The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. Click here to learn about the UpRight Movement Principles.


  • My Thoughts, Actions, and Habits are supportive of my Goals.
  • I Mentally Rehearsed the success of my goals.
  • I practiced Positive Self-Talk about my goals.
  • I performed breathing exercises for an approximate combined total of 5-20 minutes today.
  • I shared time with a friend, loved one and/or pet.
  • I drank .5 - 1 oz. of Water per lb. of body weight, ate quality, fresh, nourishing whole foods rich in Omega-3s, colorful vegetables, and minimized consumption of processed-grains, sugars and artificial sweeteners.
  • I slept by 10 PM for 8-10 Hours.
  • I got sun exposure in the morning and/or afternoon, and/or enjoyed a relaxing walk (preferably in nature).
  • I rested in the primitive postures of restoration.
  • Optimal: 8-10
    Fair: 5-7
    Sub-Optimal: 0-4