2019 Calendar

January  |  February  |  March  |  April  |  May  |  June  |  July  |  August  |  September  |  October  |  November  |  December

January - Morning Rituals

Starting off the day right

Before getting out of bed 4/7/8 breathing
Link: https://www.youtube.com/watch?v=gz4G31LGyog

Say "thanks" for waking up (10 million people didn't wake up today) Denzel Washing Commencement speech on "Thanks"
Link: https://www.youtube.com/watch?v=7uzynHWxn5Q

Bonus- make your bed! Its the first win of the day! Navy Seal Admiral McRaven
Link: https://www.youtube.com/watch?v=U6OoCaGsz94

Rinse your mouth out, spit, then drink at least 16 ounces of water. Preferable with organic lemons and either sea salt or minerals

Sit quietly, pray, meditate and think about being your best self today. Write down who'd you like to be today.
Link: https://www.huffingtonpost.com/entry/silence-brain-benefits_us_56d83967e4b0000de4037004

Daily mantra._______________. Say this daily a few times Sample Mantras
Link: https://www.collective-evolution.com/2015/10/14/20-morning-mantras-to-start-a-great-day/

Write a sticky note only 3 things to achieve today no matter what.
Link: https://zakslayback.com/doubled-daily-productivity-sticky-notes/

Move- just go outside, whether hot or cold and just take a 10-15 minute walk. Take your dog if you have one
Link: https://www.marksdailyapple.com/rajio-taiso-why-you-should-start-doing-light-morning-workouts/

Bonus- Journal, write down just 3 things your grateful for today
Link: https://medium.com/the-mission/why-keeping-a-daily-journal-could-change-your-life-9a4c11f1a475


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February - Sleep

Don't drink any caffeine 8 hours before bed
Link: https://www.healthline.com/health/how-long-does-caffeine-last

Stay off screens 3 hours before ( or wear blue light glasses/screens)
Link: https://www.sleep.org/articles/ways-technology-affects-sleep/

Don't eat 3 hours before going to bed, go to bed on an empty stomach

Sleep in a room as dark/cold as possible. Turn off all digitial clocks and lights
Link: https://www.health.com/health/gallery/0,,20306887,00.html

Turn off the house wifi and turn your phone on Airplane mode
Link: https://www.sixstepstosleep.com/how-wifi-affects-your-sleep/

Unplug outlets by your bed. Lights, clocks, etc
Link: https://justhealthysleep.com/dangers-sleeping-with-emfs/

breathing 4/7/8

Bonus. About 90 minutes before bed, have a glass of water with a tablespoon of apple cidar viniger
Link: https://www.youtube.com/watch?v=cffsMBb2sCs

Is your matress healthy? Many, if not most matresses have harmful chemicals inside them. Check out some natural and organic matresses. You spend 1/3 of your life in bed!!
Link: https://articles.mercola.com/sites/articles/archive/2008/11/11/is-your-mattress-making-you-sick.aspx

Many commercial mattresses contain toxic chemicals such as antimony, formaldehyde and flame retardants


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April - Cold Showers

Yes, at the end of your warm shower, crank it to cold and start with 30 seconds
Link: https://www.medicaldaily.com/benefits-cold-showers-7-reasons-why-taking-cool-showers-good-your-health-289524

Some of the potential benefits Wim Hof
Link: https://www.wimhofmethod.com/benefits-of-cold-showers

  • Reduced stress levels
  • Higher level of alertness
  • More robust immune response
  • Increased will power
  • Weight loss
  • Speeds up muscle soreness and recovery


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May - Exercise / Movement

Get up and MOVE! just a short walk outside in the sun will improve your day
Link: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

  • Get your heart rate up
  • Slow down aging
  • maintain muscle mass
  • shrink your fat cells

4 minute workout
Link: https://www.youtube.com/watch?v=PwJCJToQmps

Find a workout partner


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June - Meditation / Gratitude Practice

write down just three things your grateful and why

A few scientifically proven benefits source
Link: https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude

Opens the door to more relationships
Link: https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#684f965d183c

  • improves physical health
  • Improves psychological health
  • Enhances empathy and reduces aggression
  • Grateful people sleep better
  • Improves Self-esteem
  • Increases mental strength


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July - Intermitting Fasting

Try to have at least 12 hours to have your next meal at bedtime.
Link: https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

Stop eating 3 hours before bedtime. Example 7 pm last meal, just drink water before bed

Wait until 7 am the next morning before you eat your next meal

10 Evidence- Based Health benefits
Link: https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting


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August - EMF / Radiation / Cell Phone

The jury is still out on cell phone and wifi type radiation. California is the first state to issue an official warning about the radiation coming from cell phones.
Link: https://www.sciencealert.com/california-has-issued-a-warning-about-the-dangers-of-cell-phone-radiation?perpetual=yes&limitstart=1

Several other countries have already warned about cell phone use in children regarding there brains not being full formed

Try to use hard lines inside of wifi

Turn off your wifi at night while you sleep

Try to "ground" yourself daily. This is simply taking off your shoes and shoes and standing on grass. The earth is like a gigantic battery that contains a natural, subtle electric charge according to Deepa Chopra
Link: https://www.huffingtonpost.com/entry/the-healing-benefits-of-grounding-the-human-body_us_592c585be4b07d848fdc058a

This month just take 20 minutes 3-4 times a week to walk, stand or sit barefoot in the grass


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September - Breathing

We've talked about Dr Weils breathing based on thousands of years of use in other countries. Hopefully you've continued over the last several months.

Add in this month a few other types of breathing techniques
Link: https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Walking breathing. 4 breathes in every step and 4 out with each step
Link: https://www.verywellmind.com/breathwalk-breathing-and-walking-3432870

Simply notice your breath going in and out for 60 seconds

Bonus: check out Wim Hof breathing technique.
Link: https://www.wimhofmethod.com/breathing-exercises

Box breathing. Best to check out the video used by Navy Seals
Link: https://www.youtube.com/watch?v=UJnJ4xTkEOY


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October - Water

Not all water is created equal!

Try to NOT drink from Plastic bottles. They may contain harmful chemicals according to US News & World Report https://health.usnews.com/wellness/articles/2018-10-09/is-it-safe-to-drink-from-plastic-bottles

Never microwave any plastics with water or food.
Link: http://time.com/4229503/plastic-in-microwave-is-it-safe/

Invest in a stainless steel water bottle and fill it up with good quality water

Try adding minerals to your water or sea salt
Link: http://www.superlife.com/the-truth-about-water/


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November - Being Thankful

Very simple this month. Take out a sheet of paper, pen and envelope and write one handwritten letter a day to a friend, family member, teacher, coach, work colleague anyone you to just say your thinking of them.


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December - Take Time to Play

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