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Two daily practices I think everyone would benefit from, are to affirm yourself and to affirm others.


Every single day, I speak kind and uplifting to words to other people. It has improved my relationships and it has helped me learn to be more kind to people all around me. Life is so much better when I treat people this way.


I have always struggled with my self image, so I started doing affirmations in 2013. I was newly sober from daily meth use, so I was very depressed. All of my emotions were sad. However, the more I spoke words of life and of encouragement to myself, the more I believed I would find my way out of the darkness. Ten years later, I am in a much better place, yet still read and recite affirmations to myself. They have improved my relationship with myself in the same way it has my relationships with others.


Be kind to others and to yourself. It is good for everyone!


Have a great week!




Glute Day Is For Everyone

As always, warm up properly before starting your training session and please consult a physician before starting a new exercise regimen.


  1. Barbell Hip Thrust - 5 sets x 5 reps.

  2. Dumbbell Romanian Deadlift - 3 sets x 12 reps.

  3. Db Reverse Lunge 3 sets x 8 reps each leg.

  4. Cable Rope Pull Through 3 sets x 12 reps.

  5. Banded Hip Thrusts 3 sets x 20 reps with medium strength band.

Rest Period: 1-2 mins between sets 


 Workout provided by: Juan Martinez at West Texas Strength Training Facility


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