When I’m dead, make sure you bury me with a bottle of red wine and some bread.

Obviously, we didn’t do that, but you get the point. Wine was and is always present at the dinner table. It’s part of living life. It makes the meal complete. Just ask any European…

Now, regarding beer, although I did enjoy some, it wasn’t until 1997 when I tried my first craft beer in Escondido, CA (Stone IPA) that I became a fan of beer. So, ever since then, I’ve been drinking beer on a regular basis (everyday) with some exceptions here and there. In fact, my kids often tease me as I often post beers I drink on “the Gram”.

Everytime I go someplace new, I try the local brew — especially IPAs. There’s so much variety and craftsmanship nowadays, that you can literally taste a new beer everyday without having to repeat any, unless you find your favorite.

Anyway, this post is not about my adventures finding and tasting new beers. It is about taking a break from alcohol and figuring out a couple of things:

Why do I drink? How much do I drink? And, can I go without drinking?

I already know what alcohol does to my body, especially when I drink more than two of the high ABV beers. It’s not that I get drunk, it’s that I wake up groggy. I wrote about this back in 2017. But even though I know this and have experimented with it, I’ve never really gone without drinking for a significant amount of time. So, I can’ attest to the long term benefits of it.

I started the year like most people do. I’m going to have a “DRY JANUARY”. Well, that didn’t last long. On Sunday January 12, we went to see the Chiefs play the Texans at Arrowhead Stadium, and we had a blast. Beers followed by more beers, followed by Fireball shots, more beers, tequila, beers, a night out in town at a speakeasy. You get the picture. So much for “Dry January”. Needless to say, I didn’t wake up very perky that Monday morning and I dragged through the day with a decent hangover. Probably well into Tuesday. Well, that was twelve days ago and I haven’t had a drink.

Here are some noticeable advantages and learnings:

1. RISE AND SHINE: I wake up every morning really energized. No grogginess or lethargic feelings. Alert. Awake. Focused. Ready to take on the day.

2. GREAT WORKOUTS: I always work out in the morning and I haven’t had to drag through them. My running pace is faster and I feel my endurance kicking in.

3. BEER HABIT: I learned that I was used to popping a beer around 6pm to “unwind” and start my evening routine. I love to cook, snack while I cook, and then shift over to wine for dinner. Well, I discovered Heineken 0.0% ABV and it does the job. I learned I like the taste and the routine of having a beer, but I don’t need or miss the alcohol buzz.

4. ZERO CRAVING: Granted, I haven’t had a beer in only twelve days, but if I’m honest, I haven’t had a craving for it. I guess the 0.0% beer is doing the trick psychologically. And physiologically, I haven’t had a craving at all. Good news here.

5. GREAT SLEEP: Science tells you alcohol disrupts your REM sleep, and you wake up to pee often if you’ve had your fair share. But if you’re only having one to two beers a night… how much does your sleep really get affected? Well, I can tell you that I do feel much more rested and the quality of my sleep seems to be much better. So, I’ll take it as a positive.

6. WEIGHT: I don’t really get on the scale every day, but I do track my weight. I know my body goes through cycles and in these winter months I usually pack on about 10lbs. I’m not as active as I am in the summer and the meals are usually heavier. Plus we have Thanksgiving, Christmas, New Year and those tend to be high calorie and low activity time periods. So my point is that in these twelve days, I haven’t seen a drastic change in weight, but what I do feel is less bloated and much lighter. And when I say lighter, it is a whole body experience.

7. SKIN: I’ve read alcohol dehydrates you and if you drink everyday, your skin shows it. I’ve never suffered from dry skin, eczema or any skin condition. Since I stopped having beers at night, I have noticed that when I wake up, my eyelids don’t seem as swollen or droopy. I’m no spring chicken (I’m 49) but I have noticed my face has gotten a lot “tighter”. Not sure how best to express it other than I believe my skin is less dry and because it is not dehydrated regularly through the alcohol, the water is retained better which makes everything work as it should.

8. WHY I DRINK: I’ve learned that I don’t have to consume alcohol every day. I didn’t think about this before. It was almost automatic and a routine. I didn’t ask why. I just did it. So, popping a beer or drinking a glass of wine was just what I did. I like it, I won’t lie. I actually love it. And I grew up with it. Totally normal and culturally relevant. But this short no alcohol experience has taught me that I can become more conscious of why I’m drinking. I’m not labeling this as bad, I’m simply saying that it made me more aware. That’s all.

9. 1, 2, 3… DRINKS: How many is too many a night? I don’t know. I’m sure everyone feels different. Forget what society labels as good or bad. Everyone has their comfort zone and limit. My usual routine starts with a beer, maybe two and then I shift to red wine for dinner. At times I’ll drink one or two glasses, but sometimes I drink three of four or sometimes I don’t count. Good? Bad? Who cares? Everything is relative and affects people differently. So, again, this experience has taught me that the amount one drinks really does matter — not as a drunken experiment — rather on your mental alertness, attitude and perspective the next day.

10. GOAL or ABSURDITY? I’m a very goal oriented person and when I get fixated on something, I always accomplish it. I haven’t set a time limit on how long I’ll go without a beer — but as long as I don’t crave it, then I won’t partake. I want to see the long term effects of not drinking.

These are early days and I don’t want to assume too much or expect too much either. This is an experiment. I’m not saying I won’t ever drink again, but I really haven’t had to… yet.

So, I’ll be tracking my progress on my blog and let’s see what happens. I’m looking forward to learning more about my body and the effect alcohol has on it. Stay tuned.

Until then, commit to thrive and #payyourhealthfirst,

-- Chris

Well, it has been 377 days since I last wrote a blog post. And similar to last time, I couldn’t believe how fast time passes by. A lot has happened since my last post – and for the most part – I have to say, all positive. Of course, there’s always the stress related to being in a new place, buying a new home, making sure your kids adapt well to new friends, new school, and new everything. And on a scale from 1-10, where 10 is the best case scenario, I believe my kids have shown a resilience of 9. Amazing. They’ve adapted well and our house is a revolving door of teenagers coming in and out, saying hi and saying bye. A lot of sleepovers, a few parties here and there, but overall, all good.

As it pertains to me, well, I’m a creature of habit, and I’m still not certain (sometimes) that I’ve fully embraced this new experience. I live in a new place, with a new house and new surroundings. I’m trying my best to “adapt” to this new setting and (again) for the most part I'm doing fine, but unlike my kids, I’d rate myself a 5 out of 10. Yes, a 5. Not there yet, and hoping to get there.

So this post is not about me and my ability or inability to adapt to new surroundings and environments. But it is a reminder of the need to always, and I mean always, put ourselves first so that we can thrive in life and in work. And when I say a reminder… I’m mainly talking to myself. I need this reminder NOW!

When I attended the Institute for Integrative Nutrition, I quickly learned that the old adage of “you are what you eat” wasn’t necessarily the entire picture to health and well-being. Real Food is considered Secondary Food.

As I assess my Secondary Food, not much has changed. I still eat about as healthy as I used to, I still cook the same dishes, and, I still try to balance a variety of different sources of protein, carbs, and sugars. Oh! yes, and I still like to have my espressos, and craft beers:)

Primary Food, on the other hand, has everything to do with Relationships, Career, Activity/Exercise, and Spirituality. This primary food is really what nurtures us and makes us whole. When I assess my Primary Food focus over the past 377 days, I find that I've been neglecting plenty. So in the spirit of being open and transparent, here goes:

RELATIONSHIPS – I left a vibrant community in the NorthEast where I felt connected to people. Obviously, after being there for 22+ years, it is natural. I had deep connections with neighbors and friends. As I think about it, it is not only time that dictates the strength of a relationship, it is also the ability to connect at a deeper level. Culture is shaped by similar experiences and the culture of the NE is certainly different. So aside from my family, I haven't been able to do establish new relationships here in my new "habitat". And, I realize I have to be patient, that relationships don't just magically appear and evolve into something meaningful after only a year. So, I'll need to focus more on this moving forward. It's up to me. Getting outside my comfort zone and actually seeking to connect with more like-minded individuals, whether runners, triathletes, dads, and people in my creative industry... as well as seeking out other health coaches will be my next challenge and opportunity.

EXERCISE – This area is always a must for me. It doesn't matter where I am, I'm usually pretty good at getting some exercise, otherwise, I go crazy. So over the past 377 days, I've done well. I swim regularly (2-3x week, I bike regularly 3x a week and I run about 4x week). Aside from a minor injury that sidelined me for about 5 weeks in Sept/Oct 2018, I've been quite consistent and happy. So, no complaints here. It is part of who I am.

SPIRITUALITY – I've neglected church altogether. But that's not entirely bad. I don't have a calling for it as I used to. Spirituality is not defined by religion. It is a deeper connection to a higher calling, the energy within us. I try to connect with this on a daily basis through Yoga and Meditation. And, again, I've been pretty consistent with my morning routine. Wake up, Yoga, Meditation and then my espresso :) Happy here, although like everything, I could be doing a bit more, like meditating longer when I have the time and not letting my monkey mind dictate my every thought. But, part of this journey is exactly that, training your mind to be still. So, a bit of tweaking here, but not drastic.

CAREER – The main reason we moved across the country was to take on a new career challenge. And if I'm honest with myself – like really, really, really honest – I never quite settled in my position at my new company. The people were great, smart and outgoing, but I wasn't truly in love with what I was doing. I felt a bit of nostalgia for working on the big brands I used to vs. smaller brands I was trying to build up. Without getting into too many details, it didn't work out as planned, and now I'm looking for my next career adventure in a new city, with new people to meet and new opportunities to conquer. So, although it is a bit stressful, it is also quite exciting. I get to write this next chapter – and I'm exploring multiple options, including an entrepreneurial venture that I'm hoping to get off the ground by January 2019 alongside two very talented Creative Directors.

Walking the walk and not just talking the talk is something I'll be focusing on for the next 377 days and beyond. A deeper commitment to secondary foods to help provide a bit more balance to my days and life. And, I also need to commit to writing more often. That’s just good for my soul.

So, after proofreading this post I realize I really just did write about me and my current situation through the lens of primary and secondary foods. Not sure I'm providing any new information to you – other than a slight reminder to commit to thrive and…

#payyourhealthfirst – always!

— Chris

It's easy to forget what fuels us — good food, good environment, good relationships and a good career/job that challenges us and gives us purpose. These are all things I learned during my Integrative Nutrition course, but if I'm honest with myself, it has been hard to practice these areas and keep focused on them when big change in life happens. What am I referring to? Well, a great career opportunity came knockin' and after careful consideration, I decided to take it. Of course, there was a lot of conversation at the family level on how, what, when and why. In the end, we embraced the changed and decided to take the opportunity as a family and relocate to a new town. 

Truth is... I underestimated it. Everyone is outside their comfort zone. Kids in a new school. Temporary housing. Lack of familiarity with culture and people. Smaller town. New job, new people, new dynamics, new everything. Life feels a bit upside down at the moment. As I step back and assess these past 3 monts... my mind plays tricks on me. At times it questions, at times it reassures, other times it just sits there with no agenda. I remind myself that "change is good", that we all need to "embrace change", that being outside the "comfort" zone and peeking into the "burn out" zone (see previous post) is a good thing. I also remind myself that it is easier said than done. And that, “this too shall pass.”

From a taking care of myself standpoint, I've been keeping active with my exercise routine, perhaps not going as long (time/miles) as I would normally, but I'm out there nonetheless. Food wise, although we continue to cook at home and eat like we used to, I'm finding it hard to find some of the things that I'm used to at the local supermarket. I could be eating better. Spiritually, I've been practicing my meditation and because my mind is super busy I find myself constantly distracted during my sessions, so I need to work harder at this. But I'm trying. I really am. And in the area of friends/relationships, well family is always first and they're here, yet I do crave and yearn for the friendships left behind. Something to work through.

So my message today — and it is probably more of a self-awareness message to myself — is that we need to practice what we preach. And for me, it is really as simple as the purpose of this blog and site: Pay Your Health First. Life is NOT always a smooth ride, there's always going to be peaks and valleys. When we're whole, it is easier to navigate through the valleys, for sure. For me, being mindful of the things I need to focus on is already better than just ignoring them. And writing this blog has already provided me some release of pent up thoughts and energy.

Here's an image that keeps me focused. It is an image from the terrace of my cousin in Italy. Peaceful sunset. The sea. The breeze. And with that, memories of great food, great people, great lifestyle and great love.

Peace today and everyday... #payyourhealthfirst always,

-- Chris 

On April 3, I posted some thoughts on Mindfulness — especially as it pertains to breathing, eating and just being overall "present". So as I revisited this post a thought struck me. I've been trying to be more mindful of my everyday activities... and I just noticed that I've switched my breakfast routine without much thought going into it.

Let me explain...

I used to work at a place that provided free breakfast, and the food was actually pretty good. It was fresh fruit and cereals (some better than others), all types of milk (soy, almond, and regular cow milk), yogurts, granola bars, espresso coffee, regular coffee, all types of teas, etc. So, I didn't have to worry too much about eating at home. But, even though I knew I could eat at work, I always had a green smoothie in the morning that was basically a mish-mash of kale, banana, apple, superfoods (like maca, spirulina, and others), almond butter, chia seeds, amaranth seeds and whatever else was about to spoil. This would carry me through the early morning and then I would snack on some fruit to make it to lunch time. So my point is that I really wasn't very mindful about what I was eating for breakfast — although it was healthy and good, I wasn't really listening to my cravings.

Then, I stopped working there in October and started paying more attention to what I was eating for breakfast since I didn't have the benefit of just arriving to a nice spread. Now, this was around October, so here in the NorthEast, it was starting to turn cooler. So I started my mornings with my usual routine of the green smoothie. And after a week or two, I started to realize I wasn't enjoying them. It wasn't the taste that was turning me off. It was that the smoothie itself was not satisfying my craving. What craving? Well, as I listened and became more mindful, the craving was a craving for "warm" food. I was also craving a feeling of being satisfied, of being "more full", of wanting to feel something more substantial in my stomach vs. something light. So, the next time I went to the store, I bought steel-cut oatmeal and some other grain cereals. The next morning, I fired up the stove and made myself a nice hot breakfast cereal. I topped it off with bananas, nuts and some honey and ate it. Wow! What a difference that made. My body was totally satiated and I felt "full" until about 1.30pm.

So that was October, and now we're in June. And ... as soon as the temperature started getting hotter, I noticed that I wasn't craving that feeling of fullness and satiation. My body was wanting something lighter again, something that wouldn't weigh me down and make me feel lethargic in the heat. So, I switched over to smoothies again for breakfast — only that this time around I'm adding a bit of protein powder. Why? Because I don't have a spread ready to pounce on if I'm hungry mid-morning.

My point with this post is simply to share how understanding craving cycles in your life can make a difference in how you feel. Where you live has a lot to do with this, so learn to listen to your cravings based on the time or year and the activities that you're doing. Your body is wise and will always tell you what it needs. It's easy to get into an eating routine because we can be creatures of habit. But, experiment and figure out if slight or big changes make you feel any different.

For now — while it's hot and my body craves lightness, I'll stick with my morning smoothies. Then, as the weather changes and we get into Fall/Winter, I'll reassess and adjust to what my body needs during that time of year. Remember, we used to eat what was immediately available to us during the seasons. A mere 100 years ago, we didn't have the luxury of eating strawberries in the Northeast during January.

Deep down inside our bodies know. All we have to do is to be quiet and listen.

Remember, commit to thrive and #payyourhealthfirst,

-- Chris

Well, apparently, this notion has a name, and it is called having a SIDE HUSTLE. There's even a school that teaches you how to do it and amplify your income. Yes! There's actually someone out there with their very own side hustle to help you get your side hustle on!

So, let's think about this for a second... we are always trying to figure out how to make "more" money. How to not depend on a single employer — as times have changed and one never knows if a 20-year, 10-year, 5-year or even 12-month tenure at some company will guarantee your "safety" should job cuts come. So, most of us are interested with the idea of having an extra source of income, but... let's be honest, very few actually do something about it. The difference between thinking about it and doing it is simple. It boils down to action. The notion of creating side hustles shouldn't be complicated. Side Hustles do not require a business plan. Side Hustles shouldn't take 6-months to implement. Side Hustles (by definition) are passion points that you activate (that don't necessarily feel like additional work or a chore) in order to make money. It is supposed to be simple and relatively quick to get going. And if you fail, then you press the reset button and try again. It's the start-up mentality of failing fast and rapid prototyping.

Ok. And why am I talking about all this additional source of income in a "health and wellness" blog? Well, because I believe I can draw some comparisons between work and life — just like I did in my December 6th post. How? Well, let's start with deconstructing the notion of having a side hustle, because if you have one, that means you must have a Main Hustle.

And a Main Hustle would then have to be defined as your primary source of income — the money that actually pays for your rent, mortgage, car, insurance, etc. Then, the side hustle would be the income that would complement the main hustle income. So far so good? You tracking with me?

Now, let's bring this full circle and apply it to your health and wellness — and to my mantra of #payyourhealthfirst. Most of the time, we treat ourselves as our very own side hustle... if that. Let me explain. Most of the time, we don't think of what our body and mind need to thrive. That is not our priority. Our priorities involve everything but that. You know what I'm referring to. It seems like work, life, kids, carpool, groceries, paying bills, etc. are our main hustle and taking care of ourselves becomes the side hustle — if that. Most of the time, it doesn't even make it to being our side hustle. Most of the time it is simply forgotten. Then we find ourselves not feeling well, overweight, with a lack of energy, sleeping poorly, in bad relationships... and everything seems to spiral downwards.

So, let's flip this notion. Let's make our health and wellness our MAIN HUSTLE. Let's totally challenge the status quo and make ourselves the priority. If we become the MAIN HUSTLE, then by definition, everything else (including the job we currently think of our main hustle) will become our SIDE HUSTLE. And, if we're true to this, then our side hustle(s) will always complement our main hustle.

Let's ponder on this for a minute:

If we put ourselves first and truly take care of ourselves (main hustle), then we will become the best version of ourselves, for ourselves and for others.

Then... everything and anything we decide to take on (side hustle) will always complement our main hustle and will always generate additional "revenue" (defined as stuff that fulfills us and makes us thrive). This includes our career, by the way.

The gap between thinking of yourself as your MAIN HUSTLE and actually becoming it is — you guessed it — ACTION! Just doing it. Which, similar to the business context I reference above, is often times the main reason people do not have business side hustles. They just don't have the passion or the commitment to do it.

So there you have it. My attempt to bridge the business notion of side hustle/main hustle and applying it to yourself.

Are you ready to become your very own MAIN HUSTLE? All it take is for you to want to do it ... and having the passion to do it.

Remember, commit to thrive and #payyourhealthfirst,

-- Chris 

Our routine usually consists of stopping at a local Italian Deli and getting delicious sandwiches to eat while overlooking the lakes, usually sitting at one of the highest rock peaks. So, we did. We left home a bit before 10am, got there around 11-ish and then hit the deli and drove to Minnewaska State Park. We put everything in the backpack — that of course, I carried :) — and set out to have a fun day. We like to take the carriage trail around Minnewaska lake just about half way, then we like to turn into the actual rock formations and do some rock climbing. Not the super technical stuff that requires ropes, just the type that requires you to be aware and in some sort of decent shape.

Now, I acknowledge this post is not about storytelling what happened during our hike, but I feel compelled to share that when you get kids and teens outside and out of the digital/techy world they live in, the conversations do change and their behavior does too. We had a lot of fun as a family that day and these are memories I do cherish.

So ... after eating, hiking and resting we decided to go see the waterfall. Since it is spring time and the snow has melted, the water flow is usually large. And, the water is super cold. So when we got there and I felt the water, I decided to do something for myself and do a cold water immersion (Wim Hof style).

My kids thought I was crazy ... how was I going to just take my clothes off and be in my boxer shorts? I said, "Who cares?" ... "everyone's seen boxers before!" So I did, I got down to my boxers, did some deep breathing and I got into the cold (very cold) stream of water. I think I was in there for about 5 minutes or so, flipping from front to back as the water wasn't very deep and I wanted to submerge my face. Wow! I'm still amazed at how great it feels for your body to connect with ice cold water. I've been practicing the Wim Hof Method since October, and finish all my showers with ice cold water for 60 seconds. I'm impressed at how well my body has adapted to the cold water immersions and at how "adaptable" our bodies are to whatever we want to expose them to.

So ... that's it. That's what I wanted to share. My #payyourhealthfirst experience:

Even though you have "parental" duties and want to connect with your kids, and take them for a hike, and have fun with them ... there is ALWAYS time to think of yourself and what is good for you. In this example, I had loads of fun that day ... and was also able to sneak in a bit of time for myself with my ice cold water immersion. I believe it also teaches my kids that no matter where you are in your life journey, being mindful and aware of the things that make you thrive is important.

In summary:

Always make sure you can do something for yourself. In this case, yes ... go ahead and enjoy a Spring Break day out with your kids, a fun family hiking day, but don't forget about making time for yourself as well. Remember you're the most important person. If you're not okay, then you can't be present (fully) for others. All of this reminds me of something we often hear. It is like the safety announcement on the plane:

In the event of a sudden cabin pressure drop, please make sure to put on your oxygen mask first and then help others put on their mask ...

It is so true. It doesn't really help others much if you're passed out. So it is important to take care of yourself first, not sometimes, but always.

Remember, commit to thrive and #payyourhealthfirst,

-- Chris 

All it takes is for us to be present, to be aware — in order for these breaths to be mindful. And, it doesn't have to be a meditative and super organized process, just an awareness of what it is that we are doing... breathing! The good news is that we don't have to constantly think about breathing in order to survive. Breathing is an autonomous response. So, making the effort to carve out some breaths during our day to make them mindful breaths really gets us to slow down and to appreciate the fact that we are breathing. That we are taking in precious air to oxygenate our blood, our cells, our entire bodies. We can take this opportunity to thank our lungs for being there for us :)

Once you start calculating the numbers, they become almost too much to think about. If we take an average of 21,600 breaths in one day and we multiply them by 365 days in one year, we take about 7.8 million breaths in one year. Now multiply that number times your age and you get the idea of how many breaths you've taken in your life! Wow!

Now think about the next 10, 20, 30+ years. Think about how your life could change for the better if you just practiced mindful breathing for five minutes every day. All you have to do is commit to carve out time and sit down to relax and be mindful of your chest expanding while your lungs fill up with life energy air, then as you exhale, your lungs contracting. A rhythmic sequence that keeps us alive. You don't even have to be sitting down to do it — you can do this anywhere. In the train during your commute to the office, during a boring work meeting, in line at the grocery store, as you fold clothes, etc.

The same theory can be applied to other things we do, like eating. Think about it. You eat at least 3x per day, if not 5x when you include snacks, etc. So ... making the effort to eat mindfully vs. just chomping down food to satiate hunger will also get us to slow down and appreciate what we are eating. Not only will we taste and enjoy the flavor and texture of the food better, but our digestive system will thank us. Remember that digestion first starts in the mouth as we chew and release saliva — which starts the process of digestion. When we eat fast and not pay much attention, this precious step is often skipped or not fully completed. Which then puts the extra burden on the rest of the digestive track.

We can also apply this to anything we do. Often times we neglect our bodies of the much-needed self-love and self-care they need. So, next time you shower, make an effort to be extra mindful of your body. As you scrub your legs, your arms, your torso — be mindful of the amazing machine your body is. It is perfectly engineered to do what you ask it to do. And, it is also perfectly capable of healing itself, if you allow it to. Thank your body for being there for you too.

So, YOU get the idea... being MINDFUL in today's fast-paced personal and professional environments will only help us deal with the stress and the craziness that our lives can sometimes be.

Today's challenge for you is to start being more mindful of your breathing. Try it for five minutes and see how you feel. I'm confident that if you start this, you'll like it so much that you'll continue it and expand it to other areas of your life.

Remember to commit to thrive and #payyourhealthfirst

-- Chris 

Instead of looking for traditional office space — which makes no sense if you're in start-up mode, he is part of a collaborative start-up and highly entrepreneurial environment called CIC MIAMI. The space is beautiful and spacious, and you get all the amenities of a traditional office space plus the benefits of being part of a highly creative and driven group of people. They have awesome coffee, healthy snacks, fruit, breakfast — you name it they have it!

Aside from offering the FREE healthy snacks and fruit, Wednesdays are Health and Wellness days. And, as I came into the office yesterday morning, I saw a woman carefully separating cilantro leaves from their stem, sorting through arugula and spinach and discarding the wilted leaves ... and then triple washing the veggies. I asked her what she was doing and she replied she was getting ready to do some green smoothies for the office. I told her I was impressed with her level of attention to detail, carefully evaluating each leaf and ensuring only the best leaves made her "preferred batch". She replied saying that it is meditative for her and that she believes people can taste her effort. Food is love — and if you put your intentions and focus on it, people will notice. I believe that. Truly. Amen!

I asked her what her role was, and she proceeded to tell me that CIC hires her to come in every Wednesday to promote health and wellness. She has a stretching session at 2pm and a guided meditation session at 4pm. She asked me if I was joining, but unfortunately, I was going to be at the Client's office by that time. I did ask her what time her green smoothies were going to be ready — as I wanted to taste the love and care that went into separating the beautiful green leaves. She told me 1pm. So, I showed up promptly and had a wonderful green smoothie with spinach, arugula, cilantro, flaxseed, oats, and dates. It was delicious. She also made a "dessert" smoothie made with bananas, apples, oats and cinnamon. I had that one after my lunch — which by the way, consisted of a nice Quinoa + Veggie bowl made with locally sourced veggies and tofu. My friend took me to Smart Bites (literally 2-blocks away from CIC) — a local eaterythat grows their own vegetables and (for the most part) uses their own ingredients to serve you fresh food. This is in the heart of Allapattah — a neighborhood that is undergoing tremendous change. Wow! You would have never expected to find that type of eating here.

The reason I'm writing this post today is simply to showcase how this wellness and health movement is now part of our work life and environment. Clearly, CIC Miami is an innovative and creative space — perhaps a bit ahead of the national curve. But my belief is that all corporate environments, not just creative environments, will one day operate this way. People are yearning to take better care of themselves. We can't assume that health and wellness only takes place outside of work life. People spend more time at work than at home during the normal work week. So why not incorporate lifestyle needs at work? Think about it for a bit... if all of America instituted Health and Wellness Wednesdays and offered employees green smoothies, yoga and stretching, we'd be healthier overall as a nation. 1-day a week would make us healthier. No doubt. The cost is minimal compared to the outcomes. Employers would save on healthcare costs as employees would be more engaged, healthier and happier. 

All it takes is a Health and Wellness Champion.  If you happen to be in a leadership position, consider implementing this ASAP. If you're not, will you be the person today that takes this idea to your leadership team and sells them on it? #healthywednesdays

Commit to thrive in the workplace and life ... #payyourhealthfirst.

-- Chris 

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]]>Health is the New Workplace CurrencyChris CamposWed, 08 Mar 2017 14:58:46 +0000http://www.payyourhealthfirst.com/new-blog/2017/3/7/drink-your-veggies57feab79893fc095f5138c1d:58238a0915d5db6b11f2b250:58bf2b729f745605263347a3It's been a while since I've written in this space, and I don't really have a good reason other than I couldn't come up with relevant material that I thought "interesting enough" to write about. My focus is on health and wellbeing and although I always try (key word is try) to take better care of myself, to listen to what my body is trying to tell me ... and to not stress too much. Lately I haven't been "nourishing" my body as well as I normally do.

So I woke up today with a mission: I'm gonna start incorporating more fruits and veggies into my everyday diet again. Let me explain...

For quite some time, my breakfast consisted of a smoothie. I would literally put anything and everything into my smoothies. I'd start with a banana, almond milk and kale base, then added any fruit that was over ripe, some chia seeds, some super foods like spirulina, maca, amaranth seeds, raw cocoa, almond butter, etc. and anything else I thought interesting, like beets and ginger. It was a high-powered, high-calorie breakfast, one that nourished my body and pretty much made me feel satiated until 1.00pm.

When the colder weather arrived in the Fall, I stopped craving these smoothies and started craving hot oatmeal and all hot grain cereals. So, I listened to my body and did just that. I also started drinking "whole milk" lattes — so delicious — whereas before I used to just have a double espresso... black. And yes, I do put some fruit in my oatmeal, normally a banana or an apple. I've been doing this for 5 months now, and I do feel fine. I like the energy this breakfast gives me in the morning and I like the warmth in my belly. But, what I've realized is that I have not been eating nearly enough fruit or veggies.

After 5+ months, I feel a bit heavier (probably gained about 5 lbs., but I always do in the fall/winter months) and lately, I have felt a bit lethargic, with not enough energy to tackle the activities that I used to do almost effortlessly. I don't want to overthink this, but I believe there's a simple answer ... and it has to do with BALANCE.

So, the lesson for me is:

+ I'm proud of myself for listening to my body's cravings. My body told me it was needing/craving more warm foods in the fall/winter, and I gave it just what it wanted — especially because I ignored these cravings in previous years. ...

+ I likely reduced my fruit/veggie intake by about 50% — so that definitely affected how my body fueled itself.

+ It's okay to experiment, especially if you become hyper-aware of how your body reacts to the changes in diet you make. There is always a chance to rectify any situation. There's always tomorrow to eat better and make better choices.

+ I totally forgot about what I always preach: BALANCE. 

+ I need to get back into incorporating more fruits and veggies into my daily diet. It's still a bit cold outside, so I'm not craving a cold smoothie in the morning... yet, but what I can commit to doing is to juicing again and getting some natural energy and nutrients that way. I usually get a bunch of veggies and fruits, juice them all at once and get two 2-liter glass bottles and fill them to the brim. This usually lasts me about 3 days. It's still fresh enough by the third day so it saves time as juicing is time consuming especially with the clean up.

+ I'm sure my body will thank me for this with renewed energy to do what I like to do.

Change is good and it happens all the time. By recognizing what things work and what things don't work, we can relentlessly continue moving forward.

Have you ever had an experience like this one? Please share.

Remember to commit to thrive and always, always Pay Your Health First.

-- Chris 

People today talk a lot about achieving balance in their lives ... and rightfully so. We all want to be able to live in a state where we are joyful and selfless. A state where we find ourselves being totally present, with an inner tranquility that allows us to be fully alive. Is this a dream? I don't think so ... but it sure requires us to be totally present and to address the areas in our life that require attention.

About 15 years ago, I picked up a book at my local bookstore entitled: Living in Balance by Levey & Levey (a husband and wife team). The foreword was by the Dalai Lama, so a very powerful endorsement. To be honest, I don't remember why I picked it up then, but it has traveled with me from the East Coast to the West Coast and back to the East Coast as I've moved three times. Of particular interest in this book — and the reason for this post — is a model that prompts you to self-diagnose how "in-balance" you are. As I look back, I find it amazing that this model has stuck with me this long and has become my thermometer for how I'm doing.

Take a look:

The premise of this model is simple:

EMBRACE LIFE AS A LEARNING EXPEDITION AS IT IS THE FIRST STEP IN ACHIEVING BALANCE.

Powerful words indeed. Why? Because it is precisely when we push outside our comfort zone (when we are out of balance, per se) that we learn most about living in balance. 

Here's a look at the five areas of the model:

THE ZONE (in the middle of the chart) — is where we feel most comfortable. We are in BALANCE. This is where we find ourselves being very familiar with all the things we do ... it is like we are on automatic pilot. It is a calm and collected state of mind, a state of tranquility. When we are here, everything flows. We find ourselves being totally efficient and things almost feel effortless. Everything works... period. We don't feel anxious and we don't feel bored. In sports terms, this is when athletes seem to be invincible, scoring 3-pointers like crazy or skiing down a mountain at supersonic speeds gracefully. This is our natural state, a state our body and mind always want to be in. 

> Think of a time when you felt in the Zone. Describe how you felt.

THE UPPER LEARNING ZONE — the border area where we stretch ourselves to learn. Really anything that pushes us beyond our comfort zone, challenging us to learn and experience new things. The idea is that when we take on more and seek active learning, our comfort zone expands and it becomes larger that the one we began with. This expanded zone becomes our new normal ... our comfort zone. And the more we do it, the more we expand. So on and so forth.

> Can you recall the last time you stretched your comfort zone and learned something new? Something that expanded your "self" and made you feel energized?

THE LOWER LEARNING ZONE — the border area where we choose to consciously drop out of the learning flow and just chill for a bit. This is when we want some time to rest and recuperate from our learnings so we can incorporate them and benefit from them. We need this time to catch-up, to re-energize. It's like when you work out and push yourself doing weights. You can't really go back the next day and so the same set of muscles. You need to allow time for your muscles to restore themselves. Only then will they get stronger. Same premise here with overall learning. But the caution here is to not stay here too long. Why? Because if we do, we start getting dangerously close to boredom, to feeling apathetic and becoming lethargic.

> Is there an area in your life where you chose to relax while you charged your batteries?

THE BURNOUT ZONE — We've all experienced this at some point in our lives. When we start a new job and feel anxious and overwhelmed. When we have our first child and bring him/her home and think about all the things that need to be done! The burnout zone exists so we can peek into this extreme zone, learn as much as we can ... and then quickly step back into the learning zone. This zone represents the stressful times in our lives where we needed to learn to achieve a new skill and then move on. The analogy that I like to use is Everest. People climb Everest, but no human being can live at the top of Everest at 29,029 ft above sea level. What people do is set up a series of camps leading up to the final ascent so that their bodies can acclimatize (learn). Then, when they make the final push to the top, they experience extreme conditions (cold, oxygen deprivation, exhaustion, etc.) but only for a limited time. Their bodies are ready as they've learned new skills, so they peak and then they quickly return to camp. This same concept applies here. We have to push ourselves beyond our comfort zone and beyond our learning zone ... to that place where it will be a bit uncomfortable. If we're smart and manage it well by being present and acknowledging the conditions, we will come out stronger.

> When was the last time you were in the Burnout zone? Were you consciously aware of your exit strategy?

THE RUST-OUT ZONE — This is the opposite of the Burnout Zone. This is the zone where we are beyond bored. We're feeling frustrated and helpless. This is where we start feeling sorry for ourselves like we're not worthy. We have low self-esteem and start feeling despair. Sometimes this zone creeps up on us when we're not paying attention. It might be because we're stuck in a relationship or a job for a long time and we haven't done much with it. Then, one day we find ourselves mad at ourselves because we feel stuck. The first thing to do to get out of this zone is to become aware that we're in it. Then it is a matter of commitment and will to get out of it.

> Let's be honest, most of us have an area in our life that is neglected. It's time to set the alarm clock and wake up to the possibilities.

So there you have it. Five zones, which are all pretty intuitive.

Now, let's do an exercise in self-discovery:

• First, write a list of all the roles and identities that define you. For example, I would list: Father, Husband, Runner, Spiritual being, Advertising Guy, Health Coach, Friend, Lover, Counselor, Writer, Traveler, Chef, Blogger, Artist, Mentor, Creative, Son, Brother, Cousin, Uncle, Designer, Homebody, etc. etc. etc.
• Grab some Post-It pads and in each one write one of these roles or identities.
• Get a poster board and draw the chart ... or grab an erasable marker and draw it on a big window.
• Start placing the Post-It notes on the chart wherever you feel that specific role or identity is in your current life (zone). 
• Once you've placed all the Post-Its, step back and take a look at all the roles in your life that are in the comfort zone, all those that are in the learning zones and ... most importantly those that are pushing dangerously close to the burnout and rust-out zones.

Challenge yourself this week to re-discover yourself. It's worth it. This is not meant to be an exercise to make you feel bad. Quite the contrary. This is a tool to self-diagnose, like when you take your car in for an oil change and they run some standard tests to ensure everything is in order. Perhaps that's what we should do, every 3-months ... check-in and see where you're at.

Remember, commit to thrive and #payyourhealthfirst

-- Chris 

"It looks weird. It smells awful. I've never tried it. I don't like it." You get the idea...

So, why am sharing this? Where's the story? What's in it for me, you ask? Well... I usually get inspired by something I encounter or ponder on and today I was inspired to write about how I've started to really listen to what my body is saying and feeling based on what I eat and drink.

And, since I don't have any food restrictions, I can freely experiment with whatever I want. As you know there are many ways of evaluating how food makes you feel physically and emotionally. For purposes of this post, I chose NOT to write about the effects of gluten, dairy, soy, corn, peanuts, hydrogenated oils or added sugars. Why? Because in order to do this correctly, one needs to follow a proper elimination diet and since I have no need for doing it (right now), today's focus is on what I believe is easier to track: Drinks, like caffeine and alcohol.

Caffeine — To get us going

Many people do not get enough sleep and depend on "high octane" foods, like coffee and sugar, to keep them GOING all day. So, when you take them away, people feel the effects immediately, and it is usually not a good scene. For me, it is mainly the caffeine and not the sugar since I like my coffee black and I usually don't crave sugary snacks in the afternoon. (Ok ... I said usually). 

As an experiment, I decided to drop caffeine cold turkey for 3-days straight. I felt like an addict going through massive withdrawals. I had a 3-day headache that just pounded my head to the core. Thankfully I decided to do this (stupid) experiment when my family was away on vacation, so I was a hermit for 72 hours and nobody had to deal with my wrath. I can't lie, I love espresso ... so it is hard to give it up. The smell, the ritual, the pure enjoyment. Ahhhh! 

Sorry, got a craving and had to go brew one! From a physiological standpoint, for most of us, caffeine becomes the fuel to counterattack the lack of sleep. We need caffeine to turn us ON.

Lesson Learned: I choose not to give up espresso. I love the entire process of brewing, of smelling, of the simple joy it brings me. And as much as I want to believe that espresso doesn't have an effect on my body, I know it does. But I choose to ignore it and I guess I'm okay with it. As long as I'm aware, I'm okay.

Alcohol — To wind us down

I grew up around adults having a glass of wine at dinner. In most cultures, it is a way to complement the meal itself. And since I come from a Mexican and Italian background, this was certainly the case at my house. So naturally, when I became an adult ... I did the same. I enjoy coming home from work and popping a cold beer! And then I enjoy having a glass of red wine at dinner. There's something about the meal not being complete otherwise. Now, I'm not talking about drinking a bottle of wine at dinner, just one nice glass. So this is not about comparing a party night with a regular night at home.

So as an experiment, I decided to drop alcohol from my "weekday" diet and evaluate how it made me feel the next morning. To my surprise, when I didn't drink, I woke up feeling much more energetic from the get-go. To clarify, I never felt super slow or groggy, but it did take me a little bit to clear the cobwebs and feel like I was ready to tackle my day. So, as I compare mornings with and without drinking the night before ... clearly, the mornings without drinking are much better. 

Isn't it ironic that the world, for the most part, uses alcohol as a way to mark the end of the workday? It's almost like when Fred Flinstone yells "yabadabadoo" at quitting time. Alcohol becomes the way to turn OFF. And when we step back and look at the big picture it is all interconnected and we are all super dependent on this cycle:

> We don't get enough sleep ... so we need caffeine (and sugar) to get us going in the morning and throughout the day.

> We unwind at the end of our workday and get in the "relaxed zone" with a drink or two. We might relax for a bit, but when it comes to sleep the National Sleep Foundation @ sleep.org says that when you booze, you lose.

> We wake up the next morning not having slept well because we went to bed late, the booze interrupted our sleep ... and we're surprised because we don't feel at our best.

> We refuel again with caffeine and sugar to get us going. And what do we do? We do it again and again and again ...

Lesson Learned: For me, I've consciously stopped drinking during the week and I wake up feeling amazing. I can tackle my morning routine better, my senses feel alive and my body feels vibrant. This is something I've chosen to do and it is completely a personal choice. Some of you might think this is crazy and you would never do it. Just like I've decided caffeine is part of my life and I enjoy it. And, don't want to give it up.

Part of my quest for better self-care is to learn to listen to my body better. This little experiment allowed me the opportunity to do so. It's really quite a simple thing to do, but don't underestimate the simplicity of it. It is amazing when you stop and think about how interconnected we are to what we eat and drink.

My challenge to you today is to experiment doing something similar. Drop something from your diet. See how you feel. You don't have to stick with it. Just experience your body, your senses, your mood ... your ALIVENESS!

Commit to thrive and #payyourhealthfirst,

-- Chris 

My first post on Nov. 10 was about my experience attending the Wim Hof Workshop in Brooklyn NY where he taught us his breathing technique and we took the plunge into a pool full of ice. What did I know back then? Nothing. I just wanted to test the limits of what my body could do.

Well, fast forward 10-weeks since that day. I followed Wim's 10-week online course, where beyond practicing the breathing techniques, you incorporate yoga, meditation, and cold water therapy. What does cold water therapy mean? Well, it means that you start including 30-seconds of cold water into your shower and then as the week's progress, you test yourself with 10-minutes of showering with cold water. Then you maintain a routine consisting of 60-sec of cold water holding your breath to start, then you shower with warm water as you normally do, and end with another 60-sec of cold water holding your breath. The idea is to build up your cardiovascular system and reconnect with your nervous system.

And I can attest, it is amazing what the human body can get used to. The truth is, our physiology was built to withstand the elements, but with the advancements in civilization, our bodies really don't know how to cope with the cold anymore. We have goose down jackets, wool sweaters, hoodies, gloves, scarves, you name it we have it. So Wim's approach is really about reminding our physiology to do what it already knows to do.

Here's a quick glance at what my ice bath experience was. I did some breathing exercises prior to this and had my wonderful daughter film this. For purposes of time, I sped up the video 2x normal speed.

Ice Bath

Was it cold? Heck yeah, but it wasn't intolerable. I was happy to feel my body responding well to the initial shock and then withstand the biting cold. There's also a mental aspect to this. Focus, focus, focus. You have to go in knowing that you're going to beat the cold, that the cold is just a force to be reckoned with. Of course, we need to have a healthy dose of respect towards the cold, as things can turn south pretty quickly.

Part of the cold water exposure is to activate your inner fire, as Wim calls it. We all have a natural inner furnace with the ability to generate tremendous amounts of heat by activating our brown fat. Everyone's got brown fat (or brown adipose tissue). When we are newborns, our bodies naturally tap into this for thermoregulation. We produce heat this way since we can't ask for a blanket or have the ability to shiver. As we grow older, we lose touch with it ... and, with all the layers of clothing, we don't know how to access it.

But Wim teaches us how. As part of the breathing technique and cold exposure ... you learn how to rechannel your energy to produce massive amounts of heat. I never thought I could or would do it, but I did. After my ice bath, I went downstairs, opened the door and went out into the cold night. I think the temperature that night was around 20-degrees. Again, my daughter filmed this experience. Pay close attention to the amount of heat that is escaping from my head. You can see the heat waves right above my head. Amazing.

Brown Fat Activation

So this post today is really about sharing what I've been doing to continue to challenge myself to better self-care. Over the past 10-weeks I've incorporated breathing, meditation, yoga and cold water exposure into my daily routine. I feel very energized after my showers and throughout the day. I'm looking forward to the month of February so I can go to a frozen pond or lake, make a hole in it and go for a winter dip. I'll try to see if I can film that. Till next time.

Commit to thrive and #payyourhealthfirst.

-- Chris 

Self-care has become an important part of my life now. As I mentioned in previous posts, now that I look back and have a new perspective on what it means to be healthy, I can see that I totally ignored taking care of myself for most of my adult life. And, I know I'm not alone. Many (if not all) of us are trying to balance many things: work, family, media, finances ... and the rat race of Life. We all yearn for the same thing: Balance. It is a common theme around the world.

And especially now, in early January, when our New Year resolutions are still young, we need to ask ourselves how committed we are to changing the habits that hold us back and don't allow us to move forward in the pursuit of our goals and a better, more balanced life. 

Here are two statements that you might identify with. Both are true. But only one brings true and genuine transformation.

A. When you are interested ... you do what is needed.

B. When you are committed ... you do what it takes.

Can you guess which one makes all the difference? B, of course! The statement is so simple, yet so powerful.

And that's my inspiration for this post. I've been wanting to write about this ever since I heard these words in a lecture. Because they are so true! And then my inspiration turned into reflection as I pondered on key areas in my life. At the Institue for Integrative Nutrition – where I studied to become a Health Coach – there is a tool called "The Circle of Life" which helps evaluate several areas of your life to identify imbalances:

The exercise consists of placing a dot on each line to show your level of satisfaction in each area. A dot towards the center indicates you're not happy and a dot towards the outside indicates you're happy. For example, if your physical activity is really good, then place a dot on the line somewhere towards the outside of the circle. Then, when you complete all areas, you connect the dots to see your Circle of Life. At a glance, you can see the imbalances and then determine where you need to spend more time and energy to create a more balanced life. Here's an example:

My challenge to you this week is to find the areas of your life that need some more attention. You might be surprised, or you may not. You might even find that the ones that need attention magically coincide with the New Year resolutions you set forth this year, like increasing your physical activity, getting your finances in order, doing more cooking at home or even looking for a more fulfilling job.

The real question becomes: Are you committed to or just interested in change?

Only you can honestly answer that question. And the answer will come from that place in you that knows all things.

Doing what it takes will bring true transformation. Doing what it takes will bring the results you want. Doing what it takes will change you.

Commit to thrive this 2017 and Pay Your Health First.

-- Chris 

It's a New Year. It's time for a new start...

According to StatisticBrain.com,  45% of Americans make New Year's resolutions. And you guessed it, the #1 resolution is to... LOSE WEIGHT. But in case you're wondering, here's what the top 10 list usually looks like:

1 Lose Weight
2 Getting Organized
3 Spend Less, Save More
4 Enjoy Life to the Fullest
5 Staying Fit and Healthy
6 Learn Something Exciting
7 Quit Smoking
8 Help Others in Their Dreams
9 Fall in Love
10 Spend More Time with Family

But making the resolution is only the beginning (the easy part). Sticking with it and making it happen is what most of us find hard. Of the 45% of people that make resolutions, only about 8% are successful. But what does success look like?

Resolution maintained through first week 75 %
Past two weeks 71 %
Past one month 64 %
Past six months 46 %

Why is that? Well ... the answer varies per individual. But, if we're honest and really listen to that voice inside, we already know that part of being successful at anything we want is having the mental strength and commitment to doing it. It has to be a priority. If it is not a priority, then we don't have time for it ... or better yet, we don't MAKE time for it.

I recently read an article on Business Insider about the 13 things that Mentally Strong People Avoid and coming in at #3 is: They do not shy away from change. They embrace it. In fact, if you dig a bit deeper, there are 5 stages of change: pre-contemplation, contemplation, preparation, action, and maintenance. Following through with each of the five steps is crucial.  So if we apply this thinking to a New Years' resolution:

1 - The thought crosses your mind (pre-contemplation)
2 - You actually spend some time thinking about it (contemplation)
3 - You start thinking about when you'd like to start, how you'd do it, all the details (preparation)
4 - You actually commit and start (take action)
5 - You keep at it. You don't quit. You make your goal part of your lifestyle (maintenance)

So today, like any day ... is a special day. You're alive. You're breathing. You're aware. You just ARE. So, make today the day that you decide to do something about it. Pay Your Health First. Do something for yourself. Apply the stages of change to whatever you want to accomplish this year and beyond. If it is about losing weight, do it. If it is about having more time to spend with family, do it. If it is about de-cluttering, do it. Whatever it is, make a plan to do it and stick with it. Everything, in the end, will come back to you. To how it makes you feel and how much value it adds to your life.

Commit to thrive in 2017 and Pay Your Health First!

Cheers -- here's to a Happy New You,

-- Chris 

Have you ever had the idea of going away and doing nothing? I mean ... really nothing?

Truth is ... I've been wanting to do this for over 6 years now. Just pack up after Christmas and all the craziness around this holiday and go somewhere north where there's tons of snow and nothing but trees and silence around - and maybe a moose or two in sight. This year, I decided I was going to move from thinking about it to doing it. And, so I find myself in rural Maine surrounded by beauty, a frozen lake, 16-18" of snow in the forecast for today and already about 2 feet on the ground. Amazingly beautiful.

The selling of the idea to my family was somewhat interesting. My kids asked what we were going to do, as we usually do "active" vacations in the winter (ski/snowboard). The answer was ... "We're NOT going to do anything." And then I heard, "What?... are you friggin' kidding us? You must be out of your mind. What are you thinking? I'd rather not go. Are you crazy? Alone in the forest with no neighbors nearby? Are we going out to dinner? No Dad, I don't want to go..."

My calm answer was, "Yes... we are all packing up and making that trip up to Maine. We are going to learn to be with ourselves, to disconnect to connect, to learn to be bored once again, to gather our thoughts, to admire the natural beauty around us, and basically to just "be". If you feel like waking up at 11am, that's ok. If you feel like being in your PJ's all day, that's ok. If you feel like having breakfast at 2pm, that's ok. For once let's not have a schedule. For once, let's not have somewhere to go. For once, let's not have soccer, basketball, pick-up, drop-off, commute, train, car, subway. For once let's not let the clock rule our day. For once, let's just BE.

And ... the report thus far 48 hours into this "experiment" is that everyone is chill, everyone is relaxed and everyone is doing their own thing. At, whatever pace they want to do it. There's something special that happens when you put everything aside and just focus on being. It's almost like you're really living the NOW, which as we all know ... is what living really is. We just have right now.

And this little escape comes at a perfect time of the year for me. As the year comes to an end, there's time to reflect on the trials and tribulations but also on successes and accomplishments that 2016 brought. And build upon those to project – with true intention – what 2017 will be. 

So, there's not much more to this story other than I'm glad that I acted upon my instinct and pulled the trigger this year to make it out here. After some initial family complaints, I'm reassured everyone is thoroughly enjoying this time to "chill" and will come back rested and with a new appreciation of spending some time alone. Well, maybe that realization won't hit them until after some years when they look back and realize that this little-secluded family vacation actually taught us all the huge benefit of slowing down and allowing the body and mind to reconnect and reset. To borrow from an analogy I once read, "Just like computers need to be shut down every so often to reset ... so do we. We need to schedule time in our calendars to shut down, to reset and to reboot. This will allow us to have a fresh mind and outlook.

Happy New Year 2017. May all your goals and wishes be accomplished. It's up to you to make it happen.

Commit to thrive and remember to Pay Your Health First,

-- Chris 

Recently, I watched a video lecture by Deepak Chopra where he spoke about The Future of Well-Being. If you've ever read or seen Deepak, his conversations can get pretty deep and philosophical, often getting us to think of things that we know (intuitively) to be true, we just never thought about them that way. Among the many things covered during this 60-minute lecture, Deepak touched upon what he referred to as one of the most important things in life:

• TIME -- we have to learn to change our relationship with time. The only time we have is Right Now. Not tomorrow, not yesterday, just right now. Don't say you don't have time for something, make time for it.

Upon the conclusion of the lecture, he summarized everything nicely by saying that we need to SET aside time for: 1) sleep, 2) relationships, 3) exercise or movement, 4) meditation and 5) creative time (or play time or down time). This will make us whole again. I believe that to be true. This is what self-care is all about. 

Thus, the inspiration behind the title of my blog today is to remind us that if we want change to happen in our lives, we first have to commit to doing something -- but it doesn't have to look or be perfect all the time. It is better to commit to doing something than to seek perfection at the expense of doing nothing. Let first recognize that there is no "perfect plan". There's always the possibility of something happening that will require us to be flexible and adjust accordingly.

For example, let's say that you woke up on time in order to go out for a 4-mile run this morning. Then as you're lacing up your shoes, grandma calls to say she's not feeling well and she won't be able to take care of your little one this morning. Well, there goes the 4 miler! 

But instead of being frustrated, you think creatively and remember that you still have that baby-jogger in the garage somewhere! You're not going to be able to go out and do that "perfect" 4-mile run, but you'll be able to do some exercise while you spend some time with your little one. So instead of running the 4-miles, you decide to walk to the park, play with your kid and walk back home. Yep, DONE is better than PERFECT. You did, in fact, Pay Your Health First by setting time aside for getting the exercise your body needs, even though it wasn't what you had planned for. And, you got some quality time with your kid.

Examples abound. You can apply this to your eating, to your relationships, to your sleep .. basically to anything.

Commit to consistency rather than perfection. When you look back, you'll be glad you did.

Commit to thrive, Pay Your Health First.

-- Chris

Let me ask you a question. Would you treat your work life, your business life the same way you treat yourself? Would you ignore emails, ignore meetings and totally blow off your responsibilities? Well, if you care to keep your job, your tenure, your salary, your benefits or whatever your job offers you ... the answer is a resounding NO!

The same applies to your body, your mind, and your spirit. We (too often and for too long) blow off our bodies, treat them badly, not listen to them, abuse them -- which when taken together or even alone, have a cumulative effect on our bodies. So when we BREAK DOWN, get sick, feel lethargic, sad and uninspired ... we have the audacity to ask "why?" Well, we know the answer. Because we don't dedicate nearly enough time for self-care. We just don't do it. And why don't we do it? Because it is not a priority. Because we have no time. Because there's always some other thing to do. 

So ... let's start treating self-care like we treat our work life. Treat it like an important appointment, a meeting with your boss, a deliverable. Put time on your calendar. Honor it and respect it for yourself. Give yourself the permission to do this. Let go of the guilt that you might have in taking time for yourself. Let go of the judgement. There's simply no room for it. Self-care is really anything (really anything) that fuels and nurtures you at a deep level. This can be light or vigorous exercise, a solid nutritious breakfast, extra-time to not rush, a sauna, a swim, a walk with the dog, morning sex, yoga, stretching, meditating, reflecting, practicing gratitude, etc.

Think about it this way: If you're running around DEPLETED ... you will always come from a place of LACK and EXHAUSTION. Your goal is to flip that on its head and approach life from a place of FULFILLMENT and AUTHENTICITY. Only then will you be able to fully serve, love and live. 

Here's a simple suggestion:

Sit in a quiet place. Close your eyes. Tap into your inner wisdom, your intuition, yourself. Be grateful for that moment of clarity. Set out an intention for self-care. Think of three (3) things you are most likely to do to make you feel great.

1. ____________________ 2. ____________________ 3. ____________________

It's not hard. You just have to move from that place of KNOWING to the place of DOING. Share your responses by tagging your posts with #payyourhealthfirst

Commit to thrive, Pay Your Health First.

-- Chris 

Turkey Day is past and so is the stuffing, the mashed potatoes, the sweet potatoes covered with marshmallows, the gravy and of course, the pumpkin and pecan pies topped with whipping cream. Yummy!

Black Friday and Cyber Monday were also here and gone ... and now, we have about 5 or 6 weeks of work and personal parties leading up to Hanukkah, Christmas and the New Year that will be packed with delicious food and plenty of drink.

If that weren't enough... there's also the stress that goes along with all these festivities. Rush, rush, rush to get all done. Presents, food and being in a thousand places all at once. With all that is expected of us, it is easy to throw in the work-out and the good-eating towel and just succumb to what's in front of us and then feel guilty about it.

So since we all know this could happen, let's make this year different. Let's make this year the year where we pre-game the Holidays. Let's make this the year where we will Pay Our Health First. What does that mean? It means that we are going to consciously do something for ourselves before we step out the door in the morning. And that could be anything we want – anything that makes us feel better. You can think about it in many ways, here are some simple ideas to consider: 

EXERCISE: Wake up, do some light stretching and then do 20 crunches, 10 push-ups and 15 squats. There done! And if you're feeling like more, do 2 or 3 sets of the same. This will make you feel energized as you hit the shower and go do what you need to do.

SPIRITUALITY: Meditate for 5, 10 or 15 minutes. Just sit in a quite place, close your eyes and try to unplug your mind from everything you know you need to do that day. The clarity you gain by doing so will help with everything you'll face in the day.

RELATIONSHIPS: If you know you'll not be home because of a Holiday party or just too much work, make sure you wake up a bit earlier and cook a healthy old fashioned oatmeal breakfast for you and your entire family. Throw in some cinnamon, pecans and maple syrup while it is cooking on the stove top. Add some bananas or apples at the end and watch your family as they smile and tackle their day with a full belly and a nourishing meal.

We never know what the day is going to bring. Good, bad or indifferent. But what we can control is what we do first thing. So, why not do something for yourself in the morning? That way, whatever the day brings, you can be reassured that you've already done something (key word is something) to take care of the most important thing: YOU.

I'm interested in your ideas. Feel free to send me an email or better yet, post and tag with #payyourhealthfirst. We will all benefit. Thank you.

Commit to thrive, Pay Your Health First.

-- Chris

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]]>Unplug from the Holiday Mad RushChris CamposMon, 21 Nov 2016 19:42:44 +0000http://www.payyourhealthfirst.com/new-blog/2016/11/21/545am-practicing-meditation57feab79893fc095f5138c1d:58238a0915d5db6b11f2b250:58334e39be6594d2b04725fcToday, I want to share a #payyourhealthfirst tip that I started incorporating into my morning routine about a year and a half ago: meditation.

Immediately after I wake up, and after doing some light Yoga, I sit cross-legged and try my best to practice this. The truth is that for a long time, I really didn't know what I was doing -- but I got motivated to do it after many failed attempts. I also read 10% Happier by Dan Harris which brought a bit more clarity to the entire process of being more present and aware, while also realizing that meditation is not a "mysterious" place you need to go to in order for you to know that you are (in fact) meditating. Meditation is simply (at least for me) the act of being aware of your inner self and trying (to the best of your ability) to just sit there and 'be'. Trying your best to not pay attention to the thousands of thoughts that will start to bombard your mind. By practicing this "muscle" you become more resilient to the "thought-attacks" and eventually you do become calmer and better able to cope with whatever your thoughts bring.

I recall having a very similar conversation with a lady in Provincetown, MA while visiting the Cape. She is the owner of a small shop by the Pier called Himalayan Handicrafts. And there, while browsing around, I found some Tibetan Chimes or what some refer to as cymbals. The owner took the time to explain all the symbols that were engraved in the chimes and even gifted me a small cloth bag to keep the chimes in. Very nice karma!

Now ... if you've ever heard these chimes you know they automatically put you in a state of trance -- as the chime echoes nicely throughout the room and fades away leaving you focused on the moment. It is hard to start a meditation with these chimes while holding them and trying to concentrate on the sound. So I was very fortunate to have found a great app: Insight Timer which makes it so easy to choose your preferred start and end chimes while also keeping track your time.

So, today a special shout out to @InsightTimer for allowing me the time and space to #payyourhealthfirst

#pyhf,

-- Chris 

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]]>5:45AM Practicing MeditationMorning PayChris CamposWed, 09 Nov 2016 21:06:31 +0000http://www.payyourhealthfirst.com/new-blog/2016/11/9/pyhfchallenge57feab79893fc095f5138c1d:58238a0915d5db6b11f2b250:58238fda3e00be0e83d0d3fbHere we go.

Let's have some fun here and let's do a social experiment...

I'm gonna challenge YOU to share a picture, a tweet or whatever you want and show the world how it is that you #payyourhealthfirst Make sure to tag it! I've set up a page so it aggregates all the tags and we can all access it anytime!

Here's mine for today: I recently attended a Wim Hof (The Iceman) special seminar in Brooklyn NY where he taught us his breathing technique and then we took an ice bath! Yes, an ice bath! Part of the cost of the 5 hour "seminar" I attended includes access to his online 10-week training method and I've started to do it. 

I'm very inspired by Wim Hof ... a human being that continues to challenge his mind and body. My #payyourhealthfirst activity for today was 4 rounds of breathing, followed by his stretches and I finished with a relaxation/meditation. Felt really energized and ready for anything. Oh! and I also finished my warm shower with 30 seconds of ice cold water. This is how I did it today. 

Now it's your turn. Show us how you #payyourhealthfirst

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]]>The Power of Breath and Ice