The Benefits of Taking Long Walks

Since the Coronavirus pandemic has started, my focus has been physical mental emotional and spiritual health. I believe that for a person to live a life worth living, they have to do so in alignment. This means that their actions reflect their beliefs which reflects their convictions.

One of the ways in which I fulfill the needs of my mind body and spirit is by going on long walks. This habit of mine started at the beginning of the coronavirus pandemic for the purposes of promoting my mental health. Sitting around your house can be detrimental in all the areas just mentioned, specially on your mental health.

Going on long walks helps with alleviating the stress both covert and overt that leading a sedimentary lifestyle can ensue. When you are not active regularly, your body grows accustomed to it. Newton’s law of motion states that an object in motion tends to stay in motion; while in object at rest tends to stay at rest. As this relates to our lives, by taking 30 minutes to an hour a day to walk and get your body moving, you are promoting not only physical health but also mental and spiritual health.

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The fruits of living in alignment is self-improvement, and the fruits of self-improvement is growth. There is a direct correlation between how you treat yourself and where you end up in life. There are only two directions that we can go: forward or nowhere; Walking is the simplest form of this reality.

When you go on long walks you allow yourself to also connect with the world around you. You will start noticing different things in your environment. You will notice the changing colors on the trees, you will feel the refreshing breeze that gently blows, and see things that you would not normally pay attention to. This is your spirit connecting with the energy around it.

You are a spiritual being having a physical experience meaning that everything around you reflects what is taking place inside of you. How you interact with your environment is a mirror to how you interact with yourself. Going on walks can be a good way to improve upon your self-perception by changing how you perceive the world around you.

The people you pass by, the cars that pass you by, the squirrels in the trees, and pets in the streets; All of these environmental stimuli are canvases for your reactions. Nothing is inherently wrong with something existing; it is the stigma that we place on it that stems from our internal discourse that informs how we perceive that something. In other words, going on walks allows you to tap into your true power. Life does not happen to you; it happens for you. You have the choice in how you choose to label what you experience.   

When I go for a walk, I can choose to react negatively to the person who may run through the stop sign as I am trying to cross the street. I can choose to have a negative reaction at the sound of kids playing in the nearby park. I can even decide to be upset at the dog barking at me as I walk pass. On the other hand, I can also choose to embrace the vivaciousness of life. Long walks connect us with the most humanistic and unique part of ourselves.

Long walks also help us to understand ourselves through introspection. One of the things that takes away from the lived experience is the fact that everything is vying for our attention. The average human being’s attention span is less than that of a goldfish. We cannot even dedicate 9 seconds to something before getting distracted by something else. This is because we are inundated by information from various sources all the time.

Question: When was the last time you gave yourself the same amount attention that you give your favorite YouTube videos? When was the last time you focused on yourself as much as you focus on the things that you allow to keep you busy? We stunt our own growth by not giving ourselves the proper amount of attention.

This is because in some cases we rather avoid ourselves for the purpose of not dealing with ourselves; yet we want other people to deal with ourselves for us. You cannot grow if you cannot face your own demons. And other people cannot save you from your demons because they have demons of their own. Introspection is the process of dealing with yourself in such a way that you begin to unravel who you are and why you are.

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Not to get too deep, but sometimes we are afraid of things that are in us that were never meant to be there in the first place. Taking a walk by yourself for yourself will allow yourself the opportunity to face yourself.

Take a long walk and disconnect from your intentional distractions. Take a long walk and connect with the authentic you.

I am not saying that going on long walks is a miracle cure, but what I am saying is that everything that we have at our disposal, even that which may seem the most insignificant has the potential to be the most life changing.

If you want to live a wealthy life, start by living a healthy one. Even if you can afford to shop at Whole Foods, what good is it if you are still seeking out the same unhealthy diet?

Going on long walks benefits you physically because it requires you to be active. It helps you emotionally because it allows you to choose how and what you react to. Long walks benefit your spiritual well-being because it allows you to connect with the environment around you, and they can have a positive impact on your mental health if you utilize the time constructively. I love a good long walk, and hopefully now, so will you.

How to have Self-Respect

I am about to give you my personal manifesto on how to live a life worth living. Self-respect is an essential if you want to be happy in your life. I find value in this topic because I believe that it is something that people do not really entertain as something worth discussing. For a multitude of reasons people will rationalize diminishing themselves for the purpose of bolstering someone else.

Unfortunately, the issue of low self-esteem is not isolated to an individual incident or a string of behaviors, self-deprecation can and does stem from an inherent human flaw. The problem for a lot of people is who they claim to be and who they actually are, are two different people.

This is because we present ourselves as who we wish we were. Or in a worst-case scenario we depict ourselves as what someone else said that we were. In either situation you are not living up to your true potential when you allow yourself to be impacted by things, and people that should not influence your life.

This is easier said than done because in all honesty, who goes into a situation with the expectation of being hurt? No one. No one wants to be hurt, especially by someone that they care for however, the first thing to realize is that given the opportunity, people will hurt you. Not always because they want to, but because the one thing that every human being is excellent at, is hurting other human beings.  

This can come in the form of a sly comment or remark, a lack of consideration, selfishness, or straight up cruelty. Do not start acting all holier than thou now, we all have done it to someone we claim we care for at one point or another. Self-Respect begins and ends at the root of our own evil.

Consider your high school bully. The only reason that person had a chip on his/her shoulder was not because of what their victim did right or wrong, but rather because of what was going on inside of them. Your behavior is a window into your thought process.

The old adage goes when someone shows you who they are believe them. Our maladaptive behaviors are a reflection of our insecurities. I act rude to you because I am insecure about a certain aspect of myself that your comment/action just revealed in me. Within the context of self-respect, it is important that we discuss interpersonal relationships because this is where we see it most clearly manifest.

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Take Control of your Imagination

When did you stop using your imagination? Kind of a weird question I know, but if you were to take a moment to reflect, at what point did you decide that you no longer had any room for your imagination? The reason why I ask this is because a lot of us suffer from imagination deprivation.

What I mean is, at some point in our lives it becomes “uncool” or unbecoming for us to use our imagination. A lot of times this happens as we age and mature. We think that only kids can use their imagination, and that there is no room for it in adulthood. I am here to let you know that, that line of thinking is erroneous.

You see, you are a spiritual being having a physical experience. The majority of your life is not lived on the physical plane. On the first page and in the first sentence of the Bible it says that “in the beginning God created”. This is an essential revelation because we are all derived from the same universal source.

What that means is, not only were we created by God/the universe, but we ourselves are creative beings. Creativity is a human’s superpower. Do not believe me? Look no further than our technological advances.

It took some of the world’s most creative minds to get us to a place where nearly every person on the planet has a computer in their pocket.

Any and all art is an expression of creativity. From your favorite song to the most unique painting, it all is a product of creativity. The writing process is a creative process. Your favorite movie director is a creative. A chef is a creator. Whatever skill, job, or ability you can think of, it is rooted in creativity.

The source of your creative ability is grounded in your imagination. If you find yourself having a limited life experience might I suggest it is because you have put a limit on your imagination.

One of the unique attributes of children is their ability to engage with their imagination. Children can have fun doing almost anything. To them the world is limitless; they do not concern themselves with what they do not have, but rather, they immerse themselves in what they do have.

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As we get older however, we begin to adopt a limited mindset that we call ‘realism’ and ‘pragmatism’. Now neither of these thought processes are disingenuous in and of themselves however, people tend to use them as a crutch as opposed to applying them as a perspective.

The clearest way you may see this play out in your life is when you think about all of the things that you cannot do. It is real easy for someone to say why they cannot do something and provide surface level legitimacy. The problem is, there is no intrinsic reason why people cannot do something aside from unbelief.

The fact of the matter is we only receive what we believe we are worthy of receiving. Too many people lack vision for themselves and operate on a seeing is believing agenda. What are you believing for if you are not seeing anything? Where there is no vision the people perish; if you cannot activate your creativity through imagination you literally stunt your own growth.

What happens is, people focus on the wrong questions. Stop asking yourself what if it does not happen and start asking yourself what if it does. Instead of listing why you cannot, ask yourself why not you and why not now?   

The key to taking control of your imagination is to suspend your unbelief. Instead of believing that something will not/cannot happen; trick yourself for a moment and consider that thing actually happening.

Can you imagine an amazing life for yourself or is that too much of a task?

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Do you dwell in the desires of your heart or are they distant dreams that only come up in casual conversation? The word desire means of the father in other words, that thing that you want, the universe wants you to have it. Life is conspiring on your behalf.

To tap into this truth, you must imagine what it looks like. We are co-creators with God. He wants to express himself through us, and the way he does that is through our creative abilities. God gives us the vision, but we form it. That is why my motto is from the soapbox to the stage. Success and fame have been put on my heart as an aspiration and desire. I cultivate that dream through the way in which I choose to pursue it.

Some people actively engage in not pursuing their dream because they believe it is unrealistic. The truth is however, the dream would not have been given to you if it was not meant to be fulfilled through you. when you use your imagination and engage with your creativity, you are living out the fullness of your life. This is why I created Re-Alignment Boot Camp. I believe each and every one of us has the right to live out the totality of our lives.

When you suspend your unbelief, for a moment you transplant yourself into your desires. Regardless of whether it has yet to manifest in your life, the value is in the feeling.
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Level two of living your dream life is embodying it. Just for a moment, what would it feel like to have all the money you could ever want? What would it mean to you to have that significant other enter your life today? How much better would your life be if your business took off by the time you finish reading this post?

Suspending your unbelief does not mean neglecting your reality, it means that even if just for a moment, you allow your mind to defy your reality. 95% of brain activity is unconscious meaning that, most of our waking experience is a by product of a deeply rooted subconscious belief.  

What if you could change your mind? How would that impact your behavior? What imprint would that leave on your spirit? This is what living in alignment is all about – having fidelity to yourself. Living in such a way that your mind body and spirit are in total synchronicity.

It all starts with your imagination. If you can take back control of your imagination you can tap into your creativity which will in turn, lead you to live out your desires. Stop allowing the world to dictate what you can and cannot believe. Most of your life is not even what you experience physically; What you experience physically reflects how you process things internally.

Instead of choosing to only see what is possible, start believing in what seems impossible. This is where the road to change starts; It is the difference between what you currently see, and what you believe could be.

The Art of Waiting

One of the inevitabilities of life is waiting. We all wait. Your average driver spends 20% of their time waiting at red lights. Have you ever gone to a restaurant with a line? After taking your name down at the host station the next thing you receive is a wait time, not a table. And, once you get the table you still have to wait for your food. If you have ever been to a DMV, going into that situation, you already know that 90% of your time spent there will be waiting.

Waiting has a tedious quality to it. The wearisomeness that ensues from waiting typically stems from the fact that on the other side of that waiting period is an expectation, a desired outcome. The implication of waiting is that there is something worth waiting for on the other side. The problem that usually comes up is, the thing that we are waiting for, and the duration of time spent waiting, may be disproportional.

To go back to the restaurant analogy, most people probably have no qualms with waiting for a table anywhere between 20 – 45 minutes depending on the occasion. The issue arrives if they must wait for an hour or more for a table. Then suddenly, what was once a worthwhile wait has become a hassle, a chore, and in some cases not even worth it.

The same can happen as it relates to our dreams and aspirations. Sometimes we lose hope because what we want is taking too long to show up. What do you do when what you are passionate about, is not necessarily, passionate about you? This is where the art of waiting comes in, because in most cases a delay is not a denial.

If you are living in alignment, then what you are pursuing is indicative of who you are. In other words, you probably are not waiting for something that is not worth waiting for. If you are, then you have already answered your question on why what you want has yet to manifest.

The reality of waiting is that it is a proactive activity. To wait is a verb, meaning to stay where one is or delay action until a particular time or until something else happens. When you are asked to wait, more often than not, it is out of your control.

This can be frustrating, because in all realness, who likes waiting for anyone or anything? We live in the information age meaning, that we have an instantaneous mentality. With a near infinite amount of information at our fingertips, it is quite easy to disillusion ourselves from the concept of waiting.

Unfortunately, however, for those who do that to themselves, they deny themselves the beauty and value found in patience. Patience is a characteristic of love. To wait for someone or something means that you love them/it. Sometimes we must wait because God wants to see how much what we are waiting for truly matters to us.

You are a spiritual being having a physical experience meaning, that life expresses itself through you. This is valuable to understand because as you live, you grow into who you are not what you want. Sometimes a waiting period, is a maturation period.

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5 Ways to Combat Depression

Feeling depressed can be debilitating. It can make you feel as if you are in a void. Covered by a cloud of darkness and surrounded by a wave of emptiness. What makes it all the more abhorrent is that you cannot always differentiate that thought process from real life.

When I experience a depressed mood, it can sometimes take me a while to acknowledge that, that’s what is happening. As the lines between reality and perception start to blur, one’s resolve can start to shrink. When that happens one’s mind can be their biggest snare.

I was officially diagnosed with depression back in 2016, and since then, I have learned the skills and techniques necessary to combat some symptoms associated with it. While I do not think depression can be 100% overcome, I do think it can be managed well.

So well in fact, that you can drastically reduce your depressed moods. By learning how to incorporate the following techniques into your daily life, you can position yourself to receive everything life has for you on the other side of a depressed state.

1. Know your Enemy

One of the first pitfalls of depression is people do not know its characteristics. People can identify a depressed mood, but beyond ‘feeling sad’, your average person may be unable to effectively explain what that looks like. One of the reasons for this is because depression sometimes disguises itself as a lifestyle choice.

Being lethargic, unmotivated, or disinterested in something for example, can all come across by themselves as a person’s affect, however, in some cases those dispositions can be a perpetuated symptom of depression that has yet to be addressed.

You have to know what depression looks like and how it presents itself. There are various nuances of depression but the most common symptoms include:

  • Depressed mood
  • Flat affect
  • Insomnia
  • Fatigue
  • Low self-esteem
  • Feelings of hopelessness
  • Feelings of worthlessness
  • Excessive guilt
  • Suicidal ideations

2. Get Active

Upon being able to acknowledge that you may be exhibiting symptoms of depression, the next essential is to get physically active.

You beat depression one symptom at a time.

Lethargy is the one symptom that can be most easily combated. One study showed that 15 minutes of physical activity [specifically running] can reduce one’s risk of major depression by 26%.

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Combating depression means combating lethargy with activity. Now this does not necessarily mean you have to run a 15 minute mile daily, but this does mean that at the very least, you should be going outside every day in some capacity and engaging in a significant Level of physical activity (running/hiking/bike riding/going on a long walk).

It has also been shown, that sunlight increases the level of serotonin in our brains which in addition to diminishing depressed mood also: regulates behaviors, appetite, sleep, memory, and sexual desires and functions.

3. Examine your Thoughts

Additionally, depression can have grave implications on one’s thought pattern. You may not always be able to control what you think, but you can learn how to identify when your thinking pattern may be off.

When you examine your thoughts you are questioning the validity of any renegade thought that may cross your mind. This technique is a bit more challenging as it does take a higher level of self-awareness however, by knowing why you may be thinking a certain way, you can come to understand why you may be feeling a particular way in response to your thoughts.

Examining your thoughts starts by you being able to identify when one of your thoughts is unrepresentative of your reality. If a person starts thinking or acting abnormally, by taking time to understand why, they can begin to start replacing those negative thoughts and behaviors with positive ones.

The effectiveness of this technique is amplified when its paired with an accountability partner. Sometimes we cannot see our own flaws, and by having someone who is willing to journey with us, they may be able to better pinpoint a potentially maladaptive behavior trait.

4. Practice Mindfulness

Mindfulness is a mental health technique where one practices having a conscious awareness of oneself. At base level we should each know what makes us tick as individuals; mindfulness is knowing why that thing makes you tick; And why when it does, you tick in the way that you do. You are mindful when you are aware of your reasoning.

A bedrock way of developing a mindfulness habit is by being able to identify your triggers. Triggers are people, places, and things that elicit a negative response whether it be mentally, emotionally, or behaviorally.

Knowing what triggers you can give a wealth of insight. It helps to develop a framework necessary to protect against negative influences.

5. Speak to Someone

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Above all the other techniques, this is the most essential. When in a depressed state it is important to have a support system that you can turn to. This support system can be composed of friends and family, and if necessary, in can and should also include a licensed therapist.

Thankfully, there is a multitude of resources easily available so that individuals do not have to suffer in silence. As mentioned, depression can be very nuanced, and while these techniques may yield varying results depending on the severity of one’s symptoms, a mental health condition like major depressive disorder or persistent depressive disorder with any kind of comorbidity, is not something to be taken lightly.

Seeking proper help can acutely reduce a person’s chances of dying by suicide because of depression. Thankfully in 2020, the stigma associated with seeking professional mental health help has dwindled dramatically. In addition to it becoming a regular part of conversation, several online services and hotlines have also become mainstream.

Our lives are not as bleak as we may think while in a depressed state. The challenge however is in how you change how you feel about what you are experiencing. These techniques are what I found to be effective for me, however, there are a multitude of other ways one can actively combat depression.

You are filled with promise. Do your best every day to live out that promise to its fullest potential. Do not let depression be where your story ends.

Originally published June 22, 2020

Five Amazing Ab Workouts you should Start Doing Today

If you are like me then you see the value in having a chiseled abs. It goes deeper than just being able to take your shirt off confidentially at the beach. It is about feeling comfortable in your own skin. No one should feel like a stranger in their own body.

An essential part of living in alignment is about engaging your body and connecting it with your spirit being. It is not enough to think or believe something; if it really matters to you it will cause you to act on it. Such has been the case with me and my abs. Health and wellness is paramount to living your dream life.

You cannot just acquire something, you must inhabit it. This boils down to putting your money where your mouth is. Much of what we want is not difficult to attain, but the value is in being able to sustain that quality of life. From a practical perspective strengthening your core muscles is more worthwhile than not.

In addition to helping you look like a Greek god, strengthening your abs also helps with posture, overall physical strength, endurance, and stamina. When you have a strong core you reduce your chances of injury, back pains, and poor posture. Here are five of my personal favorite ab workouts that you should start doing today:

1. Crunches

First up is crunches. I love a good crunch. They are a quick and easy way to engage your core. When I do mine I activate my core by squeezing my ab muscles throughout the whole movement.

I do a full motion crunch by using the momentum from my legs to work my lower abdomen as well. Crunches have a lot of variations. If you want more flexion in your back (which would allow for a more intentional crunch), you can use a ball to extend your radius.

2. Hanging Leg Raises

One of my problem areas is my lower stomach. I have a belt of stubborn fat there that I have been slowly but surely chiseling away at. For that reason, hanging leg raises are a God sent.

This workout is great for your lower abs while also allowing for you to get a nice upper body stretch from hanging on the bar. The key behind this workout is not only using your abs to lift your hips and legs; But also using your abs to stabilize you, keeping you from swaying back and forth.

3. Bicycles

These bad boys have a special place in my heart! I love bicycle crunches. Aside from being by far one the most fun ab workouts you can do, it also activates your entire core.

The concept behind this workout is that as you cycle your legs back and forth you touch opposite elbow to opposite knee. While doing this motion you are also utilizing your core to stabilize and support your movements. This one is definitely a 9/10 recommend.

4. Reverse Crunches

This one is another heavy hitter. Similar in motion to the regular crunch however, this exercise puts emphasis on your lower abs. You start with your legs extended with a slight bend in your knee.

You then engage your abs by bringing up and tucking your knees into your chest. When doing the tucking motion you want your lower back and hips to come off the floor ever so slightly so that you are getting a full range of motion.

5. Plank

All hail King plank. If you are not familiar, planks are an abs workout staple – at least to me anyway. The idea behind this movement is that you want to put yourself in a position where you could potentially double as a table.

Your back should be so straight that you could host a tea party with fine china on it. This is achieved by not only being in a plank position but also by squeezing your abs in the process. This is a great workout for core strength.

A typical bench mark for me is 1:30 – 2:00 minutes. That is definitely easier said than done, so when you try these just go at your own pace. A 30 second hold at a time is a good place to start.

Bonus Workout: Steam Rollers

I am all about adding value and this post is not an exception to that. Here are a couple of bonus workouts that you could try. Steam rollers are a great ab workout because you are engaging your core while doing some calisthenics at the same time.

Steam rollers consist of the same movements as bicycles with the only notable difference being, that you are standing. Make sure you are being intentional with getting your core involved by squeezing your abdomen throughout the movement.

Bonus Workout: Hanging Toe Touches

Here is another one of my go -to ab routines. Let me start by saying that these are not for the faint of heart. If you want to take the leg raises to the next level try inverting yourself. This workout ravages your core because the only way your feet are touching the bar/your hands is, if you have a strong core.

The first time I attempted these they were not happening. I could not invert my lower body at all. Now they are a little easier since my core is stronger however, skillfulness in this technique comes from your ability to stabilize. Getting your legs up is only half the battle, the other half is coming back down without swinging or swaying.

I hope you found value in this post and will try out at least one of the workouts I laid out. I had a lot of fun creating this content so please feel free to let me know what you think and if you want to see more stuff like this from me. Remember I want you to be wealthy – and health is wealth. What good is all the money in the world if you cannot enjoy it? Do not neglect your body, it needs you to take care of it.

I want to hear from you! Let me know if you found value in this post in the comment section below.

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What to do When you are Frustrated

I am frustrated. I do not want to be, but I do not know how not to be either. This is when frustration usually appears in your life. What do you do when you have done everything you can? It is not your fault when life decides to start working against you; but it is your fault if you decide to start working against life.

Frustration happens when you are in total alignment and yet and still there is no breakthrough. It is a rather pragmatic issue. If you are doing everything within your power, and things are still not working in your favor, the first thing anyone would tend to do is dissect what the issue is.

Sometimes however, even after dissecting the issue and trying to understand why your efforts are seemingly fruitless, you still come up with nothing. Have you ever tried putting something together, and you do not have all the materials you need, but you do not find out until halfway through the build? When you are frustrated, building on progress can be one of the most difficult things you could do.

Why would anyone keep working at something that is obviously not working/producing anything? There is no answer aside from hope and passion.
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If you genuinely want something you must want every aspect of that thing. That means the ups and the downs, the valleys, and the mountains. What do you do when you do not know what to do? Keep doing what you are doing. I know, it is a tough pill to swallow, and not the answer that I would want to hear, but once again this is a pragmatic issue.

The first thing to address is your perception of the situation. What is the source of your frustration? For me, right now it is that I feel limited. I feel as though my options are few.

After Identifying the what, then you must uncover the why. For me that would look like exposing and exploring the root of me feeling limited. After the why is revealed the next thing to do is to discover the how. How can you mitigate your frustration?

Look for help Outside Yourself

What happens is, the root of our frustration more often then not is a clear and concise issue without a clear and concise resolution. What this means is, you may not be able to solve this problem on your own. In this type of circumstance, all you can do, is all that you can do.

Frustration is a practical problem that requires an outside intervention. Not only can we not do life by ourselves, we cannot solve all our problems by ourselves either. Even Superman has the Justice League. Being in community can be a great resource in a moment of frustration.

You can discuss your thoughts, receive new perspective, and come to new resolutions. Coaches, mentors, and accountability partners are great in times like these as well. Sometimes, in moments of frustration, we really just need to take a moment to vent.

Do not neglect your right to “complain”. I put complain in quotations because a moment of emotional release should not devolve into a bash session. You are not discontent in your circumstance; you are distressed by it. Sometimes your will to grow is larger than your capacity. You are ready to climb the mountain, but you cannot find where the trail starts.

It is Okay be Angry

In these moments it is important to express your anger.  Find a safe space whether that be in a journal, a friend, a family member, a blog, a podcast, or a YouTube channel; and release how you feel. Blogging is such a release for me because, not only do I get to express myself freely, but I also get to help others in the process. Processing frustrations was one of the reasons I considered blogging in the first place.

Getting your feelings off your chest is important for a myriad of reasons. When you harbor anger, you allow resentment to grow. Expressing your negative emotions allows you to be free in your feelings. At the end of the day, the last thing you should want, is to feel as though you are not in control of yourself.

Letting go of your negative emotions will also help you problem solve better. I personally cannot think straight when my mind is cluttered. When you emote your gripes, you allow yourself to free up some of your mental capacity so that you can begin to process things more logically again.

Ask for What you Want

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Do not be afraid to ask for what you want. The good thing about being frustrated about something is, that in most cases, you know what you want/need to relieve you of your discomfort. Do not be afraid to ask for it. Part of activating the law of attraction in your life is asking for what you desire.

In the bible it says:

Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. For everyone who asks receives; the one who seeks finds; and to the one who knocks, the door will be opened.

Mathew 7:7-8

If you find yourself frustrated; do not hesitate to ask God/the universe for relief. The Universe is conspiring for you not against you. Feeling frustrated is part of the growing process. The good news is, God wants to see you grow.

IF you are living in alignment yet find yourself in a place of frustration; express those feelings. Do not deviate from the plan; and remember that life is here to shape you, not break you. You are a spiritual being having a physical experience. You can have anything you believe you are worthy of receiving.

Tap into your why power and push forward. The frustration will pass, and when it does, the breakthrough on the other side will be too marvelous to comprehend!

Unsure if whether or not you are living in alignment? Well let me ask you, are you living in such a way where your mind, body, and spirit, are all fulfilled? No this is not a trick question. It is very possible for you to live a life that perpetually satisfies your entire being; and not just one that may provide happy moments but is ultimately lacking.  Sign up for my free life essentials course to learn how to create a solid foundation in your life on which you can build your dreams on.

How to Live in the Moment

Happy Labor Day! I hope you have been enjoying your extended weekend. I wanted to take the occasion to briefly highlight something that I think is essential right now. Living in the moment is one of the most valuable things you could be doing right now.

In actuality, living in the moment is probably the most important thing. Life happens in moments. Life is a series of experiences; however, I think sometimes we believe that only the big experiences count.

What is vital to understand is, you make every moment count. The only thing separating you from having valuable experiences, is intentionality. Intent is a commitment to execution.

Intentionality says I am going to make this count. You are living in the moment when you are making your moments count. Are you adding value to your time?  

If life is giving you an opportunity to engage in various experiences, what are you bringing to those experiences?

Proper etiquette, when going to someone else’s home for an event, is to not show up empty handed. When you enter into a Kairos moment, what do you bring with you?

Living in the moment is about harnessing your value and executing on it in such a way that your impact reverberates.

How to Have and Keep a Goal

Are you familiar with burnout? Burnout is a feeling of being physically, emotionally, and mentally exhausted. You have no will to continue. This happens when you allow yourself to get overwhelmed by the various environmental stimuli in your life.

Sometimes, you can fatigue your spirit as well. Maybe you were hoping for something good to happen, and that good never happened. Maybe you are working to start/grow a business, but no matter how much resource you put into it, that business is struggling with getting off the ground.

Is it possible that there is some deep desire you started pursuing, but life got in the way and took you off course? What do you do when what you have, is not representative of what you want? How can you keep going when the world is telling you to stop; or even worse, turn around?

As humans, we get tired. We need sleep, we need rest. But sometimes we also get tired in our circumstance. An expectation is a hope for an anticipated future. To have an expectation implies that you are believing for something to manifest in your life.

Burnout/fatigue can happen when we are in a constant state of hoping, wishing, and taking actionable steps towards our goals, but nothing seems to be happening.  

If you have found or currently find yourself in this position, here are a few ways to combat ‘expectation burnout’:

The Law of Diminishing Returns

One thing for you to understand is that you may be experiencing the side effects of what is called the Law of Diminishing Returns. This law says that as you grow in your knowledge/skill for something, the rate at which you recognize that growth starts to diminish.

It is like going from multiplication to fractions in school. Because you are building on existing knowledge, it is easier to learn how to divide a number when you know what a number is, as opposed to having no concept of an integer.

The same is the case with the Law of Diminishing Returns: the more you do something, the better you get at it, the harder it is to identify significant growth. This is because in most cases, the information that you learn at the beginning stages of something is usually the most new in terms of concept, and the most pertinent in terms of execution.

By the time you know the essentials of something, the growth margins become a lot smaller. Consider a sprinter in track. .001 of a second, can determine an entire outcome of a race: whether or not an athlete breaks/makes a new record, or whether that athlete places top 3. At some point in all our lives, growth becomes more nuanced.

It is not necessarily about the rate at which you are growing, as it can be more about the quality of growth that is taking place. If you find yourself in a place of hopelessness, or in a funk, unsure on how to get out; Get more detailed about what you do.

This happened to me recently. I was noticing that my growth in various areas of my life was becoming stagnant. I knew I had things to accomplish, but I felt like doing those things alone was not sufficient enough if I wanted to hit my goals. The other issue was, I felt as though I was doing all that I could and that there was nothing for me to improve on.

What I realized was, the skills that I had available to me were in fact sufficient, I just was not using them sufficiently.

Sometimes you have to get granular with your progress. How can you improve on the action behind the action? This is where consistent growth lives, because you are actively looking for improvement.

The Compound Effect

Another thing for you to realize, is that the compound effect can be boring. The compound effect is this idea that small consistent action that I take today, will have a large long-term payoff. The notion behind this is that by doing something repetitiously, you are growing because you are layering the effects of every time you engage in that activity.

Repetition is the mother of learning, and a key component of success. When you are always learning something new that is taking you closer to your goals, you are being successful. Success is not about the ‘stage’, it is about the journey you took to get to that stage.  

The problem with the compound effect is that it can be monotonous. The way in which you combat that, is by making the monotony, an essential part of your day. Build that daily boring/not sexy activity into your regimen. If you do, you will not think about it as much, meaning it will come more natural to you.

Also, part of a growth mindset is being able to find value in the little things. If you are diligent in the small things, you will be confident and capable to handle the bigger stuff.

It is Okay to take a Step Back

Goal, expect

Now I know this one may sound counter intuitive but hear me out. What is more important: the goal, or when you accomplish said goal? In most cases one would probably say that taking longer to achieve what they want is better than, failing at trying to do it at a faster pace.

You do not have to be superman/superwoman!

If you are feeling fatigued/overwhelmed, it is okay to take a personal day. Refresh and collect your thoughts. Allow yourself to find new muses, and sources of inspiration. You are taking part in the creative process when you do this.

I do not know about you, but some of my best ideas come to me while I am connecting with friends and family. This is because new experiences invite us to explore and uncover different paradigms. Having revelation, the introduction of new knowledge into your life, is all part of the creative process.

Sometimes the water is not going down the drain because the drain is clogged. If you are not giving yourself time to decompress, you are literally clogging up your mental capacity. Take a step back and allow for new ideas to naturally flow. You never know when the next idea will be the right idea, so stay in position to receive.

Reevaluate the Size of your Dream

How big is your dream, how lofty is your goal? One good way to combat expectation fatigue is to realign yourself with your goals. Why are you doing what you are doing in the first place?

Sometimes we could be standing in the way of our own growth simply by being out of alignment with what we want to accomplish. Big goals come equipped with a Rutter. If you find that you are having a hard time excelling in your life, maybe now is a good time to reconsider what you are actually after.

notes on board, keep a goal
Photo by Polina Zimmerman on

I know I personally never worked hard for something that I did not want. Being out of alignment with your goals could mean that you are going after something of diminished value. Is what you want still what you want, and are you actually pursuing it, or did you get off track somewhere along the way.

This has happened to me several times before, where I was doing something that I thought I should be doing. But eventually, I would burnout, and run out of energy.

After taking time to reevaluate what I was doing, I would find that what I was doing and what I thought would help me progress, was just me standing in my own way. I was not taking actions that reflect what my primary goal was.

Taking time to reconsider your dreams also helps you to discover the scale and scope of that dream. A good dream and aspiration has space for others. Who is included in your plans? Sometimes we thwart ourselves by not having a large enough goal. The value in having a big goal is that there is room to grow within that goal.

A small goal can be limiting because it is feasibly accomplishable. If you identify that you want to do something, and that something that you want to do does not push you to overcome yourself, you really did not do anything worth doing. Having an expectation is about giving yourself something to be ambitious about.

You demonstrate that you have hope through the work that you are willing to commit to your goals. You cannot expect something, and then not be ready for that thing to show up. If you believe that you want something to come to pass, you must work for it. It is in the work that things get accomplished. A dream without a plan is just a wish. A wish is something you make to stars, not a wise plan to live your life by.

If you are getting tired in doing what needs to be done for you to excel and accomplish your dream, consider the fact that, you are closer to your dream than you even realize. Do not give up. But also give yourself time to rest and reevaluate. Growth at this stage in your life is more nuanced and may require a different level of focus.

Expectations are great to have, but are even better when they are working in your favor. Burnout and fatigue can happen to anyone, consider it a worthy opponent and not an obstacle. You do not have to go through life tripping over yourself. Align yourself with your goals and dreams by having big ones, and committing to them.  

How to Deal with Doubt

Do you struggle with doubt? Doubt is when you have an uncertainty about something. It is when what you thought you were sure about does not seem so sure. Doubt is an attack on your convictions. A renegade thought that is out of alignment with what you believe.

One of the most insidious characteristics of doubt is that it can be rooted in reality. What do you do when the world around you causes you to doubt? Maybe you have a goal that you want to achieve and you are doing everything you can to accomplish that goal, but nothing seems to be working. That is doubt.

Maybe you were asked to do something because of a certain skill set you possess. But as it gets closer to you executing on that task you begin to question whether you could perform at your best. That is doubt. Or maybe even, you gave up on a dream because what you wanted and what life was giving you, were completely different and totally out of alignment. That is doubt.

Doubt wants you to give up. Doubt will look for and present evidence contrary to what you believe, solely for the purpose of you giving up on that belief. Doubt hits you where it hurts, your identity. If you lose confidence in who you are you lose confidence in what you can do. And if you lose confidence in what you can do, you will not do anything new, inspiring, or pioneering.

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