Guard the Guardians with Sean Hansen and JJ Pugsley is the show with one mission: help active military, veterans, first responders, and their families live better lives. Reach out to us at:

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In today's show JJ and Sean discuss 4 simple areas that can make 2017 better than 2016. Join them as they discuss the apps and habits that have worked for them. In full disclosure, neither JJ nor Sean are financial planners, personal trainers, nutritionists, or otherwise qualified experts in the areas that will be discussed. The advice that they give in this episode is what has worked for them in their lives, and is intended to serve informational purposes only. You served us, now let us serve you.

RESOURCES:

• Tracking Personal Finances
  • Mint Budgeting App: https://www.mint.com/
  • You Need A Budget (YNAB) App: https://www.youneedabudget.com/
• Self Improvement
  • 5-minute Gratitude Journal: https://www.intelligentchange.com/products/the-five-minute-journal
  • Intelligent Change weekly newsletter offers insightful articles and tips to help stay grateful, centered, focused, and productive. If you're interested, you can subscribe on the Intelligent Change website.
  • Insight Timer meditation/mindfulness application that allows tracking, custom sessions, and guided sessions: https://insighttimer.com/
  • To-do list/Task/Project Management applications, there are so many out there, so ultimately you need to choose the one that you like best. Here are a few that are popular:
    • https://asana.com/
    • https://nozbe.com/
    • https://trello.com/home
    • https://en.todoist.com/
• Improving Nutrition
  • Tyler Minton (nutritionist of the Factory X Fight Team):  [email protected]
  • My Fitness Pal app helps you track your caloric output and input. There are many food tracking apps out there, so again, you need to find the one that you like, but the principle is that you can't make changes until you know where you're at. https://www.myfitnesspal.com/
  • Try to avoid sugars, especially processed and refined sugars.
  • Fats are not all bad:
    • http://www.forbes.com/sites/alicegwalton/2015/06/24/fat-is-back-experts-say-its-time-to-stop-limiting-our-total-fat-intake/#50eab3de34d7
    • Fat is a major source of energy, helps us feel full/satiated, vital for absorption of vitamins and other nutrients, and when eaten in moderation, is a key element of maintaining health and vitality. http://www.fda.gov/AboutFDA/Transparency/Basics/ucm194310.htm
    • http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
• Improving the Body
  • A good way to pursue fitness is to incorporate a social aspect. JJ has found that his lifetime in jiu-jitsu has not only increased his physical fitness but provided a host of friends and mental activity as well.
    • Factory X: if you're in the Denver, Colorado area, then Factory X is a great mixed martial arts gym. http://factoryxmuaythai.com/
  • Elias Gallegos (Brazilian Jiu-Jitsu Professor working with veterans who have PTSD:  [email protected].
  • As a foundational guideline, trying to incorporate multi-joint compound movements (e.g., squats, deadlift, thrusters, etc.) will offer more effective training.
  • If hitting the gym isn't possible at the moment, try to incorporate fitness in small doses throughout the day. One thing that JJ does while he's at work is a set of push-ups and squats every hour.

If you want to see a veteran who has transformed himself into an absolute monster, check out @aggrosipes on Instagram:  https://www.instagram.com/aggrosipes/

 

As always, we thank you for your time and for tuning in. Please subscribe to the show and share with your friends and family. Have an awesome week!