Archives For Empowerment


Are you doing just enough or going past the finish line?

I recently went out for a run. Just me and my thoughts. No headphones or any music to listen to.

Now running isn’t my favorite thing to do but I understand the benefits of cardiovascular training.

It was only a 20 minute jog and coming up to the end my thoughts went to something I have struggled with in the past.

I felt myself slowing down as I was getting closer to the end of my jog. It made me realize a common fault I have made many times when getting close to the end with many things I do.

As my thoughts drifted and I became present with what I was doing on my jog, so I picked up the pace. I started thinking of my good friend Bill Beck when he ran 50 miles for a charitable event. He was in pain with his knees, but what he did at the end was magnificent.

Even with all the pain he was in, he ran an extra mile.

Now that for me is going the extra mile.

Getting to the finish isn’t always enough. Its going that extra mile and following through with what you started.

As you get closer to the finish line it doesn’t mean slowing down, it means finishing strong. Finishing with a sprint to the line like athletes do after they have run a marathon, or a cycling event.

The finish line is not necessarily the end of the race. The box maybe ticked to say you have completed your desired outcome, but you still have to keep going with whatever is next.

Why should you go the extra mile?

1. It builds character.

When you go the extra mile, you develop a reputation to do more and be more. You instill in yourself to continuously do your best at all times no matter what. You become a better person by simply going the extra mile.

2.It’s the best thing to do.

Doing just enough or simply crossing the finish line is being average, being mediocre. You have to challenge yourself to be you best at all times. To go above and beyond what is expected of you. To follow through and continuously grow as an individual. By going the extra mile you you go into the unknown, down the road less travelled, and it is in the unknown that we learn, develop and grow.

3.It creates greater opportunities.

The road less travelled creates further opportunities that you may not have known existed. You never know what lies around the corner and it is the reason you should always go the extra mile.

Keep unleashing your true potential and giving your ultimate best long after you have completed your race.

What can you do today to go the extra mile?


At some point in your life you wanted to change something. To lose some weight. To put some muscle on. To train for a 5K, 10K, half marathon or the very popular obstacle course races like Spartan, Tough Mudder and Warrior Dash to name a few.www-fineartamerica-com

With each of these, a decision has to be made. A very precise decision to take action and train for the relevant goal that you are after.

However, saying ‘I want to lose weight’ or ‘I want to do an obstacle race’ is not a very strong commitment to achieve your desired outcome. Yes it is a good start to the process but it will stop there if you don’t take the next step.

The next step is to take action and burn the bridges that will stop you from going back.

You got to make it impossible to go back to your old habits. Create an uncomfortable scenario for if you fail.

So if you want to lose some of those extra pounds, burn the bridges by getting rid of all the junk in your kitchen. Get rid of all the sugary drinks you may have stored away.

You have to take some kind of action no matter how small or big to achieve your desired outcome.

I noticed that when I talk to people when they want to get started on there Health and Fitness journey they are sometimes hesitant and want the perfect day to get started or the perfect time to get started.

When is that perfect day or time?original_personalised-textured-quote-print


Saying I will start tomorrow or next week or next month or when I get some new shoes or when I get some time isn’t going to change anything for you. I didn’t workout today and it didn’t kill me, so it must be OK. 3 or 6 or 12 months later….and you are out of breath and panting as you walk from the car to your office or up a flight of stairs or running for the bus. This way of thinking will NOT get you closer to your health, wellness and vitality goals. You have to avoid these mistakes and this way of thinking as it will end up costing you.

Now let’s flip it…

Success on the other hand is doing the things we don’t want to do and doing it to our very best no matter what. It’s a few simple disciplines practiced daily. Its like getting up in the morning and following your routine.

Successdul people always have a plan and stick to it no matter what. They know what they want and go after it with drive, determination, discipline and massive action.

You can do the same with your health and fitness by doing the little things on a daily basis. Commit to working out a minimum of 4-5 times a week and for at least 30 mins of intense exercise to break a sweat but not leaving your exhausted and drained. You should feel energized after these workouts.

Plan you meals ahead of time. Know what you are having for each of your meals by taking a day each week to plan your meals for the week. At first this may take some time but to be successful you have to plan for the results you want to achieve.

Start slow and build. Don’t try to run a marathon before you can run. A baby has to learn to crawl first, then goes through the stages before he or she can walk, then run. It’s a process. Be patient with the stages and the process.

We as humans have the ability to take control of our lives. Its through our conscious choices on a daily basis, that we can develop and transform our lives, to what we dream of it being.

Make each day a success with your daily choices to unleash your true potential to be your ultimate best.

Live with Intention, Passion and Courage!

I am trying!!!

I know you have said that before in some area of you life. I myself have said that on many occasions. But what does I am trying mean?


It is neither here or there. There is nothing to it really. There is no commitment to anything when you say try. I am trying to lose weight, I am trying to get back to working out, I am trying to eat right….

Here is the thing….

You are either going to lose weight, start working out and eating right or you are simply NOT going to do so. There is no in the middle of trying.

By saying you are trying, you then have the excuse of ‘you tried,’ if things didn’t workout. That’s what we call being a lamb and not being a lion. A lion doesn’t try to go after his prey, he attacks it with everything he has. He stalks his prey. He sets it up so he is in the best position to conquer his prey. There is no half hearted effort with a lion. It is ALL in.

Start Doing

Are you trying to lose weight – or going to commit to losing weight?

Are you trying to eat right – or going to eat right?

Are you going to try and workout – or commit to joining a training facility to workout?

What to do next?

  1. Eliminate the word try from your vocabulary. There is no substance to the word try. It is not the most inspiring word in the dictionary and it does not empower you or motivate you to be a lion and attack life.
  2. Make a decision. You are either going to ‘do it’ or you are ‘not going to do it.’ Be honest with yourself and it will save you a lot of heart ache down the line. Stop pretending and START DOING!
  3. Make a commitment. There is nothing more rewarding than committing to something and seeing it to the end. The person you become at the of the commitment is where the reward lies.

This can be applied to any area of your life that you want to improve on. Make that commitment today, to doing what you need to do, to unleash your true potential to be your ultimate best.

Live with Purpose, Passion & Courage!


So my sister sent me a message recently and said why I don’t write a blog about ‘get off your arse and do the exercise you know you need to do.’

How many of you can resonate with that statement. I know I certainly can, as one point in my life, I was like that. I knew I needed to get my butt up to do my workout but would procrastinate and just sit there or find something else to do.

Here is the thing with this statement. It says to ‘do the exercises you know you need to do.’

So it is not a matter of not knowing what to do, it is more to do with laziness. Apologizes if this has offended you in any way but let’s say it as it is, LAZINESS is holding you back, not, not knowing what to do.

We all have some idea of what to do when it comes to eating. We all know that fast food is not healthy. We all know that we need to exercise to stay healthy. We all know that we should be drinking water. We all know that the can of soda is not good for us. We all know that we are the ones holding ourselves back but are in denial.

I will say that again:


Yes including me…..

Let me be straight up here, you are not where you want to be with your fitness goals because of yourself. Nobody else but YOU!

No time to workout… EXCUSE.

Have to work late… EXCUSE.

It is hard….an EXCUSE.

I tried it before and it didn’t work….an EXCUSE.

My dog died….an EXCUSE.

All excuses. Every one of them.

Stop being in denial and take a hard honest look at yourself. Look within yourself and make an honest assessment of yourself.

It is time to own it and take control of your health and fitness

It is time to take action towards moving from where you are at your present state, and moving towards your desired state of ULTIMATE health and fitness.

It is time stop with the excuses and be that person you dream of being.

It is time to make that commitment to a fitter, healthier you.

You are capable of more than you think you can do. All that you need is within you. You just need to believe in yourself and take little steps every day to achieve your desired outcome.

Yes it will take hard work.

Yes it will take commitment.

Yes you will have to get down and dirty and sweat for it.

Yes is it not going to be easy.

Yes you will have to make some sacrifices.

Guess what?

Once you achieve your desired outcome, who is going to feel on top of the world.

Whose confidence is going to be sky high?

Who is going to feel a sense of accomplishment.

Who is going to feel better?

Who is going to look and feel sexy?

Who is going to walk around with much more confidence because of what they have achieved?

Yes YOU are…..

So my little sister and many other people out there, get comfortable being uncomfortable, because life begins at the end of your comfort zone.

Get up off your arse and get moving with your bad ass self.

Live with Courage.

I recently had the privilege of spending some time at a presentation with one of Anthony Robbins lead coaches Dragon Trajkovski. This guy was amazing and he filled BB3 Personal Training and Performance Center with all his energy. It was unbelievable how he had everyone’s attention and fired up. I was excited myself and following his every command.

That night on my way home, I started think about how all this related to me, my life, the people around me, my clients and some of the B.S. that keeps me from achieving my ultimate potential.

I know I have set myself a number of health and fitness goals for 2014, and I am pretty sure a high percentage of you have also done the same and a lot of negative B.S. can hinder me to getting to my desired end results.

B.S. comes in a lot of forms and in different ways for each and every one of us, and also affects us differently.

Have you ever sat down and thought about the B.S. in your life at any point?

So lets answer some questions right now….

What is the B.S. that is holding you back right now from achieving your ultimate fitness goal?

Here are some of mine that I wrote down on the night:


Myself. Yes me!


Not clearly knowing what I want.

Limiting self beliefs.

That is some of the B.S. in my life.

What is some B.S. in your life?

I don’t have time.

Fear of results. Fear of success. Fear of no results.


No support.

Not sure what to do.

Don’t know what to eat or cook.

Information overload.

What other people will think of you.

Standing out in the crowd.

I can’t.

That’s some of the B.S. going on in people’s lives at some point in time. And, I am sure you can possibly add more to that list.

Here is the thing with all that B.S, its a load of negative B.S. that is keeping you from achieving your ultimate fitness and many other things in life.

It’s all a bunch of EXCUSES!!!!

It’s all programmed in to you.

It’s not who you are.

We are all capable of so much more, but we let negative B.S. keep us down. Why do we do this to ourselves? If you are asking where did this B.S come from, that is a damn good question.

Stop for a while, and ask thought provoking questions to yourself that will make you think about things.

This type of negative B.S. is not going to get you far, and to be honest, you need to change it quickly as it can be a vicious cycle.

If you are asking yourself how do I change this negative B.S, that is truly a great question.

Here is what I would like you to do before we go any further…….

Please go along with this.

I would like you to go back to the top and re-read everything.

Where you saw the letters B.S, (I hope you didn’t think it meant BULL SHIT!), replace it with BELIEF SYSTEMS.



Now that you are back….

Do you now see that it is your negative belief systems that is holding you back?

What you focus on is what you get. If you keep saying ‘I can’t….” then you will not. If you keep focusing on ‘this is hard’ then guess what, it will be hard. If you keep saying ‘I am getting fat’ then guess what, you will keep getting fat.

These negative belief systems are not who you are, and I am pretty sure what you are not striving for, but trying to move away from.

It is a negative belief system that can be changed.

Changed to one in which you focus on what you want.

I am at my peak fitness everyday.

I am fueling my body with the most nutritious foods.

I am strong and can conquer all my challenges.

All that I need I already have in my life now.

These are the things you want to focus on. These are the things you want to say and BELIEVE!

On the night of the presentation when Dragon said write this down in a very in a very demanding and influential voice of utmost importance, I immediately started writing what he said which was:

BELIEF: a feeling of certainty of what something means to you.

Change your beliefs and you will change your thoughts; change your thoughts and you would change your actions; change your actions and you would change your results.

I hope this blog has made you think about things a little more in terms of your belief system, and that it challenges you, as life really gets exciting at the end of your comfort zone.


Live with Courage

Let me start by saying I did not come up with this list. I was going through some old stuff and I found it and think its a great way to look and live life.


1.Drink plenty of water.
2.Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3.Eat more foods that grow on trees and plants and eat less
food that is manufactured in plants.
4.Live with the 3 E’s — Energy, Enthusiasm and Empathy.
5.Make time to pray….pray while driving, washing the dishes, taking a shower,cooking, early in the morning, in the middle of the day, late at night, while you are sitting on the porch and/or after reading a book. It doesn’t matter where you are or what you are doing just pray.
6.Play more games.
7.Read more books.
8.Sit in silence for at least 10 minutes each day.
9.Sleep for 7 hours.
10.Take a 10-30 minutes walk daily. And while you walk, smile.


11. Don’t compare your life to others’. You have no idea what their journey is all about.
12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don’t over do. Keep your limits.
14. Don’t take yourself so seriously. No one else does.
15. Don’t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don’t remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree.


25. Call your family often… matter how busy you are.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your family & friends will. So, stay in touch.


32. Do the right thing!
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. GOD heals everything…
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
40. Thank God everyday for your LIFE, HEALTH and STRENGTH.