Invest in your health

321go • December 20, 2023

I love to use the analogy that your body is like a car.  It has certain things you need to do in order to make sure the car runs smoothly. If you start ignoring your oil changes,  ignore the check engine light, ignore that odd clunking sound your car makes, it eventually is going to manifest into big problems that may lead to your car not operating properly.

Your body is no different.  Below are the minimum basics that everyone needs to do in order to maintain a healthy functioning body.

Strength Training: 2-3x/week
Cardiovascular exercise : 1-3x/week
Sleep: 7-9 hours/day

Eat adequate amounts of protein, vegetables, and fruits(varies person to person)

If you don’t do these things regularly, you are putting yourself at risk of various health complications later on.  Especially if you are a person who might be genetically predisposed to certain conditions.

You live in your body 24/7.  You spend more time in it then anything else you do.  That’s why you need to invest into it in order to make sure your body functions the way it needs to and the way that you want to.

If you want to live longer to spend more quality time with loved ones, you need to invest in your body.

If you want to continue to do the hobbies that you do regularly without having to worry about physical limitations, you need to invest in your body.

If you want to perform better in your career and enhance productivity, you need to invest in your body.

If you want to not worry about not being able to do things later on because you are getting older, you need to invest in your body.

Just like with anything, the longer you invest, the better long term results you will ultimately get.

So invest in your health, your future self will thank you for it!

Coach Evan

recent posts

A group of people are running on a path in a park.

Summer Fitness Guide

By Evan Amell • May 20, 2025
Summer is a time for vacations, outdoor adventures, and relaxation. While it's tempting to take a break from your exercise routine, staying active during these months is crucial for maintaining your health and energy levels. However, the heat, travel, and changes in routine can make it challenging to stick to your fitness goals.  In this blog post, we'll explore effective strategies to help you stay consistent with exercise throughout the summer. From adjusting your workouts to beat the heat to finding fun outdoor activities, we've got you covered.

Making the Most with Minimal Equipment

By Evan Amell • April 22, 2025
I recently worked with Redfin to provide them with some insight on making the most of minimal equipment when doing home workouts for a blog post they put together titled 9 Home Workout Ideas to Stay Active and Fit at Home . See below for the excerpt featuring quotes and recommendations for me on how you can best utilize whatever equipment you have at home to keep working towards your fitness goals!

If you don’t have time for your wellness, you will be forced to make time for your illness.

By Evan Amell • March 12, 2025
Now you probably read the title and thought “that is a pretty dark way to look at this”. However, the unfortunate reality is that there is truth to it. People way too often kick the can down the road. Year after year after year after year. Until one day it finally catches up with them. They find out that they have elevated blood sugar. They find out they have osteopenia that could lead to osteoporosis. They find out their triglyceride and cholesterol levels are concerning. They take a fall and fracture a bone. You get the story. They have a bad wake up call. People take their health for granted until it starts to go. Remember the times that you lose electricity because of a storm or accident? Almost makes you feel helpless since everything runs on electricity. The difference with that versus the scenarios I gave you above is that all those issues are preventable with healthy lifestyle choices. The key is being proactive. It doesn’t mean you need to take on a regimen like a professional athlete. You are too busy for that. However, you can do things today that will put you at a SIGNIFICANTLY LESS risk to developing chronic disease and aside from that, improving your quality life. We talk about investing financially for your future but think of eating healthy and moving daily as your investment in your health so you can THRIVE in retirement. Traveling. Playing with your grandkids. Not paying huge medical bills because of unhealthy decisions. Maintaining your independence. All very important things but require time and effort in order to reach those milestones in your later years. So don’t wait until it's too late. Strength training 2-3x/week, walking daily, and eating mostly whole foods will have a profound effect on your health in ways you wouldn’t think possible.