The Internal Pharmacy

Our bodies can take multiple hits-every day, every week, every year. Our immune system is designed to help our body correct itself. We often forget that our bodies know how to heal way better than we could ever understand. Today, I want to talk about the mind body connection, and how you can become the architect of your own healing. The body is not just a physical device. Your autonomic nervous system mobilizes every second of every day ensuring that your major organs are functioning. Thoughts, food, energy and emotions shape the relationship with our body and our world.

Dr. Mark Hyman believes, “When our foods are biologically addictive, the notion of a person’s choice and will power is a fiction.” Have you ever wondered why, in the middle of the night, you walk through your dark kitchen, open the refrigerator, grab your Ben and Jerry’s pint and finish the whole thing? Foods that spike our blood sugar are biologically addictive. This doesn’t mean that you’re lazy or lack self discipline, we know now that foods that spike blood sugar are proven to be addictive.

All of our imbalances show up in different ways. Sometimes it’s back pain, sometimes its bloating or constipation. We can’t be on autopilot when it comes to nurturing our bodies. Once we realize that food is actually medicine, we think very differently about what we put into our mouth.

When we consciously decide to eat the right foods, it actually sends a message to our brains to shut down these crazy cravings so you can burn fat and feel energized. Let’s make a choice to cook our way out of our addiction- to sugar, to processed foods-and begin one meal at a time.

KELP! I need a new body! Kelp! Not just any BODY.


Patrick swings by Dunkin Doughnuts for a latte and a few teeny weenie Dunkin munchkins at 4:00 pm to keep him going till his 7:00 pm deadline, but it keeps him up till 2:00 am. As he lies in bed liking everyone else’s life on instagram, he promises to start eating healthier and go to bed earlier. 

Old ways, old habits and old thoughts will not bring you a new body, a new life or a healthy new year. So how can we distinguish an old way of being from a new way of being? An old way of being  can feel half-asleep, automatic and give you insomnia. Unhealthy habits can be just as lethal. Being aware of  the power of your thoughts can create change instantly.

Instead of a resolution……lets take action.

It doesn’t matter if it’s a baby effort. Let’s get moving.  We are constantly being reminded to be who we are. Pay attention. When we choose fear or choose experiences that will impact us in a negative way, we are not operating in a new way of being. We can all create strategies and action plans, but finding the right partner to support you and hold you accountable to your new goals and new ways of being is full proof.

After working with Mark and Jackie for six weeks, Patrick now wakes up before 7:00 am. He spends a few moments breathing, sometimes meditating. He might go for a run or train and he makes healthy choices every time he has a meal. When Patrick lies in bed at night, reflecting on his day, he knows that he’ll have a good sleep and sweet dreams of kale and Dr Smood.  The power of suggestion is remarkable. #SAFETRAININGSTRATEGY #BREATHE #TRAIN #RESTORE







Join Safe Training Strategy this weekend at the


Saturday, November 18th, 2017 from 10 AM – 4 PM

4 WEST 43rd Street- MIDTOWN

The Health & Wellness Expo NYC (Manhattan) is designed to attract Businesses, Services and Product Professionals as well as Health Practitioners, such as Conventional Wellness-Oriented Medical Doctors, Chiropractors, Natural Chefs, Massage Therapists, Nutritionists, Naturopaths, Psychologists, and Fitness Experts, as well as thousands of health-conscious and upward-mobile consumers, from children to seniors.

This expo is for those who are ready to take responsibility for their health, life and freedom, and upgrade their well-being to the next level. New York is home to affluent people in America who are becoming rapidly aware of the necessity of an empowered lifestyle, and the natural health and wellness and professional industries that support it.

We are dedicated to promoting and sharing WELLNESS EDUCATION through breakthrough SERVICES, PRODUCTS and INFORMATION in Health, Wellness, Organics, Sustainability, Spirituality, Financial Wellness and overall Healthy Lifestyles, as well as contributing in our communities to the QUEST of SUCCESS. please visit

Strategies for getting optimal nourishment from food

Safe Training Strategy shares a few basic principles to follow when preparing and eating food that will help your body receive the highest levels of nourishment and energy from every bite.

Eat in a calm and quiet environment.

Never eat when you’re upset—wait until you have calmed down.

Always sit down to eat—preferably in a place where you can eat mindfully and peacefully.

Eat only when you feel hungry—think of your appetite as a fuel gauge with 0 being empty and 10 being full, wait until you are a 2 or 3 before eating and stop at a 6.

Reduce ice-cold food and drinks—your digestion functions better at room temperature. Avoid soda at all times.

Eat at a moderate pace—try to chew thoroughly (20-25 chews) before taking your next bite.

Wait until one meal is digested before starting the next—wait until you start to feel hungry—if you are not sure, drink some water and see how you feel.

Sip warm water with your meals—this aids the digestive process. In the morning have a full glass of warm water with lemon before your coffee and breakfast.

Eat freshly cooked meals—fresh ingredients as close to the source as possible has more life force and the body absorbs the nutrients more efficiently.

Reduce raw foods—they can be harder to digest for some; light cooking or steaming helps to ease digestion.

Experience all six tastes (sweet, sour, salty, bitter, pungent, astringent) at every meal—this helps to ensure satiety.

Drink milk separately from meals, either alone or with other sweet foods—Ayurveda considers milk to be a complete food by itself.

Leave one-third to one-fourth of your stomach empty to aid digestion—like a washing machine, it’s best to leave room for churning to help optimize digestion.

Sit quietly for a few minutes after your meal—this is a time to savor the meal and contemplate gratitude for all that nature has provided.

You don’t have to do all of these at once! Choose one or two that you can try today and you can add on from there. At first it may seem awkward, but with consistent practice they will become part of your regular routine.

Breathe before you EAT! #STS



Dear Moobs

Dear Moobs:

My Coach suggested that I write you a letter today.

It seems as though I’m not paying attention to you the way I should.

I hide you. I’m embarrassed by you.

I  wear really cool rash guards in hopes that I don’t have to expose

you to anyone at the beach or the pool.


Listen Moobs, I like beer and I like babes and I love football.

“Babes”, referring to my wife of course!

She’s a Babe.

She doesn’t hide anything (except our Visa bill)!

I still like to do a lot of things, but I’m not always the first to get out of bed on the weekends or the first one to organize a basket ball game after work.


I got lazy Moobs. I don’t eat well. I eat too much and I’m tired of wearing a tee shirt to bed. So is my wife.

I’m making you a promise. This week I’m going to train with my #STS Videos 3x and I’m going to schedule a training session with Mark on Friday before work.

You may not be around by Thanksgiving, but if you are, shits gonna get crazy!

All my carbs,





Tim Ferriss, author of Tools of Titans  shares his list of rapid-fire questions that he’s collected and created for any social situation.

How can you make the most of every conversation?

You can create interesting prompts and then actively listen to the answer.

The question I thought about this morning is……

“If you could have one gigantic billboard anywhere with anything on it, what would it say?”

I wish I had more than one billboard, but for the sake of the exercise, It would say….


I have a theory that if people were more aware of their breath, there would be less road rage, less anxiety, less bullying in schools and less arguing in relationships.

Our breath anchors us.
It nurtures us.
It reminds us that we are safe.
It steadies us before every situation and challenge.

The next time you feel that you are in a stressful or overwhelming situation, ask yourself,

“Am I breathing?”

If you answer YES, your body’s relaxation response is engaged and your body can function from a supported and awakened position.

If you answer NO, your body’s sympathetic nervous system prepares your system for action. The hypothalamus triggers your stress response and within seconds a flood of stress hormones  crashes through your blood stream. So unless you are being chased by a wild boar or trapped inside a burning building, you probably don’t want to activate an emergency response in your body.

Your digestion, growth, reproduction can shut down and your cortisol levels will drive the boat without your guidance.


Keep your energy available and bring awareness back to your belly.
Relax your jaw, your shoulders and feel the movement that your breath creates in your body and your mind.

At the beginning of every
 Safe Training Strategy session we begin with breath work. This allows each participant to pay close attention to signs that might indicate imbalance or fatigue.

The breath restores energy and supports us throughout every pose, every conversation and every experience.

Breathe and all will be revealed.
Our breath allows us to expand our ability to tackle anything at anytime.

By: Jacqueline M. Cohen

Co-Founder of #STS

Smiling in the Mirror


We wake up.

Get ready for the day.

Try to manage all the details of our lives.






Organizing the house.


Filling the tank up with gas.

Grocery shopping.

Birthday gifts.

Amazon Prime.

Googling symptoms.

Doctor appointments.


Insurance bills.


Then something else happens.

Pants don’t fit.

Your back hurts.

You can’t reach your toes.

So you reach for another glass of wine.

Bikini’s get tossed.

Sex is something you watch on TV.

You even stopped dancing at parties.

Then one day, on purpose or by accident, you look in the Mirror.

You’re Naked.

You scream!

Then you get angry and sad or maybe depressed or you just blame your metabolism and your age.

Standing in front of the Mirror Naked may not be high on your list of priorities.

But, what about standing naked in front of someone that wants to actually see you naked and perhaps play a game of Twister with you?

How long has it been since you loved your body?

How long has it been since you were dedicated to taking care of yourself…….just for you?

This is exactly why Safe Training Strategy was created.

Why STS?

We know how busy you are. We know how stressed and over burdened you are.

We also know that you don’t want to walk around in pain, exhausted and over weight anymore.

You want more.

You deserve more.

You deserve the truth.

And we will give it to you.

The STS program is preparation for your next ADVENTURE.

You don’t have to be the one just watching everyone else dance at weddings or rock out at concerts.

You will be the one who jumps on a bike at 7:00 am Saturday morning before anyone else is awake in the house.

You will be the one smiling and maybe even winking at yourself in the mirror.


 Jacqueline Cohen

 Co-Founder of Safe Training Strategy




The STS Manifesto

We get it, time is precious.

That’s why you’re careful with how you spend it.
We also know there are days you wished you could press
a reset button or maybe delete a few moments.

What if we told you that those moments of feeling guilty about missing a workout or squeezing into the jeans you wore in college could be over?

We know you’re smart.
We know your plate is full.
We also know that you want to wake up with a….

  1. A sense of purpose.
  2. Feeling healthy and strong.
  3. Surrounded by people that you love and that love you.

Safe Training Strategy takes all of this into consideration.
We are truthful about what we share with you, what we research and what we’ve experienced for ourselves.

The STS model is simple, smart and successful because it strives to put your personal goals and safety first. We don’t care what you wear, or how many push-ups you do or even the last time you went to a gym. We care that you are willing and ready to partner with a team that is committed to creating a healthy and meaningful lifestyle with you.

We want you on our team.

Mindfulness and Breath Work

Modern scientific research is continuously tapping into new and effective uses for mindfulness practices in the fields of education, medicine, mental health, business, athletics and the arts. Results suggest that mindfulness-based stress reduction helps to change the brains of those practicing.

STS has incorporated breath work and mindfulness into every aspect of their training sessions.

Clients who practice mindfulness find they connect with more awareness, compassion and kindness. This allows the practitioner to benefit from a healthier mind, body
and strengthened relationships.

Then we begin to notice that every new challenge in our life will demand a different version of ourselves.

One breath at a time.

Training is Not Always Pretty

Training is not always pretty.

And it’s not all that sexy, especially when you’re waking up before 6:00 am. But, speak to our clients and they’ll tell you that the Safe Training Strategy (STS) workout is an instant “anti-depressant” The serotonin rush takes about ten minutes to kick in, but once it does, you don’t want to stop. STS is not about shocking or stressing your system. It’s gradual, thoughtful and can be done anywhere.

We know what happens when you push too hard and too much.
This potentially can injure you and create set backs and disappointment.

We want to partner with you and train your body effectively and safely. STS is about training Smarter, not harder.

Modifications are our Mantra. Social media posts pictures of the perfect plank, the perfect push-up and the perfect pull up. What they don’t mention or capture is that everyone’s body, strength level and experience is unique.

Muscle strength declines significantly after the age of 50 and then about 15% per decade. A progressive strength training program is critical to slowing down this process. The STS methodology improves and challenges your cardio vascular system. You will strengthen and build your muscles during every workout. We include core exercises to improve balance and stability. STS firmly believes that breath work and mindfulness are a vital part of creating success around your health and your habits. The breath not only anchors you, but it feeds and supports your body continuously throughout your training.

FACT: If you’re determined to eat well and consistently train, you will lose weight and inches.
Regardless of your skill level, you will see results with in the first week. Slowing down and becoming more deliberate with your practice, allows you to execute each exercise with precision and confidence.
We will partner with you and meet you where you are.
We will listen to you.
We will teach you to breathe during every lunge and every push-up.