The Basics to Starting Strong

These are the foundational pillars to get you Started Strong on your journey.


The first thing to look at is what you are eating/drinking now that is robbing you of vitality, adding stress to the system and contributing to unwanted symptoms. We must do our best to stop poisoning our body, especially our brains, with a myriad of compounds that don’t promote health and rob us of energy, probably without us really knowing its happening as these shifts occur over time.

Nutrition/Lifestyle Questionnaire 

Step #1:  Reduce Unhealthy Intake of Stuff:


Do your best to reduce/remove or replace these things from your intake as they speed up the aging process and contribute to inflammation & chronic illness.


  • Soda
  • Refined Sugars
  • Nicotine
  • All artificial sweeteners (aspartame, saccharin, sucralose, high fructose corn syrup)
  • MSG
  • Polyunsaturated fats (corn, canola, cottonseed, soybean, peanut, safflower, sunflower)
  • GMO Wheat products
  • All Fried Foods
  • Alcohol
  • All synthetic food additives/colors/dyes/flavorings (over 80,000 chemicals and growing)


Seek out upgrades in quality and nutrient dense real food without all the chemical processing; the choices available to us are expanding rapidly as people connect what they eat and drink more directly to how they feel and perform.


Instead of soda- reach for:

Zevia (soda-like, stevia-no sugar) OR

Mineral water or pinch of sea salt

Kombucha (lower sugar)

Green or Matcha Teas

Water with lemon/lime/cucumber

Fresh fruit in season

Berries- all varieties

Step #2: Hydration Nation!


  • Begin with a good, clean source of water; either filtered or bottled but best to stay away from plastic water bottles and aim for glass as they tend to leach hormone disruptor chemicals that stress our glandular system.
  • “Win your morning- win your day” in terms of hydration, this means upon waking the first thing you do is drink 1 and preferably 2 glasses of water with a pinch of sea salt to charge your blood with electrolyte salts like magnesium, potassium, sodium- the holy trilogy if you want energy firing in your cells! This simple ritual can change your whole perspective on health.
  • Shoot for 50% your body weight in ounces to consume daily; more if you’re very active and exercise regularly.


Step #3: Get Moving!:

5 Ways to Sneak Movement Into Your Workday

  • If the only work breaks you get are a lunch and a few minutes later in the day, you’re probably not as healthy, happy, or productive as you could be.
  • Checking in with your body a couple times per hour does wonders for your body, your focus, and your happiness.
  • Movement and exercise don’t have to be a big production with special outfits, expensive equipment, and membership contracts. Here are 5 simple desk exercises that will help you move, when all you have is a few minutes and some open space.


How many breaks do you take throughout the day?


Humans are not built to sit still for hours and hours on end. Your brain gets tired. Your joints get stiff and creaky. You end up with chronic pain, impaired focus, or in extreme cases, anxiety and depression.

On an episode of the Bulletproof Radio podcast, Filmmaker, Qi Gong Master, and corporate wellness advisor Pedram Shojai makes the case that you should stop what you’re doing to check in with yourself every 25-30 minutes. “Everything starts to grow up when people just give themselves permission to check in with themselves twice an hour, stretch, move their body, get the blood flowing,” says Shojai. “Your active metabolic rate goes up, your resting metabolic rate goes up, your aches and pains start to get better and you just honor your body.”


Seems like a lot of breaks, and most of us do not have the flexibility to take this much time away. Taking time to move doesn’t have to mean interrupting your flow. Read on to learn five easy desk exercises that keep your blood and brain pumping all day long.

Sit and stand while working at an adjustable standing desk

You have to do desk work anyway. Why not set up a workspace that’s kind of your body?

Constant sitting can lead to terrible posture, which messes up the alignment of your shoulders, neck, and back, and restricts blood and lymph flow.

Standing carries its own set of problems. If you’re going to stand all day, have a pro check your posture so that you aren’t putting constant pressure on your knees and hips from misalignment.

A happy medium is an adjustable-height desktop. If you can sit for part of the day and stand for the rest of the time, you won’t experience the effects of hours and hours of one or the other. You’ll notice a better overall physical and mental state if you can switch it up every now and then.


Take your calls on the move

Shojai does all of his conference calls on the go. He explains, “I’ll put it on mute. I’ll chime in. Put it back on mute. Hang off the monkey bars. Like literally I’m stretching at the park while on these conference calls.”

He lets the people he’s speaking with know that he’s out for a walk, and he encourages everyone else to get outside, too.


Pace around the office while you work

“Still water breeds poison,” warns Shojai. He encourages you to pace around the office rather than sit, which slows your blood flow.

You don’t have to march an actual path around your entire floor. You can be right where you are, stretching your hips and moving around while you read and talk.


Ritualize things you do every day

When you make something a habit, you don’t have to think about it — you just do it.

If you make a ritual out of an everyday activity, you can be sure you’ll work some movement in during an otherwise mundane activity.

  • Do you take an elevator to the 18th floor? Hold a wall sit until it’s time to get off.
  • Do you put your lunch in the break room every morning? Bust out 10 push-ups before you head back to your desk.
  • Waiting in the hallway before class? Stack a few books on the floor and do some calf raises.

Shojai climbs two flights of stairs to get to his office, so he started a stairs ritual that gets him moving before he starts his day and several times throughout.

“I’m not allowed to do those stairs normally. So I either have to hop three stairs, or I do a lunge and then kick back. I just turn every little thing into a ritual.”

His answer to everyone thinking you’re a weirdo for monkeying around on the stairs? “Just be a leader and don’t get browbeaten by this cultural friction that a lot of people have at work — try to behave and stay in line by eating Arby’s at your desk. It’s insane.” He says that people will start to notice that you’re full of life, and they’ll join in the antics, too.


Stand on a vibration plate

You have three times as much lymphatic fluid as blood, but unlike blood, there’s no lymph pump. So, you have to move it. Cold showers help. So does good, old-fashioned exercise.

You feel the difference when your lymph gets going. Sometimes that overall sludgy feeling is stagnation, and getting moving gets your blood and lymph flowing. You’ll feel better from head to toe.

Standing on a vibration plate is excellent for your lymph. You can turn on the vibe action and stand on it, or you can do a few easy yoga poses to help you regain focus and power the rest of your day.

Vibration plates store conveniently under your desk, so you can slide it out for a few minutes of good vibes whenever you want.

Movement and exercise don’t have to be a big investment in designer outfits, expensive equipment, and membership contracts. Most of the time, all you need is a few minutes and some open space.