Samahita Retreat

How Breathwork saved my life?

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How Breathwork saved my life? 

This title might sound like an exaggeration. However, depending on the perspective I can guarantee you that if it wasn’t for my breathwork or pranayama practice, my life nowadays would be a complete mess.

I found pranayama 11 years ago, almost by “accident”. Back then, I was working in the Corporate World, immersed in the rat race, and screaming for a way out. Alcohol and weed were my daily medication for the pain I was feeling inside. I was deeply unsatisfied, I was questioning every aspect of my life. I couldn’t believe that that was it. Working 10-12 hours per day, go home, self-medicate and repeat the same the next day.

Thankfully, I had an inner guide that took me into spiritual practices like yoga, meditation, and alternative healings. This other side of my life kept me floating for a little while. I knew that I had to change. I tried quitting my job but didn’t dare to go through it and the pain kept on growing.

Until I took 1 month off and travel to Thailand to Samahita Retreat and my life changed forever. I had signed in for a Pranayama advance training for teachers. I don’t even know how I got accepted. But, it was the perfect place for me to be.

Not only I learned pranayama and breathwork, but I met on that trip my future wife, future business partner and future godmother of my first child. It was a life-changing experience. One that I will be forever grateful. I know something else than my rational mind guided me there.

After learning the practice from my teacher Paul Dallaghan, I was hooked. My whole life perspective changed. Mainly what changed was my mind and the flow of thoughts in it. It was quiet for the first time. There was space between thoughts. I could slow down. I could separate myself from the surrounding circumstances. It was magical!

Paul Dallaghan
Paul Dallaghan Teaching Pranayama at Samahita Retreat

I continue practicing and learning more throughout the years. I also slipped out of the practice a few times. When I have stopped, I could notice what was missing. I became more anxious, more stressed, irritable, prompted to addictions, not such a nice person to be around.

As soon as I took back the practice, the peace came back.

You see! When you have a practice, like pranayama or breathwork is for me, you can rest assured, that you will always have your life jacket on you. No matter what life throughs at you you will navigate through it. It is the best gift you can give yourself.

Breathwork practice
My daily breathwork practice is my life savior!

The other amazing impact that a breathwork practice has over your life is the ability to impact every area of your life. By having a calmer mind you can make different choices, better choices.

Life is made of one choice at a time…

You choose what to eat, what to say, with whom you spent time with, what kind of work you do, how you react to your kids, friends or family. We choose everything!

The thing is that most of the time we choose unconsciously, automatically, without considering that we might even have a different option. Easily we follow other people’s paths, advice or the social norm. Instead of being the own director of our life and choosing how our Life Movie will look like.

This is the power of breathwork for me. It’s not the only way. There are many other practices out there that can give you the same power. The power of choosing your thoughts. Therefore, the power of choosing your own life.

If it interests you to learn breathwork or pranayama and you have the possibility to visit Thailand, please check Samahita Retreat and Paul Dallaghan workshops. It is a life-changing experience.

If you can’t travel to Thailand but are still interested in starting a breathwork practice and change your Lifestyle for good, please contact me and book a FREE 15 min session so I can help you get started on your journey.

Wishing you a life of health, happiness, and joy!



Best morning routine for a great day

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What is the best morning routine to have a great day?

How you spend your first couple of hours of the day is your choice. However, the way you do it has an immediate effect on how your day will turn out!

What you do the first hour or two of your day will set the tone for the day you will be having. So, it makes sense to take a little extra effort to choose wisely how we spend those first hours of the day.

You probably have experienced this when starting your days looking at your phone, for example, reading the news, or getting an unfriendly message from your boss, and getting the first negative thoughts in your head. After this happens it’s so much harder to shake the bad feeling away and therefor one negative thought triggers the next one and down the rabbit hole, you go! 

The good news is that we can experience our mornings differently by creating habits that set our days to be happier, calmer and more productive. 

For over 10 years I have been waking up early and have always started my day with some routine or practice that helps me to pre-pave my day to make it a great one!

These are the best habits that I have found work well to set my mind and body for the day.

Start by drinking water:

First thing is to hydrate your body from the night. Try to aim to drink 1 Lt (34 oz) of room temperature water. This will wake you up and make you feel refreshed almost instantly. I like to have a nice water bottle ready next to my bed as a reminder.

If you need an extra wake up help, wash your face with chilled water.


Starting your day by appreciating the good things in your life is an easy way to increase the chances of having a great day. I usually like to do this in bed, just after waking up, as a way of warming up my mind and getting ready to get out of bed. 

If you find this one difficult, start with the most obvious ones. Appreciate your bed, your pillow, the roof on top of your head, and you’ll see that after a few ones, the momentum carries on and many more will come to your mind.

If you like writing and journalling, doing an appreciation list is also a great way to connect to that feeling of being grateful for what you already have in your life.

Meditate, breathe or contemplate:

The benefits of meditation and introspective practices are broad and well known. The main purpose of this moment as part of your morning routine is to reset your mind.

During this moment you will clear the train of thoughts that you might have carried from the previous day. You connect to the present moment, through the breath, sound, sensations, or your favorite meditation technique. 

If you want to learn to meditate, check my previous blog post here. 

After your meditation, it is a perfect moment to pre-pave your day. Think about how you want your day to unfold. Imagine the great things you will achieve, the great news you will receive and so on. This is the time to visualize your amazing future life ahead!

My morning Meditation and Breathing practice is my anchor for the day!

Move and stretch:

Take a moment to stretch your body. Awaken all the joints and muscles. If you are a very active person you can do a few push-ups to increase the blood flow or you can just be gentle and open your physical body for a great day ahead.

Drink and/or eat:

Having rich micronutrient foods in the morning through green smoothies or juices increase mental clarity and also improves the way the body feels.

If you exercise regularly, also a protein-rich breakfast can be beneficial to get your engine going with stable energy throughout the day. 

If you eat and/or drink in the morning, consider that the first meal of the day is the most important one. Your body is the cleanest and the emptiest, therefore it is the most receptive to nutrients. Eat clean nutritious foods of your preference.

If you want to learn more about What to eat? Check out this blog post that I wrote.

Green Smoothie
The greener the better! Start your day with Micronutrient rich foods!

Don’t check your phone: 

This one is probably the most important one! Make sure you don’t see your phone until after your morning routine and your mind is ready to tackle whatever comes your way. 

Going through this morning routing should take you between one and two hours. So, make sure you set enough time so you don’t have to rush through it. Instead, make it a special moment for yourself. 

Because you are the most important person in your world, take the time for yourself to prepare for your great day! 

Remember that our habits make who we are as persons. And our morning habits are the foundation of the quality of the day we will experience. And if we repeat these morning habits morning after morning and we keep having a great day after a great day, guess what?!? We will have a great life!

So, until next time wake up and choose right!


P.S. If you need help to implement some healthy habits in your life, please don’t hesitate to contact me. I’m offering Free 15 min consultations to get you started on a Healthier Lifestyle path.

Coffee Cup notebook

Coronavirus quarantine: What to do at Home?

Posted 4 CommentsPosted in Featured, Life

Things to do at Home while in the coronavirus quarantine

Now that we have to stay home and go through the quarantine time hoping to stop the coronavirus from spreading any further, it faces us with the next challenge.

What do we do at home with all the extra time that we have? How do we keep on living even if we can’t leave our homes? And how do we stay healthy, physically and mentally?

Here is a list of things to help you adapt your normal life to your home-based life. Also, some ideas on new things that you can try at home now that you have the time for it.

Keep a similar rhythm and routine as your normal life:

By keeping a routine you will use this time productively. There are many things I am sure you had been thinking in the past of doing at home that always got postponed because of lack of time. Well, now you have the time!

Instead of staying on the sofa the whole day, indulging on Netflix, which can be nice for one or two days, use this time productively.

Have a daily schedule, keep waking up at your normal time, don’t skip meals, schedule time for work, time for exercise and time for relaxation. This way your day will go by faster and you feel that you have accomplished something.

This also helps to distract yourself from the news and focus on your life and your love ones. This has a bigger impact on health that you can imagine. By feeling positive, empowered and productive your immune system gets stronger. Negative thoughts and habits do exactly the contrary.

Exercise at home:

Exercising, done in the right amount and intensity, can be beneficial for your mind and also for your immune system. It is the easiest and best way to boost your good-feeling hormones. Therefore, if you are feeling down because of being closed at home, move!

Jump, dance, squat, you name it! You can do the exercise of your preference. Make it a challenge to adapt your previous workout to your home. Use your furniture to do bodyweight exercises and heavy items to do weights. You can also check the links at the end of this article if you want to build your home gym!

kettlebells set
Build your own Home Gym and move your body! You’ll feel better!

Start a new business:

There has not been a better time to think about your future career and finances. The world is changing, and this is a clear example of how vulnerable the world economy can be and therefore your finances.

Starting a new business is the smartest thing to do at the moment. Think about it, you have the time for it. If you put the time eventually, you can build a source of income that doesn’t depend on a “permanent” job and if you do it, you can be in control of your destiny.

And because it has to be from your home, the best option is Online Business! If you find this idea appealing, check this link:

Add your name and email and I will send you a Free Workshop to teach you how to create an Online Business from scratch from Home.

Spend time in the kitchen:

Because food is medicine, and we want to stay healthy, spending time in the kitchen is key. Plus, it can be a great way to entertain yourself and learn some new healthy recipes. Get creative and experiment.

Also, take your time and don’t rush through it. Make it a special moment to connect to your food and if you have a partner or kids, get them involved in the cooking process. This can be a great time to share and enjoy a good healthy meal.

Family Cooking
Cook with your kids! It is a great way to spent time together!

Decluttering, cleaning, and organizing:

Your environment is a huge contributor to your mental and physical health. And now that we are at home, making our home extra special makes complete sense.

Start by decluttering, take everything out from closets, drawers, and cabinets. Then, make two piles, the ones that will stay and the ones that will go. After you have selected the things, you want to keep clean and reorganize them.

The things you will let go, put them in boxes and bags and look for a good new home, donate or maybe resell them. This way you can always help somebody else in need.

If we stay focused on the good side of things and make the best out of this situation, we can come out with lots of accomplishments and with new feelings of achievement.

This can be a great time for refocusing our priorities, making new plans for the future and taking full control of our health and life. I don’t know about you, but I want to be in the driver’s seat of my life! I want to choose my destiny! And I want to live a life of purpose and happiness!

Until next time, stay healthy and stay strong!


Links to build a Home Gym:

P.S. If you need help to boost your health at this particular time, please don’t hesitate to contact me. I’m offering Free 15 min consultations to get you started on a Healthier Lifestyle path.

Yoga on the beach

How to implement Healthy Habits?

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How to implement Healthy Habits?

No matter where you are in your journey, we all can do better towards our health and self. That is how life works, we are constantly improving and expanding!

Maybe it’s improving your diet, or exercising more often, or adding daily mindfulness and meditation practices. Whatever it is, everything comes down to create and implement a new habit.

If you are human, you probably have struggled in the past to change or add healthy habits, as I have. So, here are some tips that have worked for me to start a new habit easier and more effectively:

Become crystal clear Why you want to do it:

No matter what we are trying to change or add in our life, we need to have a clear reason Why!

Usually, we face a point where our inside voice screams for change. And that is the moment to pick up the phone and listen! When you do, ask yourself, why do you want to change? Why do you want to add this new habit in your life? How does your life will improve by making this change? How will you become a better person by adding this new habit in your life?

It’s important that you get clear answers to these questions. They will be your reminders and motivation to stick to your new habit. So, don’t be afraid and go deep in your answers. Think about your long-term health, think about the love ones around you, think about the impact in every area of your life…

Get an accountability team, partner or coach:

We are social creatures and it’s proven that we stick to our promises much better when we have spoken to others about it. When implementing a new Healthy Habit in your life, make sure you share it with friends and family around you. Let them know how important this change is for you and explain your reasons Why you are doing it.

If you feel that you need extra help to stay on track look for a coach. If you have tried many times unsuccessfully to change a habit, probably you need professional help. A good coach will keep you accountable and provide you with the right tools and steps for you to achieve success.


Friends group
Find your tribe and announce your change and reasons why!

Use the 2-day rule:

When starting a new habit, for example, to exercise regularly, the 2-day rule means that you won’t be taking 2 days off exercising in a row. At least, you will do that new habit a minimum of every other day. This way you will keep the momentum of the new habit and before you know it, it will feel better to do it than not to.

It is a big commitment! Remember your Why! And because we know that life always gets in the way, you can always plan to have 1 day off your new habit, but not 2 in a row!

Set reminders (obvious and subtle ones):

Obvious reminders are the ones that you can use in your phone or notes that you can leave around your home to “remind you” to do the action needed to implement your new Healthy Habit. Or a partner or friend that can ask you daily how are you doing with your new habit.

More subtle ones are important, especially for your subconscious mind. For example, if you want to have a green smoothie every morning, leave the blender and some ingredients ready on the kitchen counter from the night before. Or if you want to drink more water during the day get a nice drinking bottle and make sure you carry it around everywhere you go. Or if you want to change your diet, start by cleaning all the unhealthy food from your kitchen and fill it with the healthy stuff you want.

Fruits and Water Bottle
Set reminders! If you see it you will do it!

By changing your environment and pre-setting yourself for success by implementing small changes related to your new habit, your mind creates positive associations to your new habit, and therefore you will start creating subconscious pathways for your future behaviors.

These are some tips that have worked for me to implement new Healthy Habits. I have to say that the most powerful one, is the first one. Becoming crystal clear Why you want to do it.

All comes down to your mindset, your character and your commitment to yourself, and to those reasons why you want to change or add a new habit.

If you need professional help to transition into new healthier habits with the proper tools and techniques so it is smooth and effective contact me.

I offer a 15 min Free session where we can discuss your goals, get a clear plan and move forward to conquer your new healthy habits. Just write at

And if you want to get weekly tips and tools about personal growth and a healthy lifestyle, sign in for my Newsletter here.

Until next time, be healthy and feel good!


Sliced Oranges

How to prevent the Coronavirus?

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How to prevent the Coronavirus? From inside out

We are living a very delicate time! The coronavirus is shaking everybody’s deepest beliefs of health, safety, and security.

It’s definitely difficult to stay positively focused on yourself when the world around you is threatened by a pandemic. Airports, schools, and shops are closing and we are asked to stay at least 1 mt away from each other.

A lot has been said about how to prevent spreading the virus. Measures like washing hands, covering your face, avoiding public places, avoiding touching eyes and nose, etc. All those are important and we should take them into consideration to avoid spreading the coronavirus any further.

However, what can we do in terms of our internal bodies? How can we stay strong enough to not be infected?

All comes down to a strong immune system!

So, to strengthen your immune system follow these easy tips to make sure you are in the top shape of your health and stay strong against the coronavirus.

Reduce Stress Levels:

Stress is the number one debilitating factor in our immune system.

Attempt to stay calm during this time. Take enough rest, listen to calm music, stay in touch with nature, use your favorite ways to relax and try to distract your mind about the topic.

Even if we all need to know what is going on with the coronavirus, try to see the news only once a day. This will give you the update that you need and then you can move on your day and try to forget about it.

Remember, fear and anxiety don’t help with your stress level! And continuously seeing the news will make the problem only bigger in your head.

Woman Relaxing
Relax, calm down, enjoy nature!

Moderate alcohol intake:

Excess alcohol can hinder your immune system operation. When drinking too much alcohol it focuses your body on eliminating the toxins out, instead of building a strong immune system.

So, do not use alcohol to forget what is going on! And the same applies to smoking and recreational drugs, of course.

Get plenty of Micronutrients in:

The best way to support your immune system is to get your nutrition right! Especially your micronutrients, which are Vitamins and Minerals.

The best way to get them in is with a diet rich in vegetables and fruits. However, if this is challenging for you, try a multivitamin supplement.

The main Vitamin that boosts your immune system is Vitamin C. You can get Vitamin C from citric fruits like oranges, lemons, grapefruits, berries or from a good Vitamin C supplement like this one.

Also, include enough cruciferous vegetables in your diet, like broccoli, cauliflower, kale and cabbage which have not only plenty of vitamins and minerals but also great detoxifying properties.

Keep on moving:

Exercise helps to boost your immune system. However, do not overdo it because it can cause the opposite effect. Find the right intensity for you and move your body regularly.

Get enough sleep:

When we sleep our body rebuilds itself up. Our immune system gets to “fight” the bad guys and balance is restored in the body.

To allow this to happen, we need to get enough sleep. Between 7 to 8 hours of uninterrupted sleep. Darken your room as much as possible and take 1 hr before going to sleep away from blue light from phones, computers, and TV.

Drink hot ginger, lemon, and honey tea: 

Drinking hot drinks will help to kill the coronavirus if it has entered your throat. It is said that it can’t tolerate heat. Also, ginger, lemon, and honey are immune system boosters.

Ginger is anti-inflammatory. Lemon is full of Vitamin C, and Honey is a natural antibacterial.

Tea cup
A natural anti-inflammatory, filled with Vitamin C and anti-bacterial!

Do warm salt water gargles:

Based on the previous logic, warm salt water gargles will help to keep your mouth and throat clear from infections going in.

In a small glass of warm water add 1 teaspoon of good quality salt and then do few times gargles for 5 to 10 seconds each, spitting out the water afterward.

The main point of this article is to stay as healthy and balanced as you can. Take this time to reflect on your healthy habits and try to make small improvements to get extra strong.

By building up your immune system and doing the preventive actions to avoid spreading the virus is the only way we can do our part in this matter.

This is how we can avoid the coronavirus to move forward. Hopefully, working all together to improve this challenge will strengthen, united and make us better people for the future to come.

Wishing you a healthy and peaceful time ahead.


P.S. If you want to know more about me check out my site and sign in for my Newsletter.

And if you feel that you need more help to establish some healthy habits in your life, please contact me and book your 15 min Free Session.


What is your ideal diet?

Posted 1 CommentPosted in Featured, Health

What is your ideal diet?

Not an easy question to answer. And if you have tried different diets in your life, you know why.

Not one diet fits all!

We are all unique, living in different locations, living different life stages, doing different things, plus we all have different bodies.

That is what I’ve learned in the last 15 years of experimenting with all kinds of different diets like vegetarian, vegan, Mediterranean, paleo, ketogenic diet, raw food, low carb, you name it. I have done it all! And, I am passionate about the science of Nutrition and have studied it extensively.

Also, we are constantly changing as life’s demands upon us. That is why our diet won’t stay the same our whole life.

So, it’s very important to learn the basic principles of Nutrition and to get in tune with your body for you to decide What is your ideal diet!

The key principles for you to create your ideal diet are:

Avoid process foods:

Simple but straight to the point. The body functions best with natural unaltered sources of food. Try to choose foods as close as possible to their natural environment.

In the supermarkets, you will usually find these foods in the store’s perimeter. Foods like fruits, vegetables, and meats need refrigeration and will go bad in just a few days. They are unprocessed and very close to their natural source.

Most of the foods in the supermarket’s aisles have a long shelf life, which means they are processed, added preservatives (chemicals), packed in plastic or can, etc. So, far from their natural sources. You get my idea!

Clean food
Food that is closest to their source is the best!

Get your Macronutrients right:

This is tricky, but I’ll do my best to make it simple!

We all need a certain amount of protein. And we all need a certain amount of fuel, which can come from fats, carbohydrates or a combination of both.

First, decide which protein sources work best for you. This can be quite a dilemma nowadays with the vegan, and the carnivore trends in both extremes. But, if you stop listening to the public and what others are doing, you probably know which type of protein works best for your body.

You can choose between plant protein sources (legumes, soy, seeds, and nuts, etc) or animal proteins (meat, chicken, fish, eggs, etc) or a combination of both.

The main thing is that you get enough. Get between 1 gr to 1,5 gr of protein per Kg of your body weight per day and you’ll be fine.

Carbohydrates, Fats or both for fuel?

This totally depends on your body, again. Just keep in mind that Carbohydrates will give you fast energy and also will spike faster your blood sugar. The best sources are vegetables and fruits.

Fats will give you steady low-intensity energy, but they are also more calorie-dense, so you need less of them. Best sources are natural oils like olive and coconut oil, butter, and fats in meats and eggs.

If you like to exercise and need that extra boost of fast sprinting energy, some Carbohydrates might benefit you. And if you are a calmer person Fats might help you get steadier balance energy.

However, I believe we need a bit of both.

If your fuel comes primordially from Carbohydrates, add some good fats in your diet. Your brain and nervous system will appreciate it.

And if your fuel comes mostly from Fats, then add a bit of Carbohydrate now and then. Your sleeping hormones will definitely say thank you.

Consume Highly Dense Micronutrient foods:

Basically, this means eat your vegetables! Micronutrients are vitamins and minerals. Mostly found in the plant kingdom. Seaweeds are also packed with micronutrients. So, choose your preferred colorful set of vegetables and aim to add every day as much as possible in your diet.

Don’t forget your greens! Greens are by far the most mineral-dense foods. So have them every day. I prefer them as smoothies or green juices because you can get more in.

Green Smoothie
My favorite way to get my greens in!

Drink Water

This one goes without saying! The main thing is to start your day with at least 1 Lt. (34 oz.) of water first thing when you wake up. And then try to get at least another 1 Lt. throughout the day.

Your body is 80% water and needs water to flush away all the unnecessary toxins and waste that we don’t need inside. Keep that in mind and flush yourself! 🙂

I hope you found these principles helpful. The world of nutrition is complex and filled with paradoxes and opposites. So, I don’t blame you if you feel a bit confuse about this matter.

It is my intention to bring some clarity to this topic, and many others related to a Healthy Lifestyle. If you want to know more about me check out my site and sign in for my Newsletter.

And if you feel that you need more help to define your ideal diet, please contact me and book your 15 min Free Session to start your journey to a healthy lifestyle.

Have a great Healthy Life!



Do you want to learn to Meditate?

Posted 3 CommentsPosted in Featured, Life

Do you want to learn to Meditate?

If the answer is yes, great! Your life can improve dramatically by adding a daily meditation practice. But, before starting lets first answer the question:

What does it mean to Meditate?

Our dear friend Google defines it as:


focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation.

That is an easy and simple definition but try focusing your mind for some time and you will find out that it is not that easy.

You see, the mind loves to bring up all kinds of different thoughts, ideas, solutions, memories, and so on. That is its function. So, when we try to stay focused on one single point the mind usually won’t agree.

The whole point of meditating is to be able to stay present, to train the mind to be in the now. And the more we can do it while we Meditate, the more we can extend that feeling into the rest of our day.

And that is where all the benefits of meditation start to bear fruits like; reducing stress, controlling anxiety, improving attention span, improving memory, overcoming addictions and so on.

Finding the best way for you to learn how to meditate is going to be the key. 

I will share with you some of the tips that had worked for me in the last 15 years.

The idea is that when you leave your meditation moment you feel refreshed, connected to yourself, and ready for your day or next task ahead.

Use the breath

For the last 10 years, I have been using breathwork or pranayama almost every morning as a tool to calm down the mind and meditate.

Without going into detailed techniques, just focus on the breath and count the seconds inhaling and the seconds exhaling. Try to make it equal. That will bring your mind to the present moment and keep you focused.

If this is something that interests you, please contact me and we can talk about the different techniques I use.

Use music

If you are a musical person, find a relaxing meditative playlist. The main idea here is to let the music be part of yourself. Connect to each sound and let it flow through your body.

Keep the focus on the music and your bodily feelings as music travel through your body. It can be a very satisfying, relaxing and refreshing experience if you are sensitive to music.

Find your best position and space

Ideally, find a space that is calm, clean and uncluttered for your mediation. Make it a sacred space. You can use a candle, altar or something that connects with you internally. Also, make sure that you are not disturbed.

You can choose to sit, on the floor, on a meditation cushion or chair, or just lay down. If you lay down, make sure you don’t fall asleep. That doesn’t count as meditation! 🙂

The main thing is that you find a comfortable position where you can be for 5 to 20 min without hurting and connected to yourself.

Stay focused and consistent

Remember, the main point is to keep the mind focused on the present moment. Thoughts will arise, so just bring the mind back to your focus point, the breath, the music or maybe just some steady sound around you, like the ventilation system, the sound of the fridge or so on.

Staying consistent is going to be the key to see the benefits and make it an enjoyable practice. So, use the system that best works for you to create a new habit. Maybe plan a 30-day challenge, or engage your partner or a friend to do it together, you choose. Stay consistent for a minimum of 21 days (the time it takes to create a habit).

Stay consistent and enjoy the fruits of learning to meditate!

Find a course, app or teacher

When starting I would recommend trying different methods to find the one that better works you. Guided meditations can be very helpful at the beginning. Many different apps that can help you with this. I particularly like Insight Timmer and The Tapping Solution App.

The Tapping Solution App combines meditation with Tapping which is a very powerful tool to reduce stress from the body very quickly. If you haven’t heard about it, I would check it out.

And if you are looking for an experienced online teacher in an excellent platform I would recommend MindValley’s meditation course How to Develop the Meditation Practice of the World’s Top Performers with Emily Fletcher.

If you have any other questions about this topic or any other topic related to your health and personal growth don’t hesitate to write to me at

And if you want to keep on improving your life in different areas and are interested in healthy lifestyle tips and tools, go ahead and sign in for my weekly newsletter here.

Until next time, stay calm and keep on meditating!


Green Smoothie for Kids

How to make your kids drink their greens?

Posted 1 CommentPosted in Featured, Health

How to make your kids drink their greens?

It is not a surprise if your child is not keen on vegetables, especially the green bitter ones. Our 3-year-old girl is one of those.

As a Health Coach and health advocate taking care of my family’s nutrition has been priority number one. We always eat home unprocessed food, balanced and clean. I have tried masking vegetables on my daughter’s plate and have been successful with some recipes but never with the ones including greens.

Until we introduced her to the world of green smoothies.

Here is how we did it and I encourage you to try these tips and get your kids to drink their greens.

Use sweet fruits to mask the green’s taste

We like to use a combination of banana and apple or pear. Also, only banana works. If your child is a first timer avoid citric tastes like pineapple or berries unless he or she has had them before and you are sure they like them.

Use a power blender

You want to get your green smoothie as smooth as possible. Using a power blender like Vitamix will guarantee that. You don’t want your child to find some pieces of greenies in the smoothie. Especially the first times when he or she is getting used to it.

Use vanilla flavor protein powder

I don’t know about your child but sometimes our girl can be a bit difficult to eat her protein. So, adding some protein powder to the smoothie also helps to increase the protein intake. When you choose a protein powder make sure that it dissolves well. Usually, whey protein is the best option and less powdery.

Make sure it doesn’t have artificial sweeteners like aspartame or Sucralose. Ideally will be sweetened with stevia or other natural sources. And if you want to make sure it is a real clean quality product, I would recommend checking Garden of Life Grass Fed option. And if you prefer a plant-based option that dissolves well go with Vega Clean Protein Powder Vanilla.

Use some good fats to make it smooth

I like to use either avocado or coconut oil in our green smoothie. A great way to include good fats in your kid’s nutrition and also to make the smoothie smooth and soft. Neither option won’t alter the taste if you are using some sweeter fruits and vanilla protein powder.

Make it fun!

Our daughter loves to get involved in the process of making the smoothie. So, usually, she is there with me putting the ingredients in and turning on the blender.

And then when the smoothie is ready we play together to see who gets the biggest green mustaches and laugh at each other. After some days, she is the one who asks for the smoothie because wants to get the green mustaches. 

Family and green smoothie
Have fun and make your kids drink their greens!

With these tips, you can use any green that you want. I usually go with spinach and kale. They are the richest ones in vitamins and minerals and also quite bitter. But I have found that following the tips above the taste and consistency is perfect for any child’s age. And they will love it!

So, there it is! A very easy way to make your kids drink their greens. Give it a go and let me know how it went.

Also, if you need more guidance on how to improve your family’s nutrition and health please contact me and let me know what is your current situation.

And if you want to keep on improving your life in different areas and are interested in healthy lifestyle tips and tools, go ahead and sign in for my weekly newsletter here.

Until next time, enjoy your greens! (with your kids)


Can we have it all? A blog on how to create your dream life

Posted Leave a commentPosted in Featured, Life

Yes! We definitely can. Not many people have done it. It does require a special attitude and character towards life. But it’s possible.

You probably have around some examples of “successful” people, maybe some people are successful in their career and get to enjoy financial abundance, maybe they have a great love relationship and they always seem happy with their other half, maybe you know somebody that has the freedom to travel around the world. But do you know anybody that has it all?

This has been my dream for the last 15 years and the driver to make me dive into all kinds of personal growth materials, coaching techniques, mindset programming tools, health and well-being methods and so on.

I have become obsessed with the fact that I want all in life. I want to have a beautiful family, I want to have the most passionate and romantic love relationship, I want to have a fit and strong body, I want to have freedom of time and space and I want to have the financial abundance to enjoy a high quality of life. I want it all!

So far, I feel that I have succeeded in many of these areas and I feel confident enough to share what has worked for me so that you can do the same.

Family Picture
My wife and our daughter (second baby on the way!)

This is why I have created Daniel Hernandez Lifestyle and this blog. Through my blogs, videos, and newsletters you will find different tools, reflections, and provoking thoughts to inspire you to create YOUR ideal life.

The emphasis in YOUR life! This is not for you to copy my life or my insights. It’s for you to dive deep inside and define what do you want. 

This is why you will find different focus areas in this blog. I’ll be sharing about Healthy Lifestyle tips and tools, how to build your Character and Emotional Intelligence, tips about relationships (love, social and parenting) and how to create your ideal career and financial abundance.

You must start to believe that YOU CAN HAVE IT ALL! Everything starts in our mind and the beliefs we hold on to.

That is why I will be sharing new ways of seeing things for you to bend your current beliefs and start expanding towards new ways of thinking. To a place where you can have and enjoy all the successes that you deserve in every area of your life.

We are here to make the most out of this one life that we get to enjoy. We are here to grow and expand. We are here to live an extraordinary life. And it is only up to us to define what does that means, who do we have to become to get there, have a clear reason why we want it and then take the actions to get there, consistently, day in and day out!

So to begin, take a moment if you can close your eyes for a couple of minutes, and imagine 5 years from now how your life could be. Where are you? With whom you are? What are you doing? How is your body looking? What are you feeling?

Tropical beach
You can be, do or have whatever YOU want!

You see, our essence is pure love and joy. We are meant to live that way. We are meant to let our light shine and live life happily and joyfully. To do that, we need to start by knowing which life we want to live.

If you want to receive my newsletters click here and sign in. Otherwise, follow me on Facebook to get all the new blog posts or on this site.

And, if you feel that you can use a hand to get clearer on your life dream and also get actionable tips to get started, contact me and let’s get to work!

I wish you a fulfilling happy and wealthy life!

And remember, WE CAN HAVE IT ALL!


Cup of Coffee

5 tips to quit Coffee and avoid withdrawal symptoms

Posted 1 CommentPosted in Featured, Health

Maybe you are like me. Maybe you have come to realize that coffee is doing more harm than good in your life and you have decided to stop drinking it 

But maybe you are afraid of stopping because of the few times that you have gone through just a few hours without your cup of joe and you have felt horrible. So, how to even go through one day without coffee?!?

I get you! I have been there so many times. I have gone through it uncountable times. However, I have been able to quit drinking coffee successfully many many times, even though I slipped back to the old habit after a few weeks or months. 

When I look inside honestly, I have to confess that I am a coffee addict. Maybe not the most serious addiction, but anyway it’s a drug, it’s a substance that I rely on to keep me going and going. 

The result after a few months of being hooked on coffee is not pretty. I end up exhausted, close to depression and lacking enthusiasm for life. My family can notice it, it impacts my productivity, and mostly I feel like sh**t.

So, since I have quit many many times, I consider myself an expert on withdrawal symptoms when quitting drinking coffee. Also, I understand quite a few things about health and the human body.

I have come with a pretty solid strategy to avoid as much as possible the withdrawal symptoms. T

Depending on how hooked you are, the first 3 to 7 days without coffee you might feel; headaches, mental fog, bodily pains, sleepless nights, fever-like symptoms, moodiness, depression, etc. Quite horrible frankly…

The good news! It doesn’t have to be that way if you follow the following tips. At least it can be a bit better. And always keep the goal in mind. A sharper clearer mind and a body running on its natural energy. Feeling calmer and more at ease throughout your day and much better quality night sleep.

1. Prepare your Mind

Know what to expect. The detoxification process might last from 3 to 7 days. This is the time that the body goes through the withdrawal and starts building back to its normal producing/sourcing of energy, without relying on caffeine.

Make sure to make a plan. I prefer to do my first day without coffee on a Friday. This allows me to rest more, which you will need, during the weekend. By Monday you should be already on the better side.

Also, you will need more time and effort to nurture your body during the first 3 days. Below I will go through what you will need to provide your body with during the withdrawal time.

2. Drink Tea

When stopping coffee your body will ask like crazy for caffeine. So, a great way to “trick” the body and to cut off the caffeine intake gradually is by having tea, lots of tea if needed. I prefer starting with black tea and then as days go by change into green or white teas, which have less amount of caffeine. 

Also, this helps to not miss the comforting feeling that a cup of coffee has to start your day. I have found that tea can be even more comforting and cozy in the mornings.

Cup of tea
Enjoy your favorite cup of tea

3. Stay hydrated

Coffee is a natural diuretic, which makes the body release liquid from the body. When stopping it we might forget to drink as much water as we did when drinking coffee. Coffee usually makes us thirsty. 

Take special care to drink regularly, at least 2 liters (68 oz.) per day. You can add a pinch of good quality salt or a bit of lemon juice to increase absorption.

4. Take Rest

Your body will go through a massive transformation. It will start producing energy by itself without relying on the caffeine kick. Also, hormones like cortisol and adrenaline will decrease, so hormonal balance has to be restored.

To make the transition easier for the body make sure you have 3 days of calm easy-going life. Take naps if you need to. Plan for longer night sleeps if you feel that you need them. And just rest in general.

5. Eat high nutritious foods

When you drink coffee, lots of minerals and vitamins go to waste because of its diuretic properties. After months or years doing this, your body might be quite depleted and this has a huge impact on your health and quality of life. Therefore make sure that you have lots of nutrient-rich foods, especially green leafy vegetables.

During the first three days of quitting coffee, start your day with a green smoothie or juice. Repeat this strategy as many times during the day you feel you need it. 

Green Smoothie
My daily Green Smoothie

Avoid process foods and highly starchy and sugary foods. Having a high intake of carbohydrates while detoxing from coffee will impact the regulation of your hormones and will make your body’s work to restore balance even harder.

Here you have it! 5 amazing tips that can help you avoid (as much a possible) the withdrawal symptoms of quitting coffee. 

If you find this helpful and would like to receive more information about a healthy lifestyle, mindset and personal growth, click here and sign in for my Newsletter.

Wishing you a life filled with Health, Happiness and Wealth!