Archive | Tips & tricks

Increase your mental toughness

Do you sometimes feel like your mental toughness isn’t quite there? Are you struggling with maintaining your will-power? Below is my list of some suggestions that can help you gain better mental toughness. If you haven’t yet watched my video, I help explain how some of these tips have helped me and how you can benefit from taking them on as well.

  • Wake up early
  • Try intermittent fasting
  • Run some sprints
  • Stop drinking alcohol
  • Pick a treat you like, maybe bread, ice cream, chips and avoid eating them for 30 days
  • Take a cold shower
  • Cancel your cable or Netflix
  • Practice being 10 minutes early for every appointments
  • Make your bed every day
  • Lift some heavy weights
  • Read 15 minutes per day from an actual book
  • Take a nap in the afternoon
  • Stretch for 15-20 minutes
  • Keep track of your daily expenses
  • Try 10 minutes of prayer or meditation

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Cancelling my Ironman Race

Last week, I decided to cancel my upcoming Ironman race. If you haven’t watched my video talking about why I cancelled, take a look now.. This might not seem like a big deal, but it was for me. I had such a hard time making the decision because my ego kept telling me:

“You CAN do this!”

On top of that, finance is a very compelling argument at times. I had invested over $1000 in this race and there are no refunds. There it was, my financial reasoning also told me:

“You CAN do this, you ALREADY paid!”

I would like to share with you the simple steps I took to make my decision, and most importantly how I made peace with it.

1. I took some time.

Too often we rush into decisions based on our emotional state at that moment. Yes, most decisions, even the most important ones are often made rapidly and with little sound judgement. For this one, I took a good 2 weeks to finally decide. I was itching to decide right away but I told myself that I was going to be patient. My intuition was telling me to take myself out of the race, but I wanted the time to confirm that.

2. I took myself out of the equation.

I tried my best to put things into perspective: if I was coaching this person, what would I say? If this was somebody else, and I could get an outside look at the situation, what would I say? Not the easiest thing to do, but the result can be super powerful. It’s about being honest with yourself.

3. I prayed over it.

Meditation, prayer, and reflection time can be incredibly valuable. With intention, I took time from my day to sit alone and really soak in all of the components around this decision.
I considered doing part of it. I considered just going for it, using my body, seeing if I could surprise myself. I considered so many scenarios!
My decision became the clearer and clearer in my time of prayer and reflection, until finally, I was not going to pursue this.

Now, when people ask me about Ironman I tell them that I have removed myself from the race (perhaps with slight frustration in my voice), but that I have made peace with this decision.

Next time you need to make a decision, consider these three tips. I hope you choose well.


Banana Muffins

Banana Muffins
Muffins are a great, easy snack, but are often filled with sugar and other unhealthy ingredients. If you haven’t watched our video about our Banana Muffins yet, do it now and let us tell you a bit about how we make our muffins. Here’s the recipe we use at home:

Banana Muffins.

Makes 12 muffins


Oil, for greasing the muffin tin
1½ cups almond meal
½ cup chopped pecans
1 teaspoon ground cinnamon
1½ teaspoons baking soda
¼ teaspoon ground nutmeg
2 large eggs
3 ripe bananas, mashed
¼ cup applesauce (no sugar added)
1 teaspoon vanilla extract


1. Preheat the oven to 350°F. Grease the wells of a 12-cup muffin tin with oil
2. Mix the almond meal, pecans, cinnamon, baking soda and nutmeg in a medium sized mixing bowl.
3. In a separate medium sized bowl, whisk the eggs. Stir in the bananas, applesauce and vanilla and mix until just combined.
4. Fold the dry ingredients into the wet ingredients being careful not to overtax and then spoon the batter into the wells of the greased muffin tin.
5. Bake for 15 to 20 minutes, or until a toothpick inserted in the middle of each muffin comes out clean.


Morning Time

Time to step it up!

I know, maybe not the message you would like to hear just when summer is starting. Many of you are about to go into vacation mode and all you want to do is relax, which I get.

But as you get to know me, you will quickly learn that I like going against the grain. I have always found lots of wisdom and power by going against what most people feel like doing.

So instead of settling into a comfort zone, which is all that society seems to push on us, I would like to ask you to consider doing the complete opposite. Starting with one new habit. Here’s what I’m proposing.

It is called morning time. Summer is actually the best time of the year to start learning this amazing morning practice.

I can’t say that I am a pro as I still struggle with it. I have been working on practicing morning time for many years and lately, I need to step it up!

I once read that the top successful people on the planet are early risers.

  • Tim Cook, the CEO of Apple 3:45am.
  • Bog Iger, Disney CEO 4:30am.
  • Michelle Obama 4:30am.
  • Howard Schultz, Starbucks CEO gets to the office for 6am.

The list goes on and on. Google it.

Now you might say “I’m not a CEO…” Sure, but why don’t you start living with higher expectations? Push yourself towards greatness. It starts by trying and simply believing that it is possible.

All I am asking you to do is to wake up; try starting your day at least 1 hour before your regular start time. Even try getting up for 5am.

You get up to have some time to reflect on your day. Some suggestions on what you could do: go for a walk, listen to music, take a bath, make a cup of coffee and listen to the birds, read an inspiring book, maybe the Bible or a devotional, journal, go for a run, write a letter to a family member, and the list can go on.

Basically you take the time to relax, meditate, pray, move, stretch and breathe before the busyness of the day starts. It’s super gratifying to know that you have already accomplished so much and to remind yourself that your head and heart are in the right place.

So naturally, you may want to resist this advice…I know I’ve been there and I am often there. But I can’t remember that last time I practiced morning time and said, wow I wish I would have slept in today. Every time I do it, I am always left with the sense of gratefulness.

One final tip, if you think you are going to have a hard time getting up, I would encourage you to get a friend to do this with you and make plans to go for a walk at 5:30am. Make plans to meet early in the morning which can help you get into the routine of becoming an early riser.

Keep it simple, get up early and naturally you might just end up going to bed early which also has many positive health benefits.

Let me know how it is going for you and if I can help you achieve this great practice.


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