How Martial Arts and Fitness WILL change your life in 2021

The end of the year is upon us, and we all are doing the holiday thing! We are eating, drinking, shopping and thinking about how next year is going to be great! You are most likely planning out all of your New Year’s resolutions and the actions that you will take in 2021 to make it the best year ever! This year they are going to be serious because after 2020 we all need an amazing year!

The truth is that most people don’t stay committed to their New Year’s resolutions for many reasons. One reason for this is that they make too many broad goals and when you try to accomplish everything you achieve nothing. By focusing on and achieving one thing even if it is small the results will begin to compound!

The reason I like fitness and martial arts as the one focus for the new year is that it encompasses so may components that will have a resounding effect on other aspects of your life. It doesn’t matter whether you are five or fifty, getting into optimal physical shape and mental condition will change how you see yourself and any situation that you may encounter – here is how.

  • You’ll look better: When you look in the mirror in the morning are you happy with what you see? If the answer is yes, I would assume that getting in better shape is not even a resolution this year. If the answer is no, keep reading and take action! When you are happy with how you look it will bring joy to all aspects of your life.
  • You’ll feel better: Everyone is concerned with time management, but I believe it to be more about energy management. I hear it all the time…. “I wish I has time to work out”, “I just can’t find time to get to the gym”, “after I finish this or that I will start”, and it goes on. The more you work out and train the better your body functions. When your mind and body are functioning in harmony you will feel better – period. You will notice your energy and productivity increase across the board.
  • More discipline: Committing to a program and sticking with it will prove that you can keep promises to yourself. That will make a tremendous impact on your life. You can start small! As I said before, you do not have to commit to coming into the gym every day. Make it in for one class or one workout per week. Commit to that and increase it once you know that you can make the small commitment and not let yourself down.
  • Increased level of confidence: Knowing that you can defend yourself and your loved ones has intrinsic value. That is only the beginning! Once you realize that you can keep your commitment to a healthy lifestyle, and you begin to see and feel the results you will know that you can achieve your other goals, and you will have the energy to crush it every day.

I am sure that you have a lot of plans for 2021! I know I do, but it all starts with your mental and physical conditioning. If you don’t have your health you really don’t have anything. Joining a gym or buying a treadmill is one thing but making a commitment to join a team where the mission is to help you achieve your goals is totally different!

Being part of a smaller fitness center, gym or martial arts academy puts you around other people that are similarly focused. You will always be like the people that you are around the most, but if you are with team that want to help you improve every time you see them you will be much more likely to accomplish your goals.


Remember, start small! Instead of saying I am going to lose 30 pounds this year, I am going to train every day, I am going compete in a tournament or fight in the UFC. Just commit to coming to a class or two every week. Set the day and hold yourself accountable for making it there no matter what. Tell your team about your commitment and they will hold you accountable as well.

Happy Holidays Everyone – I hope to see you all on the mats next year.


Healthy Holiday cookie recipe!

Eat cookies and get a dose of Wellness and Protein, too! These Frosted Cinnamon Wellness Cookies are quite possibly the world’s healthiest cookies EVER…although you wouldn’t know it by the taste.

In fact, one taste and you’ll think these cookies are full of sugar and naughty ingredients…it’s crazy!


Frosted Cinnamon Wellness Cookies – makes 12

For the Protein Cookies

  • ¾ cup plus 1 Tablespoon TRULEAN Cinnamon Cereal Milk Protein Powder
  • ¼ cup plus 1 Tablespoon coconut flour
  • ⅓ cup granular Swerve
  • ¼ teaspoon sea salt
  • ¼ teaspoon baking soda
  • ½ cup raw cashews, soaked in water for 10 minutes and drained
  • ¼ cup almond milk
  • 1 egg white
  • ½ teaspoon vanilla extract

For the Protein Wellness Frosting

  • 2 tablespoons coconut oil
  • ¼ cup TRULEAN Cinnamon Cereal Milk Protein Powder
  • ¼ cup Swerve Confectioners Style
  • 1 tablespoon arrowroot starch
  • 2 tablespoons almond milk
  1. Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
  2. In a mixing bowl combine the dry cookie ingredients: protein powder, coconut flour, granulated swerve, salt, and baking soda. Mix to combine.
  3. In a food processor combine the cashews and almond milk until smooth. Add the egg white and vanilla extract. Mix until smooth. Add the dry cookie ingredients and mix well.
  4. Drop the dough in golf ball-sized balls of dough on the prepared parchment paper-lined baking sheet. Flatten each cookie dough ball, keeping 2 inches in between each cookie. Bake in the preheated oven for 8 minutes.
  5. With an electric mixer with a whisk attachment, whip the coconut oil. Add the dry frosting ingredients: Wellness Shot, protein powder, confectioners swerve and arrowroot starch. Mix until combined, drizzling in the almond milk until fluffy.
  6. Once the cookies have cooled, frost each cookie with the frosting. If desired, top with sprinkles. Enjoy!

NUTRITION(MAKES 12) Calories: 128 Fat: 7g Carbohydrates: 12g Sodium: 71mg Fiber: 3g Protein: 8g Sugar: 1g

I hope you enjoy these tasty, healthful cookies 🙂

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