Introducing new things into your routine can feel impossible at times! Do you ever just simply forget or get too busy to do the things necessary to hit your goals?   I don't know about you but sometimes I literally just forget to meditate, go to the gym, to read that nutrition book or whatever it might be that I told myself I had to do. That was until I started treating myself and my goals like I treat the wonderful patients in my chiropractic practice.   A big part of getting amazing results requires identifying goals, coming up with a plan, and repeatedly checking in on our progress towards reaching those goals and making changes when the report card is going in the wrong direction.   There is a reason that every good business spends a massive amount of time and energy on regular quarterly, if not daily reviews of how they are progressing towards their targets. I have found that since I started holding myself accountable to reaching my goals and regularly giving myself feedback on how I was doing, I have had far more breakthroughs in my life and goals are being ticked off at an exponential rate.   I hope that some of the tips and strategies we discuss in this podcast will do the same for you and help you reach every goal you set outwards in record time.

Imagine being able to take a nap in the mid-afternoon to catch up on sleep and recharge! Sounds like paradise eh?   No, it is just Spain.   And most humans up until the agricultural revolution: meaning our genes are primed for this very behaviour. In this episode, we discuss the specific strategies that you can use to increase your energy levels, battle stress and fight off sickness by creating more breaks in your day for your body to heal.   We also discuss how taking initiative and creating these opportunities for yourself is essential in our productivity-focused culture that will never do it for you. Our culture is going to push us towards the end of the continuum that is 16 hour days, working through your lunch, and pushing yourself morning until night. Your health depends on you going in the other direction.   Download our FREE RESET/ RECOVERY Curriculum for more strategies and help creating periods of rest in your life. http://dralexritza.com/reset-curriculum/

Think back to when you were put into a really challenging, new or different scenario and just how uncomfortable it makes you feel: that sinking feeling in your gut, sweat forming and maybe the sense of being a beginner again. I bet when you think back you will recognize that some of the times when we are most uncomfortable in our lives, it also represents the time of great personal growth and personal breakthroughs! What we discuss in this podcast is how some recent work with a coach made me feel uncomfortable for the first time in a while, how it reminded me that when you are very comfortable you aren't growing and that having someone to push and guide you into and through those growing pains will ultimately make you better. Enjoy! Show notes: http://dralexritza.com/better-ever-after-podcast/

You would never expect to be able to launch yourself down a mountain slope on skis and expect to be good at it without having ever tried it. We seem to understand that every sport requires different skills that need to be mastered to be ay good at them. But what about other things like empathy? Or kindness? Or meditation? Or public speaking. Like sport, genetics plays a role but we are born able to do these things, they are skills that we learn (or don't) from an early age. Too often we limit ourselves, put ourselves down or experience unnecessary frustration when we fail to realize that everything is a skill. Literally everything. In this podcast, we discuss this mindset and how it could have a dramatic impact on your ability to learn more, fast and generally be a happier person. Check out the show notes at http://dralexritza.com/better-ever-after-podcast/ to a list of books mentioned, resources and more.

Ever had a really big zit that you can't stop obsessing over!? It is a weird example, but whether it is zits or other challenges in our lives, both big and #firstworldproblems, it is easy to get tunnel vision and stuck in your own perspective. We thankfully live in a world where a lot of the challenges that we face are the type that our great-grandparents would have killed to have. Yet, our biology and brain do not care. Our problems are our problems and it can become difficult to keep things in perspective in the grand scheme of life. In this episode, we discuss why scheduling and forcing yourself to regularly adopt other perspectives beyond your own immediate one can make you more empathetic and might add a deep sigh of gratitude and a smile to your day. It is a heavier episode of the BEAP but I think it might make a huge difference for your day-to-day mindset and your life. Show notes at http://dralexritza.com/better-ever-after-podcast/

If you are dead at the end of the day or feel that need for coffee in the mid-afternoon, you are not alone. This is a problem that plagued me for years and judging by the Starbucks line at 2 pm, many others. I have conquered this and I want to share the simple ritual with you: I take a 15-minute nap! But it isn't the "what" that it is important, it is the mindset and "why" that motivates me to do it that is vital. In this podcast, we discuss the evolutionary and biological reason why you can't work straight 9am-5pm (or 9pm) and function even close to your best. This episode could be the key to crushing your midday fatigue, improving your performance and happiness at work and be able to work a 12 hour day while feeling great.

Nutrition can be so confusing, right!? It is so challenging to decide what is healthy and good for you and what is not. High carb, low carb, no carb? What are you to do? In this podcast, we discuss four simple principles that will fulfil 90% of the requirements of a healthy diet that will deliver the nutrients that your body needs. Diets can actually "work" in the short term but are rarely sustainable. In the traditional sense, diets are those, often crazy, quick fixes we use to lose weight for a wedding, to get the beach body for summer or that we start in January. Instead, a set of principles that guide your eating will give you a strategy that will serve you over a lifetime and give you the best chance to reach the health, and yes weight, that you want. I think that this set of strategies and the mindset that informs them could be a game changer for reducing any stress around food, for improving your health and for finding foods that you love to eat. Download our FREE Fundamental Fuel Curriculum for more and to get the 11 strategies that will optimize your nutrition and give you all that your body needs. E-Book: http://dralexritza.com/fundamental-fuel-curriculum/ Show notes: http://dralexritza.com/better-ever-after-podcast/

Imagine how much easier life would be if you knew you couldn't fail. Our big (health) goals like weight loss or running a race would be so less stressful if we knew that success was guaranteed. It is SO easy to get stuck in "The Gap" between where you are and where you want to be. "The Gap" is filled with anxiety, frustration and a worry that you won't get to your destination and won't be successful. In this episode, we discuss how a little mental jujitsu and adopting a new mindset that focuses on the process instead of the outcome, can improve your chances of reaching your health goals and ensure that you enjoy the journey of getting there. Show notes: To improve your daily habits, rituals and processes: EAT: MOVE: RECOVERY:

Being sick in the summer is the absolute worst. Everyone else is out enjoying the sun and you are stuck inside feeling miserable. The level of “fear of missing out” or FOMO is always high in these situations. But FOMO isn’t just an issue for when you are sick: it creeps into our lives all the time and can sometimes be very detrimental to our happiness and enjoyment. In this episode, I discuss my experience with FOMO, what I think the root cause of it is, how to address it, and why exposure to the highly curated lives of others on Instagram does much more harm than good for your mindset. A couple of great resources in the show notes to help you banish FOMO from your life Show notes: http://dralexritza.com/better-ever-after-podcast/

If you want more day-to-day consistency in your energy, performance at work and want to show the world the best version of yourself and what you are REALLY like every day, than this episode is going to deliver major value. We can all think of a scenario where we acted in a way that we later regretted and that seemed completely incongruent with our values and who we really are. Whether it is recovering from waking up on the wrong side of the bed, or just ensuring that what you say and do is something in line with your deepest values, using a few simple morning rituals can make all of the difference. In this podcast, we talk about the strategies that I and some of the world’s top performers use to optimize their mindset and prime their body so that the best version is ready for the day ahead. For more specific strategies and tools, check out our Free RESET / RECOVERY Curriculum E-book: http://dralexritza.com/reset-curriculum/