Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
Are you ready for the next level?

You are at the starting line of a brand new decade. The air is charged with possibility. Opportunity is all around you…


This decade will inevitably pass quickly. In a flash, it will be gone, and you will be 10 years older than you are today. Other than 10 more trips around the sun, what do you want to claim at the end of this decade?


It’s time for you to stick your neck out and to go to the next level. You know exactly what that means, you’ve thought about it. You feel the uncomfortable pinch of your status quo. You ready for the next level.

Follow these 4 steps right up to the next level…

#1 Paint the Picture. First, figure out what the next level looks like.

What is the ONE THING that you are the most uncomfortable with in your life right now? What MUST improve? If you achieved WHAT then 2020 would be a success?

It popped up in your mind just a moment ago, and you brushed it aside. Not THAT dream, that’s too unrealistic. Right? That’s TOO BIG to achieve.

Now you’re on to something. This idea that’s floating around in your mind, that’s the one. You know it’s the one, that’s why you’re so afraid of it. Instead of brushing it aside, go with it.

Dedicate a full hour focusing on what the next level looks like for you. Make sure that you are free of distractions so that you give this brainstorm your full attention. Get very detailed. Imagine that you are a painter creating the image of your next level in your mind. The more details that you can put on the canvas, the better.

Don’t hold yourself back during this step. No dream is too big. Go with your thoughts.

#2 Draw up Plans. Second, figure out how you’ll get there.

You may question how on earth you’re going to achieve the big audacious goals that you mentally painted in step one. That’s normal. The cool thing is that you hold the answer to the HOW just as you held the answer to the WHAT. You simply need to find it.

Pull out a pen and a notepad and start writing.

List out the big obvious steps first. If your goal is to write a book, then the first obvious step is to determine the topic of your book. If your goal is to quit your job and start your own business, then the first obvious step is to determine the type of business that you’ll own. If your goal is to lose weight and look amazing in a bathing suit, then the first obvious step is to determine the diet and exercise plan that you’ll do.

Write up a plan for yourself using all of the knowledge that you currently have access to. Considering adding people in as resources to help you determine the steps that you aren’t yet clear on.

If you know someone who has written a book, or started a business, or lost the weight and kept it off, then set up a time to speak with them. Which leads us to step #3…

#3 Make it Real. Third, expose yourself to it.

Spending time with someone who has gotten to the next level where you aim to go is a way of making your goal seem real. They were once where you are today and now they are where you want to be. It doesn’t get more real than that.

If your next level contains a physical place then start spending time there.

As much as you expose yourself to people and places at the next level, spend even more time making it real in your mind. Your mind is a powerful place and what you feed it can affect you in a powerful way.

Flood your imagination with thoughts of life at a new level. Picture your daily routine, imagine what you look like, feel the satisfaction of the accomplishment.

The more real the picture in your mind become, the more likely you will achieve it. And the less likely you are to give up…

#4 Don’t Give Up. Fourth and finally, don’t let up until you’ve arrived.

This is the simplest step of all, and yet it is the step where most people fail.

Keep working towards your goal until it is achieved. Just keep working. Even when it’s hard. Even when it’s frustrating. Even when you hit a roadblock. And then another roadblock.

Here’s a secret that the next level doesn’t want you to know…the only way for you to lose is if you GIVE UP. If you refuse to give up then you’ll keep gaining on that next level, one inch at a time.

Here’s to making this an EPIC DECADE in your journey!


Jason Kozma Mr. America

1233 3rd Street Promenade Santa Monica, CA

(310) 772-5105


Click for more before and afters!

Want to TRANSFORM your body in 2020?

I’m here to help you achieve your body transformation goal in 2020. Together we will take you to the next level with a combination of challenging exercise and intentional nutrition. Don’t live another day in a body that you aren’t comfortable and confident in.

Call or email to get started today.

Acupuncture corner with Dr. Laurie Binder


Boost Your Fitness and Sports Performance with Acupuncture

Unknown-4-5.jpegWhen a top athlete like Kobe Bryant tweets a picture of acupuncture needles in his leg, you know it's time to consider how acupuncture and Oriental medicine can help improve your sports performance. All athletes and coaches are involved in an ongoing search for ways to improve performance and gain a competitive edge over their rivals. Many are finding that acupuncture can often provide that edge. 

From moving more fluidly to recovering from an injury, acupuncture and Oriental medicine can help you to stay active, boost your fitness level, and recover more quickly. By following  principles of Oriental medicine, an acupuncture treatment can strengthen body function and restore internal harmony and balance. Professional sports teams and top athletes often have an acupuncturist on staff to treat injuries and keep them performing at their peak. 

Practitioners of Oriental medicine can help athletes, or even  amateur "weekend warrior," in many ways. In addition to  acupuncture, tight, stiff muscles may be helped by manual techniques such as cupping, a suction-based massage, and Gua Sha, a Chinese form of friction massage. In 2011, researchers at  University of Duisburg-Essen found that Gua Sha was effective at treating chronic pain and muscle stiffness in the lower back. In India, researchers from Majeedia Hospital found cupping helped to reduce pain, inflammation, and muscle stiffness in patients diagnosed with knee osteoarthritis. Cupping also improved blood supply to the area and simulated light exercise, leading to increased muscle flexibility in the region, researchers explained. 

phelps-cupping-1024x682.jpegSome of the best Olympic athletes incorporate acupuncture into their wellness programs. China's 7 foot 6 inch basketball center, Yao Ming, used acupuncture and Oriental medicine to help him recover after undergoing surgery on his ankle. Chinese swimmer, Wang Qun, was photographed doing some last minute training in Beijing with round marks on her back from cupping. 

Click to see how acupuncture and Oriental medicine can help you meet your fitness goals and assist in recovering from an injury!

​To view Laurie's newsletter as a web page, go here.

Creamy Chicken Noodles

This creamy, comforting dish is 100 percent grain, gluten and dairy-free, which you’ll find hard to believe when you dig into it. Remember to come up for air as you enjoy this tasty noodle dinner with zero guilt!

The noodles used here are Banza Rotini made from Chickpeas. These have twice the protein, twice the fiber and half the carbs of traditional wheat noodles! What’s really cool is that by making swaps like this in your cooking, your family gets healthier and more fit without ever realizing that you’re feeding them something that’s good-for-them. Sneaky, sneaky!

Courtesy of

What you need
Servings: 8

1 tablespoon olive oil
1 yellow onion, chopped
2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
1 teaspoon garlic powder, divided
1 teaspoon sea salt, divided
½ teaspoon onion powder, divided
½ teaspoon black pepper, divided
½ teaspoon sweet paprika, divided
½ teaspoon dried basil, divided
½ teaspoon dried thyme, divided
1 Lemon, juiced and zested
2 cups Mushrooms, sliced
1 (8oz) box Banza Rotini made from Chickpeas (or 5 zucchini turned into noodles with a veggie peeler)
2 heads Broccoli, chopped
1 tablespoon coconut oil
1 tablespoon coconut flour
1 can (13.66oz) coconut milk, full fat
½ cup nutritional yeast
1 tablespoon dijon mustard
1 tablespoon mirin OR white wine


1.Heat the olive oil in a skillet over medium-high heat. Add the onion and cook, stirring often, for about 8 minutes, until soft. 

2. Rinse the chicken breast and pat dry. Cut into 1-inch cubes. 

3. Measure out the spices, dividing into two small bowls.

4. Combine the chicken pieces with half of the spices and the juice and zest from the lemon. Mix well until all of the chicken pieces are evenly coated.

5. Add the chicken to the onions in the skillet and cook for another 10 minutes, until all of the pink is gone from the center of the chicken pieces. Add the mushroom and cook for another 4 minutes. Transfer the chicken mixture to a plate, cover and set aside.

6. Bring 8 cups of salted water to a rolling boil. Add the Banza noodles and stir immediately. After 5 minutes, add in the broccoli. Boil for another 4 minutes, then drain the noodles and broccoli.

7. In a large skillet, melt the coconut oil over medium heat. Whisk in the coconut flour and continue to whisk until browned. Add the coconut milk, nutritional yeast, Dijon, mirin (or white wine), and the remainder of the spices. Whisk frequently until the sauce begins to boil. Reduce the heat to a simmer and continue whisking for 5 minutes, as the sauce thickens.

8. Add the chicken, veggies and noodles to the sauce and mix well. Cook until warmed through. Serve immediately and enjoy!

One serving equals: 499 calories, 24g fat, 431mg sodium, 29g carbohydrate, 8g fiber, 5g sugar and 46g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.