You are your habits.

What we repeatedly do becomes a habit. Habit is a human cover. Habits tell a story about our values, character and standards for life. It’s not what you have or what you achieved today, but how you choose to think and behave consistently every single day. Quality of daily habits is different for every person, but good daily habits can be trained. Choice is your superpower!

Take control of your Body and Mind. Own your day, create your life.

habit = game plan + commitment

It takes between 3 weeks to 3 months to form a new habit and unlearn an old one.


Habit is simply a routine of behavior that is repeated regularly, and it tends to occur subconsciously. Once practiced long enough, habits feel effortless and become our default modus operandi.

Game plan

This is your blueprint. It’s a structured, defined set of actions you believe to be right for you, to get you closer to your goals. Define the right game plan by gaining knowledge on optimized Body and Mind practices.


Knowledge is potential power. You need willpower and discipline to turn your knowledge into action. Discipline yourself to do the things in your own favor. Show up for your big goals by consistently showing up for your daily goals.

Start here, now!

Do your everyday routines and patterns reflect the standards you have for yourself and for your life?
What’s the #1 habit holding you back?

Develop habits that serve you. Make a conscious choice to commit to your health and happiness. Move slowly and consistently away from detrimental routines and towards daily habits that make you feel healthy, strong and happy. Armed with a clear blueprint, focus and commitment you are ready to explore, and eventually master, your own Body and Mind.

Here are some Habits hacks to help you along the way.


To create lasting habits, start with defining your intention first.
It all starts with clarity.

“We all deserve to find meaning and fulfillment in what we do. And in order to feel fulfilled, we must first understand our purpose or cause – our WHY.” -Simon Sinek-

It all starts with clarity. What and who makes your heart tick? Why do you do the things you do? How do you want to live your life? What do you want to achieve? How do you want to contribute to the well-being of other people?

One of the bad habits around goals or resolutions is that people get excited about creating and writing them down, then they close their journal and go on with their day, doing everything except the things that truly matter to them. In the absence of having a daily reminder of what your true objective is, you will end up going back to your old patterns and routines.

It’s impossible to arrive, if you do not know where you are going.

You shape your life with a power of your intent, belief and action. Start with self-awareness and get very clear on your heart’s WHY. Quiet the outside noise, mute any social pressure or expectation, do not choose based on ego, emotion or greed.

Take a deep look inside yourself, find your main energy triggers, and follow what energizes you every single day. After all, we all know when we feel safe, positively challenged, expanded, excited and happy. However, too often we choose not to listen to this inner voice of happiness and fulfillment.


You don’t HAVE focus, motivation or energy.
You DO them, consistently repeatedly, every single day to serve your goals.

You do not have motivation, and you cannot find it. You will rarely ever feel motivated or ready to do the things that are scary and difficult. Your mind will always try to stop and protect you from a potential danger. Instead, you do motivation by acting in accordance with “what if I get what I want” and “what if I succeed” belief. Feel the fear and do it anyways.

Knowledge is only a potential power. You shape your life with the superpower of the choice to act. The choice to start your own business, ask that person out, leave a toxic relationship, say no, ask for help, exercise more. Keep striving for progress every single day. Discipline your behavior and environment to get things done in a systematic way.

Do your best, do what is right and what needs to be done in order to reach your dreams.

Perfectionists are not the most successful people among us. Often, the happiest and most successful people are those that accept failure and use the experience to make progress. People with more willpower are happier, healthier and more satisfied in relationships, have better careers and can cope with stress, conflicts and adversities more easily. So get on good terms with a fear of failure. Practice action, and become better, healthier and happier every single day.


Surround yourself with people who have the lifestyle you aspire to.

Most people are held back by their own limiting beliefs, they become trapped in a cycle of knowing what to do but not taking the actions to follow through on their goals. We tell ourselves that we don’t have time, that we are not ready or that our dream isn’t that important after all. We are not strong enough, not brave enough, we don’t have what it takes. What holds you back are not your capabilities – it’s the fear of failure and an overwhelm about how to get from here to where you want to be.

No one is self-made, we all need inspiration, help and support to start and stay tuned along the way. Stay close to the people that have achieved what you aspire to, who project strength, health and happiness. Observe their process and learn from them.

Have other people spot check on you, to help you stay dialed in at all times. Enjoy the benefits of togetherness, human connection, giving and receiving help and support. Find a role model or a coach that will cheer for you and push you in times of uncertainty.

Look for someone who has mastered the area that you are striving to change. That is someone who has done it, not someone who talks a big game. They have the insights that others don’t. Then get a plan from them, which can save you years of trying and failing. Your coach knows how to get from where you are to where you want to go. You only have to bring the desire. This could be an uplifting friend, a family member, a colleague, or a notable figure with well-documented success.

Own your day, create your life!