Lifestyle Med Challenge/ Morning

What is lifestyle medicine ? it's a scientific approach to decreasing disease risk and illness burden by utilizing lifestyle interventions such as nutrition, physical activity, stress reduction, rest, and the avoidance of negative Lifestyle activities such as lack of movement, nutrition , rest and other poor lifestyle choices. Lifestyle medicine is the recommended foundational approach to preventing and treating many chronic diseases , Longevity and anti aging.

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Day 1-7 we will focus on our morning routine.



Day 8- 14 we will continue with our new morning routine and begin to add different practices into our daily routine for increased energy more positive outlook and greater productivity.



Day 15 - 21 we will continue with our Morning and daily routines as we start to practice ways to wind down and optimize sleep and set ourselves up for a better morning ... 

Welcome to the 21 Day lifestyle medicine Challenge

Let's start with the morning routine to get the day started off on the right foot.

Note: We will focus on our morning routine from Day 1 through Day 7 .

Morning Routine : Day 1-7

Lets get the day started right !

 I used to dread getting up in the mornings but..over the past few years since I have been practicing a morning routine I have made mornings one of my favorite times of the day. 

its my first victory of the day setting me up for a productive energized day.

Top reasons why you may want to have a morning routine.

Mental : according to the American Psychological Assn. folks that have a morning routine have less stress and anxiety.


Health: If you have less stress and anxiety you will lower your chances of having a stroke or heart disease. also have you ever noticed when your stressed what you 

feel like eating ? guess it wasn't a piece of Broccoli or a green juice .... more likely it was something like donuts , pancakes or a sugary cereal massacring as being part of a healthy breakfast.... your craving carbs to give yourself a little dopamine hit to make you feel better if for only a few minutes before the sugar crash...

Physical : you will have more energy through out the day.

Productivity: most all of the top performers in the world have a morning routine Tony Robbins, Sir Richard Branson and Oprah to name just a few. 

Structure: by having structured morning it saves you from decision fatigue you don't have to think about well...what do I  feel like doing you just follow the program also by having structure in the morning you will be more efficient with you time and not feel your rushing to work with your hair on fire .....


Morning routine : Day 1

Welcome to day 1

Learning breath work can be a powerful can use some types breath work to relax and other's  to get focused and energized... plus you can do it anywhere you need no equipment and its free.  

What we are working on today : 

  1. Yoga Breathing ( full breath) x 10 reps
  2. 20 count breathing x 5 rep

Morning Routine Day 2

Welcome to day 2 

This morning we are going to add another style of breathing to our morning routine ...called Apnea breathing ... don't worry not as scary as it sounds .

 What we are working on today : 

  1. 20 count breathing x 3 reps
  2. Apnea Breathing x 3 re

Morning Routine : Day 3

Welcome to day 3 

This morning we are adding one last breathing technique popularized by Wim Hoff ...aka " The ice man" ... after doing the Apnea breathing you will find the big inhalations of the Wim Hoff breathing very energizing ! 

Note: you may feel a little tingling or even slightly dizzy with Wim Hoff Breathing but don't worry it will quickly pass leaving you feeling great !!!

 What we are working on today : 

  1. 20 count breathing x 3 reps
  2. Apnea Breathing x 3 reps 
  3. Wim Hoff Breathing x 3 reps 

Morning Routine: Day 4

 Welcome to day 4

This morning after you finish your breath work while your still sitting in a comfortable position... lets take a moment or two, to feed our minds some positive affirmations and enjoy this moment of quiet time.

  1. 20 count breathing x 3 reps
  2. Apnea Breathing x 3 reps 
  3. Wim Hoff Breathing  x reps 
  4. Brian Tracey : Positive affirmations 

Morning Routine : Day 5

Welcome to day 5 ! 

This morning after you have finished your positive affirmations. I would like you to do atleast 1 minute minimum of movement it could be a quick Yoga Style stretch " the Worlds Greatest stretch " ( check link below) a couple push up's , squats or even just work on your balance... 


  1. 20 count breathing x 3 reps 
  2. Apnea Breathing x reps 
  3. Wim Hoff Breathing x reps 
  4. Brian Tracy Positive affirmation 
  5. Movement suggestion: Worlds Greatest Stretch  x 1 min plus  

Morning Routine : Day 6

 Welcome to day 6 

we are going to add in a quick DIY Cryotherapy session this morning by taking a cold shower . You can start off slow.. turn the cold water on for a moment or two followed by hot shower, but do push yourself enough to feel slightly uncomfortable .. I promise you will feel invigorated afterwards.

Morning Routine: Day 7

Congratulations we made it to day 7 !

 after the shower get dressed and let's take all those thoughts bouncing around in our head , write them down. pick the top 3 most important/urgent and focus on getting those done first today.