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When Life Pours …….
The Engine of Success
The Secret Sauce Of Champions – Unstoppable Enthusiasm
The talk about it, we praise it, we applaud it, and we celebrate it the “Finish Line”, BUT we rarely celebrate the messy middle. We’ve all had those weeks—the ones where the “Toss It Out Thursday” pile is bigger than the “Win” column.
But here is the truth: Success is the ability to move from failure to failure without no loss of enthusiasm #irefusemindset
Why Enthusiasm Matters
We can lose our enthusiasm, we can lose our momentum. However Failure is just data; it tells us how to “Map and Modify” our next move. But enthusiasm? That is the fuel. Without it, the engine stops.
Your 3-Step Pivot
- Acknowledge the Attempt: It wasn’t a loss; it was a trial. You’re “Testing It Out.”
- Protect Your Energy: Don’t let a temporary setback dim your internal light.
- Strut Anyway: Walk into your next task with the confidence of someone who knows a breakthrough is coming.
Word to reflect on and grow: Don’t wait for the perfect result to be happy. Be enthusiastic about the journey, and the results will have no choice but to follow.
Suggestive Action Plan – A 3 Day Reset
Day 1 – Audit the Data Instead of seeing a recent setback as a “fail,” look at it like a scientist.
Map it: Adjust your plan for tomorrow based on this new data.
Write it down: What specifically didn’t work?
Identify the “Win”: What is one thing you learned that you didn’t know before?
Day 2 – Energy Protection Enthusiasm is fuel, and you can’t run on an empty tank.
Move: Do a 15-minute workout or “Champion Strut” to physically shift your mood.
The “No-Venting” Zone: Spend the day without complaining about the setback.
Affirm Your Light: Remind yourself that a “trial” is just a step toward a breakthrough.
Day 3 The Enthusiastic Re-Entry Now get back in the game with full force.
Share the Glow: Encourage someone else who might be struggling in their “messy middle”.
Start with “Yes”: Approach the first task of the day with high energy, even if it’s a small one.
Don’t Wait for Results: Decide to be happy with your effort today, regardless of the outcome.
Now is the time to Check and Make THAT PIVOT. I am screaming and cheering for your WINS !!!!!!!!!!!!!!!!!!
Tempting The Good & The…
I’m raising my hand, no both hands, I AM GUILTY. Just a reminder, fitness and nutrition go hand in hand it’s a binding relationship FOREVER. Now don’t misunderstand this because you can get fit on changing your nutrition without being physically active. As well as you can get fit without changing your nutrition. In both instances it will take longer and in both as you begin feeling good, your mindset changes and guess what happens?
You got it for the nutrition only you begin incorporating some type of activity of fitness in your life, walking, spinning, weightlifting, yoga, Pilates and the list continues. By the way all of it can be streamed on BOD , want details ask and I’ll share and you can join me and so many others.
Okay the tempting, that I’m guilty of sometimes. My nutrition is a 75/25 just being honest I haven’t made it to that 80/20. What are those numbers well it’s the so healthy and the off the record. Now to understand eating too much good has it’s backfire. I love salads, lots of greens, nuts, pumpkin, yams, all good right, of course. However too much for me because of the fiber can cause a GI disturbance yep unless the water consumption is increased.
I love nuts and good as they are for you an over consumption means increased fat you have to balance the servings. I fail every time. I try bulk purchasing and I bulk eat not good. I had to be reasonable stop tempting myself with the good. What did I do?, well I purchase the 100 calorie packets and I really limit myself what a change. How do I manage the other good, I purchase single servings so I won’t over indulge.
Now this was difficult as it cost more to purchase small than large but I had to stop the temptation because I have no control on good nutritional food and that goes for fruit. Fruit is good but too much converts into sugar and really I can’t burn that sugar in workouts including my daily activities. Tempting the good.
Now about the other I learned I’m not good with chips so I stop that purchase. Really I can eat a large bag of chips, drink lots of water and be satisfied as I huff and puff through a workout, 5 lbs feel like 20. Now when I have that craving, and I do; I purchase chips I serve myself a few and with tears I immediately toss the remaining in the garbage and the same when I bake and no one else wants anymore I toss it. I know wasteful why not freeze it. Really freeze it, nope I know how to defrost it so I toss out the temptation.
I know I’m not the only one that fight temptation so let’s be strong for each other and I’m tossing strength to you.
What Ignites YOU on Your Fitness Journey
There are days I’m not sure if I want to workout or when/ Now don’t misinterpret I hate working out because I love it, enjoy it; however there are days I just feel a bit lazy for awhile.
When this happens I can only justify for a few minutes because there really isn’t an excuse. With my streaming programs, the community that is involved I can do a workout in 10-45 minutes if I just want a change for the day because each workout has a calendar. If you have never had an inspiring, motivational community then you have got to try my community. Beachbody On Demand Homepage: https://www.beachbodyondemand.com?referringRepID=1262129. It’s a community like no other. ok now on with igniting
Okay I will go onto social media and see the inspiring comments from my previous workouts or view someone else on their workouts or just log onto wp and see inspiring posts from those I follow or and follow me. Fire is higher when I listen to one of my many pod casts and then I am lit, on fire and ready to prepare for a great workout more so a great workout. Sometimes we just need a little push.
When Do I Increase My Weights
My 
Weight lifting has become a HUGE part of my fitness journey, and I am still working on as well have improved on my nutrition which is major. I am fond of my home workouts for reasons I shall share later but my focus is on weight increase.
My workouts are with a trainer, and still at home. There is a sheet to record weights used and monitor growth and the trainer actually suggests when to increase the weights. I am good in following the trainers because they have more knowledge than I. However if my current weight use is still challenging I will not increase for reasons of : possible injury and compromising form to get the benefits. When I am able to lift, lunge or press with weights that are not challenging or I am able to do 3-5 more reps without feeling a challenge then I will increase my weights.
I know by how much well, this depends on what I have at home. There weights in between the 5 pound increase such as 10 to 12 instead of 15 or 15 to 17 instead of 20 and yes 20 to 22 instead of 25. Oh yeah I am speaking of dumbbells because I can increase in increments of 2 or 2.5 on the barbels. For me I have only that 12 on the dumbbells so I have to up my weights by 5 . Which I do with caution.
Cautious weight increase is important to stay on the journey without injury and to benefit from the challenge of increasing the weights. To a week of increasing weights and or reps with safety.
My Reasons for Combining Caridio and Weights
My fitness journey like so many has ups and down but there is one thing I know for certain it is necessary for me to combine my workouts with cardio and weights.
It took me awhile to like weights, what got me interested? There are a several reasons :
1. With my history of eating disorder it has assisted (not solely) in increasing my metabolism.
2. Weights has assisted me in giving shape to legs, arms and (in the works) lift that butt and the boobs.
3. I feel stronger also.
Now for the cardio- endurance, fat burning but so are weights, toning and leaning out muscles. By the way it took me a minute to realize with continuous weight training and no cardio, my muscles become define and contracted that it shorten my stretching another reason to combine the both.
All of my reasons for the combination which I am certain I have left out a few, these are my REASONS and may or may not apply to anyone else.
To a week of workouts, choose what works best for you and go get it.
The Ultimate Code
Why It’s Time to Pinky Swear to Yourself
Think back to the playground. Remember the absolute, unbreakable weight of a “pinky swear”? Or the elaborate secret handshakes reserved only for your closest circle? Back then, a look into someone’s eyes accompanied by “I promise” was an ironclad contract.
As we matured, those playground rules didn’t disappear; they just evolved. We traded pinky promises for “girl code” and “bro code” unspoken systems of respect, protection, and fierce loyalty to others.
We are incredibly good at keeping our word to the world. But today, I want to challenge you to do some deep self-reflection. When was the last time you kept a code with yourself?
True alignment and growth require that same aggressive intentionality, directed inward. It’s time to bring back the playground rules for your own personal development.
1. The Self Pinky Swear
Think about that one fitness routine you keep pushing to the back burner. Maybe your calendar feels too crowded, or maybe the workout itself genuinely scares and challenges you, so it’s easier to modify or skip it. Today, make a self pinky swear. No excuses, no rescheduling. Lock it in.
2. The Handshake Promise
Look at your nutrition. You don’t need a complete overhaul overnight, but you do need an honest commitment. Make a handshake promise to apply just one intentional change to your fuel today. Decide what it is, and treat it as an unbreakable vow.
3. Breaking the Wrong Code
We’ve all done it, adapted our behaviors, our speech, or our habits because we were influenced by environments or people that didn’t truly fit us. If you are living by a code that belongs to someone else, it’s time to break it. If a behavior doesn’t align with the person you are actively becoming, it has no place in your daily routine.
The Return of You
Personal growth isn’t about inventing a brand-new person; it’s about stripping away the external noise to reveal who you were always meant to be. It is time to show yourself the same loyalty you so freely give to everyone else.
It’s time for the return of YOU.
Which area are you going to focus on first for your own community challenge—the fitness commitment or the nutrition promise?
Shut Up, Sit Down, and Look in the Mirror: Reclaiming Your Title
Shut Up, Sit Down, and Look in the Mirror: Reclaiming Your Title
Harsh? Maybe. Necessary? Absolutely. Because honestly, I’ve heard it over and over again, and if we are being completely real right now—you keep doing the exact same sh*t over and over again.
You start. You stop. You say you want results. You say you want to elevate your fitness and level up your life.
So why the hell do you keep stopping?
You somehow find the hours for all that other mindless BS in your day, but when it comes to your own growth, suddenly you’re out of time? Let’s stop playing. Look at the calendar. It’s already May. Three long blinks from now, it’s going to be December, and you’ll be sitting there wondering where the year went, making the exact same resolutions for 2027.
If you don’t actually want the change, stop talking about it. Mouth open, feet stationary, it’s a bad look.
If your excuse is that you just don’t know where to begin, I’m taking that card out of your hand right now. Join BODi. Period. There is a program on there to fit literally every single fitness journey, no matter where you are starting from. No more “I don’t know what workout to do.”
And what about those changes you keep saying you need in your personal life? Stop trying to overhaul your entire existence in one day just to quit by Tuesday. Write down one action every single day, and complete it. Just one to get the momentum shifting. Yes, you’ll eventually advance to more, but starting with one daily non-negotiable gives you the ultimate weapon to erase all those fake-a$$ excuses you keep running back to.
Let’s be honest: your excuses are laughable. They have zero value, especially when weighed against the life and the body you claim you want.
So, what are you gonna do? Keep up the fake-a$$ behavior, or initiate and continue ACTIONS today?
Write it down EVERY DAY. Let’s move. It’s time to reclaim your championship title.
“The Triple Threat of Wellness”
Why Your PRs Matter Less Than Your Peace Balancing Fitness, Self, and Love
It’s normal to treat our lives like separate compartments. We have the “Gym Me,” the “Work Me,” and the “Partner Me.” But the truth? They are all fueled by the same engine. If your engine is stalling in your personal life, you can’t expect to hit top speeds on the treadmill.
The Body & The Mindset
Fitness is the Foundation: Moving your body isn’t just about aesthetics; it’s about proving to yourself that you can do hard things. When you keep a promise to yourself to work out, you build the integrity needed for every other part of your life.
Personal Growth is the Glue: You cannot pour from an empty cup. Personal development is the “active recovery” of the soul.
Relationships are the Mirror: Our fitness journeys often reveal our relationship patterns. Are you patient with your progress? Are you supportive of yourself when you fail? How we treat ourselves during a tough set is often how we show up for those we love
True health is a 360-degree view. It’s a heavy squat, a quiet mind, and a heart that’s open to connection.
The Hurricane Within
You Need to Stop Waiting for the Calm and Start Being the Storm
It would be easy to spend our lives waiting for the “right time.” You know “that perfect moment.” Waiting for the clouds to clear, for the critics to be quiet and for someone, anyone to give a nod of approval.
BUT here’s the truth: The world doesn’t owe you a path.
If you want to change your life, you have to stop seeking shelter and start becoming the weather. You have to be the Storm. A storm doesn’t ask for permission to move; it simply arrives with undeniable force.
The Foundation of the Storm. Before the world believes in you, you have to be the first one in the room who does. Self-belief isn’t a luxury, it’s the engine. When you become your own loudest advocate, you become unstoppable.
- Consistency is the wind: It builds momentum over time.
- Self-belief is the lightning: It provides the spark that changes everything.
Don’t wait for a sign. Be the sign.
Mindset Over Noise
Finding Your “Why”
I’ve been confronted on my blog and social media lately. And you know what? That’s okay.
I don’t always respond. In fact, I rarely do. I refuse to engage with anyone attempting to diminish positive actions just to accommodate their own negative perspective. We are all different, yet we share so much, but it seems the simple act of respecting others is becoming a lost art.
It’s Not What You Have, It’s Who You Are
We often get caught up in the external: our titles, our possessions, our socioeconomic status. But those things don’t define us. What defines us is who we are and why we do what we do.
Ask yourself: Are you living the life you want, or the life someone else designed for you?
You can be successful by society’s standards and still be deeply unhappy. I know people earning high six-figure incomes who lost their smile years ago. Material success is only truly enjoyable when it’s built on a foundation of personal happiness.
The Bridge to Success is Your Mindset
My focus will always be on fitness and the physical journey, but the truth is that your mindset is the engine.
- If your mindset isn’t right, your fitness will stall.
- If your mindset isn’t right, your professional life will suffer.
- If your mindset isn’t right, your personal peace will vanish.
A strong mindset helps you stay committed to the actions you know you need to take.
Take Action & Find Your Circle
Sometimes, staying on track requires partnership. We have to train our minds using tools such as books, podcasts, organized calendars and, we MUST limit our time with negative influences.
I know you already have the answer to your “Why.” Now, it’s time to apply the ACTIONS.
Make A Choice
The To Do Loop vs. The To Done Life
“Live life while it has LIFE” # iRefuseMindset
Have you done it? I know I have and I must focus and work hard at not repeating the behavior. Yes, staring at a beautifully written to do list that’s more of a historical document than a plan. You’ve rewritten it three times this month. You’ve talked about your goals over coffee, in the gym locker room, and to anyone who will listen.
But when you look at the scoreboard? You’re still sitting at Zero.
The Fitness Loop
In fitness, procrastination looks like “research.” You’re waiting to find the perfect program, the perfect meal plan, or the Monday where you magically have two hours of free time. You talk about the weight you want to lose or the strength you want to build, but your gym shoes are still pristine in the box. Rewriting your workout schedule isn’t a workout.
The Personal Gap
Personally, it’s the same trap. You have “someday” goals—starting that business, fixing that relationship, or finally reclaiming your confidence. You talk about the person you want to be, but you’re still acting like the person you’ve always been.
The truth is, planning is a master of disguise. It makes “organizing” feel like “progress.” But while you’re busy shuffling papers and waiting for the “perfect” time, time is doing the one thing it’s best at: running out.
Refuse to Stay at Zero
This is where you have to lean into the #iRefuseMindset. It’s not just a hashtag; it’s a hard line in the sand. You have to refuse to let your potential die on a piece of paper. You have to refuse to be the person who is “all talk” while your life stays stagnant.
As the founder of the #iRefuseMindset movement says: “Live life while it has LIFE.”
That means moving today. Not when the list is perfect. Not when you feel 100% ready. It means refusing to let another month go by where your only accomplishment is a fresh sheet of paper with the same old goals.
Break the loop. Start at Zero if you have to, but with a iRefuseMindset, refuse to stay there.
The Hold Me Down Standard
Why Your Circle Matters
In our journey toward growth, we often use the phrase “hold me down.” But let’s get clear on what that actually means. Real support isn’t about staying stagnant; it’s about having a foundation that rises with you.
If you are in my inner circle, “holding me down” means:
1. Fueling the Fire
When uncertainty creeps in, I need you to be the voice of inspiration. When I feel like throwing in the towel, remind me that I am a Champion. In my world, throwing away your success—whether it’s skipping that last rep or refusing to challenge yourself is simply not an option. Do a Pivot or modify.
2. Radical Accountability
In my personal life and relationships, don’t just agree with me to keep the peace. If I’m the one who needs to pivot my behavior, tell me. But please, hold my hand while I cry through the process and as I do the hard work of the pivot
3. Professional Support
Whether I’m chasing another degree, a new certification, or leveling up my business, stand by and cheer. Never discourage the pursuit of improvement, even as an entrepreneur.
4. The Fitness Standard with BODi
I believe in a “no excuses” lifestyle, but I also believe in meeting yourself where you are. That is why I lean so heavily into BODi. It offers the ultimate support system because it honors your unique path.
You can modify ANY fitness routine within the platform. Whether your love is lifting, dance, yoga, Pilates, or Barre, BODi has exactly what you need. You decide which trainer you want to lead you—and psst… you’re going to love them all. It’s about refusing to settle while having the tools to succeed.
I am cheering everyone on until the finish line of their own race. But if you can’t offer that same energy, please don’t stand in the line and block the view. I refuse to let the “hold-up” line slow my momentum.
As my friend says, #irefuse from the #iRefuseMindset. If you too refuse to allow others the stand in your path. Support the phrase and mindset irefuseapparel
The 10% Trap
Why Your ROI On YOU is Stuck at Zero
In the world of the #iRefuseMindset, there is one law that cannot be broken: “You only get what you give“. We often sit back and wonder why the changes we want, the ones we talk about, dream about, and write down in our journals haven’t shown up yet. We look at our “investment” in ourselves and see a 10% effort, yet we feel entitled to a 100% return.
Does that math make sense to you? Of course not. You wouldn’t put $10 in a bank and expect $100 back tomorrow. So why do you do it to your own potential?
Stop Bargaining With Your Greatness
Most people are looking for a “bargain” on their own growth. They want the results without the sweat, the success without the discipline. They give 10% of the action and then feel frustrated when life doesn’t hand them the trophy.
I’m here to tell you to stop being a bargain to yourself.
From 100% to 150%
I don’t just recommend that you show up; I am urging you to rule out 100% whenever you can. Why? Because you are a CHAMPION. You are built for the heavy lifting. You are ready for the pressure. When you give 150%, you aren’t just hitting a goal; you are creating a buffer. You are proving to yourself that you are no longer a slave to the “bare minimum.”
The Champion’s Action Plan
- Audit Your Effort: Be honest. Is that workout a 10% effort? Is that business plan a 10% effort?
- Kill the Discount: Decide today that you are worth the full price. No more shortcuts.
- The 150% Rule: Find one area today where you can go beyond “finished” and move into “exceptional.”
You know the change you want. You have the tools. Now, give the actions that match the vision.
Are you ready to stop bargaining and start becoming?
The Power Of Becoming …
The Storm
When You’re Ready to Just… Stop
I’ve been there, you’ve been there, we We’ve all been there. The weight of the goals, the noise of the critics, and the sheer exhaustion of “the grind” makes walking away look like the only logical option. When you’re at that breaking point, it’s usually because you feel like you’re fighting against forces you can’t control.
But here is the truth: you’ve been looking at the horizon when you should be looking in the mirror. You aren’t just a traveler trying to navigate a difficult season. You are the force that defines it. You’ve been fighting the wind for so long that you’ve forgotten you are the one who sets the temperature. People might try to dim your light or talk over your progress, but their voices are just static. You don’t need permission to exist, and you don’t need an audience to be powerful.
For the Unsure and the Hesitant
Uncertainty is a thief. It steals your time and your momentum by making you feel small. It whispers that you aren’t ready, that you need more “stuff,” more “likes,” or more “permission.”
If you stop now, you’re letting the world win by default. Take a breath, find your center, and remember: “No one can steal YOUR THUNDER when you are the F$%king Storm” #iRefuseMindset
The reality? You don’t need the world to be quiet for you to be heard. You don’t need a clear path to move forward. The most powerful version of you doesn’t wait for the conditions to be perfect—it creates its own conditions.
Own Your Intensity
The world might try to label your passion as “too much” or your ambition as “unrealistic.” Let them. Their inability to handle your energy is not your problem to solve.
When you decide to stop playing small and start operating at your full frequency, the “thunder” people try to take from you becomes untouchable. Why? Because you aren’t just making noise—you are the source of the power.
“No one can steal YOUR THUNDER when you are the F$%king Storm.” #iRefuseMindset @irefuseapparelofficial
The Bottom Line
A storm doesn’t ask for clearance to move through a valley. It doesn’t apologize for its intensity. It simply just is. Whether you are exhausted or just unsure, stop looking for outside validation. The energy is already inside you.
When Your High Wattage Energy ……..
Hits A Low Wattage Day
Have you ever had one of those days where you wake up with high energy, your day is perfectly calendared (right down to your workout), and then… the lights go out?
It’s as if someone flipped a switch and replaced your high wattage drive with a dim, flickering bulb. That happened to me a few days ago. I was stunned. For nearly an hour, I just sat there, unable to shake a sudden wave of negativity. Thoughts of what I hadn’t accomplished began to swirl: Why am I wasting time? Why am I behind on my fitness journey?
Deep breaths weren’t working. My calendar, once a clear roadmap, became a blur of unreadable tasks. I realized then that this wasn’t just “laziness”, it was fear. It was a cloud trying to block the growth I’m working so hard to achieve.
The Power of the Pivot
I did something I wouldn’t usually recommend: I did nothing. I allowed myself a few hours of downtime to just be.
When I finally felt the fog lift, I didn’t try to scramble and do everything at once. Instead, I pivoted:
- Prioritize: I picked the most vital tasks for that specific day.
- Reassign: I took the remaining tasks and spread them throughout the week.
- Protect: I made sure not to “overload” my future self.
I’ve learned that when I start simply erasing tasks because I’m overwhelmed, I end up feeling unaccomplished a month down the line. By reassigning instead of erasing, I’m keeping a promise to myself while respecting my current energy levels.
The Lesson
We all need to set boundaries—not just for other people, but for ourselves. Each day is a blessing and a chance to grow, even if that growth is just learning how to handle a bad day.
So, if your “wattage” feels low today: Assess, set your boundaries, and whatever you do—don’t be upset about today.
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