How to live a high performance lifestyle and do the things you love!

August 6, 2024

Want to live a high performance lifestyle? Here are 7 key factors to explore.

We all have the same goal. We want to live the best life possible. Picture your life 10 years down the road. What does it look like? What is the quality of your life? Are you doing all the things you love to do? Creating a life that you love begins by knowing what you truly want and creating a plan to get there.

Our goal at Healthy Start is to help you create and experience the best life possible, a high performance life where you excel in all aspects of live. What does that look like? Well, it’s different for everyone based on the life that you want but the common denominator for everyone is this: having the health, strength, stamina and physical ability to live your life to its fullest potential giving you the opportunity to perform your best in every way possible in all aspects of life. To reach your potential requires a commitment to creating a high performance lifestyle.

Creating a high performance lifestyle doesn’t happen by chance, rather, it is the culmination of good choices, day in and day out, over time with the end result being the best you possible. I want to share with you our 7 keys to creating a high performance lifestyle.

1. Quality Nutrition: Think about this for a minute. Every aspect of your body, from bones, to muscles, to hair, to skin, to organs and blood vessels is literally built from the food sources that you put into your body. This body of yours is a 3D printed machine from the material that you consume through your daily food choices. What you eat matters. It’s not necessarily about how you look in the mirror, but more so how well does your body function, grow and repair. In regards to performance, you wouldn’t put E85 gas in your Ferrari because it would not run or perform at its best. Your body is the same way. Eating a whole food diet filled with good protein sources, a variety of fruits and vegetables, high in fiber, low in unhealthy fat and sugar is fundamental to you continuously building a healthy, high performing YOU!

2. Regular Exercise: While there are a variety of WAYS to exercise, the key is in the amount of time spent being active. To be a high performer requires over 150 minutes a week of exercise in Zone 2, meaning working at a level that elevates your heart rate but still allows you to breathe through your nose or carry on a conversation. Alternatively, you could focus on 75 minutes or more of intense exercise where your heart rate is elevated above 70% of your max heart rate. Ideally, for optimum results in having the best cardiovascular health, lean muscle mass and highest functioning body, you would combine the Zone 2 and intense exercise throughout the week. Achieving these minimums decreases your overall mortality rate, meaning increasing your life span, by 62%!

3. Proper Hydration: Your body is 60% water. Every tissue in your body requires water. Every function in your body depends on proper hydration. Living in a state of dehydration has negative ramifications on your health, your performance, your immunity, your ability to repair, your ability to think clearly and much, much more. To stay hydrated, focus on taking in half your body weight in ounces of water every day. Even if you fall a little short, you will insure that you won’t reach a state of dehydration.

4. Good Recovery Habits: Optimal recovery habits for a high performance lifestyle include prioritizing quality sleep, which is crucial for muscle repair and cognitive function. Incorporate active recovery techniques like stretching, foam rolling and yoga to enhance circulation and reduce muscle stiffness. Implement regular episodes of cold and heat immersion to facilitate better blood flow and hormone balances using techniques like cold showers, cold plunges, hot tubs and saunas. Mindfulness practices such as meditation and deep breathing can lower stress levels. Finally, schedule regular rest days to allow your body to fully recover and prevent overtraining where you practice self-care with relaxation services, massage therapy and the like.

5. Optimized Nervous System: Your nervous system is your master control system. It controls and coordinates all functions and systems in your body. Any interference or loss of connectivity in the nervous system leads to reduced performance of organs, muscles and systems in your body. In your home, when you have a tripped breaker in the electrical panel, whatever is connected to that circuit won’t work properly. The same is true for your nervous system. When a spinal segment is malfunctioning, the neurologic connections at that spot malfunction, which leads to all matters of dysfunction like weakness, tightness/spasm and/or pain. Getting regular chiropractic adjustments keeps your nervous system optimized for your highest performance and optimal health.

6. Growth Mindset: A growth mindset, the belief that abilities and intelligence can be developed through discipline, dedication and hard work, offers a wide range of benefits to creating a high performance lifestyle. It leads to resilience, encouraging you to view challenges as opportunities to learn and grow rather than insurmountable obstacles. This mindset promotes a love of learning and a willingness to try new things and embrace new experiences, leading to continuous personal development. By valuing effort and persistence rather than outcomes, a growth mindset helps individuals overcome setbacks and achieve their goals. It also cultivates adaptability, making it easier to navigate change and setbacks. At the end of the day, a growth mindset leads to greater motivation, improved performance, and a more fulfilling life.

7. Disciplined Daily Routine: A daily routine that includes mindfulness, reading, and journaling offers a multitude of benefits for mental, emotional, and intellectual well-being. Practicing mindfulness, such as meditation or deep breathing exercises, helps reduce stress and anxiety, promoting a sense of calm and presence. It enhances self-awareness and emotional regulation, enabling better decision-making and fostering a positive outlook. Incorporating reading into your daily routine stimulates the mind, improves focus, and enhances knowledge. It expands vocabulary, boosts cognitive function, and fosters creativity. Reading a variety of materials also helps develop empathy by exposing you to different perspectives and experiences. Journaling, on the other hand, provides an outlet for self-expression and reflection. It helps organize thoughts, clarify goals, and track progress. Writing about experiences and emotions can lead to greater self-understanding and emotional healing. Journaling also enhances problem-solving skills and creativity, making it easier to navigate life's challenges. Developing a balanced routine that nurtures mental clarity, emotional stability, and continuous growth will lead to a more fulfilled and high performance life.

For many, thoughts of “I’m too old” or “I can never change” are the top limiting beliefs that keep them from committing to a high performance lifestyle. Fortunately, both of those thoughts are lies. No matter your age, your status in society or your current level of health, putting these practices to use in your life will have a tremendously positive effect on improving the quality of your life and the level of performance you can achieve.

If you are struggling right now, not reaching your goals or living the life you want, let’s get you started in the right direction. Schedule a Discovery Visit to talk about your current health and situation and let’s work together to create your high performance lifestyle.

Drs Alex & Tiffany

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March For Health

By Eazi Business • March 11, 2020

Mother Theresa, when asked if she would march against the war, refused. Although, when asked to march for peace, she gladly accepted. For to be “for something” is empowering. In light of the recent hysteria surrounding this year’s pandemic, I am reminded of Mother Theresa. What we focus on matters. How we perceive our surroundings matters. Do we see friends or enemies? Hate or love? Disease or health? Pathogenesis is the study of the origins of disease, while, on the contrary, Salutogenesis is the study of health and its origins. If we focus on disease, we must work backwards to try to find a solution to a problem, and then remove the perceived problem. This is the approach of western medicine. However, an alternative to this is the focus on health and what our bodies need to be healthy. If we focus on health, we can provide our body with the ground floor materials to promote the best expression of life. What this looks like is simple: it’s keeping our environment pure and providing sufficiency in terms of the essential ingredients or nutrients that our ecosystem needs to function at its best, express life and be able to freely adapt and respond to the environment. Even though the concept is simple, the application is difficult because there is no accurate measure for health. All the measures we have in our current model addresses ways we can measure sickness, disease or pathogenesis. X rays, MRI, CT scans, bloodwork…they are function to determine if we are in a dis-ease state or not. The problem with these measures is that our health is a continuum. Our bodies are continually adapting to its environment and the ingredients we provide it, and in doing so, can either move towards health or away from it. So, you don’t magically have diabetes the moment your fasting blood sugars are measured at 126 mg/dL. You were moving in that direction for potentially years prior your diagnosis, moving away from health. Your body was in a dis-ease state already prior to being diagnosed with disease. So, health is a continuum. What we choose to do daily either moves us toward dis-ease in the body or away from it and so, health, like life, ebbs and flows according to how pure our environment is and how sufficiently we supply our bodies with what it needs to be healthy. The bottom line is our bodies should always be able to adapt to its circumstances. This is the key. What we focus on matters. If we are focused only on the disease state of our bodies, or the pathogenesis, we are blinded to the ability to move towards health. When we focus on health, or salutogenesis, we can address the dis-ease that occurs in the body and prevent us from entering the disease state. This is where the problem lies. Like it or not, health requires personal responsibility. Health is a daily, if not minute by minute choice. It is our personal responsibility to take care of the body that God created for us. Everything we do; the foods we eat-are they organic, green harvested, soil deficient, the products we use in our home and on our bodies, how we move our bodies or not move our bodies, how we think- is it positive or negative, how much technology are we exposed to, how many toxins are in our environment,how we handle stress, if we forgive others, are we healing our trauma; it all matters in terms of our health continuum. And so, moving towards health requires personal responsibility. I see a future of humanity. Those that focus on health and salutogenesis and those who focus on disease and pathogenesis. The picture is vastly different. And Mother Theresa said it best. If we focus on pathogenesis, we remove human choice and thus, are left victims to our circumstances. Our health is left in someone else’s hands whom we are powerless to. We are disempowered. Today, I choose health. I choose to focus on salutogenesis. I do what I can, in my power, to improve the health of myself and my family. It’s my personal responsibility, not only for me, but for my children and their children ever after and also, for our earth! I choose to fulfill the purposes that God created me to do in this world. For without health, I cannot share truth, I cannot enjoy my family, I cannot create memories I choose to have. I become a victim, disempowered, hopeless. Instead, I choose empowerment. I choose to march “for something” and not “against”. I choose to no longer be a victim of circumstance. I choose health. So, I ask you today to join me and change your focus. From fear to faith. From being disempowered to taking power into your own hands. Let’s march together. For health, Dr Tiffany Leonida

A Challenge To Love

By Eazi Business • August 6, 2016

I have a dream…I know its cliché but this needs to be heard loud and clear. I have a dream of peace. Peace from all of this chaos. A nation where we are not run on corruption, where there is so much lack of trust on the individual and the government alike. A government not funded by parties with ulterior motives. A government who truly adheres to the belief that each individual has value, who makes choices based upon the outcome to the individual, and NOT for the greater good because the whole is truly a product of its individual pieces. A government that adheres to its constitution and the freedoms of it’s people. I dream of politicians who know how to love. Politicians who look at every policy or piece of legislation and makes his or her decision based upon what is right. They do this because they can really choose what it right because they don’t have their hands tied from corruption and money. Politicians who seek the advice and ask the right questions. I dream of a place where individuals maintain their rights. Where we have freedom to determine what we do with our body, what we put on our body and what we put into our body. I dream that we at least get the chance to know what is being put into our bodies and on our bodies. The freedom to love to live. I dream of a place where we make choices based on the effects it will have on our great grandchildren. A place where we will have a world that our great grandchildren can love. Where we are rooted with nature and with each other. I dream of a return to love. Our country is at a crossroads. There is corruption on all levels that permeates even into our schools and children and its affecting every aspect of our lives. I challenge our government to lead us on love and understanding. We know when you are trying to put one past us. The media cover-ups to keep us all distracted…..the hidden GMOs in our food….the chemical concoctions that we call “medicine”….the laws prohibiting buying local and raw to improve our health….the trolling websites and defamation of people who are trying to better the world and find the truth….industries ran on fear alone….the chem trails…..to name just a few. People don’t trust. Earn our trust back. Do what’s right for us. I challenge you, the politician, to educate yourself. And don’t just seek information from people who come knocking. Dig deep to find real answers to do what’s right for your state. It’s your responsibility to do what’s best for the people, not for you. I challenge you big pharma. I don’t care that you are a profit powerhouse. What I care about is your motives. I challenge you to improve the health of the nation for the better. An industry ran on fear tactics cannot thrive and in the end, will falter. Show us that you’re not who we, the people, think you are. Prove us wrong that you’re fingers aren’t permeating into the government and your methods aren’t being used as a means of population control. Prove to us that you’re worth it. I challenge you big pharma to be the leaders in this movement to love. Save people’s lives, but don’t step into prevention because medicine can never be preventative in nature. Allow other professionals to step in to improve people’s health and lifestyle. And I especially challenge you to never force any procedure on anyone unknowing of the outcomes again….NEVER again. As for the individual…we have the biggest challenge. Research your life. Don’t just be sheep and blindly follow. Do what is truly best for yourselves and your society. Give. Love. Teach your children to do the same. Purchase with power…buy according to your beliefs, not according to price. It is us, as individuals that need to hold ourselves, our politicians, and our government accountable. Because if we don’t, who will? Those with the biggest pocketbook certainly cannot and have proven that in their track record. It is time to take the challenge. Stand up for what’s right. Its time to love to live again. And to love to be a part of this country. I challenge you….do what’s right. I challenge you to love. Dr Tiffany Leonida

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