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! 


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