Developing good habits require practice. Kata are structured routines to help anyone become a master at their chosen craft.

Daily Personal Improvement



Spend the first minutes sitting in purposeful Silence. You sit, very calm, very peaceful, and you breathe deeply, slowly. Maybe you say a prayer of gratitude to appreciate the moment, or pray for guidance on your journey. Maybe, you decide to try your first minute of meditation. As you sit in silence, you’re totally present in the now, in the moment. You calm your mind, relax your body, and allow all of your stress to melt away. You develop a deeper sense of peace, purpose, and direction…


You pull out your daily Affirmations—the ones that remind you of your unlimited potential and your most important priorities—and you read them out loud from top to bottom. As you focus on what’s most important to you, your level of internal motivation increases. Reading over the reminders of how capable you really are, gives you a feeling of confidence. Looking over what you’re committed to, what your purpose is, and what your goals are re-energizes you to take the actions necessary to live the life you truly want, deserve, and now know is possible for you…


You close your eyes and you visualize. Your Visualization could include your goals, what it will look and feel like when you reach them. You visualize the day going perfectly, see yourself enjoying your work, smiling and laughing with your family and easily accomplishing all that you intend to accomplish for that day. You see what it will look like, you feel what it will feel like, and you experience the joy of what you will create…


Take a minute to write down what you’re grateful for, what you’re proud of, and the results you’re committed to creating for that day. Doing so, you put yourself in an empowered, an inspired, and confident state of mind.


Then, you grab your self-help book and invest in reading a page or two. You learn a new idea, something that you can implement into your day. You discover something new that you can use to feel better—to be better.


Finally, you stand up and you spend the last minute, doing jumping jacks for 60 seconds and getting your heart rate up and getting energized and waking yourself up and increasing your ability to be alert and to focus.

Daily Exercise Routine

Top 10 Benefits of Regular Exercise

1. It Can Make You Feel Happier

Exercising regularly can improve your mood and reduce feelings of anxiety and depression.

2. It Can Help With Weight Loss

Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

3. It Is Good for Your Muscles and Bones

Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

4. It Can Increase Your Energy Levels

Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses.

5. It Can Reduce Your Risk of Chronic Disease

Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.

6. It Can Help Skin Health

Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

7. It Can Help Your Brain Health and Memory

Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

8. It Can Help With Relaxation and Sleep Quality

Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.

9. It Can Reduce Pain

Exercise has favorable effects on the pain that’s associated with various conditions. It can also increase pain tolerance.

10. It Can Promote a Better Sex Life

Exercise can help improve sexual desire, function and performance in men and women.

Exercise Plan For Me:

  • Daily - 10+ Min of Yoga in the Morning

  • M-W-F stair climber + Circuit Training

    1. 25 Min Stair Climber

    2. 25 Min Circuit Training (Dumbbell, 7min workout, etc)

  • T-Th-Sat

    1. 45 Min Cardio (Treadmill, walking, hiking)

  • Sunday - Yoga and Stretching

Food and Fuel


The Zone diet was created by Dr. Barry Sears. It is based on he idea that the correct balance of macronutrients you eat will create a hormonal response in your body that can lead you to optimal health. When your hormones are balanced, life in the Zone will mean freedom from hunger, better physical performance, and mental clarity all day!

The most important thing to know about the Zone diet is that every time you eat (every meal, every snack, every day) you should eat the right balance of Protein 30%, Carbohydrate 40%, and Fat 30%. This balance of macronutrients is the key to permanent weight loss and optimal health.

What is a block? 1 Block of Protein = 7 grams of Protein; 1 Block of Carbs = 9 grams of Carbs, and 1 Block of Fat = 3 grams of Fat.

Protein - is the basis of all life, the main structural ingredient of all your body’s cells, and the enzymes that keep them running. Your body’s immune system, the integrity of your tissues, and the amount of your muscle mass all depend on having adequate levels of protein.

Carbohydrates – the quick burning fuel source for our bodies, comes from plants and trees. Examples of carbohydrates include vegetables, fruits, and grains

Fat - the slow burning energy source. Eating fat will not make you fat, as long as it is the right kind. Since all of your cells are composed of fat, the ratio of these types of fat in your diet will determine how effectively your body’s cell membranes function.

Rules of the Road to the Zone

  • Know how much protein your body needs; Never consume more or less than required.

  • Every time you eat, make sure you eat an equal number of Protein, Carb and Fat blocks.

  • Spread your protein requirement throughout the day into 3 Zone meals and 2 Zone snacks.

  • Eat within 1 hour of waking up and never let more than 5 hours pass without eating a Zone meal or snack. The best time to eat is before you get hungry.

  • Make your Protein choices low fat.

  • Make your Carb choices from favorable carbohydrates (Fiber-rich vegetables and fruits).

  • Make your Fat choices from monounsaturated fat.

  • Try not to eat more than 500 calories at each meal and 100 calories at each snack.

Other Helpful Hints: Always drink an 8 ounce glass of water at every meal or snack. Try to reduce caffeine intake to zero as caffeine breakdown can increase insulin. If you’re hungry and craving carbs, look to your most recent meal to see why. Were there too many carbs or unfavorable carbs at the last meal? If you make a mistake, do not panic. Re-enter the Zone at your next meal.