Release Your Essence, Boost Your Performance

mudderOn October 8, 2016, I ran my first Tough Mudder with my friend Cynthia ( a Legionnaire 3X Tough Mudder participant). Due to my fitness level, I hadn’t seriously exercised since I had my third child. I knew that there were going to be a lot of obstacles, especially the ones that require upper body strength, and that I would have to skip those. The distance also worried me. Ten miles is a half marathon and I am not trained for it. I went back to running two to four miles per week in the past few months but not regularly to the point that I can pretend to be trained.

So I’ve been there for the past two months –because it was getting close–thinking, anticipating about where I can fit my training into my busy schedule. The day of the race arrived and I hadn’t done much, probably because I know the most powerful way to get through this. It is what I teach and practice most daily: mindfulness, connecting with the space within yourself where your energy consciousness lies, your essence, and anchoring yourself in the present moment. Plus my unwavering faith that I would do fine.

When you are in that state, you just go with the flow and that is the key to highest performance. Your body has already learned the movement with training.  The brain delivers the messages to your muscles, the mechanics behind the motion and the feeling of gravity to apply the right amount of strength. I also knew that the body follows the mind. Just an example: when I set a goal of running six times around the track, I notice my body gets tired around four to five rounds because I am close to the end and I am starting to battle internally, talking myself into pushing and going a little bit longer. The same happens when I set a goal of running ten rounds.  Around eight times I get the same self talk.

For the Tough Mudder, I decided not to look how long the distance was–it varies from ten to twelve miles–and did not look at the obstacles. So when we registered and they handed us a map, I shoved it into my sport bag. I was not interested in knowing. I will be in the moment and go with the flow of what was coming. The race started and that is exactly what I did. Even in front of the obstacles, I did not think twice about how I was going to get over it. I just went, and grabbed the first hand coming my way, the first shoulder. I was getting this done!

To my amazement, I stayed in that state of mind for the duration of the event. What seemed like a two and a half  hour race was actually four hours. In that state of mind, time took on another meaning. I ran about seven out of ten miles and did twelve out of twenty obstacles, which exceeded by far my own expectations due to my level of fitness. At no point did I feel exhaustion or that I had to stop. I had my mind set on pulling through, one moment at a time.

It’s when I finally passed the finish line, that my body felt heavy again, tired and cold . That cold rinse off outside didn’t help much. The next shower was the best shower I ever had and the two slices of pizza afterward: heavenly. Mindfulness is the secret to high performance and exceeding expectations.

Three Diet Rules You Should Break Now

free_2525952Diet Rule One: Weigh Yourself Daily

Many people weigh themselves every day when dieting so they can see the downward trend. It is motivating, at least at first, but eventually weight loss will slow down. That’s natural. And you don’t want to derail your plans because you gain a pound or two of water weight. We recommend weighing yourself just once each month. This way, you are free from the scale most of the time, but you will still be able to monitor your progress.

Diet Rule Two: Exclude Bad Foods from Your Diet

There are no bad foods. Some are healthier than others and we do recommend that you move toward a healthy normal, but deprivation is not the answer to a sustained weight loss. To keep losing weight while not depriving yourself of the foods you love, eat your favorites in moderation. Some of you might say we don’t understand. If you could eat in moderation, you would. You always eat the whole bag of chips or you feel you need the Supersized meal. But we say, we get it. We do understand. We know that once you change your mind, your thinking will be totally different! And the weight will just melt off while you are enjoying the foods you love.

Diet Rule Three: Start Your Diet on Monday

Why wait? Wait–why diet? Dieting doesn’t work. So implement a healthy lifestyle and do it right away! You may need to do a bit of planning before actually starting a program, but changing your thinking can start now! Some of our readers have reported that they started to lose weight by just reading the book, and before implementing any of our recommendations.

In our book, we provide an anecdote where we dispel the myth that you need to change your outside circumstances to accommodate an eating plan. Rather, you can just adapt your food choices to your current lifestyle. No worries about going to that party and feeling deprived. You can enjoy your life while losing weight! If you would like more information about our holistic approach to weight loss, visit

If you want to lose weight, DO NOT make it your New Year’s resolution!

bookAccording to, just 8% of people will achieve their New Year’s resolutions.  And we believe that one of the reasons behind this—at least as far as dieting is concerned– is that losing weight is a process, and not an event. So if you have been stocking up on celery and carrot sticks and determined to lose X amount of pounds by a certain date in 2015, stop now.  Did you really think this through?

Why Past Attempts Failed

Think of all the weight loss attempts you made in the past. Did those sudden, frenzied tries result in permanent weight loss? Obviously not, or you wouldn’t be contemplating it again.  In our book Change Your Mind : Lose Weight, we explain the importance of your beliefs and thought patterns. If you did not change your thinking in the past, it is not surprising that your weight loss results were temporary.

It’s All About Changing Your Mind

It is important to get your mind ready for weight loss.  In our book, we explain how your thoughts enter the picture and how you can control your Monkey Mind so it does not influence your eating. We also show you how to conquer emotional eating through emotional intelligence. And really, that is just the tip of the iceberg.

What Our Program Will Do For You

Our program is different. Some of our readers reported that the change in mindset occurred simply by reading the first chapters, even before they began to take action. The book also provides the tools needed to eat healthfully and to exercise in a way that is enjoyable. Most important, there is no deprivation. No foods are bad foods! So on January 1st there is no need to clear the cupboards. And with a multitude of coaching exercises, owning this book is almost like having your own personal life coach in your pocket.

40% OFF Offer Expires January 31, 2015

When you buy it at our website, we are discounting the book for the entire month of January!

There has never been a better time to lose that weight for good. Just don’t do it without the proper planning such a life-changing experience deserves.

Instead of making half-hearted attempts at weight loss for which you are unprepared, make a commitment to read Change Your Mind: Lose Weight in 2015 and apply its painless principles until you achieve your weight loss goal.

Losing the Baby Weight : It has Never Been Easier (Part 4 of 4)

 You’re on the path. You are reading our book and starting to lose weight, or you have simply adopted healthier habits. You are sleeping more now, feeling better about yourself, and you finally feel like a separate human being, distinct from the little person you brought into the world weeks or months ago. As you get back to your pre-pregnancy shape, you will feel better each day. Take time to achieve your goal. A bit of patience goes a long way!

 Your body will need time to get back to normal.

  • Be patient.
  • Meditate daily on the reasons why you want that body back.
  • Think about making your new healthy habits a lifestyle, something that will not only create a better life for you but for your family as well.

Keep in mind that when you take care of yourself, it affects those around you. When you feed yourself well, you will probably also be feeding your family better. Healthy living is contagious!

Whether this is your first baby, or you have other children, you will want to incorporate healthy habits as a lifestyle. 

Next week, we will give you tips on how to incorporate these habits so that your entire family benefits!

Losing the Baby Weight : How to do it (Part 3 of 4)

Gaining weight from pregnancy is perfectly normal.  When you are pregnant, you need the extra weight to nourish and physically carry a growing baby.

The amount of weight you gained during those nine months will dictate how much weight you will probably want to lose. Or if you were overweight to begin with, this is a great time to set new goals.

How to Eat

If you are nursing, know that nursing burns extra calories so even if you feel like you are not doing very much, your body is working extra hard. This does not mean you should overeat. On the contrary, use this time to burn those calories so you shrink down to your normal self naturally.

Start by eating as healthfully as possible. In order to lose weight, you will also need to cut your calorie consumption, unless you are breastfeeding.   If you are thinking you can’t do this because you don’t want to give up your favorite foods, it is not a problem. You won’t have to. Just eat smaller portions of everything you normally consume. But if you want to make a more significant nutritional change, our book Change Your Mind: Lose Weight can coach you through the transition.

 How to Exercise

Your body has changed and it is your core that has mostly been affected. You want that flat stomach back, but targeting only one body part never works.  We touched on this in a previous post titled “Attaining the “Perfect” Body is All About Changing Your Mind.” Basically, you need a holistic approach in order to get to your new healthy normal, and getting your pre-pregnancy shape back will require more than a walk in the park.

So you will need to do an all around good workout that includes stretching, aerobics and strength training.

There is No Hurry

If you just had your baby a few days ago, you are not ready to implement anything. Relax. Read Part 1 of this series where we talk about the necessity to nurture the self.

When will you be ready to get back to it? There is no magic formula.  Listen to your body, and follow your health care provider’s recommendations. You will soon be at a place where you can start to get your body back.