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I’ve finished seven Ironman triathlons and the Boston Marathon. I’m a data guy with degrees in Engineering and Economics, so I’m usually the one obsessed with the numbers. I thought my breathing was an A-plus at 12 breaths per minute. I was wrong…. It’s actually a C-grade. Rats. Most of us are walking around failing at the one thing we do 20,000 times a day without even realizing it. Last Friday, while I was riding my bike around Back Bay, I hit a pivotal moment. I shifted to the “optimal design” of 6 breaths per minute: 5 seconds in, 5 seconds out.
Suddenly, it was like I saw the sky in 4K HD for the first time. I noticed the clouds didn't just move sideways; they drifted up and down. I’ve been deep in the science of how our cells talk to each other. Here’s the truth: Erratic breathing is like a physical “panic button” for your nervous system. When you breathe fast and shallow, your body hijacks the blood meant for your focus and moves it to your “panic center.” You’re literally starving your focus to feed your fear. Breathing isn't a symptom of stress: it’s the cause. I watched my son, Jagger, who is a master of “monkey see, monkey do.” It dawned on me that we grow up in a world of erratic breathing and just accept it as “stress.” We think the breath is just a tool, but it’s actually the cause of your constant overthinking and worrying. Don’t take my word for it. Try this “testable credential” right now: Close your mouth. Inhale for five seconds, then exhale for five. Within three breaths, notice how the tension in your jaw just disappears. That’s the feeling of your “CEO brain” coming back online. You've just upgraded your performance from a C to an A. This breath is the first of your Daily Dominos. It’s the lead action that stops you from coming home on a dead battery. I use the Daily Domino Scorecard to help my clients find the one win that'll unlock their momentum for the rest of the day. See which domino needs to fall next for you: [Find My Lead Domino] LivFit 365 High-PerformersLet's take a moment to recognize the outstanding achievers who are building high-performance human systems. Ruben Muela Welcome to Gainzville Ruben! You are upgrading the human hardware to match your pro wrestler aesthetic. Building a more resilient ship together! Victor Pereda, Andy Pereda & Dominic Almanza Boom! This family crew crushed their Ironman 70.3 Triathlon by finding stillness in the chaos and cementing an epic family bond. You totally built a stronger ship! Jesse Galeana Drop the mic! Jesse drew the line and is rebuilding his foundation to engineer his absolute greatest self. The ultimate resilience upgrade. Omar Guzman Dr. Guzman it's not slowing down. He's caught the bug. He's caught the vibe and now he's got a full Ironman in his sight! Krystal Guzman Krystal took a massive injury and flipped the script. By dominating the bike she's Building a Stronger Boat! Absolute legend! Glanda Phan Massive birthday love to Glenda! She navigated the storm and is crushing scale victories while proving this lifestyle is baked into her DNA. Anna Shad Alert the media! Anna flipped the world for her by anchoring into the present moment to fully soak up her beautiful family. True mindful presence. Fred Ghamari Boom! Fred is blowing out the candles and aging in reverse by stacking pure strength and breathwork. You are the ultimate role model my man! Kristin Erickson The foundation is ready. The body is set. The mind is prepared. Kris just finished upgrading her internal hardware for peak performance. Kim Travis Kim's unlocking her ultimate superpower today. She's learning to completely trust her evolution while embracing true Mindful Presence daily. Pure fire! Yes Ordorica Drop everything! Yes's shattering ceilings by mastering The Breath. She's scoring major mental and physical breakthroughs like a total boss. Unstoppable! Mike Celeya Look out! While life spins wildly Mike's flawlessly Navigating Chaos. He's staying grounded in the storm to prove his ultimate grit. No excuses. Just Results. Colleen Smith Sound the alarm! Colleen totally rewired her internal hardware. By leveling up The Breath she has unlocked an epic life upgrade. Absolute magic! LivFit 365 Family Fitness CoachingPlease welcome my new families. Your success is why I exist. I promise to do my absolute best to ensure you succeed. George Sanchez Welcome to the LivFit Fam. I'm grateful to serve you. LivFit Coaching Calls – Fridays (12 pm PST/ 3pm PST)Want the ultimate fitness cheat sheet? I've packed 22 years of experience into these sessions, giving you the tools and knowledge to transform your body and mind. No more wasted time, just pure, results-driven knowledge to help you eat right, train effectively, and make healthy habits stick. LivFit Live Group Workouts – Saturdays (8am PST/ 11am EST)Say goodbye to boring workouts and hello to a fitness experience that's as unique as you are! Our live group sessions offer a dynamic blend of everything your body and mind need: strength, cardio, flexibility, meditation… and maybe even a few laughs along the way.
PS: Awareness's the fuel for change. You can't win a game if you aren't looking at the board. Take a second to update your Daily Domino Scorecard. It’s the fastest way for our entire community to see which lead domino needs to fall next. |
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Hey Reader, Have you ever been in the middle of a “big moment” and suddenly felt like the walls were closing in? That was me during the swim at the OC Tri. I couldn't breathe. I felt like crying right there in my goggles. I realized right then that I wasn't going to “win” that day. It was an anxiety attack I didn't see coming.
It’s that same suffocating feeling a lot of moms get when they realize April is here. Summer is coming, and you feel like you've spent the last three months just trying to keep your head above water. You're exhausted, and you're tired of feeling like you're failing the “Spring Break” test. The truth is, you can't willpower your way out of burnout. In my book Live Fit, I talk about the “Sinatra Test.” If you can't make your health work during the chaos of real life, the plan is broken. Courtney and I stay on track because we have a quick check-in over lunch. It isn't a formal meeting. It's just a way to stay connected. We talk about our sleep, what's stressing us out, and what we need from each other. As a dad and an entrepreneur, I'm not doing 20-hour training weeks. I focus on the “Specialized Work.” I focus on the breath and the recovery that keeps our family running. It's time for a “Household Reset.” Don't wait until you're gasping for air. Try this today:
PS: The return to OC Triathlon is weeks away… |
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Last weekend in Oceanside, something life-changing happened that reminded me why I’ve spent 22 years in this field. My client Victor watched his son, Andy, and nephew, Dominic, crossed the 70.3 Ironman finish line. There were tears, there were huge family embraces, and there was a level of pride you just can’t buy. This moment didn't happen by accident. It started years ago when Victor decided to tackle his own fear of the open water. Andy watched from the sidelines, year after year, as his dad did the work. He didn’t need a lecture on fitness; he just needed a blueprint. When Andy finally decided to step up, he didn't start small. He went straight for the 70.3, a 1.2-mile swim, a 56-mile grind through Camp Pendleton, and a 13-mile run on the beach. When his cousin Dominique heard the news, he signed up immediately. Rats… They didn’t just race; they turned it into a full-blown battle, going back and forth all day while Victor joined in the mix himself. Ultimately, the winner wasn't the guy with the fastest chip time. It was the family.
This is what happens when you have a clear vision for your “Household Guardrails.” When the leader of the house levels up, the rest of the family can’t help but follow. It’s “monkey see, monkey do” at its finest. As proud as I am of Victor’s crew, I want to know about your “Finish Line.” What are you trying to accomplish this month, this quarter, or this year? Hit reply and let me know. I read every single response.
PS: And if you want to know who won? Well, let's just say the kids will have to earn the right to take down the Old Lion. |
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