How to BREATHE. IN. OUT. IN. OUT.

Meditation and BREATH work!

We breathe, on average, between 18.000 and 22,000 times per day. How often do you actually stop and pay attention to your breathing? Seldom to never right? Its amazing, but the simple process of listening to your breath and focusing on it becomes a tremendous aid in feeling balanced, reducing stress, and controlling anxiety.

Meditation is simple, yet powerful. You dont need that much time to do it. Focus on deep belly breaths for 10 minutes. I often set my phone timer for 10 minutes so that it will ring to tell me my time is up. Once you’ve established a time and a place all you need to do is breathe. In. Out. In. Out. Let your thoughts go where they want to go. Dont direct them. Your mind will take care of itself if you step away and just observe it, so to speak. Give it time and space to re-organize and replenish itself. Ten minutes is all it takes – but take more if you want.

Take 10 minutes a day to MEDITATE!

Id like to invite you to set aside 10 minutes each day for meditation. Call it prayer time, quiet time, or whatever you want. Im just asking that you take 10 minutes of “you time” to be quiet. This helps you work on your inner self and sets the tone for your entire day. You can sit quietly, lie down, take a bath, or go sit outside in a park – whatever works best.

QUIET your mind and FOCUS on your breath. And just BREATHE! If you do this, it will make a profound difference on your day. Try it every day for a week and see how you feel. Do this every day all year, and your life will be TRANSFORMED… meditation and breath work is POWERFUL!

Let me know how your daily meditation helps you 🙂 Cant wait to hear how it goes!

 

Caroline

Fearless Fitness Update 1/23: Refocus. Recommit. 2011 is YOUR YEAR TO DOMINATE.

1.) Caroline Jordan Fitness Schedule and Special Events January 23-29:

Monday 1/24: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat** EQUINOX

Tuesday 1/25: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 1/26: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 1/27: 12:30pm Cycling EQUINOX .

***Friday 1/28 and Saturday 1/29: I will be GONE for the BALLETONE AMBASSADOR ASSEMBLY in Boulder, Colorado. Really excited to LEARN and grow with other talented professionals in the fitness industry. Want to learn more about Balletone? Read THIS POST.

Find more information on specific club locations by clicking on the links included above.

**NEW CLASS: MUSCLES ON THE MAT! Join me Monday and Wednesday from 6:50-7:30 p.m. for a barefoot training class that will change the way you move and train. Strengthen, stretch, and sweat your way to your BEST year yet!

Whats the SECRET to making  your NEW YEARS resolutions a reality?! Getting quality SUPPORT with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL achieve your wellness goals this year. . Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Challenge of the Week: JUST. KEEP. GOING!

Are we there yet?

Congratulations my fearless friend! You have made it to the last week of January! How are your New Years goals coming? I know that if you continue to follow your dreams and goals, you’ll get results. I know you will. CHERISH and enjoy your accomplishments – I am SO proud of you for all of it!

But here’s where things start to get hard…. where you’re commitment is truly tested. You may have reached your goals, or be getting closer to them….. so now what happens? YOU KEEP GOING. There isn’t a finish line.  Don’t ever say “Whew! Im done!”. You’re not done. You’re never done. If you dont continue towards your new lifestyle goals , you’ll end up like everyone else who has reached a “set point” and jumped ship on their commitment. “Hey I lost the weight I needed to loose, I feel better, I don’t need to do this anymore.” “I took time off for work- life balance, I feel better, I dont need to do that anymore.” “I spent time on my flexibility and my hamstrings feel loose, Im done, I dont need to waste anymore time stretching. ”

WRONG. At the beginning of the year,  I asked you to do one thing, COMMIT. If you dont remain committed to your goals, all you’ve accomplished will disappear. Your weight will creep back up. Your work life balance will get out of whack. Your flexibility will diminish. Your old habits will return. And in the end, your body will decondition and compromise your health. Im not writing this to frighten you, or to preach, only to remind you of this very important fact: WE HAVE THE POWER TO TAKE CONTROL OVER OUR HEALTH AND FITNESS. Im asking you NOT to become a statistic. To get  your new, healthy goals to become a permanent part of your lifestyle.  This year you had a NEW BEGINING. The day after you reach your goals, you decide how you want to move forward and continue.  How will YOU be better?

If you’re starting to slip on your new healthy habits or resolutions, its time to REFOCUS. Here’s what I want you to do:

  • COMMIT to continuing the good work you started. Revisit your goals, check in, and  KEEP GOING.
  • STAY CONNECTED to the people you care about and those who have supported you/ support you in your goals.
  • CONDITION your mind, body, and spirit to stay with you through this journey, and allow you to savor every moment of it. We talk a lot about training the “inner athlete” – keep coming to class to  work on your “inner strength” along with an awesome physical workout 🙂
  • Do ONE THING A DAY that scares you and CREATE your life – ANYTHING is possible.

One thing about achieving health and fitness that goes unspoken and unwritten too often: “We know what we have to do”. Re-read your DECREE and your goals you wrote at the beginning of January. You have the game plan. You know your opponent. Maybe you have some fear – fear of change, fear of commitment, fear that you might actually discover how powerful you REALLY ARE and all your comforting excuses will have to be cast aside. That is scary. But fear is ok as long as you USE it. Not many people do. There are too many people letting fear guide them, too many scared people feeling trapped in lives that seem more like prison than living. Well my friends, lace up your shoes and START. Thats all you have to do. You will discover an energy shift that changes your health, your performance, you career, your relationships, and  your appetite for  life itself. Tie your shoes. Commit. MOVE.

I believe in you and am here to help you reach all your life goals. Take time this week to re-visit your goals and accomplishments – BE PROUD of yourself for all of it. JUST KEEP GOING – You are worth it 🙂

Thank you for being an amazing Fearless Fitness Family! Hope to see you in class this week before I head to Boulder. If you have any questions, comments, or need support in your wellness goals, let me know. Im here to see you succeed in all your goals and dreams 🙂

Have a GREAT week!

Caroline

“Champions know that there is a difference between interest and commitment. When you’re interested in something, you do it only when circumstances permit. When your committed to something, you accept no excuses, ONLY RESULTS.”

Fearless Fitness Weekly Update 1/16: Fitness Goals got you feeling SORE? Take 10 minutes to FOAM ROLL

1.) Caroline Jordan Fitness Schedule and Special Events January 16 – 22

Monday 1/17: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat** EQUINOX

Tuesday 1/18: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 1/19: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 1/20: 12:30pm Cycling EQUINOX .

Friday 1/21 : 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 1/22: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

**NEW CLASS: MUSCLES ON THE MAT! Join me Monday and Wednesday from 6:50-7:30 p.m. for a barefoot training class that will change the way you move and train. Strengthen, stretch, and sweat your way to your BEST year yet!

Whats the SECRET to making  your NEW YEARS resolutions a reality?! Getting quality SUPPORT with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL achieve your wellness goals this year. . Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Challenge of the Week: FOAM ROLLING!

Foam rolling is an excellent way to treat your fascia and improve its quality on a daily basis. Healthy fascia is a critical element in releasing your potential. Imbalances in your fascial system need to be addressed directly, and with daily, consistent effort, foam rolling will restore your fascia to its pliable and relaxed form.

You’ll discover a whole new level of flexibility when you learn about and work on your fascia with a Foam Roller. What is your fascia? It’s the most overlooked aspect of any system in our bodies. Fascia is a 3-D cobweb like substance that is intertwined around every muscle, tendon, ligament, nerve, and bone in your body. From feet to fingers, left to right, we are one big fascial sheath. It supports your organs and joints from head to toe, acts as a shock absorber, and is extremely rich in nerve supply. Your strength, flexibility, and fitness performance depend on its health.  To give you an idea of what it might look like, next time you walk by the supermarket meat counter, look at the web-like coating on raw, skinless chicken or the silver sinew on a piece of raw filet mignon. That’s fascia. Our human fascia is similar. And when your back, hips, knees, neck, or shoulders start to hurt, your fascia gets involved. It tightens. It knots. The body tries to correct itself, but cant figure out how and some areas compensate for others. That brings pain.

You need to address the fascia in your body to for ultimate performance potential and well being. And while you can always receive hands-on bodywork, you can save a lot of money regularly doing the foam rolling exercises below. These help to activate the nervous system and addresses mobility and fascia. Done on a regular basis, the following routine will go a long way to reduce or eliminate long term pain and injury.

Know that rolling a tight muscle may cause discomfort. This usually means the area NEEDS attention. Work at it slowly. Roll back and forth in small movements to create a release. Each time you use your foam roller makes the next time a little bit easier. Just don’t forget to BREATHE!

3.) Fearless Fitness Challenge Of the Week: Foam Roll  to fitness in 10 minutes!

A foam roller is the best 10 minutes  you’ll ever spend. These few simple foam rolling exercises will pay fantastic dividends. Your body will be able to move more fluidly and freely. The following exercises are  great for preworkout preparation and tune-ups between workouts. I challenge you to spend 10 minutes A DAY on the foam roller this week. Take notice of how it makes you feel and perform before/after your workouts.

Tips for Using a Foam Roller

  • Always check with your doctor before using a foam roller for myofascial release.
  • Perform foam roller sessions when your muscles are warm or after a workout.
  • Position the roller under the soft tissue area you want to release or loosen.
  • Gently roll your body weight back and forth across the roller while targeting the affected muscle.
  • Move slowly and work from the center of the body out toward your extremities.
  • If you find a particularly painful area (trigger point), hold that position until the area softens.
  • Focus on areas that are tight or have reduced range of motion.
  • Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.
  • Stay on soft tissue and avoid rolling directly over bone or joints.
  • Keep your first few foam roller sessions short. About 15 minutes is all you need.
  • Rest a day between sessions when you start.

There is NO right or wrong when it comes to foam rolling – and the best way to learn is just to START. You will feel awkward at first – but go slow and just ROLL. Here are a few BASIC exercises to start with. For more detailed foam rolling exercises or specific body parts, come to class and ask – I’ve got lots to share with you!

Those few will help introduce you to the foam roller. Get started with those and let me know how it goes! Check back on the blog this week for a foam rolling video to help keep you motivated to take care of your FASCIA! Hope to see you for a class or two this week! HAPPY ROLLING!!

Caroline

Fearless Fitness Weekly Update 1/9: ACCOMPLISH your goals, ATTACK limiting beliefs with a Positive Mental Attitude!

1.) Caroline Jordan Fitness Schedule and Special Events January 9th-15th:

Monday 1/10: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat**, 7:30-7:45pm Sports Stretch EQUINOX

Tuesday 1/11: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU Club One Citigroup ATTENTION CLUB ONE FOLKS – I will NOT be teaching 6pm Spin Circuit this week due to the *** SPECIAL EVENT*** below. Join me next week to get your spin Circuit Fix!

*** TUESDAY 1/11 SPECIAL EVENT WITH LULULEMON GRANT AVENUE AND THE W HOTEL: VINO AND VINYASA! Read more about this special yoga party HERE.

Wednesday 1/12: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 1/13: 12:30pm Cycling EQUINOX .

Friday 1/14 : 12pm Abs and 12:30pm Cycling EQUINOX . 

Saturday 1/15: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

**NEW CLASS: MUSCLES ON THE MAT! Join me Monday and Wednesday from 6:50-7:30 p.m. for a barefoot training class that will change the way you move and train. Strengthen, stretch, and sweat your way to your BEST year yet!

Whats the SECRET to making  your NEW YEARS resolutions a reality?! Getting quality SUPPORT with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL achieve your wellness goals this year. . Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

Fearless Fitness TIP of the Week: Train to ATTACK Limiting Beliefs!

The following includes some excerpts from Todd Durkin’s book, “The IMPACT Body Plan”. I HIGHLY recommend this book – it will change the way you  live and train 🙂

You’ve written your DECREE and made your GOALS a reality…. Now how do you begin making the CHANGES you want to see?

First UNDERSTAND yourself. One of the biggest mental hurdles holding people back from real success is a LIMITING BELIEF system. Maybe it was the way you were raised, or the people surrounding you, or a lack of self-confidence, or even fear – there are many causes. If you NURTURE limiting beliefs, they’ll rule your behavior ALL your life. I’ve heard it all:

“I’m not athletic enough to have a regular workout program” (so I dont have to)

“I’ve never been able to loose the fat in my thighs or belly.” (So I wont try)

“Women shouldn’t workout with weights” (So I’ll stick to the treadmill).

“I have a bad back” (So I’ll remain sedentary)

“I’m afraid to change because…..” (NOTHING changes!)

These examples illustrate how people allow self-defeating thoughts to rule their activity and in turn, their fitness, their well-being, their ultimate ability to succeed. Limiting belief systems are LEARNED behaviors. But if you can learn it, you can also UN-learn it. Lets SMASH though all those obstacles this year and make your goals REAL.

To attack your limiting belief systems, realize you must work on strengthening your mindset first. If your mental, emotional, and spiritual side – your inner self – is out of shape, you’ll never find the kind of success in life you hope to find – no matter how hard you work your body. This means you have to condition your inner self the same way you condition your outer self – with specific exercises designed to help you.

Fitness isn’t just about how you look. Its about how you FEEL, perform, and what you can achieve. We’re emotional and spiritual beings. How you look is a side effect of how a regular workout program affects your physical capabilities, your mental toughness, your ability to achieve. And whats one of the biggest programs we all face? We are emotionally overstressed and physically understressed. We live sedentary lives while never dragging our emotional garbage out on to the curb – anxiety, disappointment, fear, frustration, anger – you name it. We steep in our own stress hormones, doing nothing to release the pain. So you have to train INWARDLY just as aggressively as you train outwardly.

So yes, I have been ON YOU in class about writing your goals and spending time looking inward. But I believe that the mental strength you build will help you reach your goals and so much more this year. Last week you wrote your DECREE. Thats the first step in identifying and actualizing your goals. Now what do you need to REALLY start making changes?

A POSITIVE MENTAL ATTITUDE.

If you want to be the best you must maintain a positive mental attitude at all times. And thats NOT easy to do. So this year, I challenge you to train your brain to attack limiting beliefs and negative thoughts. It’s so easy to slip into a negative mindset, especially if it has been that way for years. But if you COMMIT to eliminate those tendencies in yourself, you will see your thoughts gradually change from negative to positive. Below are a few exercises that will help you develop your POSITIVE MENTAL ATTITUDE!

Fearless Fitness Challenge of the Week: STRENGTHEN your Positive Mental Attitude

Do all of these exercises during the day and you’ll see incredible positive attitude results!

  • Seek out positive people. What if your best friend is the most negative person in the world? Make an effort to meet and engage with positive-minded, high-performing people. They lift you up and show you the way everytime.
  • Find your trigger. Whenever you think of act negatively, give yourself a signal – snap a rubber band around your wrist, put a quarter in a jar, something relevant to you alone that reminds you of what you are trying to accomplish. As these moments occur, try to discover your personal negativity triggers – a certain person, world news, politics, whatever sets you off. Once you discover them, you can better handle them.
  • Have an ATTITUDE of gratitude. This one always really helps me. Anytime Im tempted to think negatively, I choose one thing that I am grateful for at that moment. Somehow once I find one, another follows, and then more pop up…. until I’ve got a handful of positive thoughts.
  • Post inspiring quotes. You probably saw this one coming… Im so full of quotes during class you might already have a few favorites (or think Im silly because of it 🙂 But I believe in the power of positive words. Motivation comes from motivators. Put inspiring quotes  everywhere (desk, computer, fridge, above your bed). Let them engage you and elevate your thinking.

If you have yet to write your DECREE – get ON it. That combined with developing your positive attitude will help you get connected to your emotional and spiritual self – your INNER STRENGTH. It’s all about the stuff you’ve got buried inside that maybe you dont understand right now. These exercises will help you!

Do the work. Get your mind right and UP your positive mental strength. 2011 is YOUR year to DOMINATE!

Feel free to share your thoughts and goals with me – I’d be more than happy to help you on your way to success this year. Thanks again for being an amazing  fitness family! Hope to see you in class this week or for some VINO AND VINYASA Tuesday night!

Caroline

EXCLUSIVE special event with lululemon athletica Grant Avenue: Ring in the New Year FREE VINO and VINYASA!

 

VINO & VINYASA

JANUARY 11, 2011

6:30-8:30 P.M.

W HOTEL SAN FRANCISCO!

A NEW YEAR, A NEW YOU.
Start 2011 with a focus on finding your inner ommmm.

Join lululemon athletica brand ambassador, Buddy Macuha, for a special hour long Vinyasa flow yoga class  to kick your “asana” into gear for the New Year. After you sweat, enjoy FREE wine and appetizers with your friends from lululemon grant avenue.  Get inspired for a remarkable 2011 with these other delicious, health conscious treats:

– Indulgent biodynamic wines from Long Meadow Ranch Winery.
– Blissful bites from farm-to-table XYZ Restaurant.
– Pampering mini services from Bliss Spa.
– Goal coaching with lululemon athletica Grant Avenue

Space is limited, be sure to get your (and your friends) RSVPs IN by posting your RSVP on the W San Francisco’s Facebook Page (Main Wall) – http://www.facebook.com/wsanfrancisco. Doors open at 6pm.

Get your year off to a STRONG start. See you ALL next week for some FREE and FABULOUS Vino & Vinyasa!

 

Photos from the last event…. yoga awesomeness!

 

Make your New Years Workout goal LAST past January…. READ THIS POST!

January in the gym is like the mall before Christmas. MADNESS. After months of holiday celebrations and overindulgence, January becomes a time  to get the REAR back in gear. Whether you have a new years health resolution or are just eager to get back into your fitness routine, be careful not to believe the following…..

FITNESS MYTH: “If I’m Not Sore or In Pain, I’m not working out hard enough”.

The most common mistake in January? Going TOO hard TOO fast TOO soon. I call it the “terrible TOO’s” – and it leads to injuries, burnout, and a negative training mindset. It’s also the reason the gym is empty come February. It’s time to change that. This year, I want to encourage you to EASE back into it. Take the time to develop a well-rounded, balanced workout program that gradually builds your strength, cardio, and flexibility. DON’T seek soreness. Soreness can come from different factors that have nothing to do with the quality of your workout, like how many reps you perform or what you eat before and or after your workouts. You can judge the quality of your workout by wearing a heart rate monitor and working at least 60 to 85 percent of your maximum heart rate. Push yourself with that type of intensity and I can gaurentee you’ll be getting a terrific workout whether you’re sore or not.

Judging your workout with a heart rate monitor is only one purely physiological measure. Try a psychological measure instead: Disengage from the physical part of the workout for a moment and picture yourself just finishing your workout. How do you FEEL? Are you smiling? Relaxed? Less Stressed? How’s your energy level? Break away from the negative and painful focus on SORENESS. I challenge you to judge the quality of your workouts by more than just the soreness factor. This year, don’t let the “terrible TOOs” keep you from reaching your yearly fitness goals!

Random story on soreness that makes me smile….

I had the opportunity to take a yoga class from fellow lululemon ambassador, world-wide yoga guru, and blissologist Eoin Finn. After the class a student complained that the yoga workout just didn’t make him sore enough. To that, Eoin replied:

“So is that why we have sex, to be sore after?”

Funny, and yet so true. Exercise isn’t meant to HURT you. It’s there to make you feel better. Get rid of the negative soreness mindset and allow 2011 to be the year you ENJOY movement!

Check out Eoin Finn (and his awesome, FREE, yoga podcasts) on his website: http://www.blissology.com/

Fearless Fitness Weekly Update 1/1/2011: Ready, SET, Goal SET! Three exercises that will help you get your MIND RIGHT for your best year yet!

1.) Caroline Jordan Fitness Schedule and Special Events January 1st – 8th:

Monday 1/3: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat**, 7:30-7:45pm Sports Stretch EQUINOX

Tuesday 1/4: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 1/5: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 1/6: 12:30pm Cycling EQUINOX .

Friday 1/7 : 12pm Abs and 12:30pm Cycling EQUINOX . 

Saturday 1/8: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

**NEW CLASS: MUSCLES ON THE MAT! Join me Monday and Wednesday from 6:50-7:30 p.m. for a barefoot training class that will change the way you move and train. Strengthen, stretch, and sweat your way to your BEST year yet!

Whats the SECRET to making  your NEW YEARS resolutions a reality?! Getting quality SUPPORT with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL achieve your wellness goals this year. . Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

Fearless Fitness Challenge of the Week: GET Ready, SET, Goal SET! Three exercises that will help you get your MIND RIGHT for your best year yet!

The following is an excerpt of Todd Durkin’s book, “The IMPACT Body Plan”. I HIGHLY recommend this book – it will change the way you  live and train. I want you to take time today to read and write using the following – I believe we can accomplish amazing things in 2011!

Why do so many people fail at their new fitness or nutrition plans? They havent fully committed to them and added the element of accountability. It’s time to talk about that.

Honoring commitment and accountability is a meat-and-potatoes trait of the high character, high-performing individual. If you want to SHIFT from low performance to high performance, the following exercises will help you cement that transformation. It’s time for you to COMMIT to your goals and accomplish them (and THEN SOME) this year. Give a full 60 minutes to the following exercises and USE them to help you create the life you want to live.  Think of it as a workout…. your first  inward workout 🙂

Exercise ONE: Take a personal “now” inventory. Set a timer for 20 minutes and write down what you think and how you currently feel about your life. Be HONEST. Answer questions like What do I look like right now? How do I feel right now? How do I feel about my physical conditioning? What frustrates me most about my health, fitness, and nutrition habits? What can I do better? What about the quality of my life overall? How do I feel about my relationships? My career? My finances? My peer group? My spiritual life? How long since I’ve had fun and adventure? And most important, What would I like to change? Write and write and WRITE some more. If you go over 20 minutes, thats ok. Write down how you feel and keep it honest!

Did you do it? CONGRATULATIONS. Now take what you’ve wrote down and save it. Its a snapshot – a little piece of history that you’ll appreciate after you’ve reached your goals. Later, you’ll re-read it and see how far you’ve come!

Exercise TWO: Make your decree. This is a BIG one. Dont skimp on this. It will be a crucial to achieving your goals. Here’s the thing: I see people who have trained ALL their lives and never gotten anywhere. The main reason is they don’t know where they’re going. They have no specific vision. You must write it DOWN. You must make it  your DECREE.

What’s a decree? Its a statement, typically a few paragraphs long, that announces to the world – or at least you – what you want to happen for your life. Decrees can be set for 10 years, 1 year, or what ever time period you want to cover. Your decree is your POWER source. It’s the basis of your commitment and your accountability. A successful decree should move you, stir your soul, give you a POSITIVE emotional charge whenever you see it or think about it. Its not a simple goal-setting exercise. This is something you will read every morning to inspire you to get moving. To get 1 % better everyday.

So…. how do you write one? First reread your personal “now” inventory – the description you just completed with how you feel today. Now, fast forward to the date you accomplish your goals and envision how you will look and feel then. I want you to SEE the new you. What do you look like? What do you feel like? What is your life like? You’re creating a vision. You’re creating a public, or at least personal statement about how your life will look when you reach your goal. Thats powerful.

Need some writing tips? When you’ve accomplished your goals: How many days a week are you exercising? What are you eating? Hows your energy? What changes have you made to your personal life? How are your relationships going? What changes have you made in how you approach your job? What are you doing differently to live a more fulfilling life? What does your success LOOK like? What does it FEEL like?

Heres the KEY: Write it down as if it has already occurred. Imagine when you’ve reached your goals and you are looking back and reflecting on your journey. If you need help getting started, begin with this sentence and keep writing: “I’m so happy and thankful now that ______”

Sample decree: “Im so grateful and happy now that I’ve found balance in my life. I am exercising 5 days a week and I have more energy than ever. I eat five, smaller healthy meals each day and I’m going to bed before 11:00 p.m. 7 days a week. It has been a huge step to eliminate sodas and alcohol from my diet. I’m alert and feel energetic throughout the day.  Even better my focus on physical conditioning has jump-started other parts of my life. My spouse and I are doing a date night every week, and we have a newfound spark that had been missing. Im thankful for the quality time I spend each day with my kids. We got away over a long weekend and it was the most memorable trip we’ve shared as a family. Lastly, Im so much more relaxed at work, and I feel that all my relationships there have improved. All in all, I am just happy and grateful. While life still has its challenges and adversities, I am so much stronger and better able to deal with them.”

Dont skip this exercise. High character people with high performance tendencies honor their commitments. Its too easy to just say, “Im really going to stick to this plan” and then let the fire burnout after a couple of weeks. Quitters don’t have decrees.

Your decree creates ACCOUNTABILITY. Thats why you WRITE it. Writing it reinforces it and gives it strong emotion and power. It must be on PAPER. You must see it. When I write a decree, I share it with my friends and family. That way, its out there. I cant take it back or let it slide or forget about it. COMMIT . NOW .

Exercise THREE: Summarize your decree. When you’re finished writing, condense your statement down so that it fits on an index card. Select the KEY words that dig deep into your emotional core and move you, inspire you, make you want to turn loose another day’s worth of world class performance. This is YOUR decree. Carry it with you. Use it. Read it every morning. Think of it as your ticket to a transformed life.

Your challenge this week: A 60  minute mental workout with the above exercises. Feel free to share your decrees with me – I’d love to help you reach them in the NEW YEAR!

In the next couple weeks I’ll be sending you other helpful tips and tools to MOTIVATE your spirit, Tap into your INNER strength, and energize you like nothing else. This is YOUR year to transform…. BE FEARLESS.

If you get the newsletter, but aren’t subscribed to the blog you’re missing OUT! Check into the blog for playlists, tips, and workouts to motivate you on your way to your most successful year 🙂

See you for a workout soon…. HAPPY NEW YEAR to you!

Caroline