5 Must Have’s of Health- Establish These and the Rest Will be Easy

I’m on a mission to help people live healthy lives.

And health can be complicated.

It doesn’t help that the U.S. is obsessed with all the latest health and fitness trends, and every time we turn around the information is changing. It’s enough to drive a person crazy.

How do I help my clients as their Health Coach? I work first on building my clients foundations.

I help them decipher ALL the information to the most important. Then it makes the rest a whole lot easier.

What are the most important things?

  1. Getting enough sleep (7 to 8 hours per night)
  2. Eating enough vegetables (3 to 5 servings minimum per day)
  3. Getting enough water (6 to 8 glasses)
  4. Exercising regularly (20 minutes daily)
  5. Getting daily sunshine (15 minutes, outside, no sunscreen)

Why are these 5 things so important?

Because these are the things that have the greatest impact on your overall health- without them you will be living a malnourished, exhausted, stressed life.

Get these 5 things dialed in and we can build from there. You can think clearly, manage your stress, and focus on what’s next.

Let’s break it down.

1. Sleep

Without sleep you will die. Go more than 24 hours without sleep and you can be diagnosed as clinically insane. Drive with less than 6 hours of sleep and your reaction time is similar to that of someone who’s been drinking.

Chronic sleep deprivation is linked with anxiety, depression, obesity, type 2 diabetes, and cardiovascular disease. When I work with clients this is a non-negotiable- you get your 7 to 8 hours. How? Because you schedule it and it’s not allowed to be messed with.

It isn’t that you have 24 hours in a day and you work for 20, so you allow yourself 4 hours of sleep. It’s that you have 16 hours to do life and 8 hours to sleep.

And that is set in stone.


2. Vegetables

I need you to eat your vegetables. I need you to get your vitamins and minerals from whole food sources along with the fiber that comes with eating veggies.

Why don’t I say fruit too? Because most first world people get fruit in their diets, and this is often something I see abused when it comes to people who are carb/sugar addicted. But I almost always see a lack of vegetables in people’s diets.

Are you depressed? Anxious? Not sleeping well?

Vitamin and mineral deficiencies are directly related to mental health and well being, as well as sleep quality and duration.

Some of the best sources of vitamins and minerals? Vegetables.

I understand vegetables are not always the most fun to eat- but they can be if you learn how to eat them in an enjoyable way. It has to be done- you need them.


3. Water

Is this really a thing we still need to talk about?

You are over 50% water. It is critical for life.

Like sleep, without regular fluid intake you will die.

Being dehydrated will make you tired, groggy, even hungry. It can affect your sleep, your mood, even your sex drive.

Stay hydrated- get a nalgene water bottle, fill it up, and carry it with you where ever you go.


4. Exercise

You already know this one. All the health benefits. The fact you’re designed to move.

And get this- physical inactivity is the fourth leading risk factor for death worldwide.

So go take that walk, do some push ups, and appreciate that you CAN move.


5. Sunshine and Being Outdoors


Every heard of Rickets? Its when we’re deficient in Vitamin D. Know what helps the body make vitamin D? The sun.

Stop worrying about taking a Vitamin D supplement and get outside.

Spend 10 to 15 minutes outdoors EVERY DAY- uncovered- without sunscreen (yes I said that) so that you can make your Vitamin D.


Work on these five things first and I can GUARANTEE you the rest of getting healthy will be a whole lot easier.

Want help building your foundation? Check out my health coaching page and the programs I offer.

I value your health because you’re worthwhile.

Even though I might not know you personally, I know that you are amazing and wonderful and a blessing on this planet- and I want to help you find that within yourself!

Keep working on caring for your mind and your body- it’s worth it- I promise!

My mission is to help everyone I can become the healthiest, strongest versions of themselves. I am a Crossfit coach, athlete, Health and Nutrition coach, Movement Rehab Specialist, and a grad student completing my masters in Kinesiology with a focus on integrative wellness.