A highlight from The 4 Steps to Better Health



What most people do is they wait till January 1. They punt their health until new year's. And I'm like, no, no, no. The time to have great health is heading into the holidays. Because when you head in the holidays, you deal with the stress better. You sleep better when traveling or dealing with family. And then when you do cheat on those big days of the holiday, you don't feel as bad. You're already in great health. All I'm here to say is at this stage of your life. If you have never chosen a 12 month period to get in the best health of your life, that's the decision today. Take your meds. Okay, let me give you it's an acronym calm down. Take your meds. MEDS. So you've been with us over the years and we taught this. MEDS, you got to get your meds right. What are your meds stand for? Meditation. Exercise. Diet, sleep, right? MEDS, meditation, exercise, diet, and sleep. I really believe if you don't yet have a meditation practice, it will change your life forever. If you already have one, get more disciplined on it. Do it better. Be more consistent about it. Some of you know, I teach something called the release meditation technique. You can learn how to do it on YouTube, just type in release meditation technique, my video should pop up. I think 2 million people have learned how to do it from that video alone. So I got to guess a couple million people around the world have learned how to do that. And all it is is a metro station technique that has a little bit of a goal to it. And that goal is to release the thoughts of mine and release the tension in the body. And so to do that, we just find a comfortable sitting position or lying position. We close our eyes, and repeat the mantra release. As in release release, release, release. I tend to repeat it out loud, say the word release as a command to myself. Release the tension, Brennan, who released the Hotspur in it. I'll say the word release, usually out loud about ten times. And then I'll go internally with the mantra. Just repeating it in my mind over and over and over again for ten to 20 minutes every single day. Now, during that ten to 20 minutes, does my mantra get broken? Of course, I'll be thinking the word release over and over on a rhythm, and then of course I'll be like, oh, I gotta do that thing. Oh, I've got this thing going on. Oh, I'm feeling this emotion or the stops coming in. And as soon as that happens, I recognize it, as soon as I catch myself and I'm like, oh, got it. Okay, right now I'm not doing thinking. Return to release. Return to release. Release release, release. That's my meditation practice. It's not too dissimilar of transcendental meditation for those who've done TM. It's not too different than most meditations that have a mantra. And the idea of the mantra or the repetitive statements or sounds is that it helps you focus on something that's not your thoughts. All I want to do is make sure I added physical work to it and a specific goal, which was releasing the thought releasing the tension and that is so critical to decreasing stress. You already all know all the science behind meditation by now. If you don't, where have you been the last decade? Meditation not only decreases daily stress increases, life satisfaction over a period of time. Improves the quality of your relationships. Helps decrease the amount of heart attacks, like it's a real biological and medical tool to improve your health. And I think it's important that we all realize, okay, let me get on that. So if you've never done it before, please give it a try. Set it as a goal. Put it as a reminder in your app to do over and over and over again. It will help. Meds, meditation, exercise diet and sleep. Let's talk about exercise. Everyone always says, you know, what should my morning routine be or what should my exercise be or whatever all I'm here to say is, at this stage of your life, if you have never chosen a 12 month period to get in the best health of your life, that's the decision today. And that decision today will involve physical movement. It will involve exercise. And you've got to find what's the appropriate strategy for you at this stage at this time this state of health that you have. And you've got to practice it. Everyone's got a different one at different stages of her life. I'm in my mid 40s now. So for me, it's important. I've got to do a lot of hiit training and I lift heavier weights. I'm trying to do that because setting strong structure for the future, activating hormones like testosterone for recovery and trying to get in that place where I feel strong and I spend a lot of time doing that. I like do two hit trainings a week and I do two longer cardio trainings per week. That's my two by four, I call it. Two hit trainings to cardio trainings, that's four times a week. And that's perfect for me based on what I'm trying to do and how I want to feel in my life. You might be a marathon runner. You might be someone who loves CrossFit. You might be somebody who just likes to take a long walk each day. I don't care what yours is, but you need to know what it is and you need to be consistent at it and I really believe that doing that now also ensures if you do on January 1, set that big idea, guess what? It's so much easier to glide back into, then begin fresh. I want you to glide right back into it if you're going to prioritize it even more at the new year versus hope. So what's the exercise routine for the next 90 days for yourself? Figure that out. And try to create something that's sustainable for you. Don't be like, I need to exercise every day for 90 days. I'm like, that may or may not work. Sometimes you got a brand new baby? You're doing a launch? Something goes crazy on the house? I do believe everybody who's capable of walking can take a 30 minute walk every day. And I hope that you do that. If anything, get outside for 30 minutes a day, take a stroll, I promise you'll feel better. Hey, it's Brendan jumping back in here again. Are you looking to go the next level in your life right now? The next level of joy, abundance, success, then you already know that you need to journal about your lessons learned in your life, you've got to track your moods and your habits. You have to learn from the best personal development coaches and teachers in the world, and you got to stay inspired and accountable so that you can be more focused, disciplined, joyous, and keep growing. That's what the growth day app is gonna help you to do, my friend, it's the world's first all in one personal development app. It has all of the tools you need. All the coaching and the community that you need to level up to progress every week to track your breakthroughs and to keep growing in every area of your life consistently over the long term. So go start your transformation right now at growth day dot com or just download the growth the app on your phone right now. Every day, you can keep improving. Every day, we are here for you and every day is truly a great day to grow together. So let's make self improvement a way of life. Let's make that self improvement stick. Go to

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