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These are the non-negotiables to performance. Our nature used to precede us. We would sit by fires, eat organic foods, walk barefoot, swim in the rivers, sleep with the sunset/sunrise, and breathe correctly. Our senses were never more alive than they were then. Now, we are living in a heavily constructed world of concrete and confinement. It is all about connection. Connection with yourself, your craft, and others. I want to help you find that connection and stillness in a busy world by bringing more awareness to the one thing you have control over….you.







"Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor." -Thich Nhat Hanh

Breathwork is the single most effective way to increase performance. Breathing is both a voluntary and involuntary system. When we voluntarily train our breath then it will work involuntarily for us when the moment depends on it. The ability to shift and control our states of arousal are crucial for performance and breath above all else can do that.

BONFIRES (Social Connection)
“Your practice should be strengthened by the difficult situations you encounter, just as a bonfire in a strong wind is not blown out but blazes even brighter.”
- Dilgo Rinpoche

The best conversations I have ever had, have been next to a bonfire. Bonfires reveal a sense of connection with yourself and those around you. They summon an instinct about who we are and who we’ve always been. They provide a sense of safety which allows us to be in the moment and tap into our sense of self.

“Our bodies are our gardens, to which our wills are our gardeners.”
- Shakespeare

The mind body connection is real. If we feed our body garbage, we will have thoughts that are garbage. If you eat with intention, you will enhance your mind and body exponentially in a short amount of time. Eating well is a conscious decision that you are making. Part of being a pro as an athlete is making professional choices constantly. Making a high-level choice with your nutrition needs to be one of them.

Image by Katie Smith
Image by Daniele Levis Pelusi

“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”
― Mahatma Gandhi

Good sleep is vital for various aspects of brain function. It can improve your focus, concentration, productivity, and performance. The bottom line is you cannot achieve optimal health and live a successful life without taking care of your sleep.


“It is only by grounding our awareness in the living sensation of our bodies that the 'I Am,' our real presence, can awaken.”

- G.I. Gurdieff

Benefits of grounding

  • Cardiovascular health through better flow of red blood cells

  • Reduction in stress, depression, and fatigue

  • Boosts immune system and mood


When you get connected with the earth through grounding, there is an electrical exchange between you and the ground. Earth has a slight negative electrical charge. When we ground ourselves, we create a negative electric charge as well. This charge induces more activity in our cells which promotes more blood flow and oxygen into our tissues. Then, we move freer and think better. Another example of the simplicity of healing in nature.

Image by Shinta Kikuchi
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