How to Be Present

mindset Apr 26, 2023
How to Be Present | Arangio

I received an email from a client who is really struggling with anxiety and depression.

"Joe, I don’t know what I can look forward to."

Man, I could feel the hurt in their words.

I can say with full confidence that uncertainty weighs heavily on everyone at times.

It also puts a heaviness on the present that most folks have never felt before.

For so many people, trying to feel happy is a daily struggle - a moment-by-moment struggle.

Thanks to constant negative news, it seems as if everyone is looking ahead.

"What's going to happen tomorrow?"

Problem with that way of living is you may overlook the present moment.

There are so many simple and good things happening right now.

Think warm sunshine on your face, a buzzing bumblebee pollinating a flower, a smile.

Yes, the future is uncertain - a month from now - two months from now - that the present, and your experience of the present, feels like it might last forever.

Which is why the greatest work you have to do right now is to stay as grounded as possible in each moment.

How to Be Present

Here are three strategies to help you stay present and manage anxiety.

1. Breathe

Use 4, 7, 8 breathing - which is an inhale to a count of four, hold for a count of seven, and exhale to a count of 8.

There are other breathing methods you can use, box breathing or even using an app on your smart phone, but either way, when your start to feel the heaviness of the moment, work on your breathing.

It’s literally your lifeline.

2. Talk about colors

Choose a color and then name, aloud, five things in your environment with that color.

But it’s really important to name them aloud and be specific.

Once you’ve gone through one color, choose another, and then another.

Repeat this process until you feel a bit more grounded and in the moment.

This is a common technique to work on reducing anxiety - on getting out of your head and into your body.

3. Choose a mantra

Everyone needs to be very aware of the stories we are telling ourselves every day and what we are focusing on.

Choose a phrase that will help you focus on what is positive in this moment - or on your gratitude...

"I am warm, I am safe, I have what I need."

If you need help staying grounded, reach out to someone.

Reach out to me.

This is a very easy time to stay isolated, and often that isolation might only feed those stories in your head.

Reach out, ask for what you need.

One more concept I wanted to share today.

You want to succeed, right?

You have the desire to exercise and eat in a way that will cause you to create the leanest and strongest version of yourself (your "Ideal Body"), don’t you?

I know I do. So why is it so hard to actually make it happen?

In my 25+ years of experience I've observed most people demonstrating much enthusiasm and intensity at the start of a new program.

Just the thought of getting lean and strong is exciting for most folks... especially if you're feeling soft and weak.

Problem with this newfound excitement is that you overlook how truly challenging it will be.

When you follow a fitness-and-nutrition program, you must write down tangible goals and then send them out into the world for accountability.

That's why I recommend "Measurement Monday" weekly progress check-ins.

And that's why I suggest you share your priority-one goal on social media too.

What I believe is almost as important as setting the goals themselves, is making a list of limiting factors – those things (aka potholes) that will potentially hold you back from what you desire and deserve.

The potholes I most often see are social lives (excessive eating and drinking), finances (stressing due to over-consumption), and work (long commutes or lack of passion).

By identifying these challenges, you can come up with a plan for how to get around them so they NEVER hold you back.

This preemptive work can truly make all the difference.

Once you’ve identified limiting factors, and have set a plan for how to counter them, you should be set for success.


Well, again, it’s not that simple because you have to take action.

I can give you every single tool you need to be successful, but it is up to you to do the work.

If you lose focus or the scale is moving too slowly for your liking, I want you to know that I am here to support you 100%.

I want you to remember the big picture – being happy and healthy.

Being a good spouse, parent, boss, friend... and leaving a legacy that you're proud of.

Ask yourself this question:

What will it mean for you to look and feel better, live longer, and to have more energy for the things that are truly important in your life?

At Arangio Athletic Fitness, we are here to recognize and support your efforts and to celebrate your success.

If you want to truly succeed, you can’t go it alone.

You need a supportive team and accountability.

You need a proven plan.

It's time for you to get in the very best shape of your life and THIS is your guaranteed way to do it.

I'm here for you.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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