All Time Favorite TED Talks: Inspiration In Your Inbox.

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Your mental and emotional fitness demands as much exercise as your physical fitness. Problem is since we can’t see our insides, we often don’t give them the same attention as our outsides. Let me tell you the TRUTH: If you want a healthy body you need a healthy mind first. Taking good care of your mental and emotional fitness is a must for a positive, powerful life.

When I feel like getting inspired, motivated, or am just looking to give my spirit a workout, I log on to TED.com . There’s no better way to invigorate your mind than with a short, powerful  TED talk. TED — which stands for Technology, Entertainment and Design — features “ideas worth spreading.” The speaker series launched in 1984, and there are now more than 1,400 TED talks available online.

While all of the talks are great, there are a few that I revisit often that have been both personally and professionally life changing for me. Some of these you may have seen (and are worth re-watching) and others might be new to you. Either way, this post is worth bookmarking (or pinteresting 😉 for the next time you want to give your spirit a sweat session. Please share your favorite TED talk in the comment section below, these ideas are worth spreading!!

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Stephanie Snyder: Learning to Live

The first time I took Stephanie Snyder’s yoga class in San Francisco I felt like I was home. She has a nurturing, grounded, confident, and genuine way of teaching a room of hundreds of yogis and making everyone feel welcome. Stephanie Snyder has been inspiring students through yoga for well over a decade. Her commitment to happiness, movement, breath, and prayer honor the pure teachings of yoga and spring from her belief that, through mindfulness training, anyone can be empowered to fulfill their highest purpose. In her TED Talk, Stephanie encourages us to embrace our broken places in order to lead our most powerful lives. “What you hide from the world owns everything you do. Your most successful existence will come from making friends with your broken places and being of service. Know yourself and you will know what your life’s work is meant to be.” This is my #1 all time favorite TED talk, if you watch ANY of these, make this the first!

Brene Brown: The Power of vulnerability

Brené Brown’s extremely personal talk explores the uncomfortable feeling of vulnerability, and how those who dare to be vulnerable are generally happier and feel more deserving of love.

Shawn Achor: The Happy Secret to Better Work

We believe that we should work to be happy, but could that be backwards? In this fast-moving and entertaining talk, psychologist Shawn Achor argues that actually happiness inspires productivity. This talk is as hilarious as it is moving and I re-watch it often to inspire my work in corporate wellbeing!

Radical Self Love: Gala Darling

Radical Self Love. Yes. So much Yes. Just watch. Be inspired. Practice Radical Self Love.

Meg Jay: Why 30 is not the New 20

Meg Jay hopes to motivate a generation of twenty-somethings who have repeatedly been told they have plenty of time to figure out their lives. On the contrary, Jay cites statistics about career growth, relationship development and reproductive capabilities that all emphasize the importance of our 20s as a formative period that sets the trajectory for the rest of our lives.

Tim Ferriss: Smash Fear Learn Anything

I am a huge Tim Ferriss fan (4 hour workweek is a good read!). In this talk Tim poses the question, “Whats the worst that could happen?” and uses that as a tool to conquer any fear. This talk is inspiring and educational (you may even learn a good swim technique or two!) and a must watch if you are looking to live an adventurous, fearless life.

Amy Cuddy: Your Body Language Shapes Who You Are

There has been a lot of research into how others perceive our body language, and the importance of sending the right message. However, Amy Cuddy delves into how we are influenced by our own body language — and how a few strategic power poses can make a world of difference in our self-confidence and stress levels.

Carl Honoré: In praise of slowness

Journalist Carl Honore believes the Western world’s emphasis on speed erodes health, productivity and quality of life. But there’s a backlash brewing, as everyday people start putting the brakes on their all-too-modern lives.

Amy Purdy: Living Beyond Limits

When she was 19, Amy Purdy lost both her legs below the knee. And now … she’s a pro snowboarder. In this powerful talk, she shows us how to draw inspiration from life’s obstacles.

Chip Conley: Measuring What Makes Life Worthwhile

When the dotcom bubble burst, hotelier Chip Conley went in search of a business model based on happiness. In an old friendship with an employee and in the wisdom of a Buddhist king, he learned that success comes from what you count. I love watching this TED talk because I have had the honor and privilege of attending an intimate happy hour talk at Chip Conley’s private home in San Francisco. He truly is someone very special – watch this video!

Tony Robbins: Why We do What We Do

Tony Robbins is one of my all time favorite motivational speakers (up there with Gabrielle Bernstein and Ilyana Vanzant).In his TED talk, he discusses the “invisible forces” that motivate everyone’s actions — and even high-fives Al Gore in the front row. If you have never seen Tony speak, you must watch this. His bold, strong, and powerful voice will get you up and out of your chair saying “YES YES YES!”

Lissa Rankin: The Shocking Truth About Your Health

I am completely on board with Lissa Rankin’s perspective on health care. Lissa Rankin, MD is an OB/GYN physician, author, keynote speaker, consultant to health care visionaries, professional artist, and founder of the women’s health and wellness community OwningPink.com. She teaches both patients and health care professionals how to make the body ripe for miracles by healing the mind and being healthy in all aspects of life, not just by promoting healthy behaviors like good nutrition, exercise, and adequate sleep, but by encouraging health and authenticity in relationships, work, creative expression, spirituality, sexuality, finances, and living environment. She is leading a revolution to feminize how health care is received and delivered by encouraging collaboration, fostering self-healing, reconnecting health care and spirituality, empowering patients to tap into the mind’s power to heal the body, and encouraging women not to settle for being merely well, but to strive for living vital, joyful, authentic lives full of “mojo.”

Nilofer Merchant: Got a Meeting? Go Take A Walk

Nilofer Merchant’s concept is quite simple: We are sitting 9.3 hours per day on average — and it is slowly killing us. “Sitting has become the smoking of our generation,” she says. So instead of having the typical work meeting, take your meetings outside — and you’ll be surprised by how easily fresh air can drive fresh thinking. I love this video because it continues to reinforce the ideas that I share in my Caroline Jordan Fitness Work Wellness Workshops. The more we can spread ideas that support a more active work culture the healthier (and happier!) our working world will be.

Christopher McDougall: Are We Born to Run?

As an avid runner, I find this TED talk to be inspiring as well as educational. Using his knowledge of evolution, anthropologist and author Christopher McDougall explains the surprising ways that running helped early humans run their world. McDougall’s explanation of why humans are built to move will inspire you to hit the road.

Sheryl Sandberg: Why we have Too Few Women Leaders

The successful author of Lean In, Sheryl Sandberg, leads a TED talk about the glaring lack of women in leadership roles in the workplace. As Sandberg sheds light on some differences between men and women in the office, she gives aspiring female business leaders a few actionable tips to take their career to the next level. This video reinforces many of the concepts presented in Lean In which if you havent read it I highly recommend getting yourself a copy!

Nigel Marsh: How to Make Work-Life Balance Work

Struggling to balance a career with a thriving personal life is hard for most adults, yet there are few resources that address how to tackle this problem. Author Nigel Marsh points out that the only person who can set and enforce boundaries between work and home life is you. His approach to happiness is all about balancing physical, emotional, and spiritual needs.

Elizabeth Gilbert: Your elusive Creative Genius

I love this talk presented by the talented author of Eat Pray Love. As a woman working in a creative career I really relate to the fears Gilbert talks about in her speech. “We’ve completely internalized and accepted collectively this notion that creativity and suffering are somehow inherently linked, and that artistry in the end will always ultimately lead to anguish — are you guys all cool with that idea?” Elizabeth Gilbert’s talk aims to shift the way our society thinks about creative genius, hoping to to help artists manage the emotional risks that often come hand-in-hand with creativity.

 

I hate to say this, but watching the “Real Housewives” will not make you a better person. These videos will. Its kind of like that Dr. Suess quote “The more that you learn, the more things you will know, the more that you know, the more places you‘ll go.” Your mind and spirit need regular strength exercise too. Whats your favorite TED Talk video? Share in the comments below!

Yours In Health,

Caroline

How to Get Rid Of Sore Muscles.

Got Sore Muscles? Read this article with helpful tips on how to relieve Sore Muscles and help your body recover.

Sore Muscles

Sore Muscles

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Having Sore Muscles is common after a workout and its usually a good sign that you are getting stronger.  Minor aches and pains are simply indications that muscles are adapting to your fitness regimen. But sometimes sore muscles can throw a kink in your well intentioned workout plans, especially when it hurts to raise your arm above your head. No one is immune from “delayed onset muscle soreness” and learning how to manage sore muscles will help you improve future workouts. Read on for everything you ever wanted to know about sore muscles and the dreaded “muscle hangover”. With these top tips you’ll be able to relieve sore muscles and train smart to get stronger!

Sore Muscles 101. Muscle pain explained. 

What causes sore muscles? Delayed onset muscle soreness, or DOMS,  is the soreness you experience 24 to 48 hours after intense bouts of exercise. DOMS begins with micro-tears that occur inside your muscles during your workout. These micro-tears set off an inflammatory response and your body’s immune system works to repair the damage. This causes swelling and fluid buildup in and around the muscles creating excess pressure  which sends an “ouch” signal to your brain.

Immediate soreness – the pain you feel after racking the weights or stepping off the spin bike – is likely due to the accumulation of metabolic by-products inside your muscles. When hydrogen ions break away from lactic acid as it enters your blood stream, they trigger pain receptors. But this pain often dissipates 30 minutes post workout when your body flushes out the waste.

Good news is that soreness, especially DOMS, doesn’t have to derail your training. Its most often caused by activities that challenge your muscles in new ways they aren’t accustomed to, like starting a new routine or rapidly upping the intensity of your current one. Whats more, the recovery process that occurs within a muscle during an initial bout of soreness helps to protect it from future soreness. That means the same workout performed a few days later wont cause the same degree of soreness, if any. Not only are your muscles becoming stronger and better able to handle the force, the proteins inside your individual muscle cells adapt in such a way that makes them more resistant to damage.

The same micro-tears that cause soreness also play a role in building muscle, so it’s practically impossible to prevent soreness entirely. However by carefully following a moderate rate of progression, avoiding extreme changes in your fitness routine, and ensuring adequate recovery between sweat sessions you can reduce your chances of recurring “show-stopping” muscle soreness.

How to avoid super sore muscles. Take these steps to improve performance, train smart, and prevent sore muscles from becoming a regular recurrence in your workout routine.

Prevent Sore Muscles Before Your Workout

FUEL UP with inflammation fighting foods. Eating to aid muscle repair is easier than you think. That’s because the same healthy clean foods you eat to prevent heart disease will help keep post workout pain at bay too. “A heart healthy diet can be considered a muscle recovery diet as well, because both are rich in foods that contain compounds, including antioxidants and essential fatty acids that have been shown to help reduce inflammation.” says Nancy Clark, RD and author of Nancy Clarks Sports Nutrition Guidebook. “Make sure not to forget the protein which protects muscles from being broken down. Protein eaten prior to exercise will be ready  to be put to use when exercise stops in order to start repairing and building muscle.” says Clark. Combine dark hued fruits or veggies with good for you fats and some protein in a pre-workout meal. Good choices are a bowl of fresh fruit (strawberries, bananas, and kiwi) with non-fat Greek yogurt topped with silvered almonds or a romaine salad topped with blueberries, walnuts, and a drizzle of olive oil.

Perform a Dynamic Warmup. Though it may feel good, studies have found that static stretching (holding a position or stretch) before a workout wont reduce soreness later. INSTEAD do a dynamic warm-up where you move your body through functional movements at a lower intensity than your actual workout. A dynamic warmup will enhance blood flow to your working muscles and increase their internal temperature, potentially making them less prone to damage. If cardio is in your daily workout plan, start by doing 5 to 10 minutes of the same activity at a lower intensity like walking or jogging before your run. If you are headed to the weight room try performing one set of each exercise using body weight or 50% of the weight you’ll be lifting that day. Try this dynamic warm up video before your next run, bike ride, or workout to prevent sore muscles.

Dynamic Warm Up Exercise Video

 

Prevent Sore Muscles DURING your Workout

Slowly Increase Intensity. One of the most common culprits of soreness is stepping up your program too quickly. Taking a more gradual approach will not only protect you against soreness, it will also help you progress more smoothly. Lifting too much too soon can lead to over-training, which occurs when your muscles don’t have adequate time to recover between workouts. You end up breaking down the muscle more rapidly than it can rebuild itself, which is counter-productive. Avoid this by following the 10 % rule : upping your weights by 10 percent each week once you feel that you can complete all the sets and reps at your current level. The 10% rule is a good guideline, but always make sure to adjust intensity gradually to fit your needs. Keep a log book where you record each workout is an ideal way to make sure you’re consistently boosting your intensity at a rate that will build strength while minimizing soreness.

Prep For Circuits. You know that performing circuits has its benefits (saves time, torches calories, boost endurance, to name a few). But if you want to be able to walk a few days from now, ease into them slowly. If your current training program involves bouts of rest between exercises, then you’re giving your muscles time to reabsorb the flood of chemicals that can cause soreness later. But if you’re diving in to a super circuit routine, it can take your body even longer to recover afterwards, because you will be coping with the combination of soreness as a result of challenging your muscles in completely new ways, plus the swamp of chemicals that has accumulated when you scrapped rest between exercises. Your solution: gradually chip away at rest periods. If you currently take 60 seconds to rest between exercises, reduce that time to 45 seconds next week, 30 seconds the following one, and 15 seconds the week after that. Within a month, your body will have learned to move those chemicals out of your system more rapidly, so it can handle the back-to-back exercises in a super circuit without leaving you sidelined with soreness several days afterward.

Prevent Sore Muscles After Your Workout

Chase Your Workout with Carbs and Protein. “The ideal post-workout, soreness reducing snack contains a ratio of about four parts protein to one part carbohydrate,” says Declan Connolly, PhD, exercise physiologist and director of the Human Performance Lab at the University of Vermont. “Protein helps repair muscle damage, which is essential for reducing soreness. Meanwhile, carbs help your body better absorb protein so it can do its job.” A study of US Marine recruits found that those who supplemented with both protein and carbs after a period of basic training experienced 17 percent less muscle soreness one day after a six-mile full gear hike, compared to a five-percent increase in soreness among the group that supplemented with carbs only. Try a bowl of quinoa or brown rice with chicken, a protein smoothie with whey protein powder, and a piece of fruit. When I’m busy I LOVE mixing up a quick protein smoothie, this is my favorite apple protein smoothie for busy days.

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Hydrate!!! Your muscle cells need water, so when it comes to recovery, dehydration is one of your biggest enemies. Try to drink one 20-24oz bottle of water for each hour of exercise. Hydrate responsibly!

ICE ice baby. The reality is, once your workout is over, the damage is done. But applying ice to the muscle groups you worked the hardest can help blunt the inflammation response to those micro-tears, so you experience less swelling and less pain. Place zip lock ice bags on the top of your muscles for 20 minutes at a time. Take a break for 20 and repeat as much as needed to keep inflammation in check. Super sore? Give your body an ICE BATH. Read my step by step guide on how to take a bath in ICE!! Trust me it works…. Im not crazy, just cold 😉

Epsom Salt Baths. Not a huge fan of the cold? Grab the bubbles and pour yourself a hot bath tub. Epsom salt may sound bogus, but its a technique used by many athletes and gym fanatics use to promote recovery during intense periods of training. Magnesium – the key component of Epsom Salt — performs more functions in more systems of the human body than virtually any other mineral, including regulating the activity of more than 325 enzymes. Medical research indicates that magnesium may reduce inflammation and relieves pain, making it a beneficial in the treatment of sore muscles, bronchial asthma, migraine headaches and fibromyalgia. Soaking in Epsom salt is an inexpensive way to help ease tired, achy bodies so you can revive and enjoy all of your hard training days. Learn all about the benefits of magnesium sulfate and get my much more enjoyable recipe for an Epsom Salt Bath.

Massage Sore Muscles On a Foam Roller or yoga tune up therapy balls . Known as the “poor man’s massage” simple myofascial release exercises will help you keep your body healthy in the long term. Foam rolling exercises are  great for pre-workout preparation, tune-ups between workouts, and at the end of a hard training day. If you really want to prevent DOMS from derailing your workouts, rolling your muscles for 10 minutes can reduce post-exercise soreness by 30 percent. Read my Foam Rolling Guide or try any of my quick foam rolling videos on youtube below. Now go get yourself on a foam roller and work out the kinks in your sore muscles!!

Sore Muscle Q&A: 

“How can I tell the difference between soreness and a strain?” IF words such as “throbbing”, “stabbing”, or “popping” enter your vocabulary while working out, you may have strained a muscle. Another sign of a strain (which is a large muscle tear): the pain persists even when you stop doing the activity or lasts consistently for longer than a few days. Soreness that occurs during a workout, however feels uncomfortable, but the pain should let up when you stop. If you think you may have strained a muscle, stop what you are doing immediately and see your doctor.

“If I am sore after yesterdays workout, can I still exercise today?” Yes, but with some adjustments. If you are resistance training, its recommended not to exercise the same muscle groups on two consecutive days. If you’re feeling sore, perform a low-intensity activity, such as walking, yoga, or swimming. These activities will help temporarily relieve stiffness and it will feel good to get your body moving to shake off the sore muscles.

“If I don’t feel sore after a workout, did I not work hard enough?” I recently went off on a rather funny rant on this fitness myth. This is a common misconception. You dont need to feel sore to experience strength and other performance gains. While tiny muscle tears are an inevitable consequence of working out, if you increase your intensity at an appropriate rate, it will help reduce your chances of experiencing significant soreness.

I hope these videos and suggestions can be helpful resources for you in getting rid of Sore Muscles and feeling your very best. Bookmark and save this page for those work days where your need some sore muscle T.L.C. If you liked these videos, please hit LIKE and SUBSCRIBE to my channel for more content to help you feel your best. And if you know someone who could benefit from this post, please share it with them. Everyone deserves to feel good and live in health.

I encourage you to EASE intro a stronger, more fit you. Take the time to develop a well-rounded, balanced workout program that gradually builds your strength, cardio, and flexibility. DON’T seek soreness. Look instead to build a quality fitness program that gets you results for the long term. Train smarter and you will get stronger!

Here’s to you and a healthy, active lifestyle.

Caroline

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at carolinejordanfitness@gmail.com 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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How To Use Positive Affirmations for Health, Fitness, And Happiness.

Affirmations are a powerful way to cancel or correct old negative thoughts or ideas. Here’s how to use positive affirmations for improved health, fitness, and happiness.

Win with your words! Here’s how to use Positive Affirmations in your life for improved health, fitness, and happiness. 

Recently I went to coffee with one of my spin students. He has been coming to class for 5 + years and has always been one of my favorite Equinox members. During our conversation, he pulled a piece of paper out of his gym bag. On it he had written quotes and words from my spin classes that he had collected over the years. “The challenge is there to teach you you are stronger than you think you are.” “You are strong. You are unstoppable”. He said these positive affirmations and motivating mantras combined with the high-energy movement of class allowed him leave his workouts feeling empowered. “After spin class I feel as if I can accomplish anything. It’s 45 minutes of non-stop positive energy and that’s exactly what I need to succeed.”  I was touched, I had forgotten how powerful words can be. It’s true, words can be used to motivate, empower, and inspire us on to success. When used properly, positive self-talk and positive affirmations can change your life.

Words have tremendous power over our minds, bodies, and our performance. It has been said, performance is 90% perception and 10% reality. Each of us is constantly engaging in our own internal thought processing. We talk to ourselves and interpret our situations based on our own perceptions of what is going on around us. If our self talk is positive then we function quite well. If our thoughts are irrational, exaggerated, or negative then we may become anxious or emotional and our performance is likely to decline.

Positive Thoughts = Positive Actions = Positive Outcomes.

Thoughts and attitudes are cognitive in nature. Our perception and thoughts often lead to an emotional response. These thoughts and emotions then provide direction and control over our actions. That’s why it is critical to become aware of what thoughts and self-statements are running your actions and ultimately your life.

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Words that work: Defining Positive Affirmations

One powerful way to structure our thoughts and transform our goals into results is through the use of positive affirmations. A positive affirmation is a strong, positive, self-statement, spoken in the present tense about a goal that has the potential for being accomplished. It is a pre-planned statement of an aspiration, presented to the mind as if it has already been achieved. You present it to the mind in the present tense rather than the future tense. Although intellectually you know your goal is in the future, successful mental programming dictates that it be stated in the present tense as an already realized fact.

Positive affirmations are a powerful way to cancel or correct old negative thoughts or ideas. Negative thoughts are carried in our mental computers and are the source of self-limitation, fear, inhibition, and frustration for all of us. In contrast, self-image, health, physical abilities, relationships, and competition can all by affected positively by the repetition of an affirmation or positive thought.

A positive affirmation creates an attitude or posture in life that says “I can do this!”. It is a conscious, carefully worded positive statement that guides our behaviors in a constructive way. It empowers us to replace old pessimistic scripts with new creative phrases to help us realize our dreams. Words are effective tools for transforming our perception of daily events and in turn our actions towards positive results.

The mind and the body are so well connected that the body often doesn’t know whether a phrase or image is real, dreamed, or imagined. So when your mind creates an image of success, your central nervous system and whole body will process that image as if it were real. Most of the time our actions are reflections of our mental pictures. So choosing the right words and thoughts can make or break your performance.

I often use positive affirmations when teaching my group fitness classes to help others reconstruct their thoughts. I encourage participants to think empowering self statements like, “I am healthy, strong, fit, and full of energy.” or repeat a mantra during their workout such as “strong, focused, motivated, dedicated.” These mantras or affirmation phrases aid in overcoming mental obstacles and accomplishing workout goals with a positive attitude.

How to Use Positive Affirmations

Whenever you want to maximize your chances of getting the results you want, affirmations are one of the fastest ways to get there. If you want to create real changes in your life, use affirmations to:

  • Improve concentration
  • Relax and sleep well
  • Build self confidence
  • Accelerate learning of skills
  • Deal with fear and negativity
  • Heal quickly from sickness or injury
  • Increase endurance, strength, and performance
  • Train faster and more efficiently
  • Improve relationships
  • Improve quality of life and wellbeing

The subconscious mind is literal and factual in nature, just like the hard drive of a computer. It receives information exactly the way you present it. That’s why when using affirmations, its important not to use statements that are negative “I hope I don’t crash during this race” and instead use statements in the positive “I have worked hard and I am well prepared for this race” Positive affirmations need to be presented in a specific way to optimize their effectiveness.

Guidelines for creating positive affirmations that work:

  • Use the Present Tense. Act as if it is already happening. Instead of “I want to be fit” use, “I am healthy, strong, and fit.”
  • Use a Positive Outlook. When you use negative words they may be taken into your brain without your awareness. Negative thoughts are like affirmations for what you DONT want! Affirm what you do want to have happen instead. Rather than saying, “I have problems with food and eating well” say “I choose to eat well and nourish my body”
  • Use self-image statements. When possible, construct your affirmations beginning with “I” or “I am” or “I enjoy” or “I choose”.
  • Keep it short, clear, and specific. Make your affirmations a phrase that is a clear statement of your feelings. This way you can easily remember the phrase and your mind can take it in.
  • Make them permanent. “I am strong” “I love exercising in the mornings”
  • Use mood words. Include words that suggest strong, positive emotions. “I am full of energy and positivity” “I always get excited for workouts”
  • Anticipate success. When creating your affirmations, don’t let your critical side limit the phrases you create. Use whatever thoughts work for you and inspire you.
  • Use cards, post-its, smart phones, vision boards, text reminders, whatever works! Write your affirmations in on something you will look at often. Your computer desktop, fridge magnet, car dashboard, or bathroom mirror – anything works if it works for YOU. I have my affirmations on my smart phone alarm clock. When I go to turn off my daily alarm I see the words “Today is going to ROCK!”.

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Here are a few samples of positive affirmations around health and fitness:

  • I am healthy, happy and radiant.
  • I appreciate and love my body
  • I love feeling fit and strong. It is easy for me to eat well and exercise regularly
  • The older I get the healthier I become
  • I radiate good health.
  • I am calm and at peace
  • I am focused and motivated
  • My sleep is relaxed and refreshing.
  • I have all the energy I need to accomplish my goals.
  • My body is healed, restored and filled with energy.
  • I have abundant energy, vitality and well-being.
  • My body maintains its ideal weight and health
  • I am filled with energy for all the daily activities in my life.
  • My mind is at peace.
  • I choose to be at a healthy weight
  • Every day, in every way, I am becoming better and better.
  • I am healthy and happy.
  • I love and care for my body and it cares for me.

You will want to attach positive emotions to your positive affirmations. Think about how achieving your goal will make you feel, or think about how good it feels to know that you are good at something. Emotion is a fuel which makes positive affirmations more powerful. If you find yourself simply parroting the words of your positive affirmations, instead of concentrating on their meaning, change your affirmations. You can still affirm the same goals or characteristics, of course, but rephrasing your affirmations can rejuvenate their effectiveness. Don’t be discouraged if your positive affirmations don’t seem to help at first. Instead, think about how you are using them. Do you really believe them? If you don’t believe the affirmations, they can still be effective, but it will take longer. If you’re tired of waiting, make sure your goals are attainable and set reasonable expectations for when you want to attain them. Use affirmations to counteract negative scripts or to accomplish small goals, and you will eventually develop the confidence to tackle bigger issues. Your goal should be to repeat your affirmation daily and OFTEN. Morning, noon, night and in-between. Repetition builds belief and positive belief builds success.

It’s important to keep experimenting with new ways of thinking until you find the one that is right for you. Next time you are upset, listen to the words you use with yourself. Notice if they are reinforcing old, worn out ways of thinking or encouraging a fresh outlook. Try to choose words that invite constructive changes.

In our busy, fast paced lives our minds are often flooded with negative, fearful, or worrisome thoughts. That’s human. But it’s important to work against these negative thoughts by strengthening our mind with the use of positive affirmations. A positive affirmation is like a mental pushup. Do a bunch of them and your mind gets positively BUFF. When you change the way you talk to yourself, you feel happier, stronger and healthier as a result. I’ve said it a million times and I’ll say it again: positive thoughts = positive actions = positive results!!

Change your thoughts and you will change your world. Whats an affirmation you’ll be using to live a life you love??

“I am healthy, strong, full of energy and vitality. I make great money helping people accomplish their goals and dreams”

Keep smiling,

Caroline

For more uplifting feel good fitness Check out my book, Balanced Body Breakthrough. It will help you keep your mind, body, and spirit in great shape !!

If you liked this post or have a loved one who could benefit, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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Gym Bag Playlist. Gear up and Get After It!

971720_10101995563247083_1671868094_nRecently I was one of the featured fitness pro’s for an American Council Of Exercise article “Whats in A Trainer’s Gym Bag”. I loved the idea of the post so much, I thought I’d share my gym essentials with you in a blog post.

It’s true, long days require you to come prepared. If you pack your gym bag full of some essentials you’ll never have to worry about losing motivation or forgetting your socks! Here’s what I keep with me to fuel great workouts from start to finish:

Caroline’s Gym Bag Playlist. Gear up and Get After It!

    • ZICO coconut water. It’s my go-to pre or post workout drink. My favorite flavors are natural and passion and I’m dying to try the new ZICO latte flavor.
    • Extra hair ties. The no crease style has become super popular in San Francisco – pop your hair up in a pony tail for a class and take it down after without a weird kink (brilliant!)
    • A good pair of earbuds to keep your music pumping. Love this stylish pair from Diane von Furstenberg.
    • Kind or Lara Bars
    • Zip lock bag of almonds or trail mix. Portioned out for an easy on the go energy fix.
    • Yoga Tune Up Balls. Easy DIY deep tissue massage on the go. These are perfect for pre exercise muscle prep or working out the kinks post workout.
    • iTRAIN. Online downloadable podcasts for all fitness formats (running, bootcamp, pilates, stretching, elliptical, cycling, etc). Updated weekly with top trainers from around the world (myself included). iTRAIN is great for when you want to take a class but there isnt one on the schedule at your gym. I load up a few on my iphone in advance so that I have a few options to get me motivated for a fun guided workout when I get to the gym.
    • Vega One Nutritional Shake. Vega One is a clean, plant-based protein shake that is made from natural, whole-food ingredients. No need to be vegetarian—just mix and enjoy. Im obsessed with the vanilla chia flavor – I pack it in zip lock baggies and mix when I am on the go. Its seriously delicious. Since it can be expensive at Whole Foods, I buy my containers off Vitacost.com. Its the BEST resource for all your vitamins/supplements at cost and they are always offering great deals and free shipping on orders over $50 dollars.
    • Extra small bag for workout shoes or stinky gym clothes – no cross contamination allowed!
    • Two pairs of socks. I like to have an extra pair just incase. I love lululemon ultimate no show run sock – it comes in fun colors and keeps my toes feeling great.
    • BPA foldable water bottle with funny sayings to keep you smile as you sip. #tooninjaforthis
    • Gym Bag Pump Me Up Playlist. Nothing motivates me more than a strong beat. Heres the playlist I’ve been sweating too lately, pack it with you for your gym workouts and get after it!!

Whats one thing you have to pack in your gym bag to ensure a great workout? Leave your #1 item as a comment below. Stock up your gym tote with all of the above and you’ll always feel geared up for a great workout!

Caroline

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