Why haven’t you hired a health coach?

You don’t have wait to reach crisis mode or hit rock bottom to see a Health Coach. As a matter of fact, when you are on a continuous path of self improvement, you are raising the bar. When you keep reaching for higher and higher standards to improve your quality of life, it’s inevitable that more obstacles will come onto your path. That is a great thing! This means growth! Depending on your perception and how you want to tackle those next steps on your journey, this will either set you up for success or failure. If you fail, you can learn from it, what that means is that it’s not the time to give up. It may be that you need to approach your goal from an angle that you are not aware of.

Hiring a health Coach should not be seen as a luxury, it should be viewed as a necessity. This is an investment in your all around wellbeing. As someone who works in the health care industry, I see the high demand with patients in need of seeing their doctor. With this observation, the Healthcare Provider is unable to spend the quality time they would like to further discuss the elements of living well. Self care is very important in this new time we live in. We no longer need the mindset of continuing down the path of “being busy” to appear important in society. Making small adjustments or improvements and learning to hold yourself accountable is quite empowering. In this new world we live in, we need guidance to navigate through these uncharted times. We need the skills to thrive and we need to find a way to implement our new goals into our daily routine. Doesn’t that make you excited to be alive?!

I can remember a time when I was in survival mode, when it came to my mental and emotional health. Looking back now, I see it as if I was spending my health like my paycheck. I was barely getting by and living week to week. My mental and emotional state was lacking and it was also effecting my eating habits, physical and social health. There were days I spent more energy than I had. I finally made the decision that enough was enough. I now choose to live in abundance, rather than live in survival mode, I live and thrive.

What is a Heath Coach? Let’s start off with what a health coach does not do. They do not prescribe, diagnose, or tell you how to live your life. The health coach’s main goal is to lead the client back into feeling well in a reasonable way. I’ll partner with you to collaborate on ideas that are specific and tailored just for you. We all have diverse needs, desire, routines, commitments, responsibilities and should not live our life as a one size fits all.

What can I hire a health coach for? There are so many great areas to contribute to improving your well being. We can review your diet, exercise and/or sleep routine to make any tweaks. Find ways to manage health issues, addictions, stress, anxiety or disease prevention. If you’ve decided to run a marathon or want to incorporate a meditation practice in your daily routine but not sure how to begin, I’m here to guide you through a style that works right for you. If you are sabotaging your relationships or emotional health. Maybe you want to make a career change, start a family or relocate to another city. Or you want to reestablish your spiritual connection and wants more meaning and purpose incorporated in your life. These are some of the examples of how we can move forward.

How do I to get started? Set up a 15 minute virtual call on Zoom or by phone here. Your next step, you will tell me a bit about yourself, discuss goals and determine how I can support you. Once you decide to work with me, we will set up a payment option for a 6 or 12 week program. This includes 1 hour sessions, twice a month with two 20 minute improvement virtual sessions per month to check in. At the end of each session, you’ll leave with clarity and motivation to execute your program.

Portland, Oregon

When you are ready to take that next step, I will be here for you. In the mean time, be well and take care!

My experience with daily intermittent fasting

I realize that this post is not for everyone. Especially for those that exercise or train at high levels of cardiorespiratory endurance or lift heavy amounts of weight. But these days there seems to be a craze about fasting, intermittent fasting and juicing to cleanse the body. You can find all types of fad fasting plans on line. I’m not here to tell you that this lifestyle is better than the next, and I’m not telling you that you need to try this. My post is to inform you of the concept and my knowledge and why I choose practice with it. If you happen to be curious, make sure that it’s truly a right decision for you and that it supports your health rather than hurt you. I can only speak for myself as to why I eat like this regularly. My belief is that I no longer need snack or graze, and eat 3 meals a day to keep my energy up. Eating this much actually resulted in belly bloat, abdominal pain and other gastrointestinal issues. My perspective is to strive for an empty stomach rather than feel hungry and miserable. The reason I fast is not why you think. I DON’T do it for weight loss, I fast for my spiritual wellbeing. As a result, that includes staying focused and experiencing mental clarity, obtaining a higher level of self-discipline, feeling energized and having a plan to live a full, rich, youthful, happy and healthy life as an older adult. I do it for self-love, self-respect and for physical performance.

People fast for religious purposes, rituals, self control, to cleanse the body or healing, and for some it is mandatory prior to surgery or a procedure. It’s considered the oldest therapy for medicine and has been practiced for thousands of years around the world. Your body naturally fasts when you are ill. Of course you can find articles on how bad it is to fast, so when people abuse fasting, like anything else, there will be negative consequences. People must use common sense, so if you feel weak, EAT! and don’t over indulge in between fasts.

A few years back I had the amazing opportunity to live at a yoga Ashram for a month. For 30 days, food was served at 10AM and 6PM. That’s it! There were limited sugary treats to buy at the giftshop, no meat and no caffeine. You say this sounds like torture, I say it was glorious! Of course I kicked my caffeine habit a few weeks prior and so thankful that I did that so my withdrawal symptoms would not interfere with my new 30 day lifestyle experience. The first few days, I had a little discomfort feeling my hunger pains but I survived. The energy and the mental clarity that I experienced was a whole other level. It was a spiritual cleansing! A “clean and pure” kind of energy. I look differently at the way I consume food. I’ve became so appreciative of it and I especially prefer fruit as my treat of choice over candy.

I intermittent fast daily, and it is my decision to eat at 10am and 6pm. Why at these times of 10 and 6? It is said that the ideal fast should last eight hours in between the times you eat, to make sure that your stomach is truly empty. Five hours minimum if you have very strong hunger pains. I practice common sense. I stick to healthful whole foods, I choose to eat seafood rather than chicken, pork or beef. My plate servings tend to be smaller, but can also be bigger without feeling guilt and I fill up quickly. Yes, as you’ve seen in past posts, I occasionally go off track and when I do, my body know that I’ve beat it up. My body knows as if it has a new set point of a higher frequency and when I allow myself to treat it badly, I pay for it.

My belief is that eating certain foods takes a huge toll on your body as well as eating in general. The more nutrient dense and lighter foods that you eat the less taxing it is on your digestive track. If you ever follow or get a chance to hear Sadhguru speak, he is one wise, badass Indian Yogi, drives a motor cycle and the founder of the Isha Foundation. He says fasting is excellent for health reasons. It’s important to give your body a break from digestion to realign itself. If you give your body 8 hours worth of time of no eating, a minimum of 50% of your health problems go away in 6 weeks time. Allowing your body to break from digestion, heals you on a cellular level. Do not let your body become lethargic with food. Feeling dis ease causes disease. Sadhguru also affirms that this will keep your body vibrant or your body will be the dominate force in your life. This means your body will hold a power over you unless you keep it in a certain level of ease, it will rule you.

Remember to be smart and be well! You do not have to juice or starve your body for days to detox it. Giving your digestion system a rest for a few hours aides in the process. The body knows how to restore itself naturally.

Weekend farmer’s market in Ithaca, NY.

This is why your failing at changing your healthy lifestyle

“Have a Mind that is Open to Everything and Attached to Nothing.” Wayne Dyer

Do you want to know why most people make plans every year, especially around the new year to lose weight or to be “healthy” in eating better or being more active but fail within the first 3 to 6 months?

When you want to make a change, whatever that may be, there are a few components involved that you need to know. Making changes on motivation or will power alone will set you up for failure. You cannot read, talk or think yourself into being healthy, you have to do the work. This works for every goal you set, because how you do one thing is how you do all. First, you need to ask yourself, what is your readiness to change? How serious are you to start and stick with a program? Is the change for health reasons or to look and feel better? Do you see the benefits or are you skeptical? Do you think the change will work or do you think that you are the exception and there is no hope? Would you rather feel great daily and sleep well regularly or numb your feelings with quick fixes such as food, television, alcohol, etc.? Do love yourself enough to invest in you!? The investment right now is so much more fun than receiving that hospital bill 5 to 10 years from now. Second, there are 5 stages of change that everyone passes through to make that shift in that desired lifestyle. (See below.) Some people may never get out of stages 2 or 3 and linger there for the rest of their lives. Others may move back and forth between stages 3 and 4. Some move quickly thru the stages and can maintain it. While some people get to 4 and revert back to stage 2 a few weeks later. We all move at our own pace and we can’t expect the journey to be direct.

These 5 stages are:

  1. Precontemplation – no intention on making any change.
  2. Contemplation – thinking about making a change, weighing the pros & cons.
  3. Preparation – decided to change, by buying a membership or signing up for classes.
  4. Action – practicing the new behavior for at least six months. (This is the most challenging stage.)
  5. Maintenance – incorporated the behavior into their lifestyle for six months or more. Looking for support of professional to develop other behavior changes.

Can you figure out which stage you identify with in making that particular life change? Now that you see the science behind this process, are you able to make the connection as to why you might be stagnant? Are you in the process of taking that next step but not sure how to get to that next level? Some things to consider: You may be overly ambitious and have goals that are a little out of reach? Or if you’ve started your process, have you underestimated the time and energy it takes in accomplishing them? Maybe you have too many lifestyle goals and need to narrow them down so you are not feeling overwhelmed. If you’d like to brainstorm on ways to fit realistic goals into your schedule that set you up for success, email me here and we can start collaborating on what a healthy lifestyle looks like for you and how it fits your into your values. Your time is important, finding the right goals and having fun along the way is the kind of mindset that is necessary to establish and approach this next chapter.

So now that you have these tools, I hope this makes your progress a little easier to know were you are and uncover any road blocks to stay focused on the end goal. If not, remember to reach out to a professional for motivation, support or even just to brainstorm ideas you never realized that you can benefit from. We are all going through changes and it’s great to normalize our barriers so we don’t have to feel isolated or face it alone and make it hard for ourselves.

This is where the magic happens!

What the heck does this phrase even mean? “This is where the magic happens!”

As a personal trainer, I’ve used this phrase before to cheer on my clients, nearing the end of their session. Involving a level of physical activity to get them out of their comfort zone. A session consisted of determination and hard physical activity. In this moment, I’m so proud of them for showing up and doing the work I say, “C’mon, this is where the magic happens!Saying this to get them through that last final set. Meanwhile, what they are experiencing in that moment is a turning point.

So, I’ll tell you what that phrase means to me. It’s that teeny-tiny moment in time, that split millisecond of a moment when you are doing anything that is just beyond your reach. You think to yourself, do I stop or do I keep going? Am I going to quit because it feels far too uncomfortable or am I going to finish because I’ve came this far?! What’s so wonderful is that in that very moment, you have the freedom to make that choice. So, what’s that decision going to be the next time you are in this situation?

This happens when starting your own business, sticking up for yourself, complimenting or starting a conversation with a stranger on the street, helping someone out, learning to dance or trying a new skill, in your workday- a project or unfamiliar task. Not just in working out but in about anything that gets you out of your comfort zone. This is that turning point. A break through in the terror barrier.

Summer morning of 2020

When focusing on the moments we say yes in those occasions, we feel empowered. It might not be in that instance but when all said and done, when we reflect. It’s that positive tipping point and what it does to us, our physical and mental wellbeing. We are changing our brain and developing neurons or new pathways. (Read any book written by Dr. Joe Dispenza.)

When we say yes, first things first, we realize that we are okay, we are still alive and we didn’t die from the task at hand. We build up our self esteem, we build confidence, we surprise ourselves with our power we hold within. We are proud of ourselves! This is the kind of inner approval we want to strive to seek rather than the need of the approval from others. We have trust, love and respect for ourselves. We just learned something new and we feel accomplished! Sure, it may have been sloppy or flawed but we did it! When it’s over, we feel peace and joy. Relief and freedom. We may even want to try it again! We feel appreciation for the opportunity, the people that supported us through or played a role in that bit.

If you like what I’m saying and would like to learn more, let me introduce you to a guy named Bob Proctor. I highly recommend you find his presentation on YouTube or his website, Proctor Gallagher Institute. He has a powerful model that I learned called the Terror Barrier. It’s the feeling of fear and anxiety you experience when you’re about to push past your comfort zone. He also talks about ways to break through that moment. For me, this was a life changer and every time I see his presentation, I always take a little more away from it. It’s inspiring.

In regards to avoiding that uncomfortable growth, I think it’s necessary in certain moments to push past it. We’ve reached a place where it’s expected things should be comfortable and complain when it doesn’t go our way. We work for the weekends and we sit on our sofa watching Netflix with a glass of wine. We live in a world where everything is at our disposal. Amazon can bring a book or your entire groceries to your doorstep in less than an hour. I want to remind you that if you are comfortable, you are not (living) learning! Your age doesn’t matter and not even the levels of education you achieved make you an expert. Who told you to stop being a student after graduating academia?

There are so many opportunities on this Earth to experience. For the last few months, I make every effort to try and do 5 things a day that make me feel uncomfortable. I challenge you to do the same. I promise, you will not die from embarrassment. This will prime you for those bigger moments when you have to make that heftier decision, making it that much easier. You’ll experience things or meet people that you’d never had the chance if you didn’t face that challenge that brings you to that next level! Go get it!

My cookie and brownie diet

I was going to post something else today but with back-to-back snowstorms, I felt the need to take a different approach. Today we were hit again with another snow storm. This is the third one this week. In fact, when a snow storm in Pennsylvania is predicted, a mass exodus to the grocery store is pretty much the norm. Although it’s nothing quite like the one we experienced in March when the whole world shut down, but it’s our reality as the first flake makes its way to the ground. When you have no place to be, a snowstorm seems so cozy, with a pot of comfort food stewing on the stovetop or baking in the oven. For some reason, this time around, making a batch of homemade cookies AND brownies seemed like the right thing to do. With a husband having a never-ending sweet tooth, there was nothing in my way stopping me. When all said and done, I came out of the first storm with a sugar hangover and a few extra added pounds. Lucky for me, I’ve been down this road before. I know what I need to do to get myself back on track. We all slip up. So rather than beat myself up or feel helpless and guilty, I knew that it’s time to do the work. I want to share this weight loss piece with you because it helps anyone who wants to start out and doesn’t know where to begin or for someone who went on a sugar bender for a month and needs to course correct.

Weight loss is not just about calorie reduction and increased activity, if you want to be successful at it, you must include behavioral strategies. I still have the freedom to live a healthy lifestyle but I add these principles to keep me focused.

  • Self-monitor – It’s constant, keeping a sleep journal to track your sleep routine is always the one step people forget, especially if you don’t sleep well to begin with. Sleep plays a huge part in our health and logging our patterns can help us adjust our habits for better sleep hygiene. (Sharing this info is necessary with your healthcare provider too.) Now a days, there are so many great apps to download on our phones to track our water and food intake as well as our activity levels.
  • Avoid tempting situations – I meal prep every Sunday so I’m prepared for the week and not tempted to buy lunch on the go or grab a slice of pizza when there’s a work related pizza party. I also keep a 10-minute timer on all of my social media accounts so they lock me out and I’m not tempted to substitute my workout time with this time waster.
  • Spend time around like-minded people. Having a social support group to lift you up works wonders to achieve your goals. Investing in yourself by hiring a coach or a trainer to help navigate you through those time of momentary relapses and unwanted habits. Not to mention we all can continue to learn a thing or two about something or be reminded of that certain thing we would have overlooked if we went at it alone.
  • Substitute – instead of cooking with butter or fats to improve on taste, use spices. There are a variety of recipes to experience. Salt and pepper are not the only spices in this world. Experiment with fresh spices and learn a different world cuisine. Middle eastern dishes have blends of spices that make your taste buds zing! Not just food but workouts too. If you hate running, then don’t do it. Hiking or biking get the jobs done.
  • SMART goals – Specific. Measurable. Attainable. Relevant. Time Bound. These types of goals have a very specific intention. Write them out and review often. We set goals in other areas, why not for our health,
  • Change your mindset – Stop the all or nothing thinking. Look at this moment differently, it’s not a permanent calorie restriction but a temporary calorie reduction. You can eat all the food you want if they are nutrient dense rather than energy dense. Ask yourself, if the program you are about to start, does the diet support your exercise program?
My lunch includes; 2oz of smoke salmon, 1/4 cup raw almonds, 1/2 cup blueberries, raw spinach, roasted zucchini and cauliflower.

And finally, we can’t continue without knowing exactly how active we actually need to be. Bringing your physical activity level up to 150 to 300 minutes of a moderate intensity per week is something we all should aim for. That means, if you do the weekly bare minimum that is only 30 minutes out of your day, for five days a week! Or 22 minutes per day, 7 days per week. Don’t be afraid to do this in three 10-minute intervals to add up to 30 minutes, if that’s what fits into your schedule. So now that you know I even have moments of weakness, I hope these guidelines are enough to get you started. I’m here when you are ready.

(Please see your doctor if you have known cardiovascular disease or have been sedentary for sometime before starting a workout program.)

Toxic Positivity

I was working with my business coach and we had an amazing discussion on toxic positivity. Before this, I could never quite articulate what it was I was experiencing but he seemed to nail it on the head and I wanted to share. A little background on me before I begin. My mindset was, no matter what, just stay positive! Oh, how dangerous this is. Especially when I force my toxic positivity on others; potentially making them feel bad too. Somewhere in life I picked up the belief that I should never let people know I never feel any sort of negativity. When someone asks me how I’m doing, just smile and say fine, no matter what! (I still do this anyway because I don’t want to be that person who shares my grievances and have people running for the hills every time they see me coming.) But every time this happened, I blamed myself for not being well and felt even worse. I denied my state of being and created more negativity on top of already feeling bad.

Trying to be positive makes you even more negative and then you stay stuck in the same old patterns. It’s no wonder it’s hard to make self-improvements when you get into this vicious cycle. Toxic positivity leads to suppressing your emotions, not processing emotions correctly and not letting them surface as they should.

What not to do. We think we need to hype ourselves up to feel better. Find your grit! Man up to do something we are not excited about. Well this is wrong, it doesn’t work. Sure, it’s a quick fix but it’s coming from a place of not feeling good and causing more resistance. Also, you will seem needy or resentful and people pick up on that. Another way we are reinforcing resistance is by convincing ourselves of something that we don’t believe in. We can feel that lack so much more than the belief. In order to believe in something you have to find proof. And old patterns of the past are what is showing the proof. (I hope that makes sense?) Lastly, this is the one thing that gets me every time. I try to force myself into thinking positively. My brain wants to do what it does best. Solve a problem. So, when I feel bad, I try to look at every angle in solving the issue to feel better. This is just another distraction to not feel the feeling you need to feel and creates more resistance.

What to do. First, notice the resistance. Then don’t feel bad about feeling bad about. No matter what it is. Allow yourself to feel the feels. Let it be, and accept the feeling. You will notice that these feelings are then released and your attitude starts to change. Good feelings arise and are not forced. The second thing to do is focus on feeling neutral instead of feeling positive. Feeling negative, neutral or positive is a state of mind. If you see my creation below, picture the line as a road, if you are in a bad place and you want to leave you need to travel through the state of neutrality before you reach the place of feeling good. It’s easier to find proof when you are in neutral. You don’t have to believe it; you just have to try!

________________________________________________________ A. Negative to B. Neutral to C. Positive

The ways I get back on track is by setting myself up for success. I make a list of to do’s and if I only get to cross one thing off that list, I succeeded. If I notice I feel bad and I allow it, give me a gold star! That’s success! You don’t need to be successful in the moment to feel success. Feeling success feels pretty damn good! Look for the blessings in disguise and the validation within, not from others.

Remember, don’t try to make yourself or others feel better with toxic positivity. Stop the fight within and be real with yourself. Finding a way to get neutral is where you want to strive to be. Make success a priority by your standards and not others.

Are you a mouth breather?

In the Yoga culture the saying goes, “Breath is Life.”

We take advantage of breathing. The next time you cannot think of a single one thing to be grateful for, be thankful for your breath. We release tension while we breathe. Athlete’s take advantage of how they breathe to enhance their performance. We don’t have to think about breathing while we sleep or do any other activity for that matter. Not only does it feed every single cell in the body with oxygen rich-blood, it purges the body of waste and carbon dioxide working through our circulatory system and nervous system. It balances the brain activity. Did you know that depending on the time of day, your breath is more dominant through one of your nostrils? Try this: sit up straight, take your index finger and push on your left nostril by closing it shut, breathe in, out, then plug your right, breath in and out. Cool huh? Were you aware of the subtle difference? One nostril may feel like it’s clogged or stuffy and feel that it’s easier to inhale or exhale the air out of one side than the other? Try it in the morning, afternoon and night. You will notice that if the dominate side is left in the morning, it may be your right side that is dominant in the evening.

Do you breathe through your nose or mouth? If you breathe through your mouth, please STOP now! You have to retrain yourself. It will take some focus and conscious effort to breathe correctly through your nose again. It will also take time for your nostrils to stop feeling like they are clogged. Since you stopped using your nose for its purpose, breathing this way will feel unnatural for a bit. Breathing through your mouth is gross. There is no protection from the impurities that enter through the passage way, inhaling contagious diseases. The nose is designed to protect you from this. The nose also warms the air before entering your lungs. Your mouth does not do this, so any cold air that enters the body shocks the system, doing damage to the lungs and other organs.

Where do you breathe into your body? Watch an infant breath when they are asleep, they are born breathing naturally. Before we begin, let’s try this little experiment…Lay on your back, place your left hand on your belly and your right in your chest. Take a deep breath. Does your left hand on your abdomen rise or is it the right hand on your chest?

There are 3 locations in the body where we breathe into and this is called high breathing, mid breathing or low breathing. Starting with high breathing, this is where people breath into the collar bone region and is the worst form of breathing. We breath this way when we are stressed and minimal air enters the body. People tend to be mouth breathers if they commonly breath this way. Even if we aren’t stressed, high breathing make our body think it’s distressed being prone to anxiety issues and chronic diseases. Mid breathing, or in yogi terms, Intercostal breathing. This is where most of us breath. When we take a deep inhale, feeling our chest expand outwards, we think we are doing it correctly when in fact we are not. Low breathing, or deep breathing is the best form of respiration. Pulmonary issues go away, people are less prevalent to colds, the quality of your blood increases with oxygen and healthy lungs begin to resist germs. Going back to laying supine, notice that when inhaling deeply, your abdomen is pushed out all the way along with having a broad chest. When exhaling, your diaphragm becomes concaved. Try your experiment again, where do you breathe into now? You may cough when you begin trying to breathe deeply. That is a great sign!

So, why am I telling you all this? Yes, this is something that comes natural and we are taught the rest of the information in elementary school. I’m telling you this because people do not know how to breathe. We have to be reminded of all the bad habits we picked up along the way and reeducate ourselves so we can correct it. How breathing correctly has improved my life? It has given me mental clarity, I have better control over my anxiety, I have better control over the way I project my voice, I became a better runner and it has made me more aware of being in my body.

Breathing exercise are wonderful ways to strengthen the lungs, cleanse the airway passages and lungs, develop your voice or even recharge. I’m telling you, that you won’t ever need a cup of coffee midday after a breathing technique, you will feel revitalized and energized. If you are interested in learning more, I would love to share my practice.

A yogi mentor of mine, Clara Roberts-Oss recited the following in class that I would love to share…“We have three rhythms in our body. The rhythm of our heart, the rhythm of our breath, the rhythm of our brain waves. If we are able to affect one then we can affect all three. The one we can really manipulate is our breath. By manipulating the breath, by deepening the breath, you slow down the heart, the brain waves and become more present.

Natural Chemicals

There have been significant gains in research regarding the effects that the natural chemicals our brain produces and releases into our body when it comes to our emotions. If you follow Dr. Joe Dispenza’s work, his books Becoming Supernatural and Breaking the Habit of Being Yourself go in great detail on how the human mind body connection works so beautifully in tandem. So it’s normal and our right to feel happy and joy on a daily basis. And it’s alright to feel guilty, boredom, hate and impatience too, but it’s not normal to feel that way for an extended period of time. Constantly feeling bad takes a huge toll on our bodies. It’s amazing that we humans have the capacity to feel such a broad range of feelings but sitting with these negative feelings is like having an inconsiderate house guest over and not sure when they will ever leave. Did you know that our brain releases a natural chemical cocktail into the body every time an emotion is felt? Good or bad? It travels throughout the body for a couple of hours? Kind of like an IV drip coming from our brain. This makes sense because when we’re hurt or catch a cold, it does the same thing by releasing our very own chemical cocktail of antibodies to heal a wound or fight infections. Chemicals specific to our own body.

When you really take the time to think about this, feeling constant anger towards someone or worrying about something is poisoning our system. Why would we do this to ourselves? It’s because we don’t know any better, sometimes feeling anger in a situation that we have no control over feels really good. Our brain wants to stay there in that feeling because it keeps us safe or we need a surge of some sort of stimulation to keep our emotional addictions thriving. Our brain wants to solve logical problems, as well as keep our body functioning and memory storage. Our ego wants to justify why we are right and feel validation rather than take the higher road and let go. When we stay in the state of worry for more than a few hours, days, weeks, months we are putting our bodies through chronic stress every time we start thinking about that certain someone or situation that puts us there.

We experience two types of stress with the body. Positive stress or eustress and negative stress or distress. Eustress is short term, like speaking in front of a crowd or planning a wedding. This is the good kind of stress because our bodies return to our natural self, feeling balanced and possibly even empowered once the situation is over with. Distress is chronic or continuous, experiencing worry or sadness because of a death in the family. These longer term stresses lead to disease, that are possibly incurable. As a side note: I’m not telling you that you shouldn’t take the time to grieve for someone you care for. You take as long as you need. I just don’t want you to dwell in sadness just to dwell in it, that is where things gets serious.

I’m hoping now that you know spending time in negative emotions can truly do damage to our body, looking at it from this perspective may get you to manage your emotions better? That who you spend your anger on won’t be the guy who cut you off in traffic because he is not worth getting ill over. I could tell you to meditate or breath mindfully but this is temporary relief. Getting to know a little more about the reasoning behind all of this gives you the power to make choices on managing your emotions. Striving to be happy is healthy! Take care of yourself.

Winner vs. Average

These last few days I’ve been thinking about how someone becomes successful at life? I’m not talking about how society measures a persons success by how much money someone makes, their education, their IQ, who they know and how many friends they have, what their career is, their material collections, where they’ve been, this all seems insignificant. After all, these are just some of the effects that come into one’s life when practicing this mindset. I’m talking about the things people do on a regular basis to be great at life! We live in a world where we are so attached to our possessions, we put meanings on things that are not important or looking for a quick fix to feel better than the current state we are in. So I made a list of the two traits that differ between a winner’s mindset vs. average mindset. It’s good to see these qualities on paper. I’m sharing this with you not to make you feel bad about yourself, but to move you in a direction to succeed. By no means am I perfect, I’m guilty of having an average mind. I just don’t want to feel trapped there and I definitely do not want to be average. This list inspires me to take better action and make better choices. I hope it inspires you to do the same.

Please share any if I’ve missed. I’d love to hear more examples.

Winner’s MindsetAverage Mindset
DisciplinedSlave to emotions
ForgivingCritical/ Judgmental
Self masteryMotivation or will
Doesn’t let fear take overAfraid to fail
PersistanceLooking for that shiny object
In controlNeedy
Non attachment Attached to people, places, things, ideas
Sees the big pictureLooking for a quick fix
Life is a gameTakes life serious
Has clarity/ focusLots of distractions
Sees wealth around themSees poverty and scarcity
Takes 100% responsibility of own life Blames everyone and makes excuses
Internal world shapes external worldExternal world shapes external world
Blessings in disguiseCaught on the details
Conscious -always aware Unconscious – forgetful, going through the motions
Farming or cultivatingHunting or stalking
Makes long term investmentsMakes short term investments for the reward
Lives in the moment, excited for the futureLives in the past
Sustainable builds in pleasure
skills, builds business
reads a book
Lower life pleasures
coffee, drugs, stimulants, alcohol
binge watches tv


The discussion on why I think affirmations are so important to incorporate into your life is a tricky subject. After reading this, I’m hoping to get you on board with having a set of daily affirmations to read if you aren’t doing so already. I was in a place where I used to think affirmations were phony. When I heard others use affirmations, there seemed to be a disconnect, no substance behind them. Instead of coming from a place of feeling uplifted and confident, they sounded like good catch phrases that were meaningless. Flowery talk to cover up what was festering below the surface. That was until I looked at it from a different perspective. Before we get there, let’s go back a few weeks to catch up.

In this post we discussed mental diet, and how we are talking to ourselves on a daily basis. Do you talk kindly or do you scold and shame yourself like a mother speaks to a child when they are about to do something bad? we all hear that voice of our dear moms every now and then. Now, let’s think about this. There are 86,400 seconds in each day, how many of those seconds can you actually think a positive thought and try to hold that thought for at least 30 or even 60 of those seconds before that thought is turned around and upside down with self-doubt or you are on to your next thought? Try it! If you can hold positive thoughts, especially about yourself continuously, then I think your full of crap.

Think of times when you are the hardest on yourself. I will use the comparison example because that is a sure way to kill any dreams or aspirations you have for ourselves. Comparing ourselves to others is a sure way to take us down the emotional scale and lower our vibration or our state of consciousness feeling the emotion of insecurity. Looking at this scale, it drops us down into the red. You start out with a business idea but you immediately think that so-and-so makes more money than me, is smarter than me, has more education, is better at… You know the drill. As soon as you do this, you want to become awake or conscious that you’ve fallen into this trap. Next, you want to have your affirmations ready. Affirmations are personal to you and are required to be a form of fitted self-talk for when we face doubts and fears. These phrases are relatable and resonate with our own soul. We want to impress our subconscious mind in believing that the affirmations we are reciting is our truth. And we seem to do a better job of it when we are feeling good and flying high! We want to reprogram the subconscious mind and tell it what to think when we affirm. What are we reprogramming the mind from? Negative energy. It is true that someone is better, smarter or richer than us? No! What does that prove? Nothing! Those thoughts divert us from our goals and don’t serve us positively.

I write out affirmations in a notebook and on recipe cards. I change them up every few months. Whenever I hear one I like, I will jot it down, sit with it for a few days to reflect on it before I make sure it is worthy enough to be placed in my stock. I read these affirmations every morning before I start my day and again every night I marinate my brain with these phrases before I fall asleep. There are days I wake up and I know immediately that I need to work a little harder at keeping my thoughts on track.

If you take the time to find them, write them out and read them daily, I promise you that it will change your life. But you have to be consistent for at least 40 days. You may even notice changes in your mood or mental well-being rapidly, or things just working out easily to your advantage in just a day or so. I have affirmations that are related to health, wealth, love and career. You want to get so good at having these that doubts don’t even have time to creep into your daily life.

You can create your own but if you seem to have trouble coming up with any an idea for your own affirmations, you can find them in older books from new thought authors. There are also many terrific writers or yogis to name a few. Florence Scovel Shinn is one of my favorites when it comes to affirmations. She wrote a book called The Game of Life and How to Play it. Some of her phrases may seem a little dated because of the words that were used in the early 1900’s. Here are a few examples of my favorites that came across from others who inspired me that I would like to share that I have used in the past or am using now.

  • Today is going to be a great day! Every day I get better and better at what I do.
  • I always have great opportunities presented to me and that I take them.
  • I light up a room when I walk into it.
  • I am excited for the future!
  • I am healthy, strong and I love the muscles in my arms.
  • I ignore everything that does not serve me positively.
  • I easily communicate with everyone that I come in contact with. I find connections in many people. People know exactly what to say to me and I’m able to respond to them appropriately.
  • Everything I touch turns to gold. I always earn money easily.
  • I always get what I want.
  • I am able to focus on my vision. I attract people and circumstances that are in line with my vision.

So no more feel good catch phrases to cover up what was festering below the surface. When you start to go down that path of self doubt, you will be able to catch yourself quicker and rather than self-deprecate, you will uplift yourself. Still not on board with this whole thing? I get it, I wasn’t either. It seems to out there to try. It’s a small price to pay to feel empowered. It’s here when you are ready and when you take the time to invest in yourself, will see a difference in your feelings and your environment.

Reach out to me if you need help in creating some affirmation for yourself. I hope this helps you! Until next time!