Ready to feel energized, focused, and strong all week long? Join us for this lively, interactive session where we’ll break down the Three Pillars of Wellness: Mindset, Nutrition, and Movement, into simple, actionable habits you can actually stick with.

• Mindset: Learn how the way you think about your health shapes what you do (or don’t do). We’ll explore simple strategies to flip negative self-talk into motivation and momentum.
• Nutrition: Forget fad diets and food confusion. We’ll cover the basics of what to eat, what to avoid, and why—plus fresh, practical tips to make meal planning for your busy week easier (and tastier!).
• Movement: Discover why strength training is your secret weapon, what other types of movement your body craves, and how much is really enough to make a difference.

This isn’t about perfection, it’s about progress. Walk away with a toolkit of realistic, sustainable habits to fuel your workweek and beyond. Think of it as your weekly wellness recharge, “because a healthier you doesn’t just happen, it’s built one thought, one bite, and one step at a time”.

For years I have considered myself an exercise scientist. I always used myself as the test subject. Much of this time was spent competing in various sports. My last such sport was modern pentathlon; fencing, swimming, equestrian jumping, shooting and running, at 39. Such a diverse and taxing endeavor required an understanding of nutrition, recovery and how much is too much . Those in high output positions need this
same understanding to function at their best and not burn out, Prior to founding Fundamental Fitness Labs I surrounded myself with some of the best minds in health. The goal was simple: how do I help people learn how their bodies work. It was insightful learning from naturopathic, physical therapy, bioscience and medical professionals. I then went about assembling a team of experts that has over 100 years of experience in many areas of health-care and wellness. I now have what I need to help people improve their health and productivity. On the personal side. I am a father of two and a husband of one. I still enjoy swimming, running and on occasion fencing.

R.A. Freedman is a ISSA Certified Master Fitness Trainer, Titleist
Performance Institute certified Golf Fitness Instructor,
author (“The Fountain of You”), and speaker on fitness,
nutrition and anti-aging strategies. Is currently the
Managing Partner of Gol-fit.com/ Bess Box Technologies,
Rich was also an executive with Shell Oil for 32 years.

Susan is a Board Certified Orthopedic Surgeon, Degree is from the University of Colorado University of New Mexico.
Fellowship and residency training at SUNY Stony Brook.
Additional training as a Certified Executive Coach.
Founder of Priority Coaching and Consulting, helping
individuals achieve their personal and professional goals