Work hard to reserve 30 to 60 minutes every day to move, even breaking it up into 10-15 minutes blocks if needed. Whatever “moving more” means for you (strength training, walking, dancing, etc.), do it daily.

Eat whole foods, mostly plants, not too much (thank you Michael Pollan!) …and eat a rainbow. Focus on nutrient-dense and avoid calorie-dense foods. Eat mindfully, and try to stay away from ultra processed foods and added sugars.

Sleep is our number one recovery tool: it helps us recover from hard workouts and other stressors and helps our mental as well as physical health. Learn to create a calm and soothing environment before bed and develop good consistent habits to help you get even better over time.

You cannot get rid of most stressors in your life, but you can learn to manage them so as to optimize physical, mental and emotional health and to avoid chronic stress. Learn what your triggers are and discover ways of managing your reaction to stress. You will feel, look and perform better!