ASMR: The Unusual World Of Living Sound




If you are like many other people, you probably enjoy watching videos online. If you let your playlist continue to play for a while, you might run into a video that appears quite strange at first: a person whispering into or tapping their fingernails on an object. Wait, what are they doing?

Exactly. A bit strange, right?

The first time you see one of these videos you might think, “How does this whackjob have so many views?!” You might also think, “Wow, I want to do this, like, IMMEDIATELY!”

Over the last few years, a new video genre has emerged, with these videos popping up everywhere. Do they belong in the healing or entertainment category? Maybe, both! 

These videos are showcasing what’s called Audio Sensory Meridian Response, or ASMR. They’re trending right now and they’re fascinating!


What is ASMR?

Have you ever listened to a song and felt pins and needles running up and down your neck and spine? This is the same feeling that ASMR attempts to replicate. Some people report different sensations: pins and needles, a warm buzzing feeling, an opening of intuition, connections to their hearts, or just light tickles, but the end goal is the same: people watch/listen to these videos to feel good.

The reason for the euphoric tingling sensation is not widely understood. Scientists have known for years that some people are more sensitive than others, especially when it comes to light, sound, and the various levels and hues of each. 

In one study, participants were placed in an MRI and exposed to popular ASMR cues. The individuals who experienced the tingling sensation were shown to have reduced connectivity between their frontal lobes and the sensory regions of the brain. This reduced connection is thought to make it easier for emotions to be triggered by varied sets of external stimuli.

When you hear “reduced connectivity,” you might think enjoying ASMR is a form of disability; however, by no means are these individuals less smart, aware, or healthy than others. On the contrary, people who connect emotions to sounds and visual cues actually score higher on many personality traits tests. Those who can garnish the euphoria of sound are proven to be more empathetic, open to new experiences, and even more in touch with their own emotions.

The fluid connectivity in these regions of the brain allow for a kind of bleeding-over effect, whereby they build internal bridges between sets of their senses. When a person is able to taste words, feel sounds, or hear colors, they are thought to have synesthesia. The blending of two, or more senses is rare; though evidence suggests that people who enjoy ASMR might have some form of this unique cognitive gift.

Over the last few years, some people have started recording the sounds that trigger these physiological responses. In ASMR culture, these creators are called ASMRtists, or maybe, “asmertists.”



The warm buzzes we receive from feel-good chemicals, the ones that follow ASMR videos, are due to floods of dopamine, a chemical in our brains that is responsible for making us happy. Whenever we feel safe, happy, and content, we receive several undeniable health benefits.

Pain relief

For those who are addicted to opioids and heavy pain killers, and who seek a more holistic approach, ASMR is a key treatment.

The joy some people experience when exposed to ASMR can last for hours and longer. After 1-3 hours of ASMR listening, many reported dulled or eased chronic pain. The reason for this is because the body can often only experience one thing at a time. When there is a rush of dopamine, pain is removed from center stage and the ASMR listeners are chemically nudged to ignore most of their discomforts.


Improved Mood

Just like pain relief, individuals who watch ASMR content say they feel loved and safe for hours after a session, implementing it strategically throughout their day to brighten their moods.

However, unlike most of the benefits listed, many reported a sense of wellbeing after even one ASMR session. This occurred even when they were unable to feel the stereotypical tingling sensation experienced by typical users. This could be due to the closeness felt between the performer and the observer.

Most videos focus on sounds that can only be heard when you are very near to another human. For many of us, especially adults, the experience can be akin to living with a mother, father, or loved one. Even if the sound doesn’t trigger a physiological response, it is comforting to know that somebody is near, and they care for you.


Deep Relaxation and Better Sleep

For both the reasons already listed, it is easier to sleep and relax when we are not in pain and when we feel loved. While ASMR is an upgrade to the standard self-improvement and relaxation audio content, people have used similar audio to help them fall asleep for years, even before the concept of ASMR.

Many find it difficult to unwind at night. The days bustle swirls around their minds while they stare restlessly at the ceiling. For people who can’t seem to turn off their brains, noise machines have been used to echo waves from a beach, crickets chirping in a field, whales singing, and thunderstorms rolling across the sky. These repetitive sounds have helped people relax and fall asleep for generations.  


Popular Forms of ASMR

There are wide varieties of ASMRs, and not all ASMR sounds affect everyone. Some enjoy listening to people brushing hair, while others may enjoy listening to the sound of people chewing. Regardless of what is being recorded, most focus on private experiences.

When first starting your journey into the world of ASMR, be aware of any misophonia, hatred of sounds, that you may have. 

Some people are commonly triggered by open mouth chewing, tapping, or pen clicks. If there is a sound that affects you, be careful which audio you consume. Exposing yourself to one of these sounds early on could turn you off to ASMR forever.



Without a doubt, the most popular type of ASMR, is whispering! Even if the video is not focused around the actual speaking, content creators will usually address the audience in a hushed voice before the video starts.

If you are new to ASMR, don’t be discouraged if you can’t enjoy a person whispering. Speech patterns, mouth moisture, and accents vary from person to person. While many prefer British accents and a female voice, some like lisps and lip smacking.

It’s a wonderfully diverse world, isn’t it?! WOW!



Many ASMRtists use special microphones to personalize specific sounds, one of which looks like a human head. Creators will drape high quality wigs over these microphones and gently pull a comb through the hair. Those who enjoy getting their own hair brushed by another, associate the familiar sound with the feeling.

Just like brushing, many like having their backs scratched. 

In these videos, mics are either directly scratched or the artist slowly drags their nails up and down a nearby surface.

The level of thought and intention that goes into ASMR content is quite impressive, and seems to span a broad spectrum of ideas and innovations.


Writing/Typing/Page Turning

Repetitive sounds like these are more focused on proximity. The sound of a loved one reading a book in bed or working quietly at their desk can help the listeners feel like they are not alone.

The rustling of paper being flipped-over every few seconds, a pen nib gliding across parchment, or the consistent clacking of a mechanical keyboard can help many feel like there is someone just out of sight – someone who might love us.

And thus we feel nurtured and heard, even if for a moment.


Chewing sounds are the most polarizing of all ASMR. Chances are, you either love or hate the sound of another human being chewing. In this ASMR type, the recorded person eats, slurps, or crunches on a wide variety of foods. Many who enjoy mukbang, watching people eat large quantities of food, also enjoy chewing styled ASMR.


Not for Everyone

While the ASMR audience has been growing, especially during the COVID-19 pandemic, when many are alone at home, there are many people who abhor this unusual craze. 

For some, misophonias are too challenging for them. The sounds of people whispering, chewing, and typing can cause a visceral response. For these people, enjoying ASMR is out of the question. 

If you find it difficult to be around these sounds in real life, don’t be surprised if you don’t enjoy them in your digital life either.

Not every ASMR will nurture you. Some will really piss you off!

Due to the fundamental relationship between SMR and memory retrieval, individuals who have had bad experiences associated with the sounds in videos, things like brushing hair or cleaning teeth, may find that reliving the memory to be too traumatic to enjoy.


Keep an Open Mind

It might not be for everyone, but studies show that people who start listening to ASMR and expect it to be a pleasurable experience are more likely to enjoy the benefits of listening to ASMR. 

On the contrary, if you are convinced that you will hate ASMR, you are much more likely to have a negative experience.

This is the same in all aspects of our lives. When we enter an experience with positivity, openness, clarity, and relaxation, we increase the possibility that the experience will be enjoyable and beneficial. 

Additionally, the more we are proactive in any experience, even the most difficult ones, the more we will arrive at our destination with light, love, and joy in our hearts. 

Venture carefully into the world of ASMR. Love yourself in all things. Remember, too, that the more work you do internally means the less the external will negatively impact your life. 


How to Grow a Healing Garden at Home

Growing a healing herb garden at home
Growing a healing herb garden at home
A Shutterstock Licensed Image.

Whether you cook at home, create your own incense, or look to nature to solve most of your problems, there is one fact you can’t deny: when it comes to plants, fresher is always better. 

For many of us, it can be difficult to find unusual and healing herbs in grocery stores or within new-age supply chains. Luckily, the internet has made growing your own garden at home easier than ever.

Hook it up! Let’s grow a garden! Wooohooo!


Finding the Right Location

Once you’ve decided to build your magic garden, the first thing you need to do is choose the location. Do you want to plant outside or inside? How about both! Each of these locations has benefits and drawbacks that affect growth and the ability to keep plants safe, healthy, and productive.

Regardless of location, plants, like all things, live best in balance with the elements. This includes plenty of sunlight to promote new growth, water for nourishment and to remain upright, soil to draw nutrients from, and carbon dioxide to produce energy. When you are choosing where you want to set up your garden, keep the elements in mind!



Depending on where you live, the only place you can grow plants might be inside. There are plenty of planters available that not only allow adequate drainage but double as beautiful centerpieces in any room.

Place the planter near a window or skylight. Most plants require 4-10 hours of light, but the type of light can differ.

Bright Light

Use southern/western facing windows, or north/east if you live in the southern hemisphere. Bright light means direct light. If you look at the sky from the height of the leaves, you should see the sun. If you don’t have a window with direct light, you might have to add a synthetic source. Luckily, LEDs have made growing lamps cheaper, and they won’t jack up your electric bill.

Indirect Light

Use northern/eastern facing windows, opposite for the southern hemisphere. If you want the garden in a room with direct light, move the garden further away from the window or find another way to restrict light. You can use sheer curtains or add tint to windows to help control the amount of light plants will receive.

Low Light

Most houses have low levels of light. A good rule to follow is to try and read a book. If you keep thinking you want to turn a light on, the room has low light. Move plants away from windows or choose to plant in front of a northern window, southern for south of the equator.



When planting outdoors, it is a lot easier to judge how much light the garden will get. Shade is indirect light. If the area is in shade most of the day, it is a location with low light. 

Wild, untempered animals and humans should be kept out of garden beds and directed away from areas where they might step on plants and prevent new growth. If you have kids, dogs, ferrets, dragons, or large, careless humans in your tribe, you might consider installing a fence to manage them all. This will keep your garden safe and productive.

Remember, any changes to the perimeter could alter how the sun hits the plants. Consider opting for wireframe fences or barriers made from material that lets light through – a trellis for instance.


Before You Plant

Now that you’ve selected the ideal location to start your garden, you’re ready to till the soil and add a fertilizing agent.

There are many commercially available fertilizers out there, but keeping it to old fashion manure is the cheapest and safest way to add nutrients to the soil. The purpose of fertilization is to add nitrates to the growth medium. Over time, soil can become infertile, sapped of all its nutrients, and barely usable. By adding fertilizer, you can be sure that the plant foliage will have everything it needs to grow bountifully. This is especially true if you are growing vegetables and fruits in the same garden.

Once you have fertilized the soil, spread it or pour it out evenly. If you are adding fertilizer after laying your soul, till the ground to mix everything together. It’s important to make sure your dirt is packed tightly enough to support the weight of the plant, but not so tight so as to restrict the growth patterns of root systems and the flow of chi. 

After the earth is prepared and the ideal location has been selected, it’s time for the best part, selecting the plants for your new super awesome garden.


Picking your Plants

Being the root of all medicine, each plant has some medicinal property or another. There are many encyclopedias that aim to list every plant and their properties. These are just a few of the easiest to come by,


Aloe Vera

Light — Full, Part Sun

Soil —   Sandy

Bloom — Summer

Folknames— Medicine Plant, Burn Plant, Saqal, Zabila

Uses —

Aloe Vera is thought to protect the people and locations that are in contact with it. Planting it outside can ward off unwanted energy. In some parts of Africa and Mexico, cuttings are hung on doors to prevent evil spirits from entering.

It’s no secret that aloe is used to heal burns, which is good because this plant thrives in tropical environments. If you have naturally sandy soil and live in a coastal region, chances are there is already some of this plant living near to you. Aloe is a hardy plant that is forgiving to even the newest gardener.



Light — Full, Part Sun

Soil —   Moist

Folknames— Indian Pennywort, Hydrocotyle

Uses —

Popular in meditation, Gotu-Kola is dried and burnt prior to meditation to help users relax and deepen their attention. Although the plant is known to love water, be careful not to drown the roots. Add enough water to moisten the soil, but don’t allow puddles to form. Indoors, be sure the plant has plenty of space to drain.



Light — Full Sun

Soil —   Loamy (Sand, Silt, and a little Clay)

Folknames — Garden Mint

Uses —

Mint is celebrated for its ability to heal. Used in teas or topically as salves, mint has been used for centuries to alleviate headaches, upset stomachs, and many other aches and pains. When growing, you can’t ask for an easier plant. Mint grows in direct sun and spreads rapidly. As an added bonus, the scent will help keep away mosquitos.



Light — Full Sun

Soil —   Loamy to Sandy

Bloom — Summer

Flower Color — Pink, Purple, Red, White

Folknames— Rush Leek

Uses —

Can be used fresh or dried in cooking or teas. Green onions have been used in traditional Chinese medicine for thousands of years. The herb is thought to increase fertility in men and heal those that come in contact with it. Some cultures believe the strong scent scares away evil spirits. When added to the garden, green onions can attract butterflies and other wonderful Light-Beings!



Light — Full Sun

Soil —   Loamy

Bloom — Summer

Flower Color — Pink, Purple, White

Folknames— American Dittany, St. Joseph’s Wort, Njilika

Uses —

Love, wealth, protection, and controlling emotions. The scent of fresh basil is thought to ignite empathy. Through understanding, this magical herb helps build relationships and brings love into the lives of those it touches. Some users also report improvements in depression.



Light — Full, Part Sun

Soil —   Loamy, Sandy

Uses —

Thyme has several uses. Its smell provides courage and energy to those who wear it. The herb is burned to promote good health and speedy recoveries. Like Sage, Thyme can also be used to smudge areas you are trying to cleanse.


Hot Peppers

Light — Full, Part Sun

Soil —   Loamy

Bloom — Summer

Flower Color —White

Uses —

Peppers are actually fruit; as such, they require more nutrients than other plants on this list. The plant itself is very hardy, but the pepper will grow proportionally to the quality of the care that is afforded them. Peppers are used throughout the world to treat pain. The chemical that makes them spicy helps boost metabolism and decreases inflammation.

These are just a few of the easiest plants to grow if you are starting a garden for the first time. There is an almost unlimited list of plants to choose from, but the benefits reaped from tending the garden can be just as beneficial as the plants themselves.

When we take time to care for others, including plants, we begin to understand our connection to the world around us. For many, gardening is a kind of meditation, a moment of peace away from distractions. Whether it be for cooking, spiritual growth, or healing, growing plants can help improve your life. 

When gardening or tilling your soil, communicate with all the elements. Tell your seeds, plants, soil, and microbes that you love them. Sing to them. Tell them how grateful you are that they are alive and in the process of nurturing and nourishing you and your family. 

You are a Light-Being and so are all the plants and minerals in your garden. You are one big happy family. Love each other and enjoy each other. Remember that you are the leader of this massive tribe. Share your love often!

Ashwagandha: Natural Stress Relief And Much More!

Stress relief ashwagandha herb and supplements on a tablerbs

Stress relief ashwagandha herb and supplements on a tablerbs

What’s Ashwagandha? 


Withania somnifera, otherwise known as ashwagandha, is an evergreen shrub originating in India, parts of Africa, and the Middle East. Its roots and fruits are highly revered and often used in Ayurvedic medicine, one of the oldest holistic medicinal approaches in the world. 


This ancient medicinal herb has found its way into modern-day uses as well thanks to its whole body healing properties. Easily found in supplement form at your local grocery store, ashwagandha is probably best known for its ability to relieve stress. 


But Ashwagandha has plenty of other uses, too! Over recent years, this herb has been seeing an increase in popularity across Western medicine, all due to its effectiveness.


So why should you include it in your daily, self-care regime?


Reduces Arthritis Pain


A study conducted in India found that participants with rheumatoid arthritis reported fewer tender & swollen joints, lower pain scores, decreased self-assessed disability scores, and reduced ESR (erythrocyte sedimentation rate) scores


ESR refers to a measure of inflammation in a patient and is tested by how fast red blood cells sediment (or settle) at the bottom of a test tube over the course of an hour. Normal cells sediment in a relatively slow fashion, but people that experience a lot of inflammation (like those with rheumatoid arthritis) will find that red blood cells settle much faster.  


Its anti-inflammatory properties are well documented across many animal studies, as its healing effects continue to impress scientists worldwide. Ashwagandha’s anti-inflammatory properties are fantastic for people with severe joint pain. 


It is also believed to assist in preventing pain signals from traversing the central nervous system, meaning that overall pain is also reduced. 


Boosts Your Immune System 


Ashwagandha’s has the remarkable ability to reduce inflammation, yet it plays a much larger role than just aiding with arthritic pain.


Ashwagandha can decrease c-reactive proteins (CRP) in your blood, a common inflammation marker. CRP is a protein created in the liver and released into the bloodstream as a response to inflammation. Increased levels lead to swelling, pain, and all those other uncomfortable symptoms that come with it. 


This medicinal herb has also made notable results toward the improvement of immune cells called natural killer (NK) cells. These NK cells are a type of lymphocyte (white blood cell) and part of the innate immune system important for rejecting virus-infected cells and tumors. By increasing the number of these NK cells, ashwagandha assists your immune system in fighting illness.


Improves Strength & Muscle Mass 


That’s right, adding ashwagandha to your life might help you get fit and drop some extra pounds!


After 8 weeks of administering a root extract, participants saw their speed and muscle strength increase by almost 10%, in comparison to the placebo group. 


Another 30-day study saw a significant increase in muscle activity and more than doubled their body fat reduction percentage


Increases Fertility in Men 


Give your little swimmers a fighting chance!


The use of ashwagandha resulted in higher sperm counts and increased sperm mobility during the course of one infertility study of men. It also leads to higher testosterone levels, a key component of a healthy reproductive system in men. 


Not only that, but the herb can increase the quality of sperm over time. One 3-month study saw a 14% rise in partner pregnancy after introducing ashwagandha supplements!



Helps with Cancer Treatment 


The herb has been used to induce apoptosis (cell death) in cancerous cells, (just like garlic!). By reducing the cells’ ability to resist this death stage, it can slow or stop the spread of cancer. 


Ashwagandha also interrupts new cancer cell growth, an important step in treating the disease. The herb interrupts the functions of cancer cells by increasing internal formation of reactive oxygen species (ROS).


While human studies are still ongoing, research conducted on mice with ovarian tumors found that ashwagandha not only prevented the cancer’s spread to other vital organs but also resulted in a 70-80% reduction in tumor growth. And this occurred whether the herb was provided as the only treatment or in conjunction with other cancer medications! 


Improves Brain Function 


Ashwagandha helps protect us from failing memory and general brain function degradation. It’s given to patients in traditional Ayurveda who need to boost their memory. Why does it have this effect? 


Free radicals are molecules that are harmful to the body in large numbers. Damage they cause leads to a variety of degenerative diseases and issues such as cancer, asthma, senile dementia, atherosclerosis, degenerative eye disease, and more. Our bodies naturally produce antioxidants which target these free radicals and destroy them. 


Ashwagandha have been proven to promote antioxidant activity, meaning free radicals have a much more difficult time attacking our bodies and we stay healthier. 


One study conducted over 2 months with 50 adult participants gave 300 mg of ashwagandha to one group and a placebo to the second. After receiving this dose twice a day for the duration of the study, the group consuming ashwagandha showed significant improvement to attention, general memory, and even task performance


Performance, choice discrimination, and reaction time was also improved by adding ashwagandha supplements into the daily routine in another study. Twenty healthy adult men were given 250 mg of this herbal extract twice a day (so 500 mg total per day) over the course of 2 weeks. The improvements were observed through testing, both before the program started and after the study was finished. 


Lowers Blood Sugar Levels 


Reducing blood sugar is important for optimal muscle health, fighting diabetes, and overall well-being


While research is still ongoing, several studies have already shown ashwagandha’s ability to improve blood sugar levels.


When compared to patients who received placebo pills, those who took ashwagandha supplements saw a lower average fasting blood sugar level. The study involved schizophrenic patients over the course of 4 weeks. 



Improves Stress and Anxiety 


Of all ashwagandha’s healing abilities, it’s probably best known for its efficacy for reducing a person’s stress and anxiety. Animal studies found that it regulated chemical signaling in the nervous system, in turn blocking stress pathways to the brain.


It can also alleviate symptoms of both acute and chronic stress and anxiety. 


Insomnia (a common stress and anxiety side effect) and anxiety were reduced by 69% for chronic stress patients who took an ashwagandha supplement. And after only 60 days! The placebo group, for comparison, only saw an 11% reduction in the same amount of time. 


Another incredible study involving 39 participants found that over 6 weeks, 88% of the group receiving ashwagandha supplements reported lessening anxiety


This healing herb is also a good option for improving stress and anxiety because it can lower your cortisol levels. Cortisol is released from your adrenal glands in response to stress. If those levels become inflated (or even stay that way because of chronic stress), you can also start to see other side effects such as more fat collecting in your abdomen and increased blood sugar levels. 


After just 60 days another research group of adults diagnosed with chronic stress lowered their cortisol levels by an average of 30%.


So by adding this herb to your daily routine, it can not only combat the toxic cortisol levels but also promotes regulated chemical signaling for the nervous system. 




Like many other traditional Ayurvedic herbs, ashwagandha has seen an increase in popularity among western medicine in recent years. It improves a variety of body-wide functions, like boosting your immune system and memory, while reducing stress and anxiety levels. 


Just make sure that while you’re keeping your body healthy, you keep your mind and spirit healthy too!


Daily meditation and prayer can also uplevel your vibrations and help you feel at the top of your game. Use these free rituals, mantras, prayers, and more to awaken yourself and become more in tune with the world and universe around you


Start empowering yourself now and feel a lifetime of change as you shift your reality for the better! 


Remember that you are the embodiment of light and love! Seek forgiveness of everything, own your power, set boundaries, stand strong in the face of challenges, and remain drenched in gratitude!

Starting Your Day Right With H.I.I.T. Exercise

Fit woman completing a H.I.I.T Exercise


Fit woman completing a H.I.I.T Exercise
A Shutterstock Licensed Image.

Most people struggle to adhere to an extensive workout routine, and to be fair, it can be difficult to find time to drive to a local gym and exercise everyday. While most Gym-Rats will argue that heavy lifting and high protein is the only proven way to get in shape, there are many different exercises that can provide lasting benefits. Some of them can even expand your self-awareness, empathy, and consciousness. 

If you haven’t already read about Kundalini Yoga and its miraculous benefits, consider reading my article on how yoga can be used to improve your energetic-body and vibration. If you are already incorporating meditation, yoga, and a healthy diet into your life, but still lack energy later in your day, you might find yourself renewed by adding a High Intensity Interval Training (HIIT) workout to your morning. 

Not only will this workout provide a much-needed boost and mood-enhancement, the long-term health and life benefits are wonderful. 

You’ve Been Doing It Wrong

For years, industries have touted the benefits that can be derived from ongoing, endurance training. Running long distances and working out for extended periods of time has long been considered the gold standard for people who are trying to lose weight and get in shape. The truth is that drawn out repetitive exercises are great for developing muscle memory and improving those specific movements. 

Unfortunately, many people are not interested in running times and maxing out their bench press. Most are just trying to improve their health and recover the energy levels of their youth. Unless you are trying to perfect a specific workout, endurance training isn’t the best way to spend your precious time. In fact, for some, it can be damaging. 

Instead of running yourself ragged on a bike or treadmill for hours a day, beating the daylights out of your feet, knees, prostate, and ‘tuches’ (yiddish is so delightful!), consider turning your body into an energy producing machine! Train it to utilize the energy you’ve already stored. 

I’m talking about the stubborn fat sitting on your muscles, which is akin to that cousin who “stops by,” then stays for a year.

HIIT is a workout method that tricks your body into using leftover energy throughout the day – including all that presumptuous fat. People who start HIIT find themselves teeming with energy, replacing the need for caffeine and other stimulants, all of which can be addicting. 

That said, a little espresso and dark chocolate is good for the soul!

 The Exercise

Start the day by waking up and diving directly into an intermittent fast. Well, maybe diving is the wrong word, since fasting upon rising means you wouldn’t eat anything when you first wake up. 

In Ayurvedic medicine, you might start with a little fruit to start your engines, but for HIIT, we’ll focus on the procedures that seem to be working for thousands of people throughout the world.

If you feel wildly famished, consider having a light snack, something like half a banana, a cup of yogurt, or a protein shake. In this case, to honor the fast, you wouldn’t have 3 eggs and sausages. Keep the snack small and avoid unnecessary carbs and sugar. The goal is to keep your body in a fasted (or fasting) state when you start the workout. 

Keep in mind that if you fill up on food, especially bread and grains, the workout will only burn the energy from your last meal, rather than the fat stored, the latter of which will lighten your load and boost your energy throughout the day.

Finding a location to workout can be tricky. It can be difficult to separate your personal time from the children, pets, and spouses that tend to drift through the room from time to time. 

If the gym is the only place you can focus on working out, that’s fine, use it. Many personal trainers recommend working outdoors in a park or field, but HIIT can be performed in any space where there is enough room to lay down and stretch out. 

A quick search for HIIT exercises will reveal a plethora of fun and exciting routines to follow, but they all adhere to the same simple guidelines.

Here are the basics of a HITT workout routine:

  •       Continually perform a series of quick burst-movements for 30 seconds to 2 minutes
  •       Engage in a second series of unique movements for the same time period
  •       Allow for 30 seconds of active recovery
  •       Repeat the process 3 times, 4 if you’re feeling feisty

After the exercise is repeated, you are permitted to enjoy an additional few minutes to rest and drink water. Typically, this cycle is repeated with another few exercises to give attention to each muscle group. 



Here is a very basic routine to get you started:

    20 Jumping Jacks
 20 Mountain Climbers
30 seconds of Toe Touches (active rest)
Repeat x3

2 min of rest  

    1 min of Pushups (On knees if too difficult)
30 seconds of Star Jumps
30 seconds Arm Circle (active rest)
Repeat x3

2 min of rest

    20 Lunges
45 secs of Running in Place
30 sec of Butt Kicks (active rest)
Repeat x3

 2 min of rest


You might be thinking that Toe Touches, Arm Circles, and Butt Kicks don’t sound like much of a rest, but the goal of this workout is to cycle between moments of higher and lower heart rates. During these times of “Active Rests,” don’t over-exert yourself. Keep moving, while considering that the burst exercises the main workout. 

By engaging this workout (prior to allowing the heart to come to a complete rest,) the body starts to anticipate the next workout. When the body is tricked into being ready for the next burst of energy, it burns more energy – even while it a sedentary position! 

Imagine that – you burn calories while resting! Isn’t that awesome?!  

The beauty of HIIT is that it takes very little time, yet provides lasting benefits throughout the day. By the end of your exercises, your metabolism will kick-start and your body will purge stored fats, rather than cementing your massive breakfast into the linings of your stomach.

After you complete the workout, continue your day as usual. Have breakfast, you’ll probably be hungry, and notice the extra energy you have throughout the rest of your day.

What you might find is that your mindset, attitude, meditation, and relationships will all benefit from your HITT workouts. This leads to a happier and longer life. 

The Trifecta: HIIT, Keto, and Intermittent Fasting

While Keto can be difficult, and dangerous, for some. There is no denying the many remarkable benefits you can achieve by shifting your metabolism to burn fat, instead of carbs. If you do reap the benefits of Keto cycles, HIIT can help you recover quickly from the dreaded Keto-Flu. Burst-training in the morning will help flush your body of any remaining carbohydrates that are preventing you from entering ketosis. 

If you can’t follow a Keto diet, or just don’t want to cut out all the delicious carbs and starches, HIIT is still a great way to take advantage of the body’s natural sleep cycle. When waking up, the body hasn’t consumed anything in several hours. Residual glucose has been shuttled into cells or turned into adipose tissue, commonly known as fat. In the moment, you feel hungry because there is no readily available energy. By denying food before working out, muscles are forced to turn stored fuels into adenosine triphosphate (ATP). In effect, HIIT exercises train your body to use the energy it has, instead of craving new food to provide more. 

The fact that HIIT helps your body run more efficiently is exactly the reason intermittent fasting boosts all those wonderful benefits. Fasting reminds the body that food isn’t always available, and in times of fasting, the body should look inwardly for energy. Anytime energy is required without food, weight loss is the result. 

While HIIT and fasting result in initial weight loss, it is important to avoid sending the body into starvation mode. Let’s not get crazy, okay? And if you’re not sure how healthy you are – or are not – please check with your doctor. Yes, science is real, unlike the boogie monster and Q. Okay?

Starvation vs. Success

 It can be tempting to deny yourself food to lose weight, but HIIT is only successful if the body is rewarded for the residual energy burned. 

If denied sustenance, the body can enter starvation mode. This is when the brain thinks there is no food in the future and chooses to break down muscles to produce energy. It can go into fight or flight mode. 

It does this to protect the essential fats in the system, keep in mind the brain is 60% fat. Which is why, if anyone calls you a fat-head – say THANK YOU SO MUCH!

With muscles degraded and estrogen levels spiking, fat cells are reserved for emergency stores. The result is a loss of muscle fibers and an increase of fat, something almost nobody wants.

 To avoid the starvation pitfall, and the possible health repercussions, consider eating only moderately sized meals after your workouts. Since it’s so quickly metabolized and relatively light in the system, this is the goal of the coveted protein shake. Because there is an energy deficit immediately following workouts, the body replaces the energy lost in our muscles, instead of placing it in storage, your tummy. 

 Like most things in life, moderation is key. Through training, the body will start looking to fat for energy, which increases the energy you have available throughout the day. This also suppresses overeating later in the afternoon. This means, at around 3pm, you might only eat 1 bag of potato chips versus 3!

Long-Term Effects of HIIT

 Many people who start HIIT report feeling more energetic that same day, but through continual practice, the changes can have a lasting, positive impact on heart health, libido, circadian rhythm, sleep, and levels of happiness.

 Starting the day with blood pumping action has multiple benefits. If the workout is done the same time everyday, you might find yourself throwing out the alarm clock. Without even one chirp from your Magic Bird-Watcher’s Alarm Clock, your body will be ready to move at the same time it did yesterday. The extra energy gained from burning fat will make you feel awake even if the day has barely started.

 Sure, HIIT focuses on retraining the metabolic pathways of energy, but it also teaches the heart to cycle effectively between moments of high activity and low activity. Any cardio conditioning results in a stronger, more efficient heart. A stronger heart and lower heart rate lessens the chance of heart attack, blood clots, and stroke. 

Together with a mindful diet, HIIT has allowed many older adults to recover energy and health thought to belong to only younger folks. If you’re ready to improve your health, attitude, relationships, and productivity, give HIIT a try! You might add 5 minutes of meditation and prayer to your HITT, both before and after. This will triple the overall energetic value you’ll be giving to your system. 






Helpful Ways To Inspire Rebirth During Challenging Times

Inspire Rebirth During Challenging Times


Most of us entered this life in a medical facility, surrounded mostly by strangers. When we came into the world, we were hopefully welcomed, fed, and soon loved. As we’ve meandered through this life, we’ve adopted religions, societal paradigms, and habits that have been either helpful to us or not-so-helpful. Yet, even though we are entrenched in ideas and behaviors that we learned from others, it doesn’t mean that we’re done growing. In fact, at any moment we can free ourselves from the clenches of outdated thinking, limiting ideologies, and undesirable relationships. We can ALWAYS set ourselves free: free from harm, free from bondage, free from temporary self-identities that keep us caged.

To confront who we are and where we’re going, we must first be honest with ourselves. If we can be truthful with regard to our limitations and make note of the aspects of our lives that have never worked for us, we can certainly imagine and pursue their opposites. 

To begin your journey to a freedom-oriented wholeness, we must first let go of the past and realize that it is nothing but a canceled check. It’s an illusion that we somehow learned to cherish. Even when it’s painful, we still cherish the past. We might even obsess about it, which can lead to a life of regret and unfulfilled potential. 

You’re better than that – and you know it! 

Inspire Rebirth During Challenging Times
A Shutterstock Licensed Image.
  • Forgive one person today. If you can’t forgive them, pray for them. If you can’t pray for them, imagine them in a positive light. 
  • Explore the best practices for healing yourself. Pick one and try to master it. Meditation is a good place to start. 
  • Expand your diet by introducing new foods to your home and family.
  • Become more self-sufficient in the home by learning how to ferment, jar, and freeze all the delicious foods that you’ve always loved.
  • Create your own medicinal, herbal tinctures, teas, and salves. Some of the most beneficial remedies are made in our own kitchens. 
  • Pick one short book to read aloud with a loved one. 
  • Explore ways to turn your sweet little hobby into a home business.
  • Reach out to a financial advisor to learn about how people grow their wealth. Even small steps can turn into big wins over time. 
  • Join the many Facebook groups connected to your local and state governments and explore ways to become more involved in helping your community.  
  • Bake cookies for a nearby nursing home. You might even find an older friend to visit once and a while. When we serve others, we serve God, The Universe, and Nature. 
  • Maybe it’s time to give a few things away. If you have excess furniture and other useful items, call local donation centers or leave some of the most expensive items on the street. 
  • Life moves so quickly and sometimes we forget some of our most delicious dreams and goals. Is it time to launch that project, start that blog, or write that book? 

One of the most important skills we can develop in this life is to find pathways to positivity, even when we’re entrenched in sadness, anger, or darkness. When we allow our minds to perseverate and obsess over bad experiences, we build mental muscles that will only lead to our unhappiness. When we find ways to trigger ourselves out of these bad habits, we recondition our minds. With clear minds and hearts, we can move more efficiently and happily through our lives. If we’re committed to these types of processes, we can also become completely, 100%, mentally, emotionally, and spiritually FREE.



The Free Yourself Mini Audio Course – A Truly Inspiring Experience!


Are you feeling like you need a little jump-start? Are you ready for a simple sojourn into your core nature so that you can feel strong again? Need some love & encouragement?

You’ll love this easy audio course: The Free Yourself Mini Audio Course

Lesson 1: Who Are You?

Lesson 2: Forgive Everything

Lesson 3: Authentic Living

Lesson 4: Responsibilities & Desires

Lesson 5: Selfish Self-Care

Lesson 6: Your Operational Life-Plan

Lesson 7: Love & Honor Key Relationships




My hope is that this free course will bring you light and clarity in your life. I made these with love I pray they truly serve you.  If you’re ready for a more serious course – a super-spiritual jump-start, check out THE FULL, AMAZING FREE YOURSELF VIDEO COURSE: HERE.




Rituals & Declarations can inspire rebirth and give you momentum.

Paul’s Courses are empowering and enlightening.

You’ll love THE PERSONALITY CARDS – a new tarot for liberation.

You are the embodiment of LOVE & LIGHT!

Forgive everything, learn how to say goodbye and set boundaries, stand strong in the face of challenges, and remain drenched in gratitude!


Free Yourself Mini Audio Course – Lesson 7: Love & Honor


Lesson 7: Love & Honor Key Relationships


Here’s what we’ll explore in this lesson:

When we think about our primary relationships, are we truly aligned with these people? Have we established reciprocal relating patterns that allow both people to feel empowered, heard, loved, and supported?

It might seem like an obvious question, but are you truly supporting and seeking to grow these key relationships?

Are you always “filling their buckets?”

Are you holding any secret agendas that are harmful to the relationship?

Are you being transparent most of the time?

In what ways do you feel underserved by these people?

In what ways can you help both parties improve how they participate?

Is it time to release one or more of these people – or is it time to put more effort into connecting and relating with them?

How are you addicted to or negatively impacted by each of these relationships?

What actions are you willing to take – and what decisions are you willing to make – to uplevel the quality of the love & honor in your life?




You might also love the deeper, more-involved Free Yourself Video Course – 30 videos that can lead you to personal freedom. Check it out!

Rituals & Declarations can inspire rebirth and give you momentum.

Paul’s Courses are empowering and enlightening.

You’ll love THE PERSONALITY CARDS – a new tarot for liberation.

You are the embodiment of light and love!

Forgive everything, learn how to say goodbye & set boundaries, stand strong in the face of challenges, and remain drenched in gratitude!


Free Yourself Mini Audio Course – Lesson 6: Your Operational Life-Plan


Lesson 6: Your Operational Life-Plan


Here’s what we’ll explore in this lesson:

This episode is about one big question: WHAT IS YOUR OPERATIONAL LIFE-PLAN?

When we know who we are, understand what drives us, have learned how to nurture ourselves, and have forgiven our realities, we will need a plan. This will help us continue to move forward.

Without plans, we tend to meander in the desert. With thoughtful, always-evolving plans, we remain active, moving in the right direction, and free from the past and debilitating encumbrances.

Do you know how to plan your life so that you get what you want and need?

If you were to build an operational life-plan, what would be required to be in it?

Which parts of the plan would need to be prioritized?




You might also love the deeper, more-involved Free Yourself Video Course – 30 videos that can lead you to personal freedom. Check it out!

Rituals & Declarations can inspire rebirth and give you momentum.

Paul’s Courses are empowering and enlightening.

You’ll love THE PERSONALITY CARDS – a new tarot for liberation.

You are the embodiment of light and love!

Forgive everything, learn how to say goodbye & set boundaries, stand strong in the face of challenges, and remain drenched in gratitude!


Free Yourself Mini Audio Course – Lesson 5: Selfish Self-Care


Lesson 5: Selfish Self-Care


Here’s what we’ll explore in this lesson:

When we’re seeking personal freedom, we must know how to nourish and fulfill ourselves. From there, we can expand and grow.

How are you broken and how are you healed?

How did you get in this position – what effort did you put into knowing and nourishing yourself?

What types of people, beliefs, and decisions lead you? What events colored the person you are right now?

What do you do to nourish and encourage yourself? This a vital aspect of being a human being – loving yourself enough to nourish and encourage yourself – or at least exploring the pathway to get there.

What are the components of the machine that drove you to your current state of mind, heart, and life-position?

Are you ready for a fulfill your tithing responsibility in the category of self-care? Are you ready to be self-powered, self-encouraged, and self-motivated?

All of your ancestors, angels, and divine guides are with you! You are the embodiment of love & light!




You might also love the deeper, more-involved Free Yourself Video Course – 30 videos that can lead you to personal freedom. Check it out!

Rituals & Declarations can inspire rebirth and give you momentum.

Paul’s Courses are empowering and enlightening.

You’ll love THE PERSONALITY CARDS – a new tarot for liberation.

You are the embodiment of light and love!

Forgive everything, learn how to say goodbye & set boundaries, stand strong in the face of challenges, and remain drenched in gratitude!