Month: January 2021

Habits you can implement today that will make you healthier…

1- drink water. Consume 1 oz. h2O for every pound of weight

2- take 3 separate 10 minute walks per day–preferably following meals.

3-Eating within established eating windows–12 hour window and eat every 2-3 hours. 

4-take an NSF certified, daily multivitamin and mineral complex. Why? Because the average diet is deficient in key micronutrients and minerals. 

-But I eat healthy you say…Great, so do I, and I still take my multivitamin and benefit from it. There is no way to account for varying nutritional deficiencies from our food sources. A high quality multivitamin is insurance against deficiencies. 

-Oh I take a gummy multivitamin from Costco you say…well bully for you, you’ve gotten into the habit of taking something you “think” is good for you. Now let’s address the FACT that even if that gummy had label claims backed by science and a third party (which it DOES NOT), your body wouldn’t be absorbing those key micronutrients and minerals at the proper time in the digestive system. In other words, the gummy is broken down so fast and absorbed so rapidly, that any nutritional value fails to be dispersed when you actually need it. You do get a refreshing and habit building fish of glucose though. 

-I actually take this really expensive vitamin pack from my friend who sells supplements and shakes you say…Oh great, are those NSF certified supplements? Oh they’re not tested by a third party at all? But they come in a variety of super nummy flavors and fantastic label claims and the value is so good you say. Well I think if you hear what you are saying, you know you are full of shit. 

-keep it simple here when it comes to supplementation. I stand by ONE brand. It is the ONE brand I take and the only brand I recommend to my clients and my family, dotFIT.

5. I have attached a brief write up on supplementation stacks that could be useful depending on your goals. There is also a link to use that connects the dotFIT order with BEEfit and we can help make sure you are taking the right things for your goals. This is a practitioner brand and it is not sold in private channels. If you have any questions about any of the dotFIT products, please message me. 

BEEfit link to dotFIT store: 

(recommended that you set up recurring orders for discounts/free shipping)

Use the link for the store!


Active Multivitamin 1 x day (up to age 17, take chewable if cannot take tablet).

SuperOmega–take on days that don’t eat fatty wild fish. 

First String Protein Powder (this is the preferred formula, but Pre/post, wheysmooth, and best plant are fine as well if dietary needs exist)

Average Adult (not doing any training): 

Active Multivitamin, SuperOmega, WheySmooth.

Athletic Adult (training 5-6 days a week): 

Active Multivitamin, SuperOmega, WheySmooth, Pre/Post Protein Powder, AminoBoostXXL, Workout Extreme, Creatine XXXL, dotbars, and perhaps JointFlex.

Trying to lose weight:

Active Multivitamin, SuperOmega, WheySmooth, therm accel, liver support, carb repel, AminoBoostXXL, Workout Extreme, Creatine XXXL.

Trying to gain muscle/size:

Active Multivitamin, SuperOmega, WheySmooth, First String Protein Powder,  AminoBoostXXL, Workout Extreme, Creatine XXXL, dotbars.

It is time to constantly be more consistent towards your aspirations and dreams

As some of you know, and a few appreciate, I am a writer. As some of you may know, and a few appreciate, I am a bodybuilder. I bring the two together in my training. The mind works better when in harmony with the body and the body works best in motion. This is what I mean when I speak of “Neuroplasticity.” The mind awakens during activity and new thoughts and patterns of thought emerge as the mind is more apt and able to expand and develop. 

Daily activity for the body, daily activity for the mind:

As I mentioned earlier, I have a passion for bodybuilding and an affinity for writing. These are my two main habits of health. I pour my spirit into these activities consistently, and they constantly provide my spirit, mind, and body opportunity for growth. Growth, aka, change, are constants. Why would we choose anything other than consistent growth? 

Where do you start?

We all begin at different stages. 

The key is to begin a plan that allows for consistency and progress. 

If you are not consistent, the habit can’t change you.

If you are not progressing, the habit won’t intrinsically motivate you, and you quit or consistently simply “go through the motions,” missing out on the valuable mind-muscle connections and fail to find the value in the activity. 

Without progress we feel like failures and most folks won’t continue to do things they consistently fail at. 


I recommend a daily journal. Write whatever you want for 15-30 minutes a day. Perhaps it is just a series of expletives or a run-on sentence ramble, or an opus of sorts, or anywhere in between–fabulous, get the thoughts out on paper or into the word processor screen. I ask that you actually write and don’t use dictation methods, as they disrupt the physical link of your mind to body as you shape and trace language onto the page. 

-I recommend a monthly, “Rantpad/journal” that you fill up each month with your thoughts, feelings, expressions, and so much more. You are not limited to the non-fiction section of your life. -Expand and get fansical, comical, whimsical–put yourself on a pedestal, drag yourself through whatever hell or heaven you want on paper–then step back and see what story you’d rather attach yourself to. 

-If you just cannot get yourself to do this journal step, reach out to me for some writing prompts please. 


Keep it simple.

Keep it consistent. 

Form: Range of motion, time under tension, and proper execution of motor patterns.

Exercise variety: Personal goals, body types, equipment access, etc will dictate the needs here. The thing is though, that if you properly do a steady regimen of even body weight motions, one can maintain an established physique and improve upon a, “Non-established Physique.” 

That is to say, if you’re, “Out of shape” and waiting for the right gym to open up right near you with the right schedule, etc: you are falling for an excuse for failure or suffering from ignorance–which is just another excuse for failure. 

If you don’t know how to do something that you feel/know can help you progress, LEARN.

Learn on your own or from an expert in the field. 

Learning on your own is often more time consuming, wrought with errors and setbacks, but in my experience, rewarding. 

If you are in, “No hurry,” are a self starter/learner, then going it on your own can be rewarding. One cannot argue that having someone with more experience/knowledge to learn from/with, can provide tremendous opportunities for additional growth.


If you are the smartest/hardest training/thinking person in the room, find a new room or invite more knowledge into your room.

Most of us have been hosts to bad habits and EXCUSES.

We all hear that lazy, adversarial voice in our heads. 

How much you listen to that voice is a matter of habit, a matter of choice.

You can rewire the voice(s).

You can make the choice(s).

Recognize that the body is more willing than the mind.

If the two of you combine and strategize, you will realize a progressive potential.

You won’t see the glass as half empty or full, you will see the full glass getting larger.

The vessel is always full, so it will need to consistently expand to meet the demand of the contents that are not content to keep their volume down. 

Let’s get loud.

Let’s be proud of our progressions but not prideful.

Let’s get rid of the excuses that tie us to bad habits, this will be wonderful.

Time to formulate a plan:

I am here on Earth to share my passions for writing and fitness.

With God as my witness, I am committed to this.

I believe the two will save the world.

Writing for expanding the ability of communication.

Fitness for providing proactive health care that also makes for healthier minds, so we can better express ourselves verbally to one another and through our daily actions.

I have my teaching systems rooted in experience and nurtured by application.

If you are interested in beginning a program, let’s set up a call to talk about your goals and set up a plan! 

-Rates will vary upon needs, but there’s rate programs for all budgets!

-At home programs, with or without equipment.

-In person training? Let’s chat!

-Nutritional Guidance: 80% of your health is determined by this, and I can guide you through the proper habitual changes needed to get your eating habits under control and helping you work towards your goal. This can be done remotely and very affordably! 

Message me today and let’s start progressing together!