2. Drink Water
Drink water at each Go without it and all
meal, before during and body systems functions
after exercise. suffer to a degree
 Your body is nearly 70% Thirst is like the gas
water and it plays a role gauge light…When it
in transporting goes on things are
chemicals, provides a getting serious.
medium for reactions, Use tap water when you
regulates temperature can… The price of
and removes waste bottled water is more
products. than $6 dollars a gallon.

3. Water, water everywhere….
The Earth needs water
to function properly just
like our bodies.
The earth is 70% water
like our bodies but only
3% is freshwater and
only 1 % is drinkable.
If we want to keep our
planet well… We must
take care of our water.

4. Water in our everyday lives!
One glass of water shuts  A mere 2% drop in body
down midnight hunger water can trigger fuzzy
pangs for almost 100% of short-term memory, trouble
the dieters studied in a with basic math, and
University study. difficulty focusing on the
computer screen.
Lack of water is a primary
 Drinking 5 glasses of water
trigger of daytime daily decreases the risk of
fatigue. colon cancer ,breast cancer
and bladder cancer.
Preliminary research
indicates that 8-10 glasses
of water a day could
significantly ease back
and joint pain.

5. Eat 4-6 Well Proportioned and
Balanced Meals a Day
Choose fresh food when you
can. As meals go, eat 2 or 3
meals a day, with 2-3 healthy
snacks in between. A solid
start to the day with a good
breakfast, mid morning
snack, moderate lunch,
afternoon snack, balanced
dinner and a fibrous evening
snack
 Avoid the “Feast- Famine”
cycle at all costs. Graze
instead

6. Breakfast
Never skip breakfast!!! Studies reveal
that people who skip breakfast (….the
meal most often skipped) are more
likely to take up smoking or drinking,
are less likely to exercise, more likely
to follow FAD diets or express
concerns about body weight.
Breakfast eaters tend to consume less
soda and French fries, while
consuming more fruits, vegetables,
and milk!
Sleep on this tonight, Act
tomorrow!!!

7. Sleep Well
Nearly 1/3 of your life is
spent doing it. It must
be important!
 Sleep deprived people
exercise less.
People with inadequate
sleep tend to choose
convenient junk foods.
Bad diet and poor sleep
habits perpetuate each
other.

8. ZZZZZZZZ’s
Sleep is cumulative; if you lose sleep one day, you feel it
the next. If you miss adequate sleep several days in a row,
you build up a ‘sleep deficit’, which impairs reaction time,
judgment, vision, information processing, short-term
memory, performance, motivation, vigilance and patience.
Fatigued people also experience more moodiness,
aggressive behaviors, burnout and more stress.
Going to bed, resting easy, well and deeply are a must for a
healthy lifestyle Make it a ‘must’.
Tips for sleeping better: Low lighting before bed, keep a
regular schedule, hide you clock if it tortures you, jot
down all you worries and concerns, and be at peace!

9. Have a Life Garage Sale!
 When it comes to Straighten up.
emotional baggage, it is
 Clean out.
time to decide what is
worth keeping and what  Start fresh.
is not. Don’t throw away good
Throw out what you is sentimental things that
keeping you from being have meaning but it is
more organized and not doing you any good
efficient . pilling up in the garage
Separate the valuables of your life.
from the junk. USE IT OR LOSE IT!

10. Exercise!
Just become active in
ways that allow the body
to operate and regulate
itself as it was designed.
Then challenge it,
maximize the bodies’
ability to adapt.
Think of all the
miraculous stories of
survival and comebacks.
Add yourself to the list!

11. The F.I.T.T+E Principle
Frequency- How often do you engage?
Intensity- How hard do you work?
Time- How much time do you commit?
Type- What is the activity?
Enjoyment- If you don’t enjoy then at some
level it really isn’t going to ever work!
YOU MUST FIND A FORMULA THAT
WORKS FOR YOU!

12. Laugh More!
Children laugh over 400 Why do elders say
times a day….Adults….15 “Enjoy your youth?” It is
Not many things are as because we laughed all
valuable to your health the time as kids, we
and wellbeing as a good laughed at nothing, we
laugh! Laughter is the laughed at laughing.
best medicine! When was the last time
you time really laughed?
We even let the TV
laugh track laugh for us.
Come on! Is that how to
live?

13. Volunteer
Help someone or an
organization for free at
least once a week.
 You heart controls
more than just your
blood flow.
The best way for a
person to help
themselves is to help
another!

14. Focus!
Believe in something!
Believe in yourself!
Do anything that
allows you to
peacefully connect to
that which you believe
but cannot prove.

15. Find Your Compass
Define what is
true and
important to you
and move
forward each day
knowing that you
are going the
right direction.

16. How Can I do all of that?
“Never give up on dreams you cannot go a day
without thinking about”. Anonymous
“Do what you can with what you have where you
are.” T. Roosevelt -That is all you can do!
Conquer emotional pain! You cannot re experience
physical pain but you can emotional pain. Work with
your emotional pain internally or with someone else
until it doesn’t hurt anymore.

17. “Know when to hold’em Know when to fold’em.”
Kenny Rogers, the Gambler Some times you fight. Some times
you retreat to fight another day. Some days you win and all goes
well and sometimes it is the opposite. ‘Head on’ is not always
the best angle of attack, some times a juke and a spin move is
what you need?
Admit you are flawed and cannot do it all.
But don’t sell yourself short… You may be capable of a lot more
than you think. Have goals but make them realistic.
Have a vision of your efforts both short term and long
term.
If you know you are making headway and you have take steps
toward them, no matter how small… you will rest easier and be
more positive about what you are doing or have done.

18. Be aware that the best things in life are not always
things. Find comfort in things around you… Count your
blessings.
Be prepared for your mind and opinions to be
change. You need to know when you are as clearly
“wrong” as you are “right”.
Once the correct action is clear- take it. Ethical
people don’t have to think through each decision
because their compass guides them. Too eager to
please or acting without motive can prove to be the wrong
move.
See yourself from a distance. If you are good the world
will know it. Would you buy a car from a man who has to
call himself “Honest John”.

19. Relax. Participate in anything that give you TRUE clarity.
A golf swing is a natural motion not rigid and forced. A
runner is fastest then he or she is relaxed and loose, when
the “flow” takes over. Remember the chased butterfly will
always elude you but if you stand still and be a part of
nature it will lightly land on your shoulder.
Deal with your anger- Get angry once and see where you
end up, If an unpleasant response occurs but you keep
doing it, it is your own fault. Remember when you
punched the wall to release that anger and all you got was
another problem, a broken hand.
Work on weaknesses. They won’t be weaknesses once
you have improved them.

20. Keep a journal, talk to some one you can trust. Go to
confession or find some sort of spiritual release. Don’t
keep things inside. It will only fester and infect you in
other areas of your life.
“Do common things uncommonly well” -Modestly…
People will notice and you will reap reward without
knowing it. People really appreciate the smallest acts of
consideration.
Keep things simple, your philosophies, your opinions,
etc. As complicated as life can get, the real meanings are
simple. Make a list of what is important or the virtues
that you aspire to live by and do the best you can and be
happy with that. Your heart will tell you if your compass is
true.

21. Keep a journal, talk to some one you can trust. Go to
confession or find some sort of spiritual release. Don’t
keep things inside. It will only fester and infect you in
other areas of your life.
“Do common things uncommonly well” -Modestly…
People will notice and you will reap reward without
knowing it. People really appreciate the smallest acts of
consideration.
Keep things simple, your philosophies, your opinions,
etc. As complicated as life can get, the real meanings are
simple. Make a list of what is important or the virtues
that you aspire to live by and do the best you can and be
happy with that. Your heart will tell you if your compass is
true.

22. Let’s Review

23. Do not get into anything you
cannot get yourself out.

24. Aim for great heights.

25. Stay focused on your job.

26. Exercise to maintain good health.

27. Practice Team work.

28. Have a trusted partner who will
always watch your back.

29. Prepare for rainy days.

30. Rest and relax.

31. Always smile, even if you don’t
feel like it, try to smile.

32. Remember, nothing is impossible!

33. Wellness is a concept beyond health. True wellness is
largely determined by how you live your life. It is my hope
that you choose to live your life from this day forward with
vitality and meaning. Ready for change and capable of
growth, Ready to make positive lifestyle choices.
LIVE WELL…
WORK WELL…
BE WELL…