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M o n d a y M o r n i n g M o t i v a t i o n W i t h M i k e #25
(I know, I know, its not the morning)

A few years back I remember hearing about a father in Florida who sacrificed his life while saving not one but three of his daughters from drowning.

In the heart of every parent lies an unwavering truth: the depth of our love for our children knows no bounds. We often declare, with a sense of noble sacrifice, that we would lay down our lives for them without a moment's hesitation.

And this doesn't end with only parents, the same could be said for siblings, cousins, close friends, and more.

You can find similar stories all over the web about other heroes risking their lives for their loved ones.

I don’t doubt for one second that every one of you would do the same and Lord knows I wouldn’t hesitate to save mine.

But that’s not what today is about…

Yesterday, I was looking at my Facebook memories and came across this post from 2021.

What a smack in the face this was for me and a good portion of my friends.

This question isn't just about the grand gestures of protection or the moments of crisis. It's about the everyday choices, the small acts of love that accumulate into a lifetime of well being. It's about setting an example that health is not just a personal benefit but a legacy we pass on, one that can live on for generations to come.

Living a healthier life is not merely a personal conquest; it's a profound way to express our love for those we hold dearest. It's showing them, through action, how much we value our time with them.

It's teaching them, through example, how to care for the one body they are given. It's ensuring, through commitment, that we're around for as long as possible to support and guide them.

Change is seldom easy, but it's always possible.

Many years ago I came up with what I called the “TEN WELLNESS COMMANDMENTS”. It has been edited over the years and I’m sure could use more editing, if not now at some point on the future but for now, here’s what ya’ get:

1. 😴PRIORITIZE SLEEP:

   • And I mean prioritize it. Talking mainly to myself as this area is where I struggle most.

   • There are endless studies that prove without a sliver of doubt how quality sleep is not just a luxury—it's a necessity. And quality sleep is defined as 7-9 hours; y’all I’ve averaged just under 5 hours this year. No bueno.

   • Sleep is the foundation upon which we build our daily energy, cognitive function, and emotional resilience. FACT. And lack of sleep can lead to a weakened immune system, weight gain (or prevent you from losing weight), and increased risk of chronic diseases, not to mention its impact on mood and productivity.

2. 🥑EAT WHOLE FOODS: 

   • Focusing your diet on whole, unprocessed foods is a cornerstone of good health.

   • Fruits, vegetables, whole grains, and lean proteins provide the nutrients your body needs to function at its best.

     Incorporating these into your diet reduces your intake of added sugars (AKA The Devil), preservatives, and unhealthy fats found in processed foods.

   • Limiting sugar consumption, and avoiding harmful substances like alcohol and tobacco, will significantly enhance your overall well-being, reducing the risk of chronic diseases and supporting both mental and physical health. Quit eating sh*t. PERIODT (with a capital T)

3. 💧STAY HYDRATED:

   • Drinking plenty of water throughout the day is crucial for maintaining optimal health. DO NOT OVERLOOK THIS!

   • Hydration aids in digestion, keeps your skin healthy, supports cognitive function, and helps regulate body temperature. Often, our bodies can mistake thirst for hunger, which can add to OR lead to overeating.

   • Staying adequately hydrated can also boost energy levels and assist in weight management.

4. 🧘🏽‍♂️PRACTICE MINDFULNESS (SOLITUDE):

   • Taking time each day to meditate or engage in deep-breathing exercises can significantly reduce stress, enhance emotional health, and improve overall well-being. I also include reading here; reading does for the brain what working out does for the body. So read. Daily.

   • Mindfulness practices also help cultivate a stronger connection with oneself, leading to improved self-awareness and a greater sense of peace and calm in daily life. How often have I discussed self-awareness?

   • This habit can also improve focus, resilience, and the ability to manage stress more effectively.

5. 💪🏽EXERCISE REGULARLY:

   • Daily if you can but at bare minimum it needs to be 4x per week, that way it’s more days than not.

   • Regular exercise can help control weight, combat health conditions and diseases, improve mood, increase energy levels, promote better sleep, improve sex life, add to gainz, boost confidence, the list never stops, but this newsletter is already long enough so I’ll end it there.

   • Though I strongly recommend a good “suffer session” about once a week, it doesn't have to be intense; even moderate, consistent activities like walking or cycling can have profound benefits.

6. 🤝STRONG RELATIONSHIPS:

   • Connection with others is key to mental and emotional health.

   • Strong, supportive relationships will help you manage stress, enhance your mood, and provide a sense of belonging and community.

   • Strong, healthy relationships matter. Hang out with 5 millionaires and you’ll become the 6th, hang out with 5 felons and you’ll become the 6th. Who you keep in your life and the relationships you choose to foster are crucial to your overall well being.

7. ❤️DAILY GRATITUDE:

   • Gratitude helps shift your focus from what's lacking to the abundance present in your life, fostering positive emotions, improving health, and strengthening relationships.

   • Keeping an attitude of gratitude will enhance your outlook on life and attract positive vibes, energy, and people.

   • Gratitude is also at the top of Positive Psychology’s 24 character strengths for leading a life of true happiness and fulfillment.

8. 📵LIMIT SCREEN TIME:

   • I hate that I have to include this but it needs to be a priority.

   • Excessive screen time has such a negative impact on our sleep, mental health, and relationships.

   • It's so incredibly important to create boundaries around the use of electronic devices, especially before bedtime, to avoid disrupting sleep patterns.

   • Encouraging more in-person interactions and engaging in activities that don't involve screens can improve your quality of life and mental well-being.

9. 🌳BE ONE WITH NATURE:

   • This may sound funny but its real.

   • Being in nature has a profound effect on mental well-being. It can reduce stress, enhance mood, and improve physical health.

   • So get yo’ rear end outside! Whether it's a walk in the park, a hike in the woods, or simply spending time in your garden, connecting with the natural world can rejuvenate your spirit and promote a sense of peace in yo’ soul.

10. 🧠MENTAL HEALTH & PERSONAL GROWTH:

    • All of the above, by default, will help with this.

    • But you must also be open to seeking support when you need it, understanding that in doing so you’re experiencing a win win— you’re practicing self awareness and demonstrating courage.

    • This never ends, you’ve heard me say in past newsletters that I consider myself an “everyday work in progress” and if you just scroll down you’ll see at the very very bottom that my goal with this newsletter is to “educate, inspire, and motivate you beautiful people into seeking a life of never-ending growth towards greatness and fulfillment”.

I never said it was going to be easy but damnit will it be worth it!

By integrating these practices into your daily life, you're not just investing in your well-being; you're setting a powerful example for your loved ones and contributing to a healthier, happier future for yourself and those around you. In embracing these steps, remember that perfection is not the goal; progress is. Every small change you make is a step towards a healthier life for both you and your children. It's about creating a culture of health within your family, where the choices you make today become the cornerstone of your children's futures.

In living healthy for our loved ones, we give them the greatest gift possible: a model of what it means to care deeply for oneself. Do not underestimate the power of your influence.

Can you commit, WITH ME, to live in a way that when our children (loved ones) think about health, resilience, and love, they think of us?!

As a matter of fact, to begin our process:

Thanks again for reading!

And please never forget:

Time is the one resource that is non-refundable, there’s no way to get any back. Use it wisely and use it with intention.

Much love, mi gente!

- Mike O’Hara

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Thank you, again, for your continued love and support!

And as always,

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