Good energy is essential for your happiness. In negative times focus on positive thoughts. Those thoughts will help you through your thought times. Let's face it. We all have bad days, some more often that not. That doesn't mean that you have to accept it as such. It's all in the approach. I've had terrible days and still found the strength to smile. Because I know there is always some positivity around. Even if it's just in my head.
Happy Monday👌🍑 #startyourweekright
#motivation comes during not before my sessions these days 😭 Which is ok but kinda annoying at this stage. I blame the weather 🤣😳 Which is just my excuse but i just dont understand why other wise would ill be so lazy 🤔😭 But laziness or weather or any lack of motivation is not stopping me or it should stop anyone from training and being active..
Haven't trained in a week for a season 😪
Couldnt actually wait to come and train because ive missed it so much and hust hate sitting at home doing nothing 🤦♀️
But of course i was so tired setting my alarm to 4.45 am 🤦♀️ and of course couldn't sleep properly because i knew i had to wake up so early for work 🤣 this always happens to me 🙄🤣 but anyway... After 8 hours of shift and like a million coffees 💥 (which by the way makes me more sleepy than awake i think 😂)
I got my ass up and went training 🍑 Felt like drying the whole session BUT I DID IT ANYWAY BECAUSE DISCIPLINE IS MORE IMPORTANT!
Stop believing those lies people tell you that they are always motivated and they always want to train and eat healthy 🙄🤣 because this is so not true. Even the fittest human in the world has no motivation sometimes and wants to sleep all day everyday 🤣
Life happens and mood swings come and go. Excuses will always be in the way. you just have to have a little discipline and do it anyway. You'll be proud of yourself after your session.. So dont give up because your in the "bad mood" right now, keep pushing through and one day you will thank yourself for not giving up 💪💕
3 1312 minutes ago
Have needed this daily at the moment ♨
Peace and quiet.....
It's a game changer for sure ♨
Each serving provides
18 oz. raw ground beef
1/2 cup yellow onion, diced
2 cloves garlic, minced
2 1/4 cups Rao’s Marinara
1 beef broth cube then add water to make 1 cup
9.95 oz. zucchini, chopped
1 tablespoon soy sauce
1 tablespoon Italian seasoning
Add the ground beef, onion, and garlic to a pot and brown over medium heat, breaking the meat up as it cooks. When beef is cooked through, drain the fat and return the meat to the pan.
Add the remaining ingredients to the pot and bring to a boil. Reduce to a simmer, cover, and cook for 20 minutes, stirring occasionally, or until the zucchini is as soft as you'd like.
Serve and enjoy! #tellyourselfyoucan#healthymindset#healthgoals#leanandgreen#winterrecipes#goulash#comfortfood#soupsandstews#warmandyummy
0 321 minutes ago
Over the span of 2 weeks I had three different experiences driving in the snow/ice. Each at varying degrees of risk, yet each time my muscles tightened, my stomach was in knots, and I'd feel my heart race speed up.
Prayer and slathering myself in oils was how I handled all that crazy. You know in The Office when Pam says “I feel God in this Chili’s tonight.”? That’s how I feel about my snow experiences.
Anywhooo, these were my go-to oils for those emotions...
#1 Valor. I have a roller bottle made with valor, orange, and a little cedarwood for my anxious feelings.
#2 Stress Away. Smells like paradise and eased my knotted stomach.
#3 Frankincense. Makes me feel closer to Jesus and really calms me down.
#4 Lavender all day every day for all the things, including anxious feelings.
I'm real thankful for the plants God gave us. I knew I was always thankful for pigs, because, well bacon. But it wasn't until using oils that I reeeally started seeing the immense gift that plants are to us.
What are your favorite emotionally supportive oils? Or which oil do you wanna try?
How important is your confidence in your offer? How important is it for you to be able to show up and put your offer out there consistently? *
I would say it’s one of the MOST important things and will completely determine the success of your business.✨
I’m talking about both your physical program, product, or service AND your ability to make an offer (pitch and sell). *
I was not confident being seen or making offers in the beginning of my business.🙈
It held me back big-time. And is the main reason it took me years to get any real traction in my business.😞
This is why I do what I do and why every piece of content I create is designed to help you get yourself and your offer out there confidently and consistently... so you can get noticed, bring in more clients, and make an impact in the world.🙌
Where are you in your business right now? Are you showing up consistently, making compelling offers, and getting results?
If not, I want you to join me on the LIVE webinar on Thursday: ‘Finally feel comfortable being visible and making offers... even if you hate selling.’
Sign up at 👉👉 gracefulrising.com/confidence
You will learn my BEST tips and tools for you to 10x your confidence (so you can be visible consistently), shift your mindset around selling (so you don’t feel like a jerk when you’re making your offer), and 150% believe in your programs/products/services (so you can pitch your amazing stuff confidently and bring in more clients). 🧚♀️(it’s magic)
Can’t wait to hang out with you! >> gracefulrising.com/confidence to rsvp 👍
P.S. I used to be terrified of being seen and making offers in my business. But after working on my confidence and mindset for 2 years I felt totally comfortable officiating my sister’s wedding in front of 200 people this past June.😁
1 1233 minutes ago
We all have them. Until we get down to the root that caused those beliefs and let go they will run our lives.
This past weekend I had the opportunity to be in a room with 25 other beautiful people where it was safe for me to be rigorously honest, transparent and vulnerable without any guilt, shame, or judgement. It felt so freeing to release the weight of my past. Up until this weekend I never felt I had a voice, I never felt heard. I was in constant emotion of fight or flight. I lived in fear, doubt and shame. My body was always clenched, shoulders up to my neck causing tension that would go down to my hips. In result, I had lower back and hip pain.
I believed that everyone would eventually disappoint me, abandon me, hurt me, so my subconscious would set them up to prove me right. Until I got down to the root that caused my reactions, I was going to keep repeating the same patterns. It’s affected my business, my relationship with Sean and others and most importantly myself. It has been exhausting repeating the same story, living in fear and subconsciously sabotaging my life. It was time to LET THAT SHIT GO! I found the cause that started it all and finally was ready to release! Now, I am able to remove the attachment and the feelings towards those events, and leave it in the past. Those events DO NOT DEFINE WHO I AM NOW. I AM STRONG, INDEPENDENT, SMART, FUNNY AND I AM LOVEABLE. I HAVE A VOICE! I am on the road to recovery as a codependent. I commit to continue my growth and my recovery and peeling away the layers no matter how hard or painful it gets. It’s more painful living in constant fight or flight. I can finally take a full breath and feel the relief, that is a powerful feeling!
1 1933 minutes ago
How do you feel when your children are going through a hard time?
Scared? Worried? Frustrated? Lost? ☄⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are so many ways to lose ourselves as parents. Today I felt like I was failing my children. In my mind I created a VERY long list of what I had done wrong, and called myself all sort of nasty names.
And then when I saw my husband and we were alone and able to speak (cause when does that happen???) I went off on him, blamed him, started fighting with him - UNTIL
THE GET CONSCIOUS FLAG went up...and we went to our own spaces to go work out what we need to word out within ourselves.
This post could go on for days (...probably why I am writing a book) but the point of this post today is to say... That you (and I) are amazing moms! All you give and do is perfect, as long as we are coming from a healthy frame of mind and intending love. That is it. 🤩⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am so grateful right now for being able to share this message to all of you, my heart is expanding as I write. The process I just finished is so powerful and has me in such a loving state - I got up from my work and went straight to G's arms and we had a very constructive conversation.
We will be learning this process as part of the Nourish Collection, a short but effective 4 week program to self-care. If you know someone who would love this comment with a "yes please" and I can forward the specific to you.
1 734 minutes ago
walked into a random gym and got a workout done last week, it felt good. I’ve been in a tough mindset and been really hard on myself because of the way I’ve been perceiving my body. I finally snapped back into my mindset and stopped being so tough.
1. School requires a lot of me right now and this is the last week I have to give it all I got
2. My body is bulking and gaining weight. And while seeing my strength and some gains is really fun, it can be hard to see some gains in the places I don’t want to have them😂
What I failed to realize is that these feelings are temporary and so are my current positions are. I haven’t been making all my workouts but that will change once I’m done with finals this week. Just gotta not lose my mind until then!!
Physio exam this morning and then it’s a workout for me!!
As adults, we often forget to connect with our inner child and play. We misconceive play as a child activity but in reality play for adults can look like playing soccer, collecting stamps, rock climbing, painting etc. I recently read an article that said, “play is as unique to an individual as a fingerprint.” And how true that is. Every individual has their own unique way of play, what could be joyful and fun to one may be miserable to another. Which is why it’s so important to find a type of play that is meaningful to you.
Stuart Brown, founder of the National Institute of Play in Carmel Valley, California, says, “What all play has in common is that it offers a sense of engagement and pleasure, takes the player out of a sense of time and place, and the experience of doing it is more important than the outcome.” Simply put, play has the ability to take us away from some aspects of our reality and allows us to experience pleasure in the process.
Play has also been shown to have many positive affects for adults. Research shows that play is an important means of reducing stress, contributing to overall wellbeing and for those who are highly playful, it has also been shown that better coping skills allow individuals to react to stress differently.
I firmly believe play is essential and has the power to deeply enrich your life.
What kind of play are you interested in?
2 1447 minutes ago
🇩🇪Mein baby wird eines Tages ein Model werden, das spüre ich ❤️ so ein wunderschönes Kind 👶
🇺🇸 one day my baby will be a model, i feel it ❤️ he is such a beautiful kid ❤️
Exactly 1 year ago, we were flying home from North Carolina with a torn bicep and planning for surgery. .
This past year has been full of lots of recovery, frustration, patience, and re-building of strength. .
Any athlete knows how frustrating and difficult it is to come back from a big injury. .
Ryan’s ultimate goal was to rehab in time to qualify for and get back to Official Strongman Games World Championships. .
Not only did he do that, but he did well enough to make it to day 3 of the competition and come out with a 7th place finish amongst the best u90kg athletes in the world. .
This is a man who works 60 hours a week running a successful business, motivates his clients everyday to become better versions of themselves, is the best husband and dog dad anyone could ever ask for, and still somehow finds time to train his ass off to remain one of the top athletes in the world. .
Now here’s to hoping that my 2019 vacation will be somewhere tropical where the only lifting happening will be a drink to my mouth 🌴🍻😁
But for some reason I’m thinking that I’ll be back in that freezing cold arena for another long weekend of Strongman shenanigans 🙄
2 31an hour ago
REALITY!! My SIL texted me this morning about the Monday-ness of this day and she is SPOT ON!! I certainly have a case of the Monday’s! So to ensure my feed is not all “highlight reel” 😆 (do I even have a highlight reel? 🤦♀️), here is my reality for Monday morning: stayed up late last night, overslept a little this morning, still not enough sleep and exhausted, didn’t get my workout done, was late to preschool, was late on another commitment, only finished half my errands, haven’t finished decorating for Christmas, house is disaster, haven’t bought the first Christmas gift, it’s cold and rainy and feels like we haven’t seen the sun in weeks!!! .
But the only Advice I could muster up to give her was that maybe we should just think about what we’re thankful for because we can’t really feel thankful and frustrated at the same time. So Today I’m thankful for a warm dry home. I’m thankful for a wonderful preschool that my daughter loves and teachers who really love her (and don’t judge me for being late). And I’m thankful for a mess of toys on the ground and 3t clothes that need to be put away because I have a healthy growing daughter. And I know there are those who would be blessed to tears to have some of the things I complain about. .
So today I’m thankful for the little things and for everything else, I WILL GIVE MYSELF GRACE!!! #takeadeepbreath#giveyourselfgrace#messyhouse#realitycheck#healthymindset#caseofthemondays#mondaymornings#thankful#grateful#shinebrighter#christmastimeishere
We’ll be your partner in crime (no crime anymore! 😉🇨🇦), through your highest highs and lowest lows.
1 32an hour ago
Focus on the process not the success! 🐛
Put the work and energy into it, let the rest follow...
That's the whole point of detachement. 😇
4 25an hour ago
REACH FOR THE STARS ✨
DREAM BIG, BE GRATEFUL, GIVE LOTS 💗
Last year, around this time of year, I set my eyes on something big! Something that I didn’t think could ever be possible! Something that seemed so far away and more than that, something most would call crazy! Some would say my dreams are TOO BIG. You know what I say?
They think TOO SMALL!
In almost nearing 2 years, I have been welcomed with open arms, I have been mentored, guided, encouraged, coached and cheered on by mentors, leaders, clients, and my incredible team! Never forgetting my amazing husband, boys and family!
But what has been the best discovery was being curious! Curious of “what if” I dreamed big? “What if” I loved what I did?
I love learning and mentoring others in doing what I do!
I love keeping and open heart, a strong spirit and most of all having fun!
So with all that to say! I have received a special invitation to attend the 2019 R+F leadership Retreat, curtesy of my leadership team, to a beautiful resort in Arizona!
Couldn’t be more grateful and excited for what’s to come ahead!
So, my question to you is, are you CURIOUS????
3 22an hour ago
two days until 24. where’s the time gone? 🦋
4 40an hour ago
Introducing another one of our incredible instructors... ✨🎉 .
Hello! I'm Kelly! You'll notice me around in my funky outfits and probably being loud! I am very friendly and approachable, please don't hesitate to have a chat if you need a hand!
I have been a Class Fitness Instructor for five years, having worked as a Dancer and Performer all over the World. I have vast experience in everything from Spin and Circuits to LBT and Clubbercise. My classes are all about having fun whilst working your butt off! In my lessons you can expect to sweat A LOT and laugh even more!
My classes are:
Monday's:- 09:45 - 10:30am - Spin
10:45 - 11:30am - Legs, Bums and Tums
17:00 - 17:45pm - Spin
18:00 -18:45pm - Kettlebells
19:00 - 19:45pm - Spin
20:00 - 20.45pm - Hiit (High Intensity Interval Training)
09:45 - 10:30am - Spin
10:45 - 11:30am - Hiit (High Intensity Interval Training)
17:00 - 17:45pm - Spin
18:00 -18:45pm - Legs, Bums and Tums
19:00 - 19:45pm - Spin
20:00 - 20.45pm - Ab attack
09:45 - 10:30am - Spin
10:45 - 11:30am -Hiit (High Intensity Interval Training)
17:00 - 17:45pm - Spin
18:00 -18:45pm - Legs, Bums and Tums
19:00 - 19:45pm - Spin
08:00 - 08:45 - Spin
09:00 - 09:45 - Kettlebell Smash
There are moments in my journey where I struggle internally with the person I am right now versus the person I was. •
It’s as if my mind hasn’t caught up with what’s happening on the outside. People seem to be impressed by me when I tell them I’ve lost 60+ pounds. But for me, often I think to myself, “it’s ONLY 60 pounds.” •
I look in the mirror and I have to be honest, I’m not always happy with what I see. Instead of the loss, I see that I still need to lose more weight. And that I don’t look the way I want to , at least not yet, and so it pushes me to keep going. •
But in the mist of that, I also need to acknowledge how far I’ve come. And that yes, 60 pounds, is a lot!! That I am not the same person I was, just this past March. And to give myself the room to be proud but also stay passionate enough to keep going. To keep driving towards my goals! •
So the lesson here is, at least for me, that you can be excited and proud of your current achievements, but also on fire for your goals! •
3 13an hour ago
Un petit #avantapres#transformation 😍✌️
Une grande aventure qui a commencé il y a deux ans, ressortir quelques photos fait toujours mal mais en même temps ça montre le chemin parcouru. 😍
Ce n'est pas fini encore quelques kilos à dégommer 😜
Le 01 février 2019 une nouvelle aventure débutera :-) celle d'aider les autres à perdre leurs kilos, à installer du positif dans leur vie, à mettre en place une vie plus saine 🖖🏻
Encore quelques semaines de formations et de préparations et en avant l'aventure :-) Le compte à Rebours à commencer pour nous : J - 52 !!!
Je suis fière de moi; des efforts faits et du tournant qu'à pris ma vie <3 Je suis encore plus fière des personnes qui m'accompagnent dans l'aventure et qui se préparent aussi au lancement :-)
Si toi aussi tu veux te sentir mieux dans ton corps, allez J - 52 et tu seras en VIP dans l'équipe de challengers :-) Bisous à tous!
A très vite 💋
Please take a minute and think about this!
Know someone who NEEDS TO SEE THIS or would like it? Tag them!!
Follow @MontyStratton for all things positive!
2 311 hours ago
I CLIENT PRAISE I
Gretchen is a wonderful business coach and I would recommend her to anyone looking to take their career to the next level. I know that she also does life coaching as well and it's clear from working with her that she can provide insight into personal matters as well. She understands that personal and work life are intertwined. I'm a business owner and Gretchen's experience in leadership and marketing were very helpful in our sessions. She's a wonderful role model and mentor!' - Nora B
Gretchen is a certified ROCK-STAR! As a coach, I find her to immediately create a sacred space that breeds trust and comfort for our sessions and a positive starting point to truly explore. Beyond the powerful questions, comes the answers that are delicately pulled from you, some of which you didn't already recognize were lying dormant. I have had positive experiences and no doubt will connect again. Thanks for amazing experiences in a no-pressure, fun, and respectful environment.' - Lolita W
With a variety of services offered, I know we can find one that fits exactly to you! Let's chat about how you are READY to take action and get to YOUR BEST SELF!
Truth! What is holding you back?
I remember when I started my journey in December a few years back.
Previous me was...
-filled with anxiety, -out of breath all the time
-filled with self doubt
-constantly in an uphill battle with herself
I finally decided enough time had gone by whete I'd been saying I'll start tomorrow, I fell off, I will start in January, etc. It was time to start now... A few years back I joined a challenge group in Dec and the rest is history... Now there is no starting over, no I'll start next week, or Monday or next year... It's just a continuation of progress over perfection.. 🍷🌮🍫🍪🤷
Don't wait, start now! Don't wait until January to start your goals, the time is now... If you are tired of starting over, tired of being sick and tired, sad you are not able to keep up with the kids, nieces, nephew, grandkids, tired of feeling defeated, and so on... let me help you find your path, I've been there! . :) .
Super excited for the new program (from Shaun T!) That Starts Soon! Message me to get in on the early action now and get access to the workouts before everyone else! 20 minutes a day... Perfect for busy humans everywhere! 🎄🎅⛄💪♥️🙋🏼♀️
1 91 hours ago
Today was the perfect morning! It was low 30s, sunny, calm, and so peaceful. I LIVE for mornings like this!!
Monday’s are not always the easiest for me. I love weekends so much and I’m always sad when they are over. I love my job but let’s be honest, it’s way more fun to be off work than it is being stuck in an office for 40+ hours a week.
In order for me to not be a complete ass hole Monday mornings, I have to find something that gets me excited. I have found that simply enjoying the morning air on my walk to my car is exactly what I need. It gives me a few minutes to set some weekly goals, clear my mind of any worries going into the week, and is just a super relaxing few minutes. Even when it’s freezing cold, Denver has some of the most beautiful mornings and I’m so thankful I get to experience them everyday.
What do you guys do Sunday night or Monday morning to prepare you for the week ahead?! ⬇️⬇️
2 221 hours ago
Aaaaand it’s Monday again. And it’s 2 weeks till Christmas 😱. Thinking of making a healthier lifestyle for your self in 2019? Instead of writing the next 3 weeks of the year off why not implement small changes in to your life now!
You don’t have to wait for the calendar page to turn for you to start working towards a new goal. Whatever it may be. Be proactive. No time like the present 🙆🏻♀️.
🖤Always find time for the things you love.🖤
One of the things we encounter most is people wishing they could still do the things they once did when they were young. People feeling like they don’t have a passion anymore. The healthiest thing you can do for yourself and your family is to continue doing the things that make you happy! MAKING time for YOU! Your happiness spills over into every area of your life, including your health. Don’t outgrow your passions!
Thanks to everyone who made this year’s @owossocommunityplayers Holiday At Lebowsky show so much FUN! 🎄 Love to you all!! 💃🏻
7 281 hours ago
So what if you didn’t throw in the towel and give up on yourself but rather used it to wipe the sweat away?
When I decided 4 years ago to stop throwing in the towel, gave a true effort to myself with a lifestyle that’s maintainable the results spoke for themselves!
💫30 lbs gone
💫more energy to get through the busy activity days with the kids
💫went from a size 6 to a size 0
💫maintained weight loss over 4 years
💫learned so many thing about myself that I wouldn’t know otherwise
💫took “me” time
💫less doctor visits
I’m going to keep using my towel to wipe the sweat! I’m not giving up on this girl ever. She’s worth not throwing in the towel!
It's not that you're not enough. But you have things you need to realize before your ideal relationship can come along. You have things to learn and unlearn. You need to know what you should and shouldn't have to give in a relationship. You need to know what you can and can't demand from a relationship. You need to stop making excuses for someone who isn't worth your time. You need to know that a relationship shouldn't be your sole source of happiness. You need to know that you have to maintain your independence. You CANNOT love anyone more than yourself. The second you start to, the relationship will start to crumble. Choose yourself first. I cannot stress that enough.
1 181 hours ago
Here is Caesar today morning sweeping/brooming his practice room, it's a routine that he has been doing every day before his practices. After that, we read a few pages about one of his book that it's in general about music or story of a famous musician or about techniques. However, even away before, I make his special/medicinal tea: ginger, green apple, mustard, and cardamom (powder) boiled into his tea bottle. At this time of the year with snowing around, we must be even more vigilante. And today afternoon, he with who crew wants to go outside to have fun with the snow that came yesterday. And ARE YOU EXCITED AND READY TO SPREAD THE WORDS WITH THE FIRST TRACK OF "HEAVEN'S GATES" album that is coming out in this week? We are very excited here.
Love & Peace,
IMPORTANCE OF FOOD & EXERCISE👇🏻
*Create a healthy balance not obsession*
⬅️2014: 145lbs (In college, going to out regularly).
•EXERCISE: Moderate (~3-4ish days a week)
👉🏻Mainly cardio and Kayla BBG (did it 2x; no results bc I knew nothing about nutrition)
•FOOD: Inconsistent w/ lots of drinking (2-4x/wk)
👉🏻Relatively “healthy” for main meals+ typical college drinking and late night cookies/pizza) .
↔️2015: 115lbs (Dealing with severe skin/stomach issues; doctor rec. extremely strict diet to heal the Candida overgrowth •EXERCISE: Overly excessive (7 days/week); .
👉🏻 Too much activity for my body to handle while on the strict diet; intense cardio + lifting daily
•FOOD: Extremely strict/restrictive.
👉🏻I would not wish this insane “elimination diet” on anyone; I was so desperate to heal my skin and body that I took the clean eating to the extreme .
➡️2018: 135lbs (The healthiest my body has been in a long time)
•EXERCISE: Very Active (5-6x/week)
👉🏻Mostly strength training+ bringing back HIIT/cardio (*because I enjoy it) now that my weight and body is healthy again .
•FOOD: 90% plant based eating
👉🏻My body and lifestyle thrive off of a higher carb, mostly plant based diet. This helps me function and perform my best .
TAKE AWAY: Create constancy with your nutrition and fitness routine, but you don’t need to be crazy about it. Achieving results takes time and dedication, but it’s not impossible! I was not my healthiest on the left and I definitely was not healthy in the middle pic! Everyone looks and feels different at a different weight, but it’s less about the number and more about your mental and physical