Dear Apple

Dear Apple,
They say, “an apple a day keeps the doctor away”.  I couldn’t agree more!  You do so much for me.  Your colorful skin and crunchy bite makes eating you a fun experience. You make me feel good when you come around. You’re so easy to grab and go.  I can eat you at home, in the car, or at the office.  However, that is only the start.
Your crunchy and juicy flesh gives me so much refreshment.  It is so relieving when I spend time with you.  You give me hydration and energy, especially when I need it quickly.  Besides that, you are a great source of fiber, vitamins, minerals, and water!  You definitely pack a nutritious punch!  I want you to know how much I appreciate you.  I am joyful when you come around.  Please promise to continue to be there for me when I need your juicy sweetness!
Sincerely, a big fan

Inspiration out of Desperation

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“In life you either need inspiration or desperation” -Tony Robbins
“In 1995 I had $7 bucks in my pocket and knew two things: I’m broke as hell and one day I won’t be.” – Dwayne Johnson

“I don’t think human beings learn anything without desperation. Desperation is a necessary ingredient to learning anything or creating anything. Period. If you ain’t desperate at some point, you ain’t interesting.” – Jim Carrey

You and I have been there before.  In fact, we all find ourselves in “hopeless” situations.  You know what I am talking about. We have a goal. We take steps and work toward that goal.  Something, or even several things, happen that move us away from our goal.  We begin to think we will not make it to ur destination.  We get frustrated, angry, or maybe downright depressed the we are putting in the work and not getting what we hope for.

In this time where anything is accessible through a click, it’s easy to begin believing everything is easy.  We will not meet obstacles while working toward our goals.  Why would they?  Most of our lives are easy to us.  However, many goals and things we really want tend to be challenging or difficult to gain.  When we become sensitized to easy situations, we expect things to come easy without a fight.  When our expectations are not met, we grow frustrated, angry, or even hopeless at ourselves or the goal itself.  These feelings make it easy to give up and stop working to what we wanted at first.

However, it is crucial to step back and take another look at where you are.  Assess the situation.  Are there other factors that are hindering your progress?  Are there steps you may have missed?  Or, is there an obstacle separating you from your destination?  For whatever reason, choose to HARNESS your feelings, beliefs, or attitudes around your obstacle(s).  Instead of letting them defeat you, allow them to fuel you to change your approach or KEEP GOING!  You got this! As Always, Eat Move, and Improve!

Dear Licorice

Dear Licorice,
I am writing you today with some bad news.  You’re not going to like it.  For reasons I will explain below, I want to break up with you.  I am sorry that it has to come to this, but starting today, we are done.
Your colorful, playful, and sweet.  We cannot argue that.  I cherish our times together.  You bring me so much glee and comfort when you come around.  At the movies or at home, you’re there for me when I need you.  You don’t change and always bring me so much excitement when we get together.
Unfortunately, the after effects are not as desirable.  You leave me with a bitter taste in my mouth.  I never get enough of you.  You don’t fill me up.  I am always hungry after spending time with you.  My high expectations are never satisfied once you give me what you have to offer.
I am truly sorry for this, but I suggest we don’t see each other as much anymore.  I will gladly say hello every once in awhile if I see you around.  But, I will not actively spend time with you anymore.  I can’t afford for you to leave me empty and unsatisfied anymore.  I am sorry for this, but I wish you all the best!
Sincerely, over you

Embrace the Dark Side


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“There’s a dark side to each and every human soul. We wish we were Obi-Wan Kenobi, and for the most part we are, but there’s a little Darth Vader in all of us. Thing is, this ain’t no either or proposition. We’re talking about dialectics, the good and the bad merging into us. You can run but you can’t hide. My experience? Face the darkness, stare it down. Own it. As brother Nietzsche said, being human is a complicated gig. Give that old dark night of the soul a hug! Howl the eternal yes!” -Stuart Stevens

“Instead of resisting any emotion, the best way to dispel it is to enter it fully, embrace it and see through your resistance.”- Deepak Chopra

“Thank you for life, and all the little ups and downs that make it worth living.” -Travis Barker

We all have bad days.  Sometimes, we just can’t win. They seem to come out of nowhere and linger for awhile.  And for no obvious reason at all. I have had a few days recently where they started rough and didn’t really improve.  For some reason, I slept restlessy through several nightmares.  I woke up tired and anxious.  I felt unmotivated and was not very productive on those days.  I felt guilty for doing only the minimum on those days.  It’s probably the worst I have ever felt.

I am sharing this because it’s important to know- emotions have power.  They can either control you or you control them.  Our inward reality creates how we view the outside world.  Many people allow negative events and experience shape their emotions.  They allow the world to make them angry and uninspired.  They have a negative view of the world because it’s not fair in their eyes.  Oppositely, people who create a positive viewpoint of the world around them tend to be more happy, healthy, and productive.  They see all of the wonders and miracles this world has to offer and choose to focus on those.

It is imperative to learn how to control your emotions.  The first step would be to identify how you feel and react to certain events in your life.  Do you react in a negative or positive way?  What thoughts do you think?  How do you feel physically during those periods?  Next, acknowledge that all emotions are temporary.  The are fleeting reactions to present moments or events.  Once we acknowledge these triggers and reactions, it is important to identify the ones you would like to change.  Once you become aware of negative emotions, decide to do all you can to transfer that energy into something productive.  Use those raw emotions as constructive instead of destructive  Here are some tactics to let go of negative emotions and harness positive ones:

-Allow yourself to fully feel the emotion in a safe setting.  Cry your eyes out, yell your voice hoarse, punch until your knuckles bleed

-Share your emotions and feelings with a trusted loved one

-Practice yoga

-Go work out

–Take up meditation or deep breathing

-Sing in private or public

-Punching an object- a pillow, punching bag, or mattress

-Yell to your hearts content!

It is critical to identify how we react emotionally to life events and change our negative reactions.  Anger, jealousy, anxiety, hate, and others are toxic to the body and soul.  These emotions can be changed to happiness, joy, peace, or gratitude.  It just takes the right mindset.  Above all, Eat, Move, and Improve! 

Dear Coffee

Dear Coffee,

I am writing you today to thank you. You have made such an impact on me I need to say something.  Your presence in my life has been a positive one.  You give my day flavor, excitement, and energy.  In fact, I don’t know how I ever go a day without you!
Let me explain.  You give me a jumpstart and refreshment in the morning.  You are one of the many things I think about right in the morning.  You give me a positive boost when I try to make my day the best it can be! There is no form of you I don’t like.  You can be dressed up in a paper cup, a glass mug, or a metal thermos.  I like basically every form of you too: iced, black, frozen, or all dressed up with other ingredients.  But, you are always the best to me when you are just yourself.
Coffee, don’t change.  Some people may try to change you.  They may try to mask you under a bunch of other ingredients and odd names.  Be true to yourself.  Stay bold, strong, and hot!  That’s how I like you the most.  Again, thank you for all that you offer.  You make my day so much more brighter!
Sincerely, I need you every day

Sleep On It

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“I love sleep. My life has the tendency to fall apart when I’m awake, you know?”
-Ernest Hemingway
“A good laugh and a long sleep are the best cures in the doctor’s book.”Irish Proverb
“There is a time for many words, and there is also a time for sleep.”
― Homer, The Odyssey

Anyone who truly knows me as a person knows I love to sleep. I take any opportunity to nap or sleep in when it presents itself.  To me, sleep is the ultimate level of rest.  My body is completely at peace and comfortable. I am safe and at the lowest risk of being hurt.  My bed is a safe place where problems do not exist and I can hide from the reality of life.

 I only tell you this because I know I am not perfect.  I truly understand that our lives change and things happen in the “awake” hours of life.  Sleeping more than needed can be detrimental to your health, stress levels, and time management.  I understand, that to make major changes and get ahead, it is essential to sacrifice hours of sleep at times.  Many successful people see sleep as unproductive time and would rather sacrifice sleep in order to get ahead.  There is great truth to the idea that the person moving and working hard will make it farther than the person who is resting.

However, sleep is essential to the human body.  Sleep allows your body and organs to reset, heal, and recover from the days activities.  Sleep is essential to physical, mental, behavioral, and emotional health.  There are thousands of studies that state how sleep can improve peoples lives.  It can improve someone’s mood, weight, stress levels, and even personality.  Think about it, how do you respond when you haven’t slept enough?  I know that, for me, I get groggy and lose the power of being present to the moment.  I miss opportunities and have a low amount of focus.

I know I am dragging on.  But, what do we do if both arguments make sense?  The answer is to find balance. Find a sleep routine that works for you.  Fins out how much sleep you need to be at your best self.  Create your lifestyle to include a routine that encourages high energy, healthy weight, lack of disease, and at your best.  Some pointers to get the best sleep:

-limit screen time before bed time:  blue light makes your brain active!
-sleep in a cool, dark place
-drink water before bed time
-limit food or snacks before bed time
-limit loud sounds or noises s much as possible
-meditate or journal about your day.  Your brain will have less to sort through

These are only some examples on how to rest well.  Most importantly, find what works best for you.  Create a routine that makes you feel on top of the world every single day.  As Always, Eat, Move, And Improve! 

Dear Cheeseburger

Dear Cheeseburger,
Oh cheeseburger, my one and only love.  You are truly a “cheeseburger in paradise”  I love how lucious, savory, and filling you can be.  You get along with so many friends: french fries, chips, potato salad, corn, baked beans, to name a few.  I can dress you up in so many ways.  I can stay ordinary by enjoying you naked, with cheese, or even lettuce, tomato, and onion.  OR, I can enjoy your exotic side with other toppings too many to count!
Even though you are such a wonderful friend, cheeseburger, you have a dark side.  Your meat and toppings don’t help my waistline or heart.  They are both at risk when I choose you.  I only know that it’s a mater of time that you will make me pay big time.
I think it’s time you and I see other people.  You’re not the only grill friendly sandwich meat out there after all!  I am going with my gut here.  I choose from now on to see you every so often.  Instead, I am going to spend more time with turkey burgers, veggie burgers, and even chicken breast.  I’ll be honest, it’s you.  Your benefits just don’t outweigh the risks.  I hope you don’t take it too personally. I am doing this for the both of our well being.
Sincerely, Regretfully breaking up with you