Daily 5 By Pamela Gold

 Pamela Gold is the founder of PRTL, formerly HACKD Fitness, NYC's first biohacking fitness studio and an expert in minimum effective dose fitness, integrated (physical, mental and energetic) fitness and biohacking. PRTL has two locations in NYC as well as an online 12 week program. Pam grew up on her family’s apple farm in upstate New York, graduated from Yale University, and then entered the business world in NYC where she was the point person on an IPO at the age of 24. Pam then spent four years in the fashion business as the right hand to designer entrepreneur Josie Natori. Leaving the workforce to start a family, she co-founded West Village Parents and, after struggling with weight postpartum, went on to pursue her passion for fitness and wellness. It was through this pursuit that she discovered yoga, which connected her love of philosophy, science, psychology, and wellness and started her meditation practice, which ultimately unlocked an entirely new flow of wisdom and inspiration. She wrote her first book, Find More Strength: 5 Pillars to Unlock Unlimited Power and Happiness in 2 weeks, founded a coaching business and created Peace Power Parenting, an online course to support conscious parenting. In 2018, she was inspired to open HACKD Fitness to share the biohacking fitness tech she was using herself. Forced to close due to COVID, HACKD rebranded to PRTL and pivoted to virtual, launching a holistic fitness and well-being optimization coaching app. Now reopened, PRTL is expanding its NYC presence and Pam is due to release her forthcoming book, Timeless in Less Time: 12 Weeks to Optimized Fitness for Life, in Fall 2022.

1. Honor and Respect Your Body

Think of your body as a trusted, dear friend and teacher. Ask it for permission and guidance on what and when you eat, when you workout hard, when you recover... actively speak and listen to your body. If it is hard to hear the quiet guidance of your body, practice #2.

2. Conscious Breathwork & Meditation

Our life is loud and noisy and it is understandable that we miss out on the quiet guidance our higher self and body can offer us. Practicing conscious breathwork brings us into presences and will entrain our brain however we intentionally breathe. Box breaths, three part breathing, big exhales are all examples. Study this and practice this! Meditation will allow us to rewire our brain to slow down and notice the subtle energetic being of life where the higher insights live. Study this and practice this! There are no greater treasures to be found anywhere we can explore. Go inward.

3. Tight Inner Circle

Energy is contagious and having solid boundaries is necessary for our health. Love everyone while holding space to always put yourself first on your list, only allowing those close who authentically and deeply support you consistently. People are only ready (present, willing and able) to bring to a relationship what they are already ready to bring to themselves. Keep your inner circle tight with those high vibration, radiant beings.

4. Time in Nature

It is undeniable that nature has the power to heal. Similar to conscious breathwork and meditation, nature naturally (ha!) entrains our brain and body into a deeper, healing harmony. Bathe in nature!

5. Consistent Bed and Wake Times

Practically speaking, our body has a rhythm and we want to make it as easy as possible for our body to thrive with its natural rhythm. Going to bed and waking up at the same time each day with very few exceptions will reap huge benefits for your mental and physical health. It is worth the sacrifices, I promise!