power of thinking

Do you know what you’re thinking?

Ever stopped for a moment to pay attention to the thoughts that run across your mind??  The average person thinks anywhere from 12,000 to 60,000 thoughts each day, and according to some research, as many as 98% of them are exactly the same as the thoughts the day before.  The more you think the same thoughts, the more ingrained in your brain they become.  It’s like creating a cd for your mind.

What are you thinking??  Have you stopped long enough to notice?

When I was in junior high, every night as I went to sleep I prayed to God.
And my prayer went a little something like this:
Dear God,  I love you so much.  Thank you for today.  Please help me to lose a lot of weight…..
Not sure what came after that, but I can remember thinking these thoughts almost every night.  I don’t know what I thought God was going to do or how praying for it might help, or even what “a lot” was (5 lbs? maybe 10??), or what would happen when/if I lost that weight….but that didn’t stop me.  For the better part of two years, this was my request, and this groove was recorded in my mind.

….Fast forward a few years….

My relationship with God and prayer has changed.  A lot.  Though, I still like to pray as I get into bed at night.  Most of my prayer is gratitude for the day that has been, and I can tell when I’m tired, or distracted because this gets played….

Dear God, I love you so much.  Thank you for today.  Please help me to lose a lot of weight….

It’s like a default to check if I’m paying attention.  When I catch it, I giggle, because I know it’s a sign that I’m tired and not present.  But it’s also a signal to pay more attention to what groove I’m creating at that very moment.

What are you thinking right now?  What thoughts are on repeat in your mind?
Might be time to lay some new tracks.

If you’d like some help, join us in Moving Evolution.  We’d love for you to join the fun!

No one ever said it would be easy.

I often hear that it’s not easy. In fact, it’s down right hard… getting up the hill.
Eating healthy.
Being mindful.
Finishing the project.
Keeping the motivation going.
…and on, and on.

No. It’s not easy. No one ever said it would be.

And though, it may not be easy, there are ways to make it easier.

It’s not easy for me to get up early every day.
But I know that I’m a much better mama/wife/friend ~person in general, if I’ve had a little time to myself before I engage with another.
I know, that if I run early I’m going feel 100 times better once I’m done – AND I’ve moved, so my day is free for other things – and this is what helps me rise. This helps me beat down my resistance.
It’s not easy – but this thought makes it easier.

It’s not easy getting up the hill. Or staying motivated. Or eating healthy. Or…
How can you make it easier?
A shift in thinking. A partner to hold you accountable. A gadget to track your time. Something. Anything.

What might help you?  I’d love to know.

It may not be easy, but it’s worth it.  (repeat, every day).

Create freedom, every day.

Happy Fourth of July!

Today in the United States we celebrate freedom (technically independence, but freedom feels sooooo much better).  Freedom is one of my all time favorite words, and one of my highest held values.

Freedom ~ (noun)  the power to determine action without restraint

As I explore freedom this year, I’m curious about the every day.
We all have ways in which we seek freedom ~ and if freedom isn’t your word try happiness.  Joy.  Love.
We seek these things in big ways, but what about the every day?
It’s relatively easy to find freedom in travel or on a boat where you can’t see land.
Piece of cake to feel love when you’re in a loving relationship.
Joy – easy as pie when you’re with friends that make you laugh.

But what about the days when you’re solo?  When the grind is a little too much.
When you’ve had it up to “here” with traffic/the kids/your co-workers.
How do you find freedom/joy/love/happiness/____ then?

The challenge:  seek freedom in your every day.
You know the big ways – find the small ones.
How do you create it, each and every day?

In pursuit of happiness.

You wanna fly, you got to give up the shit that weighs you down.

~ Toni Morrison

What are you thinking?

Your mind is constantly in motion.
Churning thoughts, whether you’re aware of them or not.

“OMG it’s cold out. Look at that those spandex. Did I eat breakfast? I wonder why Lisa didn’t call me back. Did I say something wrong? I need to go to the grocery store. Baseball game tonight at 5. Geesh, I’m tired. I don’t want to go to work. Will I have time to squeeze in a walk today? I can’t believe I ate that muffin”…..and this is in a matter of seconds.

Most of these thoughts are seemingly random. Responses to your environment. Thoughts about your day. Others stem from beliefs you hold. And they’re constantly running, like background music. A super top secret soundtrack to your life.

Have you ever taken a moment to pay attention?

The challenge: pay attention to your mind chatter. Identify your soundtrack (you may have several). This is especially important when you don’t feel great. When you’re angry or frustrated, anxious or hurt. Know what you’re telling yourself, and be fascinated by what you find.

For me, I have a tendency to be competitive. I’m working on it, and have been for some time. Though it’s easy to fall into the trap if I’m not paying attention. My mind begins to race if I’m not “winning”. Which is a cue for me to be present. If left unchecked, all sorts of thoughts run through my mind all leading to “I’m not good enough” in some way or another. CRAZY.

What is it for you? Choose your soundtrack wisely.
eye of the tiger baby.

Need some help in doing this? Want to change your sound track, but aren’t sure where to start? Join us in Moving Evolution. Class begins on Monday!

…and what else?

Just when you think you’ve got the answer, one more question: and what else?

know your plan for the day?…workout?….meals?…play?
what to do next?
got the solution?
what’s your body telling you to do?
what’s the easiest thing to do?…the hardest?
what could we do next?  
what do you want to do?

….and what else?  What else could we do here?  Where else could we go?  How else can I move today (other than run)?  What else can I eat?

Invite curiosity in to your routines (work, movement, fuel, etc).
….and what else?
Take a step back, and do something a bit out of the ordinary.
Innovate your every day.

The possibilities are endless.
simply open the door.


Right now I’m obsessed with questions. Asking questions of anyone that crosses my path.
Asking questions of myself.
I’m like that annoying child that continually asks “why?”.

I recently read an article though, that pointed out that quest is the first part of question.

Quest ~ (noun) a search or pursuit made in order to find or obtain something.
ex) The quest for knowledge.

I love that.
With every question, we go on a quest…some longer than others.
What sort of quest are you on?
My three favorite questions right now are:
Who am I becoming?/Who do I most want to be?
How can I improve?
What can I let go?

Each question calls forth a different response. And sometimes I don’t even respond…I simply ponder. I try to avoid questions with one word answers or ones that don’t allow for opening or a shift of some sort (why is this happening to me? why is this so hard? who are these kids anyway?)

When I meet with something that doesn’t go my way, I ask a question.
How can this be easier? How can I improve the situation?

The quality of our lives is dependent upon the questions we ask.
What are you asking?

Live your way into the answer.

Are you improving?

How can I improve?
How often do you ask this question?

Improve ~ (noun) to bring into a more desirable or excellent condition

If you’re like most, you don’t ask this question enough.
Most people tend to ask, is this right?
The math equation.  Posture.  Downward dog.  Baking.  The report.  Sex.  Painting.  Drawing.  Excel spreadsheets.  The proposal.  Recipes.
Am I getting this right?

Looking over our shoulders, asking for approval.
Eyebrows raised.  Is this right?

This, I believe, is restrictive in two major ways:
The answer is either yes or no – and can be left at that (hopefully it’s not, but could be) and thus, there’s little to no growth.
It feels crappy and is dis-empowering.  Asking for verification outside of ourselves.
Soul diminishing.

Instead, what if you asked: how can I improve?
As in, I think this is pretty good, but nudge me a little further.
Or, I’ve got no freaking clue here – a little help?  What can I do better?

Soul expanding.  Growth enhancing.
How can you improve?
move into it.

Be mindful of the words you use.

When talking about movement, or anything for that matter, be careful with the words you choose.
“I have to go to the gym”
“I should eat salad”
“I need to park farther away or take the stairs”

In each of these sentences the energy is heavy. The power outside the body.
It’s as if there’s a tiny monster barking instructions on what “should be done/has to happen/needs to be”.


Own your power. Choose your actions.

Instead of “have to” ~ I choose to go to the gym.
Instead of “should” ~ I want to eat salad. It’s my choice.
Instead of “need to” ~ It’s important to take the stairs. That way I get in a little bonus movement.

Changing the words doesnt’ change the action.
It may not make going to the gym or eating a salad any more fun.
But it gives you the power of choice, and with that, you can do anything.
Sit on the couch, eating bon bons if you like.  But make the conscious choice to do so.

Own your power.

Move morenot less.

This is the twenty~second post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

What message are you sending?

I saw this post on facebook the other day from Dr. Christine Northrup.
It blends with the 31 days, and what I believe deep in my bones.
I have clients and friends talk about how they’re getting older.
And I warn them….your body is listening….


What message are you sending your body?
Make sure it’s a good one.

Move more, not less.

This is the sixteenth post in a series of Move More. Not Less. 31 days.
Click here to see a list of all posts, updated daily.

Asking is the beginning of receiving. (Jim Rohn)

For what your heart most truly desires.
Will you go out on a date with me?
Can I have a raise?
How can I help?
Can I play too?
May I have some time alone, some space?
How can I afford this?
Do you love me?
Can I quit the gym/team/job?
Can I do this?
Sometimes we don’t ask for fear of the answer.
We spin up a story in our heads and stop (or delay) ourselves before we even begin.
What will they think?
What if I’m not enough?
What if he says no?
What if I look stupid?
What if I can’t do it?….
And so asking becomes so much harder than it actually is.
Stop the story.  Don’t procrastinate.
ASK.   The answer may set you free.