Be good

Be good, and make it your nature, life will need you somewhere someday.
It’ll happen as a calling, a gift, a dream.

All I know is, it’s going to be the biggest or maybe the greatest day of your life.

Tap into the source of your strength

When the power of your core and the strength of your mind collides, it is then you begin to experience the pure sheer energy of outer body experience.

So my friend, from one warrior to another I want to you know that there’s a lot of feelings within you that wants to control your body, many of them flood and will overwhelm you from knowing or reaching your true potential, but a true warrior seeks to become one with the sources of their strength.

When you become one with your spirit, it becomes one with you.


There is nothing noble in being superior to your fellow beings; true nobility is being superior to your former self.

If you believe in growth, then embrace this as your way of life.

I believe the meaning of life is to be the best version of yourself with every passing day, event and that which you call age.

Remember, you’re not your age, but your energy.

Look inside your circle of being, everyone in it are different ages, why you have them is not because of their age but because of their energy.

If their energy is bad you’ll not have them in your circle even if you share the same blood or lineage with them.
You are in the lives of those who embrace you and cherish you because of your energy.

We are made of energy, it’s what gives us growth, love, peace and trust, and if you use it wrongly it’ll give you loneliness, bitterness, anger, hate and so much more that will fill your future with uphill battles.

It’s in you and never away from you

What you seek is seeking you, so try to live with an open heart and an open mind.

Be excited about life and people you meet or have.

Embrace yourself deeply and passionately than you do with your fears or doubts.

Try to have courage, joy and peace and let them be that which that governs your life. This should always be the theme and fabric of your being.

Often remind yourself that you do not need much but only to do what you must do.

You’ll be surrounded or flooded with emotions, but also let logic do the same.

Chaos does exist, but it is wise to see them as imbalances, and you’ll simply find a way to bring balance in your life, it is the easiest way to find peace than going head first unto the Chaos to find what is already in you.

Live in your light

Not everyone can see the light in their heart like you do. May it continue to guide you in this unfurling of life.

If you’ve met their demons, let them not scare you, know that they’ll become angels once they learn to fly.

Let age humble them, and one day they’ll awake to embrace their souls energy to be kind and loving.
This is often our fate.

And if they fail, pray for them, be kind to them, or let them go, just don’t become miserablebecauseofthem. 🙏

Always go to the source to find your answer

If you seek to manage your stress, you must go backwards to the source of it and you’ll find the imbalance and it’ll be easier for you to create balance in your life, but if you keep going forward then you’ll only meet chaos, and struggle is all you’ll always see and feel like your life is made of.

When the branches of the tree starts to dry up, the problem is not on the branch but in the roots.

The dark place you see in your minds-eye is actually a reflection of the imbalance that is in your innate-self.

So work on how you rest, sleep, what you eat and drink, who you talk to and keepnin your circle and life, what kind of music or people advices you subscribe to.

It is your environment that cultivates or cages your energy.

If I could help you to begin untangling yourselfnfrom these knots of not knowing what to do, I’ll say to you to do, think, feel, remember, create, surround and dream of things, and people who excites you.
To warriors, excitement is the most powerful energy.

Always remember that you’re loved.
Root this in your heart.

Come out grown

It doesn’t take much to want something; the whole idea is one thought away. It takes a whole lot more than wanting to get anything good.

As I look back on my last 38 years, I see a lot of blanks that went unfilled. As hard as I believe I have worked, I left a lot on the table, walked away from plenty of challenges, and left much unsaid, undone, or unfinished.

I can sit here and say “never again!”, but honestly, it’s going to take more than one decision, one day, and one person to push even harder tomorrow than all the other days that came prior.

Sweeping statements looks old on paper, but no one can paint the splendour in the sky overnight. 38 years worth of habits are difficult to change, even if you see them, want them changed, and know they must be gone. Eventually you’ll change with time and reasons, life will assure that especially when you want something to last.

Change is part of your fate, don’t fight it.

Battles are fought everyday, on all fronts, in every way, and with many different outcomes. You win some, you may lose many more, but neither result matters nearly as much as the resolve to fight on. You can win a million battles and still lose the war. You can also lose a million battles and win the war.

Win or lose, today or tomorrow, keep hope alive and another chance will present itself. And you never know, tomorrow could be the battle to win the war, or lose it all over again.

Keep your head up, look further than you’ve come and beyond the peaks you’ve climbed, nowhere on them you were meant to settle. All were a gift, and so is everything if you look deeper on them with the right mindset.

Poem for her.

I wrote this in 2019 while on a beach in Hawaii. It’s actually the greatest feeling I’ve ever had and was able to capture. The breeze, the sound of the ocean, her grace and smile painted heaven for me, but unfortunately heaven is not for everyone, and I was just having a glimpse of it.

The poem from the deepest part of my heart and the highest point of my spirit goes on like this.

A gentle tune floats from my soul like a breeze to alert me that’s she’s the closest heaven I’ll ever be with. She dwells in the sight of my soul and the depths of my heart.

Swaying like a leaf in the breeze of love. She visits me in my thoughts and dreams all the way from my future that is in the moments I’m not with her.

Everything I touch and everything I dream inspires me to always be present and a gift to her.

I meet her every moment I close my eyes, someday I hope she’s all I see when I open my eyes, but often she is all I see.

Beneath the sun light of the stars, your face shines brighter than moonlight.

My beautiful love, your smile captivates me, your laughter infuses me with deeper love.

Truth is, I am crazy about you and this is something i have been praying for, the desire flows in my veins, guided by your voice I dream bigger dreams now.

When I miss you I feel like butterfly’s wings with stones holding it down. May you always remember my whole existence is you. And when I’m no more, remember to always love like I love you.

And above all, Make everything your gift.



I’ve grown to learn that, in life don’t be an option but a choice. Your decisions in life should follow the same fate.

You mustn’t allow desperation and emptiness cause you to chose things blindly, for when the Sun rises up on your soul you’ll be compelled to experience things that drowns you in a well of painful feelings.

Have a heart that commits to the best

Take your energy from demanding from the world unto what can I give to the world.

How much joy you have in you, how much kindness you have in you, how much tolerance and strength you have in you, how much love you have in you. Let’s try to give that away to each other instead of giving away our fears, demands and control. Because what we give will continue to show up and goes on in your life.

Remember this, the most difficult times for many of us are the ones we give ourselves.  With same effort you can make yourself miserable or strong, the choice is yours. 

When you learn to accept instead of expecting, you have fewer disappointments.  Free your heart from hatred – so forgive.  Free your mind from worries – for the truth is most never happen.  Live simple and appreciate and cherish what you have.  Give more and expect less.

Be open and flexible without relying or investing on your walls and second guessing. Be good to yourself and ask help when you feel like you’re losing your mind or a gift that means a lot to you. Be kind, attentive, thoughtful and loving. Grow each day and fear less each day. And remember this, never hold back your love nor practice ambivalence.

Our roots grow upwards

Plants grow their roots towards the earth, but people we’re heavenly plants, meaning that our roots grow upwards towards the heart and deep onto it. But those roots need to be cared for, attended to like any plant.

Unfortunately for some people get to go through their entire life without the strength of their roots for their heart will break hundreds of times before it even has any chance to grow. Don’t be one of them.


Fear comes from desire of not wanting pain or suffering. If you root it in your heart, you’ll not learn many great things in life.

Desire is the source of your struggles, sadness and anger. Everything you’re feeling, you’re feeling them because of your desire.

We are full of energy

Our thoughts and feelings are pure energy. Whatever we think about consciously and subconsciously manifests in our daily life in one form or another.

This means that all the negative thoughts, self-limitations, and doubts we have about ourselves will hold us back from reaching our true self, the person we are born to be.

Only you can decide for you

Only you have the power to decide what you can or cannot do.

To believe or fall into someone else’s idea or thoughts of you as if it is your fate is to live a scripted life, this my friend is sadder than death.

In life, it is wise to allow people to advise you but not decide for you.

Bring some light, be kind

The world is falling apart and so many of us are not even aware of, or simply ignorant or distracted to see what’s happening.

Stop today and take a deep look, tell your kids to unplug and talk from race, to politics, to health and now to war. This is dangerous time, we might think we’re fortunate because we are far away from it but just like in the ocean, there’s waves and ripples that comes to us in the shore and inland that unfurled from far away. We are human and we are all connected despite which corner of earth we live in or come from.

Stay in prayer, empathy, meditation, peace and denounce anything that is dark.

Sometimes you have to be selfish

Yes you should train with people. Yes you should be part of a team or training group. But remember Winning requires selfishness. Stop giving the best part of you away, just because others demand it.

Why is it so wrong to be considered “selfish”?

The word “self” literally relates to your identity, your individuality. Self defines who you are. There are books, songs, T-shirts, “posters, and four billion Facebook posts telling you to “Love yourself!” “Find yourself!” “Take care of yourself! “Be yourself!”

If you’re going all-in on your self… wouldn’t that make you selfish?

Like that’s a bad thing?

It’s not a bad thing. And it’s essential if you’re going to win.

Remember this, Victory belongs to the one who wants it the most.


Stop managing time. Start managing your focus.

Focus is the ultimate weapon in the war on time.

While time is trying to get in your face, waving its arms and setting off alarms to remind you how late you are, focus takes you to that place where you have no idea how much time has passed, and you don’t care.

Time reminds you how much you didn’t get done. Focus locks you in, until you finish.

Time creates distractions. Focus blocks them out.

Time tells you to hurry. Focus tells time to STFU.

When you’re managing time, all you can see is how long it will take. When you’re managing focus, you don’t care.

Time is about others. Focus is all about you.
Focus on your growth, focus on your energy, focus on your well-being, focus on your path, focus on your love and passions. Focus.

Life is Good-KC 🦁

Keep training

You have to keep training and believing in yourself even when you feel lost, the direction should always come from your belief.

No journey is ever easy so don’t be hard on yourself, especially when the journey seem long or when beginning anew.

It is wise you learn as you go, and find strength in every step, every experience and every day.

For winning doesn’t apologize, and it doesn’t explain.

It pours your champagne, and knocks over the glass.

You reach out to shake its hand, and it has no idea who you are.

Winning puts you on the biggest stage. And shuts off all the lights.

Dear Coaches

Dear coaches, I have something deep for you, when an athlete refuses or struggles to do something, try to understand the reasons for his or her refusal or struggle. You must win over their mind and to do so you must first understand the athlete.

Try also being holistic with your method of coaching because an athlete’s performance is not only influenced by their physical condition or skills but also other aspects of their lives.
Always try to find out how the athletes are faring back at home. It may be that an athlete is experiencing family problems or lack of good diet or struggling with eating disorder, which is affecting their performance. When this is the case, it is your duty to advise them on the way forward with patience and empathy so they can navigate through and out of their struggle and rise to be the athlete they dream to be.

Acknowledge and be aware also that your training methods do not always go down well with some athletes who feel like you’re pushing them too close to the edge. However, be philosophical as in making them understand your side of view and purpose that your method is borne out of deep belief and determination for positive results for your athletes at the international stage.

Know also not all bodies are created equal, some athletes need more miles and some require less. Some need you to be there during workouts and some are OK with you not being there.

When it comes to female athletes, try to have an open communication, or even better, have a female assistant coach who they can be truly open to because in Africa man and woman do not speak often about the menstrual cycle fornits still considered a taboo. Some women get hit hard by it and some need to have their training adjusted during this time of the month. If someone is in pain or feeling drained to their soul because of it, they should be able to talk to you so you can change their training and you don’t up sending them into kaput or injury.

Your athletes should always be in the light, try not to create an environment that pulls them into a dark place.

About the purpose of your methods.
Paint a picture of your view to them. Like this; When my athletes in the camp have run 1:45 in the 800meters and yet there is an international opponent who has run 1:43, I cannot sleep. It becomes necessary to push the limits in training so that these athletes can reach or even surpass the running times of their opponents. This is how you make the magic of awakening their inner warrior who they rise as to become the champion you both dream and believe is there.

And finally the important part.
The thing as a Coach that you must always emphasise and rooting to your athletes hearts and minds is that we are going to war and we have to be in a better shape than our opponents. So when we start training, there’s no reason for negative energy. We are not going there to be spectators but to be contenders. We must run the bravest race of our life, take what we suffer in training for and that is nothing else but victory and never forgetting that pain is the gate to success.

But remember to be a forward thinker, to be there for them in struggle and in failure, and in injury and in defeat, they need you there for them more than ever, and you better not be tangled in knots of not knowing what to do.

Train yourself as a coach to be great at caring, for your job is to lifting your athletes up.
And as always, remind them to not squander their strength wandering through negative feelings or licking the wounds of races that didn’t go their way, nor looking back wishing if given a chance to change the past they’ll flood it with wisdom, courage that even now they’re yet to embrace.
We cant change the past no matter how much we pray, we can only change the future.

Teach them to learn from their shortcomings, together, for soon they’ll age and the energy, mobility and will to move their body like they can now will not be fluent as it is now.

Teach them resilience and to always be hungry, to work on their mental wellness and physical well-being, to take time to stretch and recover, to evolve but never let victory get into their head, avoid making enemies, belittling, bullying, abusing their spouses nor taking part in gossips or spending nights in night clubs and wasting money in alcohol and gambling or extra marital affairs, to never make it habit of giving up dropping out of races and training, nor taking shortcuts, and to religiously respect the sport and fellow trainingmates and competitors and themselves, to staying clean, humble and disciplined.

Remind them comparison is the thief of joy. To be gratitude, willing and understanding.

Teach them communication will shine their life beyond places they’ve never been, and if your athlete doesn’t speak English well try to have their manager bring in a translator, the athlete shouldn’t be ashamed or shy of speaking the language they’re fluent at.

About gratitude again, Teach them to thank their physios, partners, coach, trainingmate, sponsors, race director for the invite, volunteers and to tell a little story that invites and attracts foreign athletes and tourists to your village, town and country.

Athletes are ambassadors, they should never be arrogant or have nothing to say. Seriously, this is very important.

Also teach them to be role models and to never forget to invest and where they came from. And tp be kind to sharing if they have many shoes or clothing.
Kindness is everything, what we’ve become wouldn’t have happened without someone showing us their kindness. We must pass it along, for those around us with torn shoes or clothing could have been us.

Be A Great Teacher, and a Gift will always be there to shine your life.

Hi stranger

Hey, yes you. Random that I will never meet. I truly hope that you will find happiness in life. Today is going to be a great day. So live it to the fullest, enjoy it and appreciate every moment and things you learn and be full alive and strong.

Remember this

Remember how far you’ve come.
Remember to be a warrior.
Remember not to be static.
Remember to be better each day.

Remember to be forgiving.
Remember to be kind.
Remember to learn.
Remember to travel.

Remember to be patient so you can understand and to take time to respond.
Remember to grow in love and not fall in it.
Remember to communicate rather than fight.
Remember to travel.
Remember to live a wise and poetic life.

Remember to always being in pursuit of finding out what you are truly capable of.
Remember to cherish what and who you have.

Remember not to take anything or anyone for granted.
Remember to be calm and brimming with joy.

Remember to be full of love that cannot be contained, as if when shared you get to breathe and feel more alive.

Remember to live your life and also help others live to the fullest. Don’t be selfish, the creator is watching.

Remember, Self peace is a key part of every accomplishment and success, but you don’t have that until you have the right people around you. People who truly care for you and your beliefs and don’t just see you as a opportunity to exploit.

So, never forget that you’re not alone. Root this in your heart.

Quit hiding

If you do not put yourself out there, the rejection and pain you fear is very real within your belief now than when you go out there with valiance.

Do what you need to do as if theres no tomorrow, and today is your second chance at life.

Be kind

Make God you believe in proud.
Remember that.
The Sun does not need to shine on itself.
The Ocean does not need to quench itself.
The Cloud never rains on itself.
The River is never selfish to the Sea nor to those where her path goes through.
And if you look at the Forest, the Trees do not compete to be taller than the others.