Happy 2025! Where does the time go? Doesn't it feel like a blur sometimes? But damn life is good. Every year we want to accomplish new goals. Or maybe accomplish some old ones. Whenever a new year approaches, we strive to do better. To be better, to do more and to be more. Let's just do it with gratitude, grace and intention. What will your 2025 look like?

Regain focus. Rebuild momentum.

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It was such an honor to connect with Chez Cantere. Chez is a fitness and mindset focused content creator, a husband, a father, a fighter, a Chinese lion dancer and an all around pleasure to be around. His energy, his enthusiasm, his passion, his drive and his knowledge is so motivating, inspiring and up lifting. His content consists of workouts with a story and a message. We talked about his upbringing, fight sports, mental health, spirituality, masculinity, family and so much more.

Follow Chez on Instagram @chezcantere

Subscribe to Chez's Youtube channel here: https://www.youtube.com/@CHEZCANTERE

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Subscribe to my Youtube Channel here: https://www.youtube.com/@herrerahealthandwellness

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You are loved. You are blessed. Peace!

Whenever we seek change or growth, we tend to look outside of ourselves. But true growth has to come from within. The inner changes will bring forth outer change and an overall better life. We also go into the new year making resolutions that most of us never stick to. Resolutions add stress, anxiety and overwhelm. Forget the resolutions. Reflect on the previous year. Make the necessary changes for a better you. There's no rush. There's no deadline. It's a marathon not a sprint.

How Not to Fail at Keeping Your New Year's Resolutions: https://time.com/6243642/how-to-keep-new-years-resolutions-2/#:~:text=And%20yet%2C%20by%20some%20estimates,with%20them%20the%20entire%20year.

New Year's Resolutions Statistics: https://discoverhappyhabits.com/new-years-resolution-statistics/#:~:text=2023%20Statistics,-37%25%20of%20survey&text=The%20most%20popular%20resolutions%20for,and%20losing%20weight%20(17%25).

Quitters Day: https://nationaltoday.com/quitters-day/

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I had the extreme honor of sitting down with FUNctional Movement coach Francheska Martinez. Francheska is a beautiful soul inside and out. She is an absolute beast in the world of movement and animal flow. She doesn't just teach her clients and followers how to move. She also teaches strength, which is where she started her coaching journey. And she's one hell of a content creator. We talk about what inspired her to become a movement coach as well as strength, content creation, motivation, discipline, spirituality and more.

If you want to give Francheska a follow or if you're interested in her programs you can find her on Instagram @francheskafit. Hit the link in her bio for more.

Subscribe to Francheska's YouTube channel: https://www.youtube.com/@FrancheskaFit

You can find me on Instagram @herrerahealthandwellness

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I had the honor of connecting with freestyle calisthenics athlete Mizz Toasty. Mizz Toasty is a competitive athlete in the sport of freestyle calisthenics. She is one of the first female freestyle calisthenics athletes with accolades such as being the first international bronze medalist and the 2020 National Calisthenics Association freestyle champion of the year and many more. She is also the founder of Mizbarfit, the first all female calisthenics group in North America, and founder of Empress of the Bars, an all female freestyle calisthenics competition.

Mizz Toasty spoke about being one of the first females to compete internationally in freestyle calisthenics, Mizbarfit, Empress of the bars, injuries, mental health, and more.

You can follow Mizz Toasty on Instagram @mizztoasty

If you want to register for Empress of the bars or to access her Wingate World Unlimited interview, Hit the Linktree in her bio on Instagram.

Also follow her @mizbarfit page on Instagram.

Subscribe to Mizz Toasty's YouTube channel: https://www.youtube.com/@mizztoasty

You can find me On Instagram @herrerahealthandwellness

Wanna have a chat? Looking to get started but don't know how?Send me an email at [email protected] or [email protected]

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Those who know me know how much I enjoy running. For me, running is the ultimate stress reliever. Whenever I feel overwhelmed, anxious or depressed, I go for a run. Of course one of the greatest benefits of running is it is the perfect stress reliever. There are many other benefits of running such as it builds cardiovascular endurance, strong lungs and a strong heart. Running also builds strength in the joints and throughout the body. Running makes me happy. It puts me in better spirits. Running paired with resistance training is the perfect balance (when programmed properly and intelligently) for a strong healthy body and an overall healthy and aesthetically pleasing physique. Whatever struggles you're going through in life, I suggest going for a run. Will your problems go away? No. But you'll find a way to tackle each problem one by one without the feeling of stress and overwhelm.

References:

7 Science Backed Benefits of Running: https://www.runnersworld.com/beginner/a20847956/6-ways-running-improves-your-health-0/

These 11 Benefits of Running Are Actually Backed by Science: https://www.themanual.com/fitness/benefits-of-running/

Check out my Instagram page @herrerahealthandwellness

If you'd like to reach out or if you have any questions on how to get started with running and programming running with resistance/strength training you can email me at [email protected] or [email protected]

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Technology. Cell phones. Social Media. Zombie Scrolling. Television. Streaming Platforms. Binging. Entertainment. Addictions. Pleasures. Distraction. We don't use our brains like we used to. Or at all. We are distracted. We're chasing pleasures. We are not aware. We are asleep. We are easy targets. Through distractions, we are being kept from channeling a deeper part of ourselves. Our focus is being taken away from our passions and dreams. We are being physically and spiritually disconnected from one another. We are allowing this to happen. Not anymore. Put the phones down. Turn off the computers. Turn off the televisions. Get off the couch. Connect with your loved ones. Physically. Focus on your passions and dreams. Be aware of your surroundings. Heads up.

Follow me on Instagram @herrerahealthandwellness

Email: [email protected]

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Make peace with the decisions you've made that led you here. Make peace with where you are today in life. Be grateful, be happy and feel good everyday. Take action. Your life will change.

Follow me on Instagram @herrerahealthandwellness

Email me: [email protected]

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So this one has been a long time coming. I've been trying to get Hamilton on the show for a while now but our schedules prevented it from happening. Hamilton Garces is a Wellness Facilitator with knowledge and education as a Mindfulness guide and sound healer. Hamilton is also a Yoga Instructor and Reiki Practitioner. Last but most certainly not least, Hamilton is a Marine Corps Veteran.

Hamilton talks about his time in the Marine Corps including the spiritual shift that led him to seek yoga as well as sound and breath work. Hit that play button if you want to know what else we talked about.

You can find Hamilton on Instagram @mindfulwarrior_hami

If you're interested in attending any of Hamilton's upcoming events/ceremonies or to book a call with him, hit the linktree in his bio on Instagram.

Subscribe to Hamilton's YouTube channel: https://www.youtube.com/@soundbreathyoga5509

You can find me on Instagram @herrerahealthandwellness

Subscribe to my YouTube channel: https://www.youtube.com/@herrerahealthandwellness

Email me: [email protected]