#JustDoItJanuary - TIP 17: Develop a morning routine.
My morning routine is critical to my overall productivity and wellbeing. If I go a few days without doing it, I certainly feel the effects.
Here is what I do:
1. Meditate for 15-20 minutes
2. Write in my gratitude journal
3. Read something nourishing for 15-20 minutes
4. Gentle yoga for 10 minutes
That’s it - I try to keep it as simple as possible. The total time is usually an hour or so.
I cherish this time in the morning for myself. I usually rise at 5:45am and have everything done by 7am including getting dressed and making a hot breakfast.
Why not develop your own morning routine? Start by writing it out and sticking to it for at least a week. Trust me, it’s life changing.
11 2689 hours ago
Starts with you! With being proactive, setting your day up right! Using tools to make sure you are at your best!
I got to train on this at our big event on the weekend. Pretty proud of myself for constantly growing and learning new ways to inspire myself and others to be their best!
You don’t get to the front of the room by sitting on the sidelines! You get out of your comfort zone each day, little steps or giant leaps but get OUT of that comfort zone if you are ready to truly LIVE 💯!
Sachez bien que, quel que soit l'état actuel de votre vie, il est temporaire et légitime. Vous êtes arrivé là où vous en êtes afin d'apprendre ce que vous devez apprendre. Vous pouvez donc devenir la personne si il vous faut devenir afin de concevoir la vie que vous désirez vraiment. #miraclemorning#citation#pasdehasard#femme#independante#yeuxbleus
Totally forgot my spiritual mom’s birthday !
Love you and love all the ways you inspired me !
1 113:36 AM Jan 18, 2018
Anyone else always root for the underdog? 🙋🏼♀️ Meet Fluff, he’s definitely the underdog. He’s 6 mos and has been re-homed twice because he’s so skittish. This is one is my bunny, I think we get each other. I often chose the hard way (🙄 #hindsight 🤦♀️) but sometimes that stuff is stacked against you too— high anxiety, tons of self doubt, introvert problems, awkward af 😂 🤷♀️ But then you start to tear that shit down and realize you had it all wrong, it’s just a mindset thing and you CAN control it. Once you’ve got it, you’ve GOT it! Just ask Fluff, he totally gets it 🐰💁♀️😂 #powerofpersonaldevelopment#surroundyourselfwithpositivity
This “granny” in training is up an hour past bedtime. This means the morning might be a little tougher but so am I. I am ready to tackle Day 4. And yes, that is a cat tail. I could have scooted him away and took another photo but this one is more true to my life.
Today after my workout my arms feel like noodles!! But I know I need to make them stronger because they have to support my body weight most of the days on this program. It got me thinking...what types of things help hold you up?
For me, it’s my family and friends. It’s also the community of strong women I have connected with through working out. They are there to support me through the ups and the downs, they are able to cheer me on when I don’t think I can, and they are there to be consistent when life isn’t! .
I would love to share with you how I was able to meet such a great community, and I would love to get you involved too!! Comment 💕 if you want to be lifted up!!! #liftupothers#strengthinnumbers
Our live workshop on how to run a 7 Figure Practice on 3 Days a Week sold out 35 spots in less than 24 hours! We are so excited to host these financial advisors and help the crush the efficiency game so they have more time to do what they love outside the office!
Moment of truth.... No one likes that friend who only calls when she needs something, right? So, why do we act that exact same way with the Universe - only calling on it when the shit is hitting the fan? My top tip for success is developing a daily practice. Develop a relationship with the Universe in the good times and the bad, and you'll build the most powerful and rock solid foundational connection.
Pick up a copy of #permissiontoleap on #amazonkindle today to learn how to build a daily practice and get the Universe to pick up ALL of your calls. Bit.ly/readp2l (link in profile)
Guys! Cardio is Hardio! And I fricken love it! I love, love, love cardio! I know, so weird right?!?! It has always been my jam. In junior high and high school you could see my running around the Y track or Tom O’Leary for hours! I loved hill days in track and would spend my before and after school hours in college at the Y on the stair stepper or treadmill in or running hills in Minot. .
It. Is. My. Jam. I love any cardio based program, mainly because I think it was my drug. Not like in an addicted way, but looking back, I now know it was my anxiety medication. Those high bursts of heart pumping exercise stopped my anxiety in its tracks, for a short time.
So when I committed to this program, I was worried about not having the cardio I am used to, as only a few days out of the six are cardio based. I was worried I would have to quit and go back to something with more cardio. I was afraid I would have to be adding in extra cardio days to cut my anxiety. I know I am only 3 days in, but this time it feels better and different! I am in such a better place with my anxiety. I have spent A LOT of time in the last year working on myself. Through therapy, specifically EMDR therapy, lots of personal development that I implemented, growth, letting go of things that were not working and weighing me down, learning new routines for my morning and evenings aka my Miracle morning, and plenty of self care, I no longer feel like I NEED this intense cardio to cope with my anxiety. What a fricken freeing feeling!!!
So I will embrace every damn cardio day! I think it is fun and the times flies by! I feel blessed to have found something that works for me. I feel free. I feel myself again. I feel thankful that I stepped out and did something for my mental health. Something that has enriched not just my life, but my family’s life as well.
We had a SNOW DAY ❄️☃️ in Atlanta!! Crazy! I definitely took advantage by working on an upcoming health and fitness challenge group that I will be running. You will get:
- Recipes and a meal plan
- Fitness tips
- Daily motivation
- Confidence in yourself
I love hosting these groups! If you’re ready for a change, you’ll want to join us!
Also, how cute is Aubie?! I think she’s watching me work. 😂
#happyhealthyhumble l #healthybygrace 🌿🌸
I thought it would be a good time to do a new #GetToKnowMe since I’ve hit over 1K new virtual friends on my Instagram 💞
1️⃣ I changed my undergraduate major SIX times! 👩🏻🎓
2️⃣ Brussel sprouts are my favorite veggie 🥗
3️⃣ I’m a super fast reader! 📚
4️⃣ I did kung fu for 10+ years 👊🏻
5️⃣ I was head cheer captain in high school 🐾
Did you know any of that about me? Share a fun fact about YOU in the comments! It doesn’t have to be health or fitness related ❤️
3 6811:33 PM Jan 17, 2018
“Caren, what exactly do you do and how do you work from home?”
Maybe you’re someone who has been curious about the Home based health coaching opportunity. Maybe you’re one of my clients and are ready to pay it forward and serve others. Maybe you’re a mom desiring to be home with her babies. Maybe you’re already in the health business but feeling like you’re made for more. Maybe you’re just ready for a change and want to be a difference maker.
🎈THIS SATURDAY🎈 my teammate/ friend and I are co-hosting a “Coach Life Revealed” call in a private FB group. We will share everything from
🌼Why we said yes to this opportunity
🌼The mission of our team as we do things differently since we do fitness with a FAITH focus.
🌼What a day looks like as a coach
🌼Why you don’t need to be an expert or on the best shape or have 6 pack abs
🌼The tools we provide our clients as we run different health based grace camps
🌼The investment and financial gain (compensation plan)
🌼How you can build a steadfast (not fast) business with 1-2 hours a day
Interested? This is a no strings attached group! We just give you the information because you can’t make a wise decision without knowledge. Drop an “add me” below and I’ll get you in! We can’t wait to share with you!
It's been a bit of a shitty week at work and on my first day off of the week I woke up with residual negative energy. It's been happening a lot recently. So I decided that what I needed to do was dedicate one day, just one day, to #SelfCare (my fellow mums will know just how hard that is to do, right?). That started with the decision not to beat my face with my usual layer (multiple layers!🙈) of make-up, but instead to care for my skin with lots of lovely creams and just a coat of mascara and lip gloss. I then took some time to practice #Meditation. My God, how I have missed it! Followed by the purchase of a pretty #Journal whose first page I have adorned with quotes which resonated with me today. This will be used daily to reflect. This afternoon I took myself for a #Pedicure and had my toenails painted a blue far brighter than I was feeling but that I hoped would cheer me up. I rounded off my day with a hot #BubbleBath and a book that I read because I wanted to and not because I HAD to, and #NewPyjamas. Everyone loves new pyjamas.
I started my day feeling that I need to be more, I need to do better. I'm going to bed feeling that maybe I am enough and maybe I'm doing my best and that's just fine.
Do you ever just look at your kids in amazement? I do all the time. They really inspire me!! I look back on my 20s and see how single minded and selfish I was living. No one but myself to really think about.
After becoming a wife, then Mom, my whole outlook on life changed. I had this urge to become a much better person than I ever imagined. I went from hobby to hobby, trying to find my niche in life, but there was always something missing.
When I began to see more in myself than just a Mom, or a woman stuck at a weight, but a woman who had a platform to teach, inspire, and motivate two amazing humans and in turn so many others! It changed me you guys!!! I have to look to them to motivate me, to remind me of my purpose.
I found my passion - helping myself, my family, and others become their best self!! Though health, fitness, wellness, and finances.
My team put on this amazing webinar to showcase what it is we do as health coaches!! 🏃🏻♀️🥗 I’d love to share with you! Maybe coaching isn't for you, maybe it is....but in one hour of your time you will truly be inspired if you have a desire to help others and build a successful business in doing so.
So what do ya say, wanna inspire a generation together? Post below to get an exclusive link to check out our webinar. 👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻
Being “on the go” is no excuse for eating like shit! You CAN make healthy choices no matter where you are. You might have to be creative, but YOU 👏🏻 CAN 👏🏻 DO 👏🏻 IT 👏🏻 Something that has saved my waistline is my daily superfoods shake that is SUPER easy to blend up and take with me. It is the perfect dose of dense nutrition that I need to fuel my body after a hard workout 💞 It is also super important to fuel up with WATER! It is so essential to all your bodily processes that it would be DUMB not to drink up 💦
3 629:54 PM Jan 17, 2018
Practice living by this, bit by bit. It’s a lesson I’ve learned in so many ways - I did not come out of the box like “oh that’s costing me my peace BYE FELICIA”. I learned by the contrast - I’ve learned because I’ve traded my peace for things over and over again. For love, friendship, material things, to be liked, to do what’s expected of me, to be seen... you know the game.
But I learned it’s too damn high of a cost! As much as possible - I don’t beat myself up if I fall off the wagon - I ask myself, does this feel good? Or is it making me feel frantic, off balance, anxious? The latter gets no love from me, and in that way I love myself.
And a big thing too is self forgiveness for when you get off track, and start to sell your peace for other gains. Notice, and remember you’re allowed to start again!✨💖
Il est temps d'avancer ensemble d'écrire✏ une nouvelle page 😁 je vous présente un programme The Miracle Morning écrit par Hal Elrod 👊
Vous pourrez suivre l'avancement de ce programme sur ma chaîne YouTube 🎬
0 98:39 PM Jan 17, 2018
How I’m feeling about Miracle Mornings and what the heck are they? ⭐️🛌
Well let me get a bit retrospective. Years ago I suffered with anxiety, depression, PND, eating disorders you name it... ⭐️🛌
Mornings were always tough. Facing another day from any one of those perspectives was not a good way to start any day. From the moment I opened my eyes, my mind would start churning the same old shit. I felt trapped in my head. Heavy thoughts made my body feel sluggish and the thought of getting out into the world was awful. ⭐️🛌
I’m not saying I’m ‘cured’ I just self manage effectively. I’m ninja trained in my mind body responses and tuned in to my daily mood shifts and needs. This and my Ehlers Danlos syndrome have made moments in my life feel like an insurmountable challenge I can’t lie. ⭐️🛌
My various coping strategies over the years have temporarily worked and failed but this past four years I’m finding balance and peace. For years I saw these things as flaws but now I know every quirk and dark moment was perfect in my preparation for learning, healing and helping others. ⭐️🛌
Designing my life around my personal needs was my learning curve and solution to being able to function in a ‘normal’ productive way. I’m always growing, learning and sharing. ⭐️🛌
One of these miracles has been my morning routine which has transformed over the past year. Gradually over the past few months I have got up earlier to meditate, plan, stretch, focus, set my intentions positively. I recently discovered this book which encapsulates all this and so much more. I can’t believe I’m now someone that gets excited about going to bed early!! Read it, it will change your life