The Physical Wealth Challenge

A few weeks ago a friend recommended a new book.

It’s called The 5 Types of Wealth by Sahill Bloom, and what I love most about it is it’s all about living your best version of a balanced life.

At LSFit, we talk a lot about movement, energy, and quality of life. But let’s be honest: health doesn’t happen in a vacuum. 

The way you feel in your body is connected to your mindset, your relationships, your finances, and how much freedom you feel in your day-to-day life. That’s where the 5 Types of Wealth come in:

• Physical – Your energy, strength, health.
• Emotional – How you handle stress, joy, and everything in between.
• Mental – Clarity, focus, and lifelong learning.
• Financial – Having enough, knowing where your money’s going.
• Time – Feeling like you own your day, not the other way around.

I really liked the framework he proposed for Physical Wealth, and it comes in 3 “challenges” that include movement, nutrition and recovery.

Now, whenever I see frameworks like this I am always a bit skeptical, as it is a bit one-size-fits-all.

And, as a mentor of mine loves to say “All models are wrong, and some are useful”.

This is probably one of the most useful models for overall, holistic, physical health I’ve encountered and I wanted to share it with you.

Here are the challenges:

Bronze Challenge

Bronze is all about getting started by keeping things simple and straightforward while getting the biggest return on reward. If you are going from sedentary or unstructured, Bronze, you’ll feel a whole lot better.

1. Move your body for 30 minutes per day. This could be a brisk walk, gardening, strength training or a dance session in your living room. The goal is to keep moving in ways you enjoy.​
2. Eat whole, unprocessed foods at 80 percent of your meals. Think fresh fruits, vegetables, lean proteins, and whole grains.​
3. Sleep for seven hours every night.

Silver Challenge

Once comfortable with the Bronze habits, the Silver level introduces additional elements to enhance your well-being:​

1. Move your body for 45 minutes per day.
2. Eat whole, unprocessed foods at 90 percent of your meals.
3. Sleep for seven to eight hours every night with fixed sleep and wake times on weekdays.
4. Execute a morning routine each weekday. It doesn’t need to be long or complicated, just consistent.
5. Increase protein consumption (0.8 grams of protein per pound of body weight is a good baseline).
   

Gold Challenge

For those looking to reach their goals faster, or who have further to go to reach their goals, you can level up with gold for optimal well-being.

1. Move your body for sixty minutes per day, including at least three strength sessions per week.
2. Eat whole, unprocessed foods at 95 percent of your meals.
3. Sleep for eight hours every night with fixed sleep and wake times.
4. Execute a morning routine each weekday.
5. Establish and hit full macronutrient targets (protein, carbs, fats).
6. Drink sixteen ounces of water when you wake up.
7. Complete one additional recovery method per day (e.g., cold, heat, breathing, meditation, foam rolling, mobility/stretching.)
   

A Caveat, and Getting Started

Depending what’s going on in life, you may already be doing some things from each level, and some things may be less doable for you.

For instance, it’s simple and straightforward to drink 16oz of water when you wake up. It only takes a few minutes.

It may be more challenging – and possibly not advisable – to establish, track, and hit macronutrient targets. That takes a lot of time and energy to do well, and can lead to nutrition burnout.

And if you do want to up your level to the next challenge, here’s where to start:

1. Choose Your Level: Assess your current lifestyle and select the challenge level that aligns with your goals and starting point.​ Pick 1-2 areas to change, and start there.
2. Track Your Progress: Use any method that works for you, including setting the change you want to make as a habit at LSFW
3. Find a Partner: Engage a friend or family member to join you in the challenge, creating mutual accountability and support, and let your coach know so they can hold you accountable and help troubleshoot.
4. Level Up: After completing a 30-day challenge, see how you feel. If you want to push further, pick 1-2 more areas and repeat.

If you need help, or want to right-size this for you, click HERE to book a call with our team!