Alex White Health and Wealth

040: Health & Wealth: Why Both Are So Important – Part 2

Jan 29, 2021

Staying in shape has a huge impact not just on your physical health, but your mental and financial health as well. If you want to make changes, you probably have some big questions: how do I get in shape? And what’s the connection between health and wealth?

Joining us to help answer these questions is Alex White, who is back for round 2 on the podcast! Alex is the co-founder of Peak Human Performance in Columbus, Ohio, where he creates customized private training plans for active people including nutrition coaching, mental performance, Pilates, weightlifting, and small group training.

Today, Alex and I are talking about the value of setting health and wealth goals, why it’s never too late to adopt good habits, and simple things you can do right now to have an immediate, dramatic, and positive impact on your life.

Here are just a handful of the things that we'll discuss:

  • Why our finances and our health go hand-in-hand.
  • The value of tracking and monitoring your physical activity alongside your finances.
  • How regular exercise and cardiovascular activity can boost your immune system and help you recover more quickly from illness.
  • Why failure and loss are such powerful learning tools in business and in life.
  • Easy steps you can take to improve your daily routine and transform your mindset.

Interview Resources


LeAnne Siddell: It’s The Retirement Trainer with Ed Siddell, a podcast about finding ways to help you become financially fit for your future no matter what shape you’re in now. Staying in shape is so important for our mental health, physical health, and our financial health. So, how do we get in shape and what’s the correlation between health and wealth? This is LeAnne Siddell and here to help us with all our questions to give us some guidance and help us stay in the best financial shape possible, The Retirement Trainer, Ed Siddell. Hey, Ed. 


Ed Siddell: LeAnne, good morning. How are you?


LeAnne Siddell: Good. Getting organized. It’s Monday again.


Ed Siddell: It is. What a shock. It happens all every week. It starts on the same day. It’s crazy.


LeAnne Siddell: Some days Monday’s hurt.


Ed Siddell: Yeah. More than others. And the short weeks like last week, the holiday week, those are harder. 


LeAnne Siddell: Actually, four days a week is kind of my pace.


Ed Siddell: There you go. That would be bad.


LeAnne Siddell: Never get anything done. Anyway, go ahead.


Ed Siddell: No. I mean, everyone always wants to know why we always talk about health and wealth together but the correlation, I mean, they’re really synonymous when you think about it. I mean, they really are because I say this all the time. It really has, it doesn’t matter how much money you have. I mean, you can have all the money in the world. No one else has a penny. You have it all but if you don’t have your health, it doesn’t matter.


LeAnne Siddell: Yeah. You’ve said that many, many, many times.


Ed Siddell: So, so many times, right?


LeAnne Siddell: Yeah. 


Ed Siddell: When we’re talking about health and finances, and we saw it this past year, not to bring up COVID again but it’s a real deal and we’re still kind of going through that recession right now. And when people’s finances are affected, it has a negative effect on your health because of the stress and everything else. So, they really do kind of go hand-in-hand and it’s just like anything else. You need to have a plan. So, when things go bad, you need to know what to do next. And it’s the same thing when you go to work out. Whether you’re running, you just don’t put on shoes, I guess some people do, and they go for a run but how far are you going to go? Where are you going to go? So, that way you can track and monitor and make sure that you’re doing what you’re supposed to do and you get better every time you do it. Same thing with lifting weights, right?


LeAnne Siddell: Yeah. And that’s why people like classes so much, at least me. I like to walk in. 


Ed Siddell: The trainer. Yeah. 


LeAnne Siddell: They have it all planned out for me already. My brain just needs to focus in on seeing what somebody else lays out in front of me. It gives me a feeling of accomplishment and sometimes I push myself a little bit harder when I’m in a class than when it’s just me in my basement.


Ed Siddell: Right, because of accountability. I mean, that’s really what it comes to and it’s the same thing when it comes to a financial plan. When you have that roadmap laid out, your goals, you know what it is that you want and then someone helps you lay it out and you know what to do next to make sure that you’re in the best financial shape possible when you retire. But we’ve seen it so much over this last year, the effect that this last year has had on people’s health and financial well-being that we decided to invite back, welcome back, Alex White.




Alex White: Thank you so much for having me. 


Ed Siddell: Yeah, we had such a great response. The last time you were here, we decided to invite you back and do round two if that’s all right.


Alex White: Awesome. I love it. 


LeAnne Siddell: Well, there were a lot of loose ends, a lot of things that we didn’t dive into that I think we could have gotten into. So, I’m glad you’re back. Welcome. Welcome.


Alex White: Yeah. Thank you for having me. I appreciate it.


Ed Siddell: Yeah. So, again, just as a reminder, just in case you didn’t catch the first podcast, Alex is the co-founder of peak human performance in Columbus, Ohio, actually, the Dublin/Plain City.


Alex White: Yeah. Right there on the cusp.


Ed Siddell: So, look, last time we talked a whole lot about health and wealth and everyone needs a trainer no matter what it is that you do. LeAnne just talked about being able to shut off and following instructions and being trained and I wish we had recorded after we shut it off last time some of the things that we were talking about, the impact that this has had on kids, and the importance of the habits, right? Developing those habits at an early age whether it’s fiscal responsibility, physical health, and doing things the right way because if you save the wrong way, if you spend the wrong way, if you lift the wrong way, train the wrong way, you can get hurt. 


Alex White: Even more detrimental if you just think the wrong way. That’s the foundation is the thought process. For me, it’s been 37 years of exploration learning because, as a kid growing up, not necessarily being taught how to think dynamically, how to make mistakes, and understand that that’s okay. Right? You come up in a system 20, 30 years ago that was designed to make you say like, “Alright. Either you’re an A or you’re an F. This was right or this was wrong,” and it was never really teaching you, “Okay. It’s wrong because of this and here’s how we fix it and it’s okay that it was wrong because this is part of the process of getting better.” 


Ed Siddell: It’s okay to fail.


Alex White: It’s okay to fail. 


Ed Siddell: Absolutely. And that’s how we learn.


Alex White: That’s it. Yeah. It’s the idea, the thought being taught that that’s okay and learning. So, even from a financial perspective, I’ve got a two-and-a-half-year-old that we are talking about the concepts, I’m laying the groundwork for her in the concepts of what we do with money or how we think about money because she will see like a penny on the ground and she goes, “I want those monies.” And I laugh about that because it’s so cute but at the same time it’s like I want to make sure that I’m fostering an environment where she’s understanding the responsibility that comes with that and how to be intelligent about those things. So, it’s one of those things where I think when you talk about all the things that we need to be taught as children how to think is one of the most important ways.


Ed Siddell: Yeah. And then it becomes a situation where, well, I mean, it becomes habitual, right? And it’s those habits, good or bad, that really develop and it’s hard when you get to be my age at 23. Oh, come on, really? Come on, guys.


LeAnne Siddell: Well, he kind of left me speechless. 


Alex White: She was like, “Ah… Wait. What?” 


LeAnne Siddell: Catching up a little late.


Ed Siddell: The older you are, the harder it is to break those habits and reform them, right?


Alex White: Well, you know what, it’s actually really interesting. So, as we’re talking, I brought two things that I thought were pertinent to our conversation that are extensions from what we kind of talked about after the microphones turned off last week or a couple of weeks ago. And in the habit aspect is actually one of those things where we start talking about brain development. For a long time, the ideology from a scientific perspective was that you got what you got and that’s it. And what we are finding out more and more, literally, it feels like every month, every quarter, something new is being published, some fantastic study is coming out that’s just reinforcing the knowledge that as human beings, regardless of the age, neuroplasticity is something that we have the ability to form. And creating new habits are things that we have control over, regardless of age. So, when you’re talking about being late to the game in starting your habits in investing, you have the ability to create new lines in your brain that make it easy for you to do that. It is all about how you structure the incentive and what we spent a lot of time talking about last time was what’s the purpose? If the purpose is important and it’s driving you, you’re going to be connected. So, now you have these… 


Ed Siddell: And it’s clear.


Alex White: And it’s clear. That’s it. 


Ed Siddell: You understand and you can connect with it. 


Alex White: You got it. 


Ed Siddell: I mean, that’s the whole.


Alex White: And then the next thing is the environment and I think now with technology the way that it is, things like Acorns and other easy ways to start investing, you can make it automatic for yourself even as simple as, “Hey, redirect this fixed amount or this percentage every month, every week,” like it’s just taking the time to do it and making sure that you understand the value behind it.


Ed Siddell: Yeah, it’s that decision, right? You’ve got to decide. And so, I always tell people when I’m teaching a class if you look at it as a timeline, right, so you’re where we’re at right now, okay, to some point in time down the road, we’re all going to be in our future financial situation. 


Alex White: Absolutely. 


Ed Siddell: And whether it’s tomorrow or 20 years from now, that’s going to be the future. And so, we all have to decide what we’re going to do during that time period because we’re all going to be in one of four situations. We’re either going to be in the ideal situation, we’re going to be in an okay situation. Unfortunately, some people are not. They’re going to be in a poor situation and we’re seeing it right now where some people are in crisis. That’s the big difference between deciding to make a change and just kind of drifting and doing what you’re doing.


Alex White: Yeah. We refer to that as like thriving, striving, or surviving and it’s this movement that we take in our lives, in our confidence, in what we do, how we execute. When things get tough, we instantly go to the state of survival and we turn inward.


Ed Siddell: Fight or flight.


Alex White: That’s it. We turn inward and now we’re saying like, “Well, what are the minimum things that I need? I need this, I can get rid of that, I can…” Then when we feel like we’ve got a plan, we’ve got some confidence behind it, now, we really start pushing into that like, “Alright. I’m striving now,” like I’m feeling pretty good with this. Then all of a sudden, when things click, now it’s like, “You know, I’m thriving,” like this is automatic. I don’t have to think. I’m not worried. We look at those as being like the three phases of life and oftentimes you refer to the financial timeline and the gift of compounding time and interest.


Ed Siddell: Right. The compounding effect. 


Alex White: The compounding effect, what is that? Einstein says that’s like the seventh Wonder of the World or something along those lines. 


Ed Siddell: Eighth Wonder of the World. Yeah. One of the greatest scientific discovery. Yeah, you’re absolutely right. 


Alex White: And it’s the same concept when we talk about fitness. I think that people get acclimated to the concept that if I go and do this for the short time, I’m going to get this result. But COVID, even in my own personal experience, having caught COVID, knowing that I’ve spent a lifetime, sometimes it’s consistent every day, sometimes twice a day, working out, stretching, eating, doing all sorts of things. And then other days, when it’s busy, you’re not in that same rhythm. But over the period of time of my life, over the last year, several years, led up to I got sick and my body was able to handle it really well, better than a lot of other people. For me, as someone who doesn’t get sick often, it was uncomfortable. It was uncomfortable. Absolutely. But it was manageable. And all of the things that I’ve done prior to that, leading up to that experience, going through that, one of the things that I kept telling and talking to my clients about and talking to our community about was the feeling knowing that if I wasn’t as strong cardiovascularly as I was, man, like even the difficulty that I could feel, I could feel that change. If I was not in shape with that, I could only imagine how difficult that could be for someone. 


Ed Siddell: Oh, absolutely. I mean, you had a plan. You’ve been working that plan for decades. 


Alex White: It’s a lifestyle. 


Ed Siddell: It’s a lifestyle and that’s really what it is and it didn’t mean that you’re immune, but it gave you the ability to bounce back that much quicker. You’re going to have peaks and valleys but it’s being able to reduce those peaks and lessen those valleys. I mean, that’s really what it comes down to.


Alex White: Yeah. 


LeAnne Siddell: Financial health works the same way. Financial health, new account for some of those blows that you get along the way and it means just a stabilizing force for you. Very much the way our bodies work, it’s kind of like gives you that peace. I don’t want to call it peace. It just gives you the ability to have that moment. 


Ed Siddell: To recover that much quicker. 


LeAnne Siddell: And recover. Yeah. 


Alex White: Well, you think about it like this. Like, I’m a huge fan of Ray Dalio and we talked about the market resetting, right? And it’s basically like, if you think about it, it takes what, three years for the market to tank, and then it grows for the next 9, 10 years and then it tanks and then it grows, and it tanks and it grows. It’s just this ebb and flow but if you look back over the last 40, 50 years of the market, which way is it going? 


LeAnne Siddell: Up.


Ed Siddell: Up.


Alex White: Yeah. And when we think about our lives, I think people get fixated on like what’s happening at this one point, irrespective of what’s happening over the bigger picture. Again, there are going to be times when you’re able to do what you got to do and then you get a new job, boom, right? Now, you got to take a backseat and redirect your focus and your back on it. You got to do it and now you got kids, and then you got this and then you got grandkids and then you got all these changes. 


Ed Siddell: Life happens.


Alex White: Yeah, it’s the 80/20 rule. 80% of the time do what you need to do, 20% of the time, shift gears, download like fix it and I think it works with the financial aspect.


Ed Siddell: And it does. It’s all timing too. So, if you have that plan in place, I mean, whether you’re injured or you’re working that plan. And so, let’s just say that that’s the valley. And so, you know it’s going to be short-term but if you were doing what you’re supposed to be doing the whole way, your recovery, your lifestyle, your diet, you’ve kind of built that Kevlar around yourself so your immune system and you’re going to be able to bounce back a lot quicker. And it’s the same thing financially because you can’t time the market but what you can do is kind of set it up in such a way that if the market does tank, it’s really not going to affect your ability to live and it’s the same thing when you get injured, right?


Alex White: Well, it’s funny, because as you’re talking about it, the thing that I’m picturing right now is that you said you can’t control what the market does. As a coach or as an athlete, I can’t control what’s happening in life like I can sprain my ankle, tear my ACL, if I’m an adult I’ve had female clients let me know, “Hey, I’m pregnant again,” and I had this whole plan laid out, and now it’s like we got to redirect this or I’ve got a client says, “Hey, I’ve been diagnosed with X, Y, and Z.” All right. Cool. Like the market in what life throws at you are always going to ebb and flow but what we’re talking about is developing the skills to basically shift our focus in a bucket. And let’s say, for example, there are two points that I want to make here. The first point is, if you do get injured, you have to have knee surgery. The compounding effect of all the work that you’ve done leading up to that is going to allow you to recover from that, that much quicker, that much faster, that much better. And in those moments, when you’re not able to run or bike or do the things that you normally would be doing, in order to keep yourself healthy, it’s just about shifting the focus. The exercise piece may adjust a little bit. Maybe you go into swimming for a bit. You adjust this bucket here where instead of like we might invest more into stocks and take a little bit more out of bonds. 


It’s the same thing, “Hey, I’m going to pull back a little bit on the exercise output piece. I’m going to focus on these lower activity exercises, and I’m going to focus more on what my nutrition looks like. I’m going to focus more on what my mindset looks like so that I’m not letting my ego pick at me about the fact that, yeah, that I can’t do this,” and I think that it’s crazy how we’re talking about this that had so many similarities and correlations. 


Ed Siddell: It does. Alright. Let’s take the abstract of that and say, “Okay. If you had the right lifestyle, the right diet, the right nutrition, you’re going to be able to bounce back,” but let’s look at it a different way maybe. Let’s just say that you not only didn’t have those, or maybe you did, but you were working out the wrong way. And because you did it the wrong way, you had the wrong information, and you let your ego kind of dictate what it was that you’re going to do. That’s what actually caused the injury. So, you can actually look at it both ways. Sometimes we just don’t know what we don’t know and leaning on those experts, I mean, it makes a world of difference. Alright. So, I’m going to throw it out here a couple of years ago, I couldn’t move. I actually couldn’t walk. You remember when I called you? 


Alex White: Yeah, absolutely. 


Ed Siddell: I was like, “Oh, Alex. Okay. I can’t move.”


LeAnne Siddell: He would sneeze and he’d be done for an entire week.


Ed Siddell: Oh, yeah. I’d bend over, pick up a pencil, and I was done. And so, I was stretching the wrong way. I wasn’t doing and just coming over the time that you spent with me. We worked up that plan and quite honestly, he’ll testify. I still do it every morning. It’s 20 to 30 minutes. I do those rolling exercises and it does. It’s not perfect but when my back goes out, I’m not having that same problem and I recover that much quicker. So, doing the wrong thing put me in the situation that I was and doing the right thing, again, it doesn’t prevent it but it makes it that much easier to recover.


LeAnne Siddell: And I got to tell you, my entire life I’ve told you I’m not a fan of working out but I watch him every single morning he does the exact same thing. But when I say it’s contagious, when you have somebody that their frame of mind is one foot in front of the other and we’re going to go through the motions even on the days that I don’t feel like it, those are the big overcoming moments that I think I watch people both financially like you said earlier choosing, choosing to say, making that active decision and I think that works for your health as well. You have to make that active decision that it’s not just going to be until I lose 20 pounds. It’s going to be a lifestyle. So, that’s what I get. I watch people get caught up in weight. I watch people and body issues and once they feel like they’ve accomplished that body issue, it’s no longer a priority. And that’s where I think a lot of people, similarly, I want to save $15,000 or I want to buy a house and then check the box, it’s done, but I think what we’re trying to say here is this is a…


Ed Siddell: It’s got to continue. Yeah, it really is.


Alex White: So, are you guys, are either of you familiar with game theory? 


Ed Siddell: Oh, yeah. 


Alex White: Okay. So, this is something that I really nerded out on like maybe a year-and-a-half ago. My mind at the time was just so enamored with this concept and how it fits in with people that I know, both from coaching, maybe as an athlete, but really adults and clients that aren’t competing for something. Because you either have this infinite mindset which is the lifestyle or you’ve got this finite mindset. I’m only going to do this until I get this. And really getting comfortable and familiar with those theories and the ideas behind them completely changed the way that I viewed clients when they would come in and we would do our strategy sessions because the way that they’re talking to me and telling me what values they have is telling me what their mindset is, whether this is an infinite or finite person. And strictly from that conversation, I have been so much better at discerning how to approach them to help them understand where their pitfalls are going to be, and to help overcome them.


Ed Siddell: And managing their expectations. 


Alex White: And managing their expectations. Absolutely. 


LeAnne Siddell: Well, I do want to know how you overcome because I am a highly competitive person but I’m like competitive to the end of the race. So, I want to win but there is a finite timeframe for me. So, how do you overcome when you have, obviously, I have somebody that is very focused on workout and lifestyle and that makes it a little bit easier, but I am curious, I do have a son that I believe he sees the goal line and that’s as far as he’s going to go. And so, you got to continue to say, “No, no, keep going. Keep going.”


Alex White: From my experience in working, again, with a variety of people, that finite mindset you have to take that person from the here and now and you’ve got to take them up to the 30,000 view. And from there, you need to start having a different conversation with them about how this maybe plays in with whatever the next thing is. Because you have to think if their only focus is from here to the goal line, well, what is our pursuit? What is our action? How are we interacting with the other people, the players, the teammates, the coaches around me to get from here to there? Is this building in terms of evolution, the communication skills, the work ethic, right? Because the reason why I love athletics and training per se, training specifically, is because the work that you put in physically is only a representation of what you are mentally capable of handling. And there are studies after studies, or study after study, that proves why we’re able to manage so much more in our day-to-day after having exercised is because we are stretching our capacity for stress management. And the changes in our physiology are making it so that we are able to receive that information or good information or things that might cause us to go…  


Ed Siddell: And the chemicals in the brain, the neuropathy.


Alex White: And the chemicals in the brain now change how we respond to that. So, if I haven’t been working out or I haven’t been putting myself through, basically, the wringer to some degree, my threshold for stress is significantly lower. My breathing and my physical control is significantly lower. Therefore, I respond and react to things sharper, faster, maybe more aggressively, or without creating space to think all the way through it. Right? So, when we’re talking about even we go back to this concept of infinite and finite, it’s can you get that person to pull out of this small space for the moment to help them look from the top down? Okay. This is just a chapter but how did the skills and the experiences of this chapter fit in with how you want the end of this book to go? But more importantly, how is that going to set you up for the next five or six books that you read? Or it’s just the one thing about sports and communication and the team and all that sort of stuff that you go through, how does that translate into the work environment, your relationship, and taking critical feedback from a coach? 


Ed Siddell: The discipline. The failure. 


Alex White: The failure. Absolutely. 


Ed Siddell: I mean, we barely touched on it but that’s such a big part of it and learning mentally how to deal with that physical loss, the emotional loss.


LeAnne Siddell: I had a Bible study mentor once tell me, “Do not try and protect yourself from the lessons that God is placing in front.” Don’t try and protect your kids from that because failure is a big lesson.


Ed Siddell: Yeah. There are so many people that have failed and, oh, I’m trending down. My mind just completely went blank here. Oh, shoot. Thomas Edison. There you go. They’re like, “Oh, my gosh, you failed over 10,000 times trying to…” and he goes, “No, no, no, it’s just each failure was one step closer to success.” 


Alex White: Yeah, that’s it. 


Ed Siddell: The reason he was able to do that is because I’m going to bring it back around, he was able to track and monitor what he was doing so that he knew all the tests, so that he didn’t go back and repeat the bad behavior. 


Alex White: You got it. Yeah. 


Ed Siddell: And it’s the same thing when it comes to working out and exercising, and the same thing with finances, too. So, you were talking, Alex, about the difference between people who think long-term and for the moment and setting those expectations. You know, for us, it’s the same thing. We get calls from people, “Oh, the market was up. What do we do? The market went down, what do we do?” You know, it’s like, “Well, wait a minute, let’s look at the bigger picture here and look at the plan. We’re going to work your plan. We’re tracking and monitoring.” And that’s why when we’re looking at the mental and physical health, it gives you the ability to, I think, for me, personally, if I don’t do my normal routine in the morning, my stretching and working out and my other things that LeAnne makes fun of and for, I don’t have the ability to cope as well because I feel like I left something out. I left that void. And then going back and looking at the results, oh, wait a minute. I’m still on my target. I’m still okay. 


LeAnne Siddell: Well, Alex made the reference the last time that we talked about breathing, and honest to goodness, I couldn’t get over how simple but how important and that’s kind of just the taking the deep breath and how different that makes everything, everything kind of builds on that, the breathing aspect. I mean, I’ve sat through a lot of yoga classes. I never really got it. And yet, when you mentioned that the last time, I was like that’s something that’s so simple to build upon but it’s so foundational. 


Ed Siddell: No, it is.


LeAnne Siddell: Well, when I say that, it’s deep breathing. I’m just breathing in and out. Yes, I hold my breath. 


Ed Siddell: I’m laughing because he made fun of me. You probably don’t remember this. So, I think it was the first day and I was in so much pain and I’m like the angst on my face, the pain was on my face. Do you remember saying it? You know exactly where I’ll go. And you’re like, “Hey, Ed, just your face. You look goofy. It looks horrible. Just stop and be calm in your face and the pain will feel that much better. I know it sounds weird.” And I think about that all – and it does. I’m doing different things and I can feel the pain on my face by the grimaces and everything and then I calm it down and it’s so much easier, and it goes right to the breathing. No, it really does, LeAnne. And that’s what made me think of it because when you feel the pain, you can’t breathe and you start to panic, it’s…


LeAnne Siddell: Everything tightens up.


Ed Siddell: Yeah, it does.


Alex White: Well, it’s so funny because when we talk about the human animal, before we could communicate, we relied on nonverbal communication cues, body language, facial expressions, pointing like that sort of thing. There’s so much value in being aware of how we carry ourselves. So, there was this study that was done about smiling. If you’re in a bad mood, bite a pencil. Well, why would you bite the pencil? Because biting the pencil raises the cheeks and just those muscles themselves, getting into that faux smile position starts to change what’s happening in your brain, the chemistry, and then all of a sudden you start laughing at yourself. You know what I mean? And it’s like that was one of those like simple tricks that changes it. So, when we start talking about getting into stretching, I literally said this to somebody this morning, and I’ve kind of evolved that concept to basically being like, “Hey, imagine you’re playing poker and you don’t want your body to have a tell. You don’t want your face to show what you’re experiencing right now.” When you start doing the, “Ehhmm, arrgh,” and your body’s cringing…


Ed Siddell: By the way, he’s making goofy faces.


Alex White: Yeah. I think they could tell by the, “Hooey, hooah.” But when you start doing that, you’re sending a message to the rest of the body. Hey, something’s not right. You got this kink here. That’s saying you’re seeing something that you don’t like or you’re experiencing something that I don’t like. The rest of the body now starts to pull in to defend against that and that’s where we start to get tight. And if you think about not exercising, not breathing, not taking time to stretch, if you’re stretching incorrectly, you’re not breathing through it, if you don’t know what it should feel like, you’re basically taking two heads and you’re just banging them back and forth together the entire time and you’re never getting to that point of release. But when you start building in that conscious awareness of your body and your physical state, you start compounding that with breath control, the inhale, the exhale, the holding, the timing, the tempo of those things, you’re able to literally orchestrate your body in a way that can get changes so fast but you got to learn how to control those other parts first. 


Ed Siddell: Alright. So, let’s do this because we’re getting a little long here. So, give some words of advice. All right, Alex. I mean, what would you tell somebody knowing what everyone’s going through right now? Being the pro, the trainer that you are, food for thought.


Alex White: I think that there are two things that everybody can do every day that will have a dramatic change or have a dramatic impact on their life. The first one is you need to create space for yourself and I think that that space can be as simple as 10 minutes. And you want to fit it in, in like a habit stack, right, where the typical habit stack for most people is they wake up, they go to the bathroom, they brush their teeth, they wash their face, they go to the kitchen, they make their coffee. They’ve got these blind habits that they go. But somewhere in there, creating the intention to sit down for a moment, and just take five minutes to breathe and take stock, what are you thinking about? What are you worried about? What are you excited about? And we call this a brain dump. So, you breathe for five minutes and you just kind of let yourself get together. And then you set a timer, no longer than five minutes, and you just write. We’re not writing for grammar, punctuation, clear thought, anything. Just write and your brain will get all of that information out on paper and then, later on, you can go back and decipher it. But the most important part is not about going back and deciphering. It’s giving your brain an outlet to get all of that stuff that you’re trapped up in your head thinking about down on paper. Because once it’s out of your head, it’s not spinning anymore. You’re not trying to run it to the end of the line thinking like, “Oh, I got to deal with this, and I got to buy this, and that vendors here.” Get it out. And once it’s out, your brain will naturally work through the problems of the day, and it will point you in the direction you need to go. 


Ed Siddell: Because you just filed it. 


Alex White: Because you just filed it. That’s it. 


LeAnne Siddell: I love that. 


Alex White: It literally takes five minutes to breathe for a minute and get yourself composed. You set a timer for five minutes. And when the timer is done, be specific about putting the pen down. Because some people are like, “Well, I’m just going to go a couple more minutes and I want to get these more thoughts out. It’s like no. You’re missing the point. Because then the next time you go to do it, you’re going to go, “Oh, that was 12 minutes. I don’t have 12 minutes. It’s like, “No. You only get five minutes.” So, write. Don’t think. Just write. That’s the first thing. Give yourself some clarity, some space, and some breath. The next thing is movement. And whatever the movement is, it doesn’t matter. Just go and do it. Whether walking is your thing, rollerblading. Take your dogs for a jog, go to the park, go to the gym, just move in some way. By doing that, you’re increasing not only your capacity for stressful environments, stressful things, but you’re adding a little bit to your health. You’re getting your heart rate up, you’re getting your heart rate down. We are humans. Our bodies are made to move. So, move your body in whatever way that is and it can be 10 minutes, it can be an hour and 10 minutes. Whatever your schedule, whatever your time will permit, just do something. 


And that’s the thing that I always get nervous about. You see these studies? I get nervous because like my grandmother, when my grandfather passed away, she went into a home and I got until reading about what should she be doing. And what you start to see is always the thing. They stop going out and doing yard work. They stop raking, walking up and down. You know, now everything is in one space. It’s all flat surface. They don’t have to think and then they start losing their balance, and then they fall down because they’re not moving. Those muscles have atrophied and it’s just a downward spiral from there. 


LeAnne Siddell: It really is.


Ed Siddell: It is. We see it all the time with our own family and clients. 


Alex White: Yeah. So, I just think that the movement piece is so vitally important. And if you can get the movement down, and you’re ready and you want to expand on that in another way, because of your vision of what your life is going to be like if your vision is 75 and active and traveling and going on cruises, and kayaking, and climbing and getting up and down off the ground with your grandkids, those are ways that you can train and move your body to do that proficiently without paying. So, I think those are the two key pieces.


Ed Siddell: Well, and we had talked before you said that for all those listening to the podcast, you’re going to do something special, right? 


Alex White: Yeah. So, what I’ve got set up and we’ll put it in the show notes is a link. They can just go in, submit their information, and what they’ll get is a series of emails. There are things about mindset that some of the stuff that we’re talking about here. There are some things about upper body stretches that they can do to help take off some pressure from their traps and their shoulders. We did one that was all about lower extremity with the hamstrings, hips, and glutes. And I just gave some examples and just a lot of things that I really want to provide value for. 


Ed Siddell: Right. Just to help people out. 


Alex White: Yeah. Somebody goes in, I want them to walk away with two or three golden nuggets that they can implement into their daily routine to make them better. 


Ed Siddell: Awesome. Awesome.




LeAnne Siddell: Well, how can people get ahold of you?


Alex White: Well, if they want to get in contact with me, they can send me an email,


LeAnne Siddell: Great. Well, again, awesome information. I think they got more out of this. Not that the last time that we were together, it was fabulous information. Again, the nuggets, I got another one. So, thanks very much. I really appreciate it. And again, if you are looking for some help from Ed on your finances or getting yourself in shape financially, please reach out to us at Or you can give the office a call at 614-526-4118 or visit our website at Thanks, Ed. Thanks, Alex. 


Ed Siddell: Awesome. Alex, thanks, man. 


Alex White: Yeah. Thank you, guys. I appreciate it.





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