Body

  • Body, Mind

    3 Powerful Ways Visualization Can Enhance Your Fitness Results

    The Power of Visualization

    Did you know that you can leverage the power of your mind to accelerate your fitness results?

     

    Visualization is a powerful tool and an invisible force that can drive you closer to the body you envision – and virtually anything else you desire. And best of all, you can start seeing benefits in as little as 10 minutes a day! Sound too simple to be possible? I can verify from personal experience that this really works! It’s a time-tested, proven technique that involves focusing on positive mental images of your desired outcome to achieve a particular result.

    Athletes have long since used visualization to give themselves an edge, sharpen their skills, and calm their nerves before a big competition. When they mentally experience the actions involved in sports, it enables the athletes to perform significantly better.

     Visualization is so powerful because it impacts your subconscious mind. So by focusing with intention on mental images, it provides clarity and inspiration towards accomplishing your goals. Once your desired image or result is envisioned, the next step is to bridge the gap with a plan of action. 

      Many of the most successful people in the world use visualization on a daily basis to achieve both personal and professional goals. So why not harness this power and apply it to your own life too? Understanding the incredible connection between your mind and body is like unlocking a secret to enhancing your fitness results – and all areas of your life!

     

    Believe To Achieve

     Whether you believe you can, or you believe you can’t – either way you’re right.  Henry Ford

    A key factor to an effective visualization practice is belief. Your belief dictates your outcome, so believe you are capable of achieving your desired results. Many people have broken through their fitness plateau simply by believing in what they can achieve. With a strong belief, your visualization will come to life in your physical reality.

    Believe in yourself, the changes you’re making, and truly desire to become an improved version of you. Because if you don’t believe and you haven’t fully committed, you’ll miss out on an essential part of the process. It’s a powerful complement to any exercise routine, helping you to achieve your goals faster and more efficiently! 

    The brain with positive affirmation words written throughout

    The Neuroscience Of Visualization

    Psychologists have found visualization to be an effective way to increase your performance and adherence to a goal. And it works by transferring mental practice to the physical. It creates an impression in the brain that simulates the physical practice. So when you imagine yourself reacting certain ways to certain events, it strengthens the neurological pathways you need to respond accordingly. Using mental imagery to rehearse an action also reduces anxiety and stress to help you keep your cool when the big moment arrives.

     Brain imaging studies show that during visualization, neurons in our brains mistakenly interpret mental imagery as real-life actions and events. Even though the actual movement is not performed, the processes in the brain are still activated similarly. When you imagine yourself performing a task, your muscles contract as though you’re actually performing it. The contractions are so small you might not feel them, but with repetition, it’s enough to create muscle memory.

    When your brain enters a deep state of relaxation brought on by visualization and other mind-body practices, it becomes primed for suggestion. And experts are discovering the perks of visualization are going far beyond sports and fitness. Its also been shown to help with improving confidence, reducing stress, and overcoming phobias and addictions too.

     

    3 Powerful Ways To Use Visualization For Accelerating Your Fitness Results

    1. Inspirational Body Goals

    It all begins in your mind so try to spend at least a few minutes a day visualizing yourself achieving your fitness goals. Imagine the sensations of what that achievement would feel like to be healthier and more confident. The more specific you are, the better your results. Are you feeling happier and healthier as you stand in front of a full length mirror? Are you walking more confidently in a fitted dress? Are you feeling more energetic while running around with your kids? Are you breaking past workout plateaus?

    Whatever your fitspiration is, think through the situation in as much detail as you can. Make it a full sensory experience. This is how your mind works – senses aren’t separate. It can sometimes be helpful to find images of your ideal body goals to inspire your visualization practice. It’s important to look at these images and feel a sense of appreciation and admiration for the hard work it takes to get there.  And not a sense of lack or envy. Negative feelings of jealousy will hold you apart from attaining your body goals. 

    One of the biggest reasons many women have trouble changing their figures is because their minds are so focused on their current perception. This fixed mindset keeps your body at a perpetual ‘body set point’ and studies have shown your metabolism will adjust accordingly to keep you at your set point. Which is also why a lot of people gain the weight back after weight-loss. So imagine your body with the results you want instead of thinking about ‘perceived’ flaws. 

    2. Boosting Workout Motivation

     If you find yourself dragging your feet on the way to your workout, imagine yourself enjoying the perks of sticking to the routine. Like more energy, a stronger body and increased confidence. Women who used this visualization technique called ‘approach imagery’ were more enthusiastic, worked out more consistently, and burned more calories than those who didn’t. The women who pictured themselves working out were significantly more driven to exercise.

    When you picture your fitness successes, you’re better able to achieve them because they feel more attainable. Visualization helps the routine of working out feel more familiar so you ultimately feel more confident doing it. Approach imagery is so powerful that it can even help people overcome social physique anxiety. It boosted their motivation by enabling them to feel more comfortable exercising in public environments.

    3. Setting Workout Intentions

     Setting your intentions before a workout helps your mind form a clear plan for what you’re about to focus on. Make a mental note of what exercises you want to do and picture yourself doing them. Imagine how your body will feel and the satisfied sense of accomplishment you’ll have after your workout!

     Intention has organizing power so by clearly setting your intentions, you’ll lay the groundwork for its manifestation. Replace self-doubt with positive affirmations. Remind yourself of your strength, resiliency, and the progress you’ve made so far. Let these affirmations become your mantra during your workouts.

    Our vivid imaginations provide us with a perfect playground for practicing mindfulness. Remember, where your attention goes, energy flows. So intentionally focus on your workouts for the best possible results.

    Your Thoughts Create Your Reality

     Visualization is an effective method for accomplishing almost anything you set your mind to. You must visualize your body with the results you want while taking the necessary action steps to get you there. And just as a single workout won’t transform your body, a single visualization session won’t change your mindset.  But the more you practice visualization, the easier it becomes.

    So make it a goal to be consistent with your visualization practice to unlock faster fitness results by leveraging the power of your mind!. The more you can envision exercise as a positive step towards better health, more fulfillment, increased confidence, and enhanced mood – the more likely you are to succeed. 

    Fitness Benefits Of Visualization

    ✔︎ Increases the effectiveness of your workouts and the exercises you’re performing.

    ✔︎ Decreases your chances of injury by helping you feel ready and prepared.

    ✔︎ Strengthens your mindfulness practice to help you stay focused on the muscles you’re working.

    ✔︎ Helps you tap into a well of inspiration that motivates you to stay committed to your fitness goals.

    ✔︎ Supports Body Positivity by helping you develop a healthy and loving relationship with your body.

    ✔︎ Boosts motivation and enhances your enjoyment of exercise.

    ✔︎ Helps shape your body through the power of mental imagery.

  • Body

    Top 10 Ways To Strengthen Your Immunity This Winter

    A variety of fresh fruit, berries, and healthy foods displayed on a cutting board.
    A variety of fresh fruit, berries, and healthy foods displayed on a cutting board.

    The Power Of Your Immune System

    There’s nothing like a pandemic virus to emphasize the importance of maintaining a strong and healthy immune system.

    Your immune system is your body’s natural defense mechanism to help guard against germs, viruses, and infections. Immune systems are multi-faceted, and to function at its optimum, it requires balance and harmony.

     These specialized parts of the immune system provides the body with protection against pathogens and diseases. This protection is referred to as immunity, and we have three types — innate, adaptive, and passive.

    ✔︎ Innate Immunity: (Natural) Your body’s natural defense mechanisms that are present from birth. This type of immunity provides immediate protection against a wide range of pathogens, such as bacteria and viruses. Innate immunity is your body’s first line of defense and includes physical barriers like the skin.

    ✔︎ Adaptive Immunity: (Active) Your active immunity develops throughout your life through exposure to pathogens or vaccines, leading to the production of antibodies. This acquired protection helps your immune system recognize and effectively combat specific threats over time.

    ✔︎ Passive Immunity: (Supplemental) Passive immunity is “borrowed” from another source and it lasts for a short time. For example, antibodies in a mother’s breast milk gives a baby temporary immunity to diseases the mother has been exposed to. Immune system boosters, such as vitamins C, D, and zinc, fall under this category.

    Your Best Defense Is A Strong Offense

    Scientists still have a lot to learn about how our immune systems work. Now more than ever, it’s important to take the necessary preventative measures to help boost your body’s natural defenses. And your first line of defense is to choose to live a healthier lifestyle.

    Below I’ll be covering the top ten ways you can strengthen your passive immunity against viruses, bacteria, and other pathogens.

    Top 10 Ways To Strengthen Your Immune System

    Girl smiling and stretching in bed in the morning after a good night's sleep.

    1. Make Sleep a Priority

     Being well rested improves the function of white blood cells, so you’re less likely to get illnesses like respiratory infections, colds, and the flu. Sleep is your body’s time to heal and regenerate for optimal health. Most people need between 7 to 9 hours of sleep to feel adequately rested. 

    Practice daily sleeping rituals to optimize your sleep. Waking up and going to bed around the same times and trying to avoid caffeine after 4pm are all effective sleep enhancers.

    Pro Tip: Establish a wind down evening bedtime routine. Enjoy a warm bath or shower while listening to relaxing music. The soothing sounds can help your mind get ready to drift off to sleep more easily. My personal favorite is, Dean Evenson: European Spa. 

    2. Stress Less

     Chronic stress weakens your immunity by increasing your suppressor T-cells, which in turn, suppresses your immune system. When this branch of the immune system is impaired, you are more susceptible to the flu, colds, viruses, and Covid.

    Being stressed out also increases your level of the stress hormone called, cortisol. And multiple studies have proven there’s a link between elevated levels of cortisol and an increase in belly fat!

     Pro Tip: Stress-less with destressing strategies like deep breathing, meditation, exercise, yoga, and other relaxation techniques.

    Bottled water and a glass of water with lemon

    3. Stay Hydrated

    Staying hydrated can boost your immune health by thinning mucus secretions and flushing viruses and bacteria out of your body. Water also helps your body produce lymph, which carries white blood cells and other immune system cells throughout your body.

     Try to limit beverages that can make you dehydrated, like coffee and soda. Eat more hydrating foods, such as cucumbers, carrots, citrus fruits, and watermelon.

    Pro Tip: To help flush mucus and get over a cold more quickly, sip warm liquids like ginger tea, warm water with lemon or bone broth.

    Women working out together in a class

    4. Move Your Body

    It goes without saying, regular exercise is one of the pillars of a healthy lifestyle and contributes to a healthier immune system. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against osteoporosis and a variety of diseases.

     Walking is one of the simplest ways to exercise. If you’re not excited about walking or jogging, try yoga, swimming, or cycling. Even gardening can be a good way to get some light outdoor activity as well as being a stress reducer.

     Pro Tip: Try to be moderately physically active for at least 30 minutes on most days of the week. 

    5. Stay Positive

    Several Harvard studies have shown that if you expect good things and try to stay positive, your immune system will follow. So make optimism work for you and imagine the best outcome in all situations. There’s usually an underlying blessing that you’re able to see more clearly in retrospect. You’re not able to control the events happening around you, but you can control how you react to them. Respond with a positive attitude to help keep your immune system strong.

    Pro Tip:  Practice a daily gratitude journal and write down at least 3 things you’re grateful for every day. 

    6. Immune Boosting Supplements

    Vitamins A, C, D, zinc, selenium, and magnesium are all essential for healthy immune system function. The amino acids L-lysine and L-glutamine have also been shown to enhance immune support.

    Vitamin E is also important for regulating and maintaining your immune system. Nuts, such as almonds, walnuts, and pistachios are all packed with vitamin E. A half-cup serving of shelled almonds provides nearly 100 percent of the recommended daily value.

    Pro Tip: Taking zinc and vitamin C lozenges or tablets within 24 hours of exhibiting cold symptoms can help reduce the duration of a cold

    7. Fruit & Veggie Immune Boosters

    Your body isn’t able to produce antioxidants on it’s own so you need to supplement it daily for optimal health. Eating a variety of fruit and vegetables provides the best mix of protective antioxidants to boost overall health and immunity. Anti-oxidants, like vitamin C, fight the free radicals that can damage healthy cells and DNA. Citrus fruit is especially high in vitamin C. 

     The following 25 foods are anti-oxidant powerhouses that have been shown to improve your immune system to help it function at it’s best! 

    25 Of The Most Powerful Immune Boosting Foods

    • ✨Elderberry
    • ✨Acai berry
    • ✨Goji berries
    • ✨Blueberries
    • ✨Raspberries
    • ✨Strawberries
    • ✨Grapefruit
    • ✨Pomegranate
    • ✨Oranges
    • ✨Tangerines
    • ✨Lemons
    • ✨Limes
    • ✨Cherries
    • ✨Papaya
    • ✨Kiwi
    • ✨Spinach
    • ✨Kale
    • ✨Bell Peppers
    • ✨Sweet Potatoes
    • ✨Broccoli
    • ✨Avocado
    • ✨Carrots
    • ✨Mushrooms
    • ✨Ginger
    • ✨Garlic

    8. Probiotic Immune Boosters

    Probiotics are beneficial strains of bacteria that are also considered to be immune boosters. Probiotics can also help improve digestive and gut health which is linked to a healtheir immune system. Probiotics can either be from a supplement or consumed in natural foods like yogurt, kefir, sauerkraut, kimchi, and pickles.

    Pro Tip: Look for probiotic supplements with, lactobacillus, bifidobacterium, L. acidophilus, and, L. rhamnosus. They are all known for their immune-boosting benefits.

    9. Liquid Silver Hydrosol

    Silver Hydrosol has been used for more than 2,000 years to help safeguard human health. Known to be an effective antimicrobial, silver was first used to purify water, heal wounds, and treat infections. It is a natural element that can be found in whole grains, mushrooms, mammalian milk, spring water, sea water, and tap water. 

     Although sometimes controversial, liquid silver hydrosol is gaining more widespread recognition for its powerful immune support. After much research, I’ve found this brand, Bio-Active Silver Hydrosol™  to be one of the safest and most effective forms of liquid silver for providing immune support.

     I’m not affiliated or endorsed by this company. I’ve just been a believer in the power of this product for the past ten years and I can honestly say it has worked for me and everyone I know who has tried it.

    Pro Tip:  When I feel like I’m in need of extra immune support (like from traveling or being around someone who is sick) I’ll take three doses a day for a couple of days and it has prevented me from getting sick every single time.

    A cup of tea

    10. Immuni-Tea Booster

     The antioxidants, polyphenols, and flavonoids found in black, green, and white teas are credited with boosting your immunity. Green and white teas are especially high in EGCG, a powerful type of antioxidant shown to enhance immune function. The fermentation process of black tea destroys a lot of the EGCG. Whereas green and white teas are steamed and not fermented, so the EGCG is more preserved.

     Green and white teas are also a good source of the amino acid L-theanine which aids in the production of germ-fighting compounds in your T-cells. Drinking these teas regularly can also positively affect blood lipids by increasing your good HDL cholesterol while decreasing your LDL (bad) cholesterol and triglycerides.

    Pro-Tip: Drink organically grown teas to limit your exposure to pesticides.

    Wishing you health, happiness, and vitality in 2025!

  • Body, Mind

    The Power of The Mind-Body Connection

    A mind-body connection infographic with mindfulness words flowing in a circular clockwise pattern.
    A mind-body connection infographic with mindfulness words flowing in a circular clockwise pattern.

    How Your Mind-Body Connection Affects Your Fitness Results

    Who likes wasted effort? 

    I know my clients and I certainly don’t!

    So when you’re trying to get the most out of your workouts, it’s essential to remember…

    Keep your focus on your form and your mind in the movement.

    If your mind is wandering, you’re missing out on the most important part of the exercise – the muscle contraction. The more you contract and feel the muscles you’re working, the more effective the exercise will be. 

    We all want the best results possible in the shortest amount of time so that’s why you need to focus and make every rep count.

    Staying Mindful In The Movement

     If you’re suffering through a workout on pure grit, you’ll likely be ignoring pain or objections from the body. There’s a difference between feeling the burn of an exercise vs. the sharp pain of your body letting you know something’s wrong. And this disconnection from your body sets the stage for potential injuries.

    Exercise should not be an out-of-body experience.

    Focus by putting your full attention on the muscles you are strengthening as you contract and relax with each repetition.

     Staying mindful in the movement not only exercises your muscles more efficiently, but it’s also a great mindfulness exercise for your brain to help strengthen your mental focus too. The repetitive nature of exercising provides a perfect training ground for practicing mindfulness.

     So try to remember to let go of distractions and unrelated thoughts and focus your attention on the muscles contracting and your form throughout the exercise. When you give your full awareness to your workout, you’re able to do it more effectively (and safely).

    Stress Less

    We all know that too much stress can infect every area of our lives and there are times when our workouts can be compromised because of it. Like when you’re exercising only to be rushing through your reps, clock-watching and/or thinking about all the other things you could or should be doing.

    There’s a flow that happens when you pay attention to what you’re doing in the current moment. It makes whatever you’re focused on, that much more effective. You’re missing out on that flow when you’re being distracted by your thoughts. 

    Remember Why You’re Exercising

    If you find yourself rushing through a workout or thinking about other things, remember WHY it’s so important to you. Reflect on WHY you have made exercise a priority and how this workout will help you right now.

    Motivation is fueled by the emotional juice that comes from your WHY.

    Remember that you’re setting this time aside specifically for your workout so give yourself the luxury of getting the most out of it! Take your time with each rep, especially during strength training exercises. Perform slow and controlled movements while focusing on your form. Think about your posture, holding your core engaged, and the muscles you are targeting.

    The more consistent you are, the easier and more natural it will become.

    And the real benefits of regular exercise goes way beyond aesthetics. The following are my top 10 (non-aesthetic) workout WHYS that can be helpful reminders for you too!

    My Top 10 Reasons Why I Exercise...

    ✔️ This workout will help me have more energy for my day.

    ✔️ I’ll feel a satisfying sense of accomplishment when I finish my workout.

    ✔️ I’ll sleep better tonight after this workout.

    ✔️ I deserve to take care of myself with self-care, and exercise is a part of that.

    ✔️ Working out helps me feel stronger and more confident.

    ✔️ Exercise helps me feel happier by increasing serotonin and dopamine levels. 

    ✔️ I’ll feel alleviated from stress when I exercise due to elevated levels of endorphins.

    ✔️ I really love delicious food and exercise helps to offset indulgences. 

    ✔️ Exercise balances my mind and my emotions.

    ✔️ Exercise helps keep my immune system stay strong.

    An infographic of awareness and positivity words with a beautiful sunset in the background.

  • Body, Mind

    3 Easy Ways To Transform Your Workout Into A Mindfulness Practice

    The Mind Body Connection
    The Mind Body Connection

    The Power of Mindfulness

    Understanding the powerful connection between your mind and body is like unlocking an incredible secret to enhancing your fitness results!

    Staying mindful in the movement not only exercises your muscles more efficiently, but it’s also a great mindfulness exercise for your brain to help strengthen your focus. The synergy between your focused thought and the movement creates a perfect training ground for practicing mindfulness.

     As a fitness professional with a passion for holistic well-being, I’ve learned that true transformation goes far beyond the physical. In this blog post, we’ll be delving into the depths of the mind-body connection and its undeniable impact on your fitness results.  Nurturing this connection boosts your motivation and elevates you to another level of fulfillment!

     
     We all want the best results possible in the shortest amount of time so that’s why you have to focus and make every rep count. If your mind is wandering, you’re missing out on the most important part of the exercise – the muscle contraction. The more you squeeze and really feel the muscles you’re working, the more effective the exercise will be.
     

     

    3 Easy Ways To Transform Your Workout Into A Mindfulness Practice

    1. Remember To Breathe

    Breathing is the simplest way to deal with stress or distractions because it brings you back to the current moment. The idea is to let go of unrelated thoughts and give your full attention to your workout so you’re able to do it more effectively and safely. Focus your attention on your muscle contraction, your breathing, your form, and the movement of the exercise. The focused breathing also helps facilitate oxygen to the muscles more efficiently.

     So the next time you find your mind starting to wander during your workout, take a few slow and deep centering breaths to bring yourself back to the moment. Remember that you’re exercising right now and taking this time for you. That’s all you need to focus on. Everything else can be dealt with after your workout. 

     

    2. Set Your Intentions

     Setting your intentions before a workout helps you to form a clear plan in your mind of what you’re about to focus on. Make a mental note of what exercises you want to accomplish during your workout and visualize yourself successfully completing them. Imagine how your body will feel and the satisfied sense of accomplishment you’ll have when you’re done!

     Intention has organizing power so by clearly setting your intentions, you’ll lay the groundwork for its manifestation. Replace self-doubt with positive affirmations. Remind yourself of your strength, resilience, and the progress you’ve made so far. Let these affirmations become your mantra during your workouts.

     Remember, where your attention goes, energy flows. So intentionally focus on your workout for the best and fastest results.

    3. Make Up Your Mindset

    Your mindset is just as vital to your fitness goals as exercising properly for your desired results. Mindsets affect the way we think about everything. And having a growth mindset not only helps you achieve your fitness goals faster, but it will enhance all areas of your life. Without a growth mindset, we don’t exert the required effort and so we remain perpetually stuck. But with a growth mindset, it enables you to break through plateaus that are typically holding you back. That’s because so much of your results depends on your mindset, your beliefs, and the thoughts you think.

    Remember, it’s what you’ve been THINKING that’s creating your body and your reality.

    How To Stay Mindful In The Movement

    Exercise should not be an out-of-body experience so put your full attention on the muscles you’re strengthening. Focus and feel your muscles contract and relax with each repetition. You have to consciously practice being present to help stay focused on your workout. As you move through the exercises, your mind and awareness will start to naturally wander but it’s your job to come back to the present moment. It doesn’t matter how many times your attention drifts, just keep coming back to staying mindful in the movement.

    Building a strong mind-body connection takes time and practice so be patient with yourself and celebrate every step forward – no matter how small. The more consistent you are with this practice, the easier and more natural it becomes. You’re not only enhancing your physical fitness but also nurturing your mental and emotional well-being.

    So, let’s step into a new realm of exercise that’s truly transformative.

    Your body and mind will thank you for it!

     

    Practice being present

    Benefits Of Mindful Exercise

    ✔︎ Increases the effectiveness of your workouts and the exercises you’re performing.

     ✔︎ Decreases your chances of injury.

     ✔︎ Helps you stay focused on your form and contracting your muscles.

    ✔︎ Strengthens your mindfulness practice.

    ✔︎ Helps you tap into a well of inspiration that motivates you to stay committed to your fitness goals.

    ✔︎ Enhances your enjoyment of exercise and supports you in developing a healthy and loving relationship with your body.

    Body and Mind Aligned. FemmePhysiques