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Eight Tips from a Keynote Speaker to Maintain Health and Wellness


Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

Ever look at a keynote speaker and wonder how they manage to stay so healthy? Expert speaker Andy Core shares eight tips that will help anyone to better reach their goals. And it’s not as hard as you might think. In other words, you don’t have to do extreme workouts every day or only eat lettuce. No, the habits Andy follows are just small changes that will tweak your day and make you your best self.

  1. Cook your own food and bring your lunch from home. Not only do you save a ton of money making your own meals, but also you get total control over the food you eat.
  2. Make time for exercise. Aim to get at least 30 minutes a day. It doesn’t have to be hard. It just has to be something. Take a walk. It will improve your mindset and your health. Need some motivation? Get a dog. Their energy will make you take them for a walk, or risk going insane.
  3. Sleep properly. Not only should you get the prescribed 7-9 hours of sleep a night, but do it at the same time each night and don’t hit the snooze button in the morning. Do this and your body will eventually feel like it has an internal alarm clock. You’ll love the way your mornings feel when this happens.
  4. Moderate your alcohol intake. You don’t have to give up alcohol altogether, but stay on the easy side of consumption. Too much, and it can interfere with your health and work performance. Plus, we all hate hangovers.
  5. Quit smoking. Lighting up is one of the worst things you can do to your body, as it costs you dearly in both your long- and short-term health. Stub out and watch how better you feel.
  6. Go outside. Soak in that vitamin D and feel great about your day. Spending time outdoors, even if it’s just a simple walk, will jumpstart positive brain activity and boost your happiness hormones. Simple scientific advice for a happy life.
  7. Do something every day that scares you. Okay, maybe not literally, but if you’re living a dull life that is stuck in a routine and refuses to take risks, you’re bored. And when you’re bored, you’re unmotivated and lacking energy. So do something different. Especially if it gets your adrenaline going.
  8. Enjoy Yourself. Yep. Take time every day to do something relaxing and enjoyable. The benefit your life will experience with this approach to life will significantly change your day. If everything is serious, you can hardly be happy. So find some way to bring in a bright spot to your day. Everyday.

Follow these eight small changes to improve your health and wellness and experience big results. Start slowly, build on the momentum of small successes, and be on your way to feeling good. Just remember that each habit you want to change must be consistently met with action. Big changes require small actions everyday.

For more information on Andy’s programs,



Lower Cholesterol Levels By Adopting These Habits

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Eating the right foods will help to lower your cholesterol levels!

Eating the right foods will help to lower your cholesterol levels!

High cholesterol levels increases one’s risk of developing heart conditions, so it’s best to keep your cholesterol levels under check. Our unhealthy diets are the major contributors of high cholesterol and by eating the right foods you can actually lower your cholesterol.

Shun away saturated or trans fats. A diet that is high in saturated increases your LDL or also known as bad cholesterol, while a high count of trans fat in your diet will actually lower your HDL, also known as good cholesterol. This two edged sword will put you at great risk for various heart and liver diseases. Processed foods such as cookies, chips etc contain more saturated fat than natural foods such as meat, eggs etc. Also trans fat is only found in processed foods and nowhere in naturally occurring foods.

Eat a variety of organic foods.  To lower your cholesterol you need to opt for foods that are rich in fiber, protein, omega3’s. For instance you can add fruits, vegetables, lean animal protein, whole-grains, legumes, nuts and seeds to your diet. Some particular foods items that you should add to your diet include fish, walnut, oatmeal and olive oil.

To learn more on Andy’s programs



Why And How To Enjoy Your Whole-Grains

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Whole-grains are higher in fiber and nutritional value than processed grains!

Whole-grains are higher in fiber and
nutritional value than processed grains!

A high-fiber diet aids in lowering cholesterol levels and also offers you with nutrients that reduce the risk of cardiovascular diseases and conditions. By choosing to opt for whole grains instead of processed flours, you’ll be able to meet your daily fiber requirements with ease.

Processed or refined foods have low fiber content, plus they are low in nutritional value as well. So aim to always opt for whole grains if you are looking to boost your health. There are several ways to include whole grains into your diet..

Have a whole-grain based breakfast better. For breakfast go for a whole-grain cereal or whole-grain based sandwich, cupcake, pancake or a muffin. Whole grain cereals have high-fiber content and are usually more delicious as well.

Incorporate it in your salads. Try adding boiled whole-grains to your salads to give it more texture and flavor. You can use corn, whole-grain pasta, quinoa, barley, wild rice or brown rice etc if you wish. These whole-grains are highest in fiber which helps to promote a healthy bowel movement.

Bake with whole-grain flours.  Instead of using refined flours for baking, substitute the processed flour for whole-grain flours such as whole-grain wheat flour, brown rice flour, quinoa flour etc.

To learn more on Andy’s programs



Cut out Trans fats And Saturated Fats From Your Diet

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Saturated and Tran Fat raise your cholesterol levels!

Saturated and Tran Fat raise your
cholesterol levels!

Limiting saturated fat and completely cutting out tans fat are the two things you should eradicate from your diet first when trying to eat healthy. Both of these fat sources increase your cholesterol level which also puts you at a higher risk for stroke and heart conditions. There are several ways through which you can cut back on these two fats.

Limit fats that are in solid state. Lay low on fats that at room temperature remain at solid state such margarine, butter or shortening. The only exception to a solid fat is coconut oil or coconut butter. So instead of butter you can switch to coconut butter. Coconut based fat actually help to lower cholesterol levels and also induce weight loss. Fat in animal protein too is solid fat so try to choose leaner cuts of whatever animal protein you prefer to eat.

Learn to read your food labels. Most processed or frozen foods have added saturated fat and trans fat in them. So be label-savvy and be wary of sneaky hidden fats that might be present in your choice of packaged food. Keep an eye for ingredients such as “hydrogenated oil” which is just a complex name for trans fat!

To learn more on Andy’s programs


Cooking Tips That Will Keep Your Heart Healthy!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Cooking at home is the best way to stay healthy!

Cooking at home is the best way to stay healthy!

Eating at home is the best way to stay healthy and fir. Preparing and cooking your meals yourself gives you control over your diet and the nutritional value of each of your meals. The following are a few tips on how to cook heart healthy recipes at home.

Stock up on heart-healthy recipes. To save time and to make the home cooking experience less tedious, invest in some healthy cookbooks that focus on recipes that promote good heart health. Apart from that you can download and print out recipes from the internet or perhaps you can buy some cooking dvd’s, if you prefer seeing the instructions instead of reading them.

Be smart about the way you cook your food. How you cook your food is as important as the ingredients you put in your meals. There are many ways through which you can completely eradicate the healthiness out of good foods. For instance, potatoes when baked or boiled are extremely good for you, but when deep fried and battered, they simply are a catastrophe that can cause many heart problems. So in order keep your meals on the healthy side, try baking, broiling, steaming, roasting, microwaving, poaching or sautéing the ingredients that you choose to add to your meals.

To learn more on Andy’s programs

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Author and speaker on work-life balance, productivity and wellbeing
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