Stronger, Healthier, Happier: My Daily Habits for a Better Life

Hey, What's Up! It's Tommy. In this episode of Spectrum in Camouflage, I’m sharing some personal insights on health, mental strength, and how small, consistent actions can create big changes. As a parent of a child with autism, I know firsthand how important it is to take care of myself so I can be the best dad I can be. Today, I talk about the journey of improving health, managing stress, and accepting that parenting—especially in the world of special needs—is a marathon, not a sprint.

I also dive into:

• The power of cold plunges and why I started using them.
• How stretching, breathing exercises, and sauna therapy are helping me reduce stress and improve my energy.
• Why we need to rethink timelines and expectations, whether for our children’s progress or our own health journeys.
• The importance of consistency over perfection—and how I’m working to overcome my own struggles with it.

I also share a personal story about a time when I was dealing with overwhelming stress, and how small, intentional changes made a huge difference in my mindset.

Key Takeaways

• Progress is a marathon, not a sprint – Whether it's your child’s development or your personal health, setting rigid timelines can create unnecessary stress. Focus on consistent improvement instead of unrealistic deadlines.
• Cold therapy can help manage stress and anxiety – As much as I hate the cold, I’ve found that cold showers and cold plunges have been a game-changer for my stress levels and energy.
• Health is more than just physical – Mental strength is just as important as physical health. Small, daily habits like stretching, breathing exercises, and sauna therapy can make a huge difference.
• Discipline and consistency take work – If you struggle with follow-through (like I do), start small. Even a 5-minute morning routine can set the tone for the rest of the day.
• Stop worrying about what others think – Focus on what works for you and your family. Your journey is your own.

Resources Mentioned

• First Form OptiGreens – A product I’ve been using to improve gut health.
• Steve Krebs – A coach helping me with consistency and mental strength.
• Breathing Exercises – A simple technique: 4 seconds inhale, 4 seconds hold, 4 seconds exhale.
• Cold Showers & Cold Plunging – Boosting my energy and stress resilience.
• Sauna Therapy – For relaxation, cardiovascular health, and stress reduction.

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If this episode resonated with you, share it with someone who needs to hear it. And as always, I love hearing from you—email me at [e-mail] with your thoughts, questions, or stories.

Let’s keep learning, growing, and making a difference—one step, one piece of the puzzle, one child at a time.

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