Articles Tagged with: meditation

Make 2021 Your Comeback Year!

Tips to Rebuild, Refocus & Restart From Fitness Icon Tony Horton

Photo Courtesy: Tony Horton Instagram

Tony Horton’s life came to a screeching halt in 2017 when he was diagnosed with Ramsay Hunt Disease, a form of shingles.  It was hard for him to envision the future living with this horrible disease. The once energetic, always on the go, always working out mega fitness star lived with vertigo, loss of hearing, and extreme fatigue. It was hard for him to see a path out of the darkness, but with the help of his wife Shawna, his close friends, his team of doctors, and his decades of health, wellness, mind, body spirit he was able to heal himself and well… pump himself up, again.

Now he is stronger and better than ever!  During his illness, he really focused on what supernutrition looked like and how it could help him heal.  He focused on creating and putting together his own nutritional product line that eventually helped him feel better.  The super nutrition line he created is called Power Life and it was precisely what powered him back to that active life.

Tony has shared his thoughts on why he thinks he was afflicted with Ramsey Hunt, and he mentions over and over: chronic stress. As the most popular well-known fitness personality in the world, Tony seemed like he had it made, but deep down inside, he suffered from the chronic stressors of everyday life.

Does that sound familiar? Most of us can’t say that 2020 has been free of stress, and between the elections and the pandemic, we have been living with a good degree of silent, chronic stress. But you don’t have to take that into 2021!

Here are Tony’s tips to help you stave off stress so you can rebuild, refocus and reset for 2021 – seriously, stop what you’re doing and incorporate one or two of the techniques below into your daily routine.

1. Breathe deeply.  I know, that’s not new or exciting, right? But it works! Why? Because deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.

2. Next try yoga oms, meditation, or prayer with gratitude. Whatever you choose, try to clear your mind of anything that causes anxiety – be in the moment and be grateful.

3. Try other practices that reduce stress and make them a regular part of your day or your week. Tony’s personal favorites are yoga, soaking in the tub, and deep breathing. Other stress management tools include “cutting the crap” out of your diet – yes that is right – time to eat clean and healthy meals, get enough sleep every night, and you guessed it, form some sort of routine of regular exercise.

4. A healthy diet.   Tony knows that eating right can help counter the impact of stress by boosting the immune system and lowering your blood pressure. Conversely, a poor diet full of sugar, salt, fat, and processed foods causes inflammation and deprives your body of necessary nutrients that help combat stress, creating a vicious cycle.

5. Get Enough Sleep! Sleep is crucial for your body to recover from stressful events, so don’t skimp on sleep!

6. Lastly, read Tony’s books, or follow him on social media – you’ll see why regular exercise is crucial to every function of your body, especially those feel-good chemicals produced in your brain when you do so.  Tony talks all about how dopamine, serotonin, norepinephrine, and brain-derived neurotropic factors and how they matter!  These chemicals will help you feel happy, sleep better and protect against stress-induced neuronal damage. As Tony would say “BOOM! I think we just found the most important part of stress management. You’re welcome.”

So, how about it? Are you ready to open a new chapter in 2021? Tony made a comeback and so can you…

For more information about Tony, how he made a comeback, or about his supernutrition line called Power Life, visit and

Getting Personal With DPM: The morning rituals that keep us feeling well & energized!

We run a public relations firm focused on brands and experts in health, wellness, fitness and lifestyle space. But we cannot talk the talk unless we walk the walk.

This week, each of us is getting personal and sharing the rituals that keep us feeling well. This inevitably trickles down to our clients, because when we are feeling centered, we are free to be the best versions of ourselves, which ultimately benefits our amazing clients. It’s the circle of life, and we are so proud to be on this ride together!

Tanya Khani


Tanya: I love to wake up and instantly jump into my 20 minute Ziva meditation practice. This is a time for me to be completely passive and not try to do anything. This is the time where control and “doing” has no place in my practice. The practice is simple. I just sit there in no particular position with my back supported. Ever so slightly, I repeat my personal mantra. The twenty minutes always feels like five minutes, and once I’m done, I feel way more rested than when I woke up after a full night’s sleep!

After my meditation, I jot down any thoughts or visions that may have come up in my meditation. But rather than try to figure out what it all means, I give myself some time to sit with it and just observe. This helps me to gather all my jumbled up thoughts into one. Sometimes the most creative thoughts come through in my meditation, or right after. 

My trending nutritional ingredient of the month is Spirulina. I love putting it in my smoothies or my protein drinks to help boost my energy and immunity.

Shea Gorden

Shea: I enjoy waking up, turning off my alarm, opening the shades to my window and letting the natural sunlight flood in. I don’t like to rush out of my bed, so I spend a few minutes looking out my window or catching up on news through apps like the Skimm. I sometimes tell my bed how much I appreciate it because it is truly a slice of heaven to me (haha!). I then muster up the courage to leave said slice of heaven and immediately head to my coffee maker, the smell of freshly brewed coffee beans wakes me up and encourages me to begin my day (I am not a morning person, so this is necessary for my routine).

My trending nutritional ingredient is Chia Seeds and Cinnamon: I like to use Chia seeds and a dash of cinnamon in my breakfast smoothie. Chia seeds are filled with tons of fiber, which sometimes I don’t get enough of. The cinnamon is more for taste but it is also well known to carry antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and potential cancer and heart disease-protecting abilities.

Nicole Dunn Garay

Nicole: I wake up and get out of bed. The first thing I do is open my curtains to the mountainside. Then I make my bed. I wash my face and put my moisturizers on and brush my teeth. Then I head downstairs to let my dog out and make my earl grey tea. I sit with my husband for 20 minutes and talk. Then I head upstairs to meditate for 20 minutes. I do a good stretch and then get dressed for the day! I then head down to take my dog out for a walk in Topanga Canyon. Even if its only 15 minutes, he and I can stretch our legs and get fresh air in our lungs first thing!

My trending nutritional ingredient: I take a myriad of supplements each day. The three that get through my day is my Nutrex Hawaii BioAstin (Astaxanthin) and my Garden of Life Women’s Daily Probiotic (endorsed by our favorite client, Dr. David Perlmutter) and my Young Living NingXia Red pick me up around 3 pm! (ask me how you can try some!).

Lauren Lobley

Lauren: I don’t really have what one might call a “typical” morning routine anymore, not since becoming a mother. Nothing beyond rolling out of bed at the sound of my 2-year-old daughter, Madison’s, knock on her door to let me know she’s awake. I spend the next hour getting bossed around (Up! Up! This This! Eat eat! Down Down! – you get the picture), try to shove some food in my mouth somewhere in there, and then put her down for a nap 5 1/2 hours later! I used to have the luxury of meditating each morning, but now that blissful experience is reserved for nap time. Once my little firecracker is asleep, I try to force myself to take 5-10 minutes to meditate, or at least sit quietly, before getting up and desperately trying to get as much as I can do during nap time. The meditation really helps set up this time for me.

My trending nutritional ingredient is Spinach: I’ve been on a Plant Paradox kick lately (by Steven R. Gundry, MD) and I’ve been absolutely LOVING starting my day (or afternoon, sometimes, by the time I get my first sip) with his green smoothie: Romaine lettuce, spinach, avocado, lemon juice, mint, stevia, water, and ice. Soooooo refreshing and oh so good for my body! Oh, hang on a minute…I hear a knock….#momlife

What’s your morning ritual?  We’d love to hear from you!

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