Optimal Health Performance

							                                                                                                                                               Chris Johnson
                                                                                                                                          5572 Silverleaf Court
                                                                                                                                            Haslett, MI 48840
                                                                                                                                               (517) 339-6909
                                                                                                                                       www.OnTargetLiving.com




                                                Optimal Health
                                                & Performance

                  Rest & Rejuvenation                                  Nutrition                                              Exercise

1
     Planned Sleep (7-8 hours)                  Water (1/2 your body weight in ounces per day)           Move your body daily
2
     Deep breathing (3 deep breaths)            Mineral water/Lemon/Lime in water                        Plan time for exercise
                                                Healthy Fats (Coconut, Olive oil, Nuts, Flax, Fish
3
     Building "White Space" into life           oil, Udos)                                               Posture alignment
                                                Going Green (Wheatgrass, Spirulina, Chlorella, Big
4
     Foam Roller (posture and muscle massage)   Salad)                                                   Foundation Exercises
                                                Labels: Less is best, avoid trans fats, high
5
     Meditation (5-10 minutes per day)          fructose corn syrup                                      Cardio (10-25 minutes)
6
     Massage (2 x month)                        Eat frequent small meals (3-hour rule)                   Strength Training
7
     Cold shower (30-90 seconds)                Planning meals (take time to plan and prepare)           Foam Roller (tissue health)
                                                Use the Food Target (eat more whole foods and
8
     Yogi Chia Green Tea                        upgrade all food and beverage choices                    Play games (have fun with exercise)
                                                Travel healthy (Flax, Fish Oil , Spiralina, Chlorella,
9
     Kombucha Tea                               water, fresh fruit, energy bars)                         Take the stairs
                                                Make better chioices when eating out (make
10
     Laughter                                   decision before going out)                               Walk your dog
11
     Playing with my dog Dolly                  Eat breakfast (oatmeal on the run)                       Go for a bike ride
12
     Soft Music                                 Use pH strips to monitor alkaline/acid balance           Take a yoga class
13
     Walking in the woods                       Eat 2-3 raw foods per day                                Hire a personal trainer




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