The First 3 Habits of VIGOR(ESS) Health

A simple, practical guide to getting fit and healthy without rigid rules or complicated plans. If you’re ready to transform your health, and stick with it for the rest of your life, these three habits form the foundation for long-term fitness.

The First 3 Habits of VIGOR(ESS) Health Ebook | Tom Nikkola

About the E-Book

We’ve overcomplicated nutrition, exercise, and what it means to live a healthy lifestyle. So much so, that the complexity of it all is often an excuse for people to give up, or not even get started.

I contributed to that confusion in the past by writing and teaching about supplements, essential oils, biohacks, and other “tips and tricks.” The problem is, without a solid base of healthy habits, all that other stuff has little impact on your health.

In The First 3 Habits of VIGOR(ESS) Health, I show you the one thing in your nutrition, exercise, and lifestyle that has the greatest impact on your health and fitness. In fact, these three habits act synergistically.

I’m confident that if you adopt these three habits for the next 12 months, it will transform your body and mind in ways that you’ve always wanted, but have fallen short with in the past.

Adopt these three habits, and all of the other stuff that impacts your health will have a much greater effect.

Chapter 3 cover page of The First 3 Habits of VIGOR(ESS) Health

What’s Inside

  1. Start Here
  2. Strength Train at Least 4 Times Per Week
  3. Eat High-Protein
  4. Sleep 7+ Hours Each Night
  5. Don’t Quit

From the Introduction

Let’s say I told you I’d like to visit New York someday, and wanted to get advice from you.

If you live in New York City, or visit often enough to know the city well, you might tell me to spend time walking through Central Park, get lunch at Katz’ deli and sit at the table where they shot When Harry Met Sally, walk through Chelsea Market followed by a romantic dinner at Del Posto, and then catch an Über back to Time Square for a show.

Then again, you might be from Manhattan and not recommend any of that. Or, you might be from one of the other four boroughs and have a totally different New York City experience in mind.

Then again, perhaps you’re from upstate New York, were thinking of downhill skiing at Whiteface, and visiting Lake Placid, home of the 1984 Winter Olympics. Or perhaps a tour of Ka-Bar knives in Olean, where they also produce Cutco Cutlery, which I sold in college.

My point is, when I say “I’d like to visit New York,” your interpretation could be quite different from the meaning I have behind the words I use.

So, allow me to be clear about what I mean when I use the phrase “health and fitness.” That way, even if doesn’t totally align with your definition, you’ll understand where we’re headed in this ebook.

What is Health and Fitness?

My definition of fitness is this:

To have the physical, mental, and emotional ability to move and grow through life with minimum pain and maximum power; to have the energy, strength, and resilience to handle the challenges of life with grace; and to handle unexpected catastrophes with steadfastness and perseverance.

If I had to choose just a single word to encompass it all, it would be strong.

If you’re interested in guidance on how to just “get by,” or to minimize the symptoms of a self-inflicted disease without dealing with the disease itself, this isn’t the ebook for you.

If you’d prefer to keep searching for solutions that don’t involve sweat, strain, or discomfort, while eating all the foods you love and scrolling your life away on Facebook, this is not the guide for you.

But if you want to make the absolute best of what you have, I’m confident this will be provide you the strongest foundation for a life of badassery in every positive way possible.

If that sounds as awesome to you as it does to me, let’s get to it.