Bryan Sagray DPM FACFAS🌵

Dr. Bryan Sagray

Founder, Performance Coach

SaaSBros.

Community Mentor - Performance Coach

Heare Brotherhood Co.

Advisory Board Member - Performance Coach

Avitus Orthopaedics

Clinical Research & Education Specialist

Mr. Plumber Plumbing Co.

General Manager

Manager

Lionbridge Technologies

Consultant/Analyst

Inova Health System

Foot and Ankle Surgeon-Residency Director

Kaiser Permanente

Foot and Ankle Surgeon

Personal Performance Coach For Your Life | Helping you make Small Changes to Live with Intention & Purpose through 1-on-1 Coaching by focusing on mindfulness, physical well-being, healthy eating, & connecting with Nature

If you don’t feel like you are performing at your best and are looking to take you life to the next level, the solution isn’t as complicated as you may think. Let’s see how…

Make small changes over time that build a life of intention and purpose.


This seems difficult because most of us are stuck in the modern digital era where everything must happen quickly and right away. That we must hustle constantly…

Society has taught you the wrong things though…
Society makes you believe we only have time for work.
Society makes you believe success is a full bank account.
Society makes you believe we have no time for what matters.

This is what society will have you believe LIFE is really about. This is WRONG!



You need to shift your thoughts to what Life is TRULY about.

Life is about connecting with Nature.
Life is about spending time with family.
Life is about building strong relationships.
Life is about physical and mental well-being.

This is where you NEED to focus your time and attention.

Changing your perspective / mindset, learning to reshape your thoughts / actions, and creating consistent small habits that will build momentum is how you LEVEL UP!



My name is Bryan Sagray, and I’m a High Performance Personal Coach for people ready to transform their life to live EVERY single day with intention AND purpose!

Being a spouse, leader, entrepreneur, foot & ankle surgeon, friend, and endurance athlete with a degree in nutrition, I have experienced first hand the struggle of life.

I’ve been through burnout, hardship, & failure over my long career. Learning who I am is what transformed my life mission to be one focused on intention & purpose.

Uncover the simple daily habits my clients use to create intention, develop a real purpose, improve consistency, reclaim time for what matters most, and build better relationships with family, friends, & colleagues! SMALL changes for larger impact!


During this 1:1 call, I’ll personally help you:
Recognize your current situation
Identify your ideal life forward
Develop a personalized plan
Layout how we can work 1:1 to create small habit changes to live a life of intention and purpose.

If you aren’t eating apples, you should be…



Apples, the 4th SuperFood I will discuss.

The origin traces to China & Kazakhstan.
Domesticated at least 4-10K years ago.
Apples supply antioxidants & nutrition.
There are nearly 7500 types of apple.

Apples may keep the doctor away.
Let’s see their health benefits.
And ways to enjoy apples.
____________________________________

Here’s the main health benefits of apples:

1. Bone Health

-Antioxidants & anti inflammatory flavonoids increase bone mineral density.

2. Brain Health

-May delay Alzheimer’s & dementia. Help to reduce anxiety, stress, & depression.

3. Heart Health

-Polyphenols, flavonoids, antioxidants, & fiber, lower cholesterol, blood pressure, & risk of heart disease or attack.

4. Weight Control

-High fiber & water content helps you feel full, reduce hunger, & eat less calories.

5. Digestive Health

-High soluble & insoluble fiber maintain gut health & microbiome bacteria.

6. Rich In Nutrients

-Full of vitamin C & potassium, along with quercetin & catechin. All linked to less risk for chronic disease & lower mortality.

7. Asthma Prevention

-Unique antioxidants protect lungs from damage & reduce risk of asthma.

8. Immune System Support

-Apple skin is packed with unique properties shown to boost the immune system at fighting illness & infection.

9. Lower Type 2 Diabetes Risk

-Numerous studies show the high levels of polyphenols lower type 2 diabetes risk.
____________________________________

Ways to add apples to your diet:

Plain
Soups
Salads
Smoothies
With cheese
On a sandwich
Mixed into yogurt
With peanut butter
With roasted veggies
Paired with lean protein
____________________________________

Apples are perfect for a healthy lifestyle.
They are loaded with nutritional benefit.
There’s a variety of apple for everyone.

If you want to live longer & healthier,
Reduce your chronic disease risks,
Add some delicious apples to life.

Make sure you eat the skin.

Not just the fruit flesh.

Follow science.🍎

PS What’s y’all’s favorite apple?
PPS Always check with your doctor.

1:1 Performance Coaching for your brain.

If you’re only doing cardio, that’s a problem…


Strength or resistance training in critical.
It provides benefit beyond just muscles.
It’s more than just lifting heavy weight.

Cardiovascular health is important.
There is no doubt about that at all.
But, body composition is the key.

You need a balanced lifestyle.
Let’s look at the benefits.
____________________________________

Here’s how strength training benefits you:

1. Improved Bone Health

-Stimulates bone growth, bone density, & reduces the risk of osteoporosis.

2. Better Glucose Control

-Improves insulin sensitivity & glucose absorption, reducing type 2 diabetes risk.

3. Improved Mental Health

-Releases the bodies feel good chemicals, improves mood. Helps with sleep quality. Reduces anxiety & depression symptoms.

4. Better Body Composition

-Reduces body fat & increases muscle mass, lowering obesity related diseases.

5. Enhanced Metabolic Rate

-Regular strength training increases basal metabolic level, burning more calories.

6. Improved Physical Health

-Improves balance, coordination, & flexibility. Helps prevent falls & injuries.

7. Improved Cognitive Function

-Emerging research shows improvements in memory, attention, & brain function.

8. Improved Cardiovascular Health

-Studies show reduced risk of heart disease, high blood pressure, obesity, & high cholesterol.

9. Reduced Risk of Chronic Disease

-Studies show less chronic inflammation, arthritis, diabetes, & even some cancers.

10. Improved Muscle Mass & Strength

-Increased muscle mass & strength makes daily tasks easier & reduces injuries.
____________________________________

Strength training improves body & mind.
These are science backed benefits here.
Cardiovascular training is useful as well.

As you age strength naturally drops off.
Training your muscles prevents falls.
It can help reduce many injuries.

It can help you live healthier.
It can help you live happier.
It can help you live longer.

You can start right now.
You don’t need a gym.
You just need action.

I’ll share how soon.

Stay tuned.🌵

PS Are you strength training?
PPS Photo of my previous home gym.

1:1 Performance Coaching for your brain.

If you aren’t eating oats, you really should be…


Oats, the 3rd of 24 SuperFoods I’ll discuss.

Origins trace to China around 7000 BC.
By 1000 BC they had reached Europe.
Loaded with antioxidants & nutrition.
They are used by so many cultures.

Helping you live longer & healthier.
Let’s see the real benefits of oats.
And several ways to enjoy them.
____________________________________

Here’s the health benefits of eating oats:

1. Nutrient Rich

-Full of vitamins, minerals, & antioxidants. Like copper, iron, zinc, manganese, the B vitamins, phosphorus, & magnesium.

2. Better Heart Health

-High levels of beta-glucan (soluble fiber), lower bad LDL cholesterol & reduce stroke & heart disease.

3. Improve Skin Health

-Full of antioxidants & anti inflammatories that promote healthy skin & lower skin diseases like eczema & psoriasis.

4. Boost Immune System

-High levels of beta-glucan enhance your immune system to fight infection & boost white blood cell efficiency.

5. Support Healthy Aging

-The antioxidants reduce oxidative stress & inflammation, protecting against cancer, cardiovascular disease, & brain function.

6. Support Digestive Health

-High levels of soluble & insoluble fibers improve gut health & the gut microbiome.

7. Aid in Weight Management

-Oats are a low glycemic food which maintains blood sugar, keeps you feeling full, & helps you eat fewer calories.

8. Stabilize Blood Sugar Levels

-Oats improve insulin sensitivity & are good for diabetics or lower diabetic risks.
____________________________________

How to enjoy & add oats to your lifestyle:1

Yogurt
Smoothies
Oatmeal bars
Oatmeal muffins
Oatmeal clusters
Overnight oatmeal
Traditional oatmeal
Oatmeal fruit parfait
Swapped into Risotto
Blended into soups or stews
____________________________________

No drawback to add oats to your lifestyle.
They offer so many nutritional benefits.
They are easy to cook & add to meals.

If you want to live healthier & longer,
Reduce your chronic disease risks,
& control your weight & appetite,

Grab some oats at your grocery.
Aim for steel cut organic oats.
They pack a serious punch.

They taste great,
Are shelf stable,
& are versatile.

Eat oats.🌾

PS How do y’all enjoy oats?
PPS Photo of my steel cut oats & fruit.

1:1 Performance Coaching for your brain.

Here’s something easy you can do now to improve your entire life…


Take the time to practice gratitude daily.

My wife & I express gratitude every AM.
Sending a short text message works.
Or a hand written well placed note.
Sets the tone for a great day too.

The other person sends one back.
We also like to include a photo.
It makes it more personal.

It takes only a few minutes.
It brings you much closer.
It keeps the love strong.

And it has other benefits too…
____________________________________

Health benefits of practicing gratitude:

1. Enhanced Sleep

-Daily gratitude improves sleep duration, quality, & length in REM stages.

2. Boosted Self-Esteem

-Increases our own sense of well-being, lowers social comparisons, & brings joy.

3. Better Physical Health

-Helps with recovery, lowers aches & pains. Encourages people to exercise, eat healthy, & get regular doctor check-ups.

4. Improved Mental Health

-Reduces stress chemicals & increases pleasure ones. Lowers anxiety & depression. Helps focus & memory.

5. Reduced Stress & Improved Resilience

-Studies show it can help PTSD & trauma survivors overcome major hurdles.

6. Enhances Empathy & Lowers Aggression

-Helps people be more sensitive, have better relationships, & be more self aware.
____________________________________

There’s lots of ways to practice gratitude.
Use a journal, text, call, email, or letter.
Gratitude helps the giver & receiver.

It doesn’t take long to practice this.
But, it creates that little ripple.
That ripple spreads quick.

It can bring people closer.

It can change the world.

You can change.🌵

PS “Gratitude is not only the greatest of virtues, but the parent of all the others.”

PPS Anyone know who said that quote?

PPPS Photo from recent gratitude texts.

1:1 Performance Coaching for your brain.

Eating out is expensive & can ruin your health…


Stop going out so frequently 4 your meals.
Reduce ordering takeout & delivery food.
Studies find eating at home is healthier.

There are multiple reasons as to why.

It’s much easier than you realize.
Many are already WFH anyway.
Making cooking much easier.

Let’s dive into the benefits.
____________________________________

Here’s benefits to home cooking:

1. Food Safety

-You control all aspects of food from start to finish. Lower risk of food borne illness.

2. Family Health

-Let’s children, family, & friends get involved. Builds social interaction & helps with nutrition education & home skills.

3. Mindful Eating

-Improves lifestyle behaviors & choices by increasing awareness of what goes into our bodies.

4. Less Expensive

-Buying quality whole food ingredients is far less expensive than eating out often.

5. Portion Control

-Able to easily control amount of food & calories, helping with weight management.

6. Nutrition Control

-Able to select each ingredient used. Studies show less sugar, trans fat, salt, calories, & other harmful chemicals when you cook at home.

7. Improved Diet Quality

-Research shows the more you cook at home the better your overall health & diet.

8. Mental Health Benefits

-Cooking at home is a creative outlet & can help reduce stress, anxiety, & depression.

9. Lower Risk of Chronic Disease

-Those that cook at home more often have lower risk of type 2 diabetes, obesity, & cancers.
____________________________________

Eating & cooking at home isn’t that hard.
Start by adding just one meal per week.
You can even consider home meal kits.

It’s a great way to involve the family.
Turn off the TV & put phones away.
Spend time doing things together.

You can have groceries delivered.
Waste less time driving for food.
Prepare several meals at once.

It’s also great for date night.
We’ve lost weight together.
And also had loads of fun.

Take control of your health.

Invest where it matters.

Cook at home.🌵

PS How often are you cooking?
PPS Need tips to start, reach out.

1:1 Performance Coaching for your brain

Some moments in life you never forget…



This beautiful photo is one of those times.

We were in the Florida keys with friends.
I was still practicing surgery at the time.
Seen from the outside, life was perfect.

I had the honor of being the best man.
Everything was set up just perfectly. 
I was 3 min from walking the aisle.

My cell phone rang, it was my mom.
I got a weird feeling this was bad.
Mom & dad were both talking.

So upset & fast all at once.
I was barely able to hear them.
I got the just of the conversation.

Dads lung cancer was back again.
It was stage 4 & all over his whole body.
There was nothing else that could be done.

My father was the best coach I’d ever had.
I’ll never forget what he said to me then.
“Son, life is about the present time.”

“It’s about where you are right now.”
“Do you understand what I’m saying?”
For the first time in my life, I understood.

He wanted me to be there for my friend.
Enjoy the evening with my wife Lauren.
Today, not for yesterday or tomorrow.

Up until that point in life, I buried emotions.
I pushed them down deep & ignored them.
I didn’t talk about them or want any help.

Dad was gone just a few months later.
His lessons live on in me to this day.
One of the reason I am coaching.
____________________________________

Don’t spend the majority of life like I did.
Don’t just keep trying the same stuff.
Don’t think you can do it all alone.

Asking for help takes real strength.

You can learn to accept emotions.
You can embrace those feelings.
You can control your thoughts.

Don’t run from the hard stuff.
Don’t think it’ll just go away.
Don’t hide & burry it deep.

Find someone to help you.

You need to be challenged.
You need to be committed.
You need to be supported.

Live with purpose.

Find true clarity.

Take action.

Thrive.🌵

PS Are you doing the inner work?
PPS Lauren & I in 2016, such babies.

1:1 Performance Coaching for your brain.

A cup of coffee could change your life…



The night after my wife & I randomly met,
She my waitress, me a medical student,
We even exchanged phone numbers.

We went for coffee that next morning.
It was really our first date together.
It turned into lunch & dinner too.

I’ll never forget that day as long as I live.
There are times in life that change you.
The moments when you find purpose.

We’ve been side by side ever since then.
Moving all over this country together.
Supporting each other every step.

Our relationship was built on language.
Improved with open communication.
Solidified by deep understanding.

That’s how you are able to establish trust.
That’s how honesty & integrity happen.
That’s how authenticity always wins.

All relationships benefit from real talk.
By putting others needs above yours.
And by serving without expectation.

People remember how you make them feel.
Family, new friends, old friends, strangers.
It’s basic human connection & interaction.
____________________________________

This is precisely why mindfulness matters.
Why emotional intelligence is important.
The reason to live in a powerful state.

It’s where you find creativity & confidence.
It’s when you create alignment & clarity.
It’s how you learn to influence others.

Everything in life is about relationship.
Learning to support & serve others.
Building a community with trust.

We work together to go further.
It starts with conversation.
Maybe a cup of coffee.

You ready 2 change?

Invest in yourself.

Invest in others.

Get results.🌵

PS Ready 4 change, reach out 2 me.
PPS One of my favorite wedding pics.

1:1 Performance Coaching for your brain.

If you aren’t making time to walk daily, you should be…


Start walking about 30-45 mins everyday.
Walking is low impact, simple, & low cost.
Put on comfortable shoes & go outdoors.

Walking is accessible for all age groups.
It’s highly researched & investigated.
It provides lots of health benefits.

Let’s see what walking offers.
And how you can start it.
____________________________________

Here’s what walking can do for you:

1. Improve Sleep

-Promotes longer, better sleep quality.

2. Increase Longevity

-150 mins of walking per week lowers risk of death by 31%.

3. Slow Mental Decline

-Decrease risk of dementia & Alzheimer’s.

4. Weight Management

-30 mins of brisk walking burns 150 cals.

5. Improve Heart Health

-Lowers LDL or bad cholesterol & raises HDL or good cholesterol. Lowers heart attack & stroke risk by around 30%.

6. Enhance Joint Health

-Walking lubricates the joints & builds the muscles.

7. Promote Bone Health

-Walking increases bone density & lowers osteoporosis.

8. Improve Mental Health

-Walking reduces anxiety & depression. It enhance mood & releases feel good chemicals. Do it out in Nature for a boost.

9. Boost Immune Function

-Walking 30-45 mins a day reduced respiratory infection & sick days.

10. Reduce Risk of Chronic Disease

-Regular exercise lowers risk of type 2 diabetes, cancers, heart attack, & stroke.

11. Improves Balance & Coordination

-Walking can help reduce injuries & falls.
____________________________________

Here’s how to add walking to your day:

Dog walk
Coffee walk
Sunset walk
Walk to gym
Sunrise walk
Walk to work
Walk to lunch
Afternoon walk
Walk after dinner
Meeting while walking
____________________________________

Walking is easy to do, affordable, & fun.
It can be done by most any age group.
Start with 20-30 mins per day at 1st.

You can build up time from there.
Walk within Nature for a boost.
Take your dog with you too.

Take your kids & family.
Go with your spouse.
Go with a friend.

Live healthier.

Live happier.

Live longer.

Walk.🌵

PS How do y’all work in a walk?
PPS Harley says less talk, more walk.

1:1 Performance Coaching for your brain.

If you aren’t focusing on this, you should be…



A 2015 study of 140,000 patients said this.
Reduced grip strength, higher mortality.
This was across all income levels too.

Strength training matters so much.
Cardiovascular health does too.
Brain function is important.

It’s all about the balance.
Let’s see grip benefits.
And how to improve.
____________________________________

Here’s how you can benefit:

1. Bone Health

-Grip strength prevents osteoporosis & the risk of fractures.

2. Mental Health

-Grip strength correlates with lower depression rates.

3. Mortality & Morbidity

-Grip strength has been found in numerous studies to reduce overall risk of mortality.

4. Cardiovascular Health

-Grip strength correlated to lower risk of stroke & heart attack. A Lancet study found for each 5kg in grip strength people were 17% more likely to die of heart issues.

5. Cognitive Functioning

-Grip strength reduces risk of Alzheimer’s, dementia, & cognitive age related decline.

6. Overall Muscle Strength

-Grip strength tends to correlate with overall fitness & muscular strength.

7. Independence as You Age

-Correlates with better functioning & less risks of falls or injuries as you age.
____________________________________

10 ways you can improve your grip:

Barbell holds
Plate pinches
Hand grippers
Farmers walks
Finger extensions
Towel or GI pull-ups
Climbing or bouldering
Rice or sand bucket digs
Wrist & reverse wrist curls
Hand therapy ball exercises

*Do several of these each week.
Rotating them for more variety.
Start small & build them slow.
____________________________________

Grip training should be in of your routine.
It’s fun, different, & applies to real life.
It can also make others lifts easier.

Lots of science backs the benefits.
Nothing like a strong handshake.
And being able to open the jar.

All kidding aside…

Live a healthier life.
Live a happier life.
Live a longer life.

Grip train.🌵

PS Are y’all grip training?
PPS Some of training tools here.

1:1 Performance Coaching for your brain.

If you aren’t strength training, you should be. Here’s how to start…


Yesterday I talked about strength training.
Focusing on the overall health benefits.
Today, let’s learn how to get started.

You don’t need a gym membership.
You don’t need a fancy home gym.
You don’t need any weight at 1st.

You need the basic principles.
You need to develop form.
You need consistency.
____________________________________

Here’s how you can start:

1. Learn Correct Form

-Being able to perform the exercise safely & correctly maximizes it’s effect, keeping you from getting hurt. Get help if needed.

2. Bodyweight Exercises

-Learn to do push-ups, squats, lunges, & planks with your body weight 1st. This teaches proper form & builds a baseline.

3. Gradually Increase Intensity

-You can then progress to resistance bands, machines, & free weights. Focusing on form & feeling the muscle contraction.

4. Full Body & Upper / Lower Splits

-Beginners benefit from training the entire body 2-3 times per week or splitting into upper body & lower body muscles. 

5. Focus on Functional, Not Isolation 

-Beginners benefit from the basic compound, full body exercises that translate to everyday movements.

6. Progressive Overload & Consistency

-As you improve, adding weight or reps or intensity will stimulate continued muscle growth & strength. Consistency is crucial.

7. Rest, Recovery, Hydration, & Nutrition

-Proper sleep & time between workout sessions is the best place to invest. After that it’s proper hydration & nutrition. If you don’t fuel & rest the body, it can’t grow.

8. Track Your Progress & Have Fun as Well

-Use a journal or log to track weights, reps, & sets. Track your mood as well. Most of all have fun, find a partner, listen to music.
____________________________________

This is a long post with lots of information.
It will help you overcome the fear to start.
Strength training provides huge benefit.

It helps prevent injury & falls as we age.
It helps make daily tasks easier to do.
It boosts confidence & well-being.

Start with body weight exercises.
Progress to the compound lifts.
Add isolation exercises later.

Sleep & recovery is crucial.
Nutrition can’t be skipped.
Consistency is the secret.

You can live a healthier life.
You can live a happier life.
You can live a longer life.

Still overwhelmed…

Reach out for help.

Get challenged.

Get support.

Get fit.🌵

PS Are y’all ready to strength train?
PPS I did a gym selfie. I’m concerned.

1:1 Performance Coaching for your brain.

If you aren’t eating garlic, you should be…



Garlic is the 3rd SuperFood I will discuss.

It’s origins trace to Egypt, India, & China.
Evidence dates back to 5000 years ago.
Garlic is full of antioxidants & nutrition.
There are at least 120 known species.

Garlic is for more than cooking.
Let’s see the health benefits.
And some ways to enjoy it.
____________________________________

Here’s the main health benefits of garlic:

1. Rich in Nutrients

-Loaded with vitamin B6 & C, manganese, selenium, & fiber. 

2. Improves Bone Health

-Appears to help menopausal women increase estrogen & improve bone health.

3. Contains Antioxidants

-Contains properties to prevent dementia & Alzheimer’s disease. 

4. Boosts Immune System

-Protects against illness & common cold, one study found it reduced colds by 63%.

5. Lowers LDL Cholesterol

-Lowers total & LDL (bad) cholesterol by 10-15%, which lowers heart disease risk.

6. Reduces Blood Pressure

-Garlic lowers blood pressure, which helps reduce risk of heart attack & stroke.

7. Improves Athletic Performance

-Reduces fatigue & increase performance.

8. Detoxifies Heavy Metals in the Body

-Sulfur compounds in garlic protect organs against damage from heavy metals.

9. Adds Flavors to Foods & Many Meals

-Garlic can add to meal taste & flavor, reducing overall calorie consumption.
____________________________________

Some ways to add garlic to your diet:

Raw
Pizza
Pasta
Pesto
Stews
Soups
Pickled
Infused in Oils
Roasted Garlic
Salad Dressing
Add to Veggies
Green Smoothie
Seasoning for Meat
Mashed in Potatoes
____________________________________

Garlic is an awesome add to any lifestyle.
It’s loaded with much nutritional benefit.
It goes so well with many types of food.

If you want to live healthier & longer,
Reduce your chronic disease risks,
And add some bold flavors to life,

Grab some garlic at the grocery.

It’s full of nutrition goodness.

Follow science, eat garlic.🧄

PS How do y’all enjoy garlic?
PPS Always check with your doctor.

1:1 Performance Coaching for your brain.

Summer is almost here, if you aren’t swimming, you should be…


Swimming is top choice for health benefits.
Not everyone has access to a pool or lake.
If you do have access, you should swim.

When I was still a professional runner,
Swimming was a must for training.
Low impact & full body benefit.

It’s also great for rehabilitation.
Great to switch up the routine.
Perfect for the summer days.

Let’s see all the benefits.
And how to get started.
____________________________________

Here’s what swimming has to offer you:

1. Flexibility 

-Wide range of motion keeps you limber.

2. Longevity 

-Studies show swimmers have lower death rates compared to non swimmers.

3. Joint Health

-Research show swimming great for arthritis & other joint issues.

4. Mental Health

-Reduces stress, anxiety, & depression.

5. Cognitive Function

-Helps maintain cognition as we age. May slow dementia & Alzheimer’s onset.

6. Weight Management

-Burns significant calories & lowers weight. Can help reduce abdominal fat.

7. Cardiovascular Health

-Reduces high blood pressure, stroke, & heart attack.

8. Lung Capacity & Health

-Improves breathing capacity & efficiency. May help improve symptoms of asthma.

9. Muscle Tone & Strength

-Engages nearly every muscle in the body.

10. Diabetes & Cholesterol Control

-Reduces blood sugar levels & improves cholesterol levels. Lower risk of diseases.
____________________________________

Here’s some tips to get started:

Safety first
Start in a pool
Stay hydrated
Get enough rest
Build endurance
Work on breathing
Consistency is key
Get lessons if needed
Start with the basic strokes
Add open water swimming last
____________________________________

Swimming may not be ideal for everyone.
And not everyone has a place to swim.
If you enjoy it, it’s a solid exercise.

It provides cardiovascular training.
It provides resistance training.
It provides mental training.

As Summer weather approaches,
Swap a workout with a swim,
Your body will thank you.

You may live healthier.

You may live happier.

You may live longer.

Go for a swim.🏊

PS Anyone swimming already?
PPS I just started up again, loving it.

1:1 Performance Coaching for your brain.

Setting boundaries is not selfish, it’s self care…


Don’t let anyone tell you otherwise either.

Boundaries can do many things for you.

They can preserve your mental health.
They can protect your relationships.
They can promote your wellbeing.

I know from personal experience.
What happens without them.
How it all goes wrong.

I’ll share my story.
Then…
Show you the benefits of boundaries.
____________________________________

As residency director I said no to nothing.
My door was always open, for anyone.
People had complete access to me.

Which meant I was always engaged.
Never able to fully prepare before.
Going from one thing to another.

Spending lots of time on others.
Spending no time on myself.
A recipe for real disaster.

Full burnout took over.
I literally crumbled.
Then, I got help.

Life changed.
For better.
Forever.
____________________________________

Don’t be like me…
Here’s benefits from setting boundaries:

Enhances Productivity
Improves Relationships
Fosters Personal Growth
Preserves Mental Health
Promotes Independence
Encourages Mutual Respect
Promotes Self-care & Self-esteem
____________________________________

Setting boundaries will set you free.

This does NOT make you selfish.

It will conserve your energy.
It will maintain your focus.
It will solidify your drive.

Having trouble saying no?
Does this sound like you?
Not sure where to start?

I’ve been there before.

Let’s get you unstuck.

Here to help you.🌵

PS Do you set boundaries?
PPS Texas Hill Country sunrise.

1:1 Performance Coaching for your brain.

Resources aren’t your problem, it’s lack of resourcefulness…


It’s easy to blame others for your problem.
It’s easy to say you don’t have enough.
It’s easy to say life’s out to get you.

These are just limiting beliefs in your mind.
These are just lies your telling to yourself.
They’re fabrications society taught you.
____________________________________

Try a few of these reframes:

Stop just wishing you had less problems.
Start wishing that you had more skills.

Learn to work much harder on yourself,
Than how hard you work on your job.

Working hard on your job makes a living.
Working hard on you makes a fortune.

The moment you take ownership of you,
Is the moment the world works for you.
____________________________________

All of the great minds thru time knew this.
They knew self discovery was invaluable.
They knew the brilliance of mindfulness.

Your thoughts are what create resource.
Your actions are full of resourcefulness.
Your resourcefulness translates clarity.

With clarity you become consistent.
Consistency will drive your habits.
Habits will produce momentum.

Momentum drives creativity.
Creativity brings solutions.
Solutions solve problem.

That’s where value lies.

Where abundance is.

It’s within you.🌵

PS How are you becoming more?
PPS Harley’s Queen of resourcefulness.

1:1 Performance Coaching for your brain.

Knowledge is worthless without action…



Wisdom is putting knowledge into action.

It’s what separates the good from great.
It’s where consistency creates results.
It’s why action takes ideas to reality.

But…
You need to overcome fear of rejection.
You need to overcome fear of failure.
You need to overcome fear of loss.

When…
You know what you are really going after.
You’re aware of why you want that thing.
You commit to taking consistent action.

Then…
You need to keep checking it’s working.
You pivot or change course if needed.
You maintain energy, drive, & focus.

If…
You can manage to do all of those things.
You can overcome your limiting beliefs.
You can develop intention & purpose.
____________________________________

A shift from primal to powerful occurs.
Incredible things will start to happen.
The world will start working for you.

You will serve without expectations.
You will produce inevitable results.
You will lead a life of abundance.

You will build true legacy.

Good will find good.🌵

PS What fuels your purpose?
PPS Harley says it’s about pool time.

1:1 Performance Coaching for your brain.

If you haven’t tried cold showers yet, you probably should…


Cold plunges & showers are very popular.
You hear them discussed everywhere.
They provide a lot of good benefit.
For your mind & for your body.

I’ll focus on just cold showers today.
Cold showers are more accessible.
Much easier to incorporate daily.
And way less expensive to do.

I spent years cold plunging,
As a competitive athlete,
It works real wonders.

Cold showers for me now.
Let’s look at the science.
And how you can start.
____________________________________

Here’s what the research says:

1. Improved Circulation

-Causes blood vessels to constrict, which increases blood flow & tissue oxygen level.

2. Increased Metabolism

-Activates brown adipose tissue which may increase heat & burn calories.

3. Reduced Inflammation

-Cold helps to relieve swelling & sore muscles & can aid the recovery process.

4. Enhanced Immune System

-Increases white blood cell production & reduces illness & infection. A study from the Netherlands found 29% less sick days from work when people cold showered.

5. Enhanced Skin & Hair Health

-Tightens the skin, improves elasticity, & reduces pores/wrinkles. Tightens the hair follicles making it shinier & resilient.

6. Increased Energy & Alertness

-Many studies show increases in feel good chemicals like adrenaline & others to boost mental & physical alertness & energy.

7. Improved Mood & Mental Health

-Increases endorphins, dopamine, & norepinephrine which improve mood. They also reduce depression, worry, & anxiety.
____________________________________

Here’s a way to start from UCLA Health:

Start slow- 30 secs, aim for 5 mins.
Keep it low- Aim for 60 degree water.
Alternate it- Repeat hot & cold, end cold.
____________________________________

Starting to do these daily changed my life.
Cold showers won’t be for every person.
You need to start slow & build up slow.

It’s great in the morning to get going.
It’s great at night after a workout.
It’s great for igniting curiosity.

They conserve water usage.
By getting you done quick.
Ok, that’s just me joking.

All kidding aside though,

Give cold showers a try.

You may love them.🧊

PS Do y’all cold shower yet?
PPS Photo of our old bathroom.
PPPS Check with your doctor first.

1:1 Performance Coaching for your brain.

Sunday Scaries make you feel stuck, burnt out, or not enough…


You aren’t alone by any means at all.
I’ve been there so many times too.
Just hating Mon & living for Fri.

There are things that can help.
Small changes you can make.
Let’s explore some of these.
____________________________________

Here’s a few tips & tricks you can try out:

Treat yourself to Monday morning perks
Create or journal a Monday to do list
Do none related work projects
Cuddle with your fur babies
Visualize a better Sunday
Create a Sunday routine
Switch on the “off” sign
Talk with a professional
Listen to the message
Change your mindset
Spend time in Nature
Get some solid sleep
Deep breathing
Go for a walk
Mindfulness
Meal prep
Socialize
Meditate
Exercise
Journal
Sketch
Cook
Write
Draw
Paint
Read
Nap
____________________________________

Don’t forget Sunday Scaries are common.
It doesn’t mean you have depression.
It doesn’t mean you have anxiety.

It’s related to your situation in life.
It’s something you can work on.
It’s something you overcome.

I’ve been there myself.
Don’t do it alone.
Ask for help.

Control your thoughts.

Take daily actions.

Make changes.

Find clarity.

Thrive.🌵

PS Feeling stuck, not to worry.
PPS Harley & I can help you get better.

1:1 Performance Coaching for your brain.

Don’t wait until you’re sick to change…



You don’t wait until your car is broken,
To change the oil & maintain it properly,
You take care of it to prevent those issues.

Focus on prevention first…

It’s very simple to improve your overall life.

You just need to change your approach.
You just need to take small actions.
You just need to be consistent.

Start small & build from there.
Let’s see a few simple swaps.
Add a few of these overtime.
____________________________________

Here’s easy changes you can make:

Drink water
Avoid sodas
Take the stairs
Go to bed earlier
Walk or bike to work
Drink one less cocktail
Swap TV for journaling
Meditate instead of movies
Whole food over processed
Change one meal to a salad
Take a meeting while on a walk
Read in Nature instead of inside
Put your phone down & walk the dog
____________________________________

Small change over time has huge impact.
Consistently stacking habits is the way.
Focus on making habits sustainable.

You can’t go wrong investing in you.
You need to play the long game.
You get there taking action.

Keep it simple, keep going.
Results will be inevitable.
And abundance follows.

Think big, act small.

Do that repeatedly.

Consistently.🌵

PS How do you make changes?
PPS Pic of Texas Hill Country sunset.

1:1 Performance Coaching for your brain.

Meditation can transform your life, start now…


I’ve been a skeptic of meditation all my life.
I decided it would be worth giving it a try. 
I started by working on deep breathing.

Meditation dates back 1000s of years.
There are many cultures practicing it.
Many religions incorporate it as well.

It continues to gain popularity.
Let’s look at the benefits 1st.
And how you can start 2nd.
____________________________________

Here’s what meditation can do for you:

1. Slows Aging

-Preserves cognitive function & reduces cellular aging. Helps reduce risk of dementia & Alzheimer’s.

2. Improves Sleep

-Promotes overall calmness & relaxation, helping sleep quality, duration, & REM.

3. Reduces Stress

-Lowers stress, anxiety, depression, & even blood pressure.

4. Better Concentration

-Can increase thickness of prefrontal cortex, which helps attention, memory, & concentration.

5. Increased Grey Matter

-Can increase grey matter, which helps protect the auditory & sensory functions.

6. Lowers Blood Pressure

-Can lower blood pressure & protect risk of heart attack or stroke.

7. Improved Mental Health

-Lowers symptoms & risks of anxiety, stress, depression, & PTSD.

8. Reduced Pain Perception

-Benefits chronic pain symptoms & even acute pain as well. Makes you resilient.

9. Improved Immune System

-Boosts body’s ability to fight off illness & infection.

10. Enhanced Emotional Health

-Promotes a positive sense of well-being, mindfulness, & helps express gratitude.
____________________________________

Simple tips you can use to start:

Read & study how
Find a quiet space
Practice mindfulness
Focus on your breath
Let go of expectations
Be patient with yourself
Decide on length of time
Work with a professional
Consider a meditation app
Start with short sessions first
Choose a comfortable position
Establish a pre-meditation routine
____________________________________

Meditation works best with mindfulness.
It’s part of a complete wellness lifestyle.
It can be simpler with consistent effort.

It’s benefits can be noticed quickly.
It takes just a few mins each day.
It’s worth your effort to study.

Find a quiet, relaxing spot.
Focus on your breathing.
Silence your thoughts.

I’m just starting out.

It’s been worth it.

Give it a try.🧘‍♂️

PS Do y’all practice meditation?
PPS It’s part of a good wellness plan.

1:1 Performance Coaching for your brain.

Best advice I’ve learned 2 weeks into my new business…


Don’t believe everything you read out here.
Don’t follow someone else’s playbook.
Don’t act like an expert day one. 
Don’t just sell a product.

Try this instead…
____________________________________

Question & verify everything that you do.
Have a vision with destinations to reach.
Plan in pencil, take action, & find clarity.

Adjust on the fly & do this frequently.
Learn to ask for help from others.
Take advice with gratitude.
Celebrate the small wins.
Read & write everyday.
Exercise your body.
Set boundaries.
Block noise.

Eat healthy.
Go into Nature.
Protect your time.
Learn to public speak.
Prepare to work long hours.
Make small consistent changes.
Always be a product of your product.

Be authentic, genuine, & vulnerable.
Expect to fail often, learn from it.
Work on consistency above all.
Build emotional intelligence.
Make time for your family.
Make time for yourself.

Sound like a lot of hard work to you?

Good…
It’s incredibly hard to build value.
It’s incredibly rewarding though.
It’s incredibly powerful 2 serve.

Once you have momentum.
Once you have alignment.
Once you have direction.

Results are inevitable.

Abundance follows.

That is legacy.🌵

PS How are y’all building legacy?
PPS Make Harley your official mascot.

1:1 Performance Coaching for your brain.

Taplio

Bryan Sagray DPM FACFAS🌵's Linkedin Analytics