Angel Santiago

The game of chess has been used for centuries as a metaphor for strategy, decision-making, and human relationships.

Chess pieces (rook, bishop, knight, etc.), each one actually carries some deep symbolic meaning that can be applied to life and leadership.

For example, the Rook means stability, structure, and long-term planning. It moves straight lines - forward, backward, and sideways.

In life, it symbolizes a solid foundation (like discipline, boundaries, and systems). Rooks teach that progress can be direct and straightforward without unnecessary complexity.

Here are 3 Action Steps to build & use Your “Rook”:

1. Strengthen Your Foundation - Identify one area of your life (work, family, finances, health, or faith) where consistency matters more than creativity.

Ask: “What simple structure or habit would create stability here?” Write it down and commit to it.

2. Move in Straight Lines - Choose one clear goal and eliminate unnecessary steps, distractions, or overthinking.

Ask: “What is the most direct action I can take today to move forward?” Then take it—no detours.

3. Hold Your Position with Boundaries - Set or reinforce one boundary that protects your time, energy, or values. This might mean saying no, creating a schedule, or clarifying expectations.

Remember: the Rook doesn’t chase—it stands firm and becomes reliable.

Blessings,

Hello friends,

I hope each of you is doing well. I wanted to share something meaningful with you.

I’ve officially completed Phase I of the Mayo Clinic’s Wellness Coaching Certification Program, and I’m now in Phase II, where I’m required to complete 50 hours of live coaching sessions. As part of this, I’m opening a very small, limited beta coaching opportunity for a few people who feel ready to step into their Best Self with guidance, structure, and genuine support along the way.

This is more than wellness tips or motivation.

My work integrates Life Coaching, Wellness Coaching, and Psychosynthesis Psychology inner alignment work, supporting you as a whole person: body, soul, and spirit.

This beta program is for you if you’re ready to:
• Gain clarity and direction in your life
• Build sustainable wellness habits (not quick fixes)
• Improve your energy, mindset, and emotional resilience
• Align your goals with who you truly are
• Create real, lasting change with accountability and compassion

What you’ll receive:
• 10 one-on-one coaching sessions (50 minutes each), fully personalized
• Support with nutrition, movement, stress, mindset, and daily routines
• Reflective tools, worksheets, and practices for deeper self-awareness
• Ongoing email/text support between sessions
• A chance to offer feedback and help shape the future of this program

This is a beta offering, meaning you’ll receive high-touch, individualized support while helping me refine a program that I plan to offer more broadly in the future.

⚠️ Important note: This is growth-oriented coaching, not therapy or medical treatment.

I’m currently accepting only 2 clients, one spot is already filled so I’m hoping to invite one more aligned person into this space.

If this resonates with you—or someone you know—please DM me and let’s have a conversation to see if it’s a good fit.

Blessings,


Holistic Life & Wellness Coach

The Positive Mental Health
Effects of Journaling

NEARLY SIXTY PERCENT OF AMERICANS live with at least one chronic health condition, and many experience elevated anxiety or mood-related distress as a result. Researchers at Penn State University, led by Joshua M Smyth, PhD, explored whether a simple habit—writ-ingcould help.

The team conducted a twelve-week randomized controlled trial with seventy adults who had both medical conditions and anxiety symptoms. Participants were asked to complete Positive Affect Journaling (PAJ) online for fifteen to twenty minutes, three to five days a week. Unlike traditional expressive writing, which often focuses on trauma or negative emotions, PAJ encouraged participants to reflect on positive experiences, values, and sources of gratitude.

Within the first month, participants reported significant reductions in anxiety and mental distress, as well as improvements in overall well being.
Many described feeling “somewhat” or
“much better” on follow-up surveys.
Although some benefits plateaued over time, the results suggested that even brief, structured reflection on positive experiences can meaningfully shift emotional outlook.

Dr. Smyth notes that journaling offers a low-cost, easily accessible tool for individuals seeking to support mental health alongside other treat-ments. The study’s authors propose that PAJ may be especially useful for people managing ongoing health challenges or life stressors offering a sense of perspective and emotional relief through regular practice.

Adapted from: Smyth JM, et al.
“Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: a preliminary randomized controlled trial,” JMIR Ment Health.
2018;5(4):11290. doi: 10.2196/11290

Last weekend we celebrated our 2 year wedding(s)anniversary.

From the moment we met, we both felt that our story was divinely orchestrated, as if every moment before our meeting was preparing us for the life we are now living.

We’ve been on so many adventures together where nature became a place for us to reconnect with ourselves, with each other, and with God.

Our relationship has been more than just a love story, it’s been a spiritual renewal.

Walking this journey with Vanessa has brought about a lot of healing for both of us, it has deepen our spiritual connection, and it inspired me to rediscover my faith, return to God, and ultimately be baptized.

Our love story has taken us on a few adventures:
• a spiritual blessing in Bali, surrendering to something greater than ourselves. (3/15/23)
• an intimate elopement in Montana, surrounded by sacred silence. (11/22/23)
• a joyful wedding in Castroville, celebrating with family and friends. (11/23/24)

Three weddings and one promise of Love, each represented a different layer of our journey.

Here’s to the ones to come my love.

I love you and happy anniversary!

The Power of Positivity...

“If my mind can conceive it, and my heart can believe it—then I can achieve it.”
- Muhammad Ali

Research is finding evidence for how positivity, health optimism, and positive emotions are linked to lower rates of cardiovascular disease, faster recovery from surgery, lower frailty risk, reduced risk of colds, and longer life. Essentially, that itself can act as medicine.

If it can do that for your health, imagine what it can do towards achieving your goals?

Law 1: Be present

The present moment is where life takes place, the past cannot be changed and the future is not guaranteed. It’s a mere fragment of time in which we really live and it’s this fraction of time that any of us stand to lose. Every time you distract yourself with anxious thoughts of the past or future you give up the present. This would be forgivable if you had power over the past or the future, but you don’t, regardless of how much you cry. The only moment of time you have any control over is right now. Work to understand this and you will be more careful with how you spend your time.

Don’t be like those that give up the present to anxiously rehearse social situations that may never take place, don’t spend your time berating yourself over a past mistake, and don’t get carried away longing for pleasant moments that are no more—for how can you make any new ones if your head is stuck in the past. Many are not aware that there is another way to live. They think these anxieties are as apart of them as the fingers on their hand. So instead of looking for a solution, they look for a distraction. Never spending time in their own company, they go to bed listening to anything but their thoughts and any moment of down time is stolen by the consumption of media. Anything to distract from the mind, so as long as they can escape their thoughts.

Know that these distractions offer only momentary relief but that true peace can be found by living in the present even when the present is boring. The person who is thinking about nothing but the cleanliness of his teeth when he is brushing his teeth is at peace. He is living completely in the moment, his thoughts are directed towards that which he can control, and his mind is not held captive by anxious thoughts which are useless in the moment. The same goes for the man who doesn't let his mind wander when speaking with friends or family, but instead lends his attention to those right in front of him—he is truly living. Appreciate the now, for it becomes the memories you look back on so fondly.

Living in the present is an important step in calming the mind. So make the effort to be deeply involved with the current moment, whatever task may be at hand. When you catch yourself drifting from the present, obsessing in thought over the past or future, bring yourself back to what's in front of you. This will be difficult, but it will become easier the more you practice. The entire future lies in uncertainty: live immediately!

The game of chess has been used for centuries as a metaphor for strategy, decision-making, and human relationships.

Chess pieces (rook, bishop, knight, etc.), each one actually carries some deep symbolic meaning that can be applied to life and leadership.

For example, the Queen represents power, versatility, influence. The Queen can move in any direction and is the most dynamic piece.

In life, the Queen, represents your personal potential when you embrace creativity and flexibility. It’s your ability to adapt to any situation and use all available talents.

Action Step: Unlock & Use Your “Queen”

• Identify your strengths by listing your top 5 skills, talents, or qualities that have helped you overcome challenges in the past.

• Apply them creatively by asking: How can I use one of these strengths today in a new or unexpected way?

• Stay adaptable by picking one area of life (work, relationships, health) where you’ll intentionally change your usual approach to explore new possibilities.

Blessings,

Such a beautiful little surprise!

It’s like my candle left me a secret message before I even lit it.

A smile and a heart, reminding me that and are always present, even when we’re not actively seeking them.

Sometimes they just show up in the simplest places.

✌🏽,

Found this gem of article in a book I thrifted. It’s from a paper in McAllen, TX called The Monitor, November 8, 1989.

It’s About People
By Emillo J. Dominguez, M.D.
and Cheryl Martin, M.Ed.

How to build success: Who said I couldn’t do it?

EDITOR’S NOTE: Dr. Dominguez is a Child Psychiatrist and Psychoanalyst. Ms. Martin is a free lance educational consultant. This column will appear in the Family Living section of The Monitor every Sunday. Children, teenagers and adults are invited to send letters suggesting topics to Dr. Emilio J. Dominguez, M.D., % of The Monitor, P.O. Drawer 760, McAllen, Texas 78502. All letters will remain anonymous.)

Have you ever wondered why some children are successful and others are not? Why in some families one child is very successful and the other is in constant trouble?

Is it all in the genes? Or is it a matter of luck? We know that how well a person does in life not only depends on genes and luck but also on a variety of different factors interacting with each other.

Some of the forces affecting success are:

• Positive parental expectations. Most of us do not fully recognize the tremendous power and influence we have over our children.

• Positive expectations from other significant adults (teachers, relatives, clergymen, etc.) in the life of the child.

• Opportunities for success. Unfortunately, there are many children in this world who are deprived of the basic opportunities for successful development.

• Recognition of success. Allowance to enjoy success without guilt or its significance being diminished. Reference to past successes when facing problems.

• Recognition and development of abilities. Fostering of interests. Congruent combination of abilities, interests and expectations.

We must always remember that the meaning of success varies from person to person. We know of people who are very successful economically and yet are personally very unhappy.

Success, therefore, can be experienced in different areas such as personally being happy, having good relationships, doing well at your job, or having financial security.

[Read More in the comments]

Meditation and prayer are ways of quieting the noise and opening the heart. One helps us listen and the other helps us speak above — together, they align us with peace.

Take a breath. Say a prayer. Sit in stillness.

✌🏽,

The game of chess has been used for centuries as a metaphor for strategy, decision-making, and human relationships.

Chess pieces (rook, bishop, knight, etc.), each one actually carries some deep symbolic meaning that can be applied to life and leadership.

For example, the King represents your ultimate goal or purpose. The King’s survival is the game’s priority. It moves slowly, but every piece exists to protect it.

Life Application: Your “King” could be your core values, life mission, or ultimate vision. Protecting it means making choices that align with what matters most, even if progress is slow.

Here’s an action step for integrating the King’s lesson into your life:

Action Step – Define & Protect Your “King”

Identify your personal “King” by writing down your top 3 core values and/or your ultimate life mission in one sentence.

Prioritize it daily by asking each morning: “What’s one action I can take today that aligns with this?”

Protect it by setting a clear boundary (time, energy, or relationship) that prevents distractions or conflicts from pulling you away from it.

So, what’s your ‘King’? Take five minutes today to name it—and then guard it like your life depends on it. Because in the game of life… it does.

✌🏽,

In a quiet hospital room, two men sit side by side. Both battling the destructive grip of alcohol and drug abuse, but their journeys are vastly different.

One man, older and much further along in his disease, is practically waiting for the inevitable — perhaps an organ transplant, or simply, the end of his suffering. He’s exhausted, resigned, and fully aware of how close he is to losing everything.

The other, a younger man, still has hope. Still has time to make a change, to turn things around before it’s too late.

And in that moment, the older man leans in and offers words born out of regret and wisdom:

“You gotta figure out the right ways to gain control of your life; because the wrong ways, you don’t want to see where that ends up.”

The young man asks nervously, “What is the right way?”

The older man responds softly:

“You gotta let it out. You can’t keep it inside. Talk about it — no matter how much you don’t want to.”

Sometimes, life throws us into struggles we never imagined. When you’re battling addiction or emotional pain, it can feel overwhelming — like you’re trapped or losing control.

But here’s a truth: the first step to reclaiming your life is understanding that healing begins with honesty.

This conversation is a powerful reminder that no matter how deep your struggles are, there’s always a choice. Healing begins with honesty. With vulnerability. With the courage to reach out.

It’s never too late to start, but the sooner, the better. If you or someone you know is fighting a battle, don’t wait until it’s too late. Share your story. Seek help. Take that brave step today.

Your future depends on it.

Remember, strength isn’t just about hiding pain. It’s about facing it head-on, sharing your story, and seeking help when you need it. Only then can you truly start to heal and regain control.

If you’re struggling today, know you’re not alone. Reach out, talk to someone, and take that brave step toward a better tomorrow.

✌🏽,