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  • Louis Castello

3 Musts Before Starting Any New Journey

Before starting any new journey, whether it be starting a new business, maybe developing a new product, or giving a sales presentation, you need to have a strong foundation. I am not talking about having years of experience or a specific education on the subject, I am talking about 3 easy, essential elements that will boost your performance and give you the clarity and focus you need to achieve success.


You have probably heard or seen time and time again that most individuals do best on 7 to 9 hours of sleep per night. But getting good sleep is more than just one or two nights. You also need to be going to bed and waking at the same time everyday (yes, even on the weekends when you think you should sleep in). Waking up at the same time every day does not mean that you need to wake up at 4am either. A lot of promotors on the internet claim that the earlier you rise, the more you will accomplish. This is not always the case. If you are someone that no matter how hard you try, 5am just isn't a good time for you, then try 6am. The most important thing is that you are getting enough sleep and staying consistent with your sleep schedule.


It still amazes me how many people think they can improve their health and achieve their lifetime goals without putting in enough exercise. Now don't get me wrong, I am not claiming that you need to be a Crossfit athlete or a long-distance runner. If you enjoy intense exercise then by all means, get after it. But high-intensity training for several hours a day is not required to build a strong foundation. Simply walking 2 miles at a moderate pace several times a week will do the trick. Maybe you prefer cycling, hitting the trails or swimming. Anything that gets your blood pumping and your heart rate elevated for an extended time will do the trick.

Well-Balanced Diet

The last, but equally important, must do for overall good health is to make sure you are eating a well-balance diet. Now I am not a particular fan of any one diet or lifestyle out there as I believe that different people have different needs and react differently to various diets. For some people, vegan is the way to go. Others may find that their body works best when they are eating with the seasons. No diet is one-size fits all. A 28 year old female athlete is going to require a much higher calorie and macro breakdown than a 65 year old man who enjoys riding his bike on the weekends. The best way to make sure that you are staying on top of your diet game is to work with a dietitian or nutritionist to clearly define what works best for you and your body type.

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