SXr2  2 off 6 training phases
Your life blueprint! Master your mind by understanding your core beliefs about your behavior, what you allow yourself to do, the rules you have, expectations of others, and your perception of the world. It is the foundation you build on. 
DNA - Epigenetics graphic print

DNA - Epigenetics graphic print - quote by Bruce H. Lipton, PhD | Epigenetics  

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Worth Repeating to Let this Sink in
“Thoughts are an interface between the inner cellular community and the outer environment. Therefore, if you change your perception, you change the reading of your genes.” - Bruce H. Lipton, PhD
DNA is a Blueprint - Epigenetics
"Anyone who has taken courses in cell biology knows that DNA is akin to a blueprint that encodes for proteins (DNA -> RNA -> protein). Proteins provide structure and also carry out cellular functions (enzymatic reactions). However, at any given time, a gene may be either turned on (expressed) or turned off (silenced). Epigenetic mechanisms are responsible for controlling the on/off switch of genes. Did you know that all the cells in your body have the same DNA? Why is it then that a muscle cell is structurally and functionally different from a nerve cell or a fat cell? It is because different cell types express or silence different genes."  – Bottom line: if you can change your environment, you can change your DNA. Thus, everything you do, eat and even think can change your DNA expression.
– Dr. Elisabeth Miron, chiropractor
How Long Can You Hold the Plank Position?
Practice maintaining good form while working your muscles from head to toe:  The rectus and transverse abdominis targets your abdominal and lower back muscles.  The inner and outer obliques, spinal erectors, also provide a stabilizing effect.  The trapezius, rhomboid major and minor, latissimus dorsi, pectorals, serratus anterior, deltoids, biceps, and triceps, also work hard during a plank. Your quadriceps and gluteal muscles, which are attached to your abdominal and lower back muscles help stabilize and strengthen your hips. Hamstrings help with hip extension as you work against gravity’s pull to keep your body in alignment.
graphic exercise mat

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Build a solid foundation and create the life and body transformation of your dreams.
If you are not sure think about what you can do to help someone in need and how it may make you feel to make a positive difference in someone's life. What would you like to do? No Limits, Everyone has their unique talents and abilities. Don't ever let anyone tell you, you can't or don't have anything to offer. Know that you are worthy. You have the power of choice. Use the resources available. There are many right here you can utilize. 
Act As If
Align your beliefs with what you want. Find greater ease of doing this by utilizing the following universal laws of life. Feel how empowered you can be by becoming aware of how everything works "together" in harmony. Know that your dreams are possible when the things you believe in are in alignment with what you feel. Eliminate doubt. Believe in yourself. You got this.​​​​​​​
Be Fit by Your Design 
If you find yourself complaining, stop. Help someone in need. Most people who help others, feel rewarded and fulfilled. Be grateful. When you align with the good and harmonize your chosen way of "being."  The universe will open up an abundance of happiness. Practice the following exercise to gain more confidence and skill connecting mind and body. 
Single-Leg Dumbbell Row
Improve Your Posture:  Challenge your body’s ability to balance and stabilize while strengthening back, glutes, and hamstrings.

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Start by trying the single leg dumbbell row without a dumbbell. Add the dumbbell weight you can lift when you can maintain your balance throughout the moves of this exercise. The slower and more control, the greater the benefits. 
Training Tips: The leg you lift acts as a counter balance. Be mindful keeping weight into the heel and not your toes. Your eyes should focus forward as you keep your chest up. Slowly pull (row) the dumbbells up to your rib cage while maintaining balance on your single leg. Stay flat through the back – prevent shoulders from rounding by slightly squeezing your shoulder blades together at the top of the movement.

Goals, Once you make a decision, the universe conspires to make it happen

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Discover the "Universal Laws of Life." Summarized below. Master your mind learning how simple and fulfilling it can be to realize your aspirations.
Universal Laws 
The universal Laws, also referred to as Spiritual Laws or Laws of Nature, are unchanging principles that govern every aspect of the universe and are how our world and the entire cosmos continue to exist, thrive, and expand. Universal Laws deal with energy, frequency, and vibration. Once you know how these laws work, you will understand how to change your frequency so that you are in harmony with these laws. Everything you need and desire is already right here for you.
Law of One
Separation is an illusion. The natural laws governing our universal creation is everyone and everything is connected to everyone and everything else. We’re all part of the same creation.  The more erroneous claims put up between one another defined as race, socio-economic status, religion, clique, gang, media, propaganda etc; the less in touch we become with ourselves. 
As a man who has devoted his whole life to the most clear headed science, to the study of matter, I can tell you as a result of my research about atoms this much: There is no matter as such. All matter originates and exists only by virtue of a force which brings the particle of an atom to vibration and holds this most minute solar system of the atom together. We must assume behind this force the existence of a conscious and intelligent mind. This mind is the matrix of all matter. - Max Plank
Law of Vibration
Everything is energy! Everything in the entire universe is made up of vibration. All things in our universe are constantly in motion, vibrating. Even objects that appear to be stationary are in fact vibrating, oscillating, resonating, at various frequencies.  You are every thing, every being, every emotion, every event, every situation. You are unity, you are infinity, you are love-light. When you think you activate brain cells. When activated those brain cells put your body into a certain vibration. That vibration will dictate how you move but also what you attract. 
What Vibration Will you Choose ? 
On a conscious level we refer to vibration as feeling. “I feel joy” or “I feel sad”. This is how we express our vibration which tells us what we’re actually thinking. No matter if you are feeling down or up, If you choose to nurture the seeds you sow with love then love will endure. 
“Everything in Life is Vibration” ―Albert Einstein
Law of Cause and Effect
Any action produces or returns a result or outcome in exact proportion to the act or cause which initiated it. Also referred to as sowing seeds or reaping what you sow or karma. 
Take responsibility for your intentions. Create the effect you want by causing the effect. Look at the foundation you are building on.
Man becomes what he thinks about all day long. 
– Ralph Waldo Emerson

Do the cause and get the effect.
Law of Correspondence
Ancient philosophers, known as the Hermetics, discovered that there is a relation between everything in the known Universe and labeled this principle the law of correspondence. Our outer world is nothing more than a reflection of our inner world – “As above, So below” and “As within, so without”. This law is most effective when considering your attitude toward a desired goal. If your emotional and mental attitude toward the goal are positive, it will assist the goal to manifest in the physical material level of life.
“when you change the way you look at things the things you look at change” - Wayne Dyer
Law of Resistance
What you resist persists. Psychologist Carl Jungt stated “what you resist not only persists, but will grow in size." If you are constantly avoiding a situation that repeatedly comes back, it means it’s not going to go away! 
Resistance is not accepting the ability to conquer your adversity.  Spending energy on what is not right is a waste of time. Alternatively, spending time being focused on what is right for you is a healthier approach. Acceptance works like emotional immunity and frees us of the weight of negativity. Accepting all that encompasses you means allowing all of the good and bad with you, to be okay.
Law of Expectation
You get what you expect.  No matter what your expectation is, it is relative to your belief system.
“Choose not to be harmed — and you won’t feel harmed. Don’t feel harmed — and you haven’t been.” Marcus Aurelius
Law of Success
The Law of Success was the original text written by Napoleon Hill, published in 1928. a more in-depth version of his book Think and Grow Rich. He was chosen by Andrew Carnegie to study the habits of the most wealthy and successful men of their era, and to document his findings so that future generations would be able to use this information as tools to reach their own endeavors. See the quick reference list of the 17 principles of success and more details of the laws of success. 

If you must slander someone don't speak it -but write it-write it in the sand, near the water's edge!  
- Napoleon Hill
Law of Transmutation
Every single one of us has the power to change our reality through transmutation. Creating a higher vibration by thinking about the things that make us feel inspired and good allows us to transmute the lower vibrations.
Everything that we’ve created began as a thought. If you want to change your life, the change begins inside your own head. You have to dream of it before it can ever happen! The limits you put on yourself are the only things holding you back.
“If we can see past preconceived limitations, then the possibilities are endless.” ― Amy Purdy
The Law Of Resonance 
The Universal Law of Resonance determines the various vibratory patterns or frequencies which are projected based on thoughts, beliefs, and emotions. The results of these projected frequencies activate the Law of Attraction. This resonance or projected energy can only harmonize with energies that vibrate or resonate at a similar harmonious vibratory frequency. Therefore your feelings create and determine your physical results. If you want to change your habits to get what you want, practice gratitude, and look for inspiration.
Energy Flows Where Attention Goes
5 Steps to Get What You Want
1. Hold a "conscious intention" of the desire 
2. Focus on it's "realness" visualize that it in fact exists.
3. Think, speak, feel and "act as if" Knowing you already have it.
4. Take "inspired action" feel success making it a "reality". 
5. Detach with belief. "Allow" the desired outcome to be.
Spirit, Mind, Body and the Seeds You Sow Review
In the spirit, mind, and body phase one of training, you achieve a definitive purpose. It becomes easier to stay in the state of gratitude longer when you are passionate about what you are doing. You feel how incredibly healthy it is to endure calmness of mind. You can maintain your composure with controlled breathing. There is no more doubt or limiting beliefs. Any negatives are acknowledged and dismissed as you bring your focus back to a state of absolute gratitude.  ​​​​​​​
reacting VS. Responding

Reacting VS. Responding

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As you think, you are giving your cells information about their environment. Stressful or negative thoughts drain your growth replenishing cells. Caring, compassionate thoughts filled with appreciation and gratitude put your cells into growth, healing, and vitality. 
Being more  responsive instead of reactive will enable you to decrease the aging process and improve positive energy flow.
In a world with information overload, it is vital to sustain resilience and develop qualities to the level of simplicity. When your thoughts, feelings, and emotions align, there is a sense of balance in mind. The body releases conflict. You feel passion and joy for life! Complete confidence in your talents and ability to be helpful to others. 
If not, then you may need to work on the seeds you sow 
If you focus on the things about your body and your life that are not good, you will continue to attract more things to feel uncomfortable. The same is true when you focus on what is good about your body. You will have more things to feel good about your body and life. 

"The wonder and beauty of the human body is a gift to be appreciated no matter what imperfections you may find." – Donna Marchand, Designer, Motivator, CPT​​​​​​​
Body Architecture
Throughout recorded history, architects have turned to the proportions, structures, processes, and narratives of the human body when designing built spaces. Be Fit by Design body architecture considers similar factors when designing programs to match client needs. These factors include the following:
Proportions  There is no perfect proportion for each individual. However, in terms of physical beauty, these ratios are attained and maintained by building muscle. Ideal results come from building a proportioned figure through body sculpting, balance, and maintaining muscle mass and framework. A well proportioned erect posture also optimizes breathing and positively affects the circulation of bodily fluids.
Structure The human body is composed of a group of systems. The main systems consist of the cardiovascular, digestive, excretory, endocrine, respiratory, renal, circulatory, nervous, exocrine, muscular,  reproductive, skeletal, lymphatic, and, the immune system. These systems are in harmony when synergistically working together.
Narratives of the Human Body The body is surrounded by the external environment that provides nutrients and oxygen that are necessary for life. The internal environment of the body is maintained more or less constant and called homeostasis. Both environments are considered in the development of a custom Be Fit By Design health and fitness program.
Be Fit By Design Process A complimentary coaching session can be your stepping stone to creating the best possible program design. The first session is initially over the phone. The session may include health assessment, recommendations for a body composition analysis, fitness testing, and evaluation. It is a highly motivational call that is sure to leave you feeling inspired ready to take on any challenge. The more details obtained the more your custom health and fitness program will be unparalleled to anything else you have done for yourself. The personal blueprint for your health is comprehensively designed to bring out the best in all your talents and abilities. 
Fitness Levels 
The blueprint for your health can easily be established with Be Fit By Design "Fitness Level Testing Guide". Identify physical strengths and weaknesses as a benchmark upon which a suitable training program can be developed. Build a physical profile for each component of fitness. You can only set realistic and attainable goals, if you know where you are starting from.  If you need assistance ask the coach.
Improve Your Posture in Motion
The following components are the basis of functional training. Remembering to maintain good posture and joint alignment is critical to benefit from the exercises you choose for the everyday activities you enjoy. Be inspired with 4 posture cues to be mindful of correcting imbalances, tensions and stress on the body. Memorize the 4 posture cues to create the habit of maintaining healthy posture in daily activities as well as exercise.

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