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overcoming adversity

Dec 15
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How Life’s Changes Make You Stronger Letting Go to Transform EP06

How Life’s Changes Help Your Personal Growth | EP06

By Podcast

February often casts a shadow of negativity and stress, leaving you feeling drained and unmotivated after the festivities. However, this seemingly bleak month can be a powerful catalyst for personal growth and transformation. Confronted with external pressures and challenges, you may discover the remarkable strength and resilience that lie dormant within you. The key to overcoming frustration hinges on understanding the importance of adaptability and having a positive mindset. By embracing change and recognizing the lessons of adversity, you can shift your perspective and cultivate a more optimistic outlook on life. Instead of succumbing to a sense of defeat, you can turn challenges into stepping stones for personal growth. Throughout this exploration, discover how navigating tough times fosters gratitude, reshapes priorities, and emboldens you to embrace the unknown, all while paving the way for a more fulfilling future.

Embracing Challenges: A Path to Personal Growth

February can be a particularly taxing month, often associated with a post-holiday slump that leaves many feeling unmotivated and overwhelmed. As you navigate through this month, the external challenges you face may seem daunting, especially if you’ve recently encountered significant life changes or have experienced a particularly tough year. However, it is essential to recognize that these very challenges can act as catalysts for personal growth in your life.

When confronted with adversity—whether due to professional setbacks, personal struggles, or broader societal events—the ability to adapt is both crucial and empowering. Faced with external pressure, you might find yourself reevaluating your priorities and values, leading to personal growth opportunities that may not have occurred otherwise. The strife often brings to light your true strengths and insights about your resilience. Understanding and embracing this mindset can create a shift from feeling trapped by circumstances to feeling liberated by the opportunity for growth.

Consider a few key insights about navigating these challenges:

  • External pressures often prompt a self-assessment, allowing you to identify what truly matters.
  • Embracing adaptability enables you to cultivate a sense of resilience and strength.
  • Every challenge presents an opportunity for reflection and growth.
  • Learning to navigate adversity can enhance your coping mechanisms for future challenges.

The COVID-19 pandemic, for instance, has served as a unique learning experience for many. In the face of uncertainty, countless individuals discovered skills they never knew they had or uncovered passions that went unnoticed in their day-to-day routines. By adapting to new circumstances, individuals have learned to prioritize their mental well-being, reestablish relationships, and find joy in simple activities.

As you contemplate the external challenges in your life, it is essential to approach them not with fear but with curiosity and openness. This approach helps you uncover the lessons these obstacles impart and the newfound strengths they reveal within you. The ability to adapt may require effort and intentionality, but the rewards can be profound, setting the stage for personal growth as you move through the month and beyond. Embracing this mindset can lead to resilience and enhance your quality of life, enabling you to rise above challenges with renewed confidence.

Learning from Past Experiences

As February rolls around, many find themselves reflecting on the past while grappling with the uncertainties of the present. The year 2020 was a particularly challenging time for countless individuals, yet the trials faced during that period are not just memories to dwell upon. These experiences teach valuable lessons that shape a more resilient self, paving the way for a brighter outlook.

During tough times, such as navigating the chaos and upheaval of a pandemic, it’s common for you to uncover strengths you never knew you had. It’s in these moments of hardship that core values become clearer, often highlighting the significance of relationships with family and friends. As you sift through the emotional debris of past challenges, consider how gratitude can emerge from the chaos:

  • Gratitude cultivates a positive mindset, helping you to focus on what matters most.
  • Reflecting on experiences leads to a greater appreciation for the support systems around you.
  • Resilience is often born from the struggle, revealing skills that can be harnessed moving forward.
  • Lessons learned can act as a toolkit for facing future challenges with renewed vigor.

Reflecting on what truly matters in life can enhance your core values and sense of purpose. The chaotic energy once associated with challenges can become a source of motivation. You may start to see how gratitude can be a powerful force; rather than sinking into negativity, it encourages a lookout for the positives, even amidst the adversity.

This shift in perspective can improve overall well-being, as gratitude and resilience become integral parts of your mindset. Instead of feeling overwhelmed by the stresses of daily life, you begin to acknowledge the support from loved ones and recognize the lessons learned from past experiences. The ability to cultivate gratitude prompts a sense of community, forging deeper connections with those who matter most.

Learning from past hardships is not about dismissing the pain but acknowledging it and using it as a foundation for growth. Embracing this journey can lead to a more fulfilling and enriched life, reminding you of the power inherent in every challenge faced. As you continue along this journey, remember that your mindset plays a crucial role in shaping your path forward; let gratitude guide you as a beacon of light against the backdrop of uncertainty.

Letting Go: How Surrender Leads to Personal Growth

The pursuit of control is a common theme in your life, often leading to an undercurrent of stress and anxiety. In a world teeming with uncertainties, the need to maintain a tight grasp on every facet of your existence can be overwhelming. Yet, what if you considered the idea of loosening that grip? The concept of relinquishing control might sound daunting, but it can be the key to achieving clarity and focusing your energy on personal growth.

When you find yourself clinging to control, it’s important to recognize how this behavior manifests in your daily life. You may find that your insistence on managing every detail leaves little room for spontaneity or joy. Here are a few reminders of what can happen when you allow yourself to let go:

  • You create space for new opportunities and experiences.
  • You cultivate a sense of tranquility that enhances your well-being.
  • You enable yourself to connect more fully with others, fostering more profound relationships.
  • You become more adaptable and resilient, equipping yourself for life’s unpredictabilities.

Fear of losing control can act as a double-edged sword. On one hand, it propels you to strive for order in an unpredictable world; on the other, it can trap you in a cycle of stress that obscures the beauty of the present moment. By consciously loosening your grip, you might experience a rush of relief, allowing you to breathe a little deeper and see life through a new lens.

Additionally, consider how relinquishing control can shift your perspective. Instead of viewing each challenge as a threat to your way of life, see it as an opportunity for growth and learning. This shift in mindset can transform how you react to adversity, allowing you to respond with grace and courage rather than fear and frustration.

When you embrace the idea that it’s okay not to have all the answers or control over every aspect of your life, you grant yourself permission to thrive in uncertainty. You might even discover that allowing life to unfold naturally can lead to the most enriching experiences. By prioritizing what truly matters—your relationships, emotions, and personal values—you will find that the chaos around you might not feel as threatening as it once did.

Ultimately, loosening the grip on control is a step towards a more fulfilling and peaceful existence, aligning your actions with a positive mindset where growth, adaptability, and joy take center stage.

Transforming Fear and Uncertainty into Growth

Fear and uncertainty can loom large in the often tumultuous waters of life, creating formidable barriers to your personal growth journey. However, it’s important to recognize that these emotions can also be powerful catalysts for positive change. Every moment of doubt holds the potential for transformation if viewed through the right lens. By shifting your focus onto your internal core values rather than the overwhelming external pressures, you have the ability to break free from negativity and cultivate a proactive mindset.

When faced with fear, what tends to happen? Many struggle with self-doubt or procrastination. Yet, instead of allowing these feelings to paralyze you, consider them a call to action. Reflecting on what truly matters can guide you in defining your path forward. Here are some actionable strategies to harness the potential for growth amid fear and uncertainty:

  • Acknowledge your feelings: Understanding that it’s okay to feel fear is the first step in overcoming it.
  • Identify core values: Spend time reflecting on what is truly important to you. This clarity can help soothe anxiety and provide a sense of direction.
  • Establish realistic goals: Break down overwhelming tasks into smaller, achievable objectives. This makes the journey toward your goals manageable and less intimidating.
  • Practice resilience: Embrace setbacks as learning opportunities. Each challenge faced is a stepping stone toward personal development.

personal growthBy implementing these strategies, you can reframe fear as an opportunity rather than an obstacle. The journey may not always be smooth, but committing to personal growth is vital. Embracing a mindset of adaptability opens the door to discovering new strengths you never knew existed. Your emotional landscape will begin to shift as you cultivate resilience, reinforcing a proactive outlook that encourages you to tackle adversity with grace.

Moreover, the act of setting realistic goals means you no longer remain a passive observer in your life. Instead, you’re actively participating in your own personal narrative, steering it in the direction of your aspirations. This proactive approach not only alleviates feelings of helplessness but also fosters a deep sense of agency in your journey.

Ultimately, it is the acknowledgment of fear and uncertainty, paired with the commitment to personal growth, that transforms these challenges into profound opportunities for change and development. By taking charge of your internal dialogue, you pave the way for a more fulfilling existence where fear is just another step on the path to greatness.

Embrace the Journey Ahead

In conclusion, February can be a month of transformation rather than stagnation, and it presents you with a unique opportunity for growth. By embracing change and letting go of past burdens, you can open yourself to new experiences that enrich your life. Acknowledging the power of your mindset, you have the ability to shape your happiness and cultivate a proactive outlook. As you navigate the challenges ahead, remember that each step you take towards positivity and adaptability not only enhances your well-being but also sets the stage for a more fulfilling future. Choose to grow, and brighter tomorrows await you.

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Feb 03
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Vaughan Podcast

PMF Podcast: Overcoming Fear & Uncertainty Will Help Transform You In 2021

By Mindset

I wanted to share a great quote with you today by Swami Vivekanda which says

EXPANSION IS LIFE…CONTRACTION IS DEATH

This quote, along with a sermon I listed to this past Sunday by a pastor named Steve Furtick got me thinking differently this week and I wanted to share my vision with you on “Why we should let go to receive & how certain changes that we can’t control in life are there to make us stronger and transform us to improve and be empowered. Hope you enjoy it!

Certain changes must be forced upon us:

No matter how bad things can get, we all have a choice in life and we all can make decisions

Will you allow certain changes, stresses, adversities, obstacles to challenge or change you?, Make you stronger or weaker?

  • God sometimes takes away what we have, what we need, or what we are used to, to allow us to overcome adversity
  • We have all had to adjust, adapt and for some Improve/ Deteriorate
  • Think of Jan this year as a lesson for us all and what you can learn from 2020
  • For Me Covid has taught me I must live with a higher standard of gratitude:

-I have a job, a family that loves me and is there for me, a partner that has been through thick and thin with me and will be by my side, I have my health, clients that love us and cant wait to return & a team of dedicated staff

  • We must get used to struggle, uncertainty, challenge and regular disruption in our lives (covid has come to our world to allow us to appreciate what we have )

Loosen the grip on your life:

  • Went to my doctor to fix my now golfers elbow as i had fixed my tennis elbow pain 4 years ago with PRP injection despite me never ever playing tennis. Now I have golfers elbow which is related to the same type of injury = holding my grip tight and constantly tensing on my elbow from repetitive pronation and supination , flexion and extension movements with my arms.
  • The doctor told me to “loosen my grip” to help heal the torn, over used tendons in my elbow joint
  • The Control Freaks will suffer in 2021 as we all had our lives disrupted in 2020 and we are constantly squeezing the grip we have on life, work, family, our goals, our health and more. And because of this tight grip we are blinded to see whats important in our lives and constantly living in tension, stress, anxiety, anxiousness which leads to poor health
  • If you change your grip…not let go you will be able to adapt, and transform your attitude, your energy, your state, your mindset, your actions and your ability to make impact vs be impacted.

We must let go of yesterday to receive tomorrow:

  • Not only did God say in the bible we must let go of yesterday to receive tomorrow but its evident in:- life,- in sports, -in our relationships-in our business-with our health
  • Release what you cant control and I am a prime example of not doing this sometimes.
  • Its time to unlearn what you know or what you think you actually have control of to allow what you cant to not control you
  • We are not looking for a new normal , as what we had wasn’t so normal? (our schedules, our habits, our social media/technology addiction, or lack of fitness (for some) & in contrast the addition of our fitness (for some), our lack of attention for our spouses (for some) and family time…the list can go on
  • Balance is the new normal when it comes to each of our own independent thought’s of pessimism, our survival skills and how we deal with challenge
  • Lets Look forward to experiencing a new normal despite it being so hard to let go of the past & what we thought was normal
  • Just because you were used to a certain life, certain way of thinking, certain way of neglecting your body, your mind, your family, your business or even your personal development because you felt your not good enough
  • We often get stuck in life and life in a way that is non productive to ourselves, (work hours, quality family time, quality spouse time, taking care of our health, our community)

Do you & will you conform to 2021 or will you transform in 2021:

  • This month, in February you need to set your mental agenda first
  • We all need to bury 2020 and remove the fog that is still attached to us to be able to see the opportunity in 2021-We lost over 1/2 of our clients, we lost all of our corporate training programs, we lost staff, we lost revenue and momentum but we ( and I as a leader) must move on and not allow these losses to define us moving forward
  • How do you let go when you don’t know how? Just try to, Just stand up for yourself, Just plan it Just do it or else Fear will be your new norm for 2021. -Fear lingers where uncertainty lies. -Fear attaches itself to weak mindsets, fear traps ideas, visions and hopes of opportunity. -Fear traps those who have failed, lost or not tried to better themselves or their health which eventually kills you

How to overcome fear & uncertainty:

  • We can only overcome fear and uncertainty from the inside out. Too many of us fail because we try to focus on the external world, our external thoughts, our external habits but we should focus on the inner set of core values.
  • Core values , beliefs and the ability to take action in the right direction of life starts when you learn to loosen your grip on things.
  • Loosen your grip on the way you listen, touch, taste, hear and feel life
  • Unlearn your bad habits by loosening your grip on the way you perceive life as we sometimes cannot control life
  • Our Posture, Our Tonality, Our Choice of words, Our Body Language, Our Morning & Evening Routine, Our diets, our ability to move our bodies = all work together to define our STATE.
  • The vessel in which society or the world sees us by is all dependant of our STATE: do we seem happy, sad, excited, determined, confident, opportunistic or do we sound or appear the opposite: negative, upset, frustrated, easily irritable, not interested in change or challenge
  • LETS USE OUR DAILY PRODUCTION CHECKLIST TO KEEP US IN LINE
  • letting go of fear can only be accomplished if you let go of old, poor, negative or unproductive habits and replacing them with something that will help you or others improve, move forward and do so with optimism
  • New habits = New happiness:-you used to go to bed late, so now you go to bed 1/2 h earlier-you used to have 1-2 drinks at night to cool the stress now you read for 1/2 hour’-you used to yell at your wife/kids when you came home from work and were stressed, so now you take 5 min to prepare your mindset before going into the house every night and listen to music to calm you -you used to eat sweets, junk food or carbs not healthy for you when you were mad, sad or scared, no you eat veggies, log how you feel in your journal or listen to music when stressed
  • The way the world is wired is already messed up with so much pressure for us to look a certain way, talk a certain way, have a certain amount of followers follow your social accounts and more. All of this and more are merely fog that is getting in the way of you seeing, realizing and experiencing whats truly important in life and without letting go or letting lose of your grip on life, what you feel you do control and letting go of the past (whether it be 2020 or not) you cant receive what the future holds for you because your vision is blurred and your not paying attention to the present joys and miracles we have right in front of us…The ability to be alive!

May you all enjoy each and every day of life you have on this planet and try to let go of what you cant control to receive what is waiting for you.

Attitude is everything

Oct 19
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Mismanaged Government Stage 2 Closure For Micro Gyms Pure Motivation Fitness

Mismanaged Government Stage 2 Closure For Micro Gyms

By Community

In this short Video Coach, Dimitri Giankoulas whos been a certified coach and Personal Training manager for 24 years expresses his frustration, and extreme disappointment in the mismanaged Government Stage 2 Closure For Micro Gyms, restaurants, bars, and Studios.

Hi everyone!
Do you believe it’s fair for hard-working, dedicated small business owners that make up 75% of Ontario’s workforce should have to be shut down due to being clumped up and categorized as their larger bigger box corporate fitness chain competitors?

Do you feel its fair that large corporate chains such as Walmart & Costco, LCBO should be allowed to remain open when they have line ups of people walking into their stores, talking touching and being within proximity, receive subsidies and rental assistance while and thriving, some even 3Xing the number of profits due to the Covid19 pandemic, while restaurants, bars, and gyms are now forced to shut down for a second time making it a total of 5.5 months of being forced to shut down? That’s almost half a year of having to close when there has been no data, nor full stats showing that we are the cause of the increased contractions?

Having been a personal trainer and managing coaches for over 24 years, having worked in Big Box, Small box, and private Fitness studios over my career, and owning my own Micro Gym I would love to share the insider’s perspective of what is really happening in the fitness industry and the challenges and struggles small business owners like myself and hundreds of others are going through with the mismanaged government approach to Covid19 closures.

The three main things I feel that are mismanaged are:
• Thousands of Statistics show that you can’t beat Covid19 if you are not physically healthy and at your peak level. Families need Fitness for proper mental, physical & spiritual health and should have the choice to decide whether they wish to participate or not. Suppressing the immune system of thousands of people only makes matters worse and the mental health issues will surpass the covid problem we are seeing in the next 6-12 months when small business owners all begin to lose their companies.

• Fairness amongst Mirco Gym (Small Boutique Fitness Studios ) should not be labeled and included in the same category as gyms that are 1,2 and sometimes 3x the square footage. The Mismanaged process by the government that fails to provide proper notice to small business owners and nor the support needed to get the clear facts about how they can pay their employees and all stipulations vs. having to go online. Micro Boutique Fitness studio /gym owners have & can pivot, adjust, and make drastic changes to their operations that many big-box chains /restaurants cannot do thus making them safer areas to operate out of.

• So many millions of dollars are being placed on giving funding to so many areas during Covid19 but the Government is doing nothing to spend time /resources learning what micro gym /restaurant owners are doing to keep themselves socially distanced and safe. Giving gym owners, restaurant owners, and bar/studio owners 2 days notice over a Saturday and Sunday that you will be closed on Monday is unacceptable, and not enough time for owners to be able to find out the proper info on employee terms, employment insurance questions even time to plan out a proper closure.

We have a full community of members who are happy to come to our studio, follow and abide by the processes that we have put in place, and cooperate in doing what’s necessary to keep the studio, the staff, and the members safe and properly distanced.

We thank you for your time in viewing this video appreciate your support and would love to hear from you. you can reach us at [email protected] or leave a comment below. please share this with anyone you feel it can reach and bring attention to this matter.
As always Attitude is Everything and we love all your support.

Coach Dimitri

Oct 13
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How To Embrace Fitness For A Healthier Marriage Pure Motivation Fitness

PMF Podcast: How To Embrace Fitness For A Healthier Marriage

By Family

How often do you hear couples say “they wish they had more time to exercise?”
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How easy, & how often do parents neglect their health, neglect making fitness part of their active marriage or take the time to give each other space to exercise?
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Having helped thousands of couples over 2 decades of service we have noticed that Many couples struggle to make Fitness a priority and it later becomes a luxury.
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We also have seen other couples including our selves that manage to involve & embrace fitness into their marriage and family and use it to enjoy healthier more meaningful marriage and lifestyle.
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Joined by my wife Francesca on todays podcast, together, we tackle the challenge, daily obstacles and hard choices that many couples face when trying to juggle Fitness into their lifestyle and marriage.
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We talk about the upside and downside to embracing fitness and give share our Top 5 strategies on:

How to involve and keep fitness into a healthier lifestyle for you and your spouse.

1-AGREE TO A NON NEGOTIABLE, TIME, PLACE & STICK TO IT:
2-DON’T BE AFRAID TO ASK FOR HELP:
3-SET FAMILY FOOD PREP DAYS/TIMES:
4-SET BEHAVIOUR VS. OUTCOME GOALS, TOGETHER:
5-FIND ANCHORS TO KEEP YOU MOTIVATED:
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Pls LEAVE A COMMENT and tell us if you and your partner or spouse exercise together? Best Comment wins a FREE 2on1 Training Session.
Pls SHARE THIS VIDEO or forward it to anyone you feel can benefit from hearing our podcast!

Sep 19
Love0
Pure Motivation Fitness Are you faking your happiness

Happiness Is A Decision! 12 Ways To Improve Your Mindset

By Mindset

Good morning and Happy Monday Everyone!

We are 9 months into the 2020 year, we have all been experiencing anxiety, stress, frustration and uncertainty due to the surprise and insurgence of Covid19 this year and the entire world has been affected.

Businesses, professional sports, families, the entire global economy has been affected yet we have been resilient, dedicated and proactive as an entire human species to try and fight off this horrible virus and have all tried to do our best with our families, our communities and our businesses to make the best of what we have! Yet are we happy?

Are you faking your happiness?

Are you battling your inner self each day and toss back and forth over the invisible happiness line in your head and struggle to stay happy? 

I know I have sometimes. I’ve battled the voices in my head that jump in as soon as my eyes wake up in the morning and say, “Will you be losing your community, your members or business due to Covid? Are you going to be able to motivate, educate and inspire others today when you are concerned about your own stresses?”

These are all common fears but Happiness is a choice we make! Its a decision that we have to make daily and stick to it and after watching a 15 min morning clip from Tony Robbins a few days ago (I too search for motivational videos to keep my self talk as elevated as I can and at peak leavels) I realized that the words Happiness is a decision are going to become my new motto, and my newest tatoo!

I wanted to share with you the 12 ways you too can make Happiness be a decision you make in your life and change your outlook in life, your mental state and the way you, me and we all respond to life, its challenges and any more obstacles we may face.

I hope you enjoy these tips, and if you do please share them with others, I’d love to hear your feedback!

Happy people aren’t held hostage by their circumstances and that they don’t seek happiness in people or possessions.

They understand that once we stop chasing the world’s definition of happiness, we start to ascertain the choice to experience happiness has been right ahead folks right along . Research in the field of positive psychology continues to reinforce this understanding. But simply knowing that happiness may be a choice isn’t enough. Fully experiencing it still requires a conscious decision to settle on happiness every day .

 

Here are 12 ways to help you make “Happiness A Decision” in your life not an emotion that’s uncontrollable

1. Count your blessings. Happy people prefer to specialize in the positive aspects of life instead of the negative. They set their minds on specific reasons to be grateful. They express it when possible. And they quickly discover there’s always, always, something to be grateful for.

2. Carry a smile. A smile is a wonderful beautifier. But quite that, studies indicate that creating an emotion-filled face carries influence over the emotions processed by the brain. Our countenance can influence our brain in only an equivalent way our brains influence our face. In other words, you’ll actually program yourself to experience happiness by choosing to smile. Not to mention, all the beautiful smiles you’ll receive reciprocally for flashing yours is additionally bound to increase your happiness level.

3. Speak daily affirmation into your life. Affirmations are positive thoughts accompanied with affirmative beliefs and private statements of truth. They are recited in the first person, present tense (“I am…”). Affirmations used daily can release stress, build confidence, and improve outlook. For maximum effectiveness, affirmations should be chosen carefully, be based in fact , and address current needs. Here is a list of 100 daily affirmations to help you get started.

4. Wake up on your terms. Most folks have alarm clocks programmed due to the expectations of others: a workplace, a school, or a waking child. That’s probably not going to change. But that doesn’t mean we have to lose control over our mornings in the process. Wake up just a touch bit early and establish an empowering, meaningful, morning routine. Start each day on your terms. The next 23 hours will many thanks for it.

5. Hold back a complaint. The next time you would like to attack in verbal complaint towards an individual , a situation, or yourself, don’t. Instead, humbly keep it to yourself. You’ll likely diffuse an unhealthy, unhappy environment. But quite that, you’ll experience joy by choosing peace during a difficult situation.

6. Practice one life-improving discipline. There is happiness and fulfillment to be found in personal growth. To know that you simply have intentionally devoted time and energy to non-public improvement is one among the foremost satisfying feelings you’ll ever experience. Embrace and practice a minimum of one act of self-discipline every day . This could be exercise, budgeting, or guided-learning… whatever your life needs today to continue growing. Find it. Practice it. Celebrate it.

7. Use your strengths. Each folks have natural talents, strengths, and skills . And once we use them effectively, we feel alive and cozy in our skin. They help us find joy in our being and happiness in our design. So embrace your strengths and prefer to operate within your giftedness every day . If you would like to seek out this outlet outside your employment, by all means, find this outlet.

8. Accomplish one important task. Because happy people choose happiness, they take hold over their lives. They don’t make decisions based on a need to pursue joy. Instead, they operate out of the satisfaction they need already chosen. They realize there are demands on their time, helpful pursuits to accomplish, and important contributions to form to the planet around them. Choose one important task that you simply can accomplish every day . And find joy in your contribution.

9. Eat a healthy meal/snack. We are spiritual, emotional, and mental beings. We are also physical bodies. Our lives cannot be wholly separated into its parts. As a result, one aspect always influences the others. For example, our physical bodies will always have impact over our spiritual and emotional well-being. Therefore, caring for our physical well-being can have significant benefit for our emotional standing. One simple action to settle on happiness today is to eat healthy foods. Your human body will thank you… then will your emotional well-being.

10. Treat others well. Everyone wants to be treated kindly. But quite that, deep down, we also want to treat others with an equivalent respect that we might like given to us. Treat everyone you meet with kindness, patience, and grace. The Golden Rule is a powerful standard. It benefits the receiver. But also brings growing satisfaction in yourself as you seek to treat others as you’d wish to be treated.

11. Meditate. Find time alone in solitude. As our world increases in speed and noise, the power to withdraw becomes even more essential. Studies confirm the importance and life-giving benefits of meditation. So take time to make time. And use meditation to look inward, connect spiritually, and improve your happiness today.

12. Search for benefit in your pain. This life can be difficult. Nobody escapes without pain. At some point—in some way—we all encounter it. When you do, remind yourself again that the trials could also be difficult, but they’re going to pass. And search deep to find meaning in the pain. Choose to look for the benefits that can be found in your trial. At the very least, perseverance is being built. And presumably , a capability to comfort others in their pain is additionally being developed.

Happiness is a decision, now don’t forget that!

Have a great day, relax, rejoice & reflect!

Sep 19
Love0
Pure Motivation Fitness You Can Have Results or Excuses, It Cant Be Both

You Can Have Results or Excuses, It Cant Be Both

By Mindset

If there’s one thing most folks cannot stand is people making excuses, and if there’s one thing we all bang is make excuses. Everyone does it, everyone has done it within the past and most everybody will still do so within the future. There are many quotes about excuses that bosses, trainers, parents, and coaches have probably thrown at you in your life, and that I could sit here and throw some gems at you prefer “make an attempt, not an excuse” or “excuses are the nails wont to build a house of failure”. the purpose is, irrespective of what percentage clever sayings or quotes I throw at you, it won’t change anything. it would cause you to feel bad, or even embarrassed, or maybe sort of a failure, but that’s not in any way my intention. My goal isn’t to interrupt you down or cause you to doubt yourself because you’ve got an excuse. My goal is to create you stop using excuses.

 

So why will we make excuses then?

 

Psychologists will place excuse-making within the self-handicapping zone, which is to mention that excuses are a behaviour that one will express that impedes performance and on motivation. Excuses are used as a distraction to carry us back from a task, but it’s really from a deeper level of one’s desire to shield ourselves from any variety of anxiety or shame. But, what does that should do with being within the gym? What number times have you ever not gone to the gym because you were visiting be late, maybe the alarm didn’t detonate, maybe you hit snooze one to several times, what this is often trying to mention is that each one you’re doing is using excuse-making as a distraction from not eager to upset maybe your coach or your training partners by being late. What you must be saying is that I better get there and work twice as hard to create up for the time I missed. for instance, saying that you simply aren’t visiting your workout because you have got an excessive amount of to try to, or making dietary changes are just too hard and unfair, is absolutely just some way of constructing you are feeling less burdened and fewer ashamed.

 

Unfortunately from a psychological standpoint, IT WORKS.

 

Now to be fair, studies at the University of Florida have shown that excuse-making may be beneficial. What?! Mind blown! Well, that is, until I read on, and you must, too. The study was showing that certain excuses can protect self-esteem, lower depression, and even boost one’s system, which successively could lead on to a higher performance at the identical task the subsequent go around, as long because the excuse is maintainable and produces sympathy for the excuse maker. Once an excuse fails to hit these factors, it becomes detrimental to one’s success. Everyone out there has had one in every one of those days within the gym, not into it, not motivated, the mind just isn’t right, and after you are being honest to yourself and admit it just isn’t in you today you’re able to rebound the following day and sometimes times want to perform at a better level because you now have a cleared head. the alternative approach is saying things like; it’s too hard, or I can’t fuck, and that I hand over. These are the sort of excuses that are self-handicapping and within the end will do nothing but undermine yourself mentally.

When it involves making a lifestyle change, like making exercise and eating right a part of your lifestyle, it’ll be hard, it’ll challenge you, and hell if it absolutely was easy everyone would couple.

Just like the other place in your life, when it involves your workout, be honest along with yourself, and be honest with your coach, don’t use self-handicapping excuses, instead just be honest. Tell yourself, your workout partner, or your coach that today just isn’t your day and you’ll be back tomorrow able to work. with no more motivation, you’ll want to figure harder, being driven intrinsically to succeed. At the tip of the day you’ll be able to either have excuses otherwise you can have results, but you’ll never have both.

As the great Maya Angelou once said, “Every journey begins with one step.” It’s time to start out yours.

Always remember, Happiness is a decision! Make It Today!

Sep 06
Love0
15 suggestion everyone should follow Pure Motivation Fitness

15 Lessons I Learned From 15 Years Of Being Married!

By Family

15 Lessons Along My 15 Years Of Being Married!

In case you didn’t know my beautiful wife Francesca and I are celebrating 15 years of marriage together! I’m making sure today is special and I surprise her for sure!

We have officially been together dating and in love since the summer of June 1996…That makes it 24 years of being together but officially married for 15!

Sept 4 2005, that’s the day Francesca & I made our marriage agreement both legal, true to the world, and most important made it official amongst us!

I wanted to take the time today to share 15 lessons I’ve learned along the way of being married, for all of you who are either almost there…currently in love and married…currently in love but not married…currently married and not in love, dating or even divorced. This one is for all of you!

I’m surely NOT an expert when it comes to being and staying married but I do know a few things after being together and sharing a wonderful world with my partner for 24 years. You may find some of these apply to you and some not but my main goal is to share with you some lessons I’ve learned in hopes that they may help, enlighten or remind you of the things we sometimes forget.

 

1. Marriage needs water, soil and care!

Too many of us think that as long as you can organize a fancy wedding, buy your partner fancy things or come home in a good mood and always agree, your marriage will be perfect but it’s far from that and the truth. Like anything meaningful in life a solid marriage needs time, dedication, work, focus and a mindset. Its easy to say I Do! But it’s a lifetime of living together loving and sharing one life, so know that the reps you put into a marriage will only need to get bigger and more frequent as time goes on.

 

2. Marriage is like a stock market!

You will have steady and slow times, you will have small jumps that you are not expecting from time to time and you will have lows and droughts that seem to kill the stock (in this case your love) but its all part of the choreographed dance between you and your partner. Learn to budget the lows and savour the highs and hold on to that investment for life. Never peak the best is yet to come!

 

3. Competition will try to kill your love!

Like most wonderful things that you may have, there is always someone who will, unfortunately, be jealous. Others who have failed marriages may be envious of the love and passion you both possess. Be mindful and notice those who envy what you have and don’t feel alarmed. It’s a natural evolution of life so don’t hate them just know that people often want what they can’t have…and a great marriage is magical!

 

4. Flex Your Marriage Muscles Every Day or else you may lose them!

Just like muscle memory exists and just like muscles need to have stress, weight, pressure and force placed on them to grow stronger and not shrink, your marriage is the same and needs daily tough points (reminders) of why you’re together! Learn to deflect negativity and welcome positive emotions regardless of what surprises you find. Learn to do the small things like play your spouses favourite music, cook them a meal, write them a note, send them a pic, remind them you love them or simply ask “is there anything I can do to be a better partner?”

 

5. Expect Problems every morning and eat them for breakfast!

Just like running a business, being a teacher, being a parent or crossing the road, daily your marriage will encounter problems, obstacles and threats. Be prepared, be aware and swallow them up for breakfast. A proactive couple supersedes a reactive marriage. Try to work on solving the problems together so you both share the load and often you will find the stress levels decrease.

 

6. Grow with your partner not above them!

Some couples find it hard to grow older together and are afraid that your spouses goals may not be similar to yours. That’s exactly right! And because they are not you, they have their own goals and dreams so try to work with your partner, understand how they are wired, what makes them happy and understand that it may not be what you like or want, and that’s ok. It’s not always about you, and you have to do things that often you don’t like too (this one is always hard for me but I try to be present about it).

 

7. Say I love you, I’m sorry and Kiss every day!

I’m not an expert but studies show that the more you say I love you,I’m sorry, kiss or touch your partner…Sharing emotional feelings and care can often keep couples closer, longer and forever as we all have needs and wants. Marriage is harder than running a business because you can ignore somethings, someone or more than one person in a business but you can’t do that in a good quality marriage. Say I’m sorry and don’t expect anything in return.

 

8. Recognize the fights, quarrels and disagreements!

It’s vital to know that you and your spouse have different personalities, likes, wants and sometimes communication isn’t as clear as it should be! I know I’m not perfect and man times…did I say many times yet?…Have I been a sucker to following my ego and trying to communicate based on what I think I should say vs. what’s right. Being mindful and prepared helps you deal with your friend Ego when he /she calls.

 

9. Keep your fights, arguments private.

If there is any couple out there that doesn’t fight then they are not real. I don’t mean fist fight that’s unacceptable and happens (please seek help for that) but it’s not a true marriage if it’s always 100% of the time perfect with no issues, no debates or no conflict. Be careful though that when there is conflict keep it private especially from your parents as getting too many noses involved means now you have pressure and gossip happening behind your back which always leads to disappointment, rumours and unnecessary people knowing your business.

 

10 . Every marriage needs a coach, never suffer in private!

Too many marriages fail and continue to fail because no coaching was involved. How stupid, would it be if everyone thought that marriage doesn’t need periodic counselling? Just like athletes need a coach, students need a teacher and your car needs a mechanic. A marriage needs an outsiders view on whats happening, what needs to happen to fix or improve anything and how it should be done. And too many couples feel embarrassed to get the help they need and often fail.

 

11. Know that every fight is your partner’s way of saying I need you!

A great client of mine and an amazing marriage coach told me once that ALL couples spiral off in figure 8 dances. What she meant was, you get mad and act rude to them, causing them to get mad and spiral off on their own and ignore you leaving you upset and then when they come to their happy self and come back to you, your ego is still mad at them and often pivots or spirals away distancing you from them and then rehashing the entire cycle. This can go on for days, weeks even months. Every fight is due to someone’s needs not being met so know that marriage is 50/50 and you need to listen to each other’s needs!

 

12. Marriage is the savour to the soul

A good marriage will make you feel rich, strong, confident, alive, vibrant, energetic, young again, spiritual and with poise. A marriage blessed by God and those who love you is the only thing we need to help us mature and grow old together with companions for life. A good marriage can make any million or billionaire feel alone and poor, as a good marriage brings food to the soul and makes every day more happier together because you have that special person there.

 

13. Don’t get comfortable or lazy, surprise each other!

It’s too easy to get comfortable after a few kids, mortgage, careers and being together for 15+ years. Francesca and I are at 24 years together and some of the best memories of my life will go down in my grave with her beside me and them! However, just like working together (which I’m telling you is the hardest thing for any couples to do!), and seeing each other in pj’s at home we do get comfortable and can easily take advantage of each others time, love and efforts! Stop and recognize each other, compliment each other, exercise together, cook together, shower together, experiment with new romantic exercises and make the time to surprise them from time to time. It’s needed or the flames will burn out.


14. Make date night non-negotiable or take breaks together!

Two beautiful kids later, running a business side by side for 11 years, battling life’s stresses, those who envy our relationship and passion after 24 years and dealing with the emotional roller coster of having to compromise on everything you do together as a couple…life chips away at your love and it takes one (or both of you) to recognize this and make time for date night. Schedule it in as an appointment every week, 2nd week or month, put money aside for it and tell people to try and not stop your date nights so you can continue to grow older together and have meaning together. The saddest thing I can ever imagine is a couple being together for 50 years having the most boring marriage, boring milestones or not even celebrating them and then passing and saying I wish i could have….

 

15. Never go to bed without a kiss goodnight!

It’s hard, it may take you to drop the ego, it may mean you sometimes have to say I’m sorry for no reason going to bed mad, means waking up mad or with attitude. It’s hard to always agree but settling a fight at night makes waking up easier for both of you and gives you time to sleep off the nonsense that you were arguing about in the first place.

I want to take this moment to thank my amazing and beautiful wife Francesca for all of her help in my life, throughout my broke ass college days where bodybuilding, work and eating were my only hobbies. Throughout my 11 years of running (what I think) has been one of the most successful fitness studios in Toronto! For putting up with my obsessive-compulsive personality of always needing to be right or do what I feel sporadically , emotionally which hasn’t always been the right way! Thank you for teaching me patience, true love, resilience and to be confident while navigating our business through Covid-19 and all the other challenges with more to come! Thanks for listening to me talk about the studio, employees, marketing, sales and how shitty my day was every day at night, when we are out and when we shouldn’t be talking about work!!!

Thanks for placing your wants, needs or career dreams to help ours come true and for giving me the ability to be the most important person in the world and that’s a dad to our two beautiful kids, Milena and Dimitrius. Mazel tov, this day is for us! And I will always love you and never be perfect!


HAPPY 15 YEARS MARRIED, 24 TOGETHER AND A LIFETIME OF LOVE TO LAST US!

HAPPY ANNIVERSARY

Jun 22
Love0
PURE Motivation Podcast Episode 1 How to stay motivated during Covid

PMF Podcast: How to stay motivated during Covid-19

By Mindset

Five Minute Friday Q & A

Times have certainly changed and we do live in a new world of uncertainty, fear, anxiety, added stress and the unknown but have we really changed? Has everything changed so much that we are in a new normal? Today’s 1st PURE Motivation Podcast dives deep into the reality of “How To Stay Active & Motivated During COVID 19” by certified trainers and performance nutrition specialists Dimitri Giankoulas and Daniel Cecchino.

Topics of this podcast include on how to stay active and motivated during COVID 19:

1. Follow the 4 A’s
-ACCEPT IT, relax your human and you need to FUCK it (Face it, Understand it, Control & Confront it, Know your fear
-ACKNOWLEDGE IT, and ask your self can I do this alone or do I need any help?
-ADVANCE, find the work you need to and start doing it.
-ADAPT, what do you need to do, how do you need to change or adapt to move forward.

2. Do a self-check?
a) Do you feel healthy everyday, energetic, active, positive, motivated or afraid?
b) is there anything hurting you on your body, your gut, do your like yourself naked?
c) How do you perform physically for basic exercises? (push up, 10min jog or 5 min skipping)
d) Write it down and study your answers.

3. Set Written Goals with Deadlines + Rewards & Penalties…Keep your word
a) Why are you doing this?
b) Who will this decision positively impact? you and your family
c) Track your progress
d) Track your habits, trends, daily rituals and your time zappers

4. Find a training buddy!
a) is it a coach, family friend, group or co-workers.

5. With Age we get worse not better so it’s up to us to prevent it

6. Difference between Zoom workouts?

Monitor your habits watch out for Demon craving signals, eating times, appetite times as well

We hope you enjoyed this podcast and ask that you share it with anyone else you know that it may help.

Mar 06
Love0
Never Stop Growing Challenging Yourself

Never Stop Growing & Challenging Yourself!

By Mindset

If someone had have even brought up the idea of me enrolling in a Crossfit competition a couple years ago, I would have probably dismissed the idea, and called them crazy!

Me? Competing in Crossfit?

No way!

However, over the last two years or so, I have developed more of a Crossfit style of training to my own workouts. My goal with training, and with life in general, is to be well versed in everything. By varying my training and not keeping it specific, I can combat many different training systems all at once. I can run fast, lift heavy, and be explosive all in the same workout without destroying my central nervous system.

Fast forward to November 2019 when I signed up for my very first Crossfit competition! This was an opportunity for me to test many parts of my fitness with like minded individuals.

Yes, it may have been a “competition,” however the Crossfit community focuses a lot on individual improvements.

It was a super positive environment, and everyone was there for the enjoyment of the sport.

Ultimately, I am very proud of myself for competing.

The environment was dynamic and positive, with flashing lights and pumped up music. All of the competitors were friendly, positive, and supportive.

The feeling and the adrenaline rush you experience on the competition floor is unlike anything I have ever felt before. It was awesome!

At the end of the day, the idea is that sometimes you have to push yourself outside of your comfort zone, try something new, because maybe, just maybe it will be the experience of a lifetime. I can’t wait to compete again.

You should too! Don’t let regret haunt you as you age and always make the time to invest in YOU!

If you don’t , who will?

Dec 06
Love0
As Canadians Are We Exercising Enough1

As Canadians, Are We Exercising Enough?

By Workout

Hope you’ve had a great week!

Not sure if you had a chance to read the article released a few weeks ago, but Participaction a non-profit group that promotes healthy living in Canada, gave adults a ‘D’ for overall physical activity and an F when it comes to moderate-to-vigorous activity, with the report finding just 16 per cent of adults get the recommended 150 minutes each week.

Wow!

Now.. there are some factors against us.

It is the norm to work longer hours.

We have families and friends that need our social time.

We live in a beautiful country that unfortunately, is on average at 0 degrees or under a good 4-5 months of the year.

Depending on how you look at things ( growth mindset or fixed) , you will look at these items as barriers or hurdles to overcome.

When clients come in for their initial consultation and are willing to give fitness a shot, they always ask ‘how many times a week do I need to work out?’ I reply, anything you can do to start! 

It’s about building the habit, not going 0 to 100 right away! Think about it. If you can commit to 1x/wk to start and you have been doing that for 4 weeks isn’t it easier to then add a second day or third?

The 150 minutes in a week can be broken into whatever you would like.

5 times of 30 minutes..

7 times of of 21 minutes..

3 days of 50 minutes..

If you remember my email last week it depends on the intensity your training at, so you can take shorter, harder spurts of exercise vs. long and steady to be more efficient.

Check out the article below and feel free to ask me any questions you may have with keeping fitness in your lifestyle!

Participaction report card gives Canadian adults an F for physical activity

Participaction report card gives Canadian adults an F for physical activity

Until next time,

Daniel

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