The Proven Power of Visualization

Have you ever had an imaginary argument with a friend or colleague? Often a reflection of an actual event, our brain will replay a scenario where we say what we wish we could have said – or we visualize what we will say next time. I find sometimes these imaginary conversations can get me so worked up, and I forget how long I’ve been in the shower or how I managed to not lose a finger while chopping a vegetable. Our brains are much more powerful than we know! The fact that adrenaline can build so much over a non-existent event proves so.

What if we could take the same concept of thought process and direct it towards something healthy? The power of visualization is a proven factor in achieving any goal – in relationships, in work and in health.

My book, Trading Pain for Purpose, takes a good look at the link between the power of visualization and obtaining your goals. For an overview, we will go over some cold hard facts on the effectiveness of the power of visualization.

Mental studies have revealed that mental imagery stimulates brain processes, such as perception, muscle memory and motor control. In laymen’s terms, this means your brain reacts to thinking about a task, just as if you were actually doing it. This phenomenon pays off for many, such as:

Athletes: Michael Jordan always visualized goals before playing out the same movement thanks to muscle memory activation. Many athletic teams stress mental imagery before facing competition to “warm up” muscles and activate the brain.

Gaming Champions: The reason chess players take a long time per turn? Visualization of the next move. Their brains exhaust every possible move until finding the one that works.

Public Speakers: Visualization of delivering a speech or heading up a business meeting can actually boost confidence, while assisting with reciting at the same time.

The power of visualization is directly related to one’s success. A huge difference between currently successful people and those striving for it lies in how to dream; successful people live life based on where they want to be, not based on current poor circumstances. If your goal is to climb the corporate ladder, let the visualized confidence and affirmation become proactive today as a part-time receptionist.

So how do we proactively use visualization to achieve goals?

-Continuity: practice makes perfect. Spend a few minutes a day to visualize your goals and where you want to be, and keep holding onto that dream each day.

-Associate affirmations with your goal to establish a positive belief system. Reminding yourself that you are powerful and intelligent can help you get to where you want in your career faster.

-Lastly, recognize the steps needed to get to where you want to be. Remaining stagnant never helps anyone, you need to create movement.

For a better perspective on the proven power of visualization and achieving goals, take a look at my book titled Trading Pain for Purpose. Before you know it, the power of visualization will become prominent in your life and will direct you to a life of success – all starting with your mind.

The Art of Creating Fitness Goals

“The greatest danger for most of us isn’t that our aim is too high and miss it, but that it is too low and we reach it” – Michelangelo

At several points in our lives, we run into obstacles that challenge us to revaluate different portions of our lives. This need for a plan can surface in our work lives, relationships, and in our journey to find balance in health and wellness. Many of us have visited this epiphany time and time again, where we realize our health has been slowly put on the back burner when other “more important” issues arise. So how does one create achievable, realistic fitness goals that will hold true in the long run? In my book Trading Pain for Purpose, I explore the full scope in taking charge of your goals including your health goals. For a taste of my book, we will look into creating practical fitness goals.

  1. Establish what you want: Yes, we all want to be amazingly fit with a next-to-nothing body fat percentage. But before trying to tackle a million goals at once, I find it extremely effective to tackle one task at a time. Are you looking to tone muscles? Are you training for a 5k marathon? Are your energy levels plummeting due to lack of movement? Finding out what you really want with your fitness plan creates foundation to your future goals.
  2. Challenge yourself, but be practical: I believe the biggest reason people quit their journey to fitness is due to unrealistic goals. Mostly, this is because your timeline does not match the goal in a realistic, healthy way – dropping 10lbs a week won’t happen for most. Unrealistic expectations can be birthed at the very beginning of creating fitness goals, where setting aside 2 hours a day at the gym seems practical at the time but impossible a few weeks later. Challenge yourself, but keep in mind what is practical and what is influenced by adrenaline.
  3. Keep track of the good and dirty: This is incredibly important in being transparent with yourself during your journey. If too many sweets near bedtime is the problem, keeping a food diary is imperative. For marathon training, a stopwatch is your best friend. I want to mention that keeping track does not exclude moments of weakness! If mess-ups aren’t tracked, it is hard to gage what needs to be worked on.
  4. Renew your vows along the way: Newsflash – at one point, you will find every excuse to quit.  In fact, you may very well drift back into bad eating habits or ignore the gym for a week. Instead of accepting defeat and sabotaging your fitness goals in their entirety, simply recommit. I have had bad days, like everyone, but the difference is in acknowledging the bad day and carrying on versus calling it quits completely.

These four steps will create a healthy foundation in your journey to wellness. I hope that you found this helpful.

Overcoming All Odds: Beating the Obstacles Blocking Achievement

Obstacles come in all shapes and sizes, and can surface in every aspect of life. All of us are fighting a different battle of some kind that is trying to keep us from achieving goals and gaining success. Some are smaller and fixable (communication breakdown with a colleague or a highway closure on the way to work), and some seem impossible to overcome (physical limitations from an accident or rejection from several job interviews). Fortunately, whenever we are struggling with our own demons, we can always look to others who have beat all odds to achievement as a shining example of hope. Sometimes looking at another’s struggles can shed perspective on our current situations, and reassure us that anything is possible.

One of my favorite examples of someone beating all odds is none other than Albert Einstein. Einstein was a globally recognized American scientist who wrote the most profound and complicated scientific theories known to man, and changed the face of science forevermore. Even though he passed away in 1955, Einstein’s theory of relativity is still one of the two pillars of modern physics.

The best part of Einstein’s story is not quite in his successes, but the hurdles he had to conquer to achieve goals. Ironically, family and school professors thought Albert was a stupid and effortless child. Not speaking until the age of 4, Albert’s parents thought he has mentally slow. In school, Albert did not often speak or make effort in his homework, forcing teachers to believe he was lazy and would amount to nothing.

Einstein’s hurdles in education did not end in childhood – he failed an entrance exam into a Swiss polytechnics school the first time around and was accepted only because of an “acceptable” understanding of math and science. After graduation, Einstein searched fervently for a teaching career and did not land a job for two whole years.

Remove self doubt – you CAN do it!

The most amazing testament of Albert Einstein’s story is that for over 20 years he was a misunderstood individual who was deemed as unintelligent, when in reality he was working through equations and theories in his mind since an early age. Einstein later judged the teaching system as it did not allow for creative thinking.

If Albert Einstein had quit and believed he was useless, we would not have Quantum Physics and the Theory of Relativity today. Einstein’s theories changed the world, and fortunately he was alive to experience the fruits of his success in his latter years. His story is a beacon of light for those of us currently facing trials in achieving goals.

I strongly believe that any complicated trial we face means success is just around the corner. For more inspiration of overcoming obstacles and achieving goals in your life, take a look at my book titled Trading Pain for Purpose.

The Importance of Magnesium

Magnesium is a mineral found in the body. It is naturally present in many foods, and is also available as a dietary supplement. Approximately 15 percent of the general population has a magnesium deficiency, most aren’t even aware of it.

Commonly identified as an electrolyte, magnesium is known for its role in maintaining the mineral balance in the body. Magnesium is essential in over 300 metabolic functions, and plays a vital role in energy production and metabolism. Some of the most important roles of magnesium are:

Energy Production
Magnesium is necessary to breakdown the food we eat. It also plays a key role in the production of ATP – the body’s main source of energy.

Muscles & Nerves
Magnesium is found in the bloodstream (extracellular fluid) where it helps promote muscle contractions and nerve health.

Hormone Production
Magnesium is crucial to the production of thyroid hormones, adrenaline, and insulin. When these hormones are functioning well, the result is an overall feeling of health, energy and well-being.

Dietary surveys of people in the United States consistently show that magnesium consumption is lower than it should be. The recommended daily allowance of magnesium for a healthy adult, age 31 – 50 is 420 mg for males, and 320 mg for females. People who get less may be jeopardizing their health. This problem can be prevented by taking magnesium supplements, and by eating foods naturally high in this mineral, such as:

Almonds, Spinach, Cashews, Shredded Wheat Cereal, Soy milk, Black beans, Edamame, Peanut Butter and Whole wheat bread to name a few.

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, can occur. Seizures, personality changes, abnormal heart rhythms, and even coronary spasms can result if a magnesium deficiency in not treated.

Quality and purity are very important when selecting a Magnesium Supplement. For high-quality Magnesium supplements head over to Nature’s Sunshine and search Magnesium in the search box on the top right of the page.



Healthy Dinner Idea – Garlic Butter Salmon

Salmon is power packed with disease fighting acids, minerals and vitamins. So whether you bake it, broil it, grill it or eat it raw salmon is a powerful addition to your healthy lifestyle. Salmon benefits Muscle and Tissue Benefits your heart, brain and nerves and can even speed up your metabolism. That’s why it’s essential to add it to your weekly menu. Here’s great healthy recipe from Taste of Home to try.


Delicious Garlic-Butter Baked Salmon Recipe

Photo by Taste of Home 


TOTAL TIME: 45 minutes

Bake: 10 min. MAKES: 6 servings


2 whole garlic bulbs

4 teaspoons 100% Pure Olive Oil, divided

3 tablespoons butter

6 salmon fillets (6 ounces each)

1/4 teaspoon salt

1/4 teaspoon pepper

2 to 3 tablespoons lemon juice

1 teaspoon minced fresh parsley

1/4 teaspoon minced fresh rosemary



1. Remove papery outer skin from garlic (do not peel or separate cloves). Cut top off garlic bulbs. Brush with 1 teaspoon oil. Wrap each bulb in heavy-duty foil.

2. Bake at 425° for 30-35 minutes or until softened. Cool for 10-15 minutes.

3. Squeeze softened garlic into a food processor; add butter and remaining oil. Cover and process until blended; set aside.

4. Place salmon in a greased 15-in. x 10-in. x 1-in. baking pan. Sprinkle with salt and pepper; drizzle with lemon juice. Spoon 1 tablespoon garlic butter over each fillet.

5. Bake, uncovered, at 425° for 8-10 minutes or until fish flakes easily with a fork. Sprinkle with parsley and rosemary.

The Benefits of Essential Oils

The popularity of essential oils has grown and grown over time, as more and more people have realized their effectiveness and started spreading the word. Essential oils are natural, chemical-free alternatives to everything from traditional cosmetics to potentially toxic fragrances. But many can do a lot more than just smell good: While we can’t say with authority the six oils highlighted here are miracle cures, but many people have found them to be very useful for hundreds or even thousands of years. Throughout human history they’ve been used with success for everything from nausea to digestion problems to stress.

There are more than 90 different essential oils, and each one has its own benefits. Using quality essential oils from places like Nature’s Sunshine is highly advisable because just like in every other area of life, quality is important. Both the calming and stimulating effects on the central nervous system by different essential oils can help to lower or raise blood pressure as well as normalizing hormones, for which there are numerous benefits. Here are just a few of the more popular essential oils and some of their benefits:

Benefits: It has long been used for skin care, indigestion, respiratory problems, infections, stress disorders, blood circulation issues, pain, and vomiting.

Benefits: Bergamot essential oil removes body odor, relieves spasms, suppresses pain, improves mood and fights depression, heals cuts and scars, and promotes efficient digestion.

Benefits: It is very useful in the treatment of respiratory problems, wounds, muscle pain, mental exhaustion, dental care, skin care, diabetes, fever, and intestinal germs.

Benefits: Ginger essential oil has been known to cure pain, stop vomiting, protect from wounds becoming septic, and relax spasms. Some practitioners also use it to inhibit bacterial growth, eliminate gas, and improve brain and memory function, while helping to expel phlegm & catarrh. Finally, it is known to break fevers, clear bowels, bring color to the skin, improve stomach health, and promote sweating, which helps removes toxins from the body.

Benefits: Jasmine essential oil fights depression and uplifts mood, protects wounds, cures sexual dysfunctions, and increases libido. It also reduces spasms, heals scars and after marks, gives relief from phlegm and coughs, increases breast milk, and regulates obstructed menstrual cycles. The oil also eases the delivery of babies and labor pains, while sedating inflammation and nervous disturbances.

Benefits: This oil is beneficial for treatment of issues with the nervous system, insomnia, pain relief, urine flow, respiratory disorders, skin care, hair care, blood circulation, indigestion, and immune system health.

These are just a few of the essential oils and as you can see, essential oils can help with many problems at a fraction of the cost of traditional medicine, without the side effects! With so many to choose from, how can you know which ones you should start with? A ZytoScan is the best way to figure that out, and I can help you with that.

Once you know which essential oils you need, my personal recommendation would be Nature’s Sunshine.

Maintaining a Balance of the Mind, Body & Spirit

BBalancing The Mind, Body & Spiriteing mindful to make sure that you have a healthy balance of your mind, body and spirit can help you to lead a happier and healthier life. Research has shown, and I can personally attest to the fact that the mind, body and spirit are all interconnected. For example, having a health issues can cause stress and can also lead to depression. Conversely, having a stressful and mind-taxing lifestyle can lead to high blood pressure which causes health issues. And not being in touch with one’s spirituality can lead people to not feel fulfilled and lead them into health issues. Spirituality can have a great affect on personal happiness and how we perceive life, people and the world around us.

There are several things that we can do to increase the harmony of the mind, body and spirit. Improving any area that you feel is lacking will likely help the other areas, and your overall wellbeing. Here are some tips on how to help you to improve your mind body and spirit:

Healthy Eating

Reaching a healthy weight and then maintaining a healthy weight is very important and may be easier than you think. Just by switching out unhealthy choices for healthier choices can have a big impact and requires very little effort. Lowering caloric intake, such as something as simple as not finishing everything on your plate or having a salad instead can make a huge impact if done for weeks or months, and you will probably find that you are not that much hungrier than you would have been if you had eaten everything on the plate. Small changes can really add up.

Physical Activity

Who says physical activity has to be super hard? When most of us picture working out, we picture super strenuous workouts like P90X or Tai Bo. Those workouts have names like “Insanity” for a reason: they are insane! You don’t have to sweat like it’s summer in Jamaica to see results. Just making small changes like going for a slightly faster pace than usual walk for or five days a week can result in the pounds shedding off of you over time. In addition, low to moderate impact exercising also helps your heart health, which is very important because Heart Disease is a leading killer, especially among women.


Having a positive outlook can give anyone great strength and to overcome anything that is in our way. Spirituality can certainly help us to do things that we think that we alone cannot do or need help in accomplishing. Weight loss is a daunting task for most people but the good news is having a strong connection with your spirituality can help you to achieve your goals, and to make it easier than you think. The next time you are concerned with exercising or making the right eating choices pray for a short while and I’ll bet that you will shortly have more strength to accomplish what you are trying to accomplish than you thought you had.