10 Tips To Eat Intuitively Through The Holidays or Any Day

The holidays are right around the corner. Or not, if you happen to be reading this in February. However, it is not too early or late to consider eating intuitively. Here are 10 Tips to Eating Intuitively Through the Holidays or Any Day!!

1. Do Not Engage in Diet Talk

Decide right now that you are not going to take part in conversations that support diet culture. When we get together with friends and family over the holidays it’s inevitable that someone will bring up how the food is going to affect their body shape or size, someone will tell you all about their diet plan or exercise routine, and/or someone will tell you their big, diet-culture inspired New Years Resolutions. You do not have to engage in this conversation. You don’t have to explain your food and body beliefs if you don’t feel up to it.  You can aim at changing the subject or you can simply excuse yourself.

2. Know that it’s Okay to Say No

Remember that when you say yes to something you are...

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How to Use An Apple Watch For Fitness

Did you know that you can use your Apple Watch Stats to analyze your workout stats?

In fact, this is how I analyzed my in-person training clients during the pandemic.

And I am going to teach you the method today!


  • Step #1: Pull up your exercise guy he looks like this: 
  • Step #2: Enter Traditional Strength Training (every single time you exercise unless you are walking and want to know your distance) There is a reason for this!! Hold on.
  • Step #3: Do your workout
  • Step #4: Analyze your heart rate and ACTIVE CALORIES (details in video)
  • Step #5: When finished Swipe Left to End Workout 

To analyze your results do as follows: (quick video will be attached here)

  • Step #1: Go to Your 3 Circles (details in video)
  • Step #2: Go to workouts and click the one you want to analyze
  • Step #3: Take a screenshot of the workout.

The things you want to analyze:

  1. Time - how long were you exercising?
  2. How many active calories did you burn?
  3. Was your heart rate spikey?

Here are common...

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The Power of a Smile

Meet Sarah, she hired me to teach her how to do push-ups as she needed to be able to perform 20 push-ups to get into the military.

Link to the video here!

The very first thing I had her do was perform a push-up. She said, "I can't! That's why I hired you."

Oh no she didn’t. “Can’t never did anything and it’s still in the dictionary! Just show me!” I said. I knew she was physically able. She was 18 and fit. Her mindset was off.

She proceeded to get down on the mat and tried her push-ups. “Oooonnnne.” She grunted in disgust. “Twooo.”

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“STOP!” I yelled, startling others in the gym. I knew right then and there those military guys were going to eat her for lunch like a hamburger.

Let me just tell you, that girl learned how to do push-ups and then some that day.

I taught Sarah something very powerful. Want to know what that...

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How to Start Your Day with Clarity and Focus

Stop the mind screw my friend. Getting clarity and focus to start your day can and will drastically improve your life.

And it's simple. Let's discuss.

I get it. I used to be one to sleep until the last possible minute. But then something changed.


I found a morning routine that I just love and I also love how it changed my life - for the better!! And think about this: it's more important than getting that extra hour or two of sleep.

Here are 8 tips to help you get more clarity and focus to start your day!

#1. Make sure you get a reasonable amount of sleep. Schedule 7-8 hours of sleep per night. I get it this might be difficult for some. But when you do #6 correctly you will have no problem sleeping.

This might mean going to bed earlier and having an evening routine that will encourage your sleep.

#2. Take 5 minutes of stillness. Do this first thing upon waking. Just lay there in bed and intentionally smile. Immerse yourself in all 5 senses and set "great" intentions for the...

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Your Lung Strength Could Save Your Life!

fitness menopause Sep 07, 2021

Take a deep breath right now!

You'd be surprised at how many people do not know the proper way to do this. That is if you want to build strong lungs.


  • More energy
  • Stamina
  • Combat viruses that attack the lungs - easily
  • Improve oxygen levels in your body

All of this and more are described in the video today.

This book, mentioned in the video, by John Assaraf, Innercise, is one of the best teachers of deep breathing for relaxation and stress relief and more. 

Why do you want to build strong lungs? 

  1. Combat COVID and other respiratory infections
  2. Build a strong immune system
  3. Eliminate those toxins - 75% of them to be exact
  4. Improve stamina and energy all day long
  5. Get Oxygen going through your body better.

Watch the video now to learn all about this.

Want the cheat sheet that goes with this? 


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Motivation Is A Funny Thing

"I lack motivation." This is the number 1 reason clients give me for not working out.

Oh, I get it. In fact, I just hit a wall myself.

Instead of the word "motivation" let's use "mindset."

Why? Because motivation changes daily. If you control your thoughts you can control your mindset. Motivation is not so easily controlled.

Watch the video here!

I had a DESIRE to work out on a regular basis. I lost motivation. I had a DESIRE to stop sleeping in and hit the gym. 

I needed to do this for my health and wellness. 

But I love sleeping. My old vehicle was using an alarm to help but that was not working.

My conflict was I was getting groggy in the afternoons, having brain fog, and bad headaches when waking up. <I knew my fitness could relieve all of this, but I lacked motivation.>

What if I didn't get back in the gym? I knew I was going to have worse headaches and serious weight gain. And the brain fog was growing cobwebs.

My new opportunity - I get very motivated...

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6 Things to Avoid In The Morning

Stop mind screwing yourself out of your power. Avoid these 6 things in the morning to empower your day and change your life! You got this!!

Avoid these things in the morning

1. Checking social media. You are just asking for a mind screw when you do this first thing in the morning. Why would you want to start your day with drama?

Trust me it will be there when you get finished with your healthy morning routine. Plus your mindset will be in a much better place. Need help with a morning routine? 


2. Along the same mind screw is checking email. Just stay away from the screen! It will be there when you get done with a healthy morning routine.

You are very likely to get bad news in the email. Why let that spoil your day? Even if you think it will be great news, it will be there when you check it later!

3. Jumping right out of bed. Don't do this. Lay there for a moment. Put a smile on your face, even if no one is looking. When you smile you send signals to your brain...

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Mindset Coaching For You

All great coaches have coaches!

My first experience with a mindset coach took place over 20 years ago! This created a safe space for me to share my thoughts authentically without judgment.

From there I was able to strategize and figure out what I wanted and my next steps.

Reading books and taking courses only set you so far ....working with a coach made all aspects of my life expand into greatness!! ALL OF THEM!

Why work with me? I lean in on almost 20+ years of real-world, corporate, spiritual experience and numerous coaching-related training.

I meet you where you are in your journey. Together we get creative, strategize, and build a realistic action plan to make your vision a reality.

At the same time, I will be teaching you invaluable skills and tools that will guide you through your transformation.

Want to know more? Email me at [email protected] or sign up today for content updates and more: 

Stop the Mind Screw has some big plans coming soon! Subscribe and...

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Outwitting the Devil and Food

"What have you been eating?" This question is common in my everyday practice as a Certified Fitness Trainer since 2002.

 I remember the day I was training one of my clients. His heart rate quickly escalated to the 170s and his comfort was the 120s. I knew something was off.

I told him to stop what he was doing and sit down for a minute.

I asked him what he had to eat before coming to the gym.

He regretable announced that he had a burger, fries, and a regular coke. WTH! 

Your food affects so much and it is important to understand what the devil talks about in Outwitting the Devil by Napoleon Hill.

Click Here to watch the video now!

The thing is food is good! And there are a lot of great foods out there. 

What one must do is develop self-discipline and stop eating so much.

How about getting a meal you love, taking half of it to-go and eating it later. Instead of eating the entire portion of food at once.

Practice Ho'oponopono on everything you eat. I say "I love you....

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Drifting - Outwitting the Devil

"I can't make it today." Those are the words from my client I am about to lose and let me tell you why.

As a Certified Fitness Trainer and Wellness Director at OCuSOFT, I am "free" to the team.

Because I am free they have to make a commitment to themselves for their workouts to be consistent.

They begin to easily "drift" as the devil calls it in Outwitting the Devil.

How does one prevent this? Come up with a solid "WHY." 

This is Step #1 in Stop the Mind Screw - "what do you want." Want help with this? Download this simple template that guides you on what you want.

When you have a solid "what do you want" you are very likely to stick to it, especially when tempted.

And I promise temptations will come! Heck, the devil plays on this.

Outwitting the Devil is the best book I have read to date (and I've read a lot) on mindset.

Watch the video here!

Whether you believe the devil to be real or imaginary, the fact remains, there is an evil force that exists in your mind- for 98% of us,...

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