✨ MY STORY — WHY THIS MATTERS
Five years ago, I was a shallow breather.
Tired. Bloated. Foggy.
And I gained over 35 pounds in 3 months.
But here’s what nobody talks about:
It wasn’t just physical weight.
It was emotional weight.
It was stress, grief, confusion, and self-abandonment… it was hard to breathe…
Many of us are being sold lies about what health is supposed to look like —
I did too until…
"I didn’t just change what I ate. I changed how I lived."
I trained my body.
I learned the science.
I studied food as medicine.
I practiced breathwork and reflection.
I got back in alignment with God.
And I took full responsibility for my life.
This journey became Trinity Health Movement — a system built from real life, not theory.
So if you’re stressed, overweight, confused, or just ready...
You’re not broken.
You’re in the perfect position to begin.
🧠 THE FOOD CONNECTION
Glycemic Index, Blood Sugar & Chronic Illness
Let’s cut through the noise.
Chronic illness didn’t explode in the last 50 years by accident.
It happened because:
Real food was replaced by ultra-processed chemicals.
Sugar and seed oils were hidden in nearly everything.
We were never taught how to eat for energy — only for taste, cravings, and addiction.
Here’s the truth:
The Glycemic Index (GI) measures how quickly food spikes your blood sugar.
Chronically elevated blood sugar = insulin resistance, inflammation, and disease.
High GI foods (candy, soda, white bread):
🟥 Spike blood sugar
🟥 Lead to fat gain, fatigue, crashes
🟥 Stress the pancreas and hormone systems
Low GI foods (beans, lentils, vegetables, oats):
🟩 Keep energy stable
🟩 Support fat burning
🟩 Reduce risk of diabetes, obesity, brain fog, and chronic fatigue
Most people eat sugar all day and never know it.
👉 The solution isn’t “cut everything overnight.”
The solution is understanding the rhythm of your biology.
Eat protein. Balance blood sugar. Heal your metabolism.
💪 MOVEMENT, MUSCLE & LONGEVITY
I’m going to say this plainly:
"Leg strength is one of the greatest predictors of how long you’ll live."
You can’t ignore your body and expect your mind to thrive.
You can’t stay sedentary and expect your organs, bones, hormones, and mood to work properly.
Here’s what training does:
✅ Builds muscle mass (which protects you from insulin resistance)
✅ Increases longevity and bone density
✅ Boosts testosterone and regulates hormones
✅ Elevates mood and reduces anxiety
✅ Improves self-image and confidence
✅ Teaches you to handle pressure — and grow from it
And the best part?
You don’t need 2 hours a day in the gym.
You need the right systems — movement that activates, mobilizes, strengthens, and restores.
That’s what I built for you.
🌀 BREATHWORK & REGULATION
I used to wake up anxious and shallow-breathed.
I didn’t know it was hurting me.
I didn’t know how powerful breath was — until I started training it daily.
Breathwork is free medicine.
It resets your nervous system.
It calms anxiety.
It releases stuck trauma.
It oxygenates your brain and muscles.
It helps you feel again — instead of dissociating.
Try This:
🧘 10 minutes of deep nasal breathing upon waking and before bed. (4s inhale nose, 4s hold, 4s exhale mouth, 4s hold (no air) → Repeat 5 times.
"Most people don’t need more noise — they need a space to breathe."
🌿 HEALTH ISN’T PERFECTION — IT’S PROGRESS
I still eat pizza.
I enjoy burgers.
Sometimes I eat chocolate.
But I’ve learned the difference between occasional and habitual.
You don’t have to be perfect.
You have to be honest.
And you have to build a life that supports your healing — not just another “quick fix.”
This is about:
Having energy again.
Moving better.
Playing with your kids or grandkids.
Feeling proud of yourself again.
Living long enough to see the people you love thrive.
Let’s keep it real — your life depends on it.
🔥 ACTION STEPS — YOUR BLUEPRINT THIS WEEK
Swap one high GI food for a lower GI replacement.
🟢 Example: sweet potato instead of fries
🟢 Oats instead of sugary cerealTrain your legs 2x/week.
– Squats, lunges, step-ups, or kettlebell swings
– Use resistance. Breathe with control. Finish with power.Do 5 minutes of breathwork before bed.
– Inhale 4 sec → hold 4 sec → exhale 4-8 sec
– Focus your mind. Let go of tension.Reframe health as joy.
– Move how you love to move
– Cook food you enjoy that actually nourishes you
– Laugh. Breathe. Connect.
🎯 YOUR NEXT STEP
This isn’t about a six-pack.
It’s about stability, freedom, and legacy.
If you want real results — not hype — here’s what I’ve built for you:
🔹 Free eBook – "The Power of Movement"
→ Foundations of healing through breath, movement, and truth
👉 https://newsletter.trinityhealthmovement.com
🔹 $20 eBook – "Food is Medicine"
→ Complete macro breakdowns, food swaps, blood sugar control
👉 Purchase Here
🔹 $10 Health Meal Guide
→ Balanced meal examples for every level (protein, fats, carbs)
👉 Purchase Here
🔹 Beginner & Intermediate Movement Programs
→ Gym, Kettlebell, and Bodyweight options
👉 Programs Page
🔹 $300/month — Private 1:1 Coaching
→ Custom training, nutrition, support, direct access to me
→ Book a free 30-minute Clarity Call to see if we align
👉 Calendar Schedule Link
💬 REFLECTION QUESTIONS
What’s one belief about health you’re ready to release?
What’s the “comfort food” or habit that’s been keeping you stuck?
What would your life feel like if you truly committed to healing?
Who are you doing this for — beyond yourself?
🧠 QUOTES TO SIT WITH:
“You’re not behind. You’re becoming.” — Unknown
“What you’re not changing, you’re choosing.” — James Clear
“The quality of your breath reflects the quality of your life.” — Unknown
“Health isn’t the goal. It’s the foundation for every other goal.” — Cristian Erives
📣 CLOSING MESSAGE
You don’t need to be embarrassed for wanting better.
For your family.
For yourself.
For your future.
I know what it feels like to be lost in the noise.
To feel like you’ve tried everything.
But I’m telling you — if you’re still breathing, you’re still becoming.
There’s a better way.
And I’ve built the tools to help you find it.
If you want results, I’m here.
Let’s do this.
One love, always.
— Cristian Erives
Founder, Trinity Health Movement
www.trinityhealthmovement.com