How do I get Six Pack Abs?

So glad you asked! below is my personal list on how to get six pack abs for this summer season!

1) Eat healthy. Abs are made in the kitchen, seriously. eat more greens, protein, and whole grains; less junk.

2) Don’t drink your calories. That includes juice, beer, wine, and energy drinks. You need WATER and lots of it.

3) Exercise. AT LEAST three times of strength training per week and three times of cardio per week. you need both to get the results you want.

4) Rest. Your body does most of its recovery at night while we sleep. Do not deprive yourself of the rest needed for your health.

5) DISCIPLINE. This one is the most important and the hardest. When everyone else is going for tacos and beer, you drink water and a salad. Discipline is what will take you from here to there but most of the time we fail in this area hard. Myself is included in this, the weekends are HARD! Know that it’s gonna be hard and don’t give up, you can have anything you are willing to STRUGGLE for. The question is….Do you want it bad enough?

Here’s to YOU!

A lot of my followers know a big dream of mine is to open a facility for my clients. So far this dream has been in the making for about 6 months now. My partner Josh and I have had a few ups and quite a bit of downs. This has been one of the hardest things we have ever put our mind and heart into and it is still just the beginning. The day we were to sign the lease the landowner backed out after a month and a half of negotiations. So we are back at square one for a physical space.

With that being said, I believe everything happens for a reason and something that looks bad now is really a blessing in disguise. I know anything worth doing is never going to be easy so it’s a good thing Josh and I are both very stubborn. We are both dedicated in finding a great place for our clients to go as their third place.

In the mean time, we have a great temporary place to call home where our kids can play in a safe environment and we have the warm outdoors to train and work hard. Even better are the people we get to work with, the positive attitudes and personalities of our motivated clients who brighten our day as well as each others, and the support we have received from our amazing clients who have become more like family. It is because of each of you we are able to push forward and keep the momentum going when times seem hard.  From the bottom of our hearts we thank you for the love and push to keep going and reaching forward. We love you all.

Spring Cleaning Challenge

Spring time is always good for crisp mornings, birds chirping, garage sales, and dusting off those healthy habits to get ready for summer! Below is our Spring Cleaning Challenge to get you and your life cleaned up with a fresh start on your body and life!

YOUR BODY

Do a Cleanse: Your body needs to cleanse out on the inside just as much as it does on the outside. There are many cleanses out there, so make sure you do your research on which one best suits you. I like to eat food and not just lemon juice with some spices for my cleanse so I always do Advocare’s 10 day cleanse. If you would like to know more about it click here

Workout!: Get to a workout class AT LEAST 3 times a week for the next 2 weeks. I promise you will feel ten times better!

Water: You can’t do any cleaning without water. Water flushes out your system and keeps everything moving, including your metabolism, so drink it.

YOUR HOME

Clutter: If you haven’t used it or wore it in over a year, get rid of it. Take it to a good will or have a garage sale, just get rid of it, you don’t need it. Remember: Less is more.

Clean: Take a day, just one, and clean your entire home. Dust, vacuum, wipe, pick up, and organize. There is something fulfilling about doing some labor for yourself and your home. When you are done, take a shower, get some nice comfy clothes on, and dwell in your new, clean, fresh home.

YOUR MIND and SOUL

Read: Get the junk out of your head by putting better things in it. Read motivational books from authors like Robin Sharma and John Maxwell. They will get you thinking and believing in your dreams again.

Meditiate/Prayer: Spend some time alone with yourself. Meditate on your life and where you are today. Ask yourself those hard questions that come up. Don’t be afraid of them or their answers. They are a part of you that needs to be addressed by only you. Know yourself and how you feel about the things going on in your life. Make sure you are in control of you and no one else, especially the world, it will lead down a path you do not wish to go. Clean out the garbage in your mind and heart, start FRESH.

 

The Key to Happiness From the Professional

Video

They say happiness is the key to life but we all know happiness looks differently to everyone depending on their viewpoint of success. To hear the true success of happiness from the man who spends his life studying it watch this TED talks video. Shawn Achor is not only humorous in his approach but also very informative on simple ways to be happier in life.

What’s Your Worth?

When you look in the mirror, what do you see? Do you see the wrinkles on your face from your age in life? Do you see the color of your hair and if you need to get it dyed again? Do you look at what you’re wearing and if they fit snug or not? If these are the things that you base your personal worth off of, why? Why are these menial things in life so important?  Did you know you are so much more than the brands you wear and the car you drive?

YOU are a masterpiece that has survived so many things and are stronger than you even know. Your very existence is a miracle, a blessing that should be cherished and enjoyed. Express yourself in as many ways as you can fathom, because you are YOU; there is no one else like you in all existence, nor will there be ever again. You are the rarest of the rare, worth more than the Mona Lisa. You cannot be bought or exchanged, there is NO ONE like you..think about that for a second. Let that sink in…there will never be another you ever in the existence of mankind. You are here once…to live once. One life, one you. What are you going to do with it?

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Health Tips for Those Stormy Days Ahead

We’ve all had those times when life seems to knock us down over and over again. Just when you get back up the rug gets pulled from under you again. It feels like no matter what you do life hits harder and harder….sound familiar at all?  It’s times like this that make taking care of yourself more important than ever. When your world is closing in on you, the best thing you can do is make sure YOU are healthy. Below are some tips on ways to keep your mind, body, and spirit strong during those not so happy moments.

  • Take a time out: Everyday, even for just 10 minutes, take a time out from life. Go somewhere outside, be with nature and let the sun (or rain) touch your face. This helps calm your heart and helps your body realize it’s still connected to everything. The Earth has a natural way of healing you.Image
  • Drink water. Water is the most natural substance you can put into your body and it is 60% of what your body is made of. Drinking water daily helps boost your metabolism, stops you from emotional eating, and washes your body of the toxins in it.Image
  • Breath. Not just in the physical sense, in the mental sense. Take a few deep breaths consciously to remind yourself you are still alive and well. Focusing on breathing centers your mind on one thing, not allowing it to go crazy with thoughts.Image
  • Exercise. Sometimes your body just doesn’t feel like going heavy at the gym, so don’t. Go for a walk on the beach or a job outside, take a yoga class, do SOMETHING to stay active but not push yourself too much. Exercise triggers your mind showing you effort creates change, plus it releases happy endorphins into your body. Things you could use more of during these times.Image
  • Keep the Faith. There is going to be times when you feel angry, tired, fed up, frustrated, and sad. It’s OK, that’s actually good. Feel it, say it, acknowledge that’s how you feel and be okay with those emotions. While you have that, keep having faith. Even when things feel hopeless, remember another time when things felt hopeless in your life and remember how things worked out for the best. Have faith that things will get better, nothing lasts forever, and you WILL get through this alive.Image

“Never, never, never give up.” – Winston Churchill

What Do You Do?

ImageIt’s Monday… the alarm goes off reminding you its time to start the week. The week ahead is full of work, errands, commuting, kids, and just a little bit of mystery. You can look at this with two different perspectives. One with anxiety and resistance, or with bright eyes and excitement. Either way you need to get up and face the world, so why not prepare for it and be excited for the week ahead? After all, you created the life you live in, enjoy it. Plan for it and get your mind ready for it so when things come up you are not dragging your feet and pushing against the resistance of life. If you fail to plan, plan to fail. Planning is crucial for a healthy, successful life and it needs to be done routinely. If you don’t know where to start, here is my list of things I do on Monday to get my mind right and heart ready to face the week all bright eyed and bushy tailed!

  • WAKE UP TO MUSIC. If the first thing you hear in the morning is that annoying AA! AA! AA! you’re probably not going to be very happy. Wake up to something that makes you smile.
  • EAT HEALTHY! The first meal of the day is the most important. I always eat a protein, carb, a little bit of fat with some vegges and fresh fruit. For me that looks like baby red potatoes, onion, spinach, and avocado egg scramble with some berries. My drink is a cup of coffee or tea.
  • GRATITUDE. I have a small white board on my fridge where every morning I write three new things I am grateful for in my life. A grateful heart is a happy one.
  • READ. After breakfast while I am sipping on my coffee or tea, I read a chapter in the book I am reading at the time. Right now it is The Four Agreements.
  • COLOR CODED PLANNING. I have a spreadsheet I received from a mentor that has the days of the week and the times on it. I write down my schedule for the whole week and color code it for a visual of my week ahead. Green is for work time, Yellow is for relaxing or me time (gym, lunch, meditation, etc.), blue for those times I work ON my business (meetings, planning ahead, brainstorming, etc.) HINT: my mornings I mark as blue because I plan my days then, and red for when I need to get things done (errands, cleaning, organizing, education courses are all included in this.)
  • MEDITATION. Some time in the day I always sit down for 10mminutes and sit in silence. I try to get to my favorite park or spot on the beach to do this. If I don’t have the time I will sit in a comfy spot at home or courtyard outside my classroom. This is a good time to talk to God, release your mind of the madness in it, and just be present in the world as it is right now. It’s an amazing feeling.
  • BONUS: Exercise. If you are a morning person more than likely the best time to workout is in the early morning. This jump starts your body and wakes you up with natural energy and happiness. For me, I work out in the afternoons because that’s when my body works best and when I can fit it in my schedule. If you have the time in the early am though, get it in then.

There you have it, my weekly routine of getting my heart and mind ready for the week. If Mondays are too hard for you to do this then do it on Sunday or Saturday. Start with baby steps. Add one thing into your routine now, get that down, then add another. Find the time to plan for life or life will plan for you, and you are probably not going to like the outcome.

You have one life to live, make it memorable.