Habits are Built Like This

"A habit cannot be tossed out the window, it must be coaxed down the stairs one step at a time." - Mark Twain

Did you know that around 40% of everything we do on a daily basis is habitual? I would venture to say it is probably a whole lot more than that!

This means that a big part of our lives is almost entirely on autopilot!

Think this through for a second and evaluate those habits of yours.

Do they empower you or disempower you?

Do they limit you or free you?

Do they help you or hinder you from reaching your goals?

How do you go about creating habits? Do you go with the wind and throw things out the window? And find yourself lost in the process?

Habits are our subconscious mind’s way of doing things on autopilot. Try something new and create a healthy habit in a simple way.

One can easily create a habit by taking your time and going down one step at a time. 

Transform YOUR life in magic fashion.

Continue Reading...

Simple Steps to Building a Healthy Habit

And once you understand that habits can change, you have the freedom and the responsibility to remake them. -Charles Duhigg

This quote right here can give you hope if you are stuck in a rut. 

Your thought habits are the most powerful of all. What are your thoughts? With power and choice? Or with force and resistance? 


Continue Reading...

Going the Extra Mile

stop the mind screw Nov 23, 2020

It's Monday after a long weekend and I am sure many of you did not want to go back to work today. It happens every year. But what if you took the extra mile mentality? What would be different? You'd be creating a great habit for starters.

I work at OCuSOFT. I have for 8 years in January! Wow! I love my job and I actually love coming to work every single day. And today, due to COVID I do not work in the gym. I actually help in the Operations Department running errands, cleaning, and helping where ever I am needed. I am so happy and blessed to even have a job at this time.

Most of my fitness friends had to find jobs in other places when the gyms closed in March. The YMCA I work for in Richmond, TX is still closed to this day. I have worked there for 20 years and I miss it dearly.

 How are you doing? Are you ready to face the week and go the extra mile? Don't forget to download the pdf file below which has inspiration for the week and a place for notes on how you are doing this...

Continue Reading...

This One Little Thing Could Make All The Difference

Today's Ben Franklin Virtue building is probably one of the most difficult for us, but it is the most effective tool in building habits that stick.


Remember earlier this month when I shared my speech with Toastmasters on Information Addiction? And the question was "How do I deal with this?"


In each instance, I described someone who lacked discipline. The person checking their watch during the conversation, the email at their son's soccer game, the meeting with the tragic notification, and the person sharing gory details on Facebook ruining everyone's Chi. Here is a link to my speech in case you missed it!


Where is your discipline? This is the cornerstone to building habits that stick. And it doesn't have to be difficult.


Just try to be 1% better than yesterday and you will always be improving.


We all slide! But we always have tomorrow!


Think about self-discipline this week. Where can you be 1% better today than yesterday?


Want all...

Continue Reading...

Information Addiction


This is my speech from the other day on Information Addiction. One of the questions I had was “How to handle information addiction?” Great question.

I didn’t have enough time to go over that, my speech was limited to 5-7 minutes or I’d be disqualified in Toastmasters. But that is what I teach!!!

So today I am going to answer that. Simply and succinctly.

Tim Ferris, you know the author of the book 4 Hour Work Week, calls it an “Information Diet” and I highly recommend it. Here is his blog post on it! 

Instead of going all in, try to  be 1% today than yesterday.

An information diet is like a mental diet. Become aware of how often you turn to your device during the day.

Especially during boring times.

Instead turn your focus to something else in the outside world. What do you see? What do you hear? What do you smell? What do you feel?

How much is your screen time? Try to reduce that by 1% every single day. It’s easy really!

If you...

Continue Reading...

Don't Make Any More Resolutions Do This Instead!

Picture this, you are at a party 3 months from now, maybe even just a week from now. EVERYONE wants to know what you have been doing. You look different, you act different, and everyone wants to know your secret.

Have you ever tried an exercise routine but it just did not stick? Have you ever tried to give up a bad habit not only to find yourself stuck back in the same drab routine? 

Quit wasting money on personal trainers (yup I just said that), diets, food that you do not eat, coaching programs that do not give you the results you dreamed of or that they promised.

Quit making resolutions! Quit setting goals! 

Why? Because they do not stick.

What sticks? HABITS!

Join today and have the 5 simple steps, bullet points, to create a habit delivered to you! 

Continue Reading...

4 Reasons Why Your Habits Do Not Stick and What to Do About It


Here are the 4 reasons why habits do not stick. 

As a Personal Trainer, I have seen it all when it comes to habits not sticking. Here are the 4 most popular reasons as to why they do not stick and what to do about it.

They are:

1. Lack of motivation

2. Lack of time

3. Lack of confidence

4. Lack of direction

At first, they are all obstacles, if you are not careful they quickly become excuses. And you know what they say about excuses. Excuses are like a$$holes, everyone has one!

In this video, I am going to discuss what the 4 reasons are and how to work with them.

Two great books on habit building are: Atomic Habits and The Slight Edge


 Learn how to make your habits stick, follow along with us and go on an email journey all about Stop the Mind Screw and Your Fitness:



Continue Reading...

Why I Hate the Term Toxic Positivity

I hate the term #toxicpositivity. And I don’t use the word 'hate' unless it is absolutely necessary.

Why? Because positivity saved my life. There is nothing toxic about it. That my friends is an illusion!!!

As a survivor of Complex Post Traumatic Stress Disorder I could have easily blamed positivity for all my problems. And told people, “You don’t know what I went through!!” or “Please, it was really bad.”

No, I learned from many years of therapy, awareness, and contemplation that does absolutely no good. 

All that does is keep you in victim mode. And after being in victim mode for so long you come out and victimize everyone and everything - including positivity. #dumb

Instead, enter victor mode. Become aware that these victim/victimizer thoughts are all illusions. 

Serve the principles of truth, integrity, courage and above all LOVE!! 

Those principles my friend ARE POSITIVITY.

Those principles saved my life!! And could save yours....

Continue Reading...

My House was Stolen From Me!

A home is supposed to be your safe haven. A place you live, where memories are made, and where dreams are born.

But in 2018 my whole world crumbled right before my very eyes.

I should have listened to my intuition and NOT blood-sucking attorneys.

I mean even the title that was stripped from me was done so by an attorney, not to mention a Justice of the Peace in Fort Bend County, Texas.

A piece of paper! That is how my house was stolen from me.

More importantly, I should have known better about all of this because Kenny played with the deeds on our property in 2000 to keep a section in his name. You know he was and is always manipulating something under the table.

No wonder I have Complex PTSD.

But no, I lay blind to all that happened, due to my overwhelm and mind screw of stress in my life!!

Yes, my house was stolen from me. I know it sounds crazy but it was. I trusted a Judge and a woman who came across as a loving, kind Christian. Let's just say her company called JSUS was not so...

Continue Reading...

Do You Have a Great Ripple Effect in Life?

 Be brilliant and reach for the stars. This is the best way to serve your goals and help fellow humans. -Unknown

Do you know when you throw a rock into the water, it has this ripple effect? Like this?

That is what happens when you do any sort of action. Good or bad. You cause this ripple effect and it goes on and on. It also comes back to you, but we'll leave that for another blog post!

This quote was in my morning oracle cards the other day. To me, it is all about that ripple effect and reaching high for my goals.

How do I do this? Well, I stick to my habits #1. By creating what Jeff Olson, author of the Slight Edge calls happy habits in mind, body, and spirit you easily create an awesome ripple effect.

It has so much to do with your thought habits, are you thinking thoughts of joy, love, peace, kindness, ease, flow, etc.


It can also work the other way around. This means that you can have a negative ripple effect especially when you think of thoughts of resentment,...

Continue Reading...
1 2 3 4 5 6 7 8

50% Complete

The 1 Thing Everyone MUST do for their fitness!


In return, I'll give you this simple download that describes in detail what you can do starting today to have a healthy heart and fitness. No matter your age or fitness level. 

Sound good? Sign up now!

Hope to see you there!