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I Fell Off The Wagon

"Tony Sibbald"

Wow.  Feels like it has been a long time since my last post.  Partly it is because I fell off the wagon (the healthy life style wagon), and party because my admin site crashed and I could not add or modify this site for the last 2 weeks. (and a big special thanks to the amazing people at hostgator.com for helping me get back into action)

So I have had an interesting last month.   Had some major changes in life…some not by choice…some stressful, some exciting..but isn’t that how life works?  You can’t control what life throws at you, but you can control how you react to it.  Most of my life is awesome…but every once in a while, one section of it will throw something challenging…something unexpected.   And in the past it has thrown me totally off-balance for an extended period of time.  But no more of that baby!   I wanted to post this to give others hope…because I know life hits us all…and it is ok to fall off the wagon for a bit…just don’t be too rough on yourself….and then just get back on.

So in the past month I reacted well some times…but I also have to admit I fell off the wagon.

I drank pop.  I ate lots of chocolate.    I stopped eating salads.  I didn’t exercise enough.  And I felt it.  It allowed my level of stress to build up.  I woke up at 2am in the middle of the night in a panic one night.  Not fun.   And I didn’t make one single entry in this blog.

So there is my story of woe for the past month.

But here is the cool thing…I realized what I was allowing to happen, and I snapped out of it.  And as of tonight, I am back on the wagon baby!!  In the past this might have sent me to 3 months of illness and bedrest.  In the past I might not have recognized what was threatening to happen, and just gone on unconsciously.   But not any more baby!  

I am ready to emerge into the next exciting (or at least never boring) section of my life. 

This is what I tell the young athletes I coach all the time…somedays life is going to punch you in the gut, and send you to the ground.  Like a champion boxer, you may get knocked down and you may feel like giving up.  You have a choice…just lay on the matt and give up…or get back up.  It’s up to you.  What’s it going to be.

I fell off the wagon.  I took this slug to the gut and I got back up.

I believe that everyday the sun rises again. Every day brings glorious new possibilities.  Everything happens for a reason.  And because of that I am sooo excited for the future…I know it is going to be great…and tomorrow morning I am going to bound out of bed ready for the wonders of the world!!!!!

I look forward to getting back on the blog horse and sending out lots of great stuff. 

I hope to hear feedback from all, and continue to make this more interactive.

Peace, Health and Happiness!


Good Night’s Sleep – 7 Secrets

good night's sleep

A good night’s sleep is one of the keys to being healthy, to decreasing your stress, to feeling fully alive!
(Picture thanks to © Ginaniko | Stock Free Images & Dreamstime Stock Photos)

Over the years at certain times I have had my difficulties in getting a good nights sleep.  I would often be restless throughout the night, and would wake up feeling very tired and unrested.  It is hard to have your “perfect” day when you wake up wishing you could just stay in-between the sheets in bed all day!  So getting a good night’s sleep is critical for our health.

Of late I have been getting some really good night’s sleep, in fact, I believe some of the best sleeps I have ever had.

Whenever I pictured my perfect day, it always involved myself getting up early, say 6am, and feeling energized and ready to take on the world.  I would have had a good night’s sleep, I would awaken fully refreshed, and then I would tackle my day with vigor.  However all to often I would instead wake up hitting the snooze button a number of times, and finally groggily stumble to the shower.  This morning however, I woke up at 5am!  Are you kidding me?  And I felt WIDE awake and ready to go!   How is this possible?  Well through the years I have discovered a number of secrets to a good night’s sleep, and I will share the top 7 with you.

Good Night’s Sleep – 7 Secrets

1) If you want a good night’s sleep, don’t get yourself all wound up just before you go to bed by watching something stimulating on TV.  If I watched an exciting sports event that went down to the wire, or if I watched a scary show that got me all riled up, then your adrenaline gets pumping….which is basically exactly the opposite state you want your body in to get a good night’s sleep.  So if you do end up watching something like that, make sure you do something afterwards to calm yourself down before you try to sleep.

2) For me, little noises can wake me up throughout the night.  So a major key for me to having a good night’s sleep is to have background noise on, or what they call white noise.  The easiest thing I have used is a fan.  There are actually machines you can get that play white noise (just like a low static with nothing identifiable in it), but I find a fan works perfect.  If we stay over in hotels for vacations or sports tournaments the room itself might have a great fan/air-conditioning unit already, but just in case we always bring a small portable fan.

3) Black out the light in your room.  This is something my wife introduced.  She works shifts and so she would have to try to sleep during the days, and she bought these super black curtains that blocked out all the light ( I think she got them pretty cheap from Ikea…a good night’s sleep is definitely worth spending a couple of bucks).  We close them at night and it blocks out all the street lights…it is simply amazing.

4) Watch what you eat!   To get a good night’s sleep you have to ensure that your body is not all jacked up on sugar before you go to sleep.  Just like stimulating TV can get your adrenaline flowing, so can sugary foods!  As crazy as this sounds to me now, I would often have think it a good idea to have “comfort” foods to help myself sleep.  So that would involve eating chocolate and other various sweets…laden with sugar.  And I was surprised when I lay awake in bed for hours just staring at the ceiling!   Also watch how much you eat, because you don’t want your digestive system to have to work over time when you are trying to sleep, so don’t eat large amounts of food just before bed time either.

5) I will also spell out separately…watch what you drink!  I was VERY bad at this.  My big one was drinking a large pepsi just before I lay down.  Not ony sugar…but can you say caffeine over kill as well!   Talk about waking up your body…killing any attempt at a good night’s sleep.  But don’t laugh at me too hard.  What about you?  Ever have coffee before bed?  Ever have regular tea before bed?   So a key is not only watching what you drink, but also I have had to keep an eye on how much I drink.  Even if I am drinking something healthy like water, if I drink too much, then I have to wake up a number of times just to go to the washroom.

6) Exercise if critical for me to having a good nights sleep.  Exercise clears the toxins from your body that build up.  Exercise clears pent-up stress from my body.  Exercise keeps my muscles working and in shape.  Exercise keeps my mind sharp.  Exercise keeps the blues away.  Exercise allows my body to feel tired in a good way.  The only thing I have to personally avoid is exercising too close to going to bed because it does get me all pumped up…and then it takes a while to come back down.  But for me, if I don’t exercise, the quality of my sleeps goes downhill quickly.

7) Getting myself in the right mental frame is the last big secret I will share about having a good night’s sleep.  I cannot sleep if I have things on my mind.   I will just review them over and over and over.  So I have learned (my dad shared this with me many years ago) to take a few moments and just clear my mind, and write down everything I am thinking  about.  As well I have to tell myself that I have done everything I can do about things today…and that tomorrow I will complete them…however I will need all my energy to do it…and so I need to allow my body to get a great rest tonight.  Another thing I try to ensure is that I am in a positive frame of mind, and that my body is at its purest and highest energy level…by thinking good thoughts and appreciating things.  I review in my mind all the things I am thankful for, including my health, my family, my friends, my career, the fact I have a roof over my head….and any and every other thing I can think of.   I am thankful for ____, I am thankful for _____ ……

To feel fully alive, to feel fully energized, to have great health, to move about your day with passion and purpose……your body needs to recover and rebuild itself each night.  So a good night’s sleep is of critical importance.

Got any tips that help you get a good night’s sleep?   Please share comments below and maybe you can help inspire another reader.

Peace, Health, Happiness and success!


Free Contest For Our Readers $500+ Value!! Enter Today!!

free contest - goodlife fitness

I want to thank everyone who subscribes to this blog, and/or who visits on a regular basis, and/or who have participated in the 21 Day Health Transformation, and/or those of you viewing this site for the very first time!    It is because of you that this site is becoming so successful!  Earlier this week we had a record number of visits, and it has been building constantly, although we are still only a few months old.  Thanks everyone!!

As a special reward, I am excited to announce a free contest that any one of you could win!!!

As part of this free contest, GoodLife Fitness has offered to give away two tickets for GoodLife Fitness Health & Wellness Leadership Summit , ($500+ value),  a book “Living the Good Life” written by David Patchell-Evans, founder and CEO of GoodLife Fitness, and a GoodLife Fitness bag.

All you have to do to be eligible to win this free contest is to leave a message here telling us … how you motivate yourself to stay healthy.

Just comment at the bottom of this post…it’s as simple as that.  And by doing so, maybe you can help motivate someone else to transform their lives, or even just give them hope when they are feeling down…anything and everything we can do to spread light in this world!

I’ll announce the winners on Thursday, September 27.

The GoodLife Fitness Health & Wellness Leadership Summit will be held on October 4 in Toronto. This summit is a national event series designed to provide Canadian organizations with innovations required to improve productivity in the workplace. By addressing emerging trends in Fitness Health & Wellness, Organizational Culture/Performance and Leadership Development, delegates will be empowered to initiate proactive measures to compete and succeed in an increasingly competitive and evolving market place.

Key speakers will include Jessica Holmes, comedian and author, Yvonne Campus, Discovery Channel’s Eco-Challenge, and David Patchell-Evans, founder and CEO of GoodLife Fitness.”

My wife and I, and brothers in law used to watch the Eco-Challenge on TV every year, and it seemed the craziest, coolest event anyone could ever do…so personally I am totally psyched to hear that message.  I have read another book by David Patchell-Evans, and it had some great info in it, and everyone needs to learn more about managing stress through humour in their life!

I am excited for you because this sounds like an inspiring and educational event.

What I am going to ask is please spread this post about this free contest around.  Put it on facebook, tweet it, email it to your friends…share it all around.

With your help, together, all of us….we can make a difference in this world…one person at a time!!

Tony’s Kick Ass Salad

Here is a quick video showing me making my Tony’s Kick Ass Salad!

Why do I call it Tony’s Kick Ass Salad you ask?

Because, including things like this in my diet on a consistant basis has helped elevate my energy so that when I do my walk, or get ready for my day I feel like I am going to totally kick ass no matter what I take on!

This is just one example of things you can put in your salad.  Mine changes all the time.  And I am sure you have some favorite veggies that are much more creative than me!!

The key is just eat as many veggies and greens as you can…and create your own Kick Ass Salad!!

Making Tony’s Kick Ass Salad! from Tony Sibbald on Vimeo.

Evernote – Cool Technology to Simplify Your Life


Evernote is a super cool FREE technology that I was introduced to while reading a book by Tim Ferris called “The 4 Hour Work Week”. The book is about ways to make your life easier, to automate things, with the goal being to get all the work you want to get done, as efficiently and as effectively as possible.

Evernote: A Time Saving tool

One of the tools he suggested was Evernote. So being a good student, I immediately sought to apply what I had learned. I googled it, downloaded it, and started playing with it.

What Evernote can do is be a web-based place where you can keep your notes, pictures, videos, web clippings, business plans, basketball scouting notes…and then be able to access it from anywhere! So if you make notes on one computer, just do it in Evernote, and then when you are on another computer, just open Evernote and there they are. The most supercool feature is that I can actually do it on my blackberry as well (or your iphone or droid or ipad or whatever).

Never lose your inspirational thoughts!

As I have told you before, one of the places I get my most in-depth thinking done is when I am on long walks, and some inspiration hits me (Ho’oponopono…are you living from replayed memories or inspiration?) I know that if I wait to get home I will lose that thought. So I just take a second, and enter a note into Evernote, and it will not only be accessible from my Blackberry later, but it will actually synch and then be available from any computer with internet access!! How super cool is that? I have found Evernote has saved me a tremendous amount of time and energy, and made me much more productive (and less forgetful).

Usually if I was out and about I would scribble a note on the back of a receipt or something like that and lose it. Or I would email myself a note…but then I had to take time cutting and pasting and transposing it to something else. You can add photos you take to Evernote. You can add videos. If you have an ipad you can use a program to take handwritten notes and save it to Evernote. You can actually clip interesting pictures/articles from the internet (like YourStressIsGone.com of course…lol!) into Evernote.

Many different uses for Evernote

My cousin Glen Estrabillo (  RetireMeGlen.com ) is a young entrepreneur who has been able to retire himself living off residual income from real estate investing. He travels across North America, and globally on a frequent basis. He also runs courses teaching people how to do it. I don’t know if he used Evernote, but I know he subscribes to my blog…so hopefully he will find out about Evernote and I think it could prove a valuable asset to him.

As a basketball coach, in between games I will make notes on opposing teams we may play, and put them into Evernote. If you need to pick up groceries, make a list on your computer at home on Evernote, including inserting recipes from the internet, and them pull them up on your cell phone. If you have a presentation for work, enter it into Evernote, and then pull it up from work, or vica versa, or if you want to work on it from the beaches of The Mayan Rivera.

The goal of YourStressIsGone.com

The goal of YourStressIsGone.com is to constantly introduce you to new ideas that will increase the quality of your health…physically, mentally, spiritually. I have no boundaries I am restricted by. I just want to share anything and everything I have ever learned in my quest to bring myself back to life…including time saving ideas like Evernote. FYI, the very first open 21 Day Health Transformation is at Day 10 as I write this, and I have already heard of some great stories. To register yourself for the next one, just go here.

Peace, Health, Happiness and Success! Tony

Life Can Be So Short…Don’t Wait For It To Happen

Don Beckett - Life Can Be So Short

I just learned that a pure hearted Reiki man by the name of Don Beckett passed away.  I saw it on twitter.  I am not even sure what happened to him.  But it seems he is gone.

A few years ago I had pneumonia, and I was in a weakened state.  I bought a book by Don Beckett, and it was such an amazing book I emailed him to tell him so.  He also had a website that discussed things I had not up til that point even contemplated.  He had traveled throughout the world teaching and healing.

We connected via internet and email.  He gave me free energy sessions to strengthen me, and I felt the power of his healing, even at such a distance.  He was a true healer.  He was unselfish.  He gave all he had to whoever needed it without question.

I thought to myself I really wanted to meet this man.  I have so much to learn from him!

But then life got busy and I kept thinking someday I will meet this man in person and train with him.But I never did.  And now it is too late.
I am lying in bed typing this into Evernote on my Blackberry with the intention of posting this on my blog at YourStressIsGone.com tomorrow so that I will never forget what an error I made in assuming I could always meet him.  I was wrong…and I need to come away with a lesson from this.   I need to ensure that I proactively reach out for things that I know are important for me, even if they are not easy at that moment.

I keep discovering there are no guarantees in life.  We cannot assume anything.   We need to live life in the moment.  We need to savour every second.  We need to live like indeed there is no tomorrow.

Everything happens for a reason.  And if I had gone and met him I likely wouldn’t be writing this right now.  So perhaps this was meant to be…and hopefully this message will inspire someone to take action on something important to them…so that they don’t learn from twitter that they were just to late.

Peace, Health, Happiness and Success


Ho’oponopono – Take Total Responsibility

Ho’oponopono.  What the heck is Ho’oponopono?

I want to share with you a book that I have probably read 8 times, cover to cover over the past couple of years, and each time it has always cut to the roots of my soul. The book is entitled “Zero Limits – The Secret Hawaiian System for Wealth, Health, Peace and More” by Joe Vitale and Ihaleakala Hew Len, PhD.    There is something about this book that connects with me, deeply, and yet never in exactly the same way.
Here is a quote from Morrhan Nalamaku Simeona, the creator of modern Ho’oponopono, and who was named a Living Treasure by the State of Hawaii in 1983: “Ho’oponopono is a profound gift that allows one to develop a working relationship with the Divinity within and learn to ask that in each moment, our errors in thought, word and deed, or action be cleansed.  The process is essentially about freedom, complete freedom from the past.”
Read that quote about Ho’oponopono over and over, and try to let it sink into your mind and your soul.  What does it mean?  How can it help us?  I think to really understand what she is saying, you need to read the book (I got it from Chapters, but maybe it is available from your local library?)
The book details Joe Vitale’s quest to meet the man who has carried on the tradition of Ho’oponopono.  Joe had found an article on the internet about a counsellor who had healed an entire wing of “mental hospital” with out ever seeing the patients.  Joe was intrigued to find out more about this, and it started him down a road of self discovery.
I am not sure I can describe with any degree of clarity what exactly Ho’oponopono is, and how it works, but each time I read it, digest it, and practice it…it gets a little bit clearer (at least in my own mind) for me.  Ho’oponopono is about taking personal responsibility for EVERYTHING in your life, whether you feel it is your doing or not.  It is about working on yourself, on healing yourself.  And only then, once you have healed yourself on that matter, can that matter be solved.

4 Basic Phrases of Ho’oponopono

Dr. Hew Len taught Joe (and many others) 4 basic phrases to say constantly in Ho’oponopono, to work on yourself, in a process he calls “cleaning”.
I am sorry
Please forgive me
Thank you
I love you
If you feel you have been wronged by someone, Dr. Hew Len is saying that in Ho’oponopono you have to clean your own mind, your own thoughts, and only by doing this will you help the situation.  So if someone does something you think is backstabbing you, you need to take personal responsibility for causing it somehow, because reality only exists inside your mind…so somehow you must have created the incident.  It is YOUR life.
What threw me at first is I thought I was being asked to say those words to the person I was angry with.  Why should I ask this person to forgive me, when they have been the one who has wronged me?  But with further readings about Ho’oponopono in the book, it began to dawn on me that I am saying this to myself, to the higher consciousness or the Divine within myself.  As Dr. Hew Len said “I was simply cleaning the part of me that I share with them.”
Ho’oponopono says that there are 2 ways to live your life, “from memory or from inspiration.  Memories are old programs replaying.  Inspiration is the Divine giving you a message.  The only way to hear the Divine and receive inspiration is to clean all memories.  The only thing you have to do is clean.”
This is so powerful.

Ho’oponopono: Memories or Inspiration?

Are you just replaying old thoughts again and again and again?    Is your mind cluttered with old memories (that may not even be accurate any more) that do nothing except cause you to hold yourself down, to not allow yourself to achieve the happiness and greatness that you could.
What would it be like if you could actually free your mind to receive inspiration directly from the Divine?  How empowering would that be?  How different would you feel?  How would your life be different.
The other day I was out for my power walk.  There is an intersection with a very quick light, and so the do not walk sign flashes up before I can even take a few steps.  I waited as I should for the light to turn green, and started to cross in a proper fashion.  As I was crossing, a car pulled up close to me and honked.  I turned and saw an older gentleman sitting there, quite irate, shaking his finger back and forth, and pointing to the do now walk sign (however the traffic signal was still green).   He was so mad at me, when the do not walk clearly said DO NOT WALK.
I kept walking, feeling shaken, and then an anger overcame me.  I thought what a pompous crusty old bugger.  I’ll bet he has never bothered to walk across a road, he always drives his big old Benz.  But then I began to think about Ho’oponopono.  I thought about what I had read, and realized that I had caused this somehow.  I had to take personal responsibility for it, and clean my mind.  So I said what I had learned…
I am sorry
Please forgive me
Thank you
I love you
IMMEDIATELY all my anger and feeling of hurt dissipated.  My breathing calmed and cleared.  I felt strangely serene and happy.  It was wonderful.
Whenever I think of things from the past, things that are not happy, I realize I am living my life from memories that keep replaying.  No matter how bad they are, I just say those four phrases over and over and over…and I always, every single time…feel better.  There is something so magical and so powerful about Ho’oponopono.
Here is a link to a Ho’oponopono page on the web.  I am sure you can find other goodies if you look.
Please, if you have an opportunity, read this book.  You may read it and think I am a lunatic and it is a bunch of mumbo jumbo….but you may also read it, and something about it may strike the core of your soul as it has struck mine.
Peace of I

Meditation and Contemplation


Meditation and contemplation is an excellent topic to share with you,  and I am excited to have our first guest blogger on YourStressIsGone.com contribute it!  I have known Jan Wininger for 4 years now, and she has become a close and valued friend (along with her husband Dave).   Jan is blessed with an impenetrable zeal for life, and she has the power to bless people with her positive attitude and enthusiasm.  I recently learned, she is one of the few that is able to reach  a truly deep state of meditation, and so I am so pleased she is sharing her thoughts here with us…..  

We incur many kinds of stress from  many sources.  Naturally we try to lessen our stress.  Some people do this by exercise, others may prefer listening to music, or being absorbed in a hobby, any kind of distraction.   However successful those venues may be, they are only temporary.  They don’t really solve the problem  and  may not decrease the stress in a meaningful  manner.  It is a natural reaction that we seek  a way to  induce  peace and  calm within ourselves.  A balancing of the negative and positive energies.
“Meditation is the soul’s perspective glass ” -Feltham
“Meditation is the life of the soul; action is the soul of meditation; honor is the reward of action: so meditate , that  thou mayst do.”- Quarles

Meditation is both calming  and rewarding. Contemplation is rewarding also.  These must not be confused.

To contemplate a thought or concept is to focus on its meaning.  Contemplating is easier than meditating. To meditate, one must empty one’s mind. Contemplation is focusing on a thought. As you focus, different levels of meaning will emerge. You will begin to  mentally associate the idea with the main thought, you will lead yourself to deeper insights and understanding. It is perfectly fine to think while contemplating.  The key is maintaining your  focus.

We are all on a spiritual path, however, we are all moving at different  speeds.

Contemplation and meditation  are not easy. They require self/honesty and removing our defences. We are conditioned  and taught to be analytical, yet this is counter productive when contemplating and meditating. Contemplation and meditation are about being  free to explore. Contemplation will lead you  to a clearer understanding  of your spiritual nature.  When you  focus on one thought, eg kindness – you open yourself up to associations connected with it.   kindness –  perhaps your mother, a friend, an act.  It may elicit a feeling. It can be  quite rewarding when you  focus on the spiritual act of  the word kindness.  With  more experience of contemplation, you  will gain and develop a sense of inner peace.   This can become a part of your daily routine!

More balance = less stress.

We contemplate everyday without knowing it!  How do we contemplate?  Begin by finding a quiet place to relax alone.  Take your time.  Focus on a thought and then think about on its responses and then let  the responses multiply.  Contemplating may evoke memories, insights. Try to contemplate only one  thing at a time. If you don’t succeed the first time, repeat the same thought again at another time until you develop more insights. As you practice, your mind will stray but there still is a connection to the original thought. Contemplating should be pleasurable for you. Its purpose is to become liberated, and not hung up on the process.

Quoting B.Weiss, meditation is still the means for going as deeply into the spiritual realm as is humanly possible. Here you are not bound by a single concept or confined by concentration. Rather, you are saying  to your mind, body and soul,”You are free to go wherever you want in your search for spiritual progression. You are not constrained by time or place but can travel to the past or to the future,to lands unknown or known, to places as small as the human heart or as vast as the universe.” Meditation opens the mind to influences on our bodies and souls. These influences  could come from past, present or future lives. We can use meditation to resolve personal conflicts so that we can heal.  The  main purpose of meditation is to achieve inner peace and balance through spirituality.

 How to begin?

 Begin with short periods of time and gradually increase this period.  Close your eyes, breathe slowly and deeply, and locate any areas of the body that  are tense. Send your body a message to relax.  Try to blank your mind and let random thoughts just disappear.  Mentally empty a glass. Watch all the thoughts pour out of this glass until it is empty.  When the glass is empty, seize this exact moment to enjoy the peace by surrendering to it.  The mind is very powerful and by giving it free will, it can give us great joy.  Mindfulness is awareness of those thoughts, emotions,feelings, perceptions that are occupying us now. The act of meditating will open the door to inner peace and health. By carrying us from everyday awareness into the mindfulness of the present moment – only this moment, and thus into the spiritual values that elevate our souls, meditation frees us to go anywhere.  The unaware becomes aware. We gain insights.Meditation can help us tap into healing powers within us.  Mind over matter so to speak.  Doctors are now  discovering this. Eastern society has known about this for centuries.  Emotions affect the immune system!
Studies in England have shown that doctors have found that meditation , diet and exercise can reverse  coronary artery disease.  Diet and exercise alone won’t do it.  The power of prayer on healing  has also been documented.  Meditation could also bring you  to an awareness of your spiritual essence and to a state of well-being.
Contemplation  and meditation are  techniques that can reduce stress, bring awareness, joy, and inner peace, and ultimately lead to better health of both  mind and body.

Results Of My (Tony’s) 21 Day Health Transformation

"Tony Sibbald"

Well today is day 21 of my 21 Day Health Transformation.  I have noticed some amazing differences.   I hope that you will all get to try this sometime soon.

My main intention was to take control of my lifestyle.   To be the boss of me.  To take so many of the things I have learned…about what I eat, what I think, what I do exercise wise, how I breathe…and do it for 21 days…to see what results I would get.    For me to do it, as living proof, and then to share it with those who were looking to make a change in their own lives.

I have seen too many people walking around like zombies.  Living life in a fog.  Slowly dying inside.  Losing who they were.  Not becoming who they wanted to be.  Eating crap for food.  Poisoning their bodies.  Feeding crap into their minds.  Becoming jaded, unfocused.  Not moving their bodies.  Becoming sedentary, and just accepting the lack of energy and the aches and pains that built up.  Letting their auras stagnate.  Drowning slowly.    I know because I was one of them.  And so I can sense it in others.

Over my 21 days, the thing that I am most blown away with, is how much more energy I have.    It is crazy!  Some nights I have been up late doing creative stuff because my mind was on fire.  And so many mornings I have naturally, without an alarm clock, just arisen, wide awake, alert and ready to go.   In case you don’t know me…that was not something I am used to.   Getting up was always a chore, fatigue was a natural feeling for me.   But in these 21 days, especially as they wore on,  I got generally really good sleeps, and woke up refreshed and ready to roar!    I did my breathing exercises each day, to oxygenate my body.    I crave my walk each day (and my cravings for chocolate have decreased dramatically).   I feel good about myself because I made so many good decisions in the 21 days about what not to eat, and what to eat….what would hurt my body and what would heal my body.  I know that applying this is the answer to allowing my body to be as healthy as possible.  Preventative health care, instead of reactive health care and medicine.    

Even though s*ht happened to me last week, I was able to cope with it and not break down like in the past I might have by getting sick, or going on a binge junk food attack.  I dealt with my stresses in a healthier way.  I had a more positive attitude due to the mental exercises I did daily.   Life seems so very bright.

And oh, by the way, in the 21 days, I lost 14 pounds, and I have to take my belt in because my pants keep sliding down a bit!  I didn’t diet.  I was never hungry.  I generally ate immediately when I felt a twinge of hunger.   As I’ve said from the beginning, the 21 Day Health Transformation is not about losing weight.  It is about  regaining your life and your energy, about strengthening your body from the inside out and protecting yourself from sickness and disease that may be entire avoidable…and you just may find you begin to lose some pounds and transform your body as well.

The very first 21 Day Health Transformation session officially starts this coming Sunday August 26th.   You have until midnight Tuesday August 21st to register, because I will start sending out some prep material right after that.   I am very excited for those of you registered, I have some great tips and exercises that I believe will really help you as they have me.

I am the luckiest man alive.  I have a wonderful family, I have my health back, I have true and great friends, I get to follow so many of my passions including coaching and helping people, I live in a great country.  I feel blessed to be able to share with you all that I have learned over this past decade plus…so that you don’t have to go what I went through.

Peace, Health and Happiness!

Tony Sibbald

Quinoa Your Everyday Superfood


Quinoa is a food you can do so much with, and is super healthy for you to boot!

I first heard of Quinoa years ago (I can’t even remember exactly how we came across it).  We immediately got into a “how do you pronounce it?” quandary.  I said well, obviously it is “kin-oh-ah’.  My wife said a friend of hers at work called it “keen – wah”.  Well I laughed at her friend (but turns out maybe I was wrong…which is impossible, because I don’t think I am ever wrong…lol!)  And then last year at our local fall fair, they actually had a cool food stand that cooked nutritious food (is that even possible at a fall fair…hidden amongst the fries trucks and jumbo ear stands)…and I order “kin-oh-ah”…and the guy actually rolled his eyes at me (like it was an onerous chore for him to correct the masses), and repeated to me, “so you would like to order some “keen-wah”?     Believe it or not they were actually sold out, and I had to come back in 20 minutes, because they were overcome by the demand!  Good food is catching on…even at fall fairs!

Quinoa is easy to cook

It is really easy to make quinoa, especially if you have  a rice cooker, just put 2 parts water to 1 part quinoa.  It can be cooked in a pot.  I love quinoa with veggies!  In fact one of my more favorite things these days is I take a soup stock, pour it in a pot, add a cup of quinoa, whatever cut up veggies I fell like that day (I always try to add different colours, like  green and red and orange) and let cook over a low heat until the quinoa is all sprouted (yes it actually sprouts as you cook, which makes it even more nutritious), and it still has some soup present.    I eat some right away, it is hot, filling, but also goes down easy.  I always cook more quinoa than I want, then snack on it for the rest of the day, and refrigerate what ever is left.

Quinoa is highly nutritious

Quinoa is often labeled as a grain, but is in fact a pseudograin…actually a seed.  It does not contain gluten, which makes it an alkaline-forming, easily digestible option for those who are gluten-intolerant. (and this number seems to grow every day).

Quinoa is very light.  It has high levels of vitamin B, which helps convert carbohydrate into energy.   It is a source of potassium, iron, and protein, as Quinoa is about 20% protein.  It has all 8 essential amino acids.  It also is said to have 2 antioxidant phytonutrients, and contain anti-inflammatory nutrients (which may help against cardio vascular diseases).

Here are two links you might find interesting.  This link talks in-depth about the health properties of quinoa, and this link I include because they have a crazy amount of quinoa recipes (I am sure not all of them are good for the 21 Day Health Transformation, but you can have some fun looking at them!)

Years ago, I gave up using white rice (and so has my wife…and believe me that is no easy feat for a Philipina…as rice is so engrained in their culture!)     Try it!  I really think you and your family will like it!