To support Movember this month: I am offering 50% off all RTT (Rapid Transformational Therapy) sessions for those who sign up in Movember.
What is Movember?
‘Movember, the month formerly known as November, is when brave and selfless men around the world grow a moustache, and women step up to support them, all to raise awareness and funds for men's health - specifically prostate cancer, testicular cancer, mental health and suicide prevention.’
Men's health is so important.
Unfortunately, during their 40s, 50s, & 60's men's bodies produce testosterone at declining rates. Men begin to lose muscle mass and become more prone to weight gain. Their risk for heart disease, high blood pressure, and diabetes increases. This also tends to coincide with more responsibility and more STRESS. It is more important than ever that men do a great job proactively focusing on their health in the following areas.
Holistic Health Practices are exactly what the doctor ordered. Identify your health in each category. How can you raise your scores and proactively increase your overall lifestyle of vital well being for the LONG VIEW? Of course, since this is my expertise and passion, I would love to help.
I am being trained by Functional Diagnostic Nutrition (FDN) and will have amazing assessments to share soon!
The DRESS protocol is an FDN best practice approach. Find holistic tips for each component below.
Diet (Nutrition)
What would you rate your nutrition levels? (0-10)
- 0: I eat like crap, mostly fast food or whatever is around. I know I should do better but I don't honestly put much energy or thought into planning or what I am going to eat. I'm overbooked, so I am usually starving and then I grab the first or easiest thing to put in my mouth.
- 5: I try to eat healthy most of the time. It works about 50% of the time. I'm an emotional eater. I do catch myself overeating, binging or snacking when I'm stressed or when I drink too much.
- 10: Nutrition is my first priority. I eat whole or organic foods. I do food prep on Sundays and try to plan my and my family's meals for the week. Intentional meal planning and prepping has been great for me. I know and track the exact amounts of proteins, carbs and healthy fats I should consume for my body weight. I focus on hydration and drink 1/2 of my body weight in ounces of water per day.
Rest
What would you rate your sleep levels? (0-10)
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0: I haven't slept well in years. I'm lucky if I get a couple of hours a night. I fall asleep but I wake up, look at my phone or toss and turn with anxious thoughts and worry all night. Every morning I am tired and lethargic. Actually it really is affecting me mentally and physically, I just don't know what to do about it. I feel like I have no control over it.
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5: I get 5-6 hours a night. Sometimes restless. Sometimes ok. It depends on what is going on in my head.
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10: I have the most incredibly nourishing sleep. I sleep 7-9 hours a night and I try to sleep in at least 1 morning on the weekend. I go to bed by 10 and do not use my phone an hour before sleeping. I love getting a great night of sleep. It literally changes my day and my performance in everything I do.
Holistic Tools:
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Schedule your sleep RTT here
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Mouth taping
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I use a fan or a sound machine for constant sound and it really helps me sleep soundly.
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Really comfortable sheets here
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Sleep mask for men here
Exercise
How would you rate your fitness/exercise habits? (0-10)
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0: Couch potato, no time to exercise, I really don't enjoy it.
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5: I try to run or Peloton a couple of times a week. I also walk my dog daily.
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10: I workout almost every morning. I have a full training plan I follow. I incorporate strength training, cardio and active rest with Yoga. I have a great trainer who has created a personalized plan for me.
Holistic Tools:
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Schedule your physical motivation RTT here
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My partner to create a strength training plan for men: Steve Konopka is a master trainer who trains athletes, olympians and executives. Steve owns Strength N Honor Training & Nutrition (SNH)and is my go to partner who specifically works with male clients both live and virtually. If you would like to meet with him Click here for his site, and mention LONGVIEW. (He's amazing.)
Stress Reduction
How would you rate your level of stress? (0-10)
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0: I'm a mess. I'm realizing right now that I am either in BURNOUT or headed there any minute. Every day is hard. I don't know how I am going to keep going like this.
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5: I'm ok. Half the days I am fine and half the days I'm feeling out of control. Barely making it. My head is gurgling just above the water. Then the next week it feels ok. I'm definitely not in control of my mind and do not "proactively manage stress". I'm just sort of hoping it gets better after this quarter is over if I keep running hard and putting long hours in. Some days I feel alone. Like no one really gets me. I need to do a better job at planning things I like to do more on the weekends at least and remembering my hobbies and self care.
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10: Work is good. Health is good. Life is good. I've learned my habits and routines for success. I really know what to do to recharge and I do them. I practice good self care and have high emotional regulation. When things go awry at work or at home, I feel like I can handle any situation that comes at me. I meditate every morning even if it is only 10 minutes. I have been working on myself (the inner work and self development) and feel really good... confident...self aware... good relationships with family and friends. I am authentically showing up and have people in my life who I can be myself around. I know my purpose and why I get up in the morning. I am excited about the future.
Holistic Tools:
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Schedule your RTT session here to reduce anxiety, low confidence, worry loops, imposter syndrome, depression, what's your purpose?
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Meditation
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Massage therapy 1-2x per month
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Remove toxic people
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+hobbies
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Yoga
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+incorporate Tapping video (5 min a day) or during times of stress. Click here.
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+add Breathwork video (start with a few minutes & keep adding). Click here.
Supplements
How would you rate your level of stress? (0-10)
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0: I've never taken a supplement before. However, I am on a lot of meds for my heart, thyroid, cholesterol, depression.
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5: I take a multivitamin
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10: I take all of the supplements I know to increase health for men at my age
Ready to take your health, life and career to the next level?
Book a consult below or send me a message.