K(no)w Pain, K(no)w Gain

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“So, keep working, Keep striving. Never give up. Fall down seven times, get up eight.
Ease is a greater threat to progress than hardship, Ease is a greater threat to progress than hardship. So keep moving, keep growing, keep learning. See you at work.” -Denzel Washington
“Pain is temporary. It may last for a minute, or an hour or a day, or even a year. But eventually, it will subside. And something else take its place. If I quit, however, it will last forever.” ― Eric Thomas
“The secret of success is learning how to use pain and pleasure instead of having pain and pleasure use you. If you do that, you’re in control of your life. If you don’t, life controls you.” -Tony Robbins
Today, pain has a negative connotation to its name. People see pain as something to avoid. May actually make a large effort to never feel pain. They want their life to be painless and low stress. However, most people do not realize that pain is an essential part of life and growth. In fact, most successful people have a history of painful experiences:
-Tony Robbins grew up in poverty
-Eric Thomas found himself homeless at 17
-Michael Jordan got cut from his high school basketball team
-Batman lost his parents as a child
-Spiderman lost his uncle in his arms
-Anne Frank hid in a secret annex from Nazis for two years
People experience pain when they move outside their comfort zones. Your body can detect discomfort. We all experience discomfort and stress in different ways- sweat, headaches, upset stomachs, blushing, rashes, soreness, embarrassment, physical pain all for example. There are two kinds of pain: growing and injury pains. Growing pains consist of challenges, stressors, and failures. Growing pains allow your to improve yourself and your abilities. They stretch you to your limits and allow you to pass them. Any time you feel discomfort it is important to identify how you are improving yourself.
Now, injury pains are quite different. These occur when the body goes far past its physical limits. You know the terminology: broken bones, torn muscles, cuts, bruises, or getting sick. It’s important to differentiate these two kinds of pain. Growing pain is dull and bearable and due to a new experience. Injury pain is sharp and quick. Pay attention to your body and comfort level when you spend your day.
To improve your health, it’s key to put yourself in uncomfortable situations. Going out of your comfort zone will make you even more comfortable in your skin and improve your ability to take on stressors and challenges. When looking to make health changes, Moving past discomfort will improve your body, mind, and mood. So, next time you notice an opportunity that will make you feel discomfort, embrace it! You will be surprised how far you can go. As Always, Eat, Move, and Improve! 

Push Public Pressure

“To be yourself in a world that is constantly trying to make you something different is the greatest accomplishment” -Ralph Waldo Emerson

“Our Society puts pressure on us to have it all figured out- and that’s unfortunate.  It’s ok to be on a journey and to be figuring it out every day” -Chad Butler (Switchfoot)

“it’s too bad that you judge us by the way we look and not by who we are, just because you want us to be more like them when the truth is we’re not like them, and I am damn proud of that fact! I mean, Harmon College and their – their 100 years of tradition. But tradition of what? Of hazing kids and humiliating anyone who’s a bit different? Of putting so much pressure on kids they turn into these – these stress freaks and caffeine addicts.” -Jusitn Long in Accepted

I see it all the time now.  Society and the media tells us what’s best for us and what we want.  The media, advertisements, celebrities, even systems in mainstream culture tell us how to be and what to do.  Buy this, eat that.  If you don’t have this toy, you will be uncool.  Wear these kinds of clothes.  They are trendy this year.  Look this way and stay skinny.  You shouldn’t love yourself if you are fat.

While I don’t despise mass marketing and consumer messaging, but it has gotten so out of hand all the same.  This digital and consumer generation has created a “get it now” mindset.  People feel pressured to act, behave, or look a certain way to “fit in”.  This even can be found in health and wellness industries.  Exercise and food trends change all the time.  Avid fans latch onto them and get hooked.  companies manufacture a false need to follow the trend or get left behind.

It’s so important to gain perspective on what is happening.  Peer pressure, popular culture, and societal norms are sometimes not the best option for your life journey or situation.  Many of these marketers or celebrities say/ do things just to make money and don’t care if you lose out.  I encourage you to take a step back, relax, and think before you act.  Ask if these messages make sense, are genuine, and really something you want/ need.  When you become more in tune with yourself, you begin to understand your own wants and needs and make better decisions.  I assure that you will progress faster and be happier because of it.  As Always, Eat, Move, and Improve!

Dear Body

Take care of your body. It’s the only place you have to live”  ~Jim Rohn
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~Buddha
“If the body be feeble, the mind will not be strong.” ~Thomas Jefferson

Dear Body,
Hello, old friend.  It’s been awhile since I have acknowledged you. Despite having you around all the time, I have been focused on so many distractions and to do’s.  Life got in the way and you have taken the back seat.  I have neglected you more often than not.  It’s not your fault at all.  I just forgot how valuable you are.  It’s about time to say something.

I only have you for one lifetime.  I realize that now.  I haven’t appreciated you enough.  I finally recognize how awesome you are.  You give my life so many possibilities.  Through you, I can see clearly, move independently, speak fluently, breath deeply, and many other things  You work like a machine with so many complex parts.  You are truly amazing.

My actions have hurt you.  I have stuffed myself with tasty food, missed out on exercise, and exposed myself to harmful chemicals.  I didn’t mean to.  I have made rash decisions and forgot who I was affecting.  You don’t deserve that.

I promise, from now on, to treat you well.  I will think of your needs before acting.  I will fuel you with only healthy and natural foods.  I will feed your brain with positive thoughts.  I will move you as much as I can.  I will make you the best you can be!
Sincerely, Me

“F” Words




“I’m talking about pursuiting it in your heart! Like believe in it! Having faith! 100%! That whatever it is you set out to do, that you can do it!” – Eric Thomas

“If you don’t trust, you will die physically if not emotionally.  To do anything in life, you must have faith” -Tony Robbins

“That’s been one of my mantras – focus and simplicity. Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.” -Steve Jobs

I recently read a book that totally changed by perspectives and priorities. “The Subtle Art of not giving a F*ck” is a highly acclaimed New York Times Bestseller by Mark Manson. Don’t let the vulgar title fool you. this book is chalk full of real advice and a fresh perspective. For the most part, Mark explains that most peoples cares and priorities are out of alignment. H suggests that society teaches us the wrong things to care about. These lessons include but are not limited to being liked all the time, following all the rules, having a ton of things, and making a boat load of money. He stresses that putting too much emphasis on these things will ultimately leave people empty and hating their lives. After reading this book, i came up with my own “F” words to live by.

Faith– Having a belief bigger than myself provides me with a strong positive outlook despite challenges. I believe things will turn out well no matter the circumstances.

Focus: Life becomes what we focus on. We have unlimited choices, options, people, etc. to define our lives. Our mood and out look will even change depending on what we focus on. We can choose to focus on the positive aspects and be optimistic even in the most dire of circumstances.  It may just be harder to find sometimes.

Family: Love them or hate them, your family will always be around. They are there when we are born and most of the time stick around until the end. We all have a unique connection with our family from day one and should celebrate that fact.

Friends: Our friends are basically an extension of our family. They fill in the gaps that your family cannot. They understand and empathize your situations and can be trusted to always have your best interest at heart. The best of friends pick you up and love you when you are at your lowest.

Food: Most people do not realize that food fuels your body. It is like gasoline for a car. Foods provide so much of what our bodies need each day- water, energy, protein, vitamins, and minerals just to name a few. If you want to feel better and look better, prioritize choosing quality and natural foods in your day.

Fluids: Our body is made up of 60% water. Let me say that again, we are made up of 60% water!! So then, why is it that we do not drink enough h20?? Simply put, most people do not prioritize water for one reason or another. Maybe they think it tastes bland. oO, they don’t “feel” thirsty. The fact is, we are really bad at identifying thirst. We are usually dehydrated by the time we feel thirsty. Or, we confuse thirst for hunger and eat excess calories.  Do yourreelf a favor and drink more water and low calorie drinks.

Fitness: Our bodies are meant to move. They are designed to move in all directions and ways. Why then do we stay at rest in front of our tv or at our desk? Because it’s easy of course! Well, lack of motion is detrimental to your body and mind. When we exercise, we improve our physical body. Exercise even improves our mood and clears our thinking. Go out and move!

Society has become a world of unlimited options. We have so much at our fingertips and can access virtually anything we please. But its important to focus on the important facets of a healthy individual. Prioritize these “F: words and see how your life changes! As Always, Eat, Move, and Improve!!

(Re)Discover Disney


I am a product of the 90s.  Looking back on that time, it seems like it could not have even been real.  There were some wacky trends and popular brands.  We had neon colored jackets, boy bands, and some wacky cartoons.  I loved growing up in this time period.  It was like a fantasy.  Any children’s toy and program took you to an entire different world and inspired your imagination.  During the 90s, Disney was a powerhouse in the cartoon movie business.  It came out with classic movies, probably too many to count.  Now, it continues to wow audiences and grow exponentially over time. love Disney for many reasons:  It has memorable characters, feel good movies, and lines I could quote for days.

I have started looking back on past works I experienced as a child.  I have read books from my high school years and watched kids movies from growing up.  It is giving me a new, fresh perspective. on things  I have become aware of new themes and lessons these works have waiting for adults in their stories.  I  Above all, Disney movies always had underlying messages.  They always carried inspiring and positive messages for their viewers intended to improve their lives.  Below, I explain some of my favorite core themes Disney consistently uses in its content and have come to appreciate recently.

Life is No an Easy Journey: Life is tough.  We find ourselves in difficult situations and sometimes do not know what to do.  It is important to acknowledge that life is not easy and we will go through difficult times.

“Venture outside your comfort zone. The rewards are worth it.” –Rapunzel (Tangled)

“The flower that blooms in adversity is the most rare and beautiful of all.” — The Emperor (Mulan)

“Sometimes the right path is not the easiest one.” — Grandmother Willow (Pocahontas)

“Change is good.” — Rafiki (The Lion King)

“The only thing predictable about life is its unpredictability.” — Remy (Ratatouille)

Be Brave: These difficult life situations move us to act.  We can choose our path and how we approach life difficulties.  Sometimes, being brave is the most important action you can take.

“A true hero isn’t measured by the size of his strength, but by the strength of his heart.” — Zeus (Hercules)

“You’re braver than you believe, and stronger than you seem, and smarter than you think.” — Winnie the Pooh (Pooh’s Most Grand Adventure)

“Our fate lives within us. You only have to be brave enough to see it.” — Merida (Brave)

“I’m only brave when I have to be. Being brave doesn’t mean you go looking for trouble.” — Mufasa (The Lion King)

“Remember, you’re the one who can fill the world with sunshine.” — Snow White (Snow White and the Seven Dwarves)

Choose Happiness:  Optimism and happiness is a mindset.  Happiness does not come from outside or external sources. It comes from you. The way we think about our lives and world creates happiness.

“Happiness is the richest thing we will ever own.” — Donald Duck

“Remember, you’re the one who can fill the world with sunshine.” — Snow White (Snow White and the Seven Dwarves)

Hakuna Matata” _Timon & Pumba (The Lion King)

“Just think of happy thoughts, and you’ll fly” -Peter Pan (Peter Pan)

I’m Feeling happy, which is a big deal for me” -Marlin (Finding Nemo)

Just Try: The abundance of choices in life make it easy to be lazy.  The internet, food delivery, and the convenience of home make it simple to never leave your front door and try new things.  Fear and the unknown occur when we have to do something new.  But, we cannot go anywhere if we stay where we are!

“All it takes is faith and trust.” — Peter Pan (Peter Pan)

“You control your destiny — you don’t need magic to do it. And there are no magical shortcuts to solving your problems.” — Merida (Brave)

“Life’s not a spectator sport. If watchin’ is all you’re gonna do, then you’re gonna watch your life go by without ya.” — Laverne (The Hunchback of Notre Dame)

“Believe you can, then you will.” — Mulan (Princess Stories)

“Today is a good day to try.” — Quasimodo (The Hunchback of Notre Dame)

Obviously, these are just a few examples of the powerful core themes Disney portrays through its movies.  Can you name others? Comment below!  As Always, Eat, Move, and Improve!

Attitude Over Everything


“Attitude is a little thing that makes a big difference”  -Winston Churchill

“The only disability in life is a bad attitude” -Scott Hamilton

“Having a positive attitude in a negative situation is not naive… it’s leadership” -Ralph Marston

I have learned so much about attitudes, beliefs, and perspectives in the last year or so.  For starters, they are at the root of how we think and see the world before us.  We make assumptions, snap judgments, and decisions based on these foundational perspectives.  Our attitudes, beliefs, and perspectives develop as we grow and experience events in our lives.  They are essentially at our subconscious level always feeding us thoughts and viewpoints of our outside world.  Eventually, they go on autopilot and work behind the scenes as we navigate throughout our day.

At the same time, our instilled beliefs and attitudes about the outside world come from an internal source.  They come from inside our hearts and minds.  In fact, our beliefs and attitudes make us feel in certain ways.  A negative attitude makes people closed off, stressed, and even afraid to make decisions.  A positive attitude creates an open mind, joy, and peace.  Even so, our attitudes make our physical state different. I’m sure you have seen someone who is sad- head down, clenched muscles, frowning.  Now, think of someone who is happy- bright eyes, smiling, head up, full of energy.  Therefore, certain attitudes not only change the way we view the world, but our outward appearance and demeanor reflects our inner world.

The good news- your attitude is a choice!  Just like how you choose your clothes, friends, or meals, you can choose your attitude!  It does take some work.  But, in the end the results are worth it.  If there is a negative belief you would like to change (I will NEVER be able to lose weight), focus on replacing it with a new positive, empowering one (I haven’t found how I can lose weight YET).  Use these methods:

  • Speaking your new attitude repeatedly out loud with emotion
  • Write out your current, negative attitude.  Cross it out & write in your new one
  • Post positive pictures and saying in places you spend a lot of time
  • Speak with positive people and ask for encouragement
  • Listen to positive music


Do you have other methods to change your attitudes?  Comment them below.  As Always, eat, move, and improve!

Rise Up

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The phoenix hope, can wing her way through the desert skies, and still defying fortune’s spite; revive from ashes and rise. -Miguel C Cervantes

The greatest glory in living lies not in ever falling, but in rising every time we fall” -Nelson Mandella

We never lose our demons, [Mordo]. We only learn to live above them. -The Ancient One, Dr. Strange

You will, at some point in your life, be confronted with some kind of adversity.  It’s more often than not a universal given.  Some people would disagree with that statement.  But, life was not meant to be easy.  Obstacles and difficult decisions present themselves when we set goals and go after them.  The bitter truth is that we all fall.  What matters most is that we pick ourselves up again.

This concept can be applied to health goals.  Say you are looking to lose weight.  Along your journey, you find yourself in this situation.   Dessert was way too tempting at the restaurant. You decided to treat yourself since you are out with your friends.  The next day rolls around.  Because you had dessert yesterday, today wouldn’t hurt right?  A snowball effect occurs. The discipline and food choices haven’t been easy. Now, the discipline has fallen away and bad habit takes over. You have fallen off the proverbial “wagon”. So, you revert to your old habits.  In this case, you have two choices: keep falling behind, OR rise above your obstacles.

Consider sticking to a workout routine.  You begin with high expectations.  You have energy and motivation to get started. You are loving your workouts.  They are fun and exhilarating.  But, at some point, you plateau.  The workouts aren’t as fun anymore.  Your energy isn’t there.  You’re not seeing progress as fast.  Your’e discouraged.  What do you do?  Stop going or rise above?  I’ll give you a clue: it’s the latter.  Decide to rise above the negative feelings and doubts in your mind.  Once you do, you will enter the next level of progress.  As Always, Eat, Move, and Improve!