Trubody Wellness

Trubody Wellness TruBody Wellness is a wellness studio offering fitness training, massage and bodywork, nutrition counseling, and ongoing wellness education.

TruBody Wellness is a wellness studio offering fitness training, massage, physical therapy and nutrition services. At TruBody Wellness, our mission is to help all of our members reach their optimal level of wellness by providing you access to a team of professionals who are skilled in the areas of fat loss, pain management, injury prevention and restoration of overall muscular balance.

04/24/2026

I want to share something that hit me this morning.

I was going through my morning routine, 3:16 AM, early, quiet and a video found its way to me. It was about the unhealed empath. And I'll be honest with you, the first time I had to sit with that word, empath, in relation to myself, it felt weird. That word had never crossed my mind for me.

I could see it in others. But not myself.

Until it started making a lot more sense.

The video referenced Carl Jung, and I want to share one thing from it that hit differently than anything I've heard in a long time:

"Most people think a healed empath becomes softer, kinder, more open to the world. Carl Jung discovered the exact opposite. When an empath heals completely, they don't become a saint, they become a fortress."

He called it shadow integration.

And what terrified Jung was this: the person who once absorbed everyone's pain, who felt everything, carried the weight of every room they entered, suddenly stops. They stop absorbing. They stop carrying. They stop bending.

And in that moment, Jung found they become the most psychologically powerful people on earth.

That one sat with me for a long time.

Because I've lived the other side of that. The compulsive giving. The "I can't say no." The belief, deep in my bones that my value only comes from serving. That if I'm not performing, not attaining, not putting on a smile, I have no worth.

If I bring pain to someone? That's my kryptonite. It would send me into what felt like an existential crisis. I never understood why the reaction was so intense until I learned: the wound is much older than the moment triggering it.

An age-2 wound, hit at age 38, brings age-2 energy. And you feel it full force, like nothing else you've ever felt. That's not weakness. That's an unhealed wound still living in the body.

The work, the real work, is going in there. Naming the pieces. Understanding how you came to form. Mapping the ecosystem of your mind so you can start to tame what's been running wild inside you.

Jung called the process individuation. I like that word better than "healing." It's the becoming. The coming back to who you actually are, not who circumstance required you to be.

I'm still in it. I won't pretend otherwise. Some days I still don't know what I feel. But I know I'm moving forward, and my intuition says keep going.

So I share this with you because I know I'm not the only one carrying something from a long time ago that still hits like it happened yesterday. If any of this resonates, I see you. The work is real. And it's worth doing.

Seek first. Do the work.

Coach T

04/23/2026

I’m stepping into something new right now and I want to bring you along for the process, not just the results. Yesterday, I started working with a root called sarsaparilla, and I’m still learning it, still feeling it out, still connecting the dots. I’m not even fully confident I’m saying it right yet, but what matters is what it’s pointing me toward. What caught my attention is that this plant has compounds that have been studied for their potential anti-sickling properties, meaning they may help influence how red blood cells behave in conditions like sickle cell. And that hit home for me in a real way. This isn’t abstract. This is personal. My sisters are living with sickle cell, so when I come across something like this, I don’t just read it and move on. I sit with it. I test it. I try to understand what’s actually going on beneath the surface.

And as I started digging into this, something from my childhood came back to me. I used to wonder why my dad always bought soda for us when we were younger. It never made sense to me. Years later, after he passed, my mom told me that he had heard somewhere that something in soda could help with sickle cell. At the time, he didn’t fully understand what he was hearing, but he was trying. He was searching for something that could make a difference for his family. Now I’m in a position where I can take that same curiosity, that same intention, and actually go deeper with it. And what I’m realizing is that there are compounds, plant-based compounds, that do interact with the body in ways that could influence sickling behavior. Not in a magical, overnight cure kind of way, but in a real, biochemical, “this needs to be studied and understood properly” kind of way.

So this live isn’t me coming on here as an expert with all the answers. This is me documenting a process, connecting dots between what my father started, what I’m learning now, and what could potentially support people dealing with sickle cell at a deeper level. I’m testing, I’m observing, I’m paying attention to how my body responds, and I’m continuing to research the mechanisms behind it. Because if there’s even a small piece of this that can be useful, it’s worth exploring the right way.

04/22/2026

The Unhealed Empath + Matthew 6:33...

04/21/2026

On hard days...train harder💪🏾....

04/20/2026

When Anxiety Runs Out….

04/17/2026

Most people don’t need more motivation…
They need stillness.

Before the day starts pulling at you…
before the noise…
before the decisions…
there’s a small window where you can actually set your system.

That’s what this is for me.

Every morning, I sit.

No pressure.
No performance.
Just breath… and awareness.

Some days it’s complete silence.
Some days I’ll have music on.
Sometimes a specific track.
Sometimes just background sound.
And sometimes I’ll even use the rhythm of the music to guide my breathing.

All of it is a tool.

Nothing is required.
Nothing is restricted.
It’s just a moment of full expression…
and learning how to settle into yourself.

This morning… I’ll probably have a track on.

I start with a simple structure:
11 breaths in
11-second hold
11-second release
And I repeat that.

Nothing fancy.

Then I move into deeper breathing and let my body settle.

And what I’m looking for isn’t something flashy…
It’s something very simple.

I’m looking for coherence.

Where my:
brain
heart
lungs
body
all feel like they’re moving together instead of fighting each other.

And I actually track this.

I’ll have my zone unit on while I’m doing this…
because just like training, I want to see what my body is doing in real time.

One of my goals is to bring my heart rate as low as possible…
not forcing it…
but allowing it to come down through breath and control.

That’s conditioning.

That’s how you start supporting blood pressure the right way.

And I’ve got a personal challenge with it too…

At some point during this live…
my goal is to completely forget I’m even on camera.

To drop so deep into the work…
that everything else disappears.

To the point where I’ll shut the heart rate monitor off…
because I’ve already arrived.

And when it locks in…
there’s a feeling.

The best way I can describe it is this:
It feels like sitting at the bottom of a pool…
completely still…
no urgency…
no noise…
just calm.

That’s when I know I’m where I need to be.

It doesn’t happen every time.

And I don’t force it.

But when it shows up…
everything about the rest of my day is different.

More clarity.
More control.
Less reaction.

This isn’t some “extra” thing.

This is foundational.

Because if your system is chaotic…
your decisions will be chaotic.

So this morning, I’m not talking about it.

I’m just doing the work.
In real time.

If you’ve never tried this before…
don’t overthink it.

Use silence.
Use music.
Use whatever helps you settle.
Just sit.
Breathe.

And give your body a chance to come back to center.
You might be surprised what shows up in the quiet.

04/16/2026

My Love Affair with Hate: Journal Entry 4/13/26

I’m realizing something about myself…
I’ve been driven by hate longer than I’ve been driven by anything else.
Not hate toward people.
Hate toward: weakness
suffering
ignorance
helplessness
And if I’m being honest…
I hate how much anger I’ve carried.
I hate how easily I get pulled back into old memories.
I hate how long those wounds have lived in me.
I hate that I didn’t have what I needed when I needed it.
Because growing up…
life didn’t feel balanced.
It felt like survival.
Like 360 days of pressure…
and maybe a few days where you could breathe.
And when that’s your normal early on…
you don’t grow out of it.
You build from it.
So now you’re an adult…
but your internal world is still wired for storms.
Even when things are calm.
Even when things are good.
And what I’m starting to understand is this:
Some people grew up feeling like life was mostly safe…
with moments of chaos.
Others grew up feeling like life was mostly chaos…
with moments of peace.
Those are two completely different emotional worlds.
Two completely different nervous systems.
Two completely different ways of seeing life.
And when you’ve lived in survival…
you don’t get inspired the same way.
You get driven.
You get pushed.
You get fueled by what you never want to feel again.
But here’s what I’m sitting with now…
I’ve been trying to get rid of hate.
And maybe that’s the problem.
Because somewhere deep down…
I think I’ve believed that if I feel hate…
then something must be wrong with me.
Like I’m not a good person.
Like I’m broken.
Because “good people don’t hate.”
At least… that’s what I thought.
But I’m starting to question that.
Maybe it’s not that good people don’t feel hate…
Maybe it’s that they don’t get consumed by it.
There’s a difference.
Because when I really look at it…
The hate I feel isn’t random.
It’s specific.
It comes from experience.
It comes from what I’ve seen.
What I’ve lived.
What I’ve had to endure.
So maybe the issue isn’t that I feel it…
Maybe the issue is that I’ve been trying to reject it completely.
Push it down.
Ignore it.
Pretend it’s not there.
And when you reject something that strong…
it doesn’t go away.
It just shows up in ways you don’t control.
So now I’m looking at it differently.
I don’t want to be a nice guy.
Nice guys avoid tension.
Avoid truth.
Avoid boundaries.
Nice guys people-please.
I don’t want that.
I want to be a good man.
And a good man is honest about what’s inside him.
He doesn’t lie about it.
He doesn’t run from it.
And he doesn’t let it run him either.
So maybe this is the shift:
I don’t need to get rid of the hate.
I need to understand it.
Hold it.
And decide what I do with it.
Not giving myself over to it…
but also not pretending it doesn’t exist.
Because anything you refuse to face…
ends up controlling you.
And maybe for the first time…
I’m not trying to fix it.
I’m just allowing it to be seen.
And maybe…
that’s where something different actually begins.

04/15/2026

How I Use Breathwork to Lower Blood Pressure (When Training Isn’t There)

I’ve always said this…

Training is my medicine.

Strength training. Cardio. Nutrition. Structure.

That’s what keeps everything regulated—physically and mentally.

But what happens when that falls off?

What happens when your schedule breaks…

and now you’re not consistent?

For me…

that felt like being off my medicine.

And in that space, I had to go back into my toolbox…

not to find something new—

but to actually use something I already had.

Breathwork.

I’ve meditated for years.

But I’ll be honest…

I never truly respected how powerful breathwork was

until I needed it.

Because when everything else was off…

I could feel it internally.

That chaos.

That pressure.

That elevated state that just wouldn’t come down.

So I went deeper.

And what I started to realize was this:

You can control your heart rate with your breath.

Not a little bit.

Directly.

And when you start to look into the research…

this isn’t just a “feel good” thing.

Your breathing directly impacts:

- Heart rate variability

- Blood pressure

- Oxygen delivery

- Capillary elasticity

- Nervous system regulation

Meaning…

you can literally train your cardiovascular system

without moving.

So now…

this is something I practice intentionally.

And today, I’m going to walk you through exactly what I do.

I use a triangle breathing pattern to start.

Each phase is inhale → hold → exhale.

Breath 1:

11 seconds in

11 second hold

11 seconds out

Breath 2:

11 seconds in

20 second hold

11 seconds out

Breath 3:

11 seconds in

40 second hold

11 seconds out

Now let me be clear…

you don’t have to hit those numbers perfectly.

I don’t always.

Those are targets.

You move based on your body.

After those three rounds…

I shift gears.

I go into a more active breath:

About 1–2 seconds in

1–2 seconds out

Almost like a controlled, rhythmic activation.

As I transition into what I call my chaos breath:

20 rapid breaths

followed by a 10 - 40 second hold.

After the first 20, I do 10 breaths plus a hold 2 or 3

more times with the holds getting longer and deeper

each time.

This is where you enter a state of intermittent hypoxia

where oxygen levels drop, and your body adapts.

And this is where it gets real interesting…

I wear my MyZone heart rate monitor during this.

And my goal is simple:

Bring my heart rate down so low…

that the monitor can’t even read it.

And when it happens…

the monitor literally shuts off.

Then as I come out of the breath hold…

and my heart rate rises again—

it turns back on.

That right there…

is control.

We’re used to training our heart rate going UP.

Cardio. Intensity. Push.

But learning how to bring it DOWN—

on command—

with your breath…

That’s a different level of mastery.

And in my opinion…

just as important—

if not more.

Because now you’re not just reacting to stress…

you’re regulating it.

So if your training ever falls off…

or your schedule gets chaotic…

or you just feel “off” internally…

You’re not stuck.

You’ve got another tool.

And it’s been with you the whole time.

Your breath.

04/14/2026

Worship was my Beard...

Worship was my hiding place...

Worship gave voice to my heart beyond words....

Worship wasn't optional...

Worship was where I took everything I couldn't handle or comprehend.

I was taught to take things to the altar...

04/13/2026

How my lack of emotional awarness impacted my second son, Ikari. And what I did to fix it🙏🏾

04/10/2026

The Real Reason Your Body Feels Worse After 40 (It’s Not Age)

Most people over 40 aren’t broken…

They’re just under-supported.

And if you miss this, you’ll spend years thinking your body is the problem…

when really—it’s your structure.

Let me explain.

This isn’t some perfect scientific theory.

This is what I’ve seen after decades of coaching real people…
and living it myself.

And it’s what I call:

The 3-4-5 Rule

Here’s how it works.

As you age… your body doesn’t need less.

It needs more structured support.

In your 30s…

You can get away with less.

For most people, that looks like:

3 meals per day

3 workouts per week

And you’ll still feel pretty good.

In your 40s…

That same approach starts to fall off.

Now your body typically needs:

4 feedings per day

4 active days per week

But here’s the key…

You don’t need to overhaul your life.

You just build on what you’re already doing.

Example:

Keep your 3 meals

Add 1 shake → now you’re at 4 feedings

Training:

3 strength days

1 mobility or recovery day

That mobility work?

That’s joint restoration.

And it becomes non-negotiable as you get older.

In your 50s…

Now structure becomes everything.

You’re looking at:

5 feedings per day

5 active days per week

But again—it’s not extreme.

It’s just layered.

That could look like:

3 meals + 2 shakes

or 4 meals + 1 shake

or whatever fits your lifestyle

And on the activity side:

3 strength days

2 cardio or recovery days

And here’s where most people get this completely wrong…

As the number goes up…

you’re not just doing more.

You’re adding different types of support:

strength

recovery

mobility

nutrient timing

That’s why two people can do “the same thing”…

and get completely different results.

Now let me say the most important part of this whole message:

It’s easy to go from 4 to 5.

It’s very hard to go from 0 to 5.

And this is where people get stuck.

Because now you’re doing the same things you used to do…

…but your body isn’t responding anymore.

And if you’re being real…

that starts to mess with you.

You feel like:

you’re doing something wrong

your body is working against you

or you just don’t have it anymore

But that’s not the truth.

Your body didn’t betray you.

It just requires a higher level of support now.

So when life hits…

When stress goes up…
When hormones shift…

If you already have structure—you adjust.

If you don’t?

Everything feels overwhelming.

Now look—

This isn’t a perfect rule.

It’s not meant to be.

It’s a guideline.

But if this gives you clarity…

If this helps you finally understand what your body actually needs…

Then use it.

Because clarity removes hesitation.

And hesitation is what keeps people stuck for years.

And I’m not speaking on this from the outside…

I’m inside this every single day.

Helping people rebuild their bodies…
their energy…
their confidence…

from the ground up.

There’s no fast way to build something great.

There’s no fast way to build an antique.

And your body?

That’s exactly what you’re building.

So the sooner you start building it the right way…

The sooner you start winning for the rest of your life.

Now if you’re watching this and thinking:

“Alright… this makes sense… but I don’t want to figure this out on my own…”

That’s exactly why I built the TruBody 90.

It’s a 90-day structure where everything is laid out for you:

what to eat

how often to eat

how to train

how to structure your week

and how to adjust as your body changes

No guessing.
No wasted time.
Just clarity every step of the way.

If you want help applying this…

Comment “90” or message me directly.

And I’ll walk you through it.

This isn’t complicated.

It just requires the right structure.

This could be the moment everything starts to make sense.Less guessing.More clarity.Real direction.Book your FREE TruBod...
04/09/2026

This could be the moment everything starts to make sense.

Less guessing.

More clarity.

Real direction.

Book your FREE TruBody Clarity Session now!

Coach T

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Cinnaminson, NJ
08077

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Monday 5:30am - 7pm
Tuesday 6am - 7pm
Wednesday 5:30am - 7pm
Thursday 6am - 7pm
Friday 5:30am - 7pm
Saturday 6am - 3pm

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