Action Steps:

1. Download the Self-Care Mini Workbook. 
2. Use the Self-Care Mini Workbook to help you build healthy living approaches.
3. Put your modules on your schedule.
4. Consider other things you could use in your systematic approach to healthy living.

For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com/hh-downloads.

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Please feel free to reach out directly for more information about HelloHealth’s services by contacting [email protected].

Actions Steps:

1. Download the free “My Attention Plan Map” resource. Print it out.
2. Identify the story you tell yourself. Craft a positive version and print it out.
3. Practice telling yourself your story every morning as you get ready for your day.

For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the “My Attention Plan Map” resource, visit hellohealthtoday.com/hh-downloads.

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Follow Tiffany Dupont on Instagram: @tiffdups

Please feel free to reach out directly for more information about HelloHealth’s services by contacting [email protected].

Action Steps:

1. Download the free Self-Care Mini Workbook. Use it to make your needs explicit and get yourself back on your schedule.
2. Look at your schedule and set aside time for your annual vacation, your monthly personal day, and your 72-hour digital break.

For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com/hh-downloads. 

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Please feel free to reach out directly for more information about HelloHealth’s services by contacting [email protected].

Action Steps:

1. Download the free mini workbook to help you create your own MAP.
2. Grab your own attention every day so you can amplify the positive.
3. Ask yourself what you need to do to keep your energy high, your spirit aligned, and your focus strong. Keep answers to one word or phrase.
4. Remember, don’t let perfection be the enemy of good.

For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the My Attention Plan (MAP) mini workbook, visit hellohealthtoday.com/hh-downloads. 

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Please feel free to reach out directly for more information about HelloHealth’s services by contacting [email protected].

Action Steps:

1. Inventory your personal health journey. Where are you in your health transformation?
2. Download the Personal Health Transformation freebie.
3. Focus on one thing to help you kick-start your personal health transformation.

For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Personal Health Transformation resource, visit hellohealthtoday.com/hh-downloads.

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Please feel free to reach out directly for more information about HelloHealth’s services by contacting [email protected].

Action Steps:

1. Befriend yourself. Speak words of self-affirmation over yourself without any negative comments or thoughts.
2. Always center on gratitude. Don’t wait until the end of an experience to be grateful. Find your gratitude points early and focus on them.
3. Be intentional in your relationships. Create an inventory of your relationships and prioritize the ones most important to you. 

To hear more from Dr. Kimberly Manning, listen to her podcast, The Human Doctor

For more information on HelloHealth’s services, visit hellohealthtoday.com.

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Reach out directly for more information about HelloHealth’s services: [email protected]

Action Steps:

1. Pick one of the statistics Dr. Mohan references (sleep, exercise, salt intake) and commit to improving your personal statistic.
2. Focus on the things you do right each day.
3. Download the Healthy Landscape graphic. Place it somewhere you can reference it easily.

For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Health Landscape graphic, visit hellohealthtoday.com

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Please feel free to reach out directly for more information about HelloHealth’s services by contacting [email protected].

Action Steps: 

Today’s action steps on how to be courageous and step outside your comfort zone, come courtesy of Representative Bee Nguyen, Candidate for Secretary of State:

1. Stay true to yourself.  Listen to the things that drive you.  Listen to what to need and what you want.  
2. Give yourself the freedom to fail, it can be very liberating.  Acceptance of failure allows us to grow and there is a great opportunity to learn.  There can be a tremendous opportunity, even if we fail.  

For more information on Representative Bee Nguyen, candidate for Secretary of State, visit: 

www.beeforgeorgia.com

Follow Rep. Bee on Twitter: @beeforgeorgia 

For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Reach out directly for more information about HelloHealth’s services: [email protected] 

Action Steps: 

Today’s action steps on how to be clear and centered come courtesy of Deirdra Glover: 

1. Find your intent.  If you can’t name your “why” and intention for the day or moment, take the time to find it. 
2. Go for a walk.  
3. Acknowledge growth.  Take the time to learn and reflect. 

For more information on Conserte Consulting, visit: https://conserteconsulting.com

Follow Deirdra on Instagram: @deirdradee 

For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Reach out directly for more information about HelloHealth’s services: [email protected] 

Action Steps: 

Today’s action steps on how we take good care of our muscles and bones so we can age gracefully, come courtesy of Dr. Daniela Espino: 

1.  Start somewhere.  Find someone that can help you get started.
2. Find your support team.  There are going to be days you don’t want to do it and you don’t have to do any of it alone.
3. 20 minutes, 2 times a week for strength training. 

As discussed in the episode, here are the recommended exercises for basic strength training from Dr. Daniela Espino: 
1. Goblet Squat: 3 Sets, 10-12 Reps, RPE 5-7 Intensity
2a. SL RDL: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
2b. Overhead Press: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
3a. Step Up: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
3b. Bent Over Row: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
*for exercises 2a/2b and 3a/3b perform exercises continuously one after the other.  Rest 2 minutes after one set. 

For more information on Aire PT to PR, visit: https://www.airepttopr.com

Email Dr. Espino: [email protected]

Follow Dr. Espino on Instagram: @aire.pttopr

For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com

Follow Dr. Mohan on Instagram: @mohancarmen

Follow HelloHealth on Instagram: @hellohealthtoday

Reach out directly for more information about HelloHealth’s services: [email protected]