top of page
  • Writer's pictureChad Arterburn

An Hour A Day for A Better Life!

Nowadays, most people see training, nutrition, and other self-care activities as something time-consuming.

But what are the things you can do on the day-to-day basis, without using up most of your wake time? Well, the truth is there are MANY small things you can do on the daily basis to improve your overall quality of life.

In this article, we’ll give you our best tips and activities and it is up to you to schedule them into a convenient, one-hour routine, every single day! If you do that consistently, that’ll be nearly 400 hours of work on yourself for a year.

Guess that will give results.

Now without further ado, let’s get to it!

What Can You Do for Your Body?

You must realize that establishing certain habits that will nourish your body is not all that hard.

Especially when you compare that to the vast number of things you are NOT doing.

Seriously, think about it - All your bodily functions and processes are autonomous (automatic).

  1. You don’t have to think to digest

  2. You don’t have to consciously poop (it just happens to you, but you can hold it)

  3. You don’t control any of your bodily functions for the most part

It appears that the community of cells that your body is, is just a smart organism that’s trying to keep you alive and healthy.

Here’s what you need to do to support the life of your community of cells.

Be active/Include training

Optimal health occurs when all your bodily systems are working normally and with balanced chemistry.

Following that train of thought, we can say that you can’t just ignore one of the biggest systems in the body - the musculo-skeletal system.

As complex as it is, the human body was MADE to move, which is why a stagnant, sedentary lifestyle may increase the risk of worsened quality of life.

And though most people think of the gym when they hear “training”, lifting weights is by far not the only activity you can and should do.

Do some weightlifting, do some bodyweight work, some hikes, climbing, swimming, running, sprinting, etc.

Enjoy the vast variety of activities your body can do, and it will thank you!

Eat nourishing foods

Though the body synthesizes many of the nutrients it needs on its own, there are certain essential nutrients that the body needs, but can’t produce.

Therefore, eating the proper foods in the right amounts, is essential when it comes to giving the body what it needs.

Protein and fats are the two essential nutrients that play major roles in many important bodily functions.

Carbohydrates on the other hand are not essential but can be a good tool to use when trying to optimize high-intensity training performance.

Here are our best whole food picks for you to include in your nutrition plan:

  1. Lean Beef

  2. Eggs

  3. Fish

  4. Avocado and Nuts

  5. Fruits

  6. Cheese

  7. Sweet potatoes

  8. Honey

If you are an omnivore, animal products should be at the core of your diet, as they provide plenty of essential proteins, fats and are very satiating, making it less likely for you to overeat.

Manage stress

Even though nutrition and movement are of prime importance for your wellbeing, stress can be the make-or-break factor, due to its nature.

Excessive stress shuts down the body’s growth, as well as the immune system and, kicks the heart and brain out of coherence (sync).

This inner-created chaos then translates to feelings, emotions, and actions in the outer world, making your overall experience bad.

Without a doubt, stress management may sound easy, but it is not the easiest thing to practice.

Take 10-20 minutes of your day to sit down in a quiet room, undisturbed and reflect on your day.

Analyze which stress factors were persistent and put a conscious intention to react in a different way to those things.

Remember, stress management is about an inner regulation of your reactions to things.


For the most part, your body works automatically and all you must do Is use it the right way and feed it with the right food, fluids, thoughts, and awareness!

From then on, all the right mindsets, actions and emotions will come into place and set a life flow of greater quality.

Are you ready to make the change?

For a better tomorrow,

Coach Chad

15 views0 comments


bottom of page