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Get moving for at least 30 minutes a day to improve cardiovascular health and reduce systemic inflammation. 

Mild aerobic exercise includes biking, walking, gardening, doing the dishes or laundry.... anything to get you a little out of breath!

You can also break it up into 10 minute sessions and still reap the benefits.  


Choose healthy fuelings to improve your overall health and energy stores! 

With a balanced diet of low saturated fats, low glycemic foods, and nutrient rich meals, you can begin to feel more energized and less sluggish during the day. 

Interested in an easy and cost-neutral way to maintain a healthy diet?

OPTAVIA is a community based program that offers nutritious AND delicious meal options at a neutral cost to you!

Ask one of our Health Coaches (Bruce Sack, Travis Bishop) for more information on how to get started on your lifelong transformation, one healthy habit at a time!


Maximize your energy during the day by getting at least 7-8 hours of peaceful and uninterrupted sleep a night.

Achieve this by maintaining a dark and cool room and by limiting distractions, such as electronics, in the bed room.

For more tips check out The Better Sleep Council, or this article from the Huffington Post for good habits to achieve a better sleep. 


Unwind and destress through Body Scan Meditation.

Body Scan meditation promotes self-awareness of sensations we might be ignoring throughout the day. Bring awareness and "feeling" in every area of the body working down from the head to the toes. Slowly release any tension throughout the body until you feel completely relaxed.  

Benefits: Reduces Stress, Decreases Muscle Tension, and Increases Pain Tolerance 

Here's a step-by-step guide to help you use Body Scan Meditation

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