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!


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!


Eat what you love and lose weight

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Can you eat what you love and lose weight?

The short answer would be, Yes! But, it is not that simple 🙂 I’m going to try to make it as simple as possible for you.

Achieving and staying in your ideal weight is achievable and not too complicated if we follow the right principles. Which are:

Eat only what you need:

Without getting into complicated calorie formulas, you want to eat a bit less than what you need if you want to lose weight. This means that you must feel a bit hungry during your day. It doesn’t mean starving or depriving yourself. But it means that before each meal you must feel slightly hungry. 

If you feel way to hungry is not good either. Because then your body is in starvation mode and that triggers a bunch of other consequences that might not be helpful for your purpose of losing weight. 

Strategies that help with this principle are: 

  1. Do not snack in between meals. Set the number of meals that work for you (2 to 5) and do not eat snacks in between those meals. Be patient and wait for the next one. And if you feel a bit hungry, drink water first! Most people confuse the feeling of hunger with the feeling of thirst.
  2. Intermittent fasting. Leave 12 to 16 hours between your last meal of the day and your first meal of the next day. This helps to reset the body in many ways and also restricts your eating window which helps to reduce calorie intake. However, watch out if you are too hungry during your eating window because you might overeat more than what you need. Eat reasonable portions, the same as you might do if you wouldn’t be fasting.

Eat mostly Low Carb meals:

The low carb trend is up and running, so probably you have heard about this one. The main thing, for your purpose of losing weight, is that you must get your body to use the stored energy (fat) that is in your body. And to do that, we don’t need the extra energy in the form of Carbs from our Nutrition. 

So, What to eat?

Make your plate mostly out of protein and vegetables. Without entering too much into details, follow the plate picture below as a rule of thumb. My favorite sources of protein are eggs, chicken, meat and fish. If you feel that you need more energy, choose the cuts with more fat. 

Protein and Vegetable Meal
Your plate should look something like this

So, What about fats?

Fats are good! What?!? Yes, you heard me right! Fats are good and extremely important for our health. However, they are also extremely calorie-dense. If you want to lose weight, you cannot go crazy with them. But, please include them in your meals. It will help you to feel satisfied, with fewer cravings and with the energy that you need to go through your day. 

And Finally! What you wanted to hear!

To eat the foods that you love, apply the 80-20 rule!

To make healthy eating sustainable over time and reach your ideal weight, you must have fun along the way! 

Allow yourself to eat the foods that you love 20% of your week. I like to think about it in numbers.

Let say I eat 3 meals per day, which are 21 meals per week. It means that 20% is 4 meals per week which I can enjoy the foods that I love.

It doesn’t mean to go crazy and binge all that I have not eaten during the week. It means having a normal meal or snack of something that I enjoy or that involves a social occasion like a birthday, going out with friends, my mother’s special pasta. You get it!

Birthday Cake
You must enjoy your Birthday cake!

I believe that keeping your ideal weight is completely a mental game. You must first learn how your body works and how to eat according to your goals. Then you must believe in it, have a strong reason why to do it and have a clear plan. 

With the right mindset, the actions will come naturally, and your ideal weight as well!

This is why, in my coaching programs, mindset is the first thing that I work with my customers. If you are interested in knowing more about my programs click here and book your free 15 min session to start your journey to a healthier and happier you.

Wishing you a healthy and joyful life!