Itโs not just working out, itโs building a foundation for a better life.
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March 2, 2023 Recorded Live Q & A
Schedule Something to Improve Motivation๐๐ฝ
Donโt you just LOVE having something to look forward to?
Sometimes I enjoy the anticipation as much as the actual thing itself!
Hereโs a helpful trick I learned to bring more of this fun to my life and to make it more useful in reaching my health goals. I always have a vision of what I want and goals to hit along the way.
This keeps the fire going within me because I feel like there is a purpose in what I am doing and not random acts of doing.
Think about common Big Moments likeโฆ
๐๐ฝ A family reunion
๐๐ฝ Running your first 5K
๐๐ฝ A beach vacation
๐๐ฝ Saving enough money for a down payment on a home or vehicle
The possibilities are endless. And itโs easy to see how to leave โbreadcrumbโ goals on the path to ultimate success. If you automatically make a deposit into your special saving account, then plan out when youโll be 25% to your goal, then 50% and so onโฆ and when those days come, pat yourself on the back or give yourself a little treat.
I find this a fun and engaging way to keep me motivated during a long process. It keeps my goals top of my mind, and it reminds me what I can do each day to move the needle.
I’ll be honest I always feel motivated, but if this has been a sticking point with you, this will definitely help.
I know it will work for you, too!
Hit reply and let me know what your goal is!
Itโs not just working out, itโs building a foundation for a better life.
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Identify Your Mistakes to Stay on Track
A great philosopher once said, โ๐ฃ๐ฑ๐ธ๐ผ๐ฎ ๐๐ฑ๐ธ ๐ฌ๐ช๐ท๐ท๐ธ๐ฝ ๐ป๐ฎ๐ถ๐ฎ๐ถ๐ซ๐ฎ๐ป ๐ฝ๐ฑ๐ฎ ๐น๐ช๐ผ๐ฝ ๐ช๐ป๐ฎ ๐ฌ๐ธ๐ท๐ญ๐ฎ๐ถ๐ท๐ฎ๐ญ ๐ฝ๐ธ ๐ป๐ฎ๐น๐ฎ๐ช๐ฝ ๐ฒ๐ฝ.โ
Itโs a good one to remember in our daily lives, my friend. Because without gaining awareness of what throws us off course, weโre likely to get derailed by the same mistake again.
๐ง Maybe itโs a self-limiting belief that broke through your defenses and convinced you to give up.
๐ง Maybe you listened to a negative colleague talk about the pointlessness of even trying.
๐ง Or maybe you went ahead and bought certain items at the grocery store that you find so hard to resist late at night.
Sure, sometimes weโre thrown off track by an unprecedented disruption. But in plenty of cases, itโs something that might have occurred in the past and could likely come up again.
The key, then, is to look back and identify the obstacle โ๐๐๐ ๐๐๐ ๐๐๐๐ ๐๐ ๐๐๐๐๐๐๐๐ ๐๐๐๐.
Thatโs the first step to staying on track as you move forward.
Iโd love for you to share what limiting belief youโve identified and how youโll choose to rewrite and overcome it!
Itโs not just working out, itโs building a foundation for a better life.
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The Importance Of Respecting Time
Here we go! Another year moving at the speed of light. If time didn’t feel fast enough, I have my kids growing like weeds (pretty smart ones) to remind me. My daughter is turning 10 in a few days, and my 6-year-old son is almost up to my chest! I’m 6’4″!
Anyhoo. It got me thinking about how the one consistent thing is time. 24 hours a day, 365 days a year, it’s there. You either are conscious and respectful of it, or you aren’t.
I see this in my studio all the time. I always assign homework to people so that they can get the most out of the program. The goal for me is self-sufficiency. Just coming in and doing what your told is 1/4 of your journeyโthe practice you put in at home and changes within yourself lead to sustainable success.
So when I see somebody who 6 months ago I gave homework, and they are still not doing it, it makes me a little sad. I can see they are held back by mental and emotional fear.
Don’t get me wrong, I realize that everybody has their path and is not on the same timeline, but there is a difference between that and getting in your own way.
Taking control of your health and fitness is no different from any other skill or achievement you have in your life.
๐๐ฝ Have a desire “Why” you want it
๐๐ฝ Understand and give yourself some grace that you are learning something new
๐๐ฝ Self-reflect on the changes you will have to make to accomplish your goal.
It’s not magic. It’s not enough that you “just get up and move.” It is a choice of what you want in your life.
I love to know what you think about this.
Itโs not just working out, itโs building a foundation for a better life.
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The Importance Of The Spine
February 16, 2023 Recorded Live Q & A
Identify Your Mistakes to Stay on Track
A great philosopher once said, โThose who cannot remember the past are condemned to repeat it.โ
Itโs a good one to remember in our daily lives, my friend. Because without gaining awareness of what throws us off course, weโre likely to get derailed by the same mistake again.
๐ง Maybe itโs a self-limiting belief that broke through your defenses and convinced you to give up.
๐ง Maybe you listened to a negative colleague talk about the pointlessness of even trying.
๐ง Or maybe you started to think the the pain, stifness, or weakness in your body is “just the way it is.”
Sure, sometimes weโre thrown off track by an unprecedented disruption. But in plenty of cases, itโs something that might have occurred in the past and could likely come up again.
The key, then, is to look back and identify the obstacle โ AND OUR ROLE IN CREATING THEM.
Thatโs the first step to staying on track as you move forward.
Iโd love for you to share what limiting belief youโve identified and how youโll choose to rewrite and overcome it!
Itโs not just working out, itโs building a foundation for a better life.
Find out more @
(Gulp!) A little insight….
I used to believe that perfection was possible. Why not! If I work hard enough to focus my attention and intention, why can’t I be perfect? ๐ซฅ
This drive is a great superpower for me…It is also kryptonite. ๐ฆ
This thinking is so rooted in my fear of not being enough, and it was so strong that I believed it was just who I was. It wasn’t until life popped me in the face ( a couple of times ๐ ) did I notice that this is an “๐ค๐๐จ๐๐จ๐จ๐๐ซ๐ ๐๐๐๐ง ๐จ๐ฉ๐๐ฉ๐,” not an “๐ฎ๐ฐ๐ต๐ถ๐ฒ๐๐ถ๐ป๐ด ๐๐ผ ๐ฏ๐ฒ ๐๐ผ๐๐ฟ ๐ฏ๐ฒ๐๐ ๐๐๐ฎ๐๐ฒ.”
It made my life not so fun and never let me feel my place in this universe because I was always obsessively trying to run away and get better or achieve something else, so I didn’t have to feel.
This has given me a great vision of the people who come to my studio for help. I can tell with almost 99% accuracy who will succeed and who will fail. I can see it in their eyes.
I can see how fear clouds their thoughts, actions, and perceptions. I can see it because I saw it in myself. Of course, their fear manifested differently than mine, but you can see it in their actions, how they speak, and the actions or non-action that they do.
Awareness of this fear is the only way out. Thank goodness I saw it.
It’s not that hard to see if you are willing to look because how you do anything is how you do everything.
๐๐ฝ Do you notice similar patterns that derail you?
๐๐ฝ Do you constantly find yourself in a similar situation?
๐๐ฝ Do your thoughts and feeling make you feel ridged?
This is not an exhaustive list, but a start if you still need to. As challenging as it is to see someone keep getting taken down by their fears, it is Fu*ken exhilarating to see them work through the experience and come out of it a human being more significant than they could have imagined.
Fears. We all got them, but they don’t have to get us.
I’d love to hear your thought on this.
Itโs not just working out, itโs building a foundation for a better life.
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Whatโs the Main Self-Limiting Lie You Tell Yourself?
Hereโs an important question.
Whatโs the biggest lie you tell yourself that keeps you from having the life, body, or health you want?
Maybe itโs something like one of these.
โLosing mobility and strength and pain is part of getting old.โ
โIโve already tried everything, and this is just my new norm.โ
โNothing ever works out the way I want.โ
๐คฎ
These self-assessments are so common that thereโs a term for them: ๐จ๐๐ก๐-๐ก๐๐ข๐๐ฉ๐๐ฃ๐ ๐๐๐ก๐๐๐๐จ.
We all have them. Theyโre all B.S. And you can overcome every one.
Our beliefs come from our thoughts. And while you canโt choose whatever thought crosses your mind, you can choose which you grab onto and worry about, which ones you build into big scary monsters โ when they wouldโve drifted away into nothingness if youโd let them.๐ฒ
Instead, hold onto the positive beliefs you have about yourself. And if you donโt have any of those, then look at yourself objectively until you find something that makes you feel good about yourself.
You did well in schoolโฆ
You volunteer at a non-profitโฆ
You used to love to run every day after workโฆ
Whatever it is, nurture that positive belief and repeat it to yourself whenever that nasty self-doubt starts talking in your head.
Take time to meditate so that you have some distance between your conditioned thoughts and who you truly are.๐ง๐ฝโโ๏ธ
Itโs up to you what you focus on. So, choose what will set you free from negative self-lies and guide you toward positivity and growth. Say it out loud. Write it in your journal. Tell a friend, family member, or coach.
You can train your brain!
This might take repeated effort. But you know what? Youโre worth it! And we are here to help you create new healthy habits and beliefs about yourself.
Let me know if you have or are going to try this.
Itโs not just working out, itโs building a foundation for a better life.
Find out more @