The document outlines 6 foundational principles for holistic health and wellness in order of importance: 1) thoughts and emotions, 2) breathing habits, 3) hydration, 4) food, 5) sleep, and 6) exercise. It emphasizes that exercise should be the last priority, and that focusing on thoughts, breathing, hydration, food, and sleep through practices like positive psychology, diaphragmatic breathing, drinking enough water, and eating real foods can help the body more than exercise alone. Each principle is then expanded on in its own section, providing tips and citing research about the impact of that principle on health and performance.

1. By Donald D. Shrump Jr.
CHEK Practitioner
Holistic Lifestyle Coach
Certified Strength & Conditioning Specialist
Functional Diagnostic Nutritionist
Doctor of Chiropractic Candidate
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2. 6 FOUNDATION PRINCIPLES
In the order of importance
1. Thoughts/Emotions
2. Breathing Habits
3. Hydration
4. Food
5. Sleep
6. Exercise
I am a personal trainer saying exercise is the last thing to
worry about because if you don’t do the other things
first, the scientific evidence says exercise won’t help!
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3. First Things First, Get Your Mind Right!
Neuroscience found that only ~2% of 70,000 thoughts/day are
positive and 92% of those thoughts sub conscious, so you
don’t realize what you are worried about or thinking about
all the time.
Positive Psychologist Dr. Seligman found that you can change
your outlook on life and become healthier, just by changing
what you think about. He was the world’s best research on
“learned helplessness” before he realized that many people
need to learn how to feel and be happy.
What makes you happy? What time of day to you stop and
realize that you are happy for the life you have?WWW.NJSHOREFIT.COM

4. And Breathe
When you are stressed out you may take 28,800
breaths/day vs. 14,000 when you are not stressed.
The short, shallow breathes tend to come from your
chest and increase the acidity of your body,
stimulate the stress response in your body, and
change the muscles used by your neck and
shoulders.
Take diaphragmatic breaths stimulate parasympathetic
nervous system to calm you down.
Okay, now take a breath from your belly and repeat 10-
100 times each day to be healthier!
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5. Is YOUR body is 60-70% WATER?
Researchers have found that if you are 3%
dehydrated that you will lose 20% of the
performance of your brain. This is huge for
daily life and sports.
Slight dehydration increases allergies, bad
mood, and constipation.
Drink about ½ lean muscle mass of high quality
water per day (i.e. 200 lbs total, 180 lbs lean
muscle = 90 ounces of water/day)
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6. You Are What You Eat!
If you ate fast food today, then your blood, skin, eyes, and
other cells are made of the lowest quality substrate
(building blocks). It is no surprise that people’s health
degrades over time when their cells are made of
processed food and not real food.
Sean Croxton from Underground Wellness coined JERF
Just East Real Food, which is dead on.
Eat real food and you can change your cells and your
DNA. Epigenetics proved that the toxic load of your
food changes your DNA, so don’t be surprised by
chronic diseases forming from what you eat.
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7. Get UP and MOVE!
Something is better than nothing! Get outside and walk if you
don’t know what to do.
Just because you can doesn’t mean that you should! With all the
crazy workouts and exercises out there, it is no surprise to me
people are getting hurt more and more. Most people have
bad posture, old injuries, surgeries, medications, etc. that
should restrict them from specific exercises and exercise
intensities. If this is you, then get a Professional to help you,
$70 could save your back, knee, shoulder, or thyroid.
When done properly, Less is More! When you do the other 5
principles you don’t need that much exercise because you will
be able to do BIG BANG exercises to increase growth
hormone, increase your posture, strength, and burn fat
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