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We understand if you’re just not ready yet. It’s a big commitment to decide to make serious lifestyle changes…
So as promised, we’re giving you “one good tip” from each of the 3 Essential Enhancements. While each tip is helpful on its own, please keep in mind that there are over 50 tips in the Vital Endurance book… All of them work together in synergy. Some of them are very easy to implement, while others take more diligence. But if you strive to create new habits through Vital Endurance, you can achieve the Ultimate Longevity Lifestyle!
It all works. It will change your life…
But you must be ready to make a commitment! Since you’ve gotten this far, you’re probably ready.
Let’s get started…
Essential Enhancement #1 – True Awareness
The most important aspects of slowing aging are often the most overlooked. True Awareness is the “inner game” of healthy living. It includes setting up your thoughts, actions and environment for optimal wellness. This is the essential enhancement that most longevity and health advice just doesn’t include.
Here’s One Good Tip:
Make Meditation a must. It doesn’t have to be sitting cross-legged on the floor chanting “oooommm”. You can simply be quiet and still and create a picture of calm in your mind. You can even consider it supercharged praying. Either way, your nervous system and subconscious cannot tell the difference between an imagined experience and a ‘real’ experience. So in meditation – with just a little practice – you can induce a calm and receptive state for yourself.
The benefits of meditation in and of itself are vast. It can be thought of as a current that charges everything in your life. Many claim that it’s the single best thing you can do for your overall health and well-being. The studies are numerous and the information is everywhere. The most compelling effects of meditation are:
- lowers stress – including anxiety and pain response
- improves memory
- enables better emotional control – including anger
- increases feelings of joy, peace and compassion
- improves quality of sleep
The meditative state is a natural state of mind. It is one that most of us simply neglect to use. When you are ready to make a change in your life with meditation, here is an exercise for you to work on. This can be done in 10 minutes – you can set a timer if you like, and then:
- Sit Comfortably – Close your eyes and quietly focus on your breath until it is deep and full and you begin to feel calm and relaxed. Continue to breathe calmly. -approx. 1 minute
- Give Thanks – Fully accept and be sincerely okay with and thankful for wherever you are right now. State (aloud or quietly) 1 to 3 things you are grateful for right now. -approx. 1 minute
- Forgiveness – Completely forgive yourself and anyone else you feel has wronged you…no anger, no guilt, no shame. -approx. 30 seconds
- The Past – State to yourself, “the past is gone, so I let go of all regrets and grudges”. -approx. 10 seconds
- The Future – State to yourself, “the futures is not here, so I let go of all anxieties and fear”. -approx. 10 seconds
- Present Awareness – Bring your awareness back to the present moment by paying attention to your breath again… ‘Now’ is the only thing that really exists. -approx. 1 minute
- Visualize – Determine before you begin at step 1, what you want or would like to change in your life or in the world and then at this time imagine it fully – every nuance possible – during this calm silence with your eyes closed. -approx. 5 minutes
One of the most profound benefits of meditation is that it cultivates True Awareness and what is known as mindfulness. This state of being enables you to focus more consciously on the present moment and the task at hand. Life is like cleaning a sharp knife. You must give your full attention to the task, or you could seriously injure yourself. Train yourself to remain calm and focused – not scattered. Practice mindfulness in all that you do: from eating and exercising to working, shopping, playing and conversing with others… This is the way of the truly healthy human, and meditation will help get you there.
Essential Enhancement #2 – Multi Movement
Abundant energy comes from the knowledge and practice of holistic fitness. This is shared with you through Multi Movement. And it works no matter your level or background. This will help the true beginner along with the seasoned athlete. Every aspect of creating optimal function for the physical body is addressed. Some of it is easy and some is hard, but it will completely transform you physically.
Here’s One Good Tip:
Balance is both an important concept and an actual physical component of Multi Movement. The concept of balance in fitness is to achieve total body endurance, flexibility and strength. Total body means addressing the legs, core and upper body. We’ve all seen caricatures of that dude with the muscle – bound arms, pecs and abs – and skinny legs. That’s not balance. We’re going for fully functional bodies here.
You might think that example is just a stereotype…but you can see it with your own eyes in practically every gym. There are also ‘athletes’ who can easily run 10 miles or ride a bike 100 miles but can’t do 10 push-ups…and gym rats who can bench press 250+ pounds but can’t touch their toes…or the ‘yogi’ who can twist and bend into every imaginable pose but can’t run up a flight of stairs without panting. Bodies like that are not ‘functional’.
Also, actual balance is something that many people take for granted. But without practice, it too goes away. Having really solid balance enables agility and your ability to apply power through a full range of motion. It allows the smaller stabilizing muscles that support you to fire and strengthen. Good balance also protects you from falls and it keeps your mind sharp.
Practice balance every day… Can you put your socks and shoes on without sitting down or holding on to anything? Can you brush your teeth while standing on one foot? Can you stand on your hands or forearms? What else can you try?
Yes, it is an ongoing job to battle gravity and maintain proper posture. But the good news is that the more fit and balanced you are, the easier it becomes to hold it all together. At that point, you no longer have to ‘think’ about it, you just want to do it because it feels better that way.
As you develop strength and flexibility, it becomes easier to maintain proper posture. Poor posture is actually often an indicator of muscle imbalance or weakness. You know how it should look… Now hold your body that way. Whether you’re standing or sitting, it should feel as though there’s a string coming out from the very center of the crown of your head hooked onto what you could imagine as the immediate opposite direction of gravity’s pull. You can feel its slight tug…
Right now, feel your neck stretch up; your chin rises up while your forehead tips back to the horizon; your jaw hinge relaxes down which continues to hold your chin low but upright; the tops of your shoulders drop as your shoulder blades engage with your back muscles; your collar bones widen and smooth flat; your chest swings forward – supported by the now naturally emerging curve in your mid back; your lower ribs relax and move gently with your breath; your lower back is now neutral with the vertebrae optimally stacked; the top front of your hips rise upward relaxing your pelvis; the upper arms to the elbows hang parallel with your crown string now, and your legs hang naturally in alignment supported by your feet firmly engaged on the ground.
Check in with this simple guided exercise often until it comes to you naturally.
Essential Enhancement #3 – Clean Nutrition
A balanced approach to nutrition is the best way to combat aging. The points in Clean Nutrition work regardless of your food ethics and preferences – though you should expect to be inspired to make some changes! You will encounter a refreshing big-picture approach that doesn’t promote any certain products or diets. Instead you get new ways of looking at what you put into your body.
Here’s One Good Tip:
It’s an unfortunate reality that most of our food is not as nutrient dense as it once was. Depleted soils, mass production, long shipping and storage times and processing and packaging all reduce the amount of beneficial nutrients found in our foods. The other thing is that our bodies are now, more than ever – subjected to an onslaught of toxins, free-radicals and stressors. So, our body’s requirements for certain nutrients have increased and at the same time, availability in our food supply has gone down.
This is not where we advocate gobbling handfuls of pills. And it’s certainly not an endorsement for a ‘One-A-Day’ multivitamin. In fact, if you have that product or ‘Centrum’ or anything like it in your home… Stop reading right now. Get up. Proceed to the cupboard where you keep it. Remove it, and toss it directly in the garbage! That stuff is crap. At best, it’s ineffective. At worst, it’s doing you more harm than good.
The potential harm comes in multiple forms:
- It gives a false sense of security – causing you to believe that your nutrient requirements are being met, so you don’t need to eat as many fruits, veggies and other whole foods.
- The vitamins are synthetically derived often from industrial chemical by-products.
- The minerals are essentially in ‘rock form’. We aren’t built to eat dirt. It’s the duty of plants to assimilate minerals from the soil and process them into a form that humans can utilize by eating the plants. Consuming ‘straight minerals’ can often lead to a build-up in the body and eventual toxicity.
So, it is very important to use high-quality supplements that are food-sourced where applicable. Here are some beneficial supplements that you may want to consider. They are listed in order of need and/or benefit level for most people:
Probiotics – Gut health is of primary importance for nutrient absorption and immune system function. Because of the toxins most of us are regularly exposed to, our gut flora is, well – not very floral. One of the best things you can do to improve your overall health is to supplement your diet with a high-quality probiotic. A single-strain product is best, and conveniently, it’s also the least expensive type right now. Cycle through various single-strain formulas – one at a time.
Coenzyme Q10 – CoQ10, as it’s mostly known, exists in the mitochondria of all cells. It acts as a carrier to produce adenosine triphosphate (ATP) – the stuff that directly produces energy in every bodily cell. It also is essential for heart function. It literally supplies the heart with the energy needed to circulate blood. Natural CoQ10 depletes as we age, so supplementation becomes more important. CoQ10 is fat soluble, so it should be consumed with foods containing fat.
Vitamin D – The “sunshine vitamin” is synthesized by the body when the skin is exposed to UV rays from the sun. The problem is that most of us spend our days indoors, and when we do go outside on a sunny day, we immediately cover our bodies with sunscreen. So, many people are deficient in vitamin D. And this vitamin is key for good muscle and bone function. It also controls inflammation and immunity as well as improving brain and hormone function. In the body, vitamin D levels decrease seasonally from a lack of sun exposure. This is said to explain why people get sick from the flu and cold far more often in the winter months. If you expose bare skin to the sun for 20-30 minutes at least three times per week, then you should have sufficient vitamin D. If not, you should consider a supplement. Synthetic vitamin D can build up in the body and cause toxicity. So be sure to only take vitamin D3 in whole-food supplements whenever you can’t take in some sunshine.
Magnesium – This mineral acts as a catalyst to hundreds of the body’s enzymes responsible for producing energy and many other cellular functions – including eliminating waste and toxins. Magnesium is important for healthy heart function. It also assists in the assimilation of calcium and potassium and is known to work in synergy with vitamin D and vitamin K. In fact magnesium appears to be a highly pivotal mineral that plays a major role in facilitating all manner of human health. Many people are deficient in this major mineral without knowing. Magnesium causes loose stool as soon as you get too much, so it’s very easy to monitor and regulate your intake. Source magnesium in whole food form supplements.
Zinc – This is known as a trace mineral. Zinc is needed for your body to produce stomach acid as well as the enzyme protease which breaks protein into digestible amino acids. Because of its extreme importance to gut health, zinc it is considered vital for immune system function. It is also required for collagen formation and aids prostate gland function. Look for food sourced zinc products.
Turmeric – This is a vivid orange root spice. It’s the main seasoning in most Indian style curries. Mainly, turmeric is a powerful anti-inflammatory. And unfortunately in today’s world most of us are way too inflamed. Inflammation has been discovered to be a trigger for just about every state of disease your body can have. So why not take a powerful anti-inflammatory that not only carries no side-effects, but instead a host of other benefits? There are literally thousands of peer-reviewed studies on the health benefits of turmeric. It is a proven anti-coagulant and anti-depressant. It can reduce high blood sugar and reverse insulin resistance. It supports the growth of good intestinal bacteria. And it regulates cholesterol. There seems to be no reason to miss out on supplementing with this health-giving spice. It’s best to cycle through tumeric and any other herbs or spices that you take medicinally. In other words, take some and then take a break. Think of it like a food. But always keep it around for anything that would normally cause you to take ibuprofen or aspirin. Be aware that the presence of black pepper works to make turmeric more available for use by your body.
Antioxidants – There are a many different antioxidants; the main purpose of which is to neutralize what are known as free-radicals in our bodies. Free-radicals are created mainly by dietary and environmental pollutants and stress. It is important to note that vitamins C, E, A and the mineral selenium all function as antioxidants. However, these are not recommended to supplement and should only be consumed in whole food form. The best antioxidants to take in supplement form are phytonutrients or what are known as non-essential nutrients. But essentially, these can give up an electron to neutralize a free radical without becoming free radicals themselves. Too many antioxidants in the body can actually be counterproductive as there seems to be a necessary balance of oxidative stress required by the body for optimal function. Therefore, your ideal defensive strategy may be to cycle through various antioxidant supplements.
- astaxanthin – a potent anti-inflammatory that also protects the skin
- resveratrol – stimulates a gene that may slow the aging process
- pycnogenol – helps with blood pressure and circulation, benefits vision
- lutein – improves blood flow; especially to the eyes
- lycopene – protects against cellular degeneration and UV skin damage
There are those who tout the benefits of melatonin as an antioxidant. This is actually a hormone produced by the pineal gland. It promotes healthy sleep, protects the brain and does have antioxidant properties in the body. However, it is potentially dangerous to directly supplement hormones; therefore, it is not recommended here.
Protein – Protein deficiency is not a problem for most people. But vegetarians and competitive athletes may require a bit more than what is available within the calories of a standard diet. Whey protein powder is usually touted as the supplement with the highest benefits. It is quickly and easily absorbed and utilized by the body. Some people have an allergy to whey. In that case, hemp or pea protein may be better suited for you.
In the Vital Endurance ebook, we focus on ways to get the nutrition you need with minimal supplementation. We show you what’s better than a pill in practically every category, and why. Most importantly, you learn how it’s all interconnected… The Ultimate Longevity Lifestyle is no accident.
Take Action Now!
Don’t wait until you’re too old, tired, fat and sick! Each of the 3 essential enhancement categories in red above has many more tips that all tie together and show you all of the powerfully synergistic truths about healthy living in complete detail…
Click on this next link, and you’ll be taken to a page that presents the Ultimate Longevity Lifestyle.
There you will have the opportunity to learn more about Vital Endurance. Learn how to think, move and live with youthful vitality now and well into old age. Dig deeper into the 3 essential enhancements with over 50 sections of proven knowledge that you can implement right now…
Take the next step here.