Everything you desire and aspire to be already lies within you. Search inward and this transformation will occur from the inside out, spiraling out into the collective. Our world will change reach toward the light and it all starts within you.
When you watch COCO one too many times....🎺💞
I am so thankful to have had the honor of speaking to this group of women in Honduras 🇭🇳
They came with an open mind, an open heart and the message and the love was received 💕
All we need is someone to believe in us. Someone to care. Someone to guide us, love us, and light the way 🙏🏽
My heart is full ☺️♥️
💫Live like you have nothing to lose and everything to gain. 💫
**Wait first of all I want to know everyone’s favorite adult beverage!🥃🍸🍺🥂🍷🍼
Okay, now that I know that...please live and love❤️ your life. When you live your life with the 🌟excitement of learning from experience instead of the fear of failing or losing you create a more positive LIFE✨!
When you create a more positive life everything starts to look brighter☀️, more beautiful🌹, clearer🙌, and most of all exciting🤗!
You are in control of your life and how you respond to what happens to (or I think FOR) you! Two hands on the wheel but don’t be afraid to gain from every situation and keep it positive
💋just like #ellewoods
Love is what we are born with. Fear is what we learn. The spiritual journey is the unlearning of fear and prejudices and the acceptance of love back in our hearts. Love is the essential reality and our purpose on earth. To be consciously aware of it, to experience love in ourselves and others, is the meaning of life. Meaning does not lie in things. Meaning lies in us.
― Marianne Williamson
It’s late ⏰
I’m already comfy and snuggling in bed with the kids 👩👧👦
I’m still getting over my cold 🤧
I had a crazy day, umm... kindergarten kids-1, freshly spray painted basketball poles-0 🤦🏼♀️
I will FULL of excuses tonight! But then I remembered all the positive things my accountabili-buddy has been saying in our online motivation group. .
Tonight she said “Almost didn’t workout But I told myself I had to Show up for You❤️❤️
I could let you Down!! You Show Up EveryDay👍🏼🏋️♀️!!”
That was the kick in butt I needed to get up and get it done. Cue the “I knew I wasn’t going to regret that” face 😏 #nevermissamonday
Tomorrow I’ll be 29. Honestly part of 27, and all of 28 have been the best year to date. a few highlights- I received full custody of my children, moved in with the love of my life, mom is free of cancer, I reinvented myself, restarted my business, put on 32 lbs, deadlifted 255 lbs, moved to a new town in the most magical place, I wake up next to my love every day he is home from work, started a new job, let go of toxic things, put myself first, and started to believe in myself again. I Can’t wait to see all 29 has to offer 🥰🥳☺️here’s to another year of life, with ALL of its ups and downs, and side to sides. Cheers 🍻
Five books this week's guest, Bernie Mayer. He has a lot of wise things to say. Like: “What we really need right now is the capacity to work on longer-term problems on a much more global level. And in order to be able to do that, we really are going to have to begin to learn to think differently, to interact differently, to communicate differently, and we just, over the eons that we’ve developed to who we are, have not had to do that, so that’s very scary, but it’s also very exciting.”
Listen to the podcast by clicking the link in our profile (and hearing it on our website) or listen on iTunes, Stitcher, or your favourite podcatcher. .
#onconflict #onconflictpodcast #juliamenard #gordonwhiteconsulting
#collaborativeleadership #executivecoach #executivecoaching
#teamwork #cohosts #onair
Positively LOOPY after two LOOOONG days of filming for my next big project!! I’m *completely* revamping my online flexibility training programs, and I’m SO EXCITED to tell you ALL about it!! ...but not just yet 😆 Details coming SOON!! Thank you SO so much, @sharedcultureconcepts
for doing a kick-ass job with video production, modeling, and of course, endless giggles 😂😘
I've tried so many different ways to make myself feel better about myself. .
I ate healthy meals - but continually ate until I felt full. I tried gyms. I tried a gym at college (it was even free). I tried a gym that I chose and paid a membership for. I went with friends and I even went with my dad. But, nothing made me feel comfortable in my own journey.
I had to make a decision to do this for ME and no matter what others think about it or me - I will do this. I made a conscious decision to better myself mentally, physically and emotionally.
Not even a full month into this journey and I am so excited to keep going. I'm reaching for my goals and I'm hitting some of them. If you're excited for a positive change, comment a ❤ or fill out my link in my bio. .
The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it. .
How about you just try telling yourself “you can”. .
ME TO ME.
🔥💰💵 Mr wonderful sharing wisdom for #moneymonday
Nobody else will take care of you, not the government, not the kids, not even your sugar daddy! 😮.
Does this make you feel like you are behind a bit??? ✨ Ya I felt the sameeeee way!
I was 27.... and I knew my finances were causing me stress and shame.
If you feel the same way, there’s HOPE.... •••
I got you boo, sometimes I hold hands, but most of the time I hold hearts ❤️... I love what I do, I’ve seen God move in our business, and I can’t wait to help more people become #financiallyindependent
#mindsetshift #moneytalks #servicingothers #abundance #freedom #novembertoremember
BOOM 💥 Proud of another goal met! ❇️
My first online program has officially started! Today was day 1 of 12 weeks!! Almost sold out too! I’ve taken my work that I’ve taught around the states—and created an online version! Game-Changer... I was nervous but that never holds me back 😉 ❇️
I have an amazing group of women to shift and transform mentally—which WILL impact the goals they want over the next 12 weeks!! ❇️
Now, I need to prep to speak st a conference this Saturday on Long Island 🙌🏻🙌🏻🙌🏻
PS... you can still work with me in other ways ;) I've got a few things:
28 Giveaway ( fitness and nutrition ) December
PM me ;) xoxo
“Whatever is good for your soul....do that”🔥
For months, I have felt lost. Lost in my personal life. Lost in my running. Lost in my health routine. Lost in my business. ▪️
Then came wake up calls in the form of the scale and an order of pants. 20 lbs gain over of the summer 😳 due to emotional eating and depression.
The same week, I found out my favorite program was coming back better than ever and i knew I HAD to be a part of the coach group with the creator of the program...Uh yes please.😂 Then Chicago marathon came along and lit the 🔥 I had lost. As soon as the lottery opened, I entered with a lofty time goal. ▪️
All the sudden, my soul was lit on fire dancing and training plans were researched. Today was Day 1️⃣ of training for Shamrock and Blue Ridge Marathon. I ran in the freezing rain ☔️. For the first time in two months I actually looked forward to running. Day 1 is in the books and I go to bed tonight with a happy soul. ▪️
Even if I don’t get into Chicago, the #fomo
had made my souls happy and brought out that fire.
It's that time of year again.... Bing Crosby is crooning A White Christmas and it makes you want to claw your eyes out.
If you see one more commercial for a cheesy Hallmark Holiday movie staring Leanne Rimes, you are going to throat punch someone.
You miss your dad. You wish things were different, but they aren't. Family life is complicated.
You stay hulled-up in your home instead of dealing with psycho holiday shoppers who have clearly forgot the #reasonfortheseason
You just wish you could close your eyes and wake up in January.
IT DOESN'T HAVE TO BE THAT WAY!
Join Melissa, Weight Loss Expert, Founder of The Honest Weigh, and notorious holiday hater for this daily live series that explores ways to slay the season without guilt, stress, anxiety, or crushing grief with guest experts in:
Finance & Budget
Stay informed. Link in bio. 💋 #holidaygrief #codependency #aahospitality #divorcedmom #divorcecare #anxietyrelief #singlemom #ihatechristmas #mindpower #mindsetcoach #mindsetshift #manifesting #mindsetofgreatness
I used to be the queen of excuses 👸🏼 I always had a reason why I couldn’t stick to any of my health & fitness goals and it was never MY fault...🙄🙈
I convinced myself I didn’t know how to start 🤷🏼♀️, that I didn’t have the time ⏰, and that my body was just couldn’t change 🤦🏼♀️
I wish I could go back in time and shake myself and say “it’s never going to be the right time! You have to make time. It’s going to be messy and awkward, but you just have to start” 👊🏼
Two months into my lifestyle transformation & my only regret is not starting sooner. I can’t change the past, but I am waking up everyday and taking action to create a bright future for myself ✨ if you’re ready to join me, we’ll work together to ditch the excuses 👯♀️ Comment “I’m ready” below & I’ll reach out 💕
FACTS ⬆️and yes I need to charge my phone 😂
“How do you stay so motivated”
Oh you mean me? The girl cuddled up in her bed all day with her son watching movies 🎥 because he’s home from school in observance of Veterans day.
Plus it’s cold outside so it’s time to hibernate, naturally💤
Well, I do one of two things:
☝🏽 I follow my Fit4Life Method. I created it for others because it is exactly what I do to reach my fitness goals every single day.
There are a TON of healthy habits in the first section alone, that will automatically increase your energy levels🔋which will in return, make you feel amazing and therefor more motivated to get things done.
✌🏽 I look at my vision board. I keep it right next to my bed.
If I am wasting away the day with no good reason, spending an entire day not getting any closer to my goals, I feel so guilty looking at it. 👀
So I ask myself, how bad do I really want to be that person that I envision❔❔
To answer this question. I don’t stay motivated. 🤷🏽♀️
I simply follow a method that pushes me to feel my best and hold myself to a high standard 🥇because I know that I can accomplish my goals.
I also know that the only people who accomplish their goals are the ones that aren’t motivated and do the work anyways.😜
So I ask you, did you push yourself today to follow whichever method you are following?🎯
Comment below what you got done today!! ⬇️⬇️⬇️
We all get the munchies at some point.
Are you going to get some junk or something like a prepared healthy snack?
Are you ready?
🔹 Follow for more
👉 Special FREE Report
⠀⠀⠀'Melt Belly Fat' ↪ Visit the link in our BIO
Pushing through a workout, is an excellent example of how we push through in life. .
Think about it? Working out is intense (if we are doing it right!), half-way through an exercise, we get that inner voice telling us: that’s enough, you can stop, you’ve done enough. Ugh that, little annoying voice is a winner at the game... a lot of times 😐 .
BUT, when we train with discipline and make it part of our everyday lives (so that it doesn’t feel like an obligation), we strengthen both our minds AND our muscles 💪🏽... little by little, that voices starts telling us: You got it! Keep going! Almost there! Right?!✨ YAY for this voice!! .
It all takes practice, perseverance, and self-discipline. In life, in relationships, in fitness. Good lasting things, do not happen overnight. .
Next time you feel like quitting during your workout, remember that action is completely revelatory of how we deal with life in general. Do we want to be quitters? Or do we want to be achievers? I’d like to be an achiever and I’m sure you do too ✨
Savasana - The Cool Down -
Why are they so important?
for anyone who practices yoga and has been to any type of yoga class (online or offline) has heard about Savasana and how crucial it is at the end of your yoga practice. I’ve been told or read multiple times from multiple references to not get up until savasana is over. 🙏🏻
And for anyone who does any type of physical activity - cardio, weights, running, etc. knows that you’re supposed to do a cool-down when you’re done. 🏃🏻♀️
Both have their own separate reasons and some of the same reasons. But one that I have been thinking about a lot lately is the reason of letting it soak in.
Laying on my back in savasana after a full yoga practice, I feel a sense of happiness within my heart space, very calm and fulfilled. I really feel that feeling and let it soak in. I let it seep into the corners of my mind and heart that feel fear and doubt. Letting the nutrients of the practice settle in. 🧘🏻♀️
At the end of my 30 minute workout, I feel as though my body is a furnace. 🔥 (bc it is) My face feels hot and red, my body feels so warm from the inside as I can feel sweat dripping down my temples. My heart is thumping and beating inside my chest, so hard that it feels like it’s shaking the inside of my body. I grab my foot and do a quad stretch, deeply inhaling through my nose and exhaling out my mouth. I can’t help but not have a sense of pride and accomplishment for all that hard work I just did. As I continue my cool down, I really feel those feelings. I let them soak into every fiber of my being and I carry it with me the rest of the day. 😍
Giving yourself the time to soak it all in after you just did something amazing is worth every second. Because you’ll carry those good vibes with you throughout your day.
More patience at work or with your kids, just the knowing that you did something good for yourself today, feeling a sense of positivity, having more energy to live your life, more gratitude. ✨
If you’re going to put yourself first and do something amazing for yourself - make sure to take the time after to really soak in those good feelings so you can take them with you during the rest of your life ✌🏻❤️
quote from the @abundancewitch
Just because I’ve been quiet on instagram doesn’t mean I’m not doing some rad shit.
I’ve been uplevelling and in that uplevelling has come quiet power that can’t be described. I only feel it in my cells as magic happening.
In that quiet power, I don’t feel the need to constantly post... only when I feel inspired or when I have something important to say. Some amazing things are being created behind the veil of social media and... and I’ll be sharing more soon. .
Let this be a message to find your “quiet power” or your”loud power” - whatever feels aligned. Just step into it... it’s time and here if you want it.
Love K x
Discovering my WHY has shifted my mindset from feeling like “ I have to workout” to “I get to workout.” It’s not about forcing myself to do something I don’t want to do anymore. Now I look forward to my workouts. I look forward to feeling my endorphins. I look forward to accomplishing something hard. I look forward to become stronger and more fit. My WHYs were right along side me tonight, cheering me on the whole time! .
3 years ago, I hated to workout. It was always a chore and I never understood why I couldn’t be fit. I’ve learned so much personally these last 3 years and I thank being a coach everyday for giving me the opportunity to coach others on their journeys as well. Together we are stronger, we keep each other accountable and we make a difference!
Long before having a family of my own I struggled. With my weight, my confidence, my anxiety.
I wish I could go back and tell myself 10 years ago that it is going to be hard. All of it. The career, the mortgage, the husband, the kids but you are STRONGER than you think!
...Stop caring so much what people think.
...Stop being afraid to take chances. ...Stop waiting for things to fall in your lap. ...Stop telling yourself you can’t. ... And PLEASE stop being so negative!
Today, I definitely don’t have it all figured out, but I have learned that life is better when I take care of me, when I don’t worry so much about what others think, when I challenge myself to do hard things, when I dream big and take action, and when I am positive! ❤️
I don’t know if these mindset shifts ever would have happened if I didn’t start the journey 2 years ago that led to being an online health and fitness coach. What a gift it’s been to work on myself and help others at the same time!
Tomorrow, I’ll be hosting a coach sneak peek and sharing all about my story and how life has changed.
If you are interested in listening to more, message me or check out the group on my Facebook page.
#positivevibes #takechances #challengeyourself #momof3 #teacher #girlmom #last90days #postpartumfitness #postpartumdepression #mindsetshift #createyourfuture #dreambig #momminaniteasy #toddlermom
As my day comes to an end and I'm in full Mommy mode getting Evie ready for bed and clothes out for tomorrow, I had to snap a quick picture of myself. I love what I see of myself. Not in a conceited way. More of a journey that I have gone through this year alone. Starting the year with a major low and ending this year preparing my life for many great things. I'm learning my life will not be like anyone else's. My parenting skills will not be perfect and everything will be a learning process. I'm learning that love is unconditional and what isn't meant for you is okay. Also, I'm learning that I don't need permission to be happy. My happiness came back the moment I cried my last tear of disappointment for this year. People and events that departed my heart. It has been hard but a learning lesson nonetheless. I'm only looking forward to 2019 and all that it has in store for me and my daughter. .
#bedtimeselfie #mondaymood #foodforthought #blackmomsblog #mindsetshift #loveyourselfmore #selfcarematters #blackisbeautiful #iloveme #onwardandupward #shorthairdontcare #stillcutetho
Did you set a goal? Be proud of yourself.
Did you take the first step? Be proud of yourself.
Did you share your goal with your loved ones? Be proud of yourself.
Have you made progress towards that goal? Be proud of yourself.
Don’t wait until you’ve accomplished your goals to take a moment to reflect, celebrate and be proud of your accomplishments! Goals are reached because small, sometimes seemingly insignificant markers are reached so that the bigger goal is even possible. 💕
My family’s favorite soup! Perfect for this chilly, Fall evening. 🍲
Mini Meatball Soup
3 carrots peeled and sliced, 3 stalks of celery chopped, 1 onion diced, 2 cloves of garlic minced
Sauté onion, carrots, celery and garlic in a tablespoon of olive oil.
Add 4 cups of chicken broth and two cups of water.
1.5 pounds of ground turkey, 1/2 cup of bread crumbs, 1/2 cup of Parmesan Cheese, 2 cloves of garlic crushed and an egg beaten. Roll into mini meatballs and drop into soup.
Add a bay leaf and simmer on medium low for and hour.
Add noodles and continue to simmer for 8 minutes or until noodles are cooked. Add 3 cups of spinach right before serving.
Each individual gymnasts has natural strengths that they can use to their advantage! We work closely with athletes to uncover and utilize these strengths to help them achieve their goals 💪
Gooey Marshmallow @bathandbodyworks
candle and a grateful jar my husband and I started today.
Everyday we will each be adding something we’re grateful for to this jar and reading them all on Sundays! #thankfulgratefulblessed
This will get you out of victim mode!
Dreams💫 can become a reality when you create GOALS 📈and take ACTION💥.
Here are some of my favorite tips on how you can get clear on your goals while having fun💃🏻!
1. Create a list of your goals and post them somewhere you will see every morning when starting your day
2. Think about the characteristic you need to achieve your goals. For example, if your goal is to lose weight a characteristic you would need to achieve this goal could be perseverance
3. It’s important to be VERY SPECIFIC with your goals by stating numbers (i.e. How much weight do you want to lose? how much money do you want to make? how much time do you need to make your goal a reality?)
4. Create a vision board. A vision board is a fun way to start visualizing what you want in your life. Fill your board with pictures of things you want & how you want to feel (i.e. Pictures of you smiling, car, house, children, etc.) You can clip out pictures and words from magazines or go on Microsoft Word and type words out with different fonts and search Pinterest for images
Last week had me down and out. That rarely happens to me. But dang! I could barely breathe thru my nose 🤧. My head hurt SOOOO bad 🤯. My throat was on 🔥. I was miserable. As I started to feel better, I still laid low and took it easy. Last thing I needed was to have it boomerang and come back!
So, today was a test for me. I had so much time off last week.. no exercise, ate whatever sounded/tasted good, which wasn’t much. Slept. So, today. What was I going to do? 🤷🏻♀️ I was already behind in my workout program. It would be easy to not keep going with the program or better yet, just stop exercising. And the holidays are coming so I may as well not worry about what I eat until the first of the year, right?! Ha!
I woke up today and realized there are 50 days left in the year. That also means that there are 33 days until my 50th birthday. SOOOOOO....... I got up and I did the majority of things I set out to do, mainly to exercise and get my nutrition back in check. And guess what?! I had the best workout I’ve had in a long time! My nutrition is getting back to normal and I’m getting work done.
It’s amazing what can happen when you change your mindset. It doesn’t have to be perfect, but you can still feel good about yourself and feel like you accomplish something rather than nothing! So, with 50 days left in the year, what are you going to do? Wait until the new year to think about what you want to do, what you want to look like, how you want to feel? Or start now and be 50 days ahead of everyone else?! You know my choice! ✨
#changeyourmindset #mindsetshift #50daystogo #almost50 #momofgirls #cheermom #competitivecheer
What happens in Mexico 🇲🇽... not gonna stay there! I’m spilling secrets this week inside my FB group. I’ve never been this real and vulnerable before. But it’s finally time. If you want to join me, click the link in the bio.