Happiness is a Skill, The Dangers of Impoverished Thinking and Coconut Muscle Mylk

bikeCall it what you will, bliss, contentment, excitement, enthusiasm, well-being, enchantment — happiness is a skill, a skill that needs to be trained and practiced daily.  My mind and body training includes a daily ritual (beginning around 5:30 am) of gratitude prayer, stoic philosophy studies, meditation practice, workout training (running, hiking, biking, swimming and high intensity interval training) and learning something new every single day.

Self- experiment for the day – to pay very careful, non-judgmental attention to the contents of my consciousness in the present moment. To watch my mind – to bring my soul into harmony with itself, and not let my purpose be out of tune. Seneca wisdom Letters from a Stoic (Penguin Classics) Why all this mind watching? Because it’s a over-crowded zoo in there.

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Through the Lens of Thought
What lens are you using? The way we see and think about things is the most powerful force that shapes our lives. Any impoverished thoughts that are brought into our perception are like poison for the brain. This would be thinking that is deprived of richness or strength; thoughts that are limited or depleted.  Yeah, these thoughts have to go.   Inspired by the wisdom of  Anam Cara: A Book of Celtic Wisdom



Biking Plantation Run & Coconut Muscle Mylk from COMO Parrot Cay

Rode the sweet four-mile palm-covered path to the fresh coconut plantation on Parrot Cay. Yes they grow their own and serve it up for breakfast daily.

Coconut Muscle Milk

This delicious drink speeds muscle recovery by reducing inflammation and replenishing electrolytes and nutrients with 1 banana, 1/2 cup young coconut water, 3 slices of coconut meat, a teaspoon of cinnamon, 1/2 cup of almond milk, handful of flax seeds, 3 dates and a few cocoa beans. Blend and replenish.

Sparking Joy and Spontaneous Fun

rsw_7977When your body is spinning towards a heart pounding, sweat streaming, muscle burning exertion rate of 9 out of 10 it’s really difficult to find room in the mind for limiting beliefs. All of the focus is on breathing, pushing and moving forward. There is a sense of freedom in this state of motion that has helped me get out of my head. I have found getting out from behind enemy lines, free from the worry and anxiety, to be the most empowering place to be.

Turning Pro

Getting to Spinning at Covert Fitness on a Saturday morning is trying enough, let alone getting my body to an exertion rate of 9.0. I’m always wondering, is this my 9? Should I push harder? Load up the resistance? So I tap it on. I tap it on because I want to believe I’m turning pro. Turning pro means doing what professional athletes do. Call me crazy, but I think that’s what it takes to get you where you want to be.

“When we’re living as amateurs, we’re running away from our calling — meaning our work, our destiny, the obligation to become our truest and highest selves. Addiction becomes a surrogate for our calling. We enact the addiction instead of embracing the calling. Why? Because to follow a calling requires work. It’s hard. It hurts. It demands entering the pain-zone of effort, risk, and exposure.”  Quote by Steven Pressfield

Wanna Go Pro?

Recommended reading
Turning Pro: Tap Your Inner Power and Create Your Life’s Work

Sparking Joy & Spontaneous Fun

The idea of spontaneity, trying things on a whim, letting go – it all seems so foreign to my ambitious, list-making, task-master lifestyle. No more.

Starlight Pajama Sails

Last night we went sailing under the stars with friends in our pajamas. The intention was to unwind with a glass of wine and a one hour sail around the sound on a beautiful summer night.  Jib and main up and a nice breeze to move us along, we sliced through the water, jogging waves, by the beautiful star lit sky. We rowed in at midnight, rather tired as we crashed on the bed in our salt-water soaked bottoms. We were nine years old again, and it felt so right.

Karaoke Spinning

Karaoke singing during Spin class this morning felt the same way.  Our instructor had us belting out pop tunes through our most difficult climb. It felt ridiculous and it was fun as hell. I like ridiculous.


Try a bit of letting go. Next time, do it in your pjs or take it outside – camping, workouts, cooking. Sing out loud while you scrub the kitchen floor.  All engines running. Super-charged. Switch it up. Have some fun.

Morning Rituals, Mindful Breathing, Spinning and the Slow Carb Breakfast


The Importance of a Motivating Morning Ritual

When I decided to change my daily habits to create a more fulfilling life, I created my very own morning ritual. The idea was to create a more inspiring way to begin each day and then in turn, create a better life for not only me, but for all of those that I love around me.

I urge anyone trying to improve their lives  to awaken one hour earlier every morning to learn, read, meditate, move and take a moment to think about all that you have  to be grateful for, even the smallest of things. This daily habit has  made a huge impact on my life.

I am currently studying the teachings of the philosopher Seneca, because I believe that without a philosophy to guide my work and life, I will succumb to daily excuses and distractions. I will make the mistake of acting on my moods throughout the day and not on my principles.

Many of us want to place blame and responsibility on external objects because it’s easy to do, but the truth remains that all conflicts start internally, in our minds.”

Taken from this essay @99U written by @PaulJun_ of Motivated Mastery “The Stoic: 9 Principles to Help You Keep Calm in Chaos.”

Read an essay a day  Letters from a Stoic (Penguin Classics)

I’ve been experimenting with breathing techniques to help me stay energized and relax throughout the day. Who knew that the simple act of mindful breathing could actually improve the way I do just about everything –  exercise, work, write and deal with frustrating craziness throughout the day. Evidently proper breathing has profound effects on our health and unbelievably most of us don’t know how to breathe properly. Crazy.

The Power of Vital Breathing

As I was sleep-driving to 7:30 spinning class at Covert Fitness this morning, I tried the four short & fast breaths  that I heard Tony Robbins talk about as part of his Power Hour morning ritual. It’s a simple technique of breathing in and out through the nose rapidly four times with about 10 repeats. Hello and good morning, my brain just woke up! Now, I am not an expert on the topic but there are plenty of tutorials on  breathing techniques .

How can we improve our breathing? Well first by recognizing the bad examples like over-breathing, holding our breath and/or shallow breathing. These breathing patterns are very stressful for the body and lead to a shortage of oxygen and energy. Read How to Breathe Properly

Spinning away the Stress

Let’s get this straight, Spinning is not for everyone, although you may wonder with Soul Cycle and it’s cult-like following now filing an IPO.  I lost my last 10 by Spinning on the weekends and found my self to be a lot less stressed. I join Saturday & Sunday morning classes at Covert Fitness which have also helped me power up my outdoor cycling routine. There is something very motivating about letting the instructor take over your brain for 60 minutes while you zone out and focus on your body doing the hard work. After a few sessions of Spinning (along with my regular daily workout routine) I became even more energized and motivated as I watched my weight melt away.  The calorie burn is intense and there are plenty of residual effects.

Schisandra chinensis & the Slow Carb Breakfast

If you are looking to lose extra weight and eat to sustain your day, then the slow carb diet from The Four Hour Body is a must try. My breakfast begins with two soft scrambled eggs (yolk included) with a few tablespoons of small white beans and fresh spinach or left over vegetables. The white truffle salt that Tim Ferriss recommends helps to spice things up.

The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

I drink a ton of coffee, but in the morning I also take steep a small glass jar of Traditional Medicinals Detox Tea which contains organic chicory and dandelion root. Side note: my grandmother use to boil dandelions and drink the water which she claimed helped clear her kidneys and liver.

This tea also contains a strange, exotic berry from China and Russia. The berry of Schisandra chinensis owes its name Wu Wei Zi (five flavored berry) to the fact that it is sweet, sour, salty, bitter and pungent. Schisandra chinensis has been digested to prolong life, retarding the aging process, increasing energy, as a fatigue-fighter, and as a sexual tonic.

I am always looking to learn how to make my morning rituals and work outs even better, so if you have something that you think I should try, please share it in the comments.

the wisdom of your body, keystone habits and the side (lateral) lunge


I workout every day because I am reminded that past performance is not an indicator of future results. What I do today will determine what my tomorrow(s) will be. Workout wisdom has it that you should never miss more than three days in a row or it’s really difficult to get back in the habit. I say, never miss a day.

Keystone Habits

Daily exercise has become a critical ritual for me because a.workouts are a keystone habit and b.  I sit way too much and sitting for too long each day can have serious side effects on my health.
Sitting Kills, Moving Heals: How Everyday Movement Will Prevent Pain, Illness, and Early Death — and Exercise Alone Won’t

Movement & the Mind

Movement also helps me mentally, maybe even in more impactful ways than I know. A great workout helps clear my brain and keep the worry and anxiety at bay.

Although I am a member of three gyms, take spin and dance classes and I am looking into downloading Class Pass to try new workouts, I train outdoors as much as I can.


Today’s work out included biking along the beach (2.5 miles) to and from the gym, 30 minutes (hard) on the eliptical, High Intensive Interval Training training for 15 mins at the lacrosse field adding side lateral lunges as recommended by my daughter @lanathecowboy on Instagram and then a swim back at the beach.

Our body’s are so intelligent. This morning I read a beautiful essay from John O’Donghue’s
Anam Cara: A Book of Celtic Wisdom

The body is also very truthful. You know from your own life that your body rarely lies. Your mind can deceive you and put all kinds of barriers between you and the truth; but your body does not lie. Your body tells you, if you attend to it, how your life is and whether you are living from your soul or from the labyrinths of your negativity. The body also has a wonderful intelligence. All of our movements, indeed everything we do, demands the most refined and detailed cooperation of each of our senses. The human body is the most complex, refined and harmonious totality.