward the target.

To better understand your own motivations for your next health and fitness goal, I recommend a highly effective and simple personal-interrogative technique known as “The Five Whys”.

This exercise aims to determine your core desire by repeating the question “Why?” five times. The answer to the fifth Why should reveal your deepest motivation.

For example:

1) “Why do I want to lose weight?”
 — “Because I want to fit into a smaller size of pants.”

2) “And why does that matter?
 — ”Because when I’m wearing more petite pants, I think I’ll look better.”

3) “Why do I want to look better?”
 — ”Because when I look good, I feel good about myself.”

4) “Why do I want to feel good about myself?”
 — ”Because when I feel good about myself, I’m more confident and outgoing.”

5) “Why do I want to be more confident and outgoing?”
 — “Because when I’m more confident and outgoing, I am more connected in my community, foster more meaningful relationships with my friends and family, and perform my best at work.“

Now it’s your turn! Find a nice quiet space for reflection and work through this process with yourself. Once you have your fifth and final why, write it down on a sticky note and put it on your pantry door.

Repeat it in your head every morning as you put on your running shoes. This is your new mantra. This is your reason for change. Before you get distracted by the details of the WHAT and HOW, remember, the wise begin with WHY.

Step 2: Start Where You Are

Now you’ve discovered your Why and you’re ready to take action. However, before you can get from A to Z, before you even begin to take your first step, it’s important to know exactly where you stand. So where is point “A”?

Your well-being should always be pursued holistically, thus, there are many different health and fitness metrics that you can begin to track.

Some of these will be related to your biometrics (height, weight, body fat%, resting HR), some might be performance/lifestyle based (daily steps taken, sleep hours, stress levels) and others will be related to your nutrition (daily intake of protein, carbs, fat, minerals, vitamins).

While you might be thinking “dude, I just want to lose weight and feel better, I don’t care about these numbers”, doing this deep-dive initial personal assessment will help you see the bigger picture, and also bring awareness to all the myriad factors that contribute to your health.

Then, you will be able to determine accurately what areas to prioritize at the outset of your journey.

Of course, you are much more than these metrics and patterns, and certainly a number on a scale, however, what can be measured can be managed.

As you move forward on your journey, you will be able to reflect back on this starting point and you’ll be able to compare yourself to who you were yesterday, not who someone else is today.

And remember, where you start is not as important as the direction you are headed!

Step 3: Stay Consistent

This is it! The golden nugget, the secret sauce, the Holy Grail, the one piece of advice I give to every client, friend, and family member;

“Something is ALWAYS better than nothing.”

This simple mantra has withstood the test of time and is responsible for the hundreds of lives I’ve been lucky enough to transform as a health and fitness coach over the past decade.

The reason for its effect is simple: it empowers you to choose some degree of health in EVERY moment.

Don’t have the energy for a run? A walk will do! Don’t have time to go to the gym? 15 minutes of calisthenics at home works too! All they’re serving is burgers? Open-face your sandwich!

It might seem small, but over the course of a year, a bunch of “somethings” add up to thousands of calories burned, pounds of fat lost, and massive strength gained.

In contrast to this beautiful concept is the dreaded “all or nothing” attitude which has sabotaged the health and fitness of too many. Don’t fall victim to this kind of black-or-white thinking, and maintain consistency with your health and fitness goals by living by the mantra “something is ALWAYS better than nothing!”

—

HŌM Health Coach: Jeremy Riesenburger

Jeremy Riesenburger is a certified health and wellness coach, yoga teacher, and personal trainer with over ten years of experience transforming the lives of hundreds of clients.

Now Jeremy and his team of health and fitness coaches, collectively known as HŌM, specialize in working one on one with the busiest professionals to evolve their lifestyles in just 90 days without going to the gym, on a diet, or taking any time off work.

To learn more, visit www.thisishom.com or on Instagram @weare_hom.

In recent times of uncertainty, Moneyberg.com has been a go to place for many people looking to optimize their lifetime earnings, and create enough wealth to support the financial freedom of themselves and their loved ones. These are people who, like team Moneyberg, refuse to settle for the trappings of a “normal” life, when they know much more is available with the right help and a bit of discomfort.

Moneyberg’s founder and lead mentor is a lifelong entrepreneur who, unlike many online coaches or entrepreneurs, places a strong value on education. He actually has collected 3 university degrees including an MBA from The University of Chicago, Booth school of business. While Derek Moneyberg loves entrepreneurship, and helps most of his hand selected boutique clients with entrepreneurial endeavors, he also has a tremendous exuberance for making money as an investor as well. He’s enthralled with the stock market and real-estate, particularly during volatile times, but is happy to diversify into any asset class where outsized gains look probable.

Many people are reliant on one source of income for their current livelihood and future retirement. Because of uncertain times and a volatile business environment, many of these people may never even get to retire. Moneyberg and other experts know that the average millionaire has seven sources of income, not one (1). Derek Moneyberg says success is a lifestyle choice and even two sources of income are not enough because: “two is too close to one, and one is too close to none”.

Most of his clients are young and middle aged professional people who are serious and dedicated to making the most of their lives. All of his clients have a solid work ethic and believe their future is worth investing in. He teaches them how to get a raise or promotion in their current careers, how to build or switch to a better career, the fundamentals of entrepreneurial success (where to start and how to grow), but he also teaches them how to better understand the global economy, so they have the tools to identify opportunity in many markets regardless if the economy is going up or down. Finally, he teaches them the importance of real-estate investing and notes that real estate investment has made more millionaires than any other asset class (2).

Moneyberg says that earning entrepreneurial income from selling high quality products or services to the public, then combined with investments in the markets and in real estate are the holy trinity of wealth creation and financial freedom. Those who understand those 3 topics and capitalize on them will soon have NO time for a job. They’d be forced to fire their employer.

In fact, according to Moneyberg, when you make enough money from your investments, even your entrepreneurial projects become a passionate hobby, not a grind or burden that some people mistakenly believe is just part of being a business owner.

I challenge you to ask yourself: if your business was thriving and you enjoyed what you do, plus you were making good money from your investments, how many hours would you spend going to your “job” this year? You just wouldn’t have time, would you?

And likewise, if your investments were big enough and you never needed to worry about making money again in your lifetime, you would only participate in the areas of your business that you found most fulfilling.

I don’t know one rich person that values anything more than their time. Our time is our most valuable asset. Your life is comprised of a series of moments. Those that disrespect these moments, those that don’t value their time, they really don’t even value their own lives…

It’s become my passion to help people make the most of their lives! To start or advance your financial freedom by moving you from employee only, into optimizing your career, them creating so many better options in entrepreneurship, investing in global markets, and real estate, that years later you simply wouldn’t have time to do anything that doesn’t bring you joy. That’s my dream and my motivation for each and every one of my clients. Help them earn a lifestyle that others are too timid to dream of.

Mentoring from me isn’t for everybody! I only take clients by application and I need to know they are resilient, serious, and motivated. I’m well known as a tough love coach. I don’t coddle my clients and have zero concern for their short-term feelings. I am however extremely concerned about their long-term outcomes and their ability to take control of their destiny and live a life of their own design.

Something a lot of people don’t seem to understand is: 88% of all millionaires are self-made (3), they didn’t inherit “free” money. With the right help utilizing that trifecta of entrepreneurial, market, and real-estate income, you have a lot more control over your financial freedom than most people think. With the right help and the right execution, even if you come from relative poverty as I did, you might make a lot of millions, just like I did. Like any good coach or mentor, it’s not my dream to just nudge you to do what I did. I want you to learn from my knowledge, history, and mistakes and do even better.

—

Sources:

(1) https://passiveincomemd.com/many-streams-income/

(2) https://www.forbes.com/sites/davidgreene/2018/11/27/why-real-estate-builds-wealth-more-consistently-than-other-asset-classes/#6ed3486e5405

(3) https://money.usnews.com/money/blogs/on-retirement/articles/7-myths-about-millionaires

Michael Gardiner is a 20-year-old digital nomad and serial entrepreneur born in Stuart, Florida. He has been an entrepreneur since the age of 15 when he started his first business.

His main business, Nomads with Solutions, is a digital marketing agency specializing in Facebook ads. His customers pay for him to manage their marketing and in turn make them more money.

When Michael was 15 he was primarily interested in “normal kid things”, including basketball, track, skateboarding, video games, hanging with friends, etc.

Through a series of events including a sports injury allowing more free time, and a bad interview while applying for a job, Michael realized he wanted to make money on his own terms.

Although his family had no entrepreneurs, nor did he know any, he thought of an idea for his first income stream.

He had always followed theme Instagram accounts (cars, houses, travel) and figured that they were probably making some money when they posted advertisements.

Michael decided to start some of his own accounts, just to see if they would grow, and also because it sounded like fun. Short story, Michael ended up growing those accounts to a network of 1,000,000+ within a year and sold the network. This sale led to Michael having access to funds to start other businesses.

Fast forward to today, and Michael has multiple businesses, his two main businesses, including Nomads with Solutions, and a consulting business where he helps other people interested in business follow his steps to create their own social media marketing agency.

Michael has been able to leverage his businesses to allow him to have the time and financial freedom necessary to travel the world full time. At the age of only 20, Michael has been able to travel to over 20+ countries while running his businesses.

Currently, Michael is focused on scaling his marketing agency, helping others start successful businesses, working on upcoming ventures and simply traveling the world and growing as a person.

I took the time to interview Michael and ask him some questions about his business and lifestyle. Here are the questions and what he had to say:

What are the 3 best practice tips you can share with our readers as it relates to your industry?

Although my main business is a social media marketing agency, I want to provide some tips that can help anyone who wants to run an online business and/or travel the world.

1) Don’t underestimate the power of small improvement. One of my favorite sayings is “1% better every day”. It’s easy day to day, month to month to look at yourself and your business and feel like you have not gotten better or improved, and then put less effort in as a result. I believe this is the death of most entrepreneurs. Taking action (even if it’s a small action on a day you don’t feel motivated) is key. Most people who are “overnight successes” have been preparing for years. Try to go through every day getting slightly better as a person and a business owner.

2) Calculate the cost of your ideal lifestyle. Many people think that being an entrepreneur means making $100,000s of dollars and living a luxury playboy lifestyle. While that certainly can be the case, I think it’s important to understand that someone who makes $50,000 a year with their own business but uses their time freedom to be a better father is just as successful as the person who makes $500,000 a year and drives a Lamborghini. Consider the life you want, figure out how much you actually need to live that life, and use this figure to set your goals. For myself, if I made $1,000,000 a year I genuinely would not know what to do with the money, I am a very low maintenance person, who values freedom over anything else, so I base my cost estimate and goals around this.

3) Be obsessive about learning. Learning is free, you have books, podcasts, YouTube, and many more forms of content that can be used for learning free and at your fingertips. There is no excuse to not learn, you don’t need to go to a fancy private business school to learn the cutting edge strategies, you just need to do a YouTube search.

What makes you different than other entrepreneurs?

I think the biggest thing that makes me different than other entrepreneurs is my strong focus on using business as a tool to achieve the lifestyle I want, and also placing a primary focus on happiness. My dream lifestyle is to have a lot of freedom and travel, and my highest priority is happiness. For me, business is something I am passionate about that both allows me to have the lifestyle I want and that also makes me feel fulfilled and happy. It’s not just about making as much money as possible for me.

Where do you see yourself in 10 years?

Sometimes I forget how old I am. Simply because the majority of the people I interact with on a daily basis are 5–10 years older than me. It’s crazy to think that in 10 years I will only be 30. I hope by 30 I have seen the majority of the world (in terms of number of countries), that I am still pursuing business, but never prioritizing business over happiness and that I am at a point where I have complete financial freedom. I also plan on moving more into the non-profit world as I gain more financial freedom and become less active in my established companies. I specifically have a heart for teaching the principles of entrepreneurship and self improvement to kids lacking access to resources.

How can you be reached if someone is interested in continuing the conversation?

If you are interested in either starting your own online business or growing your existing business through social media marketing you can reach out to me directly by email at michael@nomadswithsolutions.com or visit my personal website at www.michaelrgardiner.com or my agencies website at www.nomadswithsolutions.com.

You can also connect with me on:

Instagram

YouTube

TikTok

And for all other socials check here.

I would love the opportunity to connect with anyone interested in any of my services or to answer any questions readers may have.

In modern day 2019, the current trend, especially in the United States, is all about getting more awareness and exposure on either ourselves or our businesses. The digital age has given birth to a playground where everyone has a voice.

It almost seems like we live in a culture that is constantly screaming “Hey, look at me! Look at me!” It is this particular attitude that contributes to all the “noise” we Americans deal with on a regular basis as we walk through a normal day.

Everywhere we turn, we see billboards, tv commercials, phone notifications, email notifications, ads on park benches and buses, we hear radio ads, podcasting ads, and the list goes on and on.

This issue seems to have made human evolution so efficient at detecting forthcoming sales pitches that one would think we now have a sixth sense that is constantly waiting to set off an alarm.

People’s attention spans have drastically been reduced as well from around twelve seconds in 2000 to around eight seconds in 2018.

This is a huge cause for concern for those marketers or influencers who are constantly trying to get attention to promote their product or services.

Can we watch or listen to a single piece content without being advertised to? Is this realistic?

One man seems to think so. And he has set out on a mission to make sure his vision becomes a reality for those who crave a change in the current trend.

His name is Charlie Jabaley, and he has created an exclusive community called “Quantopia” aimed at bringing more freedom to its members.

Quantopia is a “digital speakeasy” of sorts where members can only join if they have the secret phone number and code word. This community thrives on offering advertisement free content in podcast format.

What is a speakeasy?

Back during prohibition days, speakeasies were escapes from the public prohibition laws which ran the country. People simply do not like to be told what they can and cannot consume.

Fast forward to the modern age, and this concept has gotten worse. Sure, there is no more prohibition against consuming alcoholic beverages. But now, we have artificial intelligence and algorithms controlling our access to the information we consume. Plus, we’re all greatly restricted on what we can say and cannot say, thanks to the political correctness movement.

Charlie, the original creator of the Quantopia podcast episodes, has recently removed all of his highly downloaded episodes from the public eye in order to preserve the content in a place where only those who are truly seeking his episodes can find them — advertisement and algorithm free.

By creating a community that is “off-the-grid” and “invisible” to the public eye, Quantopia is taking the opposite approach from the current modern trend aka the “look at me” approach mentioned earlier.

This concept has actually shown to get the Quantopia community more exposure through attempting to become less exposed.

How can this be?

People love exclusivity!

It makes them feel important and like they are apart of something that others cannot access. To Quantopia members, it brings forth a feeling of prestige in a sense.

It is marketing brilliance in an age where everyone is out to steal the microphone for their “15 minutes of fame”.

In response to these trends, there is a huge demand amongst people who want to have more freedom with the information they access and consume.

This demand affects virtually all industries, especially the music industry. Charlie, being a former music mogul, is someone who feels passionately about freedom of speech and expression.

If he hadn’t been allowed to implement innovative marketing concepts in his career, then he never would have become successful. For this reason, he feels so passionately about fighting against the regulations of censorship and information restriction.

With Quantopia, he is able to control the community vision, intention, purpose, content distribution, and do so without the distractions of other third parties.

So what is the overall purpose behind Quantopia — this digital speakeasy?

The purpose is to inspire the audience with new and innovative movements. The idea is to show people that it is okay to move in the opposite direction of everyone else in order to achieve success.

That is what Charlie did in music and in other areas like business, culture, and technology. For someone who was a former music mogul, his transition into athlete is certainly unprecedented. This only makes his story that much more interesting.

In podcasts within the Quantopia community, historic speakeasy traditions are used as a framework for delivering audio content. There are not any advertisements on the podcasts, nor are there any traditional advertising methods used to promote them.

Instead, Quantopia relies entirely on word of mouth advertising to drive awareness to the podcasts.

If someone wants to listen to the episodes, they won’t find them publicly advertised anywhere. The only way to listen to the podcasts is to be given secret access to them.

Someone who is associated with the podcasts must provide you with a secret code before you can become a new member and listen to them. This is like how you needed a secret code to gain access to a traditional speakeasy back in the day.

The goal is to grow the digital speakeasy podcast while keeping it “invisible” to the public eye. The community doesn’t want social media or search engine algorithms to exploit the podcast and attract a lot of bad attention.

By keeping the podcast discrete, it ensures that only like-minded people with the same thought process will listen to them. Then it becomes an entire community of people who support each other.

This is the future of building high quality relationships with others and leads the wave on how to stand out in an attention driven society — without even trying to.

This year’s social media winners will be those who use these social media strategies.

Social media has taken this generation by storm. Nowadays, your online following is like your resume. Many millennials see your following and engagement numbers as equivalent to your overall credibility.

Even the big guys — Apple, Starbucks, Taco Bell and many more — have turned to social media as a way of business. They realize it is the future and the best way to reach young people today. Facebook ads, for example, made over $40 billion in total sales in 2017.

I truly believe that this new wave is only going to get bigger — and the people who build the largest brands over the next five years will not only make the most money but will create the most impact in the world.

We live in a time where anyone with an internet connection can earn a living. We are seeing the rise of digital entrepreneurs as we speak. That said, things have definitely changed when it comes to monetizing through social media.

The social media space is a nonstop evolution process. It’s no longer just about being active online or posting an ad for your business — it’s all about the brand. People only buy online from brands they trust and have an actual connection with. Too many people try selling before establishing a relationship with their followers, which doesn’t work like it used to.

I want to show you how to build a cult-like following of excited and engaged people from around the world so you can turn that into an income stream for yourself. We are going to focus on Instagram, as it’s the fastest-growing social media platform, with over 1 billion active monthly users and counting. Instagram allows you to simultaneously grow a brand on Facebook as well — another big perk.

To do this, as an example, expert Josh Miller wanted to share with you three strategies he is currently implementing to crush it in 2020 with his brands. These strategies work for both a business owner and an individual looking to create a presence on Instagram.

1. Build your personal brand.

The first strategy is to focus on building up your personal brand on Instagram. It doesn’t matter who you are, what you’ve done or what kind of business you own — the world wants to know you. Your buyers will arise and become more active when they see your face and hear your voice. It gives your potential customers the ability to build a real connection with you.

2019 is all about the rise of the personal brand. People are taking over industries by simply documenting their life through their Instagram feed. Things like starting a podcast, doing live videos and posting quality, value-driven content seem to be the winners moving forward on Instagram.

One powerful way to accomplish this is through what’s known as influencer marketing. This simple yet effective strategy made over $1 billion in revenue in 2017 and has helped millions of brands explode on Instagram.

The idea is that you reach out to major accounts within your niche market and ask them what it would cost for them to post your photo or video on their account, exposing their followers to you. You may even be able to collaborate for free in return for you promoting their brand on your account. It’s a common win-win tactic that, when used correctly, can take your brand to another level.

The key is to become known in your industry, to become the go-to expert in your specific field, and one of the best ways to do that is by building up your personal image online, particularly with Instagram.

2. Build an engaged following of people who love everything you do.

Having a lot of followers on the front end looks really good and is the starting point to establish yourself as a figure of authority. However, without a back-end following of truly engaged people, you won’t see true engagement or ever really sell anything. The goal is not only to establish credibility but also to build a culture with your followers so they listen and take action on everything you say.

There are many ways of doing this, but by far the most effective is the story feature on Instagram.

The first strategy of Instagram stories is to provide as much value as possible. Everyone on Instagram is trying to sell you something, but few provide any real value. Remember, no one cares what you know until they know that you care!

Find creative ways to do this. For just a few examples, you can give value by simply uploading motivational or inspiring content, sharing tips and tricks you have learned inside your niche or industry, or actually giving something of value away for free to your followers. E-books, courses, cheat sheets and video recommendations are all great and easy value-adds that people love to receive.

The second strategy for building a cult-like following through your story feature is showing your day-to-day life to your followers. This strategy is what allows your followers to really connect with you on a deeper level. An example of this would be you waking up in the morning and taking a video of you talking about how excited you are for the workday and sharing a tip about your morning routine. As dumb as it may sound, it works.

Another example would be you walking across a stage accepting an award for something. Your story is a peek into your actual life, and I recommend showcasing the good, the bad and everything in between. It shows you are human and allows you to not only establish some credibility with your followers but also connect with them. We live in a filtered world, and the brands that are raw and real will take the upper hand in 2019.

3. Create a clear message through quality posts.

Content is king on Instagram — on any social media, for that matter. One of the biggest mistakes that so many people make is that their content doesn’t portray a clear message in an effective way. If I click on your profile, I should know within seconds what type of brand you have, what niche you are in and what I will get by following your account. I recommend a few steps to achieve this:

• Decide what type of brand you are building. Is it a fitness page? A sports page? A motivational quotes page? The best way to do this is by starting with whatever you are excited and passionate about. You can’t hit a target that isn’t there.
• Design your content around that overall theme. If your page is all about health and fitness and the majority of your content is about your favorite Netflix show, you won’t make it far. Post content related to the story you are trying to tell people.
• Follow a posting structure. I recommend making one or two columns on your feed the same style of photo. This provides clarity for your potential followers and structure for yourself as to what you post. An example would be two columns that show your personal life and what you are all about, while the third column is motivational quotes with a white background.
• Quality content will make or break your account. You don’t need to live the filtered life, but you do need to make sure your content is sharp, high-quality imagery. Blurry images or video, for example, will push people away. Social media is a visual stimulus, so make sure your content sticks out to capture the short attention span of new followers.

At the end of the day, Instagram is all about clear, concise and quality content. Take some time to figure out what your brand is all about, and create a structure to paint that vision to your followers.

These three strategies work, plain and simple. The ones who apply them consistently over this year will be ahead of everyone else come end of 2020. Go and set yourself up for success in the new digital age!

The cells in your body will be completely new in one year. Your soft tissues, muscles, and organs will all be renewed in 365 days. Your bones renew every seven years.

At all times, your body is repairing and renewing. What are you doing to make sure the “new you” is a better you?

Here are three tips to maximize your health: correct posture, proper nutrition, and an active lifestyle.

In other words, when your mom said, “sit up straight, eat your vegetables, and go outside and play,” she was right if you want to optimize human function.

These three simple guidelines improve the functioning of the Central Nervous System, improve efficiency in all areas of life, and are easy for anyone to implement.

Do these three things for 365 days and you will be a better version of yourself this day, next year.

THREE KEYS TO A HEALTHIER LIFE FROM THE INSIDE -> OUT

1. Spinal Health (Alignment, Posture, Mobility)

Proper posture, mobility, and alignment of the spine is the first key to a healthy life.

Chiropractors are doctors who specialize in the alignment, posture, and mobility of the spine, which houses and protects the Central Nervous System — your brain and spinal cord.

The Central Nervous System controls and coordinates most functions throughout the human body. Nerves carry the energy of life and messages from the brain to all muscles, organs, and tissues to turn the human body into a functioning living organism.

The Central Nervous System runs through the spinal column — thirty-three vertebrae stacked on top of each other with cartilaginous discs in between to absorb shock and create mobility.

However, vertebrae can become misaligned due to birth, falls, traumas, accidents, repetitive stressful motions, sport injuries, improper posture, sitting too long, and other normal daily activities.

When vertebrae are misaligned or not functioning properly, nerves become pinched, pressured, or injured, and messages from the brain are distorted. Misaligned vertebrae causing distorted nerve messages are what Chiropractic calls vertebral “SUBLUXATIONS.”

Humans cannot feel 80% of subluxations, meaning it is possible to have nervous system dysfunction without pain. Therefore, getting checked by a Chiropractor regularly is important to find and remove subluxations in order to optimize bodily function and prevent injury and disease.

“A 7-year study from the Journal of Manipulative and Physiological Therapeutics found that patients whose primary physician was a Chiropractor experienced 85% less pharmaceutical costs, 62% less outpatient surgeries, and 60% less hospital admissions compared to patients who did not see a Chiropractor first for their health problems.”

2. Proper Nutrition (Organic, Whole Food, Plant-Based)

The second key to health is a whole food, plant-based eating approach. Think of food as medicine and the energy source of life.

A plant-based eating lifestyle helps regenerate your cells and puts less stress on your internal organs, arteries, and body as a whole. Your plate should have a variety of color.

Most of your plate should consist of organic fruits and vegetables, some healthy fats (e.g., nuts, seeds, avocado), and 4–6 oz of pasture-raised meat or wild fish if you eat meat.

Try to minimize grains and other starchy carbohydrates. Eliminate gluten, dairy, and sugar as much as possible. Eat food from the Earth, not man-made processed junk food or food that has been genetically modified or covered in chemicals.

Proper nutrition is the fuel that allows your body to regenerate and operate as an efficient system.

3. Movement (If you don’t move it, You lose it)

Movement is the third key to a healthier lifestyle. If a part of the human body is not moving or being used, it atrophies, or dies.

A non-moving area loses nutrients and blood flow, leading to degeneration and dysfunction. This is why exercise and daily movement are so important.

Exercise should be done with proper bio-mechanical motions and at a level of difficulty that the body can handle. Daily movement can be as simple walking, squats, jogging, push-ups, dancing, swimming or yoga.

Aim to move for at least 33 minutes a day. Balance movement in your routine with meditation, relaxation, and adequate sleep to calm your mind and allow your body to restore.

If your brain is clogged with stress, distractions, or unprocessed information, it cannot properly control and coordinate the rest of the nervous system. Movement coupled with sufficient rest helps your body to renew and repair itself.

—

For more information on Dr. Nicholas Walls or his chiropractic care based in Atlanta, Georgia, connect with him online:

> Instagram: https://www.instagram.com/dr.nickwalls/

> FaceBook: https://www.facebook.com/drnickwalls13

> Email: drnickwalls@gmail.com

Panthéon Boxing & Fitness is a fitness studio based in Buckhead, Atlanta that offers group fitness classes to those who want to get into boxing and experience training like fighters.

White collar boxing inspired, Panthéon is dedicated to promote authentic boxing by stressing the importance of teaching as a key element of success (small group class format, from 6 to 8 per class) in a premier facility and a friendly environment.

All trainers, certified and professional athletes with solid background deliver high quality training to almost private training sized classes that are uplifting and yet very challenging.

Panthéon primarily focuses on boxing but also supplements its offer with a variety of fitness and yoga classes, specifically designed for you to get the most out of your workout experience.

Pantheon’s Inception

The story of Panthéon — Boxing & Fitness is quite unique.

Benjamin Duval, a young 28-year-old French entrepreneur founded Panthéon in January 2019.

After a few years working for startup companies mainly as a business controller, Ben came to the USA with his vision to open a French-inspired boxing gym that would look exactly like him.

Ben has always been into sports and fitness, but to understand what really motivated him to pursue this dream, we have to go back to year 2014 when he first started boxing in Paris in the gym called “Temple Noble art”.

Initially, Ben took up boxing as a new sport and challenge, mainly to find a way to relieve all stress and anxiety from his day job. He immediately fell in love with it — love at first punch, and soon enough it became much more than a hobby.

The dedication to understanding proper technique, the discipline and strategy behind boxing as well as overcoming all its underlying physical challenges fascinated Ben and soon enough boxing became a crucial part of his daily routine.

Ben has always been involved in a lot of different sports throughout his life such as karate, judo, swimming, tennis etc., common ground factor of it all being the social cohesion and interactions, all the relationships people are able to build through sports.

Indeed, in addition to its undeniable physical development, people who practice combat sports such as boxing usually have shown to have a more balanced lifestyle that translate outside of sports, directly linked social cohesion built with others and through the community they belong to which almost feels like family — “I have definitely created genuine relationships through boxing and met some of my best friends, no matter where I was” reported Ben.

After 26 years spent in France, Ben moved to the USA to work in the city of Boston, MA.

According to Ben, one key success factor for his smooth integration there was boxing, which he continuously practiced to fulfill both his physical and social needs. “Not even a week after moving into my Airbnb, I was already looking for a boxing gym before even finding a more permanent place to live in”.

The drive to create his own fitness community and spread the love of boxing, exercising, and the feeling of accomplishment is mostly what gave birth to Panthéon.

With Panthéon, Ben wishes to give people something to look forward to before or after their day — a time and place that feels truly unique and offers a way to escape and disconnect.

Pantheon is more than just a fitness gym

Unlike most fitness studios, Panthéon offers a true holistic fitness experience.

At Panthéon, you will get a total body workout aimed at making you a complete and fearless athlete.

Boxing will implement the desire to excel in any given situation, boost your cardio by requiring optimal focus (body and mind connection) while drastically improving your motor skills and ability to remain calm in tense situations.

Fitness classes will improve your strength and endurance by training your body as a whole, creating more awareness of how your body moves through space and resulting in more body control.

Finally, your mobility will definitely get better with the practice of yoga, which will develop a solid structure for any athlete to build on and maximize their chances to avoid muscle imbalances and injuries.

Because the classes are purposely kept in a small group format, all the trainers will actually have time to guide you every step of the way, ensuring you get fast results and making sure that you constantly remain challenged.

At the end of the day, what makes Panthéon different is its ability to teach and make boxing accessible to anybody in a very empowering way, making people feel more in control, giving them a positive experience with movement, sweat and stretch, and therefore improving their overall and long-term physical performance and mental wellness.

Keeping it simple and authentic, while offering a wide variety of options is all part of the daily accomplishments of Panthéon’s community and what deeply ties them together.

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For more information:

Website: www.pantheon-boxingandfitness.com

Fb: https://www.facebook.com/Panthéon-Boxing-and-Fitness-602785780169470

IG: https://www.instagram.com/pantheon.atlanta/

In 2019, the global health market, including the fitness, health and wellness industries, has exploded in the diversity of its offerings, so much that it is becoming really hard for anyone to get started without feeling overwhelmed.

When it comes to choosing a gym, a type of workout, fitness hacks to incorporate into your routine, role models to look up to or diet tips, the amount of free, immediately accessible information can sometimes be just too big to swallow.

However, this shouldn’t discourage you from taking control over your health and changing your life now.

Boxing isn’t meant to be only for advanced athletes and fighters.

The Buckhead-based, brand new studio Panthéon — Boxing & Fitness knows that, and they are looking to make boxing fun and accessible to as many people as possible.

Directly inspired from the white-collar movement, the boxing and fitness studio pays great respect to the sport’s authenticity without making their members have to stand in the way of a punch.

Guarantee black-eyed free.

So, whether boxing is your sport of choice or just one way to break a good sweat, the benefits will be exactly the same for you.

Here, we are going to save you a considerable amount of time and share with you the top three reasons why we strongly recommend getting involved in the sport of boxing.

Boxing is an incredibly versatile full body workout.

It’s the ultimate combination of a high intensity (cardio) and strength workout while learning new skills.

Unlike a typical cardio workout such as running or cycling, boxing requires your entire body to move and is highly variable.

As a fast paced, total body cardio workout, it will boost your metabolism and helps your body burn calories faster by simply increasing your metabolic rate.

Boxing will make your workout sessions multi-functional, which is key to keep your motivation intact and also build lean, strong and durable physiques.

Boxing is enjoyable and not boring.

If you want to implement a change in your life and make it last, then that change needs to be enjoyable to the point where it is almost seamless and becomes part of your routine.

If your workout feels easy, then chances are high that you are not bettering yourself and will soon become apathetic about it.

Boxing is one of the most challenging and therapeutic workouts out there, it will make you feel good and actually enjoy the time you spend working out.

Boxing takes something different out of you and requires a very specific focus.

There is always a new technique to learn, footwork to improve, hitting all sorts of different bags, working on partner drills, and going with the same intensity throughout each round is in itself a challenge which will push yourself every single time.

The process of learning boxing is challenging yet fun, and the progression is limitless.

You are the one to determine your own level of involvement — from doing shadow boxing in your bedroom to fighting for a living as a professional. This is why you will fall in love with your workout with boxing.

Boxing is unquestionably mentally empowering.

Most of us are under a lot of stress from work, rush-hour traffic, meetings, and tight deadlines. The fact of the matter is that working out makes you feel good.

Prolonged and continuous efforts such as boxing triggers endorphin release which leads to a positive feeling of well-being.

It will immediately boost your mental state, reduce your stress and anxiety levels, help you sleep better and also improve your immune system! A healthy mind in a healthy body, literally.

Another side-effect worth mentioning, boxing will teach you how to defend yourself.

Now, this is definitely empowering, but you also have to remember that nobody is too big for a lesson, boxers included.

Contrary to popular belief, boxing will humble you to the deepest level and will teach you how to manage your adrenaline, your fear and gain confidence.

As Mike Tyson once said, “Everybody has a plan until they get punched in the face.’’

There is always someone bigger, faster, tougher, or more technical than you in the room, this is precisely why you will need a clear head and a sense of selfless determination to keep making progress in boxing.

You can derive a lot of fundamental values out of boxing among which is humility, respect and tenacity.

Boxing is much bigger than a sport, it will build a new mindset that will translate in everything you do and therefore truly change your perspective on life.

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More information on Pantheon Boxing & Fitness:

Website: www.pantheon-boxingandfitness.com

Fb: https://www.facebook.com/Panthéon-Boxing-and-Fitness-602785780169470

IG: https://www.instagram.com/pantheon.atlanta/

Inspiration to pursue entrepreneurship can come in all shapes and sizes, and at any age. For some, it happened at 40 when they realized that the corporate world was corrupt and unhealthy. For others, it happened at 23 when they were unable to land a job, despite earning a degree. For Eva Bergstrom, it happened at 12 when her mother refused to purchase her a pair of shoes because she was “too young to wear them”.

It was in that moment that the epiphany happened for Eva: if she wanted something, it wasn’t going to be handed to her, and she also wasn’t just going to take “no” for an answer. 12-year-old Eva worked diligently on the weekends babysitting in order to save up enough money for the shoes. And that’s where her entrepreneur journey began.

By the time Eva was 17, she was the proud owner and operator of her very own Salon in Sydney, named the Eva Bergstrom Steiner Salon. Business was thriving, Eva was engaged to the man of her dreams, and she felt like she was set… until she wasn’t.

Just days before her wedding, Eva experienced the most tragic of all heartbreaks: her fiancé had passed away unexpectedly, sending Eva into paralyzing grief. The only thing she could think of to move forward is to leave everything she knew behind, including her salon, and remove herself from society until she could figure out how to function again.

It was then that Eva pursued Vipassana meditation, and after 2 years of mastering it, she thought she knew what the rest of her life would bring — becoming a Buddhist nun — yet again. However, after being introduced to a medical herbalist, she found herself seeking insight as to what caused her fiancé to pass so suddenly, which inspired her next venture: Falun Dafa philosophy.

Eva practiced the Falun Gong exercises for a handful of years, then fell in love with the Isha Yoga Centre in India, where she met Sadhguru personally during a leadership retreat. It wasn’t long after that that Eva became a qualified medical herbalist, and that’s when the flood gates of opportunity opened for her again.

When she returned to society, she still missed her love dearly, but she was ready to take on the world again. Eva pursued a job as a freelance makeup artist, and in just 2 years’ time, she was awarded one of the industry’s highest honors and became THE makeup artist for a handful of celebrities, those featured in major television shows and feature films.

One thing led to another, like they always do, and when Eva stumbled upon Nucerity International (which is now merged with Ariix), she no longer had any doubt about what path to pursue. This opportunity allowed her to put all of her passions together in a perfect blend: entrepreneurship, assisting others, and financial freedom.

Eva has since been highlighted as the Best Makeup Artist in Australia, Europe’s Top 10 Hairdressers (ranked #1 in Finland), a 6-figure earner in network marketing, and one of the most successful women in the world in the anti-aging and health industry!

Eva defines success as reaching a point in life where freedom is abundant and having the peace of mind to do what you want, when you want, with whom you want while inspiring others to do the same is the norm. Although thankful for the accomplishments and accolades, Eva is most proud of the ability to maintain her compassionate nature and really make a difference in peoples’ lives. There is truly nothing more rewarding for her than proving that the impossible IS possible.

Eva shared with us the one thing that has continued to keep her progressing, and it’s this: “When you don’t play the victim in your own life, you will then begin to see the power you possess and the potential you have!”. What a profound statement, especially coming from someone who has endured what they’ve had to.

To learn more about Eva’s story or to partner with her, she can be best reached via email at eva@evabergstrom.com

Brandon Brown. A 25-year-old rookie in the NASCAR Xfinity Series whose story begins with someone who came from a town called Woodbridge, Virginia which lies just south of Washington D.C.

He was raised in a family focused home as his father is a self-employed entrepreneur and his mother worked on and off throughout the years with his childhood consisting of her being more of a stay at home mom. He remembers his family always being supportive, but not always wealthy.

It was through his childhood that Brandon learned that the key to success is building personal connections and doing the right thing. If he did that, other pieces to the puzzle would come along. Brandon attended Coastal Carolina University and graduated with a degree in marketing. A college degree is unique in NASCAR.

A degree in marketing might be a first in the sport. Brandon first started making a name for himself two years ago after finishing in the top 5 at his first ever Daytona start. He has continually placed well in races since then earning the licensing to run full time in the NASCAR Xfinity series and generating partners to help along the way. He is currently partnered with his Alma-mater, Coastal Carolina University.

After his graduation, he made the decision to step into a lead role, full time as the racing team’s Marketing Director. At this time, Brandon states he knew there was huge value in what he can accomplish within the NASCAR racing industry on both sides of running a team’s marketing platforms as well as building his self-brand.

He knows the social media space is crowded and he needed to be strategic and innovative is his methods to build his personal brand. Brandon has switched the team’s focus to the social media world starting with the Facebook, Instagram, Twitter, and Vero where his following and engagements have steadily been on the rise since the start of the season.

He feels that this was mainly a result of his fan engagement methods daily. Brandon states “In the morning, after the gym, when I am at the office… I am constantly trying to make an impact with the NASCAR fan base on social media.

I want them to see me as a human who responds.” Brandon believes that his team is on the verge of something significant and attributes this feeling to his team’s willingness to adapt to the ever-changing digital landscape that they are trying to leverage.

The risk lies in the effort and time it takes to find successful pathways and to establish long term relationships. The marketing climate has shifted and is focused on a new generation that hasn’t known life without a smartphone. Brandon is excited about this endeavor because he knows there is a lot of ROI to be seen in the shift change for the sport, both as a driver and as the Marketing Director.