Extraordinary Health Coaching

Ready to Achieve Extraordinary Health?

David Bush has helped thousands of individuals to lose weight and achieve extraordinary health!  

Click the links below to learn more about David's Extraordinary Health Coaching Services:

- What is Extraordinary Health?

- David's Health Coaching Program

- 28-Day Extraordinary Health Challenge

- Have David Speak To Your Organization

  

Top Healthy Tips for Picnic Celebrations

Holidays such as Memorial Day, 4th of July, Labor Day, or any picnic holiday can cause break downs in our otherwise healthy eating plan. It is extremely important to be very aware that picnics can pack thousands of calories that we would not normally indulge in. 

So, what should you do?

  

1. Continue to practice your healthy eating habits on the picnic day. Do not skip meals or save calories for the “big meal”. That sets you up to overeat!

 

2. If going to a party or picnic, offer to bring an appetizer and side dish. That way you can guarantee their will be healthy choices for you. 

 

3. Be watchful of your portions and choose NOT to have the desert! Instead, maybe bring a box of sugar free popsicles to share with the crowd or have a cup of coffee instead! 

 

4. Make sure that you do not slack off from your daily exercise routine the day of the picnic. Try adding 10 or 15-minute brisk walks twice that day with available family members or the partygoers. Plan fun activities such as crochet, bike riding or hiking instead of sitting around talking or watching TV.

 

5. If you are throwing the party, have lots of vegetables available, instead of chips only. Prepare lower fat dips and offer salsa. Explain to your guests in advance your determination to make this a healthier holiday celebration, and ask them to keep this in mind when preparing any dish they may be bringing.

 

 6. Stay away from high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. There are nearly 150-250 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. Alcohol is packed full of calories and carbs. It can also cause you to let down your defenses and overeat or make poor food choices. All of these indulgences will kick you out of the fat burning stage and you’ll have to start over (in a sense).

 

 7. Make sure to have a healthy snack prepared before going to the picnic... ALWAYS plan ahead.

 

 8. At the picnic choose healthy foods and stay away from the chips and bread and corn.

 

 9. If the holiday party is at your house, send some of the left-overs home with your guests, especially the desserts!

 

10. Remember to eat slowly, which will help you to eat less and feel full and satisfied.

 

11. During holiday weekends, make your goal to maintain your weight and not to gain any!

 

12. Be positive. Don’t let your weight and cravings take control of you.

 

13. Holiday traveling, don’t forget to pack healthy snacks! Put them in zip lock bags and use them to cushion around items in your suitcase. Also bring a small cooler full of fresh vegetables and water.

 

14. Habits are habit forming... People form habits but habits transform people! Remember the reason for the season and focus on 'fellowship' and not on 'food'! Let's keep pursuing the Habits of Health and Take Shape For Life! Let’s transform our thinking a let’s make it a habit to select healthy foods as part of our ‘prescription for life’!

 

 Have a Happy and Healthy Summer Picnic Season!

 

Soda vs. Fruit Juice Comparison

Did you have a healthy week this week? Did you make progress on your health goals or did you find yourself "challenged" to live a healthy lifestyle?

HBO recently released an extraordinary documentary series titled Weight of the Nation that highlights the consequences, circumstances and challenges we face as a nation around the obesity epidemic.

Regardless of whether your obese, overweight or just a concerned American I'd encourage you to watch it as it gives you great insight to why it's so 'challenging' to live a healthy lifestyle in America. One of the clips that got my attention was this one on the comparison of Soda vs. Fruit Juice.

Most of us don't know what we don't know about food and our obesogenic society. Click here for a further comparison of the amount of sugar in common American foods.

Maybe ignorance is bliss for a short while before the consequences come but our future depends upon those who will not settle for the status quo. Let's get you to achieve your next health goals and invite others to join you on the journey!

Mmm Meatless Mondays!

Why Meatless?

Going meatless once a week has a variety of health benefits, such as:

• Limit Cancer Risk: Excessive intake of both red and processed meat
  consumption are associated with colon cancer.
• Reduce Heart Disease: A Harvard University study found that replacing
  saturated fat-rich foods (for example, meat and full fat dairy) with foods that
  are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds)
  reduces the risk of heart disease by 19%
• Prevent Diabetes: Research suggests that higher consumption of red and
  processed meat increase the risk of type 2 diabetes.
• Prevent Obesity: Many people on low-meat or vegetarian diets have
  significantly lower body weights and BMI. A recent study from Imperial College
  London also found that reducing overall meat consumption can prevent long-term
  weight gain.
• Longevity: Red and processed meat consumption is associated with increases
  in total mortality, cancer mortality and cardiovascular disease mortality.
• Optimal Health: Consuming meatless options often results in higher intakes
  of fiber, protein, folate, zinc, iron and magnesium with lower intakes of
  saturated fat and total fat.

Why Monday?

Social Significance: While we certainly all know about
having “a case of the Mondays” or the “Monday blues,” there is also a desire to
restart our week positively. Many of us reframe our mindset on Mondays as on
opportunity for a fresh start or a day to “get it together, “especially if we
had a hectic or perhaps an off-Plan weekend.

Health Promotion: Studies have shown an increase in
secondary care referrals on Monday related to heart problems, occupational
injuries, strokes, suicides, etc. These are likely caused by stress, unhealthy
weekend behaviors and disruption of sleep cycles. Health promotions, such as
Meatless Mondays, which foster a positive transition to a structured routine,
can have the potential to improve these health conditions and reduce secondary
referrals.

Monday=Health Day: People are more likely to start diets,
exercise routines, start smoking cessation, schedule doctor’s appointments on
Mondays than other day of the week. A health promotion that reinforces this
tendency can help people adhere to their health goals.

Cyber Monday: Internet searches for health related
information is highest on Mondays. Searches include: “healthy recipes,” “healthy
children,” “weight loss” etc.

Sample Meatless Lean & Green Meals:

• Mediterranean Salad
  
  • 1 ½ cups 1% Cottage Cheese on a bed of 2 cups of lettuce greens, topped with
    ½ cup of chopped tomatoes, 5-6 olives, sliced and drizzled with 1 teaspoons of
    Extra Virgin Olive Oil and 1 teaspoon of balsamic vinegar.
    
    • Provides: 1 Lean Option, 3 Green Options, 2 Healthy Fats and 1 Condiment
• “Spaghetti & Meatballs”
  
  • 12 Trader Joe’s Meatless Meatballs on top of 1 cup spaghetti squash
    and ½ cup sautéed mushrooms, topped with ¼ cup Walden Farms Pasta
    Sauceand 1 tablespoon Parmesan cheese
    
    • Provides: 1 Lean Option, 3 Green Options, and 2 Condiments
• Taco Lettuce Wraps
  
  • Divide 1 cup Morning Star Farms Meal Starters Grillers Recipe
    Crumblesseasoned with 1 teaspoon low-sodium taco seasoning, between 3
    leaves of Boston Lettuce. Top with 2oz of 2% milk cheddar cheese, ½ cup chopped
    tomatoes, ½ cup chopped bell pepper , 2 teaspoons sour cream and ½ oz avocado
    (divided between the 3 lettuce wraps)
    
    • Provides: 1 Lean Option, 3 Green Options, 1 healthy fat and 2 Condiments

May I get healthier while stressed?

Are you ready to get healthier during the month of May inside a 28-Day Health Challenge? Or are you in the middle of a "Stress Storm" and feeling burdened to do even the basic Habits of Health?

Here's a great video to remind us being "stressed" is a choice and there are actions we can take to relieve and minimize stress: http://play.simpletruths.com/movie/stress-is-a-choice/

Individuals who enter stressful situations will often slow or stop their progress toward achieving their health goals. I call these “stress storms” because just like bad weather can prevent someone from climbing a mountain; “stress storms” can prevent a person from achieving their goal either temporarily or completely. Unfortunately, most who are unprepared to weather the “storms” will head back down the mountain and return to their comfort cave or old habits.

With maturity most learn that storms are part of life and it is best to deal with them immediately rather than waiting for better weather. There are seasons where we climb toward bigger and loftier goals and other times when we rest and maintain our position. However, when we’re either about ready to experience a storm or are already in one, we have to learn how to continue climbing in spite of the weather.

There are many types of stress storms that cause us pain including:

Physical Stress Storms (i.e. general pain, injury, disease, inflammation, or other trauma) can cause us to decrease our activity levels in order for our bodies to rehabilitate.

Mental Stress Storms (emotional, relational, spiritual, etc.) can be some of the most challenging as they can last many years if we don’t climb beyond them.

Financial Stress Storms (loss of financial security) can include looming debt(s), reduced income/cash flow issues, career or business transitions or the general lack of financial security due to the volatility of the economy.

So how do you deal with these storms? It is important to finds ways to make incremental progress every day or the situation will stay out of control. Coaches often ask climbers who have stopped climbing “why.” Why have you stopped climbing? Is there a storm that’s preventing you from climbing? If so, how bad is the storm?

If a storm is really bad, then it is important to make the progress steps really small so that the person is not overwhelmed. During storms it is important that the person be surrounded by those that can help and not be abandoned. Seldom are storms dealt well with on one’s own.

Are you currently in a storm? What can you do to improve your situation right now? What kinds of storms are you dealing with or are the storms on the horizon ready to set in and make your climb up the mountain more challenging? If you can see the storm for what it is (a simple storm or a season of life), you can usually deal with it since it is likely a short term event. Other storms may take longer to pass. The point is that we get stronger while inside a storm if we continue to stay focused on where we’re going and continue our climb toward the top. Success eventually comes if we continue climbing. A key indicator of success is our progress. The best way to monitor our progress is through measurements.

WHAT GETS MEASURED GETS DONE

By taking time to reflect on our progress and accomplishments, we learn more about what we’re capable of achieving given our time, talents, skills, and abilities. It is important not to let another month, week, or day go by without measuring our progress toward our health goals.

Just as mountain climbers review their maps to make sure they are hitting their mark, so too must we review what we’re actually achieving. We need to know what’s working and ramp that up. In areas where we’re not making progress, we need to find out why in order to resolve the cause of the problem.

What to Measure

• Our dreams or desired outcomes – are they clearly defined? Are they realistic or do they need to be revised?
• Our action plans – do we have a clear plan of action with attainable goals and specific action steps to take?
• Our progress – are we seeing measurable progress on the plans we’ve established? Are we headed in the right direction?
• Our use of time – are we squandering valuable time on activities that are unrelated to our goals and dreams?

How Often to Measure
• End of the day – did we do what we needed to do?
• End of the week – was our week productive?
• End of the month – were our monthly goals accomplished?
• End of the quarter – are there achievements to celebrate?
• End of the year – was the past year successful? Is there a reward?

"What you measure is what you get. What you reward is what you get. By not aligning measurements and rewards, you often get what you're not looking for." – Jack Welch

Three Types of Exercise

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”
~ Edward Stanley

There are 3 types of exercise; aerobic, flexibility and strength/resistance training.  It is a good idea for you to start exercising once you have gotten acclimated to a healthy eating plan.  Exercise is an important part of a healthy lifestyle and a habit that you will want to continue once you have reached your goal weight in order to maintain that weight and optimize your health.

Below I’ll discuss each type of exercise, their benefits and examples of each….

#1 - Aerobic Exercise

•          can reduce cholesterol and blood pressure

•          reduced body fat-burns lots of calories

•          increased metabolism

•          strengthen the heart and lungs

•          can reduce stress

Examples:

•          walking

•          running

•          biking

•          swimming

•          anything that gets your heart rate up

•          couch to 5K is a good choice for beginners because it starts off very slowly and only goes to 30 minutes

#2 - Flexibility training

•          decreased risk of injury

•          improved posture

•          increased blood and nutrients to body tissues

•          improved coordination (important as we age)

•          decreased low back pain

•          decreased joint pain 

Examples

•          yoga

•          Pilates

•          Simple stretching

#3 - Strength training

•          help to build and maintain bone mass

•          change the shape of your body- especially during and after weight loss

•          burn more calories at rest types

Examples

•          weight lifting

•          plyometrics (using your own body weight) such as squats, pushups, lunges

Again, all of these types of exercise are important and should be incorporated into an ideal exercise regimen. You can begin each or all of them very slowly and build up to longer durations or more intensity.

Want more healthy exercise and eating tips?  Visit www.eHealthChallenge.com and accept the 28-Day eHealth Challenge today!

 

Weight Loss, Health, and the Power of Choice

Habits are those things we do regularly without thinking. These patterns are set up and reinforced in the brain through repetition, day after day.

Feeding the dog, getting the mail, driving home from work—these are all patterns that become engrained so we can accomplish daily tasks (and get rewarded) without engaging the brain in decision-making.

How your brain works
When you do something pleasant—like eat something delicious—your body actually releases chemicals that go to your brain, carrying a message of pleasure or reward.

Eating unhealthily can literally be habit-forming. We are much more likely to repeat the behavior to get the pleasant reward again—because overly sweet, fat-laden processed foods send these powerful chemical messages to the brain.

Habits are set in motion by triggers or specific "happenings" we experience in our lives:

• We arrive at a familiar intersection - and we automatically turn left.
• We come home from work - and instinctively reach into the mailbox.
• The dog is waiting by his bowl - and we unconsciously reach to get his food out of the cabinet.
• We sit down for the big game on Sunday - and the chips and dips appear whether we're hungry or not.

Our proactive choices form our habits and our habits determine our health. View this quick motivational video for more thoughts on the power of one choice http://www.onechoicemovie.com/.

Small simple things you do every day can either lead you toward disease, or toward optimal well-being and longevity. Your proactive choices create healthy habits and these habits support your goals—one choice at a time!

Changing your choices and habits, step by step:
1. Incorporate choices that support Optimal Health into your daily routine.
2. Make yourself aware of your daily choices that do not support health—without using negative self-talk or blame.
3. Break the habit of nutritional pollution and give your body and brain a break by eating healthy and nutritious meals and snacks.
4. Think long term—make choices now that support health now and in the future.
5. Create a microenvironment of health by decreasing your exposure to potential triggers.

Let's make healthier choices this week and keep climbing to the top of Extraordinary Health Mountain!

Celebrating Easter and Easter Baskets Tips

Before you fill the traditional Easter basket for your children, think about
how you are setting them up for the weight loss struggles that you might be
battling. Chocolate bunnies, Peeps™ and candy eggs can add to the obesity habits of
children.

Did you know 1 out of every 3 children in America is over-weight and one out
of every five 4 year olds are obese? Do they need an excuse for more sugar?
Children learn by example, so no matter how you try to teach better food habits,
they will follow what you do. That means you have to lead by example.

Think before you use candy or deserts as the “treat”. “You can have desert
if you eat all your vegetables…” Do you hear the mixed message?

Reflect on your childhood. If you have struggled to lose weight in the past,
then chances are you heard those same mixed messages, which still have a
negative effect on your relationship with food. Why set up your children for the
same struggle?

What can you do to help your children during Easter? Keep in mind the 3
B’s:

Be Creative. Instead of a basket, get an appropriately sized
beach bucket with shovel and some sand toys for summer play. Add in crayons,
coloring book, card games, small toys, dried fruit snacks, raisins or trail mix.
If you don’t have the courage to say “no” to candy, then at least choose small
amounts or use sugar free candies.

Be Realistic. Holidays are prime times for retailers to push
sweets and junk that they want you to believe you must have. You don’t have to
buy what they push. Holidays have meaning, and it’s not found on the candy
aisle.

Be Future Minded. Think about the mixed messages with
sweets and junk that send children on the road to diabetes, heart disease and
other medical conditions, which are further compromised by obesity.

What can you do for yourself? As the adult who is making a serious effort to
lose weight and restore health (or maintain health) here’s 3 B’s to remind you
how to enjoy the Easter/Passover holiday without falling into old calorie
indulging traps.

Be Prepared. Have a healthy snack before you arrive at your
family or church gathering. This takes the edge off your appetite so you can
make sensible choices. This is also the time to keep a bar in your purse or
pocket in case dinner is served later than you expected.

Be Picky. Look over everything at the buffet or on the table
before making choices. If you are eating at a restaurant, ask the server to have
your food prepared without gravy or butter and request substitution of green
vegetables for potatoes. When eating with the family, make the same request of
the hostess. If you feel that you cannot ask, then do your best to adapt the
food or eat less of it without sparking a family drama.

Be People Centered (rather than food centered). This weekend
is about spiritual connections, family and celebration. Stay focused on the
reason that this time is special. Plan to spend twice as much time talking as
eating. As with any holiday overstuff on good conversation and you will “gain”
wonderful memories.

Want a healthy, lean and green recipe idea that’s suitable for holiday
dinner? Who says you have to eat ham at Easter? Leave the ham and butter for
Paula Deen, here’s a better option:

Mediterranean Style Tilapia & Spinach Salad

Fresh thin slices of Tilapia fish

1 can chunky tomato-garlic (or tomato-okra)

1 package fresh Baby Spinach

Extra Virgin Olive Oil

Pan sear for 5 minutes on each side on medium heat in Canola Oil or Soy
Margarine

Take Tilapia out of the pan and drain the oil.

Add in a can of chunky tomato-garlic (or tomato-okra) and stir around
skillet.

Put Tilapia back into pan with tomato and simmer for ten minutes at lower
heat.

During the slow cook, rinse Baby Spinach for salad.

Serve Tilapia with a small amount of flavorful tomatoes and a side salad of
Baby Spinach topped with a shake of Extra Virgin Olive Oil or no-cal vinegar/oil
dressing.

Doing the Remarkable

Below is a great article to remind you what you CAN do, be or have this week vs. focusing on the negative aspects of life. You can do some remarkable things in your life! As you begin a new month (and possibly a new 28-Day Challenge) you need to remind yourself of the power you hold when you make the fundamental choice to do it. When you choose to live the life you were designed to live and not be overwhelmed with life's circumstances you can do remarkable things!

Get encouraged and pack a positive perspective during the month of April and let's do the remarkable!

Doing the Remarkable by Jim Rohn

When it comes to meeting and conquering the negativity in your life, here is a key question: What can you do, starting today, that will make a difference? What can you do during economic chaos? What can you do when everything has gone wrong? What can you do when you've run out of money, when you don't feel well and it's all gone sour? What can you do?

Let me give you the broad answer first. You can do the most remarkable things, no matter what happens. People can do incredible things, unbelievable things, despite the most impossible or disastrous circumstances.

Here is why humans can do remarkable things: because they are remarkable. Humans are different than any other creation. When a dog starts with weeds, he winds up with weeds. And the reason is because he's a dog. But that's not true with human beings. Humans can turn weeds into gardens.

Humans can turn nothing into something, pennies into fortune, and disaster into success. And the reason they can do such remarkable things is because they are remarkable. Try reaching down inside of yourself; you'll come up with some more of those remarkable human gifts. They're there, waiting to be discovered and employed.

With those gifts, you can change anything for yourself that you wish to change. And I challenge you to do that because you can change. If you don't like how something is going for you, change it. If something isn't enough, change it. If something doesn't suit you; change it. If something doesn't please you, change it. You don't ever have to be the same after today. If you don't like your present address, change it?you're not a tree!

If there is one thing to get excited about, it's your ability to make yourself do the necessary things, to get a desired result, to turn the negative into success. That's true excitement.

 

The Healthy Lifestyle Wagon and How to Stay On It

There are many reasons that we “fall off the healthy lifestyle wagon” after working so hard on developing and maintaining healthy habits.  It could be that we are not paying attention to the emotions that are attached to our eating habits and our weight loss goals. Knowing what causes you to check out what’s in the cupboards when you are not even hungry, or realizing that one trigger that can change your motivation to indulgence may be the secret to your success. 

Here are some great insights that will help to keep you on track….. 

Begin a journal
Whether you are just beginning your healthier lifestyle routine or you have been on it awhile, it is never too late to start journaling. In my years of coaching, the most successful clients are those who have kept a journal. It helps you to get connected with yourself. Write down your feelings for the day and what you eat and when. The first pages should be full of your dreams and goals, your strategies to reach them, when you will exercise, how often you will weigh in and check in with your health coach and support team of accountability partners. 

Write happy and not-so-happy occurrences, but mostly keep it upbeat. For example…if you had a night out with friends and ended up having too many drinks, tacos and chips (probably making you feel sorry that you succumbed to your friends coaxing) make sure you write all of that down.  Then finish the journal entry with strategies for the next time you go out with those friends…what would you do differently, what would you have to eat instead? The next time you go out, you will be ready and prepared to stand strong for your conviction to live healthier. 

Write down your reasons to live a healthier lifestyle 
Think about the REAL reasons that you are choosing to live a healthier lifestyle… to fit in those favorite pants, shorts, or bathing suit. Maybe it’s a reunion, or your doctor told you that you need to lose 40 pounds to be healthier, your cholesterol high, or want to play sports with your children, maybe you are just sick and tired of being sick and tired!! Whatever the reasons…write them all down on an index card and laminate it if you have the resources. Then keep it in your pocket and look at it often. 

Be truly committed
Make sure that you keep a positive “I CAN do it!” attitude with you all the time. Don’t let a friend or co-worker burst your bubble and steal your dreams! Be prepared to stand up for the things you value. Have response prepared when friends or co-workers or family are persistent in offering you something and keep it light hearted so you don’t create conflict with others (i.e. tell others you’re allergic to fatty foods or sugary sweets and explain it makes you break out in spots like your stomach, your hips and your chin). 

Never miss a meal
It is so important to eat every 3 hours from the time you awake until you go to bed. Think of it as fuel for your body so you don't get stranded and end up making a bad decision. 

Give yourself an “instead” list
Your list will be full of activities that you can do instead of eating. The activities or chores only need to take 15 minutes because that is about how long a craving will last. Some examples could be clean the garage, take a walk or bicycle ride, sweep the floor, clean out your closet. The list can be very helpful and many ways! 

Congratulate yourself often
Your decision to get healthy is the best action that you can do for yourself. So many people out there have not been able to gather up enough courage to make the positive changes that you are making. Be proud of your daily and weekly and monthly accomplishments. Every hour you are that much closer to reaching your goals and dreams. 

Conquering Mt. Kilimanjaro

A champion wrestler and motivational speaker, congenital amputee Kyle Maynard set out to achieve one of his most challenging goals: conquering Mt. Kilimanjaro. His journey up the mountain and the barriers he faces are similar in nature to the ones we all face in climbing Extraordinary Health Mountain.

If you're in need of some encouragement and motivation today I'd like to challenge you to watch this video. If Kyle can climb his mountain you can do the same and get healthy!

 

If it's been a while since you reviewed your list of reasons to get healthy and you feel your motivation has decreased, remind yourself of all the reasons you have to live a healthier life. Take a moment and think of the top 10-20 reasons you have to get healthier and climb Extraordinary Health Mountain. I’ve listed a few categories below to get you started…

Benefits of getting healthier and climbing Extraordinary Health Mountain:

Family (How would relationships change with your spouse, kids, parents or grandkids?)

1. __________________________________________

2. __________________________________________

Faith (How would your faith be strengthened or improved?)

3) __________________________________________

4) __________________________________________

Friends (Who would you spend more time with? What would you do with them?)

5) __________________________________________

6) __________________________________________

Fitness (Would you feel stronger, more energetic and/or accomplish a specific goal?)

7) __________________________________________

8) __________________________________________

Feelings (How would it feel to be healthy? Would you have more self confidence?)

9) __________________________________________

10) _________________________________________

Fun (What would you be able to do, be or have? Where would you go?)

11) _________________________________________

12) _________________________________________

Firm (How would your career/business improve? How would opportunities change?)

13) _________________________________________

14) _________________________________________

Finances (How would your finances improved? Would you have/make more money?)

15) _________________________________________

16) _________________________________________

Other reasons to get healthy….

18) _________________________________________

19) _________________________________________

20) _________________________________________

Equally there are also reasons not to climb. The path of least resistance is comfortable as it doesn’t require much effort to be on. We can simply relax and go with the flow but where this “flow” takes us is not a happy place. What you choose to focus on each and every day will be the ultimate driver in where you are in the future and how your life turns out.

Reasons people use not to climb:
• Comfort or complacency with current “ordinary” life
• Change in lifestyle and habits is perceived as difficult to accomplish
• Conflict with family and friends when making healthier choices
• Confusing as to which path (diet, exercise, etc.) to better health is best to take
• Choices to live healthier require more knowledge and skill
• Convenience of “River Rafting” and going with the flow
• Coping with life’s challenges is easier if I don’t have to be healthy
• Costs associated with climbing are perceived to be higher

Your focus precedes your success. When a person gets focused on why they’re climbing the mountain they will not be as concerned with the obstacles that come before them. The climbers who focus on the WHY and not the HOW will have the greatest success in climbing but their long term success is dependent on whether they maintained the first habit required to climb Extraordinary Health Mountain.

You’ll need to review this list every morning when you get up, every night when you go to bed and any time you feel challenged to climb. It will be easy to do and also easy not to do but if you do it consistently for 28-Days it will become a habit and it will become part of your normal routine to keep you encouraged (and climbing).