FREE WORKSHOP! Tame the anxiety and Recipe for great night sleep

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I will teach people who are struggling with anxiety and other overwhelmingly negative feelings about how to effectively accomplish their goals (even when they are under pressure, stress, and time crunches). 

You may wonder: Why should you listen to me? 

The answer is: Because of my life experiences. I was once deeply depressed. As a young adult, I had been prescribed a variety of anti-depressants. I was handcuffed by social anxiety, crippled by my eating disorders, and I had been expelled from every school that I had ever attended. 

Before I continue, I want you to know something about me. I’m not anybody special. I do not have any special gifts. Yet, I am able to channel who I am and use simple, but special tools to generate outstanding results.  

These tools have transformed me into a mentally resilient, happy, present business owner. 

There is a reason that I have been in business for 9 years — successfully shaping the lives of a diverse client base.  

More than 90% of businesses are factually destined to fail. Many would see this disturbing statistic as a reason to feel pressure and anxiety. However, as the founder of Terra Nova Fitness, I see this as the greatest opportunity on Earth.  Where others see troubled water, I see opportunities.

And, I want you to have this ability too. 

Remember that I am not anybody special. However, I do have special skills — but, these are skills that anybody can learn.  

If these skills can work for me, they can definitely work for you. You are one successful strategy or tool away from changing the game  your life forever. 

The recipe for a great night sleep

Dr. Thomas has been serving Pacifica since 1993. 

I have known Dr. Thomas for many years and have had the pleasure of many deep and thoughtful conversations with him. I have the upmost personal and professional respect for Dr. Thomas. We are extremely fortunate to have him speak at TNF. 

Dedicated to your Success, 

Chris Shah, 

Eating Disorder to a smile.

Eating Disorder to a Smile

By Chris Shah 


“At least I’m not sticking my finger down my throat.”

Recalling this story seems like a past life. This was me rationalizing my eating disorder not being as bad as someone who purges on purpose.

A few weeks later in a dark, cold garage, my finger down my throat began the next stage, referred to as “purging bulimia.”

I would routinely fluctuate between excessive working out and eating my prepared food to overeating both healthy and unhealthy food. After the overeating, I would starve myself for 8-12 hours, then that graduated to purging after overeating.

I spent countless hours looking into the mirror to find the perfect view of my muscular body. Most people watched TV shows, I watched myself and adventured on an endless pursuit to find the perfect clothes to make me look muscularly big.

This consumed virtually every living second of my day. I was a see-saw of extreme emotional highs followed by downward spirals that seemed darker than the previous.

Catching a glance of myself in the mirror that didn't look big consumed my whole being.

In this mindset you only identify with your body image and eating. That means all my eggs were in one basket. If those eggs broke, I had nothing left to defend my emotional well-being.


If my current clients saw me during this stage of my life, they would have zero doubt they could conquer any emotional eating issues. Now, I’m known to my clients as “super positive and motivational.”.

Turning It All Around.

This disorder become my identity and the lens I saw the world through. I allowed it to selfishly push away a happy life from me. I had to get out.

It finally got to the point that staying the same seemed more painful than changing.

It was not a single event or breakthrough that changed it all around. Similar to any woman, I have fallen in love with it’s a combination of factors. The following breakthroughs broke the chains forever.

Breakthrough one is feeling present to become the watcher of any emotional disturbance.

Breakthrough two is diversifying your identities to provide you with multiple emotional lives.

Breakthrough three is relying on the process to be your GPS guide.


Present Energy

I discovered the power of presence, which helped dissolve my ego and attachment to excessively judging myself.

It was like a prisoner getting his first taste of freedom and fresh air. This was another world I discovered, I was enthralled with it. I started on a quest to see what it would take to stay free.

Some ways you too can experience present energy is to simply watch a bird or a plant in nature. Just watch and put your focus on it, and you will experience a taste of presence. Meditation is a verified way to also become more present, and incorporating it into your life is a great investment in yourself.


The single greatest power you gain from present energy (mindfulness and meditation) is that you become “the watcher” of your emotions. This breaks the illusion that you are your body image. You lose attachment, and ultimately you gain freedom and greater peace of mind.

A common response when I bring up meditation is “I’m no good at it, I can’t stop thinking” to explain why they don’t do it. They have unconsciously set up rules against themselves.

If your rules are “I can’t think” and “I must always maintain concentration” to be successful at meditation, how often will you be successful? Very rarely.


The cool thing about life is that you can make up your own rules. Here are my rules in order to be successful at meditation. Rule one: Schedule it, Rule two: Start with two minutes, Rule three: Focus on your breathing, Rule four: Don’t judge your performance.

When you do those things, you are successful at meditation, and the amount of time and benefit you will gain starts to increase.



What other identities must I value? I’m also a father, business owner, world traveler and friend. I started to pour more focus into those other areas of my life.

What must I do as a business owner? What must I do to show my son I love him? What must I do as a boyfriend? Where do I want to travel next?

When I diversified my focus on many identities, the stranglehold of the “bulimia” started to loosen its grip on me. I would no longer put all my eggs in one identity.

If my abs didn't look exactly the way I wished “No big deal. They will soon, but I have other shit to do.” If I occasionally ate some chocolate, it was no longer “I’m so bad, “my veins will disappear.”  It was, “That was so good,. I earned it.”

I was no longer fully identified with the image of my body. The feedback loops from hell no longer terrorized my mind.


The Process

Life happens, and when it does we need something to keep us calm, Inspired and confident we can make it though.

Relying on a process can guide us when many get lost in stormy emotions.

The process gives me the power to be the director of events in my life. Without a process to navigate the world, most will be in constant emotional reaction to events and results.

This is commonly the thought pattern that rules over yo-yo dieters. ( also known as the feedback loop from hell).

I wake up between 3:15 and 4 a.m. to start my director process. I want to tell life what I’m expecting out of it, not wait to see what happens.

It starts with 10-20 minutes of meditation, followed by a few minutes of gratitude, to excite my inner cheerleaders, reviewing my focus for the day, and incantations (mantra’s loudly vocalized) to literally program my subconscious mind. I want my subconscious mind to go to work for me so I don’t rely just on will power.

What will be your process? What process will fit into your unique lifestyle? 

Through this whole journey life and I have taught each other everything is a choice. When you are at rock bottom it’s a choice to continue to look down or up in a new direction. It’s a choice to feed the pain or reach out to hope and help. Once you realize we have the power of choice life will never be the same again.

This is how I went from a eating disorder to a smile.


learn these same breakthroughs! Enter info below. 

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5 Sneaky Ways to Burn Calories at Work. Pacifica fitness


You may think the time you spend in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts. 

How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it. 


1. On the Way to Work. To shed some calories before clocking in, you have a number of options depending on your situation. You can perform calf raises in the bathroom, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs. 


2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting. 


3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it. 


4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation. 


5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day. That’s right—all you have to do to stand up for your health is stand up! 


All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program. If you aren’t yet one of my valued clients then now is the time to join in – call or email today to get started!

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7 Ways to Avoid Falling off the Healthy Eating Wagon- Pacifica Fitness


Whether you’ve been riding the healthy eating wagon for a week or a decade, staying on can be difficult. Fortunately, there are a number of ways you can hold on. 


Keep reading to learn seven ways to protect yourself against the temptation to fall—or even jump off of the healthy eating wagon—on a daily basis. 


1. Don’t Starve Yourself

Eating is a basic human need. Cut your calories in half over night or slash any specific food group out altogether for a prolonged period and you’ll land flat on your face in no time flat. When you’re eating for good health, you still need to eat. You’ll just need to go with healthy options and avoid eating more than your body needs to fuel itself through the day. 


2. No Excuses 

There are as many excuses to fall off the healthy wagon as there are days in a year. So if you’re going to stay on the wagon, you’re going to have to ignore the excuses and focus in on your goal: eating the right stuff. Which brings us to the next way to avoid falling off the wagon… 


3. Stay Focused 

Being mindful of your healthy eating ways is easy during the first few days. After all, you’ve spent years eating one way and now you’re changing everything up. In a week or so, however, it can be difficult to remember your desire to eat healthily and even harder to remember why you made that decision. Stay focused on your choices and why you made them to stay strapped tightly on the wagon. 


4. Get on the Right Wagon 

Every person’s health goals and expectations are different. If you hop on a healthy eating wagon for the first time in your life and expect to shed 30 pounds in a week, you’re going to be disappointed. Setting appropriate goals will help you stay on the wagon and help you make the next goal, as your wagon gets easier and easier to ride to the finish line. 


5. Avoid Naysayers 

Always struggled with your weight? Tried every diet plan known to man without success? Then you’re going to have a lot of folks who scoff at your desire to eat healthily. Let them scoff on their own and find new friends if you have to. Once your lifestyle changes start to pay off, strut by the folks who said they’ll believe you’re serious about healthy eating when they see results and watch their jaws drop. 


6. Stay Away from Triggers 

The reason healthy eating is difficult for so many is that unhealthy eating tastes so good! Understanding this and understanding when you most want unhealthy food options will help you stay on the healthy wagon. Have a hard time saying no to sweets at your best friend’s house? Invite him to your place or meet at the park. Eat everything in sight when you’re lonely? Give someone a phone call when no one is around. 


7. Know How to Get Back On 

You should aim to stay on the healthy eating wagon all day every day. But you should also be ready when you fall off. While you can find any number of ways to get back on the wagon, the best is to just do it! Admit you goofed up, recommit yourself to healthy living, and start living the healthy life you deserve once again. 


Ready to take your fitness results to the next level? 


Get me back on the Healthy Wagon

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Which inner dog will you feed? Happiness and fat loss

Which inner dog are you feeding?

Feed your way to happiness and fat loss.


Without judgement, observe the next 3 strangers you come in contact with. Remember that many of us are fighting private battles no-one knows about.

What movie is that person playing in their head? A dark sad movie? Or an inspiring epic adventure? Observing other people allows us to step out of our cognitive biases about ourselves.

The following fable is a rock that I swim to when the waves of life are crashing upon me.


3 real world examples

Which dog will you feed?


Scene 1: End of a full day at work/meetings.

Self pity dog: Im so overwhelmed!

Result= Higher stress hormones, fat cell multiplying, you feel beat up or defeated, you AGE faster

Gratitude dog: Wow! Im over stimulated and im glad I can see my family and friends now.

Results= Less Stress hormones, increase fat burning, you feel accomplished, you age LESS!


Scene 2: You gained a few pounds over vacation

Sorrow dog: Im so bad! Whats wrong with me?!

Results=  Downward spiral of emotions, YO-YO cycle, you feel terrible, worthless and may give up.

Faith dog: I had a great time and stayed active.  I will get back to my routine

Result= You start losing weight again.

You reinforce your self image that you are an in shape healthy person. You say to your self Hey! I deserved the vacation and im excited to get back in my routine


Scene 3: Working out while kids are at home

Guilt dog: I should be home with my kids, I feel bad leaving them

Result=  You start rationalizing that you have no time to workout. You put everyone as a priority except yourself.

Generosity dog: I deserve to have more energy and decrease stress.  Taking this time for myself will make me a better parent

Result= You have more energy, less stress, happier and this makes you a more patient parent.


What dog will you feed today? The power is in your hands.

Why Does Terra Nova Fitness Work So Well?

It's the structured Community of support, accountability and expert guidance on nutrition, Mindset, combined with professional caliber training in effective, and exciting, metabolism-burning exercise.


Thanksgiving- 7 Polite Ways to Turn Down Food- Pacifica personal trainer

Most of us think that there are only two ways to handle Holiday food temptations.
You could say "No" to everything and get the reputation of being a Grinch.
Or you could say "Yes" to everything and end up gaining 5 or 10 pounds.


Let's explore the following 7 ways to politely turn down Holiday food that's pushed on you by well meaning friends and family.

Food Push #1: "This is your favorite! Hand me your plate."

Stalling Response: "I can't wait to try some in a little bit."

Why stalling works: By not directly turning the food pusher down, they feel that they've won and will drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it.

Food Push #2: "Try this new dessert I made, you'll love it!"

I'm Stuffed Response: "I wish that I had saved some room, but I'm stuffed."

Why being stuffed works: No one can refute your statement about being full. If your food pusher is persistent then let them know that having one more bite would make you uncomfortably full to the point of pain.

Food Push #3: "I made this dish especially for you. Eat up!"

Diet Restriction Response: "Oh man, that looks good! Too bad I can't eat gluten."

Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction. The key is to be consistent. If you say that you aren't eating gluten then don't reach for a bread roll.

Food Push #4: The food pusher puts something on your plate without permission.

Spread It Around Response: Take your fork and spread the unwanted item around your plate to make it look like you took a few bites.

Why spreading it around works: You're not making a scene, and quite frankly, no one is going to notice. When food is put on your plate without your consent you are under no obligation to eat it. Spreading the food around is a simple way to defuse the situation without eating something you didn't want.

Food Push #5: "You are too concerned with dieting."

Thank You For Noticing Response: "Thank you for noticing the healthy changes I've been making. Your support means a lot."

Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.

Food Push #6: "Here's a bag of leftovers for you to take home!"

Take a Break from Cooking Response: "Thanks, but keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd love to have leftovers for themselves as well. Compliment their cooking and let them know that you think they deserve a break over the next few days.

Food Push #7: "We only have this dish once a year – you HAVE to eat some!"

I Want to Live Long Response: "That looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: Said with good humor, this drives home a serious point. You are watching what you eat so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

By warding off food pushers you'll eat fewer calories and will avoid holiday weight gain to start the New Year off right!

Remember that exercise is a huge part of the equation when it comes to achieving weight loss. I hope you use this list so both you and the person

offering you food continue to share happy emotions together.

Call or email me today and we will get you started on the exercise program that will reshape your body in the New Year.

21 day finish the year strong program

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