Change This to Lose Weight and Keep It off

What is the #1 thing you must change to lose weight and keep it off?


So many people lose weight without altering their metabolism and it usually has a negative effect in the long term.

I’m sure you’ve seen it before…

Someone drops their calories and loses 20lbs but gains back 25lbs a few months later when they go back to their normal diet.

This yoyo effect taxes your hormones, signals your body to STORE fat, and slows down your metabolism in an effort to protect your internal organs.

Don’t make this common mistake.

Change your metabolism by eating the right foods and timing your meals properly.

Don’t know what or when to eat?

Drop me a line and I’ll help you out!       




With the constant improvement of technology, it’s getting easier and easier to avoid pain and frustration.

But are we really any happier as a result?

We don’t admire people who AVOID hardships in life, we admire the exact opposite.

We admire the ones who are courageous enough to ACT IN SPITE OF their fears.

Putting yourself into a smaller and smaller box of security and comfort only serves to INCREASE anxiety and fear in the long term.

There will ALWAYS be surprises, challenges, and scary moments in life — so get used to them.

The only way you will be ready to face these challenges is to voluntarily put yourself in situations that get you out of your COMFORT ZONE.

Remember, there is no courage without fear.

Eat the spider.

Stomp the snake.

Tame the dragon.


Why Don’t New Year’s Resolutions Last?

Why Don’t New Year’s Resolutions Last?


A new calendar year isn’t enough MOTIVATION for you to change a habit.

You need REASONS WHY you are making a change.

In 1895, Friedrich Nietzsche stated, “He who has a why to live can bear almost any how.”

What’s going to push you through moments when the old pattern wants to sneak back into your life?

A strong reason WHY will motivate you to follow through on your commitment.

Before making this year’s resolution, ask yourself:

“Why am I making this change?”

If the answer to that question DOESN’T motivate you, ask again until you find a reason that does.


What Drives Results?

What Drives Results?


You don’t get the perfect body by burning 1000 calories from two hours at the gym.

You don’t win the Nobel Prize by studying for 10 hours at the library.

You don’t become financially free for one good week at your job.

Results come from CONSISTENT action over TIME.

Your daily habits drive you closer to your desires or push you further away from them.

What do you do consistently?


Fasting: A System Reset for Your Body

What do you do when your computer starts buggin’ out on you?

I usually reset it or turn it off for a few minutes.


I don’t really know what the magic behind it is, but the short time it takes to cool off usually sorts out the problem.

This is the same with the human body.

When we expose our bodies to a constant stream of food and drink, chemicals in the water and air, radiation, and countless other stimulants like caffeine, artificial sunlight and noise, the toxicity in our body build.

This can cause us to “glitch” just like a computer.

The glitch may take the form of a cough, cold, constipation, or even something more serious like an infection or disease.

You may not be experiencing any of these symptoms at the moment, but they are building inside you.

Taking 24 hours to reset the digestive system and go without food is essential to the bodies healing process because the gut is where 70% of the immune system lives.

If you don’t allow your intestines time away from this never ending cycle of breakfast, lunch, and dinner — you will inevitably exhibit some sort of sickness.

Why wait until you are at the doctor’s office for them to tell you to eat soft foods and drink more water?

Why not put the fork down — for one day — and let your body reset?

You might be thinking a 24-hour fast will be hard — it’s not.

Humans can go WEEKS without food and even days without water, and all I’m suggesting is for you to skip breakfast, lunch, dinner for ONE day. And you really only need to focus for 18 hours because the other 6 you’ll sleep off and not even notice.

When you make the decision not to eat before you start your day, after a few hours the body and brain succumbs to your will.

If you aren’t sitting down to eat or taking time to make a meal and instead you are resting or occupying your time with some other task, the cravings for food subside.

If you get hungry — drink some water.

If you are still hungry after drinking water — drink more water and then lay down and rest.

It’s that simple.

When you finish the full day without food, I suggest eating a slice of your favorite fruit (a juicy ripe pineapple comes to mind for me) and chew it slowly. You will taste things you’ve never tasted before.

The natural sugars in the food will make your taste buds dance and sing.

Your intestines will maximally absorb all of the water and nutrients and your body will be screaming, “THANK YOU!”

Don’t believe a word I say — try it for yourself and see.

If you have any questions about fasting or if you would like to extend past 24 hours, email me at

Cheers! *Water only* 


5 Simple Ways to Increase Self-Awareness

Our lives are filled with distractions that occupy our consciousness, which makes it hard to slow down and stay present in the moment.

Awareness of our patterns and tendencies can help us understand how to become more productive, smarter, and healthier.

It can also help us love ourselves, live with passion, and become conscious creators of our destiny.

These reasons, among many others, are why I would like to share with you five simple ways of increasing your self-awareness.

1. Change a daily routine. 

You would be surprised to know how many things you do that are on autopilot.

An entire drive home from work can be completely ignored by your conscious mind.

Instead of concentrating on the road, your mind might be thinking of what you needed to finish, your significant other waiting for you, or maybe just trying to read the most recent text you received (put the phone down please!).

Meanwhile, your subconscious mind takes over and operates the car for you.

The pattern of turn here, stop there, is engrained in your consciousness.

Moments later, without even realizing, you’re already home.

Where did the time go?

What happened to the moment?

For the next seven days, I challenge you to stay in the moment.

Here are a few things to try:

  • Take a different route home from school or work.
  • Dress yourself out of order (Ex: If you normally put your shirt on first, put it on last).
  • Brushing your teeth, wipe your butt (be careful!), or eat with your weaker hand.

These simple tasks will feel weird at first, but that’s the point.

When something feels different you pay attention to it.

It’s harder for your conscious mind to shut off and you need to focus on the moment in order to finish the task.

The key of being aware is staying in the moment.

2. Meditate.

Even taking two minutes a day can help ease nerves and provide a better outlook on life.

Mediation is by far the most effective way to raise awareness.

Here’s how to meditate:

  1. Find  a quiet space and sit in a chair or on the floor.
  2. Straighten your spine by lift up your chest, pulling your shoulders back, and tightening your abdominals.
  3. Bring all of your focus and attention to your breath.
  4. As you sit quietly, focus on the sounds, feelings, and images of your breath.
  5. As soon as your thoughts fade away – immediately refocus back to your breathing.
  6. Continue to focus on your breathing and posture for the duration of your session. 

Repeat this process for as long as you like, but remember, even as little as two minutes a day can dramatically increase your awareness!

3. NO television, music, phone, books or newspapers while eating.

Distracting ourselves during mealtime is commonplace in this country.

I know I’m guilty of it.

This raises a big concern as we start to pay less and less attention to our food.

Will we notice when it becomes toxic?

We aren’t catching on…

Slow down and become aware of what you are putting into your body.

Ask yourself: Is this fuel? Is this garbage?

You won’t know for sure unless you’re looking at it.

Start with less stimulation during meal time.

No tv, no music, no computer, no cell phone, no book, no newspaper.

Just food.

This practice will not only help to increase awareness, but it can instantly help you lose weight and suppress your appetite.

4. Learn passively.

Listening and learning from others is one of the best ways to passively increase your awareness.

With videos and audiobooks, you just sit, watch, and listen!

Here are a few examples to start with:

5. Give.

Giving to others is one of the only ways on this planet to feel completely fulfilled.

When you do things for others like opening a door or saying, “thank you,” you automatically raise the other person’s energy.

As a direct consequence of their increase, you will also feel a surge in energy.

Giving instantly starts the process of receiving and before you know it someone will be giving something to you.

As you practice giving, in small and large ways, material and nonmaterial, you will see how much you really do influence everything around you.

Become a constant stream of endless giving and your life will be the best gift of all.

Use any or all of these five strategies and see an instant change in your awareness.

Share your experiences in the comments.


Boost Your Confidence Immediately With Three Words

Most people think that in order to be self confident they must have experiences or attributes that support confidence.

But, what if you don’t have any particular abilities or qualities to appreciate?

What if you don’t see yourself as a success, especially if you’re not exactly where you want to be yet?

Have no fear! Your body has a confidence booster built in standard.

There is an old saying I’m sure you’ve heard – “fake it till you make it.”

This is exactly what to do when you’re not feeling confident.

When I say to fake it till you make it, I specifically mean to fake the body language of confidence.

Tony Robbins is famous for saying, “emotion is created by motion,” and when it comes to confidence, nothing could be more accurate. 

If you stand or walk confidently, even when you’re not in the best state of mind, your mind will start internalizing the shift in posture and you actually will feel more confident.

It may sound odd, but just try it.

Yes…right now.

Wherever you are, sit in your chair like you would be sitting if you just found out your significant other dumped you (if you aren’t in a relationship, imagine something you could be depressed about in your life at the moment).

Take a few seconds to really feel the hurt.

I can’t see you right now but I can imagine you are sunk into the chair, your shoulders are slumped forward and your head and eyes are looking down.

Does your body have strength and muscle tone to it, or are you limp and weak?

Are you frowning or smiling?

How does your body (and mind) feel in this moment?

Shake out the bad thoughts. Reset your body and your mind to something neutral like…


That will do.

Now, think of the best memory with your significant other (keep it PG or other parts of your body may really change “posture”) or think of any happy experience in the past year. 

Again, really feel the happiness.

How are you sitting?

Where are your shoulders?

Is your back more erect and strong in the chair?

Are your eyes looking up?

Do you even have a smile on your face? 

How do you feel?

Your body and facial expressions can say a lot when you are in a peak state, whether the state is good or bad.

When you are feeling depressed, you look depressed. When you are feeling confident, you look confident. 

Your body posture, your breathing, and your eye patterns all give a huge clue to what state of mind you are in. 

How do we use this to our advantage?

Fake it till you make it!

If you sit, stand, or walk with confident posture, it will be nearly impossible to feel anything but confident. 

Warning!! It’s also extremely difficult to feel happy if you are in a sad or depressed body posture — so be careful.

Start to notice your daily patterns by paying attention to your body at all times.

Use confident body language to help yourself feel better, even when you may have reasons to be sad.

What exactly is confident body posture?

There are a number of different points to master confident body language, but here are the top three that will instantly help you feel more confident. 

Three c’s

1. Chest

Confidence starts with a lifted chest. Don’t run out and buy a push-up bra, because it’s much easier than it sounds. Stand in front of a mirror and lift the top of your chest so it’s facing the ceiling more than the mirror. The ribs lift upward and it should look like you just filled your lungs with a breath of air. 

We want a confident and proud chest. Imagine you just won a gold medal and you are standing on top of the podium. Show the medal with confidence and pride. 

2. Chin

A confident chin however, is not held higher than normal, it is simply neutral.

A chin held too high symbolizes a snotty or rude attitude, as if the person is looking down onto others.

Conversely, a lowered chin may increase feelings of fear and doubt. 

We want to meet life head on.

Face to face. Eye to eye.

Don’t look down and avoid others and don’t look up and away from others either.

Be confident and meet their gaze directly.

Look straight in front of you as if you are looking to the furthest point on the horizon.

3. Crown

The last piece to a confident body posture is the crown, or the top of your head.

No, you don’t need to wear an actual crown to feel confident, but this simple trick will make you feel like a king or queen.

Imagine there is a string with one end attached to the top of your head and the other end connected to a helicopter hovering directly above you.

Now, imagine the helicopter gently moves upward, stretching your spine and lifting you onto your toes.

Hold the upper body posture and let yourself come back to a normal stance with your feet. 

You should instantly feel two or three inches taller.

Comment below and share your experience with these three powerful words.