Better Ever After Podcast

I have read that up to 90% of the decisions and steps in our day are automated: our consistent actions are largely guided by rituals and routines established over long periods of time. You have likely noticed that with no gym to go to after work, or having your morning and nighttime routines totally changed on your behalf, it is difficult to fit in and keep doing the healthy routines you were just a month ago! Where you didn't have those routines, to begin with, you have probably noticed that your sleep, nutrition, movement and stress management are even more difficult to manage! In this week's podcast, I discuss the six routines that I think are most important to focus on to keep your body as healthy as possible and also give some resources that will make instituting them a little easier. For your healthy pleasure: (Morning) Mobility Routine: AND MOVE Curriculum E-book Sleep Routine: Fundamental Fuel E-Book: Journalling 101:

"The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition.” “Focus on the moment, not the monsters that may or may not be up ahead" - Ryan Holiday I hope this message finds you well, safe and amongst loved ones. In these strange times ahead there will be suffering, stress, sadness, anger, and just about every challenging emotion and thought that the human condition can provide. And yet, we individually and collectively can decide how we are going to respond to this challenge! We can band together, and we can make the best out of an absolutely awful situation. We can better ourselves and our community and on some level, come out of this potentially better than we went into it. I hope that this message deepens your resolve and helps you in the coming weeks to make the best of this pandemic and to improve not only your self but our society as a whole. I will do my best to make sure that you have the resources to help yourself. Take care everyone and lots of love sent your way. A few people I know that can help you at home to stay a little healthier and more fit: @fitsquad_training - home strength and Kettlebell training @manifesting.health - free online yoga :) @AllDayFit.co - Home workout help for you ladies and all the energy and positivity one could ever need

The world we face today is drastically different to the world that our ancestors faced and the world that shaped our evolution and thus what our body needs to be healthy.   The busyness and deluge of sensory information that we face is nowhere close to what shaped our evolution and what our bodies can handle. Our bodies have certain requirements in order to be healthy.   Recovery / healing is one of those requirements but it requires the right environment and conditions for it to happen effectively. If not there are consequences: fatigue, poor immune system, feeling stressed and anxious all the tie, weight gain and on the far end of the spectrum, overtraining in athletes and burnout for the rest of us.   In this week's podcast, we discuss the importance of creating more structured time to actively allow the brain and body to rest, heal and recover in the absence of a world that will do it for us. We discuss specific examples of what key recovery strategies should be included in your daily and weekly rituals. I can say that without a doubt this is one of the hardest things we can do for our health - the act of doing nothing - but that is might be the most important than your body needs right now.   Download our FREE RESET/RECOVERY Curriculum E-book if you want some help improving your sleep, developing a "Recovery Regiment" and optimizing your body's innate capacity to heal itself!

They say that "knowledge is power" but the problem with then is that knowledge doesn't get anything done. People don't make decisions and choose an action because of what they know; how we vote, who we choose to be with, the car that we buy and even the health choices we make happen because of how we FEEL! If knowledge was all that we needed then more than 4% of people would quit smoking when their doctor told them to because it was killing them. Emotion creates motion. In this week's podcast we talk about how we can use and cultivate our emotions to pick better goals for our health and how this, and a few other behavioural strategies we discuss, will make you much more likely to be successful: whether it is losing 10 pounds of completing an ironman. If you are sick and tired of continuing to fail to cross things off your list and struggling with the same health issues, you are going to love and get value from this pod. If you want more on this subject, a highly recommend reading Mark Manson's Everything Is F*cked. Enjoy!

One of the top mistakes I see that people can make with their health is getting distracted by trends, fads, and minutia and not sticking to the principles. In this podcast, we discuss how a "rocks, gravel, sand" mindset for your health will clarify what you need to do to reach your health goals and simplify the process. Oh yes, and it is going to save you a ton of time, money and effort. We also discuss what I would call a "gold-standard day" where I provide an hour-by-hour framework for what your typical day should look like if you want to include all of the most important health rituals that we know actually make a difference for your health and well being. Booking a Complimentary Case Review: Resources discussed in the pod: Study discussed:

What is your average stress level from 0-10 over the last 6 months?   Five or higher? Closer to 10!? Or maybe nice and low?   In this week's podcast, we talk about the implications of the answer to this question and what it means for your long term health. If your answer was closer to 10 than zero, I know that this episode is going to help by at the very least, providing some perspective and with some practical advice to help you change the way that your brain responds to the crazy world around you. For help with your stress and every aspect of your lifestyle necessary for health: RECOVERY / RESET Curriculum (most important for stress management): Fundamental FUEL Curriculum: MOVE Curriculum:

What are you most scared about in the world? Sharks? Heights? The health of your family? Your own health? Odds are is that it is related to mortality in some way. Mine is different. I am not that scared about death but I am petrified about life before death and what that is going to look like as it draws closer. Specifically, I am scared not about the length of my lifespan but the length of my health-span and the difference between the two. I do not want to spend a single day of this planet without the ability to do the things that I love and spend meaningful time with those that I love. This is my new big motivator that is going to guide my life-long journey to extend my health-span to as long as possible and my documentation of it along the way. This podcast is going to make you think about your greatest health fear, how that is going to motivate you to make changes and hopefully based on my lead, give you some insight into what changes need to be made.

The desire to have more personal time to do what you want is and to focus on what is most important is one of the most universal concerns that we hear from our practice members. It is rare to encounter someone that doesn’t wish they had more time and freedom to focus on what is most important to them in their life. In this episode, I share a FREE download, "Dr Ritza's Productivity And Time Booster", and we review the tool that I have used to maximize my productivity, find more time to do what I love and minimize the feeling of "needing more hours in the day". Specifically, this podcast is going to help you in two ways: This exercise is meant to help you in two ways: Firstly, it will help you regain your time and find more time to focus on what is most important to you. Secondly, it is going to force you to do the tough introspective work of evaluating where you are spending the time that should otherwise be put towards things that bring value to you and make you fulfilled. Free download and show notes:

Better work-life balance is one of the most common goals that we hear from new cases we review and is a ubiquitous complaint in our society! However, balance isn't what most of us need to be happy and successful.   Balance leads us to stress and anxiety when we fail to capture it and us spreading ourselves thin and less successful at the things most important to us.   In this episode, we discuss why a hunt for better "balance" might be compromising out health and goals and what mindset and strategy will lead to better happiness and success at what is most important to you.

I hope you haven't been there - I know I have: a family member that you thought of as "healthy" is suddenly diagnosed with something life threatening! "Wait, what!? They "seemed" so healthy but clearly were not. Why? Because our society's definition of health is wrong! When I ask a workshop room or a new patient, the general consensus is that health is "how I look and feel" but this is so far from the truth and is actually dangerous to your wellbeing. The ideas we have and our first principles guide our path in life and if they are calibrated incorrectly - our true north is off - they can send us in the wrong direction. With so much focus on our health, you would think that we would have a better understanding of what it actually is so that we know what the heck our destination and goals should be. In this episode we discuss what the actual definition of health is, how knowing it, is going to completely change how you think about taking care of your body and if you are going in the wrong direction, what you can do to get back on track! Hint: these below have the answers!