Mind-body connection

Oct 25 2022

Suffering Has a Cause

“Suffering has a cause.” Over 2,600 years ago, the historical Buddha shared these words and their wisdom is still relevant for your health and mindset today. The discomfort, aches, or setbacks you experience aren’t just obstacles; they can become the very vehicle for living a better life.

“𝑇ℎ𝑒 𝑊𝑎𝑦 𝐼𝑠 𝑇ℎ𝑟𝑜𝑢𝑔ℎ!” Instead of avoiding what’s difficult, move toward it. Growth isn’t found in comfort or distraction, but in confronting what challenges you. The truth? It’s not easy, and it’s definitely messy. But when you keep going and make small improvements, the rewards are worth the effort.

Avoidance may seem easier, but it quietly halts your growth and pushes you backward. That stuck, anxious feeling is real—it’s your cue that something is left unresolved. Choosing intentional discomfort over avoidance is a superpower.

This principle shows up everywhere in health and fitness. It’s tempting to chase miracle pills, fad routines, or anything that gives short-term satisfaction. But those approaches satisfy ego, not your real progress. When real challenges arise, you’ll find yourself unprepared mentally—a “flinch” response—falling back into habits that don’t serve your future.

Holistic health is more than entertainment or “just getting out and moving.” It’s a philosophy an aspiration to become your best self and bring benefit to everyone around you. A growth mindset and thoughtful discomfort are the keys to transformation and sustainability.

Reflect: How does this sit for you? Are you ready to move through what’s hard and come out stronger?

Inside [The Ultimate Guide For A Holistic Exercises And Fitness Program], discover how to turn suffering into progress, harness the power of discomfort, and grow steadily mind, body, and spirit.

It’s not just working out, it’s building a foundation for a better life.

Find out more @

Oct 16 2022

When Your Loved Ones Are NOT on Board

Wouldn’t it be nice if everyone in your life supported your healthy living goals?

Imagine your partner, kids, friends, family, and colleagues all cheering you on helping with daily routines and offering words of encouragement. It’s a wonderful fantasy, but the reality is often more complicated.

Sometimes, those closest to us don’t know how to support us, or they’re preoccupied with their own challenges. This lack of understanding or encouragement might feel disappointing, but it’s never a reason to give up or grow resentful.

Here’s how to stay on track, even when support is lacking:

First, remember that your goals are entirely yours. You’re the hero of your own story. Others aren’t required to play supporting roles just because you’re on a new path they have their own motivations and struggles.

Next, be clear and specific about what support you need. Some people want to help but simply don’t know how. Rather than feeling frustrated, try making direct requests like asking your partner to handle school pickup so you can attend your training session.

Don’t forget that relationships are a two-way street. Offer support where your loved ones need it, too building goodwill and understanding as you go. You can also invite friends and family to try new healthy habits with you, making your journey more inclusive and less threatening to your relationships.

Embrace the idea of “attraction rather than promotion.” Let your success and happiness encourage others, instead of telling them what they should do.

If support at home or among friends is hard to find, look for it elsewhere. Connect with like-minded people at the gym or in small group classes they can motivate and keep you accountable.

And finally, turn inward: keep a journal, pray, or meditate. Even if outside support is scarce, you’re constantly learning about your inner strength and resilience.

Ultimately, your journey is yours alone but that’s where some of the deepest growth happens. You got this. Embrace your progress, and the right kind of support will follow.

It’s not just working out, it’s building a foundation for a better life.

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Oct 10 2022

Why You Need Short-Term and Long-Term Goals Alike

In business, school, or better living, achieving anything meaningful starts with setting clear goals—both short-term and long-term. The synergy between these two is what fuels lasting progress.

Consider this example: You’re longing for a European vacation, but you’re not sure if it’s possible. After some research, you see it will cost $5,000. That might feel overwhelming, but you break it down: Can you save $250 a month? With some budgeting—maybe cancelling a few subscriptions and working extra shifts—it becomes feasible.

Your long-term goal is to save $5,000, but that goal only feels achievable because you’ve established a set of practical short-term goals: saving a set amount each month, cutting costs, and earning extra. You’re also clever about monitoring your progress. By tracking each month, you can adjust along the way, seize new opportunities, or recover from setbacks before they snowball.

This approach makes even the biggest goal manageable. Instead of “I’ll never save $5,000,” you’re thinking, “I can save $250 a month”—and with each step, you build momentum.

The same system applies to health and fitness. Want to lose weight, build muscle, or improve mobility? Set a big-picture goal, then break it down into small, consistent actions you can track over time. The real magic happens when both types of goals work together.

Want structure and real accountability? Check out [Group Exercise Classes] to find a community that shares and supports both your short- and long-term goals.

it’s not just working out, it’s building a foundation for a better life.

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Oct 04 2022

Be Intentional in Living the Life You Want

Most people know exactly what they don’t want in life. That constant focus can keep you yearning for more, feeling like something’s missing. But here’s the catch: if you never get clear about what you truly desire, your mind stays confused never receiving direct instruction to pursue your real dreams.

The result? Wandering through years without purpose. Drifting, doing things “just because,” following routines that don’t move you closer to fulfillment. If you want to create a specific outcome or live meaningfully, you have to get intentional.

Ask yourself:
Why am I doing this?
Who is it for?
What result do I want and by when?

These questions are the foundation for a life built on purpose, not accident. They let you start shaping your life around what brings you meaning and satisfaction. This isn’t just about reaching a healthy weight or developing a positive relationship with food—it’s about building your whole lifestyle, your priorities, and your identity intentionally.

Priorities, by definition, are not random. Healthy habits don’t appear magically; they’re designed, chosen, and practiced. You choose to live each day intentionally or not the results always follow your choice.

So, are you ready to create the life you envision? Don’t wait for meaning to find you build it, one intentional action at a time.

Want more help building an intentional lifestyle from the inside out? Start with [The Ultimate Guide For A Holistic Exercises And Fitness Program] to align your habits and mindset.

it’s not just working out, it’s building a foundation for a better life.

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Oct 04 2022

You Are Your Own Worst Critic, So Find a Balance

If you’ve ever given feedback to someone like a kid you’re coaching or a teammate at work you know the value of striking a helpful balance. It doesn’t work to just criticize harshly, nor to only praise without offering a path for improvement.

But why, then, is it so hard to offer yourself that same balanced, loving approach? Most of us find it easy to pile on the self-criticism.
Thoughts like, “I’m so stupid,” or “Why can’t I ever get this right?” creep in, especially after a setback in our health or personal goals.

Here’s something important: You are not a victim. Read that again until it sinks in.

A super-simple tactic to disrupt negative self-talk is to treat yourself the way you’d treat your best friend. Would you ever tell your best friend, “You’re hopeless, you should give up?” Of course not. Instead, you’d acknowledge their struggle and lift them up: “I see how hard you’ve been working, and you’re making progress. Setbacks happen, but I know you can get back on track. Want to talk or go for a walk together?”

When you catch yourself being harsh, pause. Recognize the mistake, learn from it, and move on. Balanced feedback is how we help others grow and it’s exactly what you need for yourself, too. With practice, you can improve your self-talk and boost your motivation, resilience, and long-term results.

Want guidance connecting your mind and body for better self-talk? Discover our [Holistic Nutrition & Healthy Weight Program] to support a balanced approach.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Sep 27 2022

Be Specific and Clear on Your Goals How to Set SMART Goals That Work

Have you heard of “SMART” goals?

The acronym is everywhere in business and leadership, but it can be even more powerful when applied to your personal growth and fitness journey. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Each part plays a critical role for anyone who genuinely wants results. Today, let’s break down this method and explore why being specific is the essential first step.

What are SMART Goals?

Specific: Well-defined, clear, and unambiguous so there’s no doubt what you want.
Measurable: You can quantify your progress objectively.
Achievable: The goal is actually possible and realistic for your situation.
Relevant: Meaningful and aligned with what matters most to you.
Time-bound: There’s a deadline, creating urgency and direction.

Why Specificity Comes First

The first principle being Specific—isn’t just about clarity for its own sake. When your goal is vague, your brain doesn’t truly register it, and you lose energy and motivation when challenges arise. Compare these two:

Vague: “I want to feel stronger, more flexible, and not in pain.”
Specific: “I want to feel stronger and flexible, and stay pain-free so that my back doesn’t hurt after tennis, so I can play with my kids and grandkids on the floor, and enjoy my activities into my 80s and 90s.”

The difference? The vague goal is easy to forget and impossible to measure. The specific goal connects to your values, daily life, and the people you care about. It means something personal. And that connection is what will keep you on track even when things get tough.

How Being Specific Unlocks the Rest of SMART

When your goal is truly specific, the rest of the SMART framework starts to fall into place:

It’s easier to measure. (“Can I play tennis pain-free this month?” “How many times did I enjoy floor time with my grandkids?”)
You’re motivated to achieve something real—no wishful thinking.
You can connect it to what’s truly relevant for your life, not just a vague health ideal.
It’s natural to add a timeframe you’re ready to commit to.

Using SMART in Your Everyday Health Practice

Applying the SMART method to your health and fitness means setting both outcome and process goals… and writing them clearly. Here’s a quick checklist to help you craft yours:

What specific result do you want?
How will you know you’re making progress?
Is your target realistic and healthy?
Why does this result truly matter to you?
When will you achieve it—and what’s your first step today?

Stay Motivated, Track Progress, and Enjoy the Process

When your goals are SMART, especially specific, you wake up each morning with a sense of direction. You can measure your wins, course-correct if you’re off track, and enjoy the journey more even (especially!) when it isn’t easy. Vague dreams fade. Specific goals change lives.

P.S. Do you need help setting specific goals and designing a program that fuels real results and long-term sustainability? If you’ve tried other approaches that miss the mark, let’s get more precise together. Use the link below to book a discovery session. We’ll assess your wants, needs, and history then build a custom plan for your future.

Ready to step into coaching that truly meets you where you are? Explore [Personalized Workout Page] and get clear on what’s next for you.

it’s not just working out, it’s building a foundation for a better life.

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Aug 29 2022

Some of Your Thoughts Are Not Based In Reality

Here’s a shocker: Not all your thoughts are based in reality.
Yep, it’s true.
Like that thought you have about not being good enough.
Or the one about how you’ll never get your body back to functioning.
Or how you must be broken somehow, and everybody else has it figured out.
See what I mean, now?
THESE. THOUGHTS. ARE. NOT. REAL!
They’re the conditioned nonsense lies you unintentionally tell yourself that keep holding you back.
They feel like “you,” but they are not.

Here’s the good news: You don’t have to keep listening to them.
In fact, you can start to switch the script today.
Tell yourself – RIGHT NOW – that you ARE good enough… that you DO deserve health and success and love… that you ARE smart enough and creative enough to get where you want to go.
Say it as many times as you need. Write it in your journal every day if that helps.

And every time that annoying voice breaks through again with one of your limiting self-beliefs step up and lean into those conditioned feelings to bring awareness to them, accept them and then make a choice to feel what you want.
You can overcome a loud, persistent lie with steady, loving TRUTH supported by action.

We’re all programmed with these kinds of hurtful self-messages. But that doesn’t mean we have to accept them as truth.

If you’re ready to challenge those beliefs and build a foundation for a more empowered you, check out [The Ultimate Guide For A Holistic Exercises And Fitness Program] for practical steps and inspiration.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Aug 23 2022

Use Setbacks to Strengthen Your Commitment

Life is hard sometimes.

You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.

But don’t – please!

It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it.

Here’s a super-basic example. My dad always told me to leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If I arrived on time, I’d have a few minutes to kill; if the journey took longer than I had expected, I’d still be on time.

It drove teen-age me crazy. But dad was right, and I think about this little lesson all the time. It’s even easy to apply it to healthy goals.

For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.

If you want to train at the gym regularly, then you have to accept that you’ll need rest days. That the gym might be unexpectedly closed sometimes. That you might have a family emergency that keeps you away.

Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals. Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.

It’s all in how you look at it!

it’s not just working out, it’s building a foundation for a better life.

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Aug 23 2022

The Process of Creating What You Want in Life

I want to share a powerful secret with you today, one that can help you reach your goals and create the life you want for yourself.

I used to wonder why some people seem to get what they want, while others including myself always seemed to run in place. Weren’t we just as deserving, creative, and hard-working?

I finally spoke with a few friends who had done it to learn what I was missing. And here’s the secret they shared.

Getting what you want isn’t about just deserving it or working hard or having passion.

It’s about knowing the right process. It’s about making the right choices and sticking with a plan.

Suddenly, it clicked for me. I hadn’t yet decided what I really wanted. I kinda knew, kinda hoped, kinda thought… but it wasn’t until I explored my values, desires and abilities enough to make a beacon-like choice that I could start on my way to building the life I wanted.

So, I want you to start at that same point. Take the time to decide what you really want. Is it to be healthy and active? Do you aim to be a loving partner? Do you yearn to build a business or nurture a talent?

Maybe you already know. Maybe it will take some thought and research to make your decision.

But once you do that, here’s the next step – according to the folks I consulted and the experts out there. You’ve got to develop the mindset that nothing will stop you – knowing that countless events and circumstances and even people will try to trip you up. Expect it! Plan for it! That’s how you beat it!

Now you have the goal and you have the determination. So, next, sketch out your path. What will you need on the way? How will you get it? Who can help?

Next comes The Big Step. You must TAKE ACTION. All the planning and reflecting in the world don’t amount to anything if you don’t do the work, one step at a time, day after day.

I understand how you might feel. It’s hard to build the life you want for yourself, to eat right, exercise, and pursue your other goals. It’s hard just deciding what you want and how to start.

But it’s NOT mysterious. Follow this process, do the work, and love yourself enough to stick with it over time.

I promise it works, and I can’t wait for it to blossom for you like it has for me and so many others.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Apr 23 2021