Achieving Optimal Health for Lifelong Success

Achieving Optimal Health for Lifelong Success
by
Dr. Rick Wallace, Ph.D.
Promotional Copy
Copyright 2009© All rights reserved
Revised Editions 2011, 2014

Why do so many people fail to make money online even though they do everything their coach or
mentor has told them to do?
Why do two people who are in the exact same business niche and have the exact same business and
marketing tools available to them end up with completely different results?
Why does someone who has been building their business for years suddenly find themselves being
overtaken by someone who seemingly came out of nowhere?
Why are some people who seem very successful on the outside not satisfied or happy on the inside?
Are some people just 'lucky' while others are not? What does success really mean?
These are just some of the questions I have asked myself over and over again and these are
probably questions you have also asked yourself at some point in time.
Honestly, I hate it when I see people with so much potential give up their dreams due to frustration
and disappointment.
I have dedicated this series of ongoing books to help all of those who need that inspiration to get
them moving in the right direction towards ultimate success and happiness in their lives.
So, I suggest that you read this book with an open mind and allow it all to soak in before going
onto the next book in this series. I sincerely hope these books improve your life.
To Your Success!

Achieving Optimal Health for Life Long Success
“It is health that is real wealth and not pieces of gold and silver.”
Mahatma Gandhi
Introduction
As a business owner, it’s imperative that you stay healthy, both physically and mentally. Yes, I am
sure that you have people and systems in place who are capable of handling your business during
your absences; however, illnesses wear away at your vitality and your passion for your business.
When this happens, regardless of the systems you have in place, your business and profits suffer.
In an earlier report on time management, I discussed your hourly value. For many small business
owners if you’re not working, or not working productively, you’re not making money - that means
getting and staying healthy is more important than ever.
I am not only referring to the costly effects of getting sick — and it is costly. Annually, illnesses
costs U.S. businesses more than $45 billion and that doesn’t take into account your personal costs
for medical expenses and time off of work.
What may be more insidious are the effects of mental health on your business. Stress causes you to
feel:
Overwhelmed
Frustrated
Ambivalent about your success (or your customers’ and business partners’ happiness)
Depressed
Angry
Exhausted
Moody
Unfocused
Indecisive
Anxious
Burned out
On top of that, stress can cause all sorts of illnesses, which I will get into in the first chapter. It
would be an accurate assessment to say that your mental health is a key component to your success
and your happiness. If you’re too stressed to enjoy your life and to focus on your business
positively and productively then something needs to be done — quickly!

You Have Control over Your Life, Your Health and Your Success
This guide is designed to give you the tools, knowledge and power to take control over your
physical and mental health, placing you in the optimal position for maximum achievement.
When you take the steps to take care of yourself, you’re not only poised for better success and
profits, you’re in a better situation to enjoy the fruits of your labor. Plus, no matter how successful
you become, holistic health should be your primary concern. What good are millions in your bank
account if you’re too sick or depressed to enjoy it?
This guide is divided into five chapters. Each tackles a different aspect of self-care, from fostering
good mental health to diet and exercise, sleep and living a balanced life. I will also be posing some
penetrating questions throughout the book. These questions are designed to have you take an
honest and introspective look at your life and your habits. No matter who you are, you can use
some improvement — use these questions and the follow-up workbook to determine how you can
better your overall health and better your life in the process.
Take care of your health and happiness and it will definitely take care of you. Let’s get started!
Chapter One
The Importance of Breaking Your Stress Addiction
“The mark of a successful man is one that has spent an entire day on the bank of a river without
feeling guilty about it.”
Author Unknown
Stress has been talked about to the point at which you may simply grit your teeth when you hear
someone utter the words, ‘reduce your stress.’ Yeah, right, is one of the more common responses I
get when I tell someone to reduce their stress levels, and it makes sense. Stress, in and of itself, is
completely unavoidable for most people. It’s part of life. With that being considered, someone
telling you to reduce stress can sound more ambiguous than someone telling you to ‘lose weight’.
How do you reduce stress? Should you reduce all types of stress, or just some stress? What steps
can you take to reduce stress? Is it even possible to reduce stress? What about eliminating it all
together?
So why talk so much about stress anyway? What does it have to do with anything? Quite a bit
actually. It is immensely important to understand the correlation between mind and body. We are
actually designed with great detail and symmetry. What happens to the body impacts the mind and
what happens to the mind impacts the body. There is actually a great deal of truth to the common
expression “I am worried sick.”
Medical science is producing an increasing amount of data that confirms what many have
postulated for centuries — the correlation between the thought pattern and physical health is
lucidly defined and inextricably bound to one another. There are many physical illnesses that are a
direct result of psychosis of the mind. In order to gain a more lucid understanding of how what we
think impact what we feel, it will necessary to gain at least a minimal perspicacity of the study of
psychosomatics. The word “psychosomatics” is actually derived from two Greek words, “psuche”

— meaning “soul,” with great emphasis placed on the mentality, and “soma” — meaning “body.”
Actually, the concept of psychosomatics is very simple. Any mental attitude of worry, fear or
anxiety — any type of mental tension — will eventually overflow into the physiological aspect of
human existence — the body. Although it is immensely important to apprehend the negative
implication of this truth, it is also important to grasp the positive power associated with this truth.
When you are able to train your mind to only foster positive thoughts, the possibilities are endless.
Stress, causes many other mental health issues including, anxiety, anger, and depression. Yes,
those can be caused by separate factors completely unrelated to stress, and we’ll talk about those
later as well, but by and large, stress is the primary factor in our mental health.
Now think about this. Consider waking up on a Monday morning. Your task list is three miles
long, you have 27 urgent emails, 13 phone calls to return, the house is a mess, the mail delivery
person has just left and you didn’t get that tax information in the mail which means it’s going to be
late to the IRS and you feel a cold coming on.
STRESS!
How Does Stress Affect Your Day?
For many, they may just turn around and go right back to bed — mailing it in — forget about it as
they say. There are others who may sit down and start plugging away at their task list; however,
they don’t have the go and get it attitude because:
They’re not feeling well, and they are already feeling overwhelmed. If you start your day off
overwhelmed, the chances are it will be an uphill struggle all day long. That is, unless you are able
to identify the stress trigger and eliminate them.
This is how what could be a normal Monday morning for any business owner can become the slow
process that will end up being the downfall of the business. Yes, a fair amount of organization and
outsourcing would eliminate the troubles this person is having however that’s another report. This
guide is on health, and even if this is your normal Monday morning scene, you can approach it
from a stress free perspective. (Of course, it still may be in your best interest to hire help and to
take a few courses on organization and time management.)
Actually, I am one of the rare individuals that actually allows my passion to dictate the structure
and organization of my work flow. I do work with a certain level of structure and organization, but
my center is built around my passion to succeed, so I am driven. It is also this same passion that
allows me to see many of my potential stressful situations as challenges instead of problems. This
may not seem like much, but from the perspective of reduced stress, it is huge.

Generally speaking, stress comes in the following forms;
Eustress: This is a type of stress that is fun and exciting, and keeps us vital (e.g. Skiing down a
slope or racing to meet a deadline)
Acute Stress: This is a very short-term type of stress that can either be positive (eustress) or more
distressing (what we normally think of when we think of ‘stress'); this is the type of stress we most
often encounter in day-to-day life (e.g. Skiing down said slope or dealing with road rage)
Episodic Acute Stress: This is where acute stress seems to run rampant and be a way of life,
creating a life of relative chaos (e.g. The type of stress that coined the terms ‘drama queen’ and
‘absent- minded professor’)
Chronic Stress: This is the type of stress that seems never-ending and inescapable, like the stress of
a bad marriage or an extremely taxing job (this type of stress can lead to burnout). Chronic stress
can also be directly associated with hypertension and certain cardiovascular illnesses.
Implications of Chronic Stress
Chronic stress is the most insidious of the various types of stress. It is this type of stress causes
severe complications, symptoms and conditions including chronic headaches and a decreased
immune system. However, without proper attention, chronic stress can escalate to:
Depression
Diabetes
Hair loss
Heart disease
Hyperthyroidism
Obesity
Obsessive-compulsive or anxiety disorder
Sexual dysfunction
Ulcers
According to multitudinous studies, as many as 90% of doctor’s visits are for stress caused
symptoms. The good news is that stress, at least the majority of it, can be managed or eliminated
completely. The first step however is to recognize stress and its effect on your life.
Ask yourself the following questions: What types of stress to you regularly feel?

When do you feel stressed?
What makes you feel stressed?
How does stress affect you physically? Mentally/Emotionally?
Do you struggle with anxiety, depression, or anger? These are deep issues while they can be
improved by managing and eliminating stress and improving your overall health there may be other
contributing causes and may require the help of an expert.

Steps To Reduce, And Even Eliminate Stress
Step One – Eliminate or reduce the cause of your stress.
Based on your answers above, you may have noticed there are a few instances where you feel
tremendously stressed – which of these triggers can be eliminated from your life?
For example, if you’re stressed with customer service responsibilities the fastest way to eliminate
this stress is to outsource the task. If you’re stressed by not having enough money to meet the bills,
consider consulting an expert financial advisor or credit counselor. This may not immediately
eliminate the stress; however, it will give you more control over the situation which will go a long
way toward reducing your stress.
Step Two – Catch yourself when you’re thinking negative thoughts and replace them with positive
ones. An easy way to do this is to make a list of the negative thoughts you have regularly, just let
go and don’t censor your thoughts. Write down every negative thought, these are often complaints,
which come to mind. Even though a complaint may often be against someone else, it is still a
negative thought and it will produce negative results.
Some examples of negative thoughts that create stress are: “I’ll never get this done,” or “I’m too
busy,” or “I’m always exhausted, sick, angry…” “I’m never going to get this business to the next
level,” and so on… Remember, your vernacular establishes the standards and expectations for your
life.
Now taking a look at the negative thoughts in your life, turn them around and make them positive
affirmations. For example, if you complain about never having any energy, change it to say “I’m
always awake, alert and alive.” When you feel yourself starting to complain or think or say a
negative comment, stop yourself and think or recite your affirmation. Some experts recommend
posting your affirmations where you can see them, say for example your bathroom mirror, and then
reciting them several times a day until you have them memorized and/or you’re no longer feeling
the negative emotions and can move on to cleaning or eliminating other negative effects on your
life.
You can use this space to make a list of your negative thoughts, limiting beliefs, and complaints
and then rework them into affirmations. Feel free to cut out this portion and paste it in an area

where you can see your affirmations on a regular basis.
Step Three — Four and Five – Get better sleep, exercise more and eat a nutritious and life
sustaining diet. We will talk about all three of these in subsequent chapters; however, it’s
important to know that diet, sleep and exercise all help your body and mind better cope with stress

so that even when you are feeling stressed, it doesn’t have the negative effects on your body and
mind.
Step Six — Consider supplementation. There are a number of supplements, natural supplements,
which can help you deal with stress. It may be worth speaking with a homeopathic doctor or
nutritionist in order to maximize your nutritional intake. If you would like more information on
holistic health, you can visit my official health site at Master Fitness 21.
Step Seven — Calming rituals. Find your own calming ritual, for example meditation, a candle lit
bubble bath, massage, and even aromatherapy (scents like lavender have a proven calming effect).
Step Eight — Remember, what is good in your life. Regularly making entries into a gratitude
journal is a wonderful way to remember all that is good in your life and when you’re able to feel
gratitude, suddenly the problems you do have don’t seem as big or important. If journaling isn’t
your thing, just try to think of five things you’re grateful for before you go to bed or first thing in
the morning before you get up. You can even create a ritual out of it. For example, sitting outside
on your patio, enjoying your morning cup of coffee and saying thanks for all that you have and all
that you are. Having a heart of gratitude is one of the most powerful stress relievers there is.
Use this space right now to write down twenty things you’re grateful for – you’ll be glad you did,
it’s a powerful process.
You don’t have to live with stress and you certainly don’t have to suffer the symptoms and
conditions it causes. In addition to managing stress and striving for optimal mental health, it’s
important to know that diet, sleep and exercise all play a role in how your body and mind handle
stress. The healthier you are, the better you will manage the stress you have and the happier and
more productive you’ll be.

Chapter Two
Tired of being tired? Eating Your Way to Optimal Health and
Productivity
“So many people spend their health gaining wealth, and then have to spend their wealth to regain
their health.”
eb Materi
Rather than lecture or even mention the importance of eating healthy, let’s just begin by asking a
few questions:
1. Do you have the energy you want/need?
2. Do you get sick often?
3. Do you sleep well?
4. Could you stand to lose a few pounds?
5. Do you seem to lose focus halfway through the day?
6. Do you have digestive issues?
7. Do you feel great?
Okay, so you see where we’re going with this, right? If you said yes to questions, 2, 4, 5 or 6 and
no to 1, 3, or 7 then your diet could likely use some improvement. Don’t be confused by the term
“diet,” it simply refers to your nutritional intake. Many people believe the term diet and starving
are synonymous, but they are not.
It is simple, when you give your body exactly what it needs, you’ll feel great both physically and
mentally. You’ll have the energy and focus you need, which means you’ll be productive and able
to accomplish your business and personal goals.
However, rather than tell you to go on some fad or trend diet, or to tell you what and how to eat,
we’re simply going to outline a few foods/nutrients which are essential for optimal health, energy
and ultimately happiness. For a more comprehensive guide to proper nutrition and eating healthy,
review the Appendix — Additional Resources section at the end of this book.
The Power of Protein
Protein is the building block of your cells. It is essential for metabolism and fat burning. Without
protein we’d fizzle. In fact, muscle development and regeneration is supported by a process known
as protein synthesis. It is vital to ensure that your body is getting adequate protein on a daily basis.
One way to know if you’re not getting enough protein is if you’re often sick and/or fatigued.
Animal proteins, steaks, fish, chicken and so on, are complete proteins, meaning they contain the
complete chain of essential amino acids. However vegetables, fruits and grains also have some
protein, including eggs, milk, meat, apricots, avocados, bananas, cherries, dates, figs, nuts, and
beans.

Most experts recommend a ratio of 40:30:30 carbohydrates to protein to fat. They also recommend
protein at every meal and this is particularly important if you are exercising, which I hope you are.
So if you’re eating 20 grams of carbs, an apple for example, you’ll want to add a handful of nuts or
a few tablespoons of natural peanut butter which will provide the fat and the protein you need.
Fruits and veggies provide a number of vitamins, minerals and healing nutrients, such as
antioxidants, which help prevent your cells from breaking down due to oxidative stress – it is this
breakdown which scientists say contributes to health problems like heart disease, macular
degeneration, diabetes, and cancer.
Fruits and Vegetables – Nature’s Medicine Cabinet
The food pyramid says to eat about 5 cups of fruits and veggies each day. The easy way to
accomplish this is to make fruits and veggies part of every meal. A handful of greens in your
omelet, an apple for a snack, greens and a tomato on your sandwich, berries in your yogurt and
then a heaping serving of green beans on your plate at dinner. Notice that there are a variety of
fruits and veggies mentioned in the prior example. If you have four cups of spinach and an apple
every day you’re still missing a variety of nutrients. Eat what’s in season and eat a variety of fruits
and vegetables every day.
Fats – Not as Bad as You May Think
Saturated fat Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and
butter), and coconut, palm and other tropical oils. It was once believed that saturated fats were bad,
but studies now reveal that they actually have many health benefits. I would suggest conducting a
little research. As for me, I include coconut oil in my daily diet. It has numerous benefits.
Not all fat is bad. In fact, you do need to consume fats regularly. Good fats help maintain proper
organ function and brain function and they actually lower the risk of disease. Of course not all fats
are created equal.
The Mayo Clinic offers the following on fat: Good Fats:
Monounsaturated fat Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated fat Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils),
nuts and seeds
Omega-3 fatty acids Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax
oil and walnuts
Bad Fats:
Trans fat — Partially hydrogenated vegetable oils, commercial baked goods (such as crackers,
cookies and cakes), fried foods (such as doughnuts and French fries), shortening and margarine
Dietary cholesterol Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and
butter)
Read the label to find out what kinds of fats are in any product and when shopping for foods or

eating out, stick to lean proteins like chicken, turkey and fish to avoid high levels of dietary
cholesterol and saturated fat.
Now let’s talk about fiber…
Fiber – More than Just Regularity
According to the Harvard School of Public Health, fiber is a type of carbohydrate that the body
can't digest. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for
over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast
cereals, and all manner of beans. Soluble fiber partially dissolves in water. Insoluble fiber does not
dissolve in water. These differences are important when it comes to fiber's effect on your risk of
developing certain diseases.
We have talked a lot about the main ingredients in a healthy diet; however, we have yet to mention
what it is important to be left out of your diet. These items include:
Trans fat
Dietary cholesterol
Sugar, high fructose corn syrup
White flour and processed flours or items with white flour like many baked goods (If you really
want to enhance your nutritional intake you should eliminate glucose from your diet as much as
possible. Two books that will help you accomplish this are Nutritional Essentials and Living “G”
Free.
Alcohol in abundance
Caffeine in abundance (Caffeine, in moderate amounts, can actually be beneficial.)
Tips for Eating a Balanced Diet
Let’s face it, when we are busy building a business and hopefully enjoying life, what we put into
our bodies easily falls to the bottom of the priority list and eating healthy can quickly feel
overwhelming and time consuming. The truth is that eating healthy can be both more convenient
and more cost effective than eating out or just grabbing what’s available. You simply have to
readjust your paradigm concerning convenience. One small piece of advice — get yourself a juicer.
Start small. If you’re going to undergo a complete diet overhaul, then the best way to accomplish
that is to make small lifestyle changes. For example, if you have the habit of drinking several
sodas each day, cut back by one soda a day for a week, so if you regularly drink 4 sodas a day, cut
back to 2 or 3 a day for one week and then the following week cut back to 1 or 2 and then the
following week cut back to maybe one or two sodas a week until you’re done drinking soda.
It’s about changing your habits and making lifestyle changes not large proclamations or
resolutions. This is where so many people fail. Follow through is essential to authentic change.
Don’t skip meals. Three meals a day is not usually enough to keep you running at optimal capacity,
especially if you’re exercising. I normally recommend eating 5-6 small meals per day. Try to eat at
the same time every day. This will help you boost your metabolism.

Plan ahead. If you’re cooking at home, then go to the store with a shopping list. Take it a step
further and pre-plan your recipes/meals so you know exactly what you need and making meals is
quick and easy. Cookinglight.com offers quick and easy meals which take less than 20 minutes to
prepare and are healthy and delicious.
Don’t deprive yourself. We all have our favorites. If you love cookies, then by all means eat
cookies – just don’t eat a whole package of them in one sitting. Deprivation leads to feeling
resentful and eventually you’ll binge or give up. Eat and drink what you like, in moderation.
Be mindful of what you put into your body. This means several things, be aware of what you’re
eating and what it provides to your body and your health, be aware of where your food comes
from, and express gratitude for the food you are able to consume and the power it has to sustain
and nurture you.
Keep a food journal. Often we don’t even realize what we’re putting into our bodies. We think
we’re doing okay when in actuality we’re on the wrong track. A food journal is a great idea
because it’ll help you accurately assess your eating habits. To make it happen, simply write down
everything you eat for a week or two.
Be sure not to modify your habits because you’re documenting them, just act normal. After your
journaling experiment is up, sit down and look at what you’re doing and where you can improve.
It may also help to track when you’re feeling energetic and focused and when energy and focus
wane.
Eat breakfast. Breakfast is the most important meal of the day. Start your day, and your blood
sugar, off right and eat a nutritious, high protein breakfast each and every day.
To determine what nutrition habits could use some improvement, and most of us have room for
improvement where nutrition is concerned, answer the following questions honestly.
What good dietary habits do you currently possess?

What dietary habits do you presently know you need to change?
What are your nutrition goals?
How will you improve your diet/nutrition? What steps will you take?

Proper nutrition will go a long way toward giving you the focus, energy and stamina you need both
for your business related tasks but also for fun. What good is life if after you’ve spent the day
working you have no energy left to play with your friends and family?
Eating the right foods, often, will help you
Achieve mental clarity, essential for many business tasks and responsibilities
Have enough energy to make it through your entire day smiling
Maintain a positive outlook
Sleep better
Maintain your healthy weight
Stay healthy and free from illness
Feel better both mentally and physically
Manage stress
Keep your skin, teeth, and hair healthy
Make you feel more attractive
Give you confidence
Achieve goals
If you’re looking to achieve any of the above, start making healthy lifestyle changes today. Start
small and modify your eating habits for a life of health, happiness and success!
Chapter Three
The Fitness Connection – Building a Better Life and a Better Business
“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.”
Spanish Proverb
Physical fitness and activity are not only important for your health, but there are also a number of
mental health benefits.
Exercise increases endorphins, which are essentially feel-good hormones. They effectively cause a
sense of wellbeing and calm.
Exercise helps you sleep better

And by regulating our metabolism and hormones and exercise helps us manage stress and the
effects of stress on our body.
Exercise also gives you more energy, most people believe it would be the opposite, and in the
beginning if you haven’t been exercising, then you may feel a bit more fatigued; however, after a
few weeks of regular exercise you will find yourself waking up with more energy and it will last
throughout the day.
Why?
Exercise causes the heart to pump, increasing oxygen levels, and putting out endorphins. This
serves to make you mentally alert, even if you're physically tired. Your level of mental alertness
depends greatly on how much exercise you do, the type of exercise and your overall level of
fitness. Long-term, exercise lowers body fat and increases muscle, making your body more
efficient in performing its duties, and therefore less tired.
So, if all of these mental health benefits aren’t enough to get you off the couch, or away from your
desk chair, then take a look at these health benefits:
The American Heart Association attributes about 250,000 deaths a year in the US - about 12
percent of total deaths - to lack of regular physical activity.
According to Men’s Health, regular activity has a number of proven, positive health effects,
especially on heart health. Vigorous exercise strengthens the heart as a pump, making it a larger,
more efficient muscle. Even moderate activity can boost HDL (good) cholesterol, aid the
circulatory system, and lower blood pressure and blood fats. All these effects translate into reduced
risk for heart disease, heart attack, and stroke.
Exercise can also offer other benefits, including strengthened muscles, increased flexibility, and
stronger bones, which can help ward off the bone-thinning condition called osteoporosis.
There Are Essentially Three Types Of Exercise:
Flexibility: Flexibility includes yoga, resistance training, yoga and Pilates though many types of
flexibility exercises are also strengthening exercises.
Strengthening: Strengthening includes weight training, rock climbing, yoga and Pilates, and
resistance training. Strengthening exercises help you maintain bone density so you don’t easily
break a hip when you are older. It helps you stay strong and active as you age and if you’re
interested in losing or maintaining your weight, it’s good to know that muscle burns fat and the
more muscle you have the faster you metabolize fat.
Cardiovascular: Cardio is what many people think of when they think of exercise and it’s often
what sends them back to bed. Running and aerobics are two common cardio exercises; however,
they’re not the only ones. Bicycling, ice skating, roller blading, skiing, snowboarding, swimming,
dancing, and even walking are all great cardio exercises. Cardio simply means it is working your
heart and lungs. Cardiovascular fitness simply refers to the ability of your heart, lungs and organs

to consume, transport and utilize oxygen.
So What Type Of Exercise Is Better And How Often Are You Supposed To Make It Happen?
Doctors and fitness experts recommend exercising for thirty minutes a day. Ideally, this would be
a variety of exercises with a balance of strength training, flexibility, and cardio. However, we all
have our preferences. Some prefer strength training or flexibility training over cardio and others are
able to run every day and enjoy every minute of it. So what’s the answer? Find exercises that fit
your needs and your personality. If you despise cardio, then walking for thirty minutes three times
a week is fine and you can balance the rest of your week with strength training, yoga, or Pilates
whatever you prefer.
The trick, of course, is to find the time to make fitness a priority.
One essential ingredient that is conducive to actually getting off the couch and exercising is to find
exercises you enjoy. So, what do you enjoy doing?
Make a quick list of the activities you like to do – don’t think about whether they’re “exercise” if
your muscles are moving then for now we’ll consider it exercise. (And no, you can’t add sex to the
list. Yes, it’s good for you but presumably you’d be doing whatever it is that you’re doing
regardless of the health benefits!)
Let’s take a look at some options you may or may not have considered or added to your list. There
really is a ton of options. There are of course the basics:
Swimming
Running
Walking
Yoga
Weight lifting
Aerobics
Bicycling But what about…
Dancing
Hiking
Skating
Tennis
Jumping rope

Kickboxing
Rock climbing
Basketball, soccer, baseball
Skiing/Snowboarding
Snowshoeing
If it gets your body moving and works your heart, lungs and muscles then it’s exercise. So the first
task is to find an exercise you enjoy.
The second step is to make time for it. How you accomplish this step depends on your personality.
If you’re a social person then joining a league or a club is a great way to get moving. For example,
you can join a running or cycling club or you can join your local volleyball league.
If you’re more of an introvert and joining a gym doesn’t appeal to you, they make wonderful fold
away treadmills which you can pull out in front of the television and workout while you watch your
favorite programs. You can go for regular walks, jogs, hikes or bike rides and if you’re an
adrenaline junkie, then rock climbing at your local climbing gym, snowboarding, or even mountain
biking are options for many.
Let’s stop for a moment and ask a few questions about your fitness habits and goals: What types of
exercises do you presently do?
What types of exercises to you enjoy?
How can you fit fitness into your schedule?

How can you make each day more active? For example, can you walk to the grocery instead of
driving? Can you take the stairs instead of the elevator?
Finding a way to fit regular exercise into your schedule will help you:
Achieve mental clarity, essential for many business tasks and responsibilities
Have enough energy to make it through your entire day smiling
Actually help you maintain a positive outlook
Sleep better
Maintain your healthy weight
Stay healthy and free from illness
Feel better both mentally and physically
Manage stress
Keep your skin, teeth and hair healthy
Make you feel more attractive
Give you confidence
Achieve goals
If you’re looking to achieve any of the above, start making healthy lifestyle changes today. Start
adding regular exercise to your routine a life of health, happiness and success!
Chapter Four
The Sleep Connection to Ultimate Health, Happiness and Productivity
Without enough sleep, we all become tall two-year-olds.
JoJo Jensen, Dirt Farmer Wisdom
You have to love the people who constantly say things like, “Sleep is overrated” and “I’ll sleep
when I’m dead.” Well, you and I both know that they’ll be dead a lot sooner if they don’t get some
sleep.
According to the National Sleep Foundation, Approximately 70 million people in the United States
are affected by a sleep problem. About 40 million Americans suffer from chronic sleep disorders,
and an additional 20-30 million are affected by intermittent sleep-related problems.

Sleep deprivation and sleep disorders are estimated to cost Americans over $100 billion annually in
lost productivity, medical expenses, sick leave, and property and environmental damage
People who have the following conditions or lifestyle habits are at a higher risk of suffering from
any type of sleep disorder:
Depression
Diabetes
Lack of exercise
Obesity
Poor diet
Use of prescription medication.
In general, the effects of sleep deprivation depend on the type of sleep disorder from which you
suffer. However, some of the more general effects of lack of sleep include:
Blurry vision
Depression (while depression can cause a lack of sleep, it can also arise from sleep deprivation.)
Dizziness
Dramatic weight loss or gain
Hallucinations
Heart disease
Hypertension (high blood pressure)
Irritability
Memory loss
Nausea
Tremors
Trouble speaking.
According to a study reported in the Washington Post, the analysis of a nationally representative
sample of nearly 10,000 adults found that those between the ages of 32 and 49 who sleep less than
seven hours a night are significantly more likely to be obese.
The study follows a series of others that have found similar associations with other illnesses,
including several reports from the Harvard-run Nurses' Health Study that has linked insufficient or
irregular sleep to increased risk for colon cancer, breast cancer, heart disease and diabetes.
Other research groups scattered around the country have subsequently found clues that might
explain the associations, indications that sleep disruption affects crucial hormones and proteins that
play roles in these diseases.
Physiologic studies suggest that a sleep deficit may put the body into a state of high alert,
increasing the production of stress hormones and driving up blood pressure, a major risk factor for
heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of
substances in the blood that indicate a heightened state of inflammation in the body, which has also
recently emerged as a major risk factor for heart disease, stroke, cancer and diabetes.
What Does All This Data Mean?

It means sleep, good sleep, is essential for optimal health and without it you’re at risk for myriad
diseases and mental health issues. Scientists don’t know the full ramifications of sleep deprivation
on our overall health, but they know it’s more important than we believe it to be.
Sleep is essential. Our circadian rhythms regulate everything from our hormones to your diet and
perhaps most importantly, cellular reproduction, which is essential for organ health and skin health
– your cells make up everything in your entire body.
What Causes Poor Sleep?
You probably have a list of ideas about what causes your sleep issues, when and if you have them.
Other causes include:
Diet
Lack of exercise
Diabetes and other illnesses
Obesity
Stress
Some medications
Poor sleep habits
The good news is that all of these causes can be reversed so your sleep habits improve. Yes, we all
have a bout of insomnia from time to time; however, if you take tangible steps to create better sleep
habits your health, stress level, energy and productivity will improve.
Tips To Create Good Sleep Habits
Because sleep is so vital to your overall health and productivity, we’ve put together a list of tips to
improve sleep. If you’re truly struggling with chronic insomnia, it’s recommended you see your
physician or a sleep therapist – it’s that important.
Eat a late night snack. If you’re exercising regularly, then consider eating a snack before bedtime –
make sure it has high protein and low in carbs. The protein and carbs will help your body
metabolize while you sleep and you won’t wake up hungry, you’ll also recover faster from your
workout.
Get the media out of your bedroom. This means getting your television, telephone and computer
out of your room. A bedroom is a place for sleep and sex – that’s it.
Create a nighttime ritual. This ritual should induce calming. For example, many people read for
twenty to thirty minutes before they go to sleep. A sample nighttime ritual might be to eat a bowl
of high protein cereal at 8:00 while watching television. 10:00 head to the bathroom where you
brush teeth, wash face and do your nightly bathroom rituals. Then you head to your bed, climb in
and read for thirty minutes before turning out your light at 10:30 promptly.
Create a waking ritual. Wake at the same time every day – yes, you can change your wakeup time

on the weekends if sleeping in is a luxury for you. Some people absolutely swear by the natural
sunrise clocks which gradually lighten the room until it’s time for you to wake up. Our circadian
rhythms respond naturally to light and dark.
To sum it up, go to bed at the same time each night and wake at the same time each morning. Make
sure your bedroom is a calming place free from distractions and things which produce anxiety.
Go to bed with a clean slate. One thing which really helps clear the thoughts from your head is to
make a list or plan for the next day and then close the book on it. Even if you have a ton to do
tomorrow, let it go before you go to bed. If this ritual makes you feel overwhelmed and causes
stress before you go to bed, don’t do it. Instead, perhaps think of or write down 5 things you’re
grateful for and go to bed with a happy heart.
It also helps of course to have a good bed, pillows and to sleep in comfortable attire (or out of it )
A few sleep don’ts:
Don’t exercise close to bedtime (two to three hours before)
Don’t drink anything with caffeine 5-6 hours before bedtime
Don’t drink more than a glass of wine or two before bedtime (or beer or hard liquor)
To improve your sleep habits, it’s important to assess your current habits and sleep related issues.
Ask yourself the following questions to get a grip on your sleep need and habits.
What is your present sleep schedule?
Are you getting the sleep you need? Do you feel awake, alert, and focused all day long?
If no, what can you do to create a good sleep ritual?

How many hours of sleep a night do you want to get?
Finding a way to improve your sleep habits will help you:
Achieve mental clarity, essential for many business tasks and responsibilities
Have enough energy to make it through your entire day smiling
Actually help you maintain a positive outlook
Maintain your healthy weight
Stay healthy and free from illness
Feel better both mentally and physically
Manage stress
Keep your skin, teeth and hair healthy
Make you feel more attractive
Give you confidence
Achieve goals
If you’re looking to achieve any of the above, start making healthy lifestyle changes today. Start
improving your sleep habits, making sleep a priority, for a life of health, happiness and success!
Chapter Five
The Key to Happiness and Success - Living a Balanced Life
“Be aware of wonder. Live a balanced life - learn some and think some and draw and paint and
sing and dance and play and work every day some.”
Robert Fulghum
If you work 100 hours a week and have millions in your bank account, it’s not much of a life.
If you work 100 hours a week and have millions in your bank account and you work yourself sick
or into an early grave, it’s not much of a life.
Now we all have our idea of what our life is meant to be. Spend a few minutes and think about

whether or not you’re living the life you want.
Are you? Are you living a life full of joy, learning, laughter, hobbies, love and yes, of course your
business?
In our Time Management Blueprint to Wealth Report, we posed the following questions:
What would you do if you had all the time in the world? Would you learn a new skill? Pick up a
hobby or spend more time on a hobby you love? Would you take more vacations, travel and see
the world?
What would you do?
If we don’t make time to enjoy the life we’ve created for ourselves, our work suffers, our health
suffers and life becomes unbalanced. In an article written by the esteemed Brian Tracy, he says,
“According to Psychologist Sidney Jourard, fully 85 percent of your happiness in life will come
from your personal relationships. Your interactions and the time that you spend with the people
you care about will be the major source of the pleasure, enjoyment and satisfaction that you derive
daily. The other 15 percent of your happiness will come from your accomplishments.”
What are you presently doing to foster your personal relationships?

Because a balanced life is relative to you, your personality, and your lifestyle and goals, it’s
important to not let others tell you whether you are or are not living a balanced life. You know
what feels right for you. If you’re happy and you make time for the things which bring you joy
then you’re doing great.
If you feel:
Frustrated,
Overwhelmed,
Easily stressed
Depressed
Lonely
Bored
Ambivalent about life
Pessimistic about your future
If you feel any of the above then it’s likely your life is out of balance. Let’s take a look at some
steps to bring balance back into your life and to sustain that balance.
Step One: Determine what it is you’d like to have more of in your life. What are you missing?
What things would you like to do that you’re not making time for? This could be anything from
walking the dog to traveling abroad.
Step Two: Take a look at what is presently keeping you from living a balanced life. What
obstacles are in your way from achieving what you listed above?

Step Three: Is to create a plan to eliminate those obstacles. Now some of them may be budgetary,
some may be related to time and some may be personal – for example, you’ve always wanted to
learn to rock climb, but you have children and don’t feel it’s responsible because it’s a dangerous
sport. You could overcome this type of hurdle by learning to rock climb in a climbing gym where
it is extremely safe.
So, how are you going to overcome your obstacles and find time to focus on the other things in
your life – the things that bring you joy, laughter, learning, fun and BALANCE!
Start creating a plan right now. Outline what you want to do and how you’re going to make it
happen.

Finding a way to incorporate fun, love, laughter, joy and balance into your life will help you:
Find more joy in the mundane tasks
Have more passion for your business
Clear your mind of clutter and limited beliefs for innovation and inspiration in business.
Achieve mental clarity, essential for many business tasks and responsibilities
Have enough energy to make it through your entire day smiling
Actually help you maintain a positive outlook
Maintain your healthy weight
Stay healthy and free from illness
Feel better both mentally and physically
Manage stress
Make you feel more alive and full of purpose
Give you confidence
Achieve goals
Live longer
If you’re looking to achieve any of the above, make sure to pull yourself away from your desk and
all business related tasks on a regular basis. Take days off, take weeks and months off, find ways
to embrace all that is around you and all that you want to enjoy. Make time for friends, family and
love. Make time for self-care, learning and creativity.
Make time for a balanced life – you’ll be glad you did. Work hard, play hard as they say!
Start incorporating time for you into each and every day for a life of health, happiness and success!
In Conclusion
Congratulations!
This book covered some essential in a very concise manner. We have discussed everything from
food to exercise, sleep and fun. We discussed stress at length, because stress is a sure way to
bottom out, both personally and professionally. The good news is that taking care of your physical
health will also help you take care of your mental health. Make time for you, family, friends and

fun and live a happy, healthy and balanced life.
When you take great care of yourself, your business and your personal life profit. You’ll feel ready
and able to take on the world. Of course, it doesn’t happen automatically. You’ll need to make and
sustain lifestyle changes. You’ll need to plan, set goals and make the life you want for yourself.
Although this guide covered a significant amount of information, it is not meant to be as diagnostic
mechanism or coverall treatment guide for any form of psychosis or physical illness. If you believe
that you may be struggling with depression, stress-induced psychosis or any other psychological
disorder, you should seek the help of a professional. Attempting to self-diagnose can be a very
dangerous and costly endeavor.
Keep your head up and your eyes forward. I wish you the highest level of success.
~ Dr. Rick Wallace, Ph.D.
Appendix – Resources and Tools to Find and Maintain Optimal
Health
Plus a few tools and resources to help you build your business
Eliminating/Reducing Stress:
Enhanced Healing - http://www.enhancedhealing.com/musicstore.php Hay House, Inc. -
http://www.hayhouse.com/details.php?id=415
Healthy Eating Aids/Resources:
Food Journal Resources:
http://www.fitday.com/
http://www.my-calorie-counter.com/
http://www.thedailyplate.com/
Find a Nutritionist at EatRight.org
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4874_ENU_HTML.htm
Fitness Aids/Resources:
Healthy Learning - http://www.cart-healthylearning.com/SearchResults.asp?Cat=5
Body Building - http://www.bodybuilding.com
Net Nutritionist - http://www.netnutritionist.com/ttools.htm
Training Logs:
http://traininglog.runnersworld.com/landingpage.aspx
http://www.activetrainer.com/

Find a personal trainer at AceFitness.org
http://www.acefitness.org/findanacepro/default.aspx
Sleep Aids/Resources:
Sound Sleeping - http://www.soundsleeping.com/
Sleep Aid Tips - http://www.sleep-aid-tips.com/site-map.html
Dream Essentials - http://eyemask.com/category/446695881/1/Sleep-Resources.htm
Great Sleep Tips - http://www.greatsleeptips.com/Resources.html
Natural Sleep Secrets - http://www.naturalsleepsecrets.com/
Outsourcing Tools and Resources:
Get a Freelancer: http://www.getafreelancer.com/, enables users to bid out for jobs of every kind,
and every software program on the internet.
Shelancers: http://shelancers.com, is a directory to hire out for many different services including
writing, virtual assistant services and research.
Elance: http://elance.com, is perhaps the most well known site worldwide for outsourcing tasks.
Users post jobs and tasks and freelancers bid. No fee to post jobs.
Guru: http://guru.com, like Elance enables users to post jobs and receive bids on them however
guru appeals to the more technical side of freelance and is more appropriate for software
development tasks and design work.
Online Time Management and Time Tracking Tools:
Rescue Time http://www.rescuetime.com/
Effexis http://www.effexis.com/achieve/planner.htm
VIP Quality Soft http://www.vip-qualitysoft.com/
Easy Time Tracking http://www.easytimetracking.net/
Act It Time http://www.actitime.com/
BackPack http://www.backpackit.com/?source=37s+home
Outlook, http://office.microsoft.com/en-us/outlook/default.aspx,
Google Calendar, http://calendar.google.com
Additional Resources
Visit Dr. Rick Wallace at http://masterfitness21.com for more resources and informative
health tips.
Nutritional Essentials
Grow Your Own Organic Vegetables
Health & Wellness Compendium
Cure Diabetes Naturally

Pure Omega Krill Oil
Garcinia Cambogia
Yoga for All (Rapbank)
Stress at Work
Living Gluten Free
Cross Fit Drop Weight
Ultimate Six-Pack Abs
7 Steps to Ultimate Body Transformation
Health and Fitness 101
Turbo Metabolism
Fitness and Wellness for You
How to Cure a Yeast Infection
Bonus: 10 Natural Ways to Boost Your Metabolism
(((Special Announcement)))
Make sure to check out Dr. Wallace’s 13 th book: Living Life at the Next Level. Whether you are
trying to lose weight, increase your earning potential or become a better parent, this book will help
you engage those enigmatic issues that serve as hindrances to your advancement.