The Pursuit of Happiness

Happiness is generally used in the context of mental or emotional states, including positive emotions ranging from contentment to joy. It is also used in the context of one’s personal life satisfaction, which is subjective.

Happiness is a state, not a trait. It is not a long-lasting, permanent condition or personality trait, but a more fleeting, changeable state.

Happiness should not be confused nor conflated with meaning, pleasure, joy, purpose, ecstasy, bliss, or other more intense feelings.

The most commonly agreed upon factors important for overall happiness include:

* Freedom and Autonomy * Financial Security * Physical Health * Family * Social Relationships * Moral Values * Experience of Positive Emotions

All of the aforementioned factors can contribute to a happy life. Extensive research has found, however, that (good relationships) are the most vital component. To improve one’s overall happiness, the most effective method is to be conscious of and honest about areas of lack and deficiency and regularly work on enhancing the quality of your experiences in each of the categories that most contribute to feelings of happiness.

The Benefits of Positivity

More Productivity

Greater Resiliency

Better Relationships

Lower Stress and Anxiety

Less Sadnesses and Depression

More Kindness

Stronger Connection

Increased Life Span

You’ll Feel Happier

Increased Physical Health

Improved Mental Health

Boosted Immune System

Better Relationships

Higher Self-Esteem

It Can Give You Perspective

Positivity gives a sense of happiness, possibility, reward and safety, and unlike negativity, positivity allows our thoughts to be healing, imaginative, hopeful and creative.

The Benefits of Friendship

Increases one’s sense and feelings of connection, belonging and purpose.

Boosts one’s feelings of happiness and reduces feelings of aloneness, vulnerability and stress.

Improves feelings of self-confidence and self-worth.

Helps people cope with traumas such as death, relationship break-ups, illness, disappointments, etc.

Qualities of a Good Friend


In order to be a good friend one must innately be a loving person.


Everyone needs and wants to feel and know that they are supported. A good friend is supportive of you and what you endeavor to do.

Active Participation

True friendship, in order to maintain and flourish, is a bond with and commitment to another that requires regular gesturing and participation.


Actions speak and impact much more than words.


Giving of oneself including time is the glue that holds friendships together.


Trust is of the glue that holds relationships together. Trust, however, must be deserved and earned.


Friendship is not of nor for the selfish. True friendship is altruistic and unconditional love.


A person uninterested in or incapable of empathy will never be a good or true friend.


A good friend cares about you the person and your well-being.


A true friend is dependable, present, never too busy, prioritizes you and the relationship, and never has excuses.


A sense of humor, laughter and fun are quite important in friendship.

Good Listener

The best type of friend is an interested, patient, non judgmental, encouraging listener.


Without loyalty there is no true friendship.


A real friend endeavors to encourage and help illuminate the best in you while lovingly accepting the reality of who you are.


Negativity and negative people can be toxic and poisonous. Be careful… If their way of being is negatively affecting you, be wise and if necessary, steer clear.


Everyone should be forgiving. Especially those who are supposed to be friends.


The best people and friends have a spirit and lifestyle of generosity.


Do not subject yourself to nor burden yourself with the intolerant and impatient. A person who is either with you has issues and is not a safe or healthy friend.

The Benefits Of Weight Training

Makes You Stronger

Strength training helps you become stronger. Having functional fitness allows you to more indefinitely be able to perform daily physical tasks. It also helps improve athletic performance in sports that require speed, power, and strength.

Burns Calories Efficiently

Strength training helps boost your metabolism in two ways. First, building muscle increases your metabolic rate. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories at rest. Second, research shows that your metabolic rate is increased up to 72 hours after strength-training exercise. This means that you’re still burning additional calories hours and even days after your workout.

Can Help You Appear Leaner

As you build more muscle and lose fat, you will appear leaner. This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound.

Lowers Your Risk Of Injury

Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can reinforce strength around major joints like your knees, hips, and ankles.

Boosts Your Self Esteem

Strength training can add a major boost to your self confidence. It helps you overcome challenges, work toward a goal, and appreciate your body’s appearance and strength.

Makes Your Bones Stronger

Strength training is crucial for bone development. Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger. Having strong bones reduces your risk of osteoporosis, fractures, and falls, especially as you age.

Improves Brain Health

Those who engage in strength training may have better brain health and protection against age-related cognitive decline.

Promotes A Better Quality Of Life

Numerous studies have linked strength training to increased health related quality of life.


A perceived or actual bad day does not equal a bad life.

Not all thoughts are true.

Feelings though valid are not necessarily nor always fact.

The only way out is through.

Your worth is not contingent on circumstances. You are always enough.

Nothing stays the same. Life guarantees this.

You can't be everything to everyone. Stop torturing yourself trying to be.

Be gentle with yourself and listen to and trust your inner voice.

You're not alone. Never isolate yourself and when troubled or in need, ask for help, but from the helpful and unconditional sort.

Focus on the things that you can control. Let go of the rest.

The Benefits of Walking

Improve Circulation

Walking wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart.

Shore Up Your Bones

Walking can help stop the loss of bone mass for those with osteoporosis. In fact one study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40%.

Enjoy a Longer Life

Research finds that people who exercise regularly in their fifties and sixties are 35% less likely to die over the next eight years than their non-walking counterparts. That number increases to 45% less likely for those who have underlying health conditions.

Lighten Your Mood

Walking releases natural pain­killing endorphins to the body-one of the emotional benefits of exercise. A California State University, Long Beach study showed that the more steps people took during the day, the better their moods were.

Lose Weight

A brisk 30 minute walk burns 200 calories. Over time, calories burned can lead to fat loss.

Strengthen Muscles

Walking tones your leg and abdominal muscles and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.

Improved Sleep

Studies found that people who took regular walks were more likely to relieve insomnia than those who did not walk for exercise.

Support Your Joints

The majority of joint cartilage has no direct blood supply. It gets its nutrition from joint fluid that circulates as we move. Movement and compression from walking squishes the cartilage bringing oxygen and nutrients into the area.

Improved Breathing

When walking, your breathing rate increases causing oxygen to travel faster throughout your bloodstream, helping the elimination of waste products and improves your energy level and the ability to heal.

Slows Down Mental Decline

Studies performed by researchers at the University of California, San Francisco found that age related memory decline was lower in those who walked more. Those walking 2.5 miles per day had a 17% decline in memory as opposed to a 25% decline in those who walked less than a half mile per week.

Lower Alzheimer’s Risk

A study from the University of Virginia Health System in Charlottesville found that people between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease than those who walked less.

Do More for Longer

Aerobic walking may reduce the incidence of disability in the activities of daily living for people who are older than 65 and have symptomatic OA a study published in the Journal of Clinical Outcomes Management found.

While You Still Can

A time will come when you'll wish that you still could, so while you can you really should.

Be Yourself

It's hard to stand out while you're constantly trying to fit in. There's no one quite like you, so embrace that fact and choose to be the best you that you can possibly be.

Keep It Moving

Disappointments should be treated like a pit-stop. Pull over, re-fuel, change your tires, clean the windshield, re-focus, get back on the track and do your best to succeed.

Stop Settling

You'll believe in, experience, accomplish and have more once you stop settling for less.


Time is precious and important, so don't waste it. It can never be regained nor is it promised to anyone. Don't worry counting your time. Instead be vigilant in making your time count.

The Benefits of Getting a Full Night's Sleep

Can boost your immune system.

Can help prevent weight gain.

Can strengthen your heart.

Can improve your mood.

Can increase your productivity.

Lack of sleep can be dangerous and in several ways.

Can Increase exercise performance.

Can improve memory.

Can decrease frequency of illness.

Can lower your risk for serious health problems like diabetes and heart disease.

Can reduce stress.

Can improve concentration and mental clarity.

May help regulate blood sugar.

Reduces inflammation.

Improves your memory.

Helps your equilibrium.

Your Words

Words are powerful. They are best utilized uplifting others.


Paradise is not a destination. It is a state of mind.

Benefits of Drinking Water

Water Lubricates The Joints

Cartilage found in joints and the disks of the spine contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability leading to joint pain.

Water Forms Saliva and Mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage.

Water Delivers Oxygen Throughout The Body

Blood is more than 90 percent water and blood carries oxygen to different parts of the body.

Water Boosts Skin Health and Beauty

With dehydration skin can become vulnerable to skin disorders and premature wrinkling.

Water Cushions The Brain, Spinal Cord and Other Sensitive Tissues

Dehydration can affect brain structure and function. Water is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

Water Regulates Body Temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain. Having sufficient water in the body may reduce physical strain if heat stress occurs during exercise.

The Digestive System Depends On Water

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

Water Flushes Body Waste

Water is needed in the processes of sweating and removal of urine and feces.

Water Helps Maintain Blood Pressure

A lack of water can cause blood to become thicker, increasing blood pressure.

The Airways Need Water

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

Water Makes Minerals and Nutrients Accessible

These dissolve in water which makes it possible for them to reach different parts of the body.

Water Prevents Kidney Damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

Water Boosts Performance During Exercise

Some scientists have proposed that consuming water might enhance performance during strenuous activity. More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.

Weight Loss

Water helps with weight loss if it is consumed instead of sweetened juices and sodas. Preloading with water before meals can help prevent overeating by creating a sense of fullness.

Water Reduces The Chance Of A Hangover

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol..

Don't create excuses - Create opportunities

It's your life. Don't allow anyone or anything, including yourself to limit or stop you from being everything that you truly want to be.

Life Mantra

I Am!

I Can!

I'm Deserving!

I Will!

You are blessed

If you're alive, you love and you are loved, you are in fact blessed! The rest, however, is up to you!

If you want a great life, create one! The responsibility is yours alone. It's not Gods, your parents or the governments. Your successes and failures are determined by your choices, ambitions, desires, self image, work-ethic, courage and character. You will ultimately, like it or not, reap what you sew and in every area of your life.


Life isn't about waiting for it's storms to pass. It's about learning to and insisting on dancing while in their midst.

The Power of Positive Thinking

Positive thinking is a mental and emotional attitude that focuses on the bright side of life and expects positive results.

A positive person anticipates happiness, health and success and believes that he or she can overcome any obstacle and difficulty.

Luke 6:31

"Do to others as you'd have them do to you."


"I would rather stand with God and be judged by the world then stand with the world and be judged by God"

Benefits of Eating Clean

Lower Inflammation

Inflammation is at the root of most all pain and disease. Natural whole foods and herbs have healing properties that help to minimize and manage inflammation, preventing pain and disease as well as helping you maintain a healthy body weight.

Weight Loss

One of the benefits of eating foods that are close as possible to being in the form that nature gave them to us is that your body tends to thrive and stay slim almost effortlessly. Sometimes there are hormonal issues involved with not being being able to lose weight, but getting in tune with your body and sticking with a healthy lifestyle long enough will eventually let you heal.

Healthy Skin

When eating clean you are getting more vitamins, minerals, and hydration that starts to show up in your skin. Studies have shown that when people look at pictures of other people who eat a lot of fruits and vegetables versus those who don’t, they usually find the fruit and veggie eaters more attractive. Why? It’s that healthy glow from all those carotenoids found in fruits and vegetables.

Improved Mood

There’s a strong correlation between food consumption and mood. Unfortunately, we have long discounted the link between food and things like depression and anxiety. Keeping your blood glucose levels stable lends to the living of a longer, healthier, happier life.

Healthier Body

The famous Hippocrates said “let food be thy medicine and medicine be thy food.” While eating nutrient dense foods from nature, your entire system is going to both look and feel healthier.

Improved Energy

Clean eating equals clean energy. With a healthy, clean eating lifestyle you will usually have plenty of energy to power you through your days.

Faster Recovery

You will find on a healthy diet that your workouts are better and that your recovery time is cut down too. This is in part because of the minimized inflammation in your body, but also because of all the great antioxidants you are getting from your food.

Stronger Immune System

Anytime you’re consuming processed foods and sugar, the immune system has to spend energy protecting against those harmful substances, leaving very little energy left to protect against illness. A Clean Eating lifestyle leads to a bolstered immune system that can better fight of viruses and disease, so that when you do get sick, your body will have more resources to recover quickly.

Better Will Power

Because you are detoxing out processed food habits from your body when Clean Eating, you’ll find your cravings for unhealthy foods become less and less. Less Cravings

As just mentioned, your body is naturally cleansing and detoxing when you are eating clean, so a lot of the old harmful, toxic stuff in your colon and tissues gets flushed out and is no longer controlling your biology and cravings. In a sense, you’re totally reprogramming your relationship with food in a positive way.

Break Sugar Addiction

For many of the same reasons listed above, eating clean helps break sugar addiction. Another reason is candida. If you are eating processed foods, your body becomes an environment for excess amounts of this yeast like, parasitic fungus to thrive. Candida lives off of sugar so it makes you crave more. Clean eating is free of processed sugars, so adios candida and sugar cravings.

Improved Focus

Another thing that processed foods contribute to is brain fog and focus issues. When you eat clean, you are also feeding your brain and you’re going to feel sharper and smarter.

Less Chronic Pain

As mentoioned at the beginning, inflammation is a big deal when it comes to any kind of pain or disease. Eating foods that reduce inflammation, and avoiding the ones that cause it, will lead to pain-free living.

Better Sleep

Eating clean gets your body in balance and also helps with hormones, which in turn helps with things like sleep quality. With your body spending less time having to repair and heal damage while you sleep you’ll wake feeling more refreshed.

Relieve Chronic Symptoms

It’s empirical that food is medicine in most cases. What we put in our body can either make us sick or help us heal. Especially when it comes to inflammation, weight, hormonal imbalances and chronic pain. Looking at one’s dietary practice is oftentimes the first wise step to recovery. By Clean Eating, we’re going straight to the root of the issue rather than masking it.

Save Money On Groceries

This one may sound counter-intuitive, since many believe that healthier foods are more expensive, but eating more simply and mindfully can actually lead to saving money. There are many ways to save money while eating healthier. It’s but a matter of researching and being creative.

Save Time Via Meal Prep

Meal prepping is a great way to save both money and time with a clean eating lifestyle. It also cuts down on stress and waste.

Happier, Healthier Family

You might be surprised how bonding Clean Eating can be for families. Common objectives and goals oftentimes are.

Stronger Body

When you’re malnourished, strength is at an all time low. This prevents you from being able to get the most out of your day, or even find the energy to exercise. Clean Eating naturally brings hormones into balance, causes excess fat to melt away and muscle builds more easily when you’re fed right. There’s a big difference between simply being lean and being strong. It’s a great goal to set for yourself to feel strong and solid in your body.

Sustainable and Healthy Lifestyle

Clean eating is surprisingly sustainable because it is delicious, satisfying, and makes you feel healthy and good. Unlike diets that ask you to practice torturous caloric restriction or avoid foods rich in flavour, Clean Eating is about rewiring your taste buds for life. This means, slow and steadily, you learn how to appreciate and enjoy Clean Foods. As previously mentioned, there are also ways to do it that saves time, money and stress. But just like anything good thing in life, it takes commitment, dedication, practice and patience.


Regardless of what I'm going through I try to remain conscious of the importance of being grateful. God loves me and I am blessed in many ways, and life no matter how challenging, real or perceived, could always be worse.

Be A Blessing To Others

My deepest feelings of satisfaction have always come from helping others. Ask yourself how can you be a blessing to others today and then act upon it today and everyday.


Show genuine care for people.

Provide clear expectations. People need to know where they stand at all times, what’s good and what needs improvement.

Engage in regular honest conversations. Accountability, honesty and confronting difficult issues are all very important. Be hard on issues-intellectually honest, but loving and soft on people.

Praise in public and correct in private. Praise publicly on the positive, but correct people behind closed doors, so that you neither embarrass or humiliate them nor speak shame and guilt into their future.

Discover and develop people’s strengths and passions. When you do you unlock their potential.

Build genuine relationships. Conversation creates relationships and trust is built upon it.

Share the credit. It's amazing what gets done when no one hogs the credit, and how something so simple motivates everyone.

Speak vision and possibility into others. Believe that seeds of greatness are in everyone. Use your influence to build others up.

Share leadership. Look for opportunities to advance and uplift others. Be ambitious for the success of one another.

Have FUN along the way! Fun, caring, love and humor is the shortest distance between two people.