Archives For August 2013

Are there things about yourself that you’d like to change?

Your weight, your habits, and maybe even your outlook on life?

We are trained to think that change is hard, that it takes time. But it really doesn’t have to be.

I’m here to argue that lasting change happens in an instant.

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding.

Think about this – how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen.

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into?

What is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it’s the preparation for change that takes times. In the end there’s a single instant when the change occurs.

Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission – no one else can do it for you.

Step #3: Believe that you can change it.
Don’t let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you’ll soon revert back to what’s comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life.

Remember, change happens in an instant.


Never Give Up!


I witnessed something EPIC this weekend.

I saw people step out their comfort zone and in to a very uncomfortable place. It made them sweat. It made them work very hard. It made them do things that in their mind they thought they could not do. It made some feel very nauseas after each event. It made people role on to their backs in tiredness. It made people dig deep within themselves to complete each event.


During events it’s so much easier to throw in the towel sometimes and give up, but it takes true heart to complete events like these especially when you have never done something like this before.


Everyone who participated in the Superwoman/Superman challenge at BB3 Personal Training & Performance Center were WINNERS. Each and every one of them inspired me to bring out the best in them. It’s not about finishing first all the time. It’s not about competing with others. It’s about competing with your inner self. Competing with that voice in your head that says “I can’t” and pushing yourself to another level.


I saw that on the weekend. I saw people say “I CAN’T” but with some coaching and positive reinforcement they kept going. I saw people lift weight that they have never done before and do more reps than they have done before. I saw people rise up to the challenge and went above and beyond what they thought they could do.


Even with the tiredness in their eyes and drained bodies, I could see deep down that each and every one had made a breakthrough moment. They challenged themselves and with the support, they got through it all with some big smiles on their faces.


They all had the heart of a LION and were all champions in their own way.


So the next time you say you can’t, just dig a little deeper. Find that heart that will drive you to those uncomfortable places that will make you grow as a person.


Get comfortable being uncomfortable because life begins at the end of your comfort zone.


Raid Games

Raid Games

When I first heard of crossfit I did not think much about it. From what I remember

it was from a friend who was all excited about it and wanted to open his own box. I didn’t know much about crossfit or what it was, but me being me, I supported him and encouraged him to go for it.

As time went on I was hearing more and more about Crossfit through mainly social media, Facebook to be exact.

Now a few years ago I got to admit I was a Facebook ‘junky’ and just clicked like on things because in my head I thought it was the cool thing to do. I followed the bandwagon back then and sadly agreed and liked things that I probably would not now. You live and learn as they say.

Anyway, so my thoughts on Crossfit were very negative due to the negativity that was being broadcasted across Facebook by people sharing various videos and making negative comments about Crossfit. Due to the brainwash of all the negativity, I started to do the same and had negative things to say about crossfit and even sharing some of the videos that were being posted.

I made the negative comments about the poor technique and bad coaching. I made my decision based on other people’s reactions. I made my decision without even trying out crossfit. I made my decision by not even doing some research. I made my decision on other people’s reaction. My thoughts were that Crossfit is bad for you and it will get you injured. All these decisions were made without me even knowing what Crossfit really was all about.

Sad way to look at things if you ask me.

Moving forward…..

When I moved to Florida I realized there was a Crossfit box everywhere and that it was a big thing in the USA. My thought process was different as I have learnt from my past mistakes and started thinking that Crossfit is not what I thought it was. I googled crossfit boxes in the area and was surprised to see how many came up. I was missing something with crossfit and my curiosity grew with it.

I was fortunate to see some of the 2012 Crossfit Games on TV and I was like wow, I want to try that. It really appealed to me the Wods (workout of the day).

My thoughts really changed when I started working at BB3 Personal Training & Performance Center, when I saw my work colleague who is an avid Crossfitter, Paul Gram Jr. (look out for him in 2014 in the South East Region), train his client Dana Sands. Looking at them really inspired me and I finally got a taste of a WOD.

I was hooked.

So much so that I started training for the Crossfit Open in 2013. I no longer saw crossfit negatively, but saw it as a challenge to overcome each workout and the mental toughness behind each WOD. I started having an appreciation for what Crossfit athletes went through at the games. I even started to enjoy my workouts even more finding a new drive and passion to keep improving.

I am thankful for the transformation I have gone through by changing my mindset on something I thought was very negative, to one where WOD’s are part of my daily routine and look forward to doing.

Sometimes in life we follow the bandwagon like sheep. I was once a sheep following everyone and doing what everyone was doing. I have now learnt to be my own leader and surround myself with leaders of the pack, like a LION leading his pride.

Take time to make your own decisions and not follow those made by others.


A Bucket of Crabs

August 11, 2013 — Leave a comment

Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom.
Ask any fisherman and they’ll tell you that a bucket full of crabs doesn’t need a lid – they simply won’t escape.
Why? Well, it’s not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don’t work together…
Instinctively crabs pull each other down-literally.
When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee’s leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.
People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it?
Do you have crabs in your life? A crab is…

  • The person who discourages you from going to the gym
  • The person who scoffs when you mention your weight loss goals
  • The person who snickers when you choose salad over pizza

The crab mentality says “If I can’t have it, then neither can you.” When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.  Keep Crabs at Bay: When crabs come snapping, remember the following:

  1. Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don’t have to listen. Don’t let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can’t achieve?
  2. Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don’t succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
  3. You hold the power: Even the most persuasive crab doesn’t hold a candle to your iron will. When you are ready to change, and you’ve made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don’t let a wimpy crab rob it from you.

Are you ready to make a positive change in your life? Don’t wait any longer.

And don’t let a single crab talk you out of it!



I have always wanted to set up a blog which was a bit more personal to my life, my journey and my experiences.

I have been putting this off for some time and have finally taken the step to get going with it.

Here is why it took me so long to get blogging more personal things…..

I was scared. Scared of what people would think of me. Scared of what people would have to say. Scared that people see me differently. Scared to open up. Scared of what to write.

All fears in their own way.

But I am learning to live more like a LION thanks to Billy Beck III, who has taught me that life begins at the end of your comfort zone.

On the weekend I went up to Orlando to Disney’s Island of Adventure. Now I have never been on a roller coaster of been on any of these rides before due to FEAR.

This weekend I didnt think twice when the opportunity came up for me to go on one of these rides. I didnt let all the negative thoughts come in to my head that would have stopped me before. I just went for it.

It was the most exciting thing to do and I enjoyed every second of the ride. I even went on to a few other rides as well and got that adrenaline rush from being on them. I was screaming and had a big smile on my face after each ride. That was a great BREAKTHROUGH moment for me as was happy it happened around my family as my mom even said there is no way I was going to go on those rides. Guess she was wrong!!!!

Sometimes we just have t do the things that we dont want to do or fear doing for what ever reason.






So really and truely its all in our head. Its all those thoughts that run around our head that holds us back. Take that step TODAY and do those things that you fear. You WILL feel great after. I certainly did after going on those rides.