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.

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.


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.

Get a Good Night’s Sleep!

A lot of my clients come to me with complaints of difficulty sleeping, and it’s no surprise given the number of distractions available to take our attention away from that all-important task of shutting our minds down and resting properly every night.  Whenever I ask “What’s keeping you up at night?” the answers I hear are always similar: the computer, social media, TV, and in some cases, sleep-altering substances such as caffeine, nicotine and alcohol.  Why has it become so hard to engage in precisely the behavior that is easiest for humans during our infancy? Babies love to go to sleep, and do it frequently. Why, oh why, does this become so difficult once we become adults?

How much sleep is essential

For most adults, the optimal number of hours of sleep varies between 7 and 9 hours per night.  For those that are able to enjoy a 20-minute to 40-minute nap in the afternoon, the evening hours can be shortened slightly.  But don’t think that a nap will reduce your chances of getting a good night’s sleep in the evening: a brief 20-40 minute nap will actually activate your body’s sleep receptors and make you even more likely to relax and fall asleep again at night!

Organize yourself

Most of what keeps us awake at night is anxiety; be it conscious or subconscious.  Anxiety is calmed by rituals, routines, and organization.  Long before going to bed, set yourself up to be free of the usual distractions that keep you from relaxing and freeing your mind at bedtime.  Prepare a pot of relaxing herbal tea, play some soothing music, and turn off the TV.  Clear away the tasks that you know will keep your mind from resting, such as setting out your clothes for work tomorrow. Take a hot bath or shower, turn your phone on silent, and pick a good book or magazine. Light stretching is a great idea, but strenuous exercise is best done during the day!


Lack of proper hydration is a growing concern that affects our daily well-being and many of us aren’t aware of.  Don’t wait until you feel the symptoms of thirst to think about maintaining proper hydration. Try to have a glass of water at least once every hour during waking hours, but don’t try to make up for missed hydration just before bedtime, since a full bladder can keep you from sleeping comfortably and cause you to spend your night in the bathroom instead.  Try to pace yourself throughout the day and reduce the amount of water you drink as you get closer to bedtime.

Black-Out Shades

It has been shown that humans get the best quality Rapid Eye Movement (REM) sleep in a room that is dark and quiet.  For this reason, one of the best investments you can make is to purchase a set of light-blocking and noise-blocking curtains or shades or your bedroom window.  It is also an excellent idea to remove all electronic devices from the bedroom in order to minimize the influence of electronic waves during sleep.

Self-Hypnosis, Meditation and Online Sleep Aids

If you do decide to keep your phone in the bedroom, you might consider putting it to good use and try one of the many online Self-Hypnosis recordings to assist you in achieving a state of profound relaxation and meditation prior to going to sleep.  Another innovative tool that has come out recently and seems to be helping some is the use of Binaural Beat recordings, which utilize sound technology that delivers complementary stimuli to each side of the brain in such a way as to balance the two sides and produce a state of extremely profound relaxation and/or meditation.  These recordings can induce states of deep relaxation while also altering the subconscious issues and behavioral patterns that keep you battling insomnia.

Cervical & Support Pillows

Is it best to sleep with or without a pillow?  If you are among the lucky few who can sleep comfortably without a pillow under your head, that’s awesome. But if you prefer support for neck and head, consider using an orthopoedic cervical pillow that helps to maintain the C curve in the back of your neck, dramatically reducing the chances of a neck injury caused by sleeping with your neck extended in the wrong position.

Depending on your regular sleeping position, an extra pillow can also enhance your comfort level and maintain your spine aligned optimally while you sleep.  If you are a back sleeper, a cervical pillow supporting the C-curve of your neck is optimal, and you might try also adding a pillow under the knees to support your legs.  For side sleepers, a pillow slipped between the knees can take pressure off the lower back and hips.  Stomach sleepers can benefit from using a support pillow placed under the abdomen to relieve pressure on the lower back and pelvis.

Count Your Blessings

Once you’ve covered all the aforementioned tips and you’re ready to tuck yourself in quietly under the covers, consider the old time-tested technique of counting sheep to help keep your mind off troubles and allow you to go to sleep.  But in this new version of counting sheep, every sheep represents something you’re grateful for in your life, a blessing that you wish to appreciate daily.  This exercise will not only help you to fall asleep faster, but it will also help you to wake up refreshed, grateful and optimistic in the morning!

The Morphe Method: Private Stretching

Stretching sessions dramatically increase your Range of Motion (ROM), flexibility, and muscle strength.  Athletes understand the importance of proper, regular stretching exercises for improved performance and endurance in sports, and it is known that Olympic Athletes use isolated stretching as an integral part of their training and in preparation for competition. In fact, proper stretching of the body’s muscles enhances all forms of physical activity. You will see reduced pain and inflammation, greater mobility, increased stamina, and improved quality of sleep.  Stretching is for every body!