Sleep Foundations

Josh Allen • June 14, 2023

Understanding the Circadian Rhythm

  • Your circadian rhythm, or your sleep/wake cycle, is a 24-hour internal clock that regulates sleepfulness and wakefulness. Your circadian rhythm is controlled by a part of your brain called the hypothalamus, which is very sensitive to light. When your hypothalamus senses light, it sends signals to the rest of your body telling it that it's time to wake up. On the other hand, when it gets dark, your hypothalamus signals your body that it's time to wind down. 
  • Another factor that affects circadian rhythm is temperature. Humans have evolved with temperatures dropping at night relative to day. Just like light, our body senses temperature and it has an effect on our sleep.
  • Cortisol and melatonin are the main hormones involved in the circadian rhythm process. In a perfect world, cortisol rises in the morning and then drops at night. Melatonin does the opposite. It's lowest in the morning and then gradually increases as the day goes on. That means, in theory, you wake up in the morning feeling energized, ready to go from cortisol. Then at night you start to feel sleepy and head to bed from melatonin.
  • Circadian rhythms have been critical throughout evolution, allowing animals (including humans) to prepare for upcoming changes to their environment. Today, research is charting the harms of disrupted circadian rhythm, such as sleep disorders, obesity, diabetes, depression, and bipolar disorder—not to mention difficulties concentrating and staying productive.


Physiological & Lifestyle Factors That Affect Sleep

  • High Cortisol
  • Cortisol is your ‘stress’ hormone. Cortisol is not bad but too much of it and at the wrong times is. Unfortunately we expose ourselves to more stress than what we evolved to be able to handle. When we have this chronic high level of stress, our cortisol levels become imbalanced which will disrupt sleep.
  • Cortisol is designed to wake us up in the morning. Altered cortisol levels can lead to you waking earlier than usual. Waking up at 3, 4 or 5am and not being able to fall back asleep can be a sign of high cortisol.
  • Lifestyle factors: 
  • Mental stress such as deadlines, workload, arguments. 
  • Emotional stress such as relationship problems, not doing what you love.
  • Physical stress such as poor diet, lack of sleep, too much physical exertion or injuries.
  • Blood Sugar Imbalances.
  • Being insulin resistant means that your cells do not respond well to insulin, a hormone needed to regulate blood sugar. 
  • Insulin resistance and poor blood sugar balance can cause the kidneys to overwork, leading to more frequent urination at night which disrupts sleep.
  • Lifestyle Factors
  • Poor nutritional choices, typically processed high carbohydrate diets.
  • Lack of or poor quality sleep.
  • Poor Detoxification 
  • Inability to effectively detoxify will negatively affect sleep. 
  • The liver is responsible for detoxification and does most of its work at night. Therefore, if the liver is overworked or backed up from excessive toxic load, you will have trouble falling or staying asleep.
  • Lifestyle Factors
  • Consumption of water or food high in toxins ie: heavy metals, pesticides.
  • Environmental toxins ie: car or industry related pollution.
  • Direct exposure ie: careers with chemical exposure, cosmetics etc.
  • Digestion and Food Timing
  • Digestion is meant to slow down at night. Eating late leads to poor digestion by forcing it to work overtime. As a result you won’t sleep well.
  • Lifestyle Factors
  • Eating large/dense meals within 3hrs of bed time. 
  • Alcohol can disrupt sleep too. It may help you fall asleep easier but it generally will lead to poor sleep quality and cause you to wake early feeling unrested.
  • Low Carb Diets
  • Low carb diets and regular fasting, especially for too long will disrupt sleep. It results in a reduction of serotonin; a sleep and mood neurotransmitter.
  • Low carb/calorie diets also affect the thyroid which regulates body temperature; a major part of maintaining healthy circadian rhythm. 
  • Intense Training and Exercise Timing
  • Excess cardio, or workouts that are very long (more than an hour) put the body under excessive stress. 
  • Intense exercise later in the evening will suppress melatonin and elevate cortisol making it harder to fall asleep.


5 Reasons To Prioritize Sleep

Sleep is probably the best and most underrated thing you can do for your health, well being and longevity. In our modern world with so many forces against sleep (TV, cellphones, workload, social pressure/commitments, processed foods etc) it is no wonder that our sleep suffers the way it does and why it is so challenging for us to get a good night's sleep. Here are 5 reasons why getting good sleep is essential to living your best life. 


1.Repair and Recovery

  • Whether you are a professional athlete or office worker, if you want to perform well at your craft you must allow the brain and body to rest.
  • Between 10pm and 1am growth hormone repairs your body while the nervous system repairs from 1am - 6am.

2. Focus & Cognition

  • Good sleep can optimize problem-solving abilities and boost memory performance. Conversely, insufficient sleep has been demonstrated to hinder cognitive function and impair decision-making capabilities.

3. Energy

  • Most of us feel a sense of pride when we accomplish important tasks during the day. Having enough energy is essential to completing these responsibilities and feeling good about yourself. 

4. Fat Loss and Muscle Growth

  • Insufficient sleep duration is linked to a heightened likelihood of developing obesity and experiencing weight gain. Sleep deprivation can also amplify appetite, leading to increased calorie consumption, particularly of sugary and fatty foods.
  • Up to 80% of the growth hormone is secreted at night, between 11pm and 1am. This hormone is responsible for stimulating growth and repair of every tissue in the body (including muscles), along with mobilizing fat cells.

5. Emotions and Social Interactions

  • Inadequate sleep loss reduces your ability to regulate emotions and interact socially. Being tired creates behaviors that may be out of character for you. Prioritizing sleep may be a key way to improve your relationships with others and help you become more social.


10 Essential Habits to Improve Sleep

People demonstrate sleep challenges in different ways. Trouble falling asleep, waking up in the middle of the night, snoozing a few times before waking up, waking up tired, etc. In some cases, people may not manifest specific symptoms. However, they realize how much better they sleep and feel when they start implementing better sleep related habits. So why do so many of us struggle with getting good sleep? There are many factors that play into having a good sleep, most of them lifestyle related and therefore within your control.  Here are 10 lifestyle habits that you can change to improve your sleep.


  • Morning Light
  • Allow sunlight (natural light) to be sensed by your body each morning. Getting sunlight (prior to 10am) on your body (eyes and skin) when you get up in the morning wakes up your cells and shuts off melatonin production to reset your circadian clock for a new day. 
  • If getting sunlight is difficult at certain times (because of weather, schedule or where you live), invest in devices that emit infrared light of specific (and safe) frequencies that have been proven to increase antioxidants, reduce inflammation, improve recovery and sleep quality.
  • Bed Time
  • Make it a habit to turn off your light by 10:30 pm at the latest. This allows your body to be sleeping by 11pm thereby taking advantage of the time when we release the most amount of growth hormone (which is essential for fat loss and muscle repair/growth). 
  • Electronics Before Bed
  • Set a time after which you do not use electronics including cell phones, TV, computers, etc. 1 hour before bed at minimum. If you absolutely must use them after the deadline, use blue-light blocking glasses and manage how bright the screens are.. 
  • Electronics While Sleeping
  • When you sleep, there should be no electronics beside you, especially near your head. All electronics emit frequencies that your brain perceives, disrupting sleep quality. Make sure Wifi is turned off and consider charging your devices in a room away from where you sleep.
  • Dim Lighting
  • The days of relying on a setting sun to regulate our sleep cycle are gone because we live in a time where it is hard to escape artificial light. We can however control the amount of light we are exposed to. As the sun goes down, turn off some lights to create a dim lit setting in your home. This will help with melatonin production allowing your body to be ready for sleep. Spending an evening with a fire is another way that dim lighting can help prepare your body for bed.
  • Bat Cave
  • For a healthy circadian rhythm, it is ideal to sleep in a room that is pitch black. Remove electorics, LED lights and install blinds or curtains to prevent light from outside. If you can not control the light, wear a sleep mask for your eyes. Along with that, reducing/eliminating noise in the room will dramatically improve sleep quality. If you cannot control noise, wear ear plugs.
  • Temperature
  • Temperature has just as much impact on your sleep, as light does. The ideal temperature of your room should be about 60-68 degrees Fahrenheit (18 degrees Celsius. Sleeping naked helps the body reduce its temperature, inducing deeper sleep too.
  • Nutrition
  • If you have blood sugar/insulin imbalances, it will be very important to fix this first. Generally this would require eating a whole foods diet that is free of processed carbohydrates. 
  • Finish eating your last meal, 3 hours before bed. If you need to eat closer to bedtime, choose something that is easier to digest such as a protein smoothie, banana or avocado.
  • Supplements
  • Basic supplements include high quality liquid fish oil and magnesium. These two alone will create improvements in sleep quality.
  • Calming Activities
  • Choose activities that help your nervous system turn on rest mode such as stretching, warm bath, drawing, reading or listening to relaxing music. Sitting by a fire is another great way to calm down and prepare the body and mind for bed.


Wake Times at Night and What They Mean 

10pm - 1am: Reactive Hypoglycemia (sugar crash)

  • Usually an indication of insulin resistance and not being able to balance blood sugar levels. Some form of nutritional intervention would be needed here. For others, this could be from not eating enough food or high quality carbohydrates during the day.

1am - 3am: Liver Toxicity / Overworked Liver

  • The liver could be overworked / toxic for a number of reasons. Some of these may include exposure to chemicals, hormones, heavy metals, birth control, medications, painkillers, alcohol and smoking. Besides minimizing / eliminating these factors, improving nutrition and hydration will support the liver.

3am - 5am: Oxidative stress

  • Having a high concentration of oxidants in your system is a result of consuming too many inflammatory, sugary, processed foods  and not enough variety/quantity of fruits and vegetables. 

3am - 7am: Disrupted Cortisol Curve 

  • Common for those who have a variety of stresses in their lives. The better you can manage the top stressors in your life, the faster you will sleep through this time slot. There are specific supplements that can help too if the basic sleep foundations do not work and you are unable to change the stressor.


If you would like more support to help you improve your sleep and energy contact us for information on our health coaching services.


By Josh Allen July 3, 2025
Do Hard Things Now, So Life Becomes Easier Later Modern humans default to the easy way but it's not our fault... Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything. Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice. The problem? Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach. Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance. But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later. Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run. Hard things like: Going to bed on time instead of watching another episode Preparing a healthy meal instead of grabbing fast food Moving your body instead of sitting all day Walking or biking to the store instead of driving Managing stress with deep breaths and fresh air instead of pouring a drink Looking at your habits instead of masking symptoms with medication It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road. And remember: Do easy things, and you’ll have a hard life. Do hard things, and you’ll have an easy life. Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in. If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .
By Nova Health Club July 1, 2025
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By Nova Health Club May 21, 2025
We are back with our second series of 'Pod Calls' available exclusively to our Nova Health Club members. Don't miss these unique sessions to help you level up your health and wellness game! What is a Pod Call? A Pod Call is a live online (webinar like)_ session with a Nova coach, offering support and insights on key health topics like fitness, nutrition, recovery and overall wellness. Why did we create Pod Calls? Our goal is your success and your health goals can not be built on fitness alone. After delivering thousands of personal training sessions, we noticed a disconnect between fitness sessions we were delivering and the other pillars of health (and lifestyle habits that happen outside of the gym). To get the most out of your health and your fitness sessions at Nova we need to link other pillars such as mindset, nutrition, stress and recovery. Training coaches who care about your results will agree that a couple hours of personal training each week is not enough time to workout AND learn everything you need to know about maximizing those workouts... Things like how to eat before or after workouts, what recovery habits should be practiced or the link between stress and working out are all subjects that you need to know on your health and fitness journey. Pod Calls are dedicated sessions where we teach you essential health and fitness insights that we can't often cover during your gym workouts. We hope you take advantage of these expert-led sessions that will enhance your workouts, teach you new concepts about health and bridge the gap between fitness and overall wellness. Upcoming Pod Calls (all times in EST) Mon Jun 2, 2025 (6:00pm) Topic: How To Eat Carbs For Better Energy, Muscle & Fat Loss Coach: Josh Allen Wed Jun 4, 2025 (2:00pm) Topic: Hip Mobility Using the 'CARS' (active session) Coach: Kim Vo Sat Jun 7, 2025 (12:00pm) Topic: Benefits of Single Leg & Arm Training for Overall Strength Coach: Matthew Nadler Tues Jun 10, 2025 (6pm) Topic: Releasing Neck Tension Coach: Zack Fernandez Wed Jun 18, 2025 (1:00pm) Topic: Training The Backside of The Core Coach: Colin Soltesz Thu June 19, 2025 (7:00pm): Topic: Ayurveda for Healthy Ageing Coach: Kayla Hutchinson These calls are free for Nova members and Zoom links for each call can be found in the Nova Mighty Networks platform. If you are not a Nova member and would like to attend any of these please email Info@NovaHealthClub.com for a seat. We look forward to seeing you then!
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By Josh Allen March 18, 2025
Health Comes First Whether your goal is fat loss, muscle gain, strength or injury recovery, success starts with being healthy. As simple as that sounds, the unfortunate reality is that most people have no idea how to be healthy. Health isn’t just about working out and eating better . While those are important, they’re part of a bigger picture. True health requires a broader approach - one that goes beyond just hitting the gym or following a “healthy” diet. Think of health like a car with 5 gears: 1st gear – You work out 2nd gear – You work out and eat well But to shift into 5th gear, where real transformation happens, you need to focus on all 5 Pillars of Health These 5 pillars are so simple yet overlooked because modern life is filled with distractions - and we’re constantly bombarded with quick-fix solutions, trendy fads and marketing gimmicks that promise results overnight. But the truth is, when you implement the foundational principles of the 5 pillars you will achieve 80% of your goals. Without them, you’re stuck in low gear with slow progress and feeling frustrated. The 5 Pillars of Health 1)Mindset & Motivation Everything, even health starts with a thought. How you think determines your actions and whether they serve you or hold you back. For most people starting on a journey to achieve a health goal, it is like a fish out of water. They have no idea how to navigate the challenges - and trust me, a health journey has its share of challenges. You start off optimistic and full of excitement but if you don’t cultivate a strong mental outlook you won’t last. This is why most people don’t reach goals - or if they do, it does not last. THOUGHTS create FEELINGS which create ACTIONS which leads to RESULTS 2)Nutrition & Digestion Many people say they 'eat healthy' but are they eating healthy AND getting results? Unfortunately not… That is because most people do not understand what their body actually needs and even though a specific food could be 'healthy' it may not be healthy for you. Even if you are eating the right things, how is it being digested? Recent research emphasizes the critical role of digestion as the starting point for overall well-being. Digestive health influences not only body composition but also affects mood, energy levels, and even skin health. 3)Movement & Exercise The human body was designed to move. Incorporating movement, whether it be walking, stretching, working out or sport is paramount to overall health. When it comes to movement there are 4 components you must incorporate into your life - 1)Mobility, 2)NEAT (non-exercise active thermogenesis), 3)cardio and 4)strength training. If you only do one of them you are not optimizing your potential. 4)Stress & The Nervous System Stress is highly misunderstood. It is more than just work deadlines, traffic jams and challenging relationships. Stress is anything that takes your body out of equilibrium. That includes inflammatory foods, lack of sleep, digestive stress, alcohol, medications, environmental toxins etc. While most people see stress as something negative, it is meant to make us stronger and more adaptable to the pressures we face. Stress only becomes a problem when there is too much or when our resilience to it has been compromised. 5)Sleep, Rest & Recovery There is so much stress and stimulus in modern life. Even positive ones (like working out or taking a vacation) acts as a stressor that disrupts our equilibrium. To properly respond to the stressors in life, our body requires time to sleep, rest and recover in between. The unfortunate reality for most people is that they are under recovered and over stimulated by stressors. If you are not getting the right quantity or quality of sleep, then you are limiting your energy reservoirs, ability to adapt to stress and ultimately going to struggle reaching your health goals. The New Health Revolution After 20+ years as a personal trainer, I’ve seen countless people struggle to reach their goals - not because they weren’t working hard, but because their 5 Pillars of Health were out of balance. Many believe that grinding it out in the gym a few times a week is enough. But what they don’t realize is that intense workouts are a stress on the body, and without the right support from the other pillars, that stress won’t lead to the results they want. About 10 years ago, I had a realization - I didn’t want to be the kind of trainer who just counts reps while clients stay stuck. My clients wanted real results, and I wanted to help them achieve lasting transformations. That’s when I shifted from being just a personal trainer to becoming a health coach, using the 5 Pillars of Health to create real, sustainable change. This isn’t just a personal shift - it’s an industry-wide transformation, and at Nova Health Club, we’re leading the way. We’ve developed a 12-week program built around the 5 Pillars to help people finally break through and get the results they deserve. Even small improvements in these 5 pillars - mindset, movement, nutrition, stress, and sleep - can create massive changes in your health! But when you truly master them, you become unstoppable. At Nova, we’ve created personalized 12-week programs tailored to your needs within the 5 Pillars: ✅ LeanDads – designed for men ✅ Femme Fusion – designed for women Imagine having a step-by-step blueprint that eliminates guesswork and shows you exactly what to do in each pillar to optimize your body, mind, and performance!? Curious how LeanDads or Femme Fusion can transform your life in just 12 weeks? Click the button below to book a complimentary session with us today!
By Josh Allen March 14, 2025
If The 80/20 Rule is a great concept - especially for beginners. It’s a simple way to ease into better habits and get initial results without feeling overwhelmed. If you apply it to nutrition, it allows some flexibility while encouraging healthier choices most of the time. If your health and fitness is struggling due to unhealthy habits then the 80/20 is a great place to start. However, if you are someone who says they ‘eat healthy’ but not reaching the goal you have in mind then you will want to keep reading… Because the truth is… The 80/20 Rule is a minimum standard, not a lifestyle path to excellence. At some point in your journey, you have to ask yourself: Is this as far as I want to go? The Law of Diminishing Returns For those just starting their health and fitness journey, the 80/20 Rule will create solid progress. But over time, as you level up, the law of diminishing returns kicks in. The closer you get to your goals the more you have to refine your habits to keep seeing results. In other words, what worked initially will only take you so far. If you want great results - whether that’s a leaner physique, higher energy, or peak performance - you can’t stay stuck at 80/20. I believe most people who live by the 80/20 Rule use it as an excuse for not wanting to challenge themselves further. I say that because these people will say things like, “This is a balanced approach,” or “I want to enjoy my wine”. Yet in another conversation, they’ll complain about not seeing the results they want. You can’t have it both ways. Challenge Yourself or Stay Comfortable When push comes to shove, most people are afraid of challenging themselves beyond their comfort zone. There’s a strange phenomenon in the human mindset when it comes to pushing limits in health and fitness - many see it as an impossible challenge reserved for the extreme. Ask a casual runner if they’d ever do a marathon, and they’ll often shut it down with a quick “No way!” The same goes for nutrition - suggest tightening things up beyond the usual 80/20, and you’ll hear excuses like, “I need my wine, bread, and cheese,” or, “I’ll do it when....” The 80/20 Rule, if you’ve been at that level for a while can be quite comfortable yet it is a crutch that is probably holding you back. We see this often with those who practice “cheat days” - a popular reward for six days of ‘being good’ - followed by one day to indulge in low-quality food or excess alcohol. Many of these people want to get in better shape - I know dozens of people who will talk about their health and fitness goals but instead of embracing the next challenge, they seek comfort and ease. Cheat days (20% of the week) may have been a step up from where you started, but now they’re just keeping you stuck in the middle. If you truly value excellence and want to push to a higher level, it’s time to raise your standards. That next level comes with powerful rewards - unshakable energy, razor-sharp focus and a strong, resilient body that makes you unstoppable. And here’s the funny thing about all of this: In business, career growth, and wealth-building, these same people push for excellence—they don’t settle for “good enough.” Even their kids are expected to aim for 90% or higher in school. I’ve never heard a parent say, “80% is fine, just settle for that.” So why do they accept mediocrity when it comes to their health? That’s the phenomenon and mindset we need to bat out of the park! The 80/20 Rule in Practice Let’s break this down a little further using nutrition. You eat three meals a day—that’s 21 meals per week. If you follow an 80/20 approach, that means four of those meals can be lower-quality or “cheat” meals. Think about that: Four entire meals each week that could be pizza or pub food. That’s more than a full day of unhealthy food! For someone coming from a junk-food diet, 80/20 is a huge step forward. But if you’re already there and still striving for more, ask yourself: “Is this getting me where I want to be?” If not, it’s time to raise your standards. People rave about 80/20 like it’s the ultimate solution - yet they also complain about wanting to lose another 10 lbs or get stronger and more fit. You can’t have it both ways. If 80/20 is your comfort zone, then manage your expectations - embrace the stubborn belly fat or fitness level! The Next Level: 90/10 or 95/5 If you value progressions in your health and fitness then put aside the 80/20 mindset and raise your standards. Personally I think the new minimum should be 90/10 - or even 95/5. That means: One or two off-plan meals per week instead of four Focusing on long-term consistency rather than weekly indulgences What do I mean by ‘focusing on long-term consistency rather than weekly indulgences’?’ Rather than thinking of 90/10 as a weekly ratio (a few off plan meals each week), consider stretching it over a longer period of time. I call this ‘extending the gap’. Example: Instead of “cheating” one meal a week, allow yourself to be on track for a solid month or two and then take a week off for vacation. You’ll get far better results this way because your body gets consistent time to function at its best before introducing something that then slows you down. The Hidden Issue With Weekly Cheat Meals Most people don’t realize that one cheat day or meal per week can sabotage their entire progress! Unhealthy food creates an inflammatory response in the body that can take up to 14 days to recover from! If you’re indulging every seventh day, your body never fully recovers. This is why I push for a longer-term approach - one that ‘extends the gap’. Extending the gap creates better results even if you are following the 80/20 rule. Imagine being locked in for 80% of a 12-week period - eating well, training hard, and staying dialed in for 10-11 weeks. Then, after that consistent stretch, you take a week-long break or vacation where you enjoy whatever you want… The main benefit in ‘extending the gap’ of your 80/20 lifestyle is that your body has more time to detox, reset and thrive rather than constantly battling inflammation from frequent indulgences.… On top of that, when you do decide to go ‘off plan’ on a vacation for example the likelihood of you ditching the plan for an entire week is very low. In essence, your 80/20 mentality with an ‘extended gap’ naturally becomes a 90/10 plan with giving you better outcomes. Cheat meals or cheat days each week only work for those who are coming from no experience with anything healthy. For those who have been around the block a few times (most of the Nova Health community), they need to upgrade their approach and this the exact method we use in our health coaching & transformation programs for those who want to break through plateaus The Bottom Line: Raise Your Standards The 80/20 Rule is a stepping stone, not a destination. It’s a solid starting point, but if you want to keep progressing - or aspire to be great - you have to push beyond “good enough.” If your results have stalled, reassess your standards If you’re still chasing big goals, stop settling for mediocrity If you want real transformation, ditch the weekly cheat mentality and “extend the gap” At the core, we all crave progress. So ask yourself - what do you truly value more? The comfort of your weekly cheat meals and drinks? Or the opportunity to reach a higher level? Growth isn’t about choosing what’s easy. It’s about choosing what matters most. Action You have 3 choices depending on where you are at in your journey: Just beginning? Start with the 80/20 however it fits for you Stuck on 80/20? Stretch the gap! Stuck on 80/20? Move to 90/10! Whatever level you are at, if you are looking for support to jumpstart progress then check out how our health coaching & transformation programs can help you!
By Nova Health Club March 4, 2025
Congratulations to Steve, Our March SuperNova!
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