The Vitality Fix

Vitality is the amount of energy we have and feel in our body’s. How often do you feel drained, lethargic, and not wanting to do anything?

What is Vitality?

Vitality helps us get through the day and keeps our bodies healthy. It5 is our life energy. There are 6 different categories that help us restore our vitality and keep it up. These 6 pillars of Vitality are the following:

  1. Nutrition
  2. Physical Activity/Movement
  3. Sleep
  4. Breathwork
  5. Self Care
  6. Connection

Increasing Vitality

Vitality can be increased from just one of these pillars but the combination of the 6 helps you keep your vitality and maintain your maximum levels of energy, a Vitality Fix if you will. I developed the 6 pillars of Vitality from my yoga certifications, personal training background, life coach certification, and even some from my Bachelor’s degree.

I find when my clients incorporate these 6 Pillars of Vitality into their lives they have a lot more energy and can do more of what they love.

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Nutrition is what we feed into our bodies. If we are constantly eating garbage we will feel like garbage. Hence, your energy levels will be down. It’s okay to have some junk food, we all do. When we go overboard it impacts our energy and health even more. The general rule of thumb is to eat at a minimum 7 servings of fruits and veggies, drink half your body weight in water, and to limit how much processed foods you have. This could be a whole separate post. What I usually have my clients do is fill out a 3 day food log and we go over it together to customize it to you. This is a lifestyle for the long term.

Photo by Trang Doan on

Physical Activity

Physical activity helps strengthen our muscles, heart, lungs, bones, and tendons. It also helps us increase the amount of blood flow and circulation in our body which helps oxygen get to your cells. Blood is often referred to as your life energy in some cultures. The more your blood circulates healthily, the more energy you have. It also helps with our mental health. It doesn’t matter how you move as long as you keep moving. Typically doing some type of hobby 3 times a week for 30 minutes is a great start. I event workout 20 minutes once a day 5 times a week and just walk more on the other times. You don’t have to get all your movement in at once.

Peter Joseph getting moving at the local outside Gym/Park


Sleep is important because it allows us to rest from the day and process all the stimuli we went through. Typically getting 6 to 9 hours of sleep is helpful. It allows your body to physically restore and your mind to recover. If you don’t sleep your energy won’t be restored. Going to bed roughly around the same time every day helps keep your circadian rhythm on track give or take an hour which can help you to naturally get up without the tiredness.


Breathwork is just noticing your breath. In eastern traditions and religions the breath is the direct access to our life force and energy. In yoga, the breath is called Prana(Life energy). I did my thesis on meditation and yoga and its benefits. Meditation is just a state of being in result of doing breathwork.

Breathwork helps decrease cortisol levels (stress hormone), increase sleep, increase energy, increase focus, and many more. Click the meditation button to get a meditation Package for Beginners.. There are certain breaths with different uses. Typically, the most efficient way to breathe is in through the nose when inhaling. The exhale is based on your preference but I prefer exhaling through my nose.

Peter in a Meditation Posture

Self Care

Self care is taking care of yourself. This includes the 6 pillars of vitality but also to set boundaries and be more mindful of your energy levels. Fill your cup first otherwise it will be empty fast. Develop time you can dedicate to yourself, that is the first step in self care. I like to take Epsom salt baths sometime and read before bed as part of my self care. Breathwork is another huge component of my self care. If I am to do anything everyday it is breathwork because all anyone needs is 3-15 minutes to experience its benefits.

A little Background about my Self Care Journey

I constantly would prioritize work and others above myself leading to burn out and not including my self care practices. It just did not work in the long run because I was miserable and losing sight of why I was doing what I was doing. This is the main reason I developed the Empowered Entrepreneur Program with my Business Partner and became a Life Coach.


I like to split connection up into 3 categories.

  1. Connection with Self
  2. Social Connection
  3. Connection with the Environment around you

Connection with Self

Basically, if we aren’t connected with ourselves we can feel lost and have no sense of purpose leading to super low energy levels and no will to get out of bed. I love coaching on connection with my 1-on-1 clients because it is a deep dive into ourselves. Find things you like, don’t like, and start to notice the things you don’t like. Incorporate the things you like into your life and start taking out the things you don’t. This is easier said than done and exactly why I like coaching on this. Embodiment techniques are very helpful for this.

Connection with others

Connection with others is important. We are social creatures and need interactions with those we connect with. If someone is draining you don’t hang out with them. You have the power to decide who you hang out with and give your energy to most of the time. Join clubs/hobbies you like and go to the social scenes you want.

Photo by Luis Dalvan on

Connection with the Environment

Connection with the environment around you. Nature is amazing in its healing benefits, especially grounding. Being out in nature helps decrease your stress levels and go more into a relaxed state. The environment around you also includes the materials you have in your vicinity. This goes more into habit change. Become aware of your surroundings and choose what you want there. For example, I don’t keep junk food in the house because my self control isn’t the greatest. I am aware of that and keep it out of my environment.

Peter is a Life Coach for Fitness Professionals and Coaches. He has been Personal Training, Teaching Yoga, and Coaching for a Combination of 5 years now. He has seen many coaches burnout and wanted to change that. Check more about Peter here

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2 responses to “The Vitality Fix”

  1. […] mindfulness and taking a look into other parts of your life that could possibly impact your vitality. It is still life coaching but with added emphasis into your energy levels, mindset, and […]

  2. […] ourselves. Self Care is basically taking care of yourself in ways that work best for you. Check out “The Vitality Fix” for other ways you can practice Self Care and increase your energy […]

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