Welcome to day 2 of the Challenge! Today, we will embark on the first part of our journey into improving our mindset which is the first key to opening the majestic door to mastering our health and fitness and eventually any endeavor we choose to master in our lives. 

We will spend the next 5 days of this challenge on mindset.

First, I would like to define mindset as I see it:

“Mindset is an established set of attitudes about yourself and your circumstances that determine your actions, feelings, and progress.”

Know that your views and beliefs will ultimately shape your outcomes.  They are self-fulfilling prophecies.  Just look at your strongest beliefs in life and look at your reality.  By and large, they are the same.  

These beliefs, however, can be changed.  They will take focus, effort and time, but they can be changed for the better, by working first on your mindset. 

Within the next 5 days you are going to take small yet significant steps to upgrade your mindset.  

Here’s our work ahead.

Your 5-Day Mindset Work:

  1. Get Focused on your One Priority
  2. Get clear on your Why
  3. Get set on your One Year Vision 
  4. Get Dialed in on your One Habit
  5. Get Your One Habit Automated

Changing your life may require you to change your tribe.

Please really let that sink in.  Sometimes you need to let go of certain people and things to live your ideal life; a life that you define as wonderful. 

You have a tribe in this 14-Day Challenge that is ready and willing to change their health, fitness & entire life for the better.  You are brave.  You have me and a whole community of kind, wise, courageous & adventurous people on this journey with you.  Our power as a community adds to your strength, focus and follow through. 

Even if it’s just for 14-Days, please stay away from anyone that brings negativity to your life.  Especially if that negativity focuses on your health, fitness or your commitment to improving yourself.  In cases that it’s impossible to avoid, just limit the time that you are around these people.  They are a blessing for sure, but a blessing we can do without for a couple of weeks while we get our mindset and health in order.

My aim with sharing the power of mindset is to give you a simple blueprint that can be completed within 5-10 minutes per day that keeps your eyes on your Vision, your One Priority and your habits in line with your Vision.   

I want to keep it ultra-simple for you so that it requires little effort to start, is effective and is sustainable so that benefits increase over time. 

Personally, I spend about 10-15 minutes every morning with my mindset routine and it’s something I look forward to each day.  Since I have been using it there is more flow to my day and more focus on my target. 

May the Focus be with you. 

I want to share with you the immense power of focus.  Especially focusing on one thing at a time. It’s HUUUUUUGE and Nobody really does it anymore!!  

Ok, Let’s put FOCUS into ACTION through this exercise today. 

Decide what is the most important thing about your health & fitness that if you could change for the better would improve your entire life the most.

This will be Your One Priority that will be the centerpiece of focus over the next several days of mindset work in this Challenge…and ideally for the next 60 days or so.   

Here are some ideas to get things going for you.

ILLNESS – If you have an illness that prevents you from living a healthy life, that could very well be your one thing.  If you can improve and even heal this illness, think about how much better your life will be.

ADDICTION – I am definitely not an expert on addiction, but I think it is of paramount importance to add here and I am happy to support you to the best of my ability if this applies to you.  Addictions that directly and adversely affect our physical health and wellbeing such as addictions to smoking cigarettes, illegal drug use & alcohol consumption, could be the most important thing to conquer first on your health quest. 

PAIN – If you have chronic pain, this affects everything in your life.  If you could improve it and perhaps heal it, imagine how much better you will feel.  There are natural approaches that can heal pain.  Personally, I had a lower back pain issue that I feared couldn’t be healed.  The pain was so intense I slept in a reclining chair for 10 months and couldn’t walk for more than 5 minutes without stopping.  Honestly, It was a form of hell for me.  It took me over 2 years, but it’s gone now.  And my life is sooooo much better now.  If chronic pain is an issue for you, this may be the best thing to focus on and improve first.

FAT-LOSS – In general, this is the one that most of my clients come to me to help them with.  I highly recommend it if you know that you are overweight.  Losing excess fat has so many health benefits., such as 1) Decreased risk of diabetes 2) Lower blood pressure  3) Improved cholesterol levels  4) Decreased risk of heart disease and certain cancers 5) Improved mobility  6) Decreased joint pain  7) Improved blood sugar levels  8) Decreased risk of stroke  9) Reduced back pain 10) Lower inflammation  11)  Better Sex drive…and the list goes on.  Fat-loss is very easy to measure and know 100% that we are making progress.  If fat is your biggest problem, make fat-loss your One Priority.

MUSCLE GAIN – This is the 2nd most popular goal of my clients.  To completely transform your body, look at 3-5 years of training at least twice a week and more ideally 3-4 times per week for between 45-60-minutes per session.  I am not saying this to scare you, or for you join my training program. I just want you to know what you can expect.  Most men can build 1-2 lbs (450g – 1kg) of muscle per month and most women can build 0.5 – 1lb (250g – 450g) of muscle per month.  And that’s using an excellent strength training routine and diet, ideal amount of sleep every night, proper recovery, and low stress. Although you can make noticeable changes in your physique in the first 3-months of training 2-4 times per week at 45-60 minutes per session, please look long-term if your #1 goal is building a sexy, muscular body.  Once you get the bug for strength training though, you will love every REP of the journey. 

PERFORMANCE – I work with a few clients whose main purpose for training and nutrition coaching is to improve their performance at work.  I work with business professionals, singers and actors who need the power and stamina that their work demands of them.  I have definitely experienced an upgrade in my power, focus and stamina from increasing my health & fitness.  If you feel that having more power, strength and stamina in order to have higher performance in your work or life, this may be the best thing to focus on first.

HEALTHIER HABITS – Some people are happy with their health and they just want to improve a habit or two over the next 6-months. This is straightforward and very easy to focus on.  For some people that may be drinking an ideal of water each day.  For others it may be getting really good sleep.  If this sounds like an approach that you feel would benefit you the most, please choose a habit that is most fitting. 

I hope I gave you enough examples here to get you focused on your One Priority.  Now it’s time for the fun part!  Good luck!  If you would like some clear samples for each category above, click here for some One Priority samples.

What is Your One Priority?  What is that vital thing about your health & fitness that if you could change for the better, would improve your life the most?  Write it down in one sentence

Please do it now. 


Please post your One Priority in the comments today. 

Make sure that it is only one sentence.

Well done!! You have made the first step to getting your mindset in order by deciding your One Priority. Congratulations!!!

If you need help, please post your problem in the comments below and I will help you. 

Well, that’s for today.  I look forward to seeing you tomorrow for Day 3 – where we will continue our focus on mindset and get you clear on the reasons your One Priority is so important to you.  We will focus tomorrow on YOUR WHY!  

Have a magnificent day!  Thank you and Aloha!!