You Have No Reason Not To Learn

Learning comes from your everyday life experiences.

For instance, losing weight teaches you to form new habits. It teaches you discipline.

Scaling back on your WOD teaches you restraint. You can’t go all-out all the time.

Having to wait for something you really want teaches you patience.

You should not be stagnant. You can get so much learning from your everyday experiences. You just have to absorb it.


Competition Should Be Part of Your Life, Because..

Competition is something that we’re made to do all the way from childhood. Your parents made you compete with other kids in academics, sports, and other things. If you won, you were praised. If you lost, you were consoled.

As an adult, you competed in university, and later on in the workplace. Everyone wants to be better than everyone else.

It doesn’t have to be that way. You should compete, but instead of competing with others, compete with yourself. Always comparing yourself with others doesn’t end very well.

What’s important is being a better person than you were yesterday. Be a more productive worker. Learn one more thing than you did yesterday. Set a new personal record on your back squat today. Drink one less soda than you did yesterday. As long as you’re better each and every day, you will succeed.

If you don’t compete at all, you stagnate. If you compete with others, you will feel inadequate. Competing with yourself is the best thing you can possibly do.

You Should Look Good During a Workout. Here’s Why.

Today, I came across this article: 11 ways to look cute while working out

Lip gloss I like a little color on my lips to match my rosy workout glow. O-Gloss by Smashbox is amazing, because it gives your lips a natural color and keeps them hydrated and soft.

Ehem. I can’t say I agree with the tips said in that article (rosy workout glow, seriously?), but she has a point. It’s important to look good while working out, because it makes you feel good, as well. I know this from experience. A new sports bra or pair of shoes always makes me feel good when working out, and this directly translates to my performance in the gym.

There’s a reason CrossFit culture thrives on apparel and gear sales. People own multiple lifting shoes and strength wraps. Simply put, it feels cool.

If you have the budget, spring for some new workout gear. Who knows, you could set a new personal record because of it.

Get Yourself to the Point of No Return

When you’re trying to accomplish something, it feels difficult to start. There are so many considerations, what-ifs, and doubts.

The only way to get started, really, is to get yourself to the point of no return.

Case in point: When my alarm rang this morning, I didn’t want to work out. I DID NOT want to work out, AT ALL. But I knew I was going to feel terrible about myself if I didn’t at least show up to CrossFit today, no matter how half-assed my efforts were.

I summoned up a Just Do It moment to wear my workout clothes. That was it. Once I wore my workout clothes, I was past the Point of No Return. There was no reason to go back to sleep at that point.

So I showed up. And my efforts didn’t turn out to be half-assed, after all.


You can apply this lesson to many endeavors. If you want to start your own business, summon up the courage to submit that resignation letter. Quitting your job is the Point of No Return.

Beyond the point of no return.


Till next time,


P.S. I love The Phantom of the Opera :3

On New Year’s Resolutions

Here’s something that all of us know about New Year’s Resolutions. They don’t get fulfilled. Most of them don’t, anyway.

So why is it that, year after year, we keep on making them, and worse, expect ourselves to fulfill them? Repeating something over and over again, without changing anything, and expecting something different to happen is madness.

With that said, if you make your New Year’s Resolutions SMART goals, they have a better chance of success. You’ve probably heard of SMART goals before, but here’s a quick recap. SMART goals are

S   – Specific
Bad: I’m going to be more productive this year
Good: I’m going to work on my writing projects for 20 minutes a day, everyday

M – Measurable
Bad: I’m going to lose weight and be healthy
Good: I’m going to lose 20 lbs total, and walk 10,000 steps every day

A – Achievable
Bad: I’m going to lose 10 lbs per week
Good: I’m going lose 1 lb per week

R – Realistic
Bad: I’m going to have a million-dollar business by next month
Good: I’m going to start a small business by next month

T – Time-bound
Bad: I’m going to lose 100 lbs someday
Good: I’m going to lose 100 lbs by this time next year


Making your goals SMART forces you to think about your goal, how you’re going to achieve it, and the steps you need to take. Also, it forces you to make sure that your resolution is actually something that you can achieve, and not a pipe dream.

My New Year’s Resolution is to be at my goal weight of 125 lbs (I currently weigh 135 lbs) by April 30. That’s a weight loss of less than a pound per week.  I’m going to achieve this by restricting my calories to 1300 net calories per day, going to CrossFit 3x-4x per week, and breaking a sweat every single day.


Don’t be one of the people who get a gym membership on January 1st and abandon it by January 20th. We can do this. 🙂

One Simple Trick to Get Fitter and Healthier

via recite

via recite

Sitting down all day, whether at home or in the office is known to have adverse health effects (laundry list includes hypertension, higher risk of stroke..). This trick gets you to do one very important thing: Get moving.

We all know we have to move, get 10,000 steps per day, etc. The problem here isn’t knowing what to do, it’s actually doing it. Here’s the trick.


For every bathroom break, while in the cubicle, do 10 air squats*.


That’s it. If you’re drinking a lot of water, which you should be, you’ll need to have a bathroom break every hour or so. These squats add up. You can be doing about 80 air squats in a typical work day. And your co-workers won’t even know you’re exercising. 😉

If you’re into games, you can even try HabitRPG, which is a habit-building game I recently discovered. You can set it so you can earn points for doing air squats in the bathroom, and you can earn points for drinking more water. It’s a wonderful cycle of health.

*It doesn’t HAVE to be air squats. You can do some wall push-ups, for instance. However, air squats are the easiest thing to do in a cramped cubicle.

This is actually part of my (re)weight loss journey. I’ve been struggling with all the Christmas dinners and treats, but this has been helping me maintain a somewhat healthy lifestyle.

Please follow, like, and share! 🙂

3 Things You Can Do Right Now to Take Control of Your Life

image from pinterest

image from pinterest

The single thing that you can do to dramatically improve your life, both in the short-term and the long run, is to take control of it. This can only be done if you take action. Determine your steps, and take action as soon as you can. Unfortunately, taking action is something people can never seem to do. They get stuck. They complain. They make excuses. But they never seem to be able to take that first step. The first step is often the hardest. Here are 3 ways to get on the road to an improved life, now.

1. Get over your fear of taking action.

The worst thing you can possibly do at this moment is nothing. Something is always better than nothing, and it’s never truer than now. If you do something, and you succeed, then that’s amazing. If you do something, and you fail, then you will have learned something from it. If you do nothing, there’s nothing in store for you. You don’t improve as a person, you don’t improve as an individual. You’re stagnant, and you’ll be left behind by all those who take one small step forward every single day.

2. Know what action to do. Don’t be overwhelmed.

Look inside yourself. What action do you need to do first? Do you need to lose weight, or improve your finances? There are millions of things you can do to improve, but don’t overwhelm yourself. Picking too many things can be poison to getting started. Pick one thing to do. Just one. Once you’re done with that, you can move on to the next one.

3. Move your butt.

You know what to do, and you’re not afraid. Now, move your butt. No one can do this for you. No matter how much your loved ones may want to help you, the reality is that you’re really the only one who can change yourself. Taking action requires a choice. Taking action isn’t easy; it takes effort! Knowing that, it’s the only way you can be better.

Do it. Get on that diet. Quit your job. Or get that side job. Do CrossFit. Whatever it is, take action, and do it today.

Is there something you’ve been holding off for months or years? Tell me. I’d love to hear from you.

If you liked this post, please share.

Till next time,


Small Changes Can Grow Over Time.


..what happens if you can’t make the daily goal? Do you give up? No, you adjust.

Adjust your habit goals if you can’t follow through with them. Something is always better than nothing. Anyone can walk for just 5 minutes everyday. Anyone can write just 250 words a day. Start small. Once you get the momentum going, you can gradually add more.

Link to article: Making the Goals Achievable

4 Tips for Developing Self-Intuition


Last time, I wrote about why self-intuition is important in our daily life, for productivity, health, fitness, and actually, even finances. Today, here are some tips on how to develop self-intuition, that is, know when you’re lying to yourself.


1. Meditation

Set aside some time for meditation every day. Just 1 or 2 minutes to start is enough. Here is a beginner’s guide to meditation from Zen Habits.

Meditation may sound wishy-washy to you, as it did to me at first, but you should at least give it a try. It may surprise you. Many of the world’s most successful people meditate, and with good reason. It clears your head.


2. Yoga

Yoga gives you the benefits of meditation with additional physical benefits, such as strength and flexibility. You’ll be more in touch with how your body is feeling. You’ll know if you’re really tired and sore, or if you can still work through the soreness. It also teaches you to be calm in stressful situations.

Try a yoga class or some yoga videos. Don’t give up if you don’t like it the first time, because there are many types of yoga, and each teacher handles it a little differently. Try different types and different teachers. My favorite yogini on YouTube is Adriene.


3. Mindfulness

Consciously practice mindfulness in your everyday life. You’ll be surprised at how much clearer everything seems to be. You’ll also be less stressed, anxious, and worried. Today, I found a great post on mindfulness by Nia Shanks.


4. Conscious Downtime

Make sure you take some time to take care of yourself and relax. You can’t do everything at once, and if you try, you’ll burn out. Take a vacation, or go to the spa; Whatever makes you feel relaxed without constantly thinking of all the things you have to do. You have to make time for yourself. That’s really important.

Also, some people need more downtime than others. Don’t feel guilty if you need to relax more, everyone is different.


All of these things, besides developing the intuition you need, also have added benefits like less stress, less anxiety, and less urges to fool yourself. 😉 Hopefully these steps help you become more attuned to how you’re feeling, so you know whether or not you’re making up excuses again.

Do you have any tips on developing self-intuition? How about some experience with the methods above? Comment below, as always, I love hearing from you.

Till next time,


Why Self-Intuition Can Help You Become More Productive and Healthier

We tell ourselves all sorts of things.

“I have a terrible headache. I can’t go to work today.”

“I feel sore. I haven’t recovered from that last workout, so I’ll skip today’s workout.”

“I was stressed out from work so I can’t cook today; I’ll just order fast food.”


Are these legitimate reasons, or just excuses?

Only you can tell. You can ask for advice from your friends or family, but only you can really determine whether you’re making up an excuse or not.

If you can’t tell immediately, you have to develop intuition: How to know if you’re lying to yourself, or at least attempting to. In order to do this, you have to be in touch with yourself. You have to be mindful of how you are feeling. That’s the key.

If you need some help, I’ll post some tips on developing self-intuition on Tuesday. Watch out for that post.


In the meantime, do you ever feel like you’re lying to yourself? I know I did, just this morning, when I didn’t want to go to the box. 😉 Post it in the comments, I’d love to hear from you.