Thursday, April 28, 2011

You are the best you in every moment.

I mentioned the 4 agreements as a previous post. Still one of the greatest concepts and agreements that I think of daily from this book is "Always do your best."
Meaning no matter what you are doing, do your best.
Running a 5k? Do your best
Lifting weights? Do your best
Doing laundry? Do your best
Clipping your toenails? Do your best...

You get the picture. For every big and small task you do, you must do your best. It seems like such a hard thing to do right?.....Wrong!
You may catch yourself getting irritated that you feel you could do more. But one thing you must realize is that your best is constantly changing. So therefore whatever you are doing, you are doing your best.

You can not compare yourself to who you were 5 years ago, 5 months ago, or even 5 minutes ago. for each minute that passes there are different circumstances. There are different problems, and different solutions. The key is to not get down on yourself, but believe you are doing the best that you can in the present tense.

The moment you get away from the past, the present will become stronger, the future will become brighter.
You are the best you everyday. In every moment... You just havent realized it.

The moment you think of what you used to be, should be, or could be is the moment you fall off track.
Just live your life. Enjoy it.

Enjoy what you do, Enjoy the opportunities of the present, and Enjoy the beauty of everything going on around you.

If you want to make more money, you will not do so by thinking of what could be, should be, or used to be.

If you want to clean your house, don't think of what used to be, dont get down on yourself because of the mess.

Don't think! Simply turn on music, have fun, dance around and do it.

You are the best you all of the time.

If you realize that then the regrets, the irritations, and the negative thoughts that you create in your mind will begin to fade. You are a spectacular person, a magnificent person. Realize it and your true potential will show.
even when you havent done anything on your list of things to do. guess what..
You did your best.
Your best wasn't what you imagined, but indeed it was your best.

You need to see through your expectations sometimes. because they are not always accurate.
I am reminded by a quote from one of my all time favorite musicians
"Fantasy is what we want, but reality is what we need"- Lauryn Hill.
We all fantasize about what we want, how we want it, when we want it. but in reality it won't always play out the way we imagine, more often then not actually.
We will fail more than we succeed. It is a fact of life. But through failure comes success.
You are doing your best.

If you want to do better, then get away from the past. Get away from regret. Get away from the should of, could of, or used to be's.
Live in the present, Thinking too much hinders your performance, of course it is good to reflect. It is good to understand. The key is doing it at the right time.

Think to a time when you were truely accomplishing everything you needed to do, it could be in a sport, household chores, at your job, just think to a time you were truly on top of your game. I bet you you weren't thinking of regrets or could have/should haves. You were fully tuned in to the moment. You were focused. You were living.
I understand as people we were taught what life should be through the media, our parents, friends, teachers etc. We must break that mold. For life shouldn't be anything other than what it is.
You are doing your best. Life truly is magnificent. Believe in yourself. Rid yourself of negative thoughts you may have of yourself or your actions.

For if I know one thing, this I know.

You are the best you in every moment.

and last but not least remember.

God loves you, Mike(y) loves you, so Love yourself!

Thursday, April 14, 2011

No Excuses Nutrition- The Key To Real Results

What does it take to get results?
If you train consistently, work your butt off, and results aren't where they should be you need to check one major factor.

Your nutrition.

Most people will find many different excuses for why they just can't seem to fit this part of our lifestyle into their daily routine. They either feel it doesn't play that big of a role in achieving their results, or they don't want to believe it. The truth is, it is the utmost deciding factor in living well.

When I hear "Eating healthy is just too hard." "I don't have the time" "I don't have the money" or "I don't know what to eat" I often must question their motive. People say they want to lose their "belly fat", they want to be faster, or they want to be stronger. There is a big difference between what you want to do, and what you will do.

When we talk about what they need to do to take their game, performance, or life to the next level they can't do it because they don't have the time, money, or it is too hard.

I'll be the first one to call the "bullshit card" on all three excuses, I constantly live on the go with two jobs and school I'd say i am pretty busy. I by no means am rich, in fact i am so far from it. And it really does not take much thought people, the key is to stop thinking, and create.

 Those are excuses, it is not that they "can't" it is that they "won't".

I have the blessing of a client who has turned out to be a great mentor to me. When I train him we tend to trade nuggets of golden information with each other.

The latest of which was "More often then not when you say you can't do something it isn't necessarily that you can't, it is that you wont. So simply replace the word and take accountability for your actions."

There is much more respect in saying that you won't do something then that you can't. Saying that you can't is denying the capabilities of which reside in your mind, body, and soul. It makes you appear weak. You deny your own power. The truth is you can do it you just choose not to.

The mind is capable of so much. All it takes is a little planning, thought (and i mean little..keep it simple and don't over think it), and preparation. Nutrition is the most vital ingredient to the Results Recipe, yet it turns into the hardest for most people to tackle.

We are bombarded with advertisements and special deals for the person on a budget through fast food, and processed foods. Of course with such a busy life it's very easy to choose the "easy road", even as it leads to disease, obesity, and and poor lifestyle choices and habits.

I have been talking to many of my clients and coworkers about nutrition a lot lately. The key is to not get so carried away with calories in and calories out. The key is not to buy the next health food gimmick you see. And the key is not to starve yourself because you are tired of being fat.

Today I will break down my 5 major nutritional guidelines to a healthy lifestyle, and give you a few recipes either created by me or those close to me.  These can hopefully trigger a spark in your brain, it isn't always about eating the most conventional foods. but it is about creating a variety and having fun with it. Nutrition does not have to be boiled chicken breast and steamed veggies every night. enjoy yourself. Cook, Create, and think outside of the box (figuratively and literally).

Mike(y)'s Top 5 Nutritional Guidelines

1. Eat Fresh
 (No this is not an advertisement for subway.) The first step to eating well is eating fresh foods. Avoid most if not all processed foods. Cookies, TV dinners, anything boxed, packaged, and that can sit in your cupboard for years(ok im speaking in hyperbole..months) and still be fresh. Stick to fresh Veggies, fresh fruits, and lean fresh white meat, fish, and sparingly red meats.My coworker and friend Max has a great rule of thumb "If it comes from the earth, eat it. God made it for you" avoid the foods I like to call factory foods. If it is made with ingredients that look like it belongs in a chemistry set it most likely is not good for you.

2.Eat a large amount of Protein at every meal
Protein is the key to muscle building (keep in mind you must be working out to get muscles, you cant eat protein sit at a computer and expect to look like the terminator.) Protein will help your body recover after workout sessions, It is thermogenic which means it helps increase the metabolism and protein is a dense nutrient so it satisfies hunger without the need of breads and pastas. Some ideas for quick protein induced snacks: Lean turkey deli meat, 1 scoop of protein powder with 6 oz orange juice, milk, or water, Chicken delight (see recipe below),  cottage cheese with fresh fruit.

3. Eat a large amount of Vegetables at every meal (and at least 3 servings of fruits a day).
Each vegetable and fruit you eat serves a different purpose. The great things about fruits and veggies is that they are nutrient and vitamin dense while being very light in calories. They will serve you with an excellent amount of energy through the day, give your body the satisfaction of carbohydrates while you get the bulk of your calories from your protein. Another great thing about these foods, you buy them ready to eat! Technically most of them don't even need to be cooked. Of course some will taste better cooked, and cooking certain ones will bring out the nutrients a little more for you but if you're on the go with no time to prepare, grab a yellow bell pepper, slice it up and eat (or do as i do and eat that baby like an apple!). These are very cost efficient, if you say you don't have enough money to eat healthy, you get an apple for 99 cents a lb (which is around 2 or 3 for 99 cents)! come on now. stop making excuses. Some ideas of quick vegetable and fruit snacks: Bell pepper slices, 1/2 avocado, 1 cup baby carrots, 1-2 handfuls of berries (blue, black, raspberry, strawberries), apple, banana, orange, melon slices...I recommend sharing these with some type of protein, i.e turkey meat, trail mix (protein and healthy fat), protein shake etc.

for information on what vitamins are in which fruits and vegetables, check this website out.

4. Drink Plenty of Water
Perhaps the reason you feel you have no money is the fact you have your daily Starbucks  in the morning, your bottle of Pepsi in the afternoon, and your glass of wine at night. Those cost money people, you could afford those, how can you not afford to eat healthy. This my friend I do not understand. Go buy yourself a water filter, buy gallon jugs. get yourself some purified water and ditch the sugar and alcohol induced drinks. you will save money,  feel more alive, your skin will look better, you will feel happier, and your organs will be singing songs of joyous worship. Not to mention when you drink water your muscles, brain, and whole body functions and works better together thus creating better results in life, and in the gym!

5. Don't hate yourself for indulging
 Now keep in mind I am not saying to ignore my first 4 statements. But if you want to indulge in a little wine on a Friday evening, maybe you eat a piece of cake at birthday party. Or if you have no other option, you need to make sure to eat something and don't starve yourself. The key here is, don't beat yourself up about it. Enjoy it, after all you deserve it. I read a great book by the name of "The Hero Handbook" by Nate Green. His philosophy has stuck in my head and I have been telling it to all of my clients. "Do the next positive thing" meaning instead of beating yourself up, enjoy your indulgence but the next positive thing you could think of, do it. Drink a glass of water, eat a chicken salad instead of pasta. whatever the next positive thing you could do nutritionally after your indulgence, do it and get back on track.

another great quote from "The Hero Handbook" -
"Humans have done well on high-protein, high-fat, high-carb, and many other diet variations. What they haven't done is thrive on food with barcodes, foods that come out of a box, or anything bought in a fast food drive-through. REAL food- stuff your great, great, great grandparents would recognize as food- is all you should be putting in your body if you want to look good and feel better."

4 Quick Meals

       Chicken Delight
- 1 shredded chicken breast
- 1 cup chopped spinach
- 1 diced tomato
- 1/2 diced avacado
- 1 palm full diced red onion
- 1/4 medium diced yellow bell pepper
- 1/4 medium diced red bell pepper
**Mix all ingredients together and enjoy**

       Tuna Delight
- 1 can solid white albacore tuna
- 1 cup chopped spinach
- 1/2 diced tomato
- 1/4 cup pinto, black, or kidney beans
- 1 palm full diced red onion
- 1/4 medium diced yellow bell pepper
- 1/4 medium diced red bell pepper
- 1/4 medium diced green bell pepper
- 1 diced pickle
- 1 chopped hard boiled egg
- Light mustard
**Mix all ingredients together and enjoy**

       Protein Power Packed Scramble
- 3 to 6 whole eggs, beaten
- 1 diced red potato
- 1/2 medium chopped red bell pepper
- 1/2 medium chopped yellow bell pepper
- 1 chopped green onion
- 1 cup spinach
- 1/2 cup chopped broccoli
- 1/3 cup yellow zucchini
- 3 slices chopped fresh turkey deli meat

        Protein Power Packed Smoothie
- 3 ice cubes
- 1 serving plain Greek yogurt or plain yogurt
- 1/2 cup blueberries
- 1/2 cup black berries
- 1 small/medium banana
- 1 serving whole oats
- 1 scoop protein
- 1 tablespoon peanut butter
- 6 oz. milk or orange juice

If you desire more recipes or guidance on what to eat, exercise routines, or just plain motivation e-mail me anytime at or find me on facebook simply by searching my e-mail. I would love to be your friend.

I hope that you have learned something useful, that you try my recipes and you continue on the path to getting your desired results, like i just said, I am more than willing to help. you know why?...

God loves you Mike(y) loves you, so Love yourself.

Friday, April 8, 2011

The 4 Agreements- A Toltec Wisdom Book

I just finished reading a very life changing book. The funny thing about this is that the way of life that the book talks about, in my heart I already knew it was true. I have been in agreement with this way of life, my whole life.

I could remember in high school battling depression, self pity, and ignorance. I remember many nights contemplating the meaning of life, and at age 17 I had figured it out. (I will get to the meaning of life later in the blog) Although i had figured it out, I hadn't always been the best practitioner of it.

I have always had a deep understanding of the human soul, the heart, and what people desired. I am very understanding of everyone's circumstances for the most part. I am great at putting my feet in other people's shoes. Yet in my own life, I failed to help myself...

Until the last few years of my life.

Through a lot of reading, deep thought, and searching for meaning. Through a lot of tears, smiles, cheers, and jeers I have begun to really appreciate the littlest things and found meaning in my own life. I became happy.

This book is more than just about the appreciation of life. It is about understanding what makes the human mind function the way it does and discovering the possibilities available to everyone. I just wanted to take some time to discuss this book.

It is much more than 4 simple agreements. As it says on the cover of the book it is a "Practical Guide to Personal Freedom". I will explain a little bit about the book and finish with my favorite quote from each agreement. Please understand that i am not giving away the secrets, because the book is much more in depth then I could be in this blog. I highly recommend you purchase it, go to boarders and read it, find it online, do whatever it takes but make sure you read this book!

Chapter 1- Domestication and the Dream of the Planet

In this chapter discussed is the reason we feel pain, anger, upset. The reason we do not believe in ourselves. It is the reason we are blind to the true beauty of life.

It teaches that what is right and what is wrong is really a relative term. We can not see the truth in ourselves because we are blind. We have been taught since birth to be, act, and live a certain way. It is not necessarily the right way. It is not necessarily the truth. but we have been taught and to be taught is to be domesticated. We have been taught through the system of reward and punishment, for our feelings and our actions. not only by our parents, but through our peers, teachers, media, etc. and that is why we develop our issues such as low self esteem, depression, anger, jelousy. etc. we have been taught to hide our true self for the satisfaction of others.

"All of humanity is searching for truth, justice, and beauty. We are on an eternal search for the truth because we only believe in the lies we have stored in our mind." pg 15

Chapter 2- The First Agreement

Be Impeccable with Your Words

If you break down the word Impeccable you get two parts "peccable" which stands for sin, or fault. The "Im" stands for without, as in the word Impossible- without possibility. So the word "Impeccable" means- without sin.  This is said to be the most important agreement because when you speak kind, positive, and happy. Eventually your thoughts will mimic those words. You will begin to see things more clear. You will begin to see things more optimistically. The word is very powerful. The old saying of "Sticks and stones may break my bones, but words they go much more deep" is true beyond measure. Try to think of a time when you were ridiculed. you either a) got super defensive b) beat the person up c)spit poison back at the person or d) accepted it as truth. We hear stories daily of kids being bullied, of abusive relationships and so on.

Words are so powerful, they not only can damage the mind, they can kill.

Why would you ever want that type of pain inflicted on you. If you would not like it done to you, why inflict pain onto others. So therefore be impeccable with your words because when we are positive, we are happy. when we are happy, we dont feel pain. When we dont feel pain, we love.

Speak with impeccability not only towards others, but to yourself as well. for you must learn to accept your being. Love your being, and happiness will flow through your veins.

"Impeccability of the word can lead you to personal freedom, to huge success and abundance; it can take away all fear and transform it into joy and love." pg 45

Chapter 3- The Second Agreement

Don't take anything Personally

This chapter probably the biggest life changer for me. I will admit all my life I have been taking things personal. I felt responsible for the world. If someone slacked- I was responsible. If someone didn't like me- I was responsible. If someone lied to me- I was responsible, If someone called me a name- I was responsible. The general idea of this chapter is to be you, and if someone has a problem with it, it is a problem within themselves. You can only be you. No one can make you feel anger, sadness, heartache or pain. Everyone is living in their own hell and they are fighting their own demons. If they don't like you, it is not you that is the problem.You can only be yourself. why be someone other than yourself. Be happy with who you are. Do not try to conform to make someone happy,  odds are they will never be satisfied until they realize that the problem isn't you, it is them. Other people's problems are not yours. They are their own. All you can do is live your life. Accept your life and be happy. LOVE YOUR LIFE, LOVE YOURSELF and DONT TAKE ANYTHING PERSONAL. HAVE CONFIDENCE.

"Whatever you think, whatever you feel, I know is your problem and not my problem, It is the way you see the world. It is nothing personal." pg 51

Chapter 4- The Third Agreement

Don't Make Assumptions

When we assume, we lack communications. As I mentioned in a previous blog, assuming makes and  ass out of u and me. We need to have clear communication through our relationships, jobs, family, friends. We need to be clear through every aspect of our life. If we assume someone knows how we feel. we will most likely be totally wrong. The key to a good life is good communication. For if you do not communicate, you will not get what you desire. You will feel left out, hated, disliked, sad, angry, and depressed. When really it is just poor communication. Once again everyone lives in their own mind. They have their own wants, needs, desires. They most likely do not mind the fact you have a red zit on your nose or the fact that you just farted a wet one. Do not assume that people care, do not assume that people don't care. The only way to truly know is to ask. Give the person a chance to tell you yes or no. it is their choice. And finally if their choice isn't what you wanted refer back to the second agreement. DO NOT TAKE IT PERSONAL. It is their choice. Not yours. Be yourself, and do not assume.

"We make the assumption that everyone sees life the way we do. We assume that others think the way we think, feel the way we feel, judge the way we judge, and abuse the way we abuse. This is the biggest assumption that humans make. And this is why we have fear of being ourselves around others. Because we think everyone else will judge us, victimize us, abuse us, and blame us as we do ourselves. So even before others have a chance to reject us, we have already rejected ourselves" pg 69

Chapter 5- The Fourth Agreement

Always Do Your Best

This is the agreement that will make all the other agreements second nature. If you always do your best, you can not regret. If you do your best then your life is in your hands, and you will meet all your wishes at the finish line. There is a great feeling of achievement when you put forth your best effort. In the feeling of achievement lies peace, love and happiness. All of which create a positive atmosphere of impeccable speaking, enjoyment of self, and enjoyment of others. Whenever I think to my greatest training sessions, when I gave forth all I had to my clients, when my mind was completely focused on them, that feeling I felt was nothing more than Heaven. When we play victim and blame others for not achieving our goals, we lose track of our best effort. So always do your best, you will not feel sorrow, you will not regret.

"Keep in mind that your best is never going to be the same from one moment to the next. Everything is alive and changing all the time, so your best will sometimes be high quality, and other times it will not be as good. When you wake up refreshed and energized in the morning, your best will be better than when you are tired at night, Your best will be different when you are healthy as opposed to sick, or sober as opposed to drunk. Your best will depend on whether you are feeling wonderful and happy, or upset, angry, or jealous." pg 75-76

The last part of the book  is a combination of 2 chapters and some prayers. In which the meaning of life becomes distinguished ( I told you I would touch on the meaning of life...If you have managed to read through this whole blog, God bless you, and I pray that I have helped you grow). As I told you I figured out the meaning of life when I was 17. Its crazy to think it has taken me 6 years to really manifest it into my mind. The meaning of life is nothing more than one simple word. LOVE

Love all, love yourself, love nature, love pain, love death, love life. Simply put love into everything you do. And happiness will follow.

The meaning of life is not big cars. The meaning of life is not money. The meaning of life is not even to change the world.

The meaning of life is to love.

For if you love. You will change the world. If you truely love all, you will have passion, if you have passion your life will grow. Your wealth will grow (not simply materialistic wealth, but spiritual, and emotional wealth as well).

Love, love love.

I hope i was able to bless you all with a little love today. and i hope you truly know that I am not lying one bit when i tell you.....

God LOVES you, Mike(y) LOVES you, so :LOVE yourself....