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the other 23 hours of your day

Updated: Jan 24, 2021

We all have 24hrs, how you choose to live those hours is YOUR choice.

When you wake up, what is the first thing that comes to mind?

Most of us, are settled in our “comfortable” routine that we tend to forget. We don’t know anymore why we eat breakfast or sometimes we don’t even recognize what hunger or thirst is. We live as robots and do without knowing why we are doing those actions.

Mindfulness begins here. Realizing that you HAVE the power to do whatever you decide to do. But first you must decide what that is and why it’s is important for your daily Living.

If your goal is to compete, lose weight, be healthy, live a large life, or whatever it may be, you must first make a choice and know why that is important to you.

The goal defines the plan.


Why do you train/sleep/eat/work…?

What are you putting in place to make you reach that goal/dream/vision?

What are you doing on a daily basis to get you ONE STEP closer to that goal?

Being mindful is the ability to be in the present moment and give your full attention to that task. IF you can define these points in a little bit of detail while being honest WITH YOURSELF, then you have the tools to be mindful on a daily basis, in and out of the gym.

For example, if the goal is to get ready for a competition, I will make sure that I do EVERYTHING in my power to be at my best.

This will imply that I will be very conscientious of my recovery/sleep. So, when a friend asks me to go party and stay up late, choosing to skip the party and/or leave the party early is a choice I make easily because I know what I need to do to be at MY BEST so that I can compete without any regrets.

I will be VERY mindful about how I respect and fuel my body so that it can express its FULL potential.

I will plan my schedule around my training and prepare myself for my time to shine.

If I know that I am doing the best I can with the means I have to get ready, then I will be able to live that experience to its fullest. In the present moment. Without Regrets.

The journey leading to the moment of full expression is the key. The awareness in each action leading to that event. Being present, in harmony with these daily choices is imperative… making each breath count. Independently of the outcome.

One breath at the time, One step at the time. Present and grateful of the opportunity that I have!

When I start working with my athletes, I like to know their reasons for competing and why it is important to them. In today’s world of social media and the constant need for outside sources of validation, sometimes the reason to compete are blurred by the addiction to ramping up likes on Instagram, or to achieve a certain image rather than personal achievement. These reasons from my experience are not enough to help you go through the grind… no amount of likes or followers will drive you to the gym at 5am on a Sundays, will watch you prep your meals week after week, cheer you on as you pack your gym bag every morning, tape your hands before your lifts..… Your Why is the drive behind the person you are when no one is watching. Thats the force you tap into to that leads you to unknown places. When you need to make conscious choices about your nutrition or your rest time your whys need to be strong enough to help you stay focus during the process. I like to discuss these whys with my clients and identify the true intention behind competing, or wanting to look good naked, or their definition of health, fitness.

If you want to continue down that self-awareness path, following are a couple of books that can help you throughout the process. Or feel free to send me an email at


  • Freedom from the known - Jiddu Krishnamurti

  • The Power of Now - Eckhart Tolle

  • 12 Rules for Life - Jordan Peterson

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