Subscribe to continue reading
Subscribe to get access to the rest of this post and other subscriber-only content.
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 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.
It’s Not Too Late
Reclaiming Your Vitality At Any Age
Lately, I’ve been hearing a recurring theme from both men and women: “You don’t understand, I’m in my 40s (or 50s, or 60s)… working out just isn’t for me anymore, even though I really want to.”
Really? If that is the narrative you’re telling yourself, or if you know someone who is I’m here to tell you to STOP. I don’t say this to be harsh; I say it because it’s the truth. We often find the time for everything and everyone else, yet we let our own health slip to the bottom of the priority list. Unless you are physically incapable of movement, the “too old” excuse is simply a barrier you’ve built for yourself.
How to Actually Start (Without the Burnout)
The biggest mistake is trying to compete with the version of yourself from five or ten years ago. That version has no value today. You are a beginner again, and that is okay.
- Start Small: Commitment begins with just a few minutes a day, a few times a week.
- Expect Resistance: Your body might object at first. It’s used to the routine you’ve given it. But with consistency, it will respond.
- Set Realistic Goals: Forget the 45 minute cardio sessions or 30 lb weights for now. If you haven’t moved in a while, jumping into a two-mile run is a recipe for injury, not success.
- Pace Yourself: Listen to your body. Slow and steady isn’t just a cliché; it’s the only way to build a foundation that lasts.
Why It’s Worth the Effort
When we embrace movement in our 40s, 50s, and beyond, we aren’t just “working out” we are age-proofing our lives. Here is why fitness is a total game-changer as we get older:
- Combat Muscle Loss: Strength training helps maintain independence and mobility by keeping your muscles active.
- Bone Density: Weight-bearing exercises are your best defense against osteoporosis.
- Metabolic Boost: Regular activity helps manage energy levels and keeps your metabolism firing.
- Mental Clarity & Mood: Exercise releases natural endorphins that fight stress and keep your mind sharp.
Believe in the Change
If you REALLY want to see a change, you have to start by believing it’s possible. You have the power to make this chapter of your life the strongest and most vibrant one yet.
If you’re not sure where to begin and need a community that understands the journey, join the BODi community. Then join the 10 minute workouts. Let’s hold each other accountable—reach out once you’ve joined, and you’ll be entered into a drawing for a special surprise gift!
Embrace the journey. Celebrate your strength. It is never too late.
The Audience Of One
Stop Waiting For The Applause
The world we live in is designed for the “like,” the “share,” and the external validation. We post our workouts and our work, waiting for the digital high five to tell us what we did matters. But here is the truth: The audience doesn’t always see, and they don’t always know.
They don’t see the morning you woke up at 4:00 or maybe 5:00 AM to finish that fitness routine when your body was begging for more sleep. They don’t know about the three hours you spent staring at a blank screen before the words for your latest blog finally clicked into place. Because they aren’t there for the struggle, they shouldn’t be the ones you rely on for the celebration.
It is time to applaud yourself. When you hit “publish” on that blog or “finish” on that workout, don’t wait for a notification to tell you it was a success. The success happened the moment you chose discipline over distraction. Whether the world sees it or not, the growth is yours to keep. Celebrate your consistency, honor your effort, and be your own loudest fan.
You’ve Traveled a Distance
The Distance Between You And Their Approval
The Reality Check
Have you ever wondered why you can crush it in one area of your life, but in the areas where you really need a breakthrough, you find yourself stalled. You’re waiting for someone else to tell you it’s okay to move?
Here is the truth: You are looking for validation from people who are still parked in the lot you left miles ago.
Why They Can’t Validate You? It isn’t always malice. Sometimes people project their own limitations onto your potential. They offer “alternatives” to your fitness goals because your momentum makes them feel stationary. They give relationship advice while theirs is crumbling. They question your entrepreneurial spirit because they can’t see the vision you’re building.
Your Road Your Destination. You’ve already traveled the distance. You’ve waded through the unknown and climbed mountains they haven’t even looked at yet.
- Their “normal” is not yours.
- Their “safe” is your “stagnant.”
They cannot validate a destination they’ve never been to. Stop waiting for a green light from people who don’t even have a map to where you’re going.
The Cost Of Holding On
The Great Distraction
It is an easy conversation. The talk about “becoming,” but we rarely talk about “releasing.” To evolve into the person you are meant to be, you must first identify what is distracting you from the necessary actions. Not always easy, especially when applied to “self.”
Old Habits New Barriers
Distraction usually wears the mask of an old habit. It’s the comfort of the familiar, even when that “familiar” is toxic or stagnant.
- In Personal Growth. It’s the cycle of procrastination or self-doubt.
- In Relationships. It’s clutching onto the mishaps of the past. If you are focused on old wounds, you are too distracted to grow into new, healthy connections.
- In Professional Life. It’s allowing a single fumble to dictate your future potential.
Action vs. Void
The most dangerous distraction is replacing intentional action with activities of zero value. Doing nothing is a choice, but it’s a choice that pays no dividends.
The Bottom Line. There is no value in the things that hold you back. If it doesn’t contribute to your evolution, it’s time to release it. Stop letting yesterday’s “fumbles” hinder today’s actions.
The Solitude of Success
When the Room Gets Quiet: Finding the Strength to Grow Alone
You hear it, I hear it. Somedays the number of times I hear it is concerning (depending on the person saying it). “Community” and “support systems” in the world of personal growth. We’re told to find our tribe and lean on our circle. But what happens when you realize the circle you’ve leaned on for years was never actually holding you up?
There is a specific, sharp kind of silence that happens when you realize a long-term friend was quietly rooting for your failure. It’s a betrayal that hits your mental health and your physical momentum all at once. Suddenly, the outings, the shared secrets, and the family gatherings feel like a movie you misread. Momentarily your energy is gone, only for a moment.
The “Solo” Phase of Fitness
In fitness, we look for workout partners to keep us accountable. But when you are dealing with personal disappointment, your time on the mat or in the gym becomes more than just a workout, it becomes your sanctuary.
When you feel alone, your growth has to become personal property. You aren’t doing that extra set for the “likes” or to prove a point to a friend; you’re doing it to prove to yourself that your worth isn’t tied to their approval.
- The Weight of Betrayal: Use that hurt as fuel. When you feel like you’re standing alone, let the discipline of your routine be the floor beneath your feet.
- The Toxicity Detox: Just as we remove processed foods to help our bodies thrive, we must remove “corrupt cells” from our social lives to let our spirits breathe.
Why Being “Alone” is a Growth Requirement
You aren’t the first person to experience this, and you won’t be the last. In fact, most “next-level” breakthroughs happen in the moments when the crowd thins out. This is where you find out who you are without the noise of other people’s expectations or hidden agendas.
There are people who will smile at your face while trashing your progress behind your back. It’s okay if they don’t believe in your vision. Remember it’s not their vision. It is never okay to let their lack or anyone’s lack of belief become your reality.
The New Equipment. Your True Community. Think of your community as “supportive equipment.” If a piece of gym equipment is rusted or broken, it’s not just useless it’s dangerous. You wouldn’t keep using a treadmill that trips you; don’t keep “friends” who do the same.
The next level of your Greatness is waiting on the other side of this disappointment. It’s a higher, cleaner altitude. Toss out the dead weight, lace up your shoes, and keep moving. You are worth more, you’ve always been worth more, and the view from the top is much better without the baggage.
The Anatomy of Stillness
Your Body, Eyes, and Breath Are the Remote Control for Your Brain
Mindful Meditation
In meditation, we often focus on “emptying the mind.” However, the mind is notoriously difficult to grab hold of directly. Instead, we use the physical world—our biology—as a gateway. Here is how the body, eyes, and breath function as the “hardware” for your spiritual “software.”
I. The Body. The Antenna
- For Beginners. It’s all about comfort and alignment. Beginners often struggle with back pain or fidgeting. The goal isn’t to be a statue; it’s to create a “dignified” posture that signals to the brain that you are awake but relaxed. A straight spine allows for better lung expansion and prevents the “slump” that leads to sleepiness.
- For Advanced Practitioners. The body becomes a map of subtle energy. Beyond just sitting straight, advanced practice involves “scanning” for micro-tensions in the jaw, pelvic floor, or behind the ears. The body acts as a biofeedback loop; once the physical shell is perfectly still, the boundary between “self” and “environment” begins to blur.
II. The Eyes. The Focus Point
- For Beginners. It’s the eyes, they are the primary source of sensory input. Closing them helps cut out distractions. However, if you find yourself falling asleep, a “soft gaze” (Drishti) on the floor 3–4 feet in front of you can keep you grounded without overstimulating the brain.
- For Advanced Practitioners. The eyes are used to direct internal focus. Techniques like “Shambhavi Mudra” (looking toward the third eye) or keeping the eyes half-open with a “panoramic gaze” help maintain a state of “witnessing.” At this level, the eyes aren’t looking at things; they are resting in a state of non-dual awareness.
III. The Breath. The Bridge
- For Beginners. The breath is an anchor. When thoughts wander (and they will), the physical sensation of air entering the nostrils provides a “home base” to return to. It’s the simplest tool to activate the parasympathetic nervous system.
- For Advanced Practitioners. The breath is refined. It becomes “thread-like”—so thin and quiet it’s almost imperceptible. Advanced practitioners may use Pranayama (breath control) to move energy or “breath retention” to access deeper states of stillness where the heart rate slows significantly, allowing the mind to drop into profound silence.
Integrating the body, eyes, and breath isn’t just about doing three things at once; it’s about creating a “closed-circuit” of awareness. When these three elements sync, you move from trying to meditate to actually being in a meditative state.
Here is how to combine them into a unified practice for both a quick reset and a deep dive.
The “Unified Field” Technique Combining the Big Three
To combine these effectively, think of them as a sequence: The Body sets the stage, the Eyes lock the focus, and the Breath powers the experience.
The 10-Minute “Action Schedule” (The Power Reset)
This is for the busy professional or creator who needs to shift gears quickly.
- Minutes 1-2 (The Set-Up): Sit tall. Imagine a string pulling the crown of your head toward the ceiling. Feel your sit-bones heavy on the chair.
- Minutes 3-5 (The Lock): Close your eyes and “look” at the space behind your forehead. At the same time, take three deep “cleansing breaths”—inhale through the nose, sigh out the mouth.
- Minutes 6-10 (The Flow): Now, let the breath become natural. Every time you inhale, feel the length of your spine (Body). Every time you exhale, soften the muscles around your Eyes.
The Result: You aren’t just sitting; you are a “winning wave” of calm efficiency.
The 30-Minute “Deep Dive” (The Transformative Journey)
This is for exploring the inner landscape and building long-term mental resilience.
- Phase 1: Physical Grounding (10 Mins): Start with a slow body scan. As you bring awareness to each part, imagine your breath moving into that space. If your jaw is tight, “breathe” into it until it releases.
- Phase 2: The Horizon Gaze (10 Mins): Slightly crack your eyes open. Don’t look at anything; just let light in. Link your breath to this gaze. As you inhale, your internal focus expands; as you exhale, it settles. This creates a “panoramic awareness” where you are the observer of your thoughts.
- Phase 3: The Refined Thread (10 Mins): Close your eyes fully. Your body should now feel weightless but steady. Make your breath so quiet you can barely feel it. In this silence, the “iRefuse” mindset takes root—you refuse the pull of the past or future and rest entirely in the present.
The Contract For Change
Stop Watching from the Sidelines
It’s a normal behavior for many of us. Common for so many with no change; today it STOPS. We are hours away from turning the page on April. For many, that January 1st version of yourself—the one with the fire, the big goals, and the clear vision—feels like a stranger. Maybe you didn’t just lose the way; maybe you stopped looking for the path altogether. Perhaps that goal is buried under a pile of “life got in the way.” You try to find the motivation, but you’ve lost the map.
Here is the hard truth: Motivation is a feeling, but a Promissory Note is a legal-grade commitment. When you sign a note for a loan, you acknowledge a debt. Right now, you owe a debt to your future self. It’s time to pay up.
I am challenging you to:
- Write it down: Use the template below. Physically write it
- The 14-Day Rule: Your end date cannot be more than two weeks away. No long-term fluff. Just hard actions.
- The Daily Look: Post it where you brush your teeth or brew your coffee. You cannot ignore your own signature.
Once those 14 days are up? You don’t stop. You write another one. We win this game two weeks at a time.
I’m sharing just for you. Your Personal Template: The Promissory Note
I, Insert your name , acknowledge that I have drifted from the goals I set for myself. I refuse to let the excuses of the past four months dictate the next two weeks. Why your name to make it personal and not the ordinary note. it’s binding.
I COMMIT TO THE FOLLOWING ACTIONS:
DUE DATE: [Insert Date 14 Days from Today]
I will look at this note daily to remind myself that the game is mine to play, and I am choosing to stay in it.
Signed: __________________________ Date: __________
Fuel Your Results
Why Effort Isn’t Always Enough
You’ve been consistent, your fitness is on point, and you’re showing up for yourself every single day. But let’s be honest, sometimes the effort we put into our workouts doesn’t feel equal to the changes we see. If you feel like your hard work is stalling, it’s time to fuel your results by checking the status of your intake. True progress requires more than just showing up; it requires a mindset that values nutrition and hydration as much as the movement itself.
The Missing Link
Fitness requires fuel. It’s not just about eating; it’s about food that feeds the muscle. Whether you are focused on toning or building, your nutrition must match your mission. A common mistake is a calorie deficit that is actually too deep. When the gap is too great, it can stall the very body changes you’re working so hard to achieve.
The Mindset Factor
True growth requires a mindset shift that sits right alongside your nutrition. Mindset holds a valued position in every area of our lives—it isn’t reserved just for your career or personal milestones. It is the foundation of your physical transformation, too.
Adapt, Don’t Diet
This is why I advocate for the nutrition plans through BODi. These aren’t “diets”; they are adaptations. With just a few tweaks to your current intake, you can align your fuel with your fitness goals.
Don’t Forget the Water
Finally, let’s talk hydration. Some think it’s optional or wait until they feel “thirsty” to drink. By then, your body is already craving what it lacked hours ago. Proper hydration is a non-negotiable for satisfaction in your fitness journey.
Ready to level up?
Come follow me to BODi and let’s find the plan that supports your fitness satisfaction. Let’s make sure your fuel finally matches your ambition.
You must be logged in to post a comment.