Strategy 2: Water and Live Foods


Continuing with our series of strategies, we’ll talk today about water and water-rich foods.

As you know, water is the basic and major component of all living matter; and it is the largest single component of your body. For instance, your brain is 76% water (and I’m not saying it as an insult! J); the lungs are 90% water, blood is 84%, and plasma 98%.

There is no successful diet or exercise plan without the right amount of water in it. Main body functions such as digestion, circulation, and excretion cannot happen without it. It is used to carry and distribute nutrients to all vital body substances, plays a crucial role in keeping the necessary body temperature, and serves as a building material for growth and repair.

If you want to be and stay healthy, you need to drink above half your body weight in ounces a day… for example, if you weigh 120 pounds, you should be drinking 80 ounces of water daily.

Also, see that at least 70% of your diet consists of water-rich foods such as fruits and vegetables (and know that 1/5 of your daily intake of water comes from what you eat).


Here’s a list of ten fruits and vegetables for you to consider including in your diet:

Cucumber, 96% water

Tomatoes, 95% water

Spinach, 93% water

Mushrooms, 92% water

Melon, 91% water

Broccoli, 90% water

Brussel sprouts, 88% water

Oranges, 86% water

Apples, 85% water

Blueberries, 84% water


Next week we’ll cover the topic of essential oils and their importance to your diet and overall health.

Until then, stay strong!


Strategy 1: Breathing and Cleansing


As we promised last week, here’s the first of the 12 Strategies we’ve set as a challenge in order to improve our health and general well-being (that means your body, mind, and emotion). Let’s raise yourself to a higher standard and get started now.

The first Strategy deals with your body need to constantly oxygenize and cleanse itself.



As you already know, our body needs oxygen to fuel the cells and generate energy.

The optimal level of oxygenation of our cells in order to maintain our health and create a vital lifestyle comes through a good nutrition, drinking enough water, exercise properly and avoid stress.

One of the best ways to oxygenate, as dumb as it might sound, is actually to breathe.
And yes, that implies that we –as representatives of the western culture- don’t know how to breathe properly.

Amusingly, there is even a term the Hawaiian culture uses to refer to western people: Haole, which means “without breath”, because of our inefficient way to inhale…

A good, effective breathe would entail breathing through our stomach first and lastly through our chest; taking deep, rhythmical breathes instead of our usual shallow, irregular ones.



Our lymphatic system is a set of tissues and organs that deal with the cleansing and nutrition of our body.
Unlike our cardiovascular system, the lymphatic system doesn’t have a pumping method of its own; it relies on body movement –meaning physical exercise- to propel its fluids through our body.

The necessary body cleansing requires stimulation to do and improve its circulation.

There are two basic ways to achieve this:

The Power Breath Exercise

Every day, four times a day, take what it’s called Power Breaths; which are cycles of inhaling and exhaling in a 1-4-2 ratio; for instance, if it takes you 4 seconds (1 time count) to inhale, then you hold your breath 4 times count; that is, 16 seconds; then you exhale 2 times your first count; that is, you take 8 seconds to release all the air in your lungs. Then you repeat this cycle 10 times in a row.
Later in the day, you repeat this operation; and again until you complete the 4 times.

Try this now one or two times before you continue reading, and see the feeling of ease and relief you get instantly.

Opposing Gravity Exercising

Exercise that involves working against gravity does the most for our lymphatic system, resulting in a healthy body, mind, and emotion.
20 or 30 minutes of rebounding, jump rope workouts, and all kinds of plyometric exercise can provide the ideal conditions for cleansing your cells.

This kind of workout has countless benefits, like providing the stimulus for a free-flowing lymphatic drainage system, which helps rid our body of toxins, cancer cells, wastes, trapped protein, bacteria, viruses and other waste the cells need to cast off.


Hopefully, this first Strategy will help you start off this process of improving your energy and well-being.

Talk again next week.

Stay strong!


How to Get the Healthy Body and Mind You Want

Are you one of the many people out there who are not completely satisfied with your physical state? Do you feel you lack the energy to get you through your daily routine? Do you feel the same about your state of mind?

These days, you can easily get your hands to hundreds –if not thousands- of health, weight loss, and appearance improvement products; but even so, in the US alone, two thirds of the population is overweight, millions suffer from diabetes, and half the country is on some kind of prescription drug for health or psychological problems.
But all those problems are not to be fixed by means of technology, science or pharmacology; these are nothing but shortcuts and band-aid solutions… they don’t deal with the real problem.

If you want to make a real and lasting change in your life, you must commit to a healthy mind and body, and learn how to renew and transform the level of physical health, energy, and vitality that you experience every day.
One good way to bring this change into your life is by using 12 Strategies to master your health:

1: optimize breathing and lymphatic cleansing
2: water and live foods
3: essential oils
4: alkalinity
5: aerobic energy
6: boost your nourishment
7: structural alignment and maximum strength
8: direct your mind and heart
9: eliminate or reduce processed fats
10: eliminate or reduce animal flesh
11: eliminate or reduce dairy products
12: eliminate or reduce acid addictions

By incorporating these strategies into your daily life, you’re not only improving your health; you’re holding yourself to a higher standard. You are making a commitment to your whole well-being (including body, mind, and emotion).

Daring to face this challenge, not only you will feel better and experience greater energy; you will also find a renewed sense of excitement, joy and endless possibilities for your life.


In the following articles, we will cover each of the strategies in detail, giving you also ideas of how to put them into practice.

Until then, stay strong!

Stretching your Way towards Happiness


Stretching is usually regarded as something you do to get your body ready for the “real” exercise… well, it’s actually one activity that has the power to impact deeply into your whole physical condition; for instance, it drastically improves your workout and the quality of your sleep, and it can even optimize your blood circulation. But it has an effect on your mental and emotional state as well.

Let’s see in depth the wide range of its qualities:

First and more obvious: Stretching improves your flexibility. It also reduces the possibility of torn or ripped muscles, and it makes them harder to pull or stiff when putting into regular practice.

It improves the axial alignment in your body. When your body is out of axis, it affects its balance, metabolism and visual perception.
Used properly, stretching helps re-center the body and put it back into balance.

It helps you reduce stress. When stressed, our muscles tense up and stiffen; but they get relaxed by the slow, calculated movement of stretching. It also calms the mind, thus relieving the overall tension.

It empowers your posture. You may think what does posture has to do with health… well; it actually can improve your state in general. Whatever you put physically into practice through your posture and movement, it translates into your mental and emotional state.
All our emotional states are always shown in our bodies through the way we stand, walk, breath, talk… even our facial expressions give them away. And controlling and improving our postures can directly affect the way we feel.

Give stretching a try. Start by spending just 15 to 20 minutes in the morning for a whole week and see how the results will present themselves.
I can assure you will want to continue and increase it every day.


As the saying goes: Success is a product of effort… and stretching beyond your limits will get you there.

Stay strong!


Use Fear to Fuel Your Success #4


Fear is the greatest growth motivator

Fear was an excellent sense to keep sharp in our earlier stages as humans, and it did a great job by keeping us out of harm’s way. And even though time has passed, and we… kind of evolved, that sense hasn’t gone away, and it flashes its red lights over change, uncertainty, and whatever we’re not used to.

This, in general terms, is not such a good thing as it used to be, because, let’s face it, change is not going to kill us and eat us for lunch…

Allowing these kinds of fears to control our lives only leaves us confined in a comfort zone that gives us a false sense of security or certainty, which is pretty much like hiding under the bed sheets… whatever it is that frightens us, it won’t go away.


In a way, we are wired to seek certainty; it is one of our basic human needs and, just as with gravity, it’s much easier to stay in a resting –comfortable state.

But this behavior doesn’t help us grow; on the contrary, it makes us stay the same forever.

If you want to find out what lies on the other side of comfort, you need to lean into fear, not away from it.

It’s hard at first, I know… that quote that says something about taking the leap and growing wings on your way down is pretty nice. Jumping may actually grow us some wings… but it may also make us crash and burn.

Anyway, you are guaranteed to have some taste of uncertainty and variety; and that’s what we’re looking for.

Wrapping up this series on fear, remember that your life will grow proportionally to your courage and your willingness to chase your fears.
Lean into it this very day; take small steps, let each of them widen your world and guide you on your way to success.


Talk again next week.
Stay strong!


Use Fear to Fuel Your Success #3


We have all heard the old adage that says “what doesn’t kill you, makes you stronger”…

But if you think about it, there isn’t much room for our own attitude in there; we’d have to wait and see if we don’t die in the process, and only then we can realize whether or not it can make us stronger.

Well, I’m ok with it; but I believe that there are times when we can decide in advance that we’re going to survive it and that we’re going to grow because of it… so I’d rather say:

Don’t let fear stop you, make it strengthen you.

Fear can make you stronger; it can tell you when you’re on the right track… you can tell by its intensity; because if you look back and look closely, the times when you were scared the most, were the times you were after something you really wanted or trying something new and adventurous. So, if it doesn’t scare you, you should consider revising your choices; raise the stakes and the standards involved, and keep going until it feels right… and by that, I mean scared to the bones.

Fear actually can show you the way.

It tells you that there’s something you still need to work on; some preparing you need to be done, training, persistence, or maybe the patience for when things take longer to come about.

Let your fear to be the force that thrusts you forward; let it guide you to what you need to be doing… and then go do it.


Next week, we’ll talk about the last aspect of fear you can use to Fuel Your Success.

Until then, stay strong!

Use Fear to Fuel Your Success #2


Fear is the brains’ way of saying that there is something important for you to overcome.
-Rachel Huber

Fear is just excitement in disguise

That’s right; if we look right into it, we’d see that fear is nothing but excitement in a dire need of an attitude adjustment.

Using skydiving as an example, no one can deny that the idea of jumping off a perfectly good airplane in mid-air is close to madness; but many of us really enjoy doing it. It actually can evoke two completely different reactions in people.

Some of them would be thrilled and excited about the idea of “flying like a bird”, feeling the wind in the face and they would relate it to the most absolute freedom.
Some others would be terrified and had to be practically forced off the airplane. They actually feel they are “falling like a stone” at more than 100 mph; they are paralyzed thinking of the way they’d smash against the ground in the end.

The difference between the two types is that the first actually embrace the adventurous nature we all have; a nature that, when embraced, gives us incredible experiences.
For the other type, the idea of doing something outside of their comfort zone feels them with inconceivable terror.

In short, whether we experience fear or excitement, it’s really up to the lens we choose to look through at the experience ahead of us.
And if we think about it, it’s really our choice.

Have you noticed that young children are very resilient to the fear of the unknown?
Most young kids are most daring and fearless than we are as adults. As we move through life, we create layer upon layer of fear and self-doubt in our subconscious mind. Our adult “lenses” we use to see through life are clouded with lack of confidence and negativity.
All we need to do is to clean our lenses and choose what to focus on more wisely; pick excitement instead of fear, practice constantly this new behavior until we master it.

Next week we’ll talk about a way of using fears to energize us instead of paralyzing us.


Until then, stay strong!

Use Fear to Fuel Your Success


Do one thing every day that scares you.”
-Eleanor Roosevelt

Fear is a common denominator in our lives. It is a current of thought energy that, if allowed, can keep us imprisoned in a useless place of comfort and predictability.

Using fear as a point of reference, we could say there are two types of people:

Type One are those who are controlled and consumed by their fears.

Type Two are those who choose to embrace them, make friends with them and harness their energy to fuel their dreams.


The difference between them is that Type One will surely live an incomplete life of guilt and unhappiness, while Type Two will most likely come out the other side stronger, smarter, wiser and on their way to success.

We all experience fear. It can paralyze us or bring the best out of us, and we’re not talking about danger here; danger is very real, while fear is only the product of our interpretation of certain event in our lives.

It is said that the word FEAR stands for Fantasized Experiences Appearing Real (it’s also said that it stands for F*** Everything And Run, but let’s stick to the first one); whatever you may call it, you can use it to remember what’s important to us, and fuel your success.

For the following 3 articles, we’ll be covering three practical ways to look at fear:

  1. Fear is excitement in disguise
  2. It shouldn’t paralyze you but energize you
  3. It is a great motivator for personal growth


Quoting Eleanor Roosevelt again, you gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this. I can take the next thing that comes along…

Looking forward to our next delivery.
In the meantime, stay strong!

Count Your Strengths, Not Your Weaknesses


If you replace a lack of ability in any area of your life with perseverance, you will be able to achieve any goal you set your mind to.

When a critical situation confronts you, some people tend to think about what they can’t do, others think about what they can.  The difference between the two is a game changer. If you waste your time and energy over-analyzing the difficulty of the situation, you lose the mind state you need to overcome it.

Get into the habit of affirmative action; this is the best way to increase your mental strength. The more you use your strength, the more and faster you boost and motivate your progress.


Keeping your eyes on the big picture

No matter how high your goal is, set it even higher.

Sometimes when we set our goals, we do it based on our beliefs about ourselves and the world in general, on what is or isn’t possible… but that’s just our present beliefs, not reality. If you leave it at that, complain about it and quit, you will never have the experience of self-improvement and growth that comes only by pursuing something on your own…

It doesn’t matter if it’s not perfect or you don’t feel quite ready; just get up and get started. Take that first step; you will get momentum to keep moving forward and your improved focus on the goal will keep you going through all obstacles.

Find the right strategy, get the right motivation, and you will find your way all the time.

There is nothing you cannot be, or have, or become.
It’s all about your state, your reasons why, your discipline and determination.


Stay strong!

The Obstacle Actually Is the Way



In our previous article, we talked about the idea of transforming our obstacles into opportunities, keep on moving and challenge that obstacle.

That concept can be enhanced by a change in our mindset, so we stop seeing them as a block in our path, and start seeing them as the path itself.


Obstacles do not block our path, they are our path.

Sometimes, we may get intimidated by an obstacle when we give too much attention to it and start questioning our ability to overcome it. If we instead take a more aggressive stand and attack the problem with determination, we will overcome it.

There will be sometimes when there’s nothing we can do about a certain situation, but we will always have control over our attitude, our response; and our emotional, mental and physiologic state.

We got to develop an unwavering belief in ourselves through the constant practice of discipline; that’s the only way to win. Whenever we find a struggle in our lives, we need to focus on the belief that the very process of going through it will provide its resolution. This certainty will help us deal with the situation without the worry, and will keep us moving forward.


Change Your Perception of Obstacles.

Obstacles only appear when we take our focus off our objective.

To turn your obstacles into opportunities, the first thing you need to do is perceive them as merely a detour. Your goal is achievable, and unless your mind thought so, you wouldn’t have started working on it in the first place. Without obstacles, achieving anything would be easy, and without the struggle, there is no point fighting for something you are aiming for. Instead of trying to fight it, try different methods of dealing with it. No matter how intimidating it may seem, there will always be a way around it. Try a different approach, and you can win.

When we take our attention from our goals, from our dreams, and from the emotions we’ll get when we get there –which is what we’re ultimately after; we get to believe that anything that isn’t a straight line, even the slightest deviation, is an obstacle.

We need to learn to see opportunities there; perceive them as what they really are: a detour.
Every goal we put our mind to is achievable unless we think otherwise. What the mind can conceive and believe, it can achieve; especially when it’s powered by a disciplined heart.

And besides, if there were no obstacles, there would be no effort; and without that effort, there would be no growth… it’s just like our muscles,  no matter how many repetitions we’ve set for ourselves, the only ones that count are those that hurt; that’s how you get growth… moving beyond that comfort zone.

It’s all about growth; no matter what we achieve in life, the ultimate goal is not what we get from it, but who we become in the process.


Take everything head-on; no matter how scary it may seem at the beginning… there will always be a way around trouble.

Keep adapting, keep improvising, and you will overcome everything.

Stay strong!