Tuesday, January 21, 2014

Happy Birthday

Wishing this AWESOME lady a very Happy Birthday - Lucy Robles, my mom!

Happy Birthday, Mom! I love and miss you & look forward to seeing you soon!


Reggie Watts - Beats That Defy Boxes

Reggie Wattsinternationally renowned musician, vocal artist, beatboxer and comedian just has a way to "WOW" people with his improvised performances which are usually created right on-the-spot!

Check out this TED Talk video of him as he blends and blurs the lines while also giving you a taste of his mad skills! Listen to his dialogue - HILARIOUS! 



Tuesday, January 14, 2014

The Power of Change and 4 Things You Can Start Doing Today

A couple of days ago, I posted the following quote onto my Facebook page.

"RESULTS = creating the change to see a change for the better while improving the quality of life! With this comes your personal belief system in which you accept the core values of your existence and never budge from what you know is right and/or what you stand for!"

There are so many of you out there who are having a rough time aligning everything that you believe in, what you know is the right thing to do but you can't seem to match it up or sync it with the vision/perspective of person you want to be - the better version of YOU! I know for a fact that no one on this earth has their shit together! Far from it! And by that, I mean having everything being perfect in our so-called "perfect world". I also know that we as humans are made to make mistakes. That may seem like a broken record statement which we've all heard, but it's very true.

Just think about this for second. Imagine the entire human race on earth all being perfect, where no one makes mistakes, where we're all on point when it comes to making the same choices & decisions every single time and we never screw up! Sounds great, right?! No way!!

The beauty about individualization and having the capability of making our own choices & decisions regardless if they're good or bad ones, mapping out our personal journey in life where we can navigate our course freely, and making mistakes along the way is what makes us who we are. It's gives us the ability in creating our persona and learning about ourselves every step of the way. From the quote I mentioned above, I firmly believe that as we grow we start creating our sense of self which leads to the values that embodies our optimal health & wellness.

My personal view is that everything that we do is for the sole purpose of our overall well being and for finding the 'happiness factor' in our lives. I have a philosophy where I believe that you must keep your body (your physical self) in the best shape you possibly can at all times so that it will be clean and ready if called into service for a greater cause - whatever that may be! I know that may seem or sound silly, but I truly believe that! It's not about vanity or flexing your muscles in the mirror but more so about being prepared for whatever life throws at you. And what better way to be on "stand by" than by caring for yourself by simply eating good quality food, getting your training in, optimizing your recovery & sleep, getting your mind right, being around people whom influence the greater good within you and always finding a means to make things around you and within you better!

With the New Year well under way, my hope is that the majority of you have taken the initiative in creating an ACTION plan in improving any facet of your life 1% each and every day. And if you're struggling, it's not too late. Let me rephrase that - it's NEVER too late! But if your struggling to align things and having trouble getting back onto the straight and narrow path that leads directly to getting yourself in the best shape possible, I want to discuss 4 things that you can start doing right now/today that will get you back on track.

Before we get into that, I want you to understand that in order to see a transformation, mentally & physically, you have to be willing to create change. It's imperative that you comprehend that doing what you've always done which may have resulted in little to no progress has to be 'tweaked', to put in a nice way.

If you want quality return on investment for real & lasting change, then we need to make sure that we spend our time & energy wisely. Both of which are commodities that we'll never get back if wasted! We need to regularly manipulate the variables in our minds, lifestyle, training, & nutrition to keep us engaged but mainly to keep us moving onward and upward.

So here are '4 Things You Can Start Doing TODAY' to create positive change that will yield GREAT & AWESOME RESULTS! Think of these as small yet simple habits that you can do daily.


We all know that sleep & recovery helps to heal our bodies from the day to day stress that we're exposed to while also helping us to be focused and staying productive. Studies have shown that sleep can also have a profound affect on our sensitivity to negative emotions. The quality and quantity of our sleeping habits are critical in shaping our day and how it will impact our productivity and our levels of happiness.

In terms of quantity, other studies have broken the myth of 'getting 8 hours of sleep each night'. According to a sleep researcher named Daniel Kripke, he claims that "studies show that people who get 6.5 to 7.5 hours a night, as they report, live the longest."


We as humans are built to move - not too sit on the couch all day watching reality TV! Plus, exercise makes us look, feel and move better. One common 'excuse' I often hear is "I have no time to exercise". Well, guess what? I'm about to tell you otherwise.

Below is a quick and effective metabolic workout that you can do anywhere at anytime. The best part is that it only takes 4 minutes! Yes, you heard right - 4 minutes! So, if you can't find 4 minutes out of the 24 hours in your day, that's not impossible - that's simply CRAZY!

Here's your '4-minute Bodyweight Smackdown'!

It's guaranteed to crank up your heart rate, make you feel awesome, and make you sweat and smile in the process!

Instructions: Perform each exercise for 20 seconds followed by 10 seconds of recovery. Complete all exercise listed below twice or 2 rounds each. Make sure to get a proper warm-up that focuses on range of motion, activation and movement preparation in order to enhance mobility, stability and minimize the risk of injury.

Burpees x 20 sec.
Rest x 10 sec.
Pushups x 20 sec. (Progression >> Spiderman Pushups)
Rest x 10 sec.
Prisoner Squat Jumps x 20 sec.
Rest x 10 sec. 
V-Sits x 20 sec. (Sprinter Sit-Ups for round #2)
Rest x 10 sec.

Repeat again for 2 total rounds


Hanging and spending time with those whom are important to you and love is great on so many aspects. By nature, we are social creatures and we strive to gain acceptance from others while finding our place in belonging to a group or groups within our circle of influence.

The people that we associate with is a byproduct of who are. I know you've heard this before but it does hold merit in terms of the superior quality and/or worth of our lives. If you want to be smart, hang with smart people. If you want to a millionaire, start hanging out with millionaires. If you want to be a superhero, come train with me and my teammates at Vigor Ground Fitness & Performance! Seriously!

At the end of the day, the only thing that really matters in life are our relationships to other people and our ability to help and advise others as needed.


I don't know about you but smiling itself just makes us feel better! What's cool about smiling is that it's more effective when we back it up with positive thoughts and vibes. Smiling is one way to reduce the distress caused by a circumstances that can be upsetting and negative. Even forcing a smile when we don't feel like it is enough to lift our mood slightly. So why go about your day being sour & negative when you can smile and reap the benefits of feeling great!

So there you have it - 4 things that you can start implementing into your life immediately.

Always remember to maximize your potential to achieve your personal GREATNESS through your ACTIONS! No matter how big or small your goals are, it all starts with making the conscious choice to implement a change in our lives to get where we want to be.

To improve is to change. To be 'perfect' is to change often! 


Friday, January 3, 2014

Happy New Year, Goal Setting, Dreaming of Sushi & Taking Action

Well, well, well.......it's been a while, hasn't it?! It's been 7 months, 6 days, 5 hours and 10 minutes to be exact, but who's counting?

Just like the banner above says......I'm back!

So prepare yourselves for a year full of new posts which will include exercise protocols & methodologies, activities & exercises that will make you look, feel & move better, guest posts/interviews, recipes, videos, workouts of the day, random thoughts, and plenty more AWESOME & AMAZING stuff that makes this a cool blog that will enhance the AWESOMENESS of your "LIFE, HEALTH & WELLNESS"!

Anyway, let me first start off by wishing you all a Happy New Year! 

Happy 2014!

Another year to make those resolutions!

A resolutions list that will adhere to the best of your intentions in making sure that you conquer and complete EVERYTHING that you've written down!

Putting that check mark next to that action item and moving on to the next thing in pursuit of your personal GREATNESS!

Or are you that short-lived-success-minded individual who succumbs to the pressure and overwhelming amount of stress knowing that you've bitten off more than you can chew and throw in the towel only to see those resolutions whither away like dust? To offset the momentum you gained and delay the process of putting one foot forward?

In some ways, I agree that resolutions don't work for some. I mean, who actually completes those so-called "goals" that they only set once a year and never really hold themselves accountable until the next year? Setting goals in one thing, but when you start making & treating those goals like a "wish-list", things will spiral downward faster than a twinkie at a Weight Watchers meeting! Believe that!

I've witnessed many people start the New Year in headstrong fashion where they're unyielding to old behaviors or have the demeanor to stave off the toxicity that impacts their lives in a negative way. When things begin to dwindle or when certain goals aren't reached or accomplished in a timely manner, the predisposition to keep moving forward comes to a standstill.

This is the point in time when complacency becomes "detrimental". Where stagnation becomes the nemesis of progression.

The way I see it - you can't move on to bigger, better & greater things when you're standing still!

So what's the ingredient in moving forward and attaining those goals on that resolution list? It's called TAKING ACTION! Taking the initiative to roll with the punches no matter how hard you get hit. You gotta keep getting up, keep brushing off those shoulders, keep your chin up and regain your focus. I know this is easier said than done but that's the cool & amazing part about this process - you discover so much about yourself and you start busting out your creativity to keep moving onward and upward! As long as you're willing to strive forward no matter the challenges, roadblocks and obstacles you'll encounter along the way, you'll get that much closer to those goals you set for yourself.

However, make sure your goals aren't just ordinary, superficial ones. You know - the ones that have no substance nor true meaning in reflecting all that encompasses who you are.

Make your goals "SMART Goals". By that I mean:
  • S - Specific >> Identifying the who, what, where, when, which and why 
  • M - Measurable >> establishing concrete criteria for measuring your progress toward attaining each goal you set
  • A - Attainable >> Once you identify goals that are important to you, you begin to map out a way to attain them, which leads to the next phase below - "Realistic"
  • R - Realistic >> A goal must represent an objective which are are both willing and able to work
  • T - Time-Based >> A goal should be grounded within a time frame. Without one, there's no sense of urgency

But you gotta work hard and you gotta put your time in!

You gotta stay consistent!

You gotta hustle!

You need to let you ACTIONS speak louder than words!

Don't just talk about it......BE ABOUT IT!

A couple of weeks ago just before the holidays, I was at home checking out my Amazon Prime video selections and came across a short documentary titled "Jiro Dreams of Sushi". At first, I thought it would be an informative short film depicting the art of making sushi. Being the sushi lover that I am, I started reading more about the movie and realized that it was more than I had originally thought!

Without getting into too much detail, this was a short film that featured an 85-year-old sushi master from Tokyo named Jiro Ono. He owns a restaurant called "Sukiyabashi Jiro" which is located in an underground subway station.

This sushi master is highly regarded as the best sushi "artist" in the world that he's been awarded the Michelin Star Award three, count that, three (3) times - which is the highest accolade that a restaurateur can attain!

The best part......his restaurant only seats 10 people!

Oh yeah, he also makes sushi one piece at a time! No appetizers, no soups, no desserts, just sushi!

I know what you're probably sayin' - "C'mon man! It's just a movie about sushi!"

I tell you what! If that's all you think it is, then you're "missing the boat", so to say! Trust me! Do me, and yourself a favor for that matter, and watch this short flick! I promise it'll be the best hour and 21 minutes of your life and you'll be thankful that you did.

As for me, I was actually taking notes as I was watching! No BS! I was doing that old school pen to paper thing and jotting down lots of takeaways that I knew I (as well as you) can apply to your life - my profession, relationships, finances, business, spiritual enrichment, the list goes on! I would sit there, jot some things down, pause, rewind, etc. I did this until I acquired a decent amount of "ah-has" that I want to share with you.

But before I do, I want you think about the goals/resolutions I mentioned above and really delve into what's of significance to you and why.

What's the desired outcome that your reaching for and looking to obtain?

How will it make you feel?

Will it impact others? If so, how?

Simply put - Will it make you happy?

Here are quotes and my so-called 'takeaways' that I acquired from this movie. As you read through them, I want you to reflect upon each one and see what makes sense and resonates within you.

"Once you decide on your occupation/profession, you must immerse yourself in your work".

As a strength coach & personal trainer, I see this an on opportunity to entrench myself in mastering my craft and harboring my skills to not only make me better, but to also make those around me better! It's the fortuity in creating a love affair with the work that I do!

"Take pride in your work to deliver quality."

The word "Shokunin" is defined by Japanese culture as 'craftsman' or 'artisan'. It not only means having technical skills, but also implies an attitude of social consciousness - having a social obligation to work his/her best for the general welfare of the people. This obligation is both spiritual & material in that no matter what it is, the shokunin's responsibility is to fulfill the requirement.

Blue-collar workers such as construction, custodians, electricians, mechanics, etc., are highly respected in Japanese culture because of their shokunin. The Japanese have a belief that there's no shame in any line of profession, as long as you take pride and care in your work!

"Look ahead & always strive to get better!"

For me personally, this falls in line with one of my personal core values - "Kaizen". Cooincidentaly, this is a Japanese word that simple means 'constant never ending improvement'. In regard to the goals I mentioned above, just because you've met one goal doesn't mean that your work is done! Far from it! There's ALWAYS room to improve & take things to the next level.
It's about never being satisfied with being satisfied. In the case of Jiro Ono, here's the worlds best sushi chef and he still gets up early every morning to go to work and master his craft! At 85-years-old, even then he still continues to achieve his personal greatness! Climbing to reach the top! But as he quoted in the movie, "No one knows where the top is."

Here's a gentlemen who loves his work so much that he would see ideas and grand visions of sushi in his dreams. He would then take MASSIVE ACTION in making those dreams become a reality. And in doing so, not only has he made a name for himself, but he's creating a legacy of GREATNESS that impacts the lives of many.

Mainly, he does it because he finds balance in delivering a product and/or service of the highest quality with a dedication to giving back to his community and helping enhance the lives of many in some way.

As I said, I learned a ton from this man and this film. It's made me get up off my ass and write this blog post after making excuses why I couldn't find the time to do so.

It's made me appreciate my profession as a coach & trainer even more (not that I never did) and know that I can make a difference in changing many lives for the sole purpose of daily improvement. I'm in the business in creating meaningful relationships with people while establishing a deep, trust worthy connection.

The ability to empower others in developing the self-discipline to improve the quality of life is what it all comes down to. 

So, as we move into the New Year, I hope you take a long hard look at those resolutions and "tweak" them as needed. Make them stand for something more than just words on paper.

I wish you success in all that you do and empower you to be your best all day, everyday. It's what I call 'The 1% Improvement Plan'!

The time has come to kick ass ......not kiss it!