For all you hockey fans, you know what a goal is, but in this context, I want to share a different type of goal. The picture above reflects a simple goal of writing down my desired result and afterwards, my actual result. I wrote the goal down at 4:58pm last Friday on my desk at work. I left it on my desk knowing I would return on Monday to face that piece of paper: accountability. Before I tell you how I felt when I walked into my office Monday morning, I should preface this with some background. When my father was alive, he emphasized many life-lessons to me he understood to be very practical for everyday life. Two things he made clear to me was: 1) worship every day (meditation/prayer/or just plain be still in silence). 2) write down your goal(s).

If he was alive, he would ask if I wrote out my goal for the sprint triathlon race in Naples last week. [ACCOUNTABILITY]. Of course I would because I knew he would be checking on me. He passed away nearly 1 year ago. He was alive for my race last year in Naples. Although he did not attend, he called me after the race to ask how I did. At that time my goal was to break 1:30. When we checked the race sheets, my time was 1:29. He was ecstatic and it gave him a boost of life spring to his fading body, dying less than a month after from the complications of pancreatic cancer.

Fast forward to today, it is exactly one week since I wrote out my goal on my desk and left to compete against myself in that race. I crossed the finish line 2 seconds after the 1:22 mark. Not at all disappointed, I had one of the biggest smiles on my face in a long while. I walked into my office and wrote out the actual results breaking down Swim, Transitions and Bike/Run legs. I put my father’s mantra to the test. A simple stroke of the pen on some cheap stationary is enough to drive a human body to focus on what to achieve. What may seem impossible became possible. Jesus once said, “The things that are impossible with people are possible with God.”

I believe my father unlocked one of the laws of the universe in helping me understand that today, I can achieve what I believe in my mind, through faith, by simply writing out my goals.

Experiment with this. Today, I want you to write out 3 things you want to accomplish. No more, no less. If this works, I want you to do it again the next day. My challenge to you is to do this for the next 30 days until it becomes a part of you, a habit instilled in your behavior, in your thinking, and in your mental focus. It may just change your life!!!



HITS Triathlon Series

Tomorrow is the first race of this fine series and first race for the start of my 3rd triathlon season as an amateur age grouper. To preface, this sport has encompassed my life since it was a mere topic of conversation with my brother in February of 2011. A month later I was motivated to sign up to race an “open” distance in open water with HITS Triathlon Series in Ocala. It was the inaugural season for their race series as well, with our small group of eager first-timers representing the undeniable demand for multi-sport. The race director, Mark Wilson, with experience in several ironman races, did his best to settle our nerves, but also envisioned us one day bringing triathlon from a niche to a much broader/mainstream collective from simply the “open” intro distance.

With plenty of prayer, I treaded water until hearing the sound of the gun. About my fourth stroke, I swallowed a liter of water and my heart rate skyrocketed. The rest of the race I had trouble lowering my heart rate even after sitting in T1 (Transition between swim/bike) for a few minutes. And so, I suffered until the last 200 metres of the race (the run portion). At that moment, I saw a man not even 10 years my senior in slow motion. I urged him to get going on as we were near the end. Reluctantly, he started to jog again and then nearing the last 100 metres or so, he sprinted with me to the finish line. I backed off so he could complete the race before me as he was ahead of me anyway and I felt was the right thing to do.

The first-timers and I quickly sat down on the chairs recovering from an exhilarating adrenaline spike, but relieved it was over. Soon after, Mark Wilson started reading off names of awards given to those 1st in their age category and 1st overall. I knew since I let that man finish before me, it was unlikely that I won anything, but to my surprise they called my name (the catch: I was the only one in my age group there that day). I’ll take it! Had I quit in the lake when I swallowed that water and couldn’t regain my form, I would have never had the opportunity to meet that man near the finish and help him finish or win the award. God’s providence, I guess.

Lesson: this is something that has changed my life. Triathlon embodies what I believe, what I know, and what I want. That is, I believe/know/want a healthy, active and balanced lifestyle. I want to learn how to master 3 sports. I want to expand my belief and mental focus to a higher level. I know it will take time, dedication, commitment, patience, but most importantly, a cheerful happy heart.

Fast forward to today, I ask myself why do I engage in triathlon? The past three years participating in this sport has helped me reflect on the impact it can make on people I meet on a daily basis. From my patients, to my colleagues, from my family to my friends, knowing that we can do all things through (higher power insert name here), whether God, Jesus, Allah, or whomever you believe in, we can achieve great things. We can do things most do not believe is possible. We can stretch our brains out to fulfill closer to its potential. And finally, we can focus our mental faculties on positive and empowering things. Will you accept the challenge? Will you TRI? If you already have, will you TRI HARDER, LONGER, or FASTER?




“You must be the change you hope to see in the world” – Gandhi

Thank you for taking time to read this as I embark on my journey of seeking so that I may find. What do I seek, you inquire? I seek knowledge and wisdom of bringing our minds, bodies, souls to its fullest potential. This blog will bring all of us to achieve our goals with bite-sized morsels and practical information that can be instilled into our high-octane 24 hour cycle we call life. My hope that through this journey I can find like minded-folk that want to seize each day and can teach me growth and wisdom.


“You must be th…


Speaking of Change


I’ve worked in a rural healthcare setting for the past 4 years as a physician assistant in family medicine. 9/10 patients come to me with these BIG 3 conditions: high blood pressure, high blood cholesterol, and high blood sugar. Many of these patients have acquired these conditions as a result of a sedentary lifestyle. How does that impact you if you do not have any of these three? Have it or not, you will pay for it (whether through taxes, escalating insurance premiums, denial of coverage, etc). There are projections that diabetes and obesity are going to be nearly 3/4 of the entire US population in our generation. Some of you may say its a tidal wave that has too much momentum to stop. I say if we want a change in our world, a change for a healthier, active lifestyle, we first must undergo the changes. The receiver of the message is more receptive if the giver of the message is self-applying the advice and principles. In other words, my patients may have a harder time adhering to my advice if I had a cigarette in my mouth and had a BMI of 45 and a nasal cannula in my nose pumping out 4L of continuous oxygen telling them that they need to stop smoking, lose weight and get healthier. You get my point! I decided after my grandfather died from complications of diabetes that I will no longer sit and be comfortable, but stand and be accountable for my words and actions. I have had a minimal impact on my patient population but a wave begins with a few ripples.