I find that with the new year I always reflect on life; what have I been doing well? What can I improve on? What have I learned? I've created a list of items that I've learned throughout the years that, I hope, will help you live well in the years to come. Everybody wants to be happy, feel good, and love life. Follow these tips and I guarantee you’ll be on the road to a life you will love.

1 - Eat clean and eat often

The cleaner you eat, the better you’re going to feel… and never, ever skip meals. Think of your metabolism as a fire; if you throw a big log on the fire, it’s just going to smolder. But, if you continually throw on kindling, your fire is going to roar. Your metabolism works the exact same way. Feed yourself small meals throughout the day and you’re going to burn major calories.

2 - Hydrate, hydrate, hydrate!

3 - Sleep 7-8 hrs every night.

Our body does most of its recovery during sleep. The shorter you sleep, the less recovery you’ll get, and the worse you’re going to feel.

4 - Take a multivitamin

Take a high quality multivitamin, fish oil, and vitamin C every day.

5 - No matter what, move your body regularly...

...lift weights, run, dance, hike...

6 - Don’t dwell on the past.

Learn from it, let it go, and move on.

7 - Set goals.

Make sure they’re measurable and that you check in periodically to make sure your progress is on track. Goals create direction, motivation, and purpose.

8 - Be thankful. Be humble.

9 - Discover your passion

Do what you love as often as possible.

10 - Surround yourself with awesome people.

People you love, make you feel good, and support your dreams.

11 - Express your love to the important people in your life as often as possible.

Not only will this make them feel good, but it makes you feel great!

12 - Lift HEAVY weights.

If it doesn't challenge you, it doesn't change you. And there is almost no better feeling than throwing up a weight you weren't able to lift 2 weeks ago.

13 - Express yourself.

There’s only one you – own it, love it, and let yourself shine!

14 - Help others.

15 - Workout because you love your body, not because you hate it.

As they say at Live Well 360, fitness should be something you GET to do, rather than something you HAVE to do. Find activities you enjoy and make you feel good, and then do them!

16 - Your time is valuable.

If something doesn't bring anything positive to your life, it doesn't deserve your time.

17 - No more negative self-talk.

I’m too fat. I’ll never look like him/her. I’m not good enough, smart enough, pretty enough. I’ll never be able to lift that much weight, run that fast, be that athletic…. It all ends here. The more time you spend in the negative, the worse it gets, and the longer it takes to climb out of. You’d never talk about your friends that way, or allow someone else to, so why on earth would you talk to yourself that way?! You should always be your #1 fan!

18 - Take time to relax and recharge.

Take vacations and don’t work too much. At the end of this life you’ll never say, “I wish I had spent more time at the office”.

19 - When it comes to fitness and nutrition, focus on performance.

Gauging your progress purely by the number you see on the scale is not only incorrect, but it can take you to a VERY negative place. As soon as you change your mindset and put your energy into lifting heavier and performing better, you’ll be amazed at how much easier it is to eat clean and avoid the junk, you’ll see jaw-dropping changes in your body, and you’re going to feel fantastic!

20 - Believe in yourself! Live well !

I genuinely hope that you will take these points and run with them. There is no dress rehearsal for life; this is our one shot to make it a great one, so why not start today?