Permanent Fitness

A beautiful body doesn’t begin with a diet and/or a gym membership. It begins in your head.  It begins with self-respect, love and understanding that your mind and your body are interconnected. The path to a better physique is born from the union of the body and the mind. How we look is just a projection of how we feel… so start feeling fit, empowered, beautiful and deserving right now. The choices you make must be made out of love and respect for yourself, and then you will start getting real, permanent results.

It’s our attitude that has to change the way we feel about ourselves. Instead of following a list you become curious about what you put in your body because that will be the building material for the new beautiful you. Pick your own sport, your own way of staying active, whether it’s running, cycling or swimming or a team sport. You find your own “it” that will make you happy while keeping you moving, you just need to try it all to see which activity is the right one for you. Motion is life and life is for you to enjoy. 

In order to shape your body you must shape your mind first, treat your body with respect and provide it with everything it needs, choosing your activities and what you eat mindfully. To change on the outside you need to start with the person you are inside, give it your full attention, care and love and see it transform.

Recipe For Success

Are you looking for an incredible recipe to succeed in life? Is Oprah, Bill Gates, Obama, Mark Zuckerberg or J. K. Rowling one of your role models? Well, well, you have landed at exactly the right spot! Today, we are to unveil a secret sauce of daily habits that are known to turn a normal person into a successful individual. This recipe, if followed in its entirety, can take many of you a lot closer to your dreams, no matter how huge they are!

First things first: Don't let the sun catch you in bed! None of us can forget our adults singing to us: "Early to bed and early to rise, makes a man healthy, wealthy and wise!" Well, this childhood simile in fact forms the core of leading a successful life. Trust these words to be the best of wisdom. All successful people wake up absolutely early. The earlier they begin their day, the more time they have to get things done.

Read, read & read! But not just for pleasure. Reading is an absolutely important element in the daily lives of highly successful people because it lets them learn from the mistakes of others. Even if it's just half an hour a day, read something.

Don't sit idle! Planning is everything! Successful individuals pre-plan their day-to-day lives. This allows them to make the best use of the day and get much more work done than those who go about without planning. It is very important to note here that planning isn't just about setting objectives but you must work hard towards achieving those goals.

Exercise self-control .People who do well in life are those who have exceptional abilities of self-control. Disappointments don't let them down and success doesn't make them over-excited. Keep impulsive decisions at bay if you really want to achieve something in life. Push yourself to exercise. No one is going to do it for you. Because food is the most abused anxiety drug and exercise is the most underutilized antidepressant is why the world of 7 billion has seen only a handful of successful people. Regular exercise makes you feel good about yourself, keeps the body strong, and allows the mind stay alert. Successful people absolutely don't argue about time constraints because as a matter of fact, 70 percent of successful individuals say that they are able to find a way to exercise daily. Encircle yourself with people smarter than yourself. *Wink* It is kind of ludicrous but success comes a bit more easily when you surround yourself with people who are intellectually smarter than your own self. Being in such company, you are exposed to the knowledge and charisma of more experienced individuals, which directly can influence your own knowledge and shape your personality. And Take Risks! A famous saying goes that "if something doesn't challenge you, it doesn't change you." Successful individuals are very open to risks and challenges because it's not always possible to play safe. However, taking well-calculated risks can open many doors of opportunities for advancement in not just career but in personal life as well. 

Life's To-Do List

If I don't write things down, there's a good chance I'll forget half of what I need to do. Maybe you're the same? I use "to-do" lists all the time to keep me organized and on track in my daily life. Then it occurred to me that a few good lists could also help me stay on track in my emotional/spiritual life. It's so easy to focus on what's wrong that we sometimes forget how easy it can be to focus on what's right. Especially when we're feeling down. When your mind won't release you from the gloom, wouldn't it be nice to have some lists at hand to remind you just how wonderful your life really is? Instead of "to-do" lists, think of these as "To Be Happy" lists, perfect for that much-needed jolt of perspective or positivity. I look at my lists every day, and they make a big difference.

Take a little time, in a quiet space if possible, and make the following four lists. Write freely! It's not possible to have too many items on these lists, and you can always add more at any point in the future.

1. The Gratitude List:  Gratitude is one of the quickest paths to happiness, a sure-fire way to feel good about your life.  Gratitude rocks! What are you grateful for? Write down everything that contributes to your life in a way that makes your soul full with gratitude. You'll soon see there's a lot of good going on in your world.

2. The Proud Accomplishments List:  What are you proud of? What hardships have you overcome? When did you move forward beyond some fear that tried to hold you back? Write these moments down. We forget how strong we are, and how resilient we can be. When we're going through hard times, we're often not able to see ourselves as worthy or productive. Read this list when you're determined to put yourself down; it will lift you back up.

3. The People You Love and Who Love You List: Nothing makes me happier than connecting with the people I love. What about you? Who are the people you care most about? Who accepts you just as you are? Make a list of all the people you love deeply, as well as, those who love you deeply. Most likely these are the same people, the ones you turn to over and over, the ones you call "family." Just reading the names of those most important to you will carry their energy into the moment, and will warm your heart immediately.

4. The Inspirational Mantras List:  My friend once said to me, "There's no justification for lack of love." I think of these words all the time; they inspire me. We all come across certain mantras, lyrics or passages that deeply resonate with us. What are yours? Write down your favorites. Create a list with those words that have inspired you the most, that have helped you find perspective or have simply made you smile. A glance at this list could lead you to your next "a-ha" moment and inspire a real change in the way you're approaching your life.

Simply making these four lists is a wonderful exercise that will have you feeling more grounded in the good. But don't stop there. When you're done, scatter them around your life — one in your purse or wallet, one in your nightstand, one at work — so that you're always surrounded by easy reminders of what's working in your life.

If you can, put all four lists on one document and allow yourself to be blissfully overwhelmed by the fulfilling life you've created. And by all means, if you can think of other lists you want to create that inspire positivity, write those down too. You can never have too many reminders of all that's beautiful in your life.

Happy listing! 


#ModelLife: Stop putting judgements, labels and limits on yourself. You can do, be and have anything you set your mind to.  #LiveYourDreamsNow #LoveYourSelf  #Maximizeyourlife

~~~ #JQueNow 💟💟

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What's Your Strategy?

If you have a fitness, body or health goal, a well-defined and effectively developed strategic wellness plan can help you achieve it. Strategy plays an important role in reaching any goal successfully.

Using my experience, in-depth research and knowledge of the latest techniques and technologies, I can design a unique fitness strategy and wellness plan based on your goals, your levels and your lifestyle. 

I'm accepting new clients. 

Schedule a complimentary consultation today at

I Dare You To .......

Looking for motivational quotes to kick start your day? This post is literally buzzing with all the inspiration and motivation you could ever need to get out of bed with a fire in your belly. Whether it is yourself, a friend, boyfriend, girlfriend, colleague, boss or someone in the family – I encourage you to use any of the following inspirtional quotes to rise, grind and push towards acheiving success. After all, every morning is a beautiful celebration of opportunities that life has to offer.

1) Great attitude is like a perfect cup of coffee – don’t start you day without it. 

2) Good thoughts precede great deeds. Great deeds precede success. 

3) Success comes to those who have the will power to win over their snooze buttons. 

4) This message is to remind you that you are beautiful, talented and one of a kind. No one can stop you from doing anything that is on your mind.

5) Don’t wake up with the regret of what you didn’t accomplish yesterday. Wake up and think about what you will achieve today.

6) The biggest sources of motivation are your own thoughts, so think big and motivate yourself to win big.

7) The greatest inspiration you can ever get is to know that you are an inspiration to others. Wake up and start living an inspirational life right now.

8) This is not just another day, this is yet another opportunity to live your dreams now.

9) Even the smallest of thoughts have the potential to become the biggest of successes… all you have to do is get up and get busy living your dreams now

10) Don’t blame God for not showering you with gifts. He gives you the gift of a new day with every single morning.

I dare you to start living your dreams now!


Train with Purpose


The entire basis of a training system is that it is organized, progressive, follows evidence-based best practices and helps clients achieve their goals of improved health, strength and body composition. Whether or not your goal is to be a professional MMA fighter or to run your first marathon, your training program should reflect and enhance those goals. If you are working out haphazardly or you find yourself resting for long periods of time between sets, you are not training with purpose.

Training with purpose should be uncomfortable most of the time. Even if you're doing the ‘right exercises’ but no longer find yourself challenged, there is no adaptation, no progress and no purpose.

Remember your goals

We've all had moments of weakness during a workout or while trying to adhere to a healthy meal plan. The trick is to remember those key reasons why you started.  Whether you're goals is getting fit for and event or trying to change your body for life, make it your purpose to train with positive mind and stay focused on reaching your goals.

To successfully reach your goals, I encourage you to discipline yourself through consistency, hard work, and dedication!