was successfully added to your cart.


Mindset & Meditation: Visualization

By | Mindset | No Comments




“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win” – Sun Tzu, The Art of War


The Art of War, by Sun Tzu, was written in the 5th Century B.C. and the quote above is referring to being prepared for battle mentally by visualizing your enemies’ moves before they execute them. Knowing the lay of the land before you step foot on the battlefield. As your enemy draws his sword, visualize your defense and counterattack. Visualize every movement you make before engaging in battle with your mind until your body responds without thought.


Fast-forward over 2,000 years to the most recent winter Olympics. I watched athletes before the start of the Super-G downhill ski race visualizing and moving their bodies as if they were on-course for their run, or the snowboarders visualizing and mimicking the twists, spins, and flips prior to dropping in on the super pipe. Every great athlete, just as every great warrior uses visualization to prepare both body and mind. I use it before every race, and coach my athletes to do the same. Particularly in long events like Ironman triathlon. An Ironman is such a long day with months of preparation and the likelihood of everything going right on race day is slim. I coach my athletes to visualize how they want the race to unfold, but also visualize obstacles. Someone knocks your goggles off in the swim, now mentally rehearse how your will resolve this. You get a flat tire. Visualize how you will shift your gears, come to a stop, take off the wheel and change the tire. Or your body begins to cramp/hurt/shutdown. Visualize how you will calm down and overcome these hurdles. When my body and lungs begin to hurt in a race or while training, I visualize a one-eyed scarred up lion. He will stop at nothing to complete his mission. I swear to you that each time I envision this lion running after his prey, with mouth open, relaxed but focused breathing, blank but focused stare, I emulate this. And I start to run faster…. Every time…


One pretty well known experiment is the one done with basketball players shooting free throws. Thirty athletes were separated into 3 groups. Group one shot free throws everyday for an hour. Group two mentally rehearsed shooting free throws for an hour. Group 3 did nothing. The test was conducted over a 30-day period. At the end of the experiment group 1 improved by 24%. Group 3 showed zero improvement, and group two, who again only practiced by visualization improved by 24%. This test has been replicated several times with very similar results. The intense visualization created a neuromuscular firing pattern that creates motor unit recruitment and therefore response and proper performance. Read more about the basketball study here. Former Navy SEAL Commander Mark Divine tells a similar story about visualizing a college swim time in his book Unbeatable Mind.


Taking visualization out of sport, you can visualize conflict resolution in business, preparing yourself mentally to respond to objections or criticisms. People have even healed themselves from devastating, life-altering injuries using visualization. Dr. Joe Dispenza is known for healing his broken back with fracture & compressed vertebrae by visualizing intensely without waiver for 12 months. You can read about his healing in his book You Are the Placebo. He mentally built his spine visualizing every vertebrae and every disk in exact detail and focus. Told by medical professionals that he would never walk again, he began walking 9.5 weeks post injury and healed himself. You can read more about his accident and healing here. I have personally seen quadriplegics begin to get movement and muscle firing back in once paralyzed limbs by intense visualization.


Regardless if you are using visualization for personal or professional reasons, for sport or for healing, the evidence has been abundantly clear that it works. The catch is you REALLY have to focus. You can’t simply “think” about yourself being good at a sport, or responding better at the office. You have to see it, feel it, and make it as real as possible in your mind. It will take practice and you must be patient. Begin with something simple like writing a letter of the alphabet. In your mind see and feel the pen in your hand. How does it feel when you pick it up? Which fingers are holding the pen? Which finger has more pressure than the others on the pen? What does it feel like when the ballpoint of the pen touches the paper? Get my drift here. You must be VERY descriptive in your mind in order for visualization to truly work. It may seem like a lot of work, and it is, but trust me, it will be worth it.

Mindset & Meditation: Walking/Running/Cycling Spring Meditation

By | Mindset, Uncategorized | No Comments


Walking/Running/Cycling Spring Meditation


The air is crisp and clear, and the colors of spring are beginning to show, at least here in the southern part of the U.S. :-). This is a great opportunity to get out and fully be present with your surroundings with a walking, running, or cycling meditation. Yes, you can meditate while exercising. You will need to go a bit slower, but if you do this, and can add it into your regular training plan, you will begin to train with less stress and build your aerobic engine stronger than you thought possible. You may even begin to enjoy your training even more. Here is how it works. During your session be sure to notice the budding trees, the grass beginning to return from its dormant winter state, flowers blooming, and the sounds around you. Take in the world and let that be your “music” for your session. Don’t be concerned with a specific pace or speed. Simply run/ride and be present. Be sure to breathe nice and relaxed through your diaphragm and the moment you notice your breath becomes short and forced through chest breathing, slow down for a minute or two. Listen to the audio for more instruction on how to incorporate this into your training week.

Check out Dr. John Douillard’s book Body, Mind, & Sport available on Amazon

***If you know someone that could benefit from this information, please share :-)***

Mindset & Meditation: Be Present

By | Mindset | No Comments



In today’s fast paced technology inundated society we have information and stimulation literally at our fingertips every second of every day. In addition, we are busier than ever with work, deadlines, family, etc. We have taught our brain to deal with the overload, we call it multi-tasking, but it has come at a cost. I see it often. We have lost the ability to be present. Even as I write this I am getting texts on my phone and watch which are distracting me from being one hundred percent present in writing. My distracted mind cannot truly focus on the task at hand. Neither can yours. There, for the time I need to write this post, I have turned my phone to airplane mode so I can be present and focus solely on this project.


The first time I learned about being present was during my nutrition school in 2007. One of our teachers spoke on the topic, and made the point of being present while we eat. Most of us are checking emails, scanning social media, watching TV, or eat during meetings. We finish a meal and have no clue how the food really tasted, and we certainly didn’t chew slowly and thoroughly enough to properly digest the food. We were given the fun assignment of a “slow eating contest” during lunch that day. We were to put our phones away, we could engage in conversation during the meal, but we had to be very mindful of our food and actually take the time to eat. It was quite enjoyable and truth be told the food tasted better. This is just one example of being present. We also get distracted during conversations, while driving, exercising, and honestly by most things in life. We are so damn “busy” that we hardly even know what being present means.


So here are my challenges for you:

  • The next time you are in a conversation with another person put your phone somewhere where you cannot feel the vibration of a notification and of course turn off the ringer. Look the person you are speaking to in the eyes and truly engage in the conversation. Be present
  • At your next meal do the same. Turn off your phone, if possible go outside or sit somewhere inside with a little music if you want, NOT a TV, and eat you food. Chew each bite at least 15 times and really taste the food. You may notice that you actually eat less. That is in part due to a hormonal release that happens when you eat that signal fullness after about 15-20 minutes. When you eat, be present
  • Go for a run, walk, or bike and don’t listen to music. Yes it actually is possible. Pay attention to your breath, breath rate, the sound of your feet striking the ground, or cadence of your pedal stroke. LISTEN to your body instead of distracting your mind until you complete the session. This is a big one friends, especially regarding performance. If you want to perform you have to listen to your body, and I mean actually LISTEN to your body as I just described. Think about a racecar driver listening to the car engine for the slightest little “tic” that could mean it is not running to its full capacity. Why don’t we do the same for our bodies? When you run, walk, or bike, be present
  • Lastly breathe… Before you talk with someone, before you eat, before you train, and really anytime you engage in any activity be it mental or physical, breathe. Take 3-4 cleansing, relaxing, diaphragmatic breaths, and say on each exhale, “I am here, I am present, I am engaged”. Give it a try and I bet that whatever you then dive into will have a better outcome J.

Now I will turn back on my phone… Wow the world still rotates and no one imploded due to the lack of an immediate response. Be well my friends, be present, and spread the word.

Mindset & Meditation: The Obstacle is the Way

By | Mindset | No Comments

The Obstacle is the Way


“There is no good or bad without us, there is only perception. There is the event itself and the story we tell ourselves about what it means” – Ryan Holiday

How often have you been sidelined by an injury in training or sport, had a work project rejected or a deal/sale fall through? How many times have you asked yourself “what if”, or said, “If things would have only been different”. I know I have. Yet every time I reflect and really look at the situation that occurred and how it could have gone better, or different, I am immediately glad it didn’t.   If not for those obstacles in my path I would not be where I am today. Writing these words, working with amazing people, married to an incredible woman that shares my values, beliefs, and passions. Let me give you an example.

My journey to become who I am today began with a pretty traumatic “obstacle”. Without going into too much detail I will tell you the story. Late one Friday night in 2004 I was leaving a bar after hanging out with some family that were in town. We had a great time, and by great time I mean we drank and danced… A lot… I vaguely remember leaving the bar. The next thing I know I woke up in a hospital ER bed, with a neck collar on and my mom and sister by my side trying to wake me up. I had no idea what happened. They told me that two men had jumped me when I sat down in my truck in the parking lot outside of the bar. The orbital bone under my left eye along with my nose was shattered and both would need to be surgically repaired. As a result of this incident I have to this day, nerve damage on the left side of my face, I have a plate and seven screws under my left eye which makes me look like I have a shiner, especially after being in the sun, double vision when looking at certain angles, and my breathing is inhibited through my nose. So I have the world’s longest lasting black eye, going on 14 years, and I can’t breathe well through my nose, which is AWESOME as an endurance athlete (insert eye roll). Some, if not all, would say this was a pretty bad deal. I also have to tell you that leading up to this incident I was in the best physical shape of my life. I was training for an off-road Ironman triathlon and had just the day prior swam the best and farthest that I ever had in my life and I felt incredible! My fitness was exactly where it needed to be and I couldn’t be happier. Then WHAM! Literally… not only could I not swim, but I couldn’t run, cycle, lift weights or do ANYTHING that elevated my heart rate for at least 6-8 weeks without the risk of permanent eye/visual damage. Oh, did I mention that I also had a wicked concussion? All that hard work was gone in an instant, and I was devastated.

Fast-forward a couple weeks. During my recovery, two of my clients that were very into holistic health and healing gifted me a session with Dr. Peter Jailet, their Chiropractic Neurologist, that practiced healing by addressing brain function first. What happened during that session and the sessions over the next several months altered my path and lead me to the place I am today. I began to study holistic nutrition and healing which lead to me attend IIN, The Institute for Integrative Nutrition. I then studied to be a Dr. of Naturopathic Medicine for two years, learned how to apply that to athletes, became an endurance coach, and on the story, certifications, public speaking, and teaching goes. You see if had not been attacked that night in the parking lot I would have never gone to see Dr. J. If I had not been attacked I would have driven while highly intoxicated and could have had an accident, been arrested for DUI, or even worse, injured or even killed another driver. That terrible obstacle that completely knocked me off of my Ironman path opened the barn doors to the world of healing. What I have been privileged to learn and share with others, especially my work with our adaptive athletes would never have happened. My going to nutrition school is what sparked the first conversation and lunch with my now wife Alix. That too would have never happened. I am exactly where I want to be, doing what I love every day, and I would not change it for the world. That terrible obstacle lead me to MY way, and my perception of that event back in 2004 has changed from anger, regret, embarrassment, and guilt, to gratitude.

Mindset & Meditation: Stealing Joy

By | Mindset | No Comments

Stealing Joy


This week’s mindfulness echo’s last week’s post on “Look Within”. Too often, especially in the digital age, we let our happiness be determined by “likes”. We glare at photo-shopped images comparing our bodies to others, and we let other people’s opinions impact OUR attitude and mood for the day. All of these have one thing in common. They steal our happiness, our self-confidence, our self-worth, and our joy.


In the meditation from last week we are guided to not seek approval from outside sources, rather, look within yourself to find your happiness, what makes you unique, and THAT is what you should focus on.   There are also those out in the world, fire starters, who thrive on getting a “reaction” out of you. These people are thieves of your joy. If left alone, they have no power, but they poke and poke waiting for the moment you break and reply/react. You have just given them power. Think for a moment about the last time something you read or heard got you all fired up. Now think of how you then acted towards other people thereafter. Were you kind and patient, or were you short and potentially rude?


The same rule applies in traffic, where we all tend to lose it from time to time. Nothing gets under our skin more than the person that cuts us off in traffic. This is where your mindfulness practice is put to the test. We think that this jerk cut us off on purpose, and maybe he/she did, but maybe they are rushing to help someone, get to the hospital, make it to an important meeting on time and they simply didn’t see you. Maybe they did see you and they feel bad for cutting you off but don’t have time, or know how to say sorry/thanks/oops in that spit second. Whatever the case may be, don’t let traffic or people in traffic steal your joy. Again, there are folks on the road that like to “poke the bear”, however, it is up to you whether or not you react. Instead of getting angry and letting them know they are number one with that special digit, create a picture of patience and say to yourself and them, “I hope you get where you are going safely and everything is alright”. Then smile and wave. Try it, and I assure you, that you will feel a sense of happiness and peace instead of anger, and you will go through your day a bit more confident in your ability to stay calm and be happy.

Mindset & Meditation: Look Within

By | Mindset | No Comments

Look Within

I first listened to this guided meditation one pre-dawn morning sitting on a beach in Maui.  My external surroundings were incredible, but the message in the meditation helped me to realize that, internally, everything I was working towards and trying to become was already present, I simply needed to be still, look within, and listen.

When we search for a goal, or aspire to be/look/perform/act a specific way we more often than not look at other people. Our thoughts become fixated on, “if I could just be like/look like XYZ, then I would reach the goal, or be happy”. This week’s focus is to set aside your desire to look or be like someone else, and to go within yourself to discover who YOU are and understand that, you are exactly who you are supposed to be, and that whatever it is you are seeking to find/become is already in you. You simply need to be still, be quiet, look within, love yourself, and listen…


For this week’s audio you will need to download the free Insight Timer app on your smartphone. Search for Sarah Blondin and listen to “Discovering Your Intrinsic Self”

Mindset & Meditation: Walking Meditation

By | Mindset | No Comments

Walking Meditation

If you are curious about meditation or mindfulness, but don’t think you can sit still long enough to try, or you simply don’t have enough time in your busy day to add one more “activity” to your list, then listen to this week’s audio on walking meditation. The  first thing I learned about mediation and mindfulness was that it simply begins with being present and being aware. This can be during stillness or can be during movement. Whatever you are doing you are relaxed and focused one hundred percent on you and your surroundings. Here is how to incorporate a walking meditation or moving mindfulness into your day.

If you are already a runner or walker, the next time you go out to run/walk, don’t bring music with you.  So often I hear people tell me that they cannot run without music to “distract” them. They are admittedly trying to not be present during their run, but I encourage you to try. As you are running, or walking, simply breathe and pay attention to your surroundings.  The colors of the trees, grass, or street. The sounds and smells around you. The people and the cars that pass you by. Your foot cadence and your breath pace. Be one hundred percent present, not focused, but simply present and aware or your surroundings. That is meditation and mindful awareness :-).

If you don’t run not a problem. You can do the same thing during daily tasks/chores at home. When folding laundry, be present and aware of how you fold each piece of clothing. Notice the warmth of the garments, how they smell coming out of a fresh hot dryer,etc. Again, that is mindful awareness and mediation.  The same can be done while cooking or cleaning, and in our busy fast paced lives, it is also a great way to “stack” your activities. Don’t have time to cook and meditate? No problem, because if you are practicing moving mindfulness you can do both at the same time, and the same during a walk or run. Give it a try and remember to simply breathe, be present, and absorb what is around you.

Mindset & Meditation: Be Perfectly Imperfect

By | Mindset | No Comments


“Every next level of life will demand a new you”, “and sometimes it takes being broken in order to become that new version of you” – Leonardo Dicaprio & Sean Buranahiran

After being in the fitness industry for over 20 years I have seen many clients “chasing a ghost” of perfection. Maybe it is a version of themselves from 5, 10, 15 years ago, or perhaps seeking to look like the model on the cover of a magazine or their favorite Hollywood star. They seek this “perfect figure” and are constantly let down when they don’t achieve that goal, or they hop on the scale and it hasn’t budged or perhaps crept up a few pounds. When this happens they become aggravated and frustrated which leads to poor self-esteem, acting out towards others, crash dieting, and more. They are so obsessed with the perfect image or number on a scale that they completely overlook the accomplishments that they have attained.

Things I have heard from clients:

Me: Look how much faster and longer you can run now without getting tired

Client: But I’m not 105 pounds

Me: Look how many more squats you can do and/or how much stronger you have become

Client: But I’m not a size 2

Client: We did squats with our kids on our backs this weekend for fun and they had a blast! We could never do that before!… BUT we haven’t lost any weight this week

Me: Do you not realize what you just said and how big of an accomplishment this is?!

I have even had a client that was obsessed with the tiniest bit of skin on her belly that she absolutely had to get rid of, and would not except the fact that it was just a small bit of loose skin from having 3 children. This particular client was an incredible athlete, but could literally only see her imperfections and was never happy.

It is in your scars where your story begins, and it is in your imperfections where your perfection lies. To convey this message in the form that I need you to hear/receive it in, you need to listen to the audio above. After listening to the audio and hearing the story of Melissa, please watch the video below. She shared this video along with the story of the broken bowls, and that became her personal anchor. No longer did she strive for “perfection”. She realized her strength and beauty lay within her scars. The video explains everything I want you to get out of being “perfectly imperfect”.

Be Proud of Your Scars



Mindset & Meditation: Seek Failure

By | Mindset | No Comments

Seek Failure


“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all- in which case you fail by default” – J.K. Rowling


I used this quote last week and I use it again this week because I believe it is so important to let those words sync in to your brain and become part of your mantra when you are faced with failure. Listen to the audio for my thoughts on why you shouldn’t avoid failure. You should seek it and seek it often.


I will leave you with this. Whenever you get discouraged because you have tried something different/new a few times and haven’t “succeeded” or reached your goal remember this… It took Thomas Edison One THOUSAND attempts before that light bulb turned on… Seek failure my friends. That is where growths lies.

Mindset & Meditation: Breathe

By | Blog, Mindset | No Comments


We have all heard, or been told the expression, “take a deep breath” when we need to calm down from a stressful situation. We know breathing can help reduced the anxiety or stress of the situation but most of us never think or consider physiological mechanism of how it actually settles us down.


During the exhale of a deep diaphragmatic breath, your vagus nerve is fired stimulating your parasympathetic nervous system. This is your calm, relaxed state of mind/being, and is the key component to mindfulness and meditation. When you are calm and breathing properly through your diaphragm your ability to think rationally, respond vs. react to situations, sleep, and digest food just to name a few is at its highest.


A mindfulness practice begins with the breath. A meditation practice begins with breath. EVERY action, sport, day begins with breath… However, most of us begin each day in a busy hurry as soon as the alarm goes off with short quick chest breaths, never thinking or considering to begin the day with a few minutes of deep diaphragmatic mindful breathing to start your day off a bit more calm, centered, grounded and focused. Below is how I recommend you introduce mindful breathing into your day, and how to use it throughout the day to help you reduce stress and become more mindful and present.


  1. As soon as you wake up, before getting out of bed, take 5 minutes to lie on your back, place your hands on your stomach to feel it rise and fall, and simply breathe…. Don’t force inhale/exhales just take full relaxing breaths


  1. While breathing in bed try to ONLY think about your breath… Feel the air go in your nose and notice how it feels cool, then notice how it feels warm as you exhale through your nose


  1. When commuting to work, sit up straight in your car seat, place your hands at 10 & 2 on the wheel and repeat the same relaxing breath pattern as you did in bed. Don’t worry about other drivers or changing lanes…. Just breathe… Do this for at least 5 minutes


  1. Take 1-5 minutes during the day to either stand up or sit upright in your chair, close your eyes and breathe… Again, the goal is to focus only on your breath. If/when you notice yourself beginning to think about something else, that is totally fine & normal. Simply recognize that thought, let it go, and return back to your breath. Even if this is only for 1 minute… ***NOTE you may want to set an alarm/notification on your phone or computer to remind you to breathe J


  1. Repeat step 2 on your way home


  1. End the day in bed with breathing just as you began the day.. The goal is to breathe nice and relaxed, focused only on the inhale and exhale until you fall asleep. This may take a little time to nail down but within a few days of consistency you will begin to fall asleep quicker/easier with a relaxed mind and body