Mind

  • 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

  • Body, Mind

    Summer of Self-Care | 50 Ways To Self-Indulge

    A woman sitting on the beach at the water's edge with both arms reaching up to the sky and facing a beautiful sunset. A self-care quote reads, 'Fall in Love With Taking Care Of Yourself. Mind. Body. Spirit.
    A woman sitting on the beach at the water's edge with both arms reaching up to the sky and facing a beautiful sunset. A self-care quote reads, 'Fall in Love With Taking Care Of Yourself. Mind. Body. Spirit.

    Self-Care Essentials

     Self-care simply means doing the things that help you live well – both physically and mentally. It’s about prioritizing sleep, exercise, nutrition, and anything else that benefits your overall well-being. It’s about listening to your body and giving it what it needs to feel its best.

    And it’s not about feeling guilty or selfish for taking the personal time to recharge. Remember, you can’t pour from an empty cup so taking care of yourself first is essential. 

     Having daily self-care rituals has been shown to reduce stress and anxiety, boost your self-esteem, and increase your energy. Self-care also helps you maintain healthy relationships by supplying the energy needed to be engaged and present with the people in your life.

    Benefits Of Daily Self-Care

    ✔︎ More productivity
    ✔︎ More happiness
    ✔︎ More energy & vitality
    ✔︎ More respect from others
    ✔︎ Healthier relationships
    ✔︎ More self-love
    ✔︎ Less stress, anxiety & depression
    ✔︎ Less resentment
    ✔︎ Greater goal achievement

    Self-Care Is The Secret To Your Goal Success!

    One of the most overlooked aspects of goal success is your need for self-care. Setting and achieving goals requires consistent energy and effort. By taking care of yourself, you refill your well with extra energy, enthusiasm, and motivation to keep moving forward. Practicing self-care ensures you’re physically and mentally well-equipped to stay on track. It helps you sustain the momentum needed to perform optimally in all areas of your life.

     Exercise is a vital form of self-care and creating the body you desire is a personal journey. You have to take responsibility for the steps needed to get from where you are to where you want to be. No one else can do this for you. You are the creator and caretaker of your body. This is why you shouldn’t feel any shame in putting a high priority on taking the time to exercise. 

    Empower yourself with simple daily rituals and customize a self-care action plan that can be coordinated into your busy lifestyle. This means scheduling ‘me time’ to do the things that energize your body and mind. Think of at least 3 self-care activities that make you happy and start adding them into your weekly routine.

    You have to love yourself first if you want to live a truly fulfilling life. The most important project you will ever work on is YOU! So let’s make it the summer of self-care and find the time to recharge and treat yourself daily with any of the following 50 self-care/self-love activities.💖

    50 Favorite Self-Care Self-Indulgences

    1) Read a book or listen to an audiobook

    2) Take a 10-minute work break to go outside for fresh air & Vitamin D  

    3) Meditation and/or Visualization

    4) Take a relaxing salt bath or hot shower

    5) Journal

    6) Do a home workout or Yoga video

    7) Go to the gym or your favorite exercise or Yoga class

    8) Go get a massage

    9) Give yourself, or go get a pedicure 

    10) Give yourself, or go get a facial

    11) Practice a daily skincare ritual

    12) Go for a walk or hike in nature

    13) Turn your phone on silent for a little while

    14) Have a Spa night at home and pamper yourself 

    15) Light candles & play spa music (Dean Evenson is my fav) 

    16) Centering, deep breathing like Wim Hoff breathwork

    17) Trade a foot rub or shoulder massage with your partner or kiddo

    18) Make a gratitude list

    19) Do light, relaxing stretching

    20) Eat your favorite comfort food slowly and enjoy every bite

    21) Curl up with a blanket and watch your favorite show or movie

    22) Buy yourself flowers or a new plant

    23) Watch something inspirational or educational on YouTube

    24) Do a closet purge and donate what you no longer love, or doesn’t fit

    25) Cook dinner while listening to your favorite music

    26) Snuggle and spend quality time with your pet(s)

    27) Savor a cup of coffee or tea in silence

    28) Eat healthy whole foods

    29) Do something creative you love to do

    30) Make yourself a healthy smoothie or green juice

    31) Try cooking a delicious new recipe

    32) Read a magazine

    33) Repeat mantras or affirmations

    34) Splurge on a skincare product

    35) Organize and declutter a space in your home

    36) Write a goals list

    37) Create a vision board or something artistic

    38) Listen to a motivational podcast

    39) Sweat it out in a sauna or steam room

    40) Go for a swim 

    41) Find a local class or online course for something you’ve been wanting to try (cooking, art, meditation, Scuba, etc.)

    42) Go to bed 30 minutes earlier

    43) Stay IN on a Friday or Saturday night for self-love

    44) Make a playlist of favorite songs that motivate and uplift you

    45) Make a Pinterest board of something you love

    46) Watch standup comedy or a funny movie

    47) Dance to your favorite music

    48) Watch the sunset or sunrise

    49) Take a nap

    50) Innercises: Mental exercises to strengthen your mind for enhanced inspiration towards accomplishing your goals. To learn more about the power of the mind-body connection, check out my other post to help you reach your fitness goals faster!

    "Darling, don't forget to fall in love with yourself first." Carrie Bradshaw quote.

  • 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

    A key factor to an effective visualization practice is belief. As the saying goes, “Whether you believe you can or you believe you can’t, either way you’re right.”

    Your belief dictates your outcome, so believe in the possibility of achieving what you want. 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.