movement and again either these are such
simple things but mastery requires
mastering the fundamentals mastering the
simple things and also understanding you
might know it but are you doing it and
of mastery you're gonna make sure you're
living me these things in your life at a
high level and consistently if you
really want to master the area of your
life so movement is critical now there's
a few things I'm gonna share on this
number one I recommend getting an
activity tracker something that can
track your overall activity throughout
the day so you can exactly see where
you're at right now in terms of your
overall activities for the day in the
past I used a product called Fitbit ok
Fitbit I'm sure you've heard of it
you can wear it around your wrist or you
can attach it to you in some way and
that will track how many steps that you
do throughout the day and I think
devices like that are great because it
brings oh it brings awareness to your
overall activity and then what that does
is it motivates you to be more active
throughout the day so you know for me
when I had my Fitbit I would use that
and you know I had the goal of hitting
10,000 steps for the day and so it
always motivate myself to move more and
it definitely made a huge difference in
just the way that I felt and having more
energy overall and I think it's
important to understand that human
beings were made to move we're not made
to be sitting all day most of us you
know we sleep old you know we go to
sleep for eight hours then we wake up
and then yeah you know you get in the
car and you drive to work and then you
sit at your job or in front of the desk
or from the computer all day for another
eight hours and then you get home and
you're tired and exhausted and you sit
in front of the TV for a couple hours
and then you go to bed and that is
affecting your health in a huge huge way
in fact one book that really made a
difference in my life is called get up
it's called get up why your chair is
killing you and what to do about it
and it talks about the harmful effects
of sitting and it actually makes really
bold claims such as how sitting is
actually worse for you than smoking
cigarettes so a fascinating book highly
recommend it but the first step I'd say
is tracking I no longer use a Fitbit the
product that I use now is something
called the aura ring so it's actually
this ring that you can see on my finger
right here and this is like a Fitbit but
a lot more advanced what this ring does
is it tracks my activity throughout the
day it tracks my sleep
specifically the different stages of my
sleep and we'll get into that in a
little bit tracks my heart rate and it
also tracks my body temperature and it's
a lot more accurate than a Fitbit but
another big benefit from this ring is
that I have the ability to put it in
airplane mode and so one negative
effects from technology from your cell
phone from a Fitbit is that they produce
what is called dirty electricity or
electrical pollution and there's been a
lot of now studies and research and
effects that people have had from this
dirty electricity when you have a device
that's on you all day that's emitting
this you know this electricity and
people have reported that affects their
mood it affects their energy and affects
their sleep and I noticed effects of
myself from that and so the reason why I
decided to get rid of the Fitbit is
because I no longer wanted to have this
device on me when I'm sleeping all
throughout the day that there's no
ability to turn off the Bluetooth or
turn off the Bluetooth or the Wi-Fi
settings from that and so that's why I
got this ring I can put it in airplane
mode and I've been getting more into P
EMS which are pulsed electromagnetic
magnetic fields which are the good
negative ions that can actually enhance
your health and your vitality I'll share
that in a little bit as well but just
tracking really really valuable that's
made a big difference in my life the
other thing that I recommend is
investing in something like a treadmill
desk if you can't afford that then at
least a stand-up desk ok especially if
you're spending a lot of your day
sitting this is going to be a huge
game-changer in your life for me when I
look at changing my health or change in
my life I always look at changing the
things that I do consistently on an
everyday basis that consume most of my
life those are the big
game-changers that you can experience in
your life so listen you're gonna spend a
30-year life probably working right
probably working if it's in front of
computer then it's probably going to be
sitting so if you can make a change to a
third of your life and make a simple
change like not sitting and standing
instead or having a treadmill desk that
is something that can make a monument
'el transformation and over the course
of your entire life you might not notice
the effects short-term from it but over
the long term it is gonna have a
compounding effect so that's why for me
investing in the water and the breathing
and and the fat-burning these are things
that have changed my life and also the
treadmill desk because these are the
things that I do every single day that
you know make a huge impact
so a treadmill desk yes it does cost
money it might not be feasible for
everyone here but I will share a little
bit about that and then the older
alternatives the treadmill desk that I
have is by a company called lifespan
fitness as a company that I ordered on
online from in the United States I think
is around 1,700 bucks although I think
you can get cheaper ones and 1,700 bucks
might seem like a lot of money it's
actually in the grand course of your
life and amazing and you know in my
opinion well worth it because if it's
something you're gonna use every day for
the rest of your life if you're gonna
factor out the cost of that that's
probably a few pennies a day right so
for me things like that I've always been
a no brainer and that's just because I
value my health so much because it's
what allows me to do what I do every day
that someone allows me to live my life
that the peak and experience optimal
levels of happiness and productivity and
energy of success that's why I invest in
these sort of things so the treadmill
desk I do it a few hours a day
oftentimes when I'm doing my calls when
I'm doing webinars when I'm doing
different work throughout the day and
what I've noticed from it personally is
a lot more energy throughout the day
I've noticed just being in an overall
better mood I noticed that I'm more
focused I noticed that I've just overall
more productive whereas sometimes when
I'm sitting I just kind of
my energy goes down I feel a little bit
more tired I can't focus as much and so
treadmill desk has been great for that
stand-up desk would be the other
alternative you can buy a stand-up desk
or you know a lot of places you can you
can get them really inexpensively or
there's places where they've already got
it for example I know I used to go to
coffee shops and just bring my laptop
and work and there would be certain
coffee shops where there's a place where
you can stand up you know they just had
these counters and these stools I would
just move the stool and then I would
just stand all day and do my work or you
know maybe it's in your kitchen like in
my kitchen
I've got a higher-up countertop and so I
can remove the stool put my laptop there
and work or you could even get stands
like I've got a stand for my macbook
that I can put my macbook on top of
which elevates it so if you've got a
regular desk you can buy the stand which
would be I'm not sure how big that might
be but you put that there
and then you put your laptop on top of
it and now all of a sudden you can stand
up and work on your laptop okay
so there's always alternatives to things
like this but I'd highly recommend
thinking about that if you're sitting
all through the day and how you can
increase your overall activity okay will
make a huge huge difference in your life
I can promise you okay other things that
I personally do that get me moving
through the day is rebounding which is a
mini trampoline so you might have seen
this before from other videos that I
have or from my social media but I have
a little mini trampoline I hop on it in
the morning and also throughout the day
you jump up and down what that does is
it helps to get rid of lymph in the body
helps with your breathing getting in a
lot more oxygen it's great for your
posture all your cells in your body get
a little bit of a workout and it's just
engaging moving your body in a different
way so rebounding has been great for me
and then of course doing some aerobic
exercise going for walks going for runs
you know any of that stuff is good but I
just want to encourage you guys to move
more because that's what's gonna give
you more energy
often times I don't know about you but
if I'm just sitting around all day on
the couch oftentimes my
energy goes way down it's when you're
engaging your body you're using it you
actually get more energy from that just
because you're getting a lot more oxygen
your brain turns on and you feel a lot
better so move more for it the day
you
you
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