Why Attitude is Everything

Let’s face it: life brings challenges. Everybody has them. The secret to overcoming them is how you face them. When you approach life with an attitude of willingness to learn, everything takes on another meaning. Life’s challenges become lessons from which we can grow and expand.

The trick of course, is to apply those lessons to our lives. We all know that doing the same thing produces the same results. If you want to see change and growth in your life, you must be willing to risk trying new things, and actually learning something from the experience if those new things don’t work out.

Our attitude, in large part, comes from our internal programming. What we must realize is that we can actually affect that programming constantly by shifting our thinking patterns and thinking positive thoughts. How you approach life will determine how well you adjust to new habits you want to create in order to improve your life and feel more fulfilled.

If you’re trying to improve your life by adopting a healthier lifestyle, for instance, you can choose to see the process as one of rigorous discipline and deprivation, or you can decide that it’s going to be about enjoying physical activity and fresh, healthy foods.

Even once we do adopt positive thinking patterns and an overall positive attitude toward life, we may need to occasionally recharge those attitude batteries. In those instances, simply take a minute before any challenging activity to prime yourself and decide that things will go smoothly and you will enjoy the time spent. This minor shift in daily thinking habits will go a long way toward helping you become the person you want to be in life and achieve the goals you set for yourself.

Blue? Manage Mood-Swings With Exercise

We’ve heard it over and over again about how exercise produces endorphins, those “feel-good” chemicals our body unleashes when we’re working out and releasing stored toxins in our muscles. We know that exercise improves our mood and in some cases even counteracts clinical depression, as well as improving a number of related health conditions such as high blood pressure, diabetes, obesity, and arthritis.

But how exactly does exercise help us to feel happier and more alive?

Aside from producing endorphins, neurotransmitters, and endocannabinoids – chemicals known to decrease anxiety, depression, sadness and negative thought patterns – exercise also boosts the immune system, producing a general physical well-being, and raises body temperature which has been known to calm stress.

Other benefits of regular exercise include:

  1. Increased confidence in one’s physical appearance and physical abilities.
  2. Increased range of motion and flexibility, allowing for pain-free enjoyment of a wide range of physical activities.
  3. Increased control over weight-gain and muscle tone, improved appearance and relief from minor aches and pains in the joints.
  4. Increased interest in healthy eating as a natural result of getting more in touch with our bodies, which in turn will decrease the amount of toxins in the system that feed negative emotions
  5. Increased social interaction can have positive effects on one’s mood and disposition if one chooses to work out with a group, take a class, or join a gym

Generally, the more you exercise the more these benefits are pronounced in your body and life, and the less you’ll find yourself combating depressive episodes and negative mood swings in life.

Overall, if you wake up with the Blues, consider going for a brisk walk, or maybe jumping some rope. You will instantly note that your body is helping you improve your mood by producing feel-good substances and reinforcing the spirit of energy over lethargy, health over illness, and cheerful agility over emotional and physical stagnation. That little emotional perk that you need may be as easy as mustering up the willingness to go out for a brief walk, do some stretching in your office chair, or hit the gym after work.

Burn Baby Burn! 7 Tips to Heat up Your Metabolism

Wondering how to get the most out of your workouts – how to get your burning speed from 0 to 100 in a matter of minutes? Here are some general lifestyle tips that will keep your metabolism burning optimally so you’ll really see those results quickly this summer!

  1. Eat Breakfast! This is a simple fact: everything that burns needs fuel. If you want your metabolism to start off the day in Burn-mode, give it something to burn! Be it fresh fruit, whole grains, eggs, bacon or dairy products, breakfast is the meal that clenches your burning agreement at the start of the day.
  1. Stretch! People who stretch in the morning and throughout the day enjoy increased range of motion and always seem to look great. This may be due to the increased supply of oxygen to the brain and other vital organs that is produced by regular stretching of the body, which also coincidentally leads to a faster metabolism.
  1. Hydrate! Most people have no idea how quickly a human body becomes dehydrated. It is said that by the time your mouth feels dry and you feel thirsty, advanced dehydration is already underway at the cellular level. Needless to say, your body cannot efficiently burn calories for fuel under this debilitating condition. The average human body should consume at least 6-8 glasses of water daily for optimum health and function. This will help to maintain a healthy metabolism as well as digestive regularity.
  1. Snack! In order to keep the metabolism burning, the body requires constant supplies of proper fuel. Essentially, some foods truly nourish the body and encourage increased metabolic activity. These foods include all varieties of raw fruits and veggies, particularly berries, lemons, limes, apples, beets, carrots and all green vegetables; nuts such as pecans and almonds, or nuts in the form of nut-butters; and low-fat animal proteins such as yogurt and cheese, fish, chicken or turkey. Avoid refined sugar and wheat products, fried and processed snacks and things filled with chemicals like High Fructose Corn Syrup. By eating several small snacks throughout the day and remaining active, your metabolism maintains optimal burning levels all day long as it receives small offerings of nutrients it can convert into fuel.
  1. Juice! Drinking raw juices containing such fruits and veggies as pineapples, papaya, cucumber, celery, kale, berries, mango, apples, kiwis and bananas—particularly early in the day—kickstart and fuel your metabolism while also providing hydration in the form of liquid nutrients. Although juicing does not take the place of drinking sufficient water, a juicing regimen in addition to regular daily hydration means your body will be functioning at a standard above average, and your metabolism will have the support it needs to burn fat and calories at its maximum capacity.
  1. Exercise! It can’t be said enough times: exercise is essentially what causes your body to burn fat. Without it, there is no burning, there is no conversion of stored nutrients into fuel for energy: In fact, there is No Energy and we become swollen, sloth-like, lethargic and, very often, depressed. A simple routine of 25 jumping jacks, 25 squats, and 25 push-ups daily is enough to heat up your metabolism to ensure a day of healthy metabolic activity and prevent weight-gain while strengthening the body’s muscular system, improving posture and training your body to burn!
  1. Sleep! Not getting enough sleep is one of the chief contributors to a chronically sluggish metabolism and its consequential complications that include inflammation, compromised immunity, and weight gain. A minimum of 7-8 hours of sleep a night is required by most adults to provide sufficient rest for all of the metabolic functions of the body. Like any other organism, a tired metabolism cannot work as hard as it should. Rest your body properly and feel the difference in increased vigor, strength and energy in the morning.

Morphe Morphs!

So by now most of you are aware that Morphe has morphed into a larger, brighter, more versatile, cooler and more fun than ever fitness studio at its new location in Little Havana at 810 SW 22nd Avenue near the corner of 8th Street (Calle Ocho) in Miami.

The new space really does feel different: it’s as though Morphe has grown up and expanded, as though a fantasy has come to life, a dream has come true, and the transformation that all of our clients – the Morphe family – are trying to make in their lives is happening here in the studio right before our very eyes.  It’s as though the space embodies the strength and optimism of the Morphe coaching philosophy!  The new space allows for more versatility, larger groups, more individual attention for each class member, and even more social gathering possibilities with the addition of our fabulous Sushi Express juice & bites bar.

Natural light abounds and the space is easily accessible with comfortable private parking in the rear. The whole look and feel of the new studio is the manifestation of positive thinking, faith, hard work and determination as a physical and visual reminder of what it takes to achieve goals, create change, transform lives, and give wings to our dreams and desires. In the end, the studio itself serves to emphasize and illustrate the Morphe philosophy of integrating mind, body and spirit in the pursuit of success and happiness. The new studio breathes this philosophy while serving as an example to all our clients that success, transformation and growth really are possible.

We urge you to drop in, stop by and talk to Coach Santamarina about a life coaching session and a holistic fitness assessment for a personalized plan of action at Morphe Fitness & Wellness Studio to transform your life and give wings to your dreams and desires.

It’s about you. It’s about change. It’s about achievement, success and satisfaction. Be part of the transformation happening daily at Morphe.

Morphing As a Way of Life

A lot of what motivates clients to return to Morphe again and again and stay committed for years is the transformation that the Morphe philosophy encourages in each participant. Over the years, I’ve watched my clients transform their bodies, lives and outlooks through consistent discipline fueled by positive thinking.

Well guess what? This model of transformation, growth, expansion, satisfaction, and success that the Morphe Method encourages in our clients doesn’t only apply to our bodies, minds, and spirits; it also applies to the business and career sector of life. As a matter of fact, the energy generated by the Morphe Method of transformation is so powerful that even Morphe itself as a business is now undergoing an explosion of growth and transformation!

That’s right: As a consequence of 10 years of dedication, discipline, goal-setting, and positive thoughts, Morphe will be moving in March 2015 to a permanent new location! We will also be expanding our offerings to include special fitness programs for youth and greater visibility and engagement in our community. Our Gravity Training and Combination Rock Climbing and TRX Anti-Gravity Training will be expanded as will our wellness therapies and spa treatments including Massage, Acupuncture, Ultracavitation, Infrared Body Wrap and Therapeutic Ultrasound.

I am extremely optimistic, excited and thrilled to be at the threshold of a change like this with Morphe at this moment, and want to thank all of my dedicated clients for their dedication, discipline and loyalty, and especially for using the Morphe Method of personal transformation to transform your own lives and, by extension, the life of Morphe itself!

With my deepest gratitude,

—Roberto

 

 

Morphing

When we think of morphing, our minds might conjure up a scene with special effects in a movie or perhaps a video game. But in real life, the concept of morphing comes from nature itself. Look at the process of metamorphosis, by which a caterpillar becomes a butterfly. This doesn’t happen in a minute, not even in a day. It’s a part of a process of transformation, and the process, the journey itself, is the longest part.

In human life, as in all of nature, there is no such thing as The End. When we pass on into the next dimension, our spirit and body continue to transform into other forms. There is no end. And so it is in every journey that you embark on as a human being, be it a journey of love, success in a specific field, or general growth and self-improvement.

The process of becoming a cleaner, leaner, stronger and more focused version of yourself is a journey that can – and probably should – last your entire lifetime. According to the Universal Law of Attraction all energy attracts similar energy. So if you get up every day and put your daily plan in motion, everything in your life will be set in motion along with it. As you begin drawing closer to your goals, your goals also draw nearer to you and you begin to see synchronicity in action.

On the path to discovering your higher self, and the unity of Mind, Body and Soul, you will find strength and inspiration every step of the way if you focus on being true to yourself and forging ahead with your transformation.

Things take time. Stay in the Present and enjoy every moment.

What’s Love Got to Do With It?

“Love”… not exactly the word you expect to hear when the subject of the conversation is fitness, strength and personal training. But ironically, at Morphe, it is precisely this word: LOVE – this concept of total wellness, wholeness at the physical, mental, and spiritual level – that drives our training philosophy.

“Love?” you ask.

Many people believe LOVE to be an acronym for “Life Of Vulnerable Emotions” in which we are always the victim.  At Morphe, our aim is to transform that mindset into the philosophy of “Life Of Vowed Empiricism” in which we learn, grown and derive strength and power from every experience.  And the key to this is Love.

Let me explain how this works.  Love is the force that motivates every constructive action in human behavior.  There is no greater joy in life than love. In fact, love is the very thing that brings you here and makes you walk through that door in the first place; and love is what you come for.

The energy that is required of you to work out every muscle in your body is love. Focus is love.  Tough love is love. Pushing yourself one inch further is an act of love: love that you give to your body, love that you give to your goals, and love that you give to yourself.

Caring for yourself is an act of love. And love, my friends, is the source of strength.

In order for you to commit to your workout routine, to the plans you’ve made, to the goals you’ve set for yourself, you must love every one of those things, and above all, you must love yourself.  This is the point of departure that we use at Morphe to guide you through your transformation from where you are at this moment to where you want to be one hour from now, one year from now, ten years from now.

Love is the force that unites mind, body, and soul. Love is the breath that makes every movement heal and strengthen your body, your concentration, your confidence, and your faith in yourself. Love makes you get to your workout, makes you do every rep, makes you give it your best, and fills you with joy and endorphins while doing it.  Love is the reason you set goals and then do everything possible to achieve them.

Love is the reason you’re doing this. Love is the source.  Keep that in mind always.

Commitment-Phobia?

A lot of people are terrified of the C-word. You know… Commitment. That word that mentally detonates many of us into instant fight or flight response and causes us to cleave desperately to our perceived vision of “ our freedom” which inevitably consists of: bad habits, tired routines and disappointing outcomes. So what’s to fear in making a commitment to the change you want to see in your own life?

For many of us, taking the first step to anything new is terrifying. And ironically, it often seems like the more we desire something, the harder it is to take that first step.   What is actually an easy task, such as making a phone call, scheduling an appointment, even sending an email or registering on a website, becomes an insurmountable challenge. Psychological paralysis sets in, followed by guilt.

All of us have been there, yet some of us, miraculously, have gotten out. What does it take to make that commitment to You, to be there for yourself the way you wish others would be? What does it take to keep the promises you make to yourself, the improvements that your life is waiting for, and the progress that you long to see?

You may want to sit down for this:
it takes a few seconds.
A few seconds.

Let me just repeat that for emphasis:
it only takes a few seconds.

In a matter of seconds, you can take your mind from 0 to 100 on a scale of motivation to take the first step toward your new life. In a few seconds, you can remind yourself of the commitment you’ve made to You and the fact that if you don’t honor that commitment, no one will. That’s right, no one. No one will improve your diet and eating habits, get you to exercise more, or do anything else that reflects the commitment that only you can make to yourself, and the care that only you can give yourself. In a matter of only a few seconds, you can drum up all the thoughts and reasons you’ve been having all along for taking that very first step. You can drum up the energy, the desire, the motivation, and the confidence you need by simply focusing your thoughts on doing just that. This is not difficult. After all, you are directing your thoughts all day long, doing it constantly. The only difference is that here, you are directing your thoughts intentionally toward your best interest.

There is nothing difficult about this; all it takes is commitment and honoring that commitment.

Practice taking your mind from 0 to 100 on the motivation scale on a regular basis. It’s about focusing on the kind of thoughts you think and not letting any other kind of thoughts take over. Convince yourself to do whatever it is you’ve been meaning to do and stop procrastinating. In a matter of seconds, something that’s been nagging you for months or years could be off your mind forever.

Aren’t you worth it?
Don’t you deserve it?
So how about right now?

Just prime yourself up: take your thoughts from 0 to 100, and go ahead and take that first little step that will change your entire life in a few seconds.

The Morphe Method: Philosophy Coaching

Breakthroughs begin here: This truly unique consulting experience is the starting place for fundamental life transformation. The Morphe Method stresses positive thinking, visualization, and daily discipline as core steps toward the fulfillment of your goals. Aware and empowered as never before, you’ll create a solid platform on which to build your life and your organization.

The Morphe Method for Total Fitness: Happy Mind, Healthy Body & Strong Soul

The Morphe Method incorporates every aspect of wellness into a series of classes and treatment options that address physical, mental, and spiritual conditioning: building strength, balance, endurance, and inner peace.  Let’s select which Method components are right for you and get you on the road to total, holistic self-renewal!

Roberto Santamarina, CSCS, is a Master Trainer dedicated to health, fitness and life coaching. Morphe Studios is Roberto’s Gift to his beloved Miami – a boutique fitness studio devoted to unleashing your hidden potential for growth and life transformation through physical activity, spiritual awareness and positive habits that help you achieve all of your personal goals.

The Morphe Method, rooted in Roberto’s philosophy of unifying mind, body and soul, along with his caring approach of focused personal attention to each client, guarantees that your experience at Morphe will be specifically tailored to satisfy your individual needs. Roberto has assembled a team of masters in health, wellness, fitness and spa treatments to ensure your results will encompass every area of your life to guide you toward the total transformation that you dream of!

“The Key to achieving a true metamorphosis is to think positive, take action and develop a well-balanced you.”
—Roberto Santamarina

Crazy for Kombucha

Hey, have you tried Kombucha yet?

It’s an exotic, ancient effervescent drink that some call “mushroom tea” although there are no mushrooms in it.  Actually, Kombucha is a sparkling tea drink made from tea, sugar, bacteria and yeast.  This mix is then fermented to create a bacterial colony or “mother” and this colony—a slimy, sludgy looking thing—is then brewed with sugar and tea, allowing the mix to ferment. The resulting bubbly beverage tastes a bit vinegary, and contains B vitamins and other nutritional compounds.

Many claim that Kombucha tea promotes an array of amazing health benefits such as strengthening and boosting the immune system, preventing the formation of cancerous tumors, lowering harmful cholesterol, relieving PMS, enhancing overall digestion and liver function, and even promoting hair growth.  In fact, Kombucha’s recent ascent to the heights of health-nut popularity is part of a larger trend in foods that contain live bacteria or probiotics, which are known to benefit digestion and naturally boost the immune system.   Probiotics are those living organisms that feed off the “bad bacteria” in our bodies.  So, yes, this is basically good stuff.

But, as with everything good, some points need to be acknowledged and taken into consideration.  For example, even though Kombucha and/or some variation of fermented tea has been prized as a health tonic in China for over 2,000 years, fermented tea is actually a very acidic drink and should be taken strictly in moderation.  Many well-respected health experts have published warnings regarding the excessive use of Kombucha and the possibility of resulting complications such as hyperacidity and the typical side effects seen during detox or “healing crisis” such as skin rashes, headaches and loose stools.  And honestly, none of us should take lightly the fact that no real scientific studies have been done to establish that Kombucha does indeed live up to all of its health claims, even though it has been respected as a natural remedy for centuries.  So, the best advice is to enjoy the drink in moderation and judge for yourself whether or not it is working for you.  At most, enjoy 4 oz. of Kombucha daily, and increase your intake gradually as your body adjusts to the live probiotics.

Here at Morphe, we do occasionally brew a bit of the sparkling refreshment.  Many of my clients claim that it really does give them increased energy, and more than one has mentioned that the tea has helped tremendously with their digestion.

Today, the hippest of foodies and health enthusiasts are cultivating their own “mothers,” and selling or giving away the “daughters” or “kombucha babies” as starter kits for enthusiastic wannabe Kombucha brewers.  And many of these new starter kits have also added additional healthful ingredients such as Spirulina and Vitamin C.  So if you’re looking to start brewing your own Kombucha, you should have no trouble getting a hold of a good “mother” to help you get started.   Just remember that moderation is key with this wonder drink.

5 Moves to Melt Belly-Fat Outside the Gym

If you’re noticing a little “extra love” around your midsection, here are some suggestions to get your core toned and tight.

  1. Walk:   Walking is the easiest way to burn fat around the midsection.  Purchase a good pair of walking shoes with excellent arch support and walk on different types of terrain such as asphalt, grass, sand and dirt.  Make sure you walk at least one hour each day for maximum results.  Try walking instead of driving when running errands.
  2. Jog or Run:  Jogging or running provides faster results than walking, but is harder for some people to commit to, and harder on the connective tissue and joints.  Even if you jog or run around the block once a day, you will see results within one week.  Again, choose the proper footwear to support your arches and protect your ankles, knees and hips from strains and injury.
  3. Bicycle:  Cycling tones the lower body while improving overall circulation.  Even if you only do it once a week, pedal for a period of at least one hour for best results.  Make sure your bike is the right height for you, and wear protective gear if riding in traffic.
  4. Crunches:  Everybody knows that in order to achieve a flat, tight belly, you must do crunches; and it seems that this is almost everyone’s least favorite exercise.  The best way to attack those crunches is to just DO them (make sure you’ve stretched and warmed up first).  Start with 2 sets of 15 reps the first week, then gradually increase the reps until you’re up to 100 per set. Results are instantly visible after 3 or 4 sets.
  5. Swimming:  An excellent total body workout, swimming not only tightens and tones the core, but works on the extremities and lateral muscles which are hard to target via other exercises. One or two hours a week is sufficient to produce dramatic results visible within the first month.