More Than Pushups: My 3-Part Strategy for Real Well-Being

Today’s question is pretty broad, but it’s worth considering: How do I take care of my health and well-being. It’s more than a fair question—and a big one—because “well-being” covers a lot more than just pushups and salads. (And if I’m being honest, I don’t always do those well anyway.)

For me, I’ve come to think of well-being as a kind of three-legged stool. To stay balanced, I have to tend to all three legs: the physical, the emotional and mental, and the spiritual. If one gets shaky, the whole thing starts to wobble. Here’s what I’m learning about keeping it steady.

The Physical: Fueling Up for the Life I Want

Let’s start with the physical. For a long time, I thought about it in terms of pounds I needed to lose. Now, I try to frame it as energy I want to gain. I need enough fuel in the tank to keep up with a classroom full of 8th and 9th graders, and I want the energy to get down on the floor and play with my grandson, Sully—without my back complaining the whole time. That’s the real goal.

My approach is pretty straightforward. First, I manage the non-negotiables. As a diabetic, that means a daily regimen of medications and supplements to keep my body on track. Second, I’m tackling my biggest challenge: food. The most effective change has been the simplest one—Daryl and I are eating out less. Cooking at home is not only better for my health, but it’s something we do together, and that’s good for more than just my body.

Then there’s exercise, which is still a work in progress. I’m looking for something I can actually stick with. Maybe that’s getting back to basics with daily walks—or maybe even rucking, which is just walking with a weighted pack and reminds me of my Air Force days. On busy days, even a 15-minute bodyweight circuit at home is better than nothing. The goal isn’t to become a fitness model. It’s just to keep the engine running so I can show up for the people and things that matter.

The Mental & Emotional: Processing the Noise, Choosing the Tone

The second leg of the stool is mental and emotional health. This is where the real day-to-day work happens. For me, it all starts with relationships—my partnership with Daryl, the joy I get from my daughter Lizzi and grandson Sully, and my lifelong, 35-year friendship with my best friend, Scott. Those connections anchor me.

Lately, I’ve added a couple of new tools to the toolbox. The first is daily writing. What started as blog prompts has quietly turned into a kind of journal. I use the Day One app to jot things down, and it’s been surprisingly effective. It forces me to pause, untangle the day’s events, and just process. It creates clarity in the middle of the noise.

The second tool is a little less conventional. Lizzi introduced me to Snoop Dogg’s “Affirmation Song” last weekend. It’s technically for kids, but the message is universal. It kicks off with, “Today is going to be an amazing day,” and drops lines like, “I choose to be happy,” and “I learn from my mistakes.” Starting the day with that kind of energy—especially when it’s wrapped in a catchy beat—actually shifts something in me. It’s a simple reminder that I have a say in how my day goes.

The Spiritual: The Foundation That Grounds It All

The final leg of the stool—the one that holds up everything else—is spiritual. It’s also where I feel I fall short most often. I’ll probably never get it perfect, and I’ve made peace with that. The goal isn’t perfection—it’s pursuit.

My faith in Jesus is the most important thing in my life. It’s the lens through which I see everything: my marriage, my work, my friendships, even how I see myself. The daily effort to become more like Him—even when I fail—is what gives my life meaning. And when I make space for prayer or scripture, even just a few minutes, I feel it ripple through every other part of my day. It’s where my peace and resilience come from.

The Daily Effort to Stay Balanced

In the end, that’s really it. Every day, I do my best to tend to all three legs of the stool—physical, mental and emotional, and spiritual—because I know that if one starts to wobble, the whole thing can tip. It’s not about chasing perfection. It’s about staying grounded, steady, and strong enough to keep showing up for the life I want to live.