I’ll admit – I’m often skeptical of those on the internet who claim to make six- or seven-figures overnight so you would sign up for their course. However, I do believe that they worked hard for many years and made many mistakes before achieving their six-figure goals.
If there’s anything I know it’s that consistency is your best bet for success.
Being consistent means dedicating yourself to something – whether it’s a short-term task or long-term goal.
We’ve all heard that it takes years to be an overnight success. I have discovered this to be true for the majority of scenarios.
“Little strokes fell great oaks” – Benjamin Franklin
You can achieve great things by doing a little bit and being consistant.
As marketers, we know that consistency is the key to achieving our marketing goals. The first thing they teach us in marketing class is that you can’t send an email or do a direct mailing just once and expect immediate results.
Consistency gives you time to learn
You’ve got to give yourself time to get better.
Time gives you a chance to look back and see how you can improve. In online advertising, we wait until we have at least 15 days – ideally 30 days – of data before we know which ads are working best. Yes – if it’s done right by professionals, it should take a while.
Consistency allows you to grow
It takes time to learn from your mistakes. It takes time to realize how to optimize your business or career. It takes time to hone your message or personal brand. It takes time to learn about yourself.
These are all aspects of growth and improvement. You can get better with time.
As business owners, you know that your team will grow in time.
As marketers, we know that a consistent social media strategy will be rewarded with likes, followers, and a recognizable brand – it’s that simple.
Consistency allows you to gain trust
It takes time to earn the trust of your colleagues or customers. People know you’re there and they can trust you’ll be there.
It allows you to build a relationship with your target audience the same way you build a relationship with a friend.
In marketing, we know that we need to be consistent to stay on top of mind with our potential customers. Email regularly, communicate regularly – just like we would if we were keeping up with a friendship. Remind people that you are still there.
Keep at it!
In your business, as in life, consistency yields rewards. Whether you’re trying to lose weight or grow your business, you need keep your eye on the prize. Stay focused. Keep working hard at it. I’ve seen time and time again how others have succeeded because they kept the course until they reach the very end.
But also remember: we’re each on our own path. Don’t compare yourself to others – they might be farther down the line than you are. They might have had some lucky breaks. Stay true to yourself and you will create a life and business that you love.
If you enjoyed this article, feel free to share your thoughts with me at cindy@tribalistco.com - I’d love to hear from you!
Cindy, our North York, ON Branch Director, is a multipreneur and marketing professional who helps small businesses with acquisition and retention through inbound marketing. She has spent the last five years living and working abroad because she wanted to understand the other side of the world. In her spare time, she enjoys learning new skills and reading. She also does a bit of yoga from time to time :)
As a personal trainer and nutrition coach for women, clients come to me seeking to make big changes in their lives. Some of the popular big changes include losing weight, gaining strength, having more energy or learning how to eat better.
I applaud each and every one of these women. It’s no small feat to DECIDE that you want to put in the work and make big positive changes.
To set the stage properly, on day 1, the first exercise I ask her to do is NOT a physical one. It’s an exercise for the mind. It’s a simple, yet powerful system to get to the core of why she wants to accomplish a goal (e.g. lose weight, eat better, live a healthier lifestyle…).
I’ll ask her to take some time and thoughtfully write down her 5 Why’s. Here’s an example:
Client: “My goal is to lose weight.”
Why do I want to lose weight?
So I can fit better in my clothes.
But why do I want to fit better in my clothes?
Because I’ll look better in smaller size clothes.
But why do I want to look better?
Because when I look better, I’ll feel better about myself.
But why do I want to feel better about myself?
Because when I feel better about myself, I’m more confident.
But why do I want to be more confident?
Because when I’m more confident, I can do whatever I want in life.
Woah! This client doesn’t simply want to “fit better in her clothes”. She wants to live her life to the max and “do whatever she wants in life”. This is a much bigger goal than fitting into a smaller size. It also completely changes the focus, behaviours and outcome for her.
Now, the plan to put forward is to ensure her nutrition, fitness, sleep quality, stress management and relationships supports her goal to “do whatever she wants in life” and not just to drop a few pounds. Complete shift in strategy right?
I’ve been lucky to work with smart, thoughtful women - all of whom have been surprised with the insights after doing their 5 Why's. These special ladies all underestimated how strong they were even BEFORE they engaged with me. And after understanding their 5 Why’s, made them even stronger and more determined to succeed.
You can use the 5 Why’s to gain deeper insights into anything you want to do or accomplish. It can be big or small. Ask yourself, “Why do I want to go out to that social tonight?”, “Why do I always say yes to everything?”, “Why do I want that cookie?”, “Why do I want that pair of shoes?”. Have fun with it!
Mimie Louie is a Certified Fitness and Nutrition Coach, founder of keepingitrealfit.com. She specializes in helping women who want to feel more empowered and free in their body. She helps women get lean and strong, and feel more confident. Her programs are designed to work with a busy woman’s schedule and lifestyle. She is a Trailblazer in our Etobicoke Branch. Feel free to reach out at mimie@keepingitrealfit.com
We do our best on a daily basis to eat healthy. We tell ourselves:
“I am going to eat more healthy!”
Sound familiar?
We try but life gets in the way – it becomes harder to make good food choices because our to-do list grows at a rate faster than the 24 hours in a day! We succumb to convenience food options that have been over-refined, over-processed & adulterated, stripping food of its nutrients & adding too many calories. How many times have you ever been too tired to cook dinner & then gone through the fast food drive thru? We’ve all been there!
Thankfully, to give your body the nourishment it needs, nature offers us a multi-vitamin that hasn’t been synthetically manufactured in a lab:
Moringa Oleifera.
Moringa has been referred to as the miracle tree & is accepted by the scientific community as the most nutrient dense botanical on earth with many healing & health properties!
Before I started taking moringa everyday, I always felt low on energy & not quite satisfied, especially when I was stressed! Now I take it daily and I am on FIYAH - I feel nourished & full of energy, ready to tackle the day.
Why is moringa so awesome?
It’s a popular new super food
It’s consumed by 40+ distinct & isolated cultures
It’s packed with 90+ vitamins, minerals, proteins antioxidants, omega oils & other benefits
It is one of the richest plant sources of vitamins A, B, C, D, E & K
It contains vital minerals like calcium, copper, iron, potassium, magnesium, manganese & zinc
In fact, dried Moringa leaves contain:
10x vitamin A of carrots
17x calcium of milk
15x potassium of bananas
25x iron of spinach
9x protein of yogurt
And the benefits continue!
Taking Moringa as part of your daily regiment has 8 health benefits:
Increased energy
Greater mental clarity
Promotes natural anti-aging benefits
Anti-inflammatory support
Healthy circulation
Helps to maintain normal blood sugar levels
Nourishes the body’s immune system
Promotes healthy digestion
Are you convinced yet?!
But, not all moringa is the same – I consume Zija International’s moringa products daily!
Why is Zija’s moringa the best? Here’s why:
They have the moringa species that is the most nutritious (aka Moringa Oleifera)
It is properly sourced & manufactured optimally
It is shade dried which increases the nutrient value 40x
All parts of the plant are used
It’s provided in the most nutritious & bioavailable for
Consuming this plant on a daily basis makes me feel nourished & gives me the energy & focus I need get through my busy days!
To figure out which product is right for you, feel free to reach out to me at goyalnish@icloud.com.
Nisha is living life unlimited as an avid oiler (essential oils that is) & natural health educator with Zija International! She is an MBA & CMA with 18 years of corporate experience. After experiencing long periods of stress, adrenal fatigue & insomnia Nisha ultimately found herself in burnout. It was only when she was introduced to the healing benefits of Ameo essential oils & Moringa Oleifera, that she became a passionate advocate of the natural health revolution. Nisha is a long distance runner, yogi, hiker & enjoys living an active lifestyle. Her mission is to empower women to live their life unlimited & proactively manage their own health.
Hormone fluctuations may start in the early 40s and cause physical, psychological, and emotional changes. This time leading up to menopause is called perimenopause and it may last several years.The time after menopause is postmenopause. For some women menopause isn’t a natural event it is induced menopause caused by medical treatments like chemotherapy and radiation, or procedures that damage or remove the ovaries. Women who experience induced menopause often have more severe symptoms than women who have natural menopause.
Each woman experiences menopause differently and not all women are bothered by it, but the majority are affected to some extent.
Estrogen has many receptors, meaning it plays a role, in several tissues and organs in the human body, like the uterus, ovaries, bone, brain, breasts, vagina, and vulva, musculature of the pelvic floor, urethra, bladder, heart, and liver and when it fluctuates and declines during the menopause transition, it is responsible for many experiences.
Most people know that hot flashes and night sweats are common with menopause, but women may have experiences that they may not recognize as related to the hormonal changes of perimenopause and menopause, like:
Irregular menstrual periods, heavier or lighter, shorter or longer, absent, spotting:
Urinary incontinence, such as peeing when coughing or laughing, urgency, having to go right way, frequent bladder infections (UTIs):
Vaginal dryness, itching, pain with sex, bleeding during intercourse;
Low sex drive;
Fatigue, lack of energy,
Headaches , joint pain;
Irritability, heart palpitations;
Sleep disturbance
Difficulty concentrating and memory problems;
Dry and itchy skin;
Weight gain, especially around the middle;
Mood swings, anxiety, and even depression
Many women are unprepared for menopause and suffer in silence believing they are the only one and there’s no relief. It doesn’t have to be that way. Women should have adequate information and understanding about menopause to empower them to make decisions regarding their care.
Menopause is not a disease but it affects women experiencing it—and their partners, children, family, friends, and colleagues.
The potential impact of this important life event should be taken more seriously and should be talked about openly.
Menopause shouldn’t be taboo.
Let’s talk about menopause!
___________________________________________________________________________________________________________________________________
Teresa is a Trailblazer in the Toronto West branch of Happy Healthy Women. She provides one-on-one consultations, in person and online, offering support and care, evidence-based, and accurate information, to enable women to make informed choices about the management of their menopause.
To learn more about Teresa Isabel and her work visit: https://menopaused.org/en/
Contact by email Teresa@menopaused.org
You’re the glue that holds everyone together.
You’re the Oprah of your circle of friends.
Everyone comes to you for advice, information, motivation, and celebration.
Your team, sister, friends, and even your boss look to you for the answers, to give advice that makes sense, and to always know what you’re doing.
You're doing it all for everyone. All the time.
The truth is you love doing it. And honestly, you’re really good at it too.
It feels good to help people with what you know and see their light bulb turn on with just a few simple words from you. What they should do next is so obvious. You see it clearly, so might as well tell them what you think. Right?
Why, then, is it so hard to see what YOU should be doing next?
Why are you so good at helping & motivating others but can’t seem to do it for yourself?
Your career feels stalled.
You watch everyone that you’ve helped soar while your own life is frozen in time.
You crave someone to be as invested in your success as you are in theirs.
You wish friends would check in on you ‘just because’, instead of you always being the checker.
You wish your boss would be the mentor you need right now.
Here’s what’s going on…
It’s always easier to help others chase their dreams because there’s no risk for you. They own the ups and the downs too. When it comes to your life, now that’s a different story. It’s dripping in risk of failure, judgment, going broke, and losing it all.
With those kinds of odds, why would you take a step forward?
So, how do you get out of this pattern?
You follow their lead.
People come to you because they realize they need help and they’re going to the person who always gives it to them, sees things clearly, and helps crush the blocks.
It’s time for you to decide that you need guidance too.
Facing your own dreams & desires is scary. It means being drop-dead honest with yourself about what you want, why you want it, what it will take to make it happen, and why you think you may never get it.
It also means staring your fears, doubts, insecurities, and past failures right in the eye. We see chasing our dreams as risky because we tried before and didn’t get there. Or, we don’t have examples of anyone who did it before so we don’t know where to step or how it’ll work out.
And on top of that, we have major blind spots when it comes to seeing ourselves objectively. We’re in the middle of our own lives and can’t see the forest for the trees.
So get a mentor or coach who can help you clear your path, see the objective truth about yourself, and show you the step-by-step way to make your vision real.
Put yourself and your dreams first for a change. Get help. And decide that you deserve to soar too.
Cindy Harvey is a Career Strategy Coach and Founder of Amelia Dee, a career strategy company for women. Cindy’s helps corporate career women learn how to make the next phase of their careers the most fulfilling version they’ve ever had.
Cindy is happy to be a Happy Healthy Women Toronto West, ON Trailblazer.
Learn more & click here to connect with Cindy on LinkedIn
Stress can be crippling when it gets too much. I've been there. I've been burnt out. I know what it feels like to be crippled by your own stress.
Just under a year and a half ago, I experienced burn out due to stress. I was overworking and underpaying myself. But more than that, I believed that I had to overwork to get paid. I bought into the mindset that you need to overwork yourself to achieve anything. What happened to me was that I cared so much about my business and spent so much time on it that when I didn't do it perfectly or when things didn't go the way I had planned, I blamed myself.
That sense of failure crippled me.
And I couldn't have been more wrong.
I'm not perfect and I'm not a guru or psychologist of any kind - I'm just a person who's been through this and had to learn - so here are my top three tips for getting over stress as a business owner.
Aim for 80%
I learned this from a friend of mine who is a doctor. I asked him, "isn't med school hard?" And he said, "No. Everybody thinks it's hard because they want to be at number one. But you just have to be good enough to get into med school."
That was the most liberating thing I had ever heard from a casual conversation. We all aim for 100% but we really don't need to. The pressure of 100% can be overwhelming.
We will never be perfect. You just need to be good most of the time. Sometimes you will fail yourself, your clients, your suppliers, your boss, your colleagues. It happens. But remind yourself that you've been good to them 99.999% of the time. Disappointment isn't the end. Forgive yourself for not being perfect 100% of the time. Also, forgive others for not being perfect.
I used to believe that "you are your brand" - but I've learned that you're not. Even if your name is on it. Your brand is what you tell your clients to get them to buy from you - but it's not the real you. Can you honestly say that you live up to your own brand standards 100% of the time? No. It's healthier to separate yourself from your business.
Take your mind off it
I like to walk when I'm stressed. It takes my mind off the issue and I get a new perspective, which gives me a chance to re-frame the issue in my head. I hate waking outside when it's cold, so I do circles around the mall. Other times when I'm too lazy to leave the house, I just change tasks so I'm concentrating on something else.
Talk it out with someone or write it down
You'd be surprised how cathartic it is. Many of us are afraid to share our struggles because we think others don't care - and it might be true. So if people don't care about what you're going through, then take control and care about yourself. Write down your feelings to yourself so you can work it out. The goal is to get out of the mental loop that we often put ourselves in. When you see the words you put down on paper, ask yourself, "what would I say to my friend to help them out?" Be your own best friend.
I believe in being honest with ourselves, forgiving ourselves, and not expect perfection from ourselves.
If you enjoyed this article, feel free to share your thoughts with me at cindy@tribalistco.com - I’d love to hear from you!
Cindy, our North York, ON Branch Director, is a multipreneur and marketing professional who helps small businesses with acquisition and retention through inbound marketing. She has spent the last five years living and working abroad because she wanted to understand the other side of the world. In her spare time, she enjoys learning new skills and reading. She also does a bit of yoga from time to time :)
Ladies, you may have heard that resistance training (aka strength training) helps you lose weight and won’t bulk you up like the hulk. It may sound counterintuitive - like why would I want to lift weights if I want to get smaller? Shouldn’t I just do cardio?
Yes, doing cardio alone can help you lose weight, however if you want to build lean muscle and turn your body into a calorie burning machine (even when you’re NOT exercising), you’ll need to lift some weights. Not to mention, if you want definition, strength training is the way to go! Think, marathoner vs sprinter.
Importantly, as women age, we tend to lose muscle mass more easily and our bones get weaker. So it’s even more necessary for us ladies to gain or maintain our lean muscle by strength training.
Lifting weights or other forms of resistance training will not only increase your muscle and bone strength, but will also increase your Basal Metabolic Rate (BMR), which is the minimum level of energy required to maintain vital functions such as breathing, keeping your heart beating, digesting,etc. Over 70% of the oxygen and energy we expend each day goes toward your BMR! It takes a lot of work to keep us alive and functioning optimally.
The more muscle you have, the higher your resting energy expenditure, and it also means you’re burning more calories even at rest. BONUS! This is because muscle requires more energy to function than fat.
Aesthetically speaking, you want to build muscle and lose fat because muscle is more dense than fat. Five pounds of muscle takes up less space than five pounds of fat. This is another reason why the scale can be misleading if you’ve been strength training. The number on your scale can be higher if you built more muscle and lost fat. The best gauge is how you feel inside and in your clothes.
Strength training is not only good for the body, it’s also empowering for the mind and the soul. Getting stronger = getting better.
So ladies, don’t be afraid to pick up some dumbbells, exercise bands or just use your own body weight and get lifting!
Mimie Louie is a Certified Fitness and Nutrition Coach, Personal Trainer and founder of keepingitrealfit.com. She specializes in helping women who want to feel more empowered and free in their body. She helps women get lean and strong, and feel more confident. Her programs are designed to work with a busy woman’s schedule and lifestyle. She is a Trailblazer in our Etobicoke Branch. Feel free to reach out at mimie@keepingitrealfit.com
We are all busy. It can be very challenging to balance work, life, healthy and active living, families, a social life, the list goes on and on!
Some mornings I leave my house before 6 a.m. not to return until 8 or 9 p.m. It can definitely be exhausting! Often, I feel as though at the end of the day I am just getting myself ready to do it all over again the next day.
The key to staying on track on my health and wellness journey is to take some time once a week and so some serious meal prep! Taking an hour or two out of my day during the weekend is a life saver. I ensure that I have healthy recipes prepared ahead of time, so when my week get's crazy, I can simply grab something already prepared and go.
I like to have a soup, stew or chili prepared, along with cooked meat or a store-bought rotisserie chicken, cooked veggies, and some sweet treats like protein muffins or protein/energy balls. I find that always gives me a nice variety.
Here are my top 5 easy and delicious meal prep recipes. These recipes cover anything from breakfast, to snacks, lunch and dinner.
1. Egg white ‘muffins’
Non- stick muffin tin (non-stick makes these a lot easier to remove once baked)
Spinach
Cherry tomatoes (or other veggies – options are endless!)
Fresh dill
Egg whites (I tend to use Kirkland brand from Costco or PC Blue Menu brand in cartons)
Salt & Pepper
Lightly oil muffin tin. Add a small handful of spinach to the bottom of the tins. Remember that the spinach will ‘shrink’ when cooked. Add some diced cherry tomatoes to each tin and some fresh dill. Fill each pocket with your egg whites. Add a bit of salt & pepper to each. Bake at 350F for about 15 minutes or until egg is cooked through.
2. Turkey meat balls
1 pound lean ground turkey
1 egg, beaten
¼ cup dried parsley
½ white onion, in food processor
3 cloves garlic, minced
1 tsp. paprika
1 tsp. red pepper flakes
½ cup panko crumbs, or GF rolled oats, in food processor for GF version
Mix all ingredients in a bowl. Roll into 1 – 1 ½ balls. Place on parchment paper lined cooking sheet. Bake at 400F for 25 mins, turning meatballs after first 15 minutes.
3. Crock pot turkey chili
1 pound of lean ground turkey
3 garlic cloves, minced
2 cans of kidney beans, rinsed
1 medium red bell pepper
1 can corn
1 can crushed tomatoes
1 medium yellow onion
1 ¼ cup low sodium chicken broth
¼ tsp. cayenne pepper
4 tbsp. chili powder
½ tsp. salt
2 tsp. olive oil
2 tsp. ground cumin
1 tsp. dried oregano
Sliced Avocado and cilantro for garnish
Heat oil in crock pot, add onions, peppers and garlic & sauté for about 5 mins. Meanwhile, cook the ground turkey in a separate pan. Add cooked turkey to crock pot. Add in chili powder, oregano and cumin and stir for about 20 seconds. Add in the rest of the ingredients and cook on high for 2-3 hours. Serve and top with avocado and cilantro.
4. Gluten-free protein muffins
3 ripe bananas
6 scoops vegan vanilla protein (I use Arbonne’s)
2 cups GF rolled oats
1 cup nut milk (I use either unsweetened coconut or almond milk)
1 tsp. of cinnamon
1 tsp. baking soda
1/3 cup chopped nuts (I like to use walnuts, pecans or pumpkin seeds) – optional
1 cup berries or cocoa nibs – optional
Coconut oil
Mash bananas in bowl, add milk and continue to mash. Mix in dry ingredients and then fold in nuts or berries if you are adding them. Add to muffin tin, slightly oiled (I used coconut oil – lightly). Add to muffin tin and bake at 350F for 20 mins.
5. Protein balls
2/3 cup natural, organic peanut butter
1 cup GF rolled oats
1 ½ cup medjool dates, pitted
½ cup cocoa nibs
½ cup ground flax seeds
2 tbsp honey or maple syrup – optional for added sweetness
Add dates, peanut butter and sweetener (optional) to food processor. Once combined, mix in bowl with remaining ingredients. Roll into small bite-sized balls (about an inch in diameter). Store in fridge and enjoy!
Be sure to follow www.facebook.com/KayleighHealthWellness for more recipes and healthy living tips!
Kayleigh Kennedy
Independent Consultant, Arbonne international
Do you pee when you laugh? Sneeze? Run?
Do you lubricate less during sex? Does sex hurt?
If you answer yes to any of these questions and you're in your 40s the most likely reason is perimenopause- the years before menopause, when estrogen and other hormones, start fluctuating unpredictably and declining.
Because vulvovaginal atrophy (VVA) isn’t a media-friendly term, NAMS (North American Menopause Society) has changed it to Genitourinary Syndrome of Menopause (GSM). This term is also more encompassing, as it describes not only vulvovaginal symptoms such as dryness, burning, irritation, discomfort, and painful intercourse, but also recurrent urinary tract infections, urinary urgency (a sudden compelling urge to urinate), and painful or difficult urination.
Also, the new nomenclature, GSM, doesn’t imply that the condition is a disease, like atrophy seems to, but it better describes a cluster of signs and symptoms linked to decreased estrogen and other sex hormones affecting female genitalia.
Some women in perimenopause and about half of postmenopausal women experience GSM. Even though the incidence is so high, GSM isn’t a subject women talk about freely with their friends or even their physicians. GSM is under-reported and unfortunately for many women, under-treated. GSM affects women’s quality of life because of the negative effect on sexual function, enjoyment of sex, sexual intimacy, self-esteem, and emotional well-being.
Don’t let GSM dictate your washroom breaks, ruin your intimate relationships or decrease your enjoyment of life. There’s an array of treatments out there and no need to suffer!
There are over-the counter (without prescription) products to alleviate vaginal dryness, burning, irritation, and painful intercourse. If these treatments aren’t effective, women can use prescription topical hormone therapy, a cream or vaginal ovule inserted directly into the vagina which does not have the same side/adverse effects as hormone therapy taken orally (in a pill form).
(I will write more about hormone therapy and side effects in another post!).
Some women may also experience structural problems, such as organ prolapse*, for which there are treatments available as well.
If your physician doesn’t ask about the health of your vagina and you are experiencing genitourinary symptoms, bring it up at your next visit.
Don’t let GSM decrease your enjoyment of life!
Teresa is a Trailblazer in the Toronto West branch of Happy Healthy Women. She provides one-on-one consultations, in person and online, offering support and care, evidence-based, and accurate information, to enable women to make informed choices about the management of their menopause.
To learn more about Teresa Isabel and her work visit: https://menopaused.org/en/
Contact by email Teresa@menopaused.org
There are days that we get up bright-eyed, bushy tailed, and ready for a morning workout!
Then… there are days when time is of essence, yet you still want to squeeze in some exercise.
Tabata workouts are perfect for busy days. Tabata training (named after its developer Izumi Tabata) is designed to be efficient and effective. Tabata is a form of HIIT (High Intensity Interval Training). It’s a timed interval method consisting of 20-seconds of maximum effort, followed by 10-seconds of recovery, repeated eight times for the ultimate exhaustive 4-minute workout. We all have four minutes don’t we?
HIIT is particularly amazing for:
losing body fat, yet retaining lean muscle;
strengthening the cardiovascular system;
developing a tolerance for high intensity capacity for longer;
challenging your mental resilience;
saving you time
Try this 4-minute Tabata workout that will be sure to wake your body up and have you feeling great throughout the day! Remember, for these workouts to be effective, you must go at your maximum effort during the “20-seconds on”.
Do each exercise for 20-seconds, then rest for 10-seconds before moving on to the next exercise. Repeat the routine for 2 rounds for a total of 4-minutes. If you’re up to it, repeat the workout to make it either an 8 or 12-minute routine. Be sure you do a warm-up and stretch to cool down. I suggest 1-2 minutes of jogging in place and jumping jacks to warm-up. Do a full body stretch to cool down.
Quick Feet (narrow then wide)
Start by running in place as fast as you can, landing lightly on the balls of your feet for 2-seconds. Pump your arms.
Then spread your feet to run in a wide stance as fast as you can for 2 seconds. Keep pumping your arms.
Repeat narrow then wide, narrow then wide.
Curtsy Side Lunge & Kicks
Start in a standing position. Then step the right leg back (into a curtsy), then kick that leg out to the right.
Switch sides by stepping the left leg back (into a curtsy), then kick that leg out to the left. Repeat sequence.
Plank Jacks
Get into a plank on your forearms - - elbows are under your shoulders, neck is in line with your back, core is tight to avoid rounding or dipping of the back or hips, tuck the pelvis slightly under, eyes looking about a foot in front of you.
Jump legs open and close, while staying in plank. Keep the buttocks low as you jump legs open and close.
Jump Rope
If you don’t have a jump rope, pretend you’re holding onto one. Start skipping with a standard jump (feet together and skip). Turn the rope with just your wrist. Jump as quickly as you can.
Mimie Louie is a Certified Fitness and Nutrition Coach, founder of keepingitrealfit.com. She specializes in helping women who want to feel more empowered and free in their body. She helps women get lean and strong, and feel more confident. Her programs are designed to work with a busy woman’s schedule and lifestyle. She is a Trailblazer in our Etobicoke Branch. Feel free to reach out at mimie@keepingitrealfit.com
I believe that there IS enough for all of us, and that we are all here to tap into the many blessings that have been provided to us. Shifting from a scarcity mindset to an abundance mindset may take time, depending on how habitual scarcity thinking is for you. It’s commonly suggested that just “thinking positive” will magically cure all the negative thinking, and that we’ll be floating in a bubble of happiness. Well, it’s not that simple.
Yes, thinking positively and having an attitude of expectation is important, but I find that, unless I anchor my thoughts in a way that I can actually feel myself moving forward, no real change takes place.
Here are some questions to begin gaining clarity on how you can start journeying towards abundance:
What often feels scarce or lacking in my life?
What effect do these scarce feelings have on other areas of my life?
How would I like to feel instead?
Feeling abundance in this area of my life would….
It’s true that we may experience things that cause us to feel vulnerable or limited in our lives. However, a scarcity mindset is a CHOICE we make, just as an abundance mindset is a CHOICE. We get to choose how we feel about the things that we observe in our lives, and this empowering gift to choose is what allows us to attract or push away what we most desire. Choosing to see things differently doesn’t ignore the fact that challenges exist. By seeing things differently, we stretch into newer versions of ourselves that ultimately allow us to attract those higher vibe things and experiences that we want in our lives. Why? Simply because we’ve changed on the inside, and once that inner change takes place, the outer reflects who we’ve become. It’s beautiful when that happens.
So, how can you move away from scarcity thinking and embrace an abundance mindset even more?
Written by Milissa Harding
