Category Archives: Goals

What is My Theme for 2017? Healing.

I set an intention with a “theme” for each New Year. I believe this sets a strong, powerful intention for a desired outcome and allows you to stay consistent in taking action towards a year congruent with that theme. 2012 (“The Year of Self Love”) and 2013 (“The Year of Yes”) have been favorites so far.

What’s my theme for 2017?


In the middle of 2016, I was sidelined with a serious foot injury that took me out of my life. Up until that point I was happy running around San Francisco doing as much as possible all at the same time. But this? This was a big large stop sign. It forced me to sit, feel, deal, and re-evaluate things. The only way out was through. I had a choice: shut it out and wallow in self pity, or open up and receive it.

I chose to open.

When you can’t go out, you go within. The journey has been everything (#allthefeels) and despite all the not so fun parts, I feel more alive than ever before. It has been one of the most transformative times of my life.

I’ve been thinking a lot about healing. Each one of us has trauma to heal, loss to mourn, hurts to forgive, or pain to let go of. Sometimes our pain manifests in the physical self and other times it takes form in ways that are not so obvious. As hard as it’s been, I am so grateful my foot pressed pause on my life and asked me to look at how I was moving through it. I needed to slow down, to work on myself, to heal past hurts that prevented me from being my best.

Moving into 2017 the journey continues. I am not in a rush, healing takes time (and I’m pretty sure it’s something that is never really done). Taking the time to generously nourish the body, mind, and spirit is one incredibly hard yet rewarding process. But the cool part? You FEEL results. From all of your efforts, you experience lightness, freedom, and expansiveness in your life and heart.

The process begins with one simple move: opening to what is. The photo above is how I feel going into 2017, empowered from my results and open to receive whatever the Universe has for me next. I believe life gives us great challenges to remind us that we’re alive (what a gift!) and that there is pleasure, and joy, and beauty, and so much room to expand into. And that yes, this journey, this life, is worth it.


All we have to do is open up to what is. The rest will take care of itself.

What is your theme for 2017? Have you ever focused on healing your mind, body, spirit? What do you do to heal? I’d love to hear your thoughts in the comments below.

Thank you for being a part of my journey – here’s to a year full of healing.

With love and light,


More feel good healing content:

I Want To ROCK Your Resolution

You are invited to Rock Your Resolution with me January 10th 2017! Start 2017 with positive energy and strength. This is the year to reach your full potential. Let’s do it together.


Hi Friends,

Are you having a good start to your 2017? I hope so! I’ve just finished my vision board and the wheels are turning to set my goals into motion. 2017 is full of possibility! The positive energy is contagious and I want to share it with you.

You’re invited to kick off the New Year on a high note January 10th for a special “Rock Your Resolution” Fitness Event. This is the ideal time to revamp your fitness routine—adding fun, new workouts to the mix— and to focus on feeding your body just what it needs to GLOW inside and out.

Join me at City Nights night club for a workout party that will work your entire body, get your heart rate up, and shape you from head to toe! Post workout you’ll get a goodie bag full of fitness swag from New Balance and enjoy healthy Suja Juice refreshments. Enjoy a post workout “healthy hour” where you can connect to new positive fitness friends who will help you stay AWESOME all 2017.

This is the year to reach your full potential. Lets do it together. Grab a friend and register hereEveryone is welcome. 

Join the party on facebook too! Let me know what outfit you are going to wear to compliment the night club lights at City Nights. I think I’m going to have to wear something bright 😉

Sending you lots of love and positive energy for an incredible 2017. I can’t wait to ROCK your resolutions with you.



Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

If you liked this post or have a loved one who could benefit, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

How to Publish a Book (Or Accomplish Anything You Want).


Photo credit Toni Alejandria

Today is the only day you can begin to make a difference in your life.  And pursuing your dreams is what life is all about.  So don’t be irresponsible.  Don’t wait until ‘someday.’  Make today the first day of the rest of your new life. I want to share with you my story about how I got to where I am today and how I published a book on living life my way.

When I was in High school and wanted to start teaching group fitness they all told me I was too young.

I got certified and started teaching. Step and hi-lo aerobics. I was a choreography queen.

When I went to college and wanted to major in Dance they all told me that I’d never go anywhere with that.

I got my B.A. in Dance and Communications and had an amazing time doing it.

When I moved to San Francisco to pursue Fitness full time they all told me it was a terrible idea. The city is too expensive. You cant survive with fitness as a career.

I worked in fitness and lived in San Francisco for 4 years.

When I went back to school to earn my Health and Wellness coach certification they all told me it was a waste of money. “You cant make a living as a life coach Caroline”.

I earned my certification and it launched me in a powerful new direction.

When I wanted to change paths from fitness to a Health and Wellness business they all told me I was crazy. “You’ll never be taken seriously. Why not just stay in fitness? Plenty of work for you.”

I created a business in-line with my strengths and personal passions full of purpose that I love. It allows for me to live according to my own definition of success and use my unique talents to be of service in making a positive impact. 

When I wanted to write a book they all told me it was too hard, too expensive, and a waste of time. “No one even reads books anymore Caroline”.

I started writing. Then I couldn’t stop. Now the book is a real, physical product as of October 18th. I am a published author and seeing that dream come true feels amazing.

Look, I’m not saying that if you want to be the next Beyoncé it will happen overnight. But I am saying theres a lot of power that comes from claiming what you want, believing in yourself, and going for it. Whether a goal is possible or impossible for you depends more on what you do about it than on any other factor. Certainly there will be obstacles that stand in your way.  And you can choose to use these obstacles as excuses for giving up – many people do.  But the truth is, if you have the courage to begin, you have the courage to succeed.  You just need to find the strength and willpower to keep going.  Success is achieved and maintained by those who try and keep trying.

There will always be people who tell you that you can’t.  You just need to make sure YOU are not one of them. 

As our friend Steve Jobs says:

“Your time is limited, so don’t waste it living someone else’s life.  Don’t be trapped by dogma, which is living with the results of other people’s thinking.  Don’t let the noise of others’ opinions drown out your own inner voice, heart and intuition.  They somehow already know what you truly want to become.  Everything else is secondary.”

Please my friends, I urge you, go for your dreams. If you can’t stop thinking about it, don’t stop working for it. A life lived in pursuit of meaningful goals is infinitely better than a life spent not. 

Believe in yourself. Find the courage to go for what you want. START. Take it one day at a time. You can do it if you think you can do it.
I am here to support you in making it happen. I want to watch you accomplish your dreams.

All that being said, you are invited to join me in celebrating a life of going for your dreams at the launch day of my first book, Balanced Body BreakthroughOctober 18th, 2016 at EQUINOX Sports Club from 6-8pm. The party is free and open to the public. It’s an open house full of healthy food, wellness products, new and old friends. An evening of celebration, community, health, and wellness. You have been an important part of my journey and hold a special place in my heart. I hope you can make it to celebrate!

RSVP here:

Get your copy of Balanced Body Breakthrough here

And invite friends on Facebook:

Here’s to you my friend, making your dreams happen.


“Listen to the mustn’ts, child. Listen to the don’ts. Listen to the shouldn’ts, the impossibles, the won’ts. Listen to the never haves, then listen close to me … Anything can happen, child. Anything can be.” ~ Shel Silverstein, Where The Sidewalk Ends

Did you like this post? Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Happy New Year!

HELLO 2015!

HELLO 2015!

Ringing in the New Year with Good Friends at the Westin St. Francis in San Francisco

Ringing in the New Year with Good Friends at the Westin St. Francis in San Francisco

My Happy New Year Wish For You

My Happy New Year wish for you
Is for your best year yet,
A year where life is peaceful,
And what you want, you get.

A year in which you cherish
The past year’s memories,
And live your life each new day,
Full of bright expectancies.

I wish for you a holiday
With happiness galore;
And when it’s done, I wish you
Happy New Year, and many more.

New Years Inspiration. Things to read, do, and take action on to fuel your 2015!

Whats one goal you’d like to accomplish this Year?  If you liked this post or found it helpful, please share it with your friends on Facebook,  pinteresttwitter, or email. I cant wait to share a healthy, happy, and inspired 2015 with YOU!

Yours in health,


How to Keep a New Years Resolution


It’s January and New Years Resolution Season is in full force. Large bucket lists, extreme makeovers, ambitious personal or professional goals. Setting resolutions can be fun and inspiring, and I’m ALL for creating powerful visions that promote positive actions. Many people are with me, about 45 percent of Americans set goals starting in January. But for all the good intentions, only a tiny fraction of us keep our commitments. According to the Journal of Clinical Psychology study 54 percent give up on their resolutions within six months — and only 8 percent ultimately succeed by the end of the year. Setting a goal you don’t plan on keeping actually backfires on your long-term health, happiness, and success. Want to set a goal you can keep and feel good about it in the process? Read on for my suggestions on succeeding with New Years Resolutions and honoring a promise to yourself.

Caroline’s Guide On Keeping a New Years Resolution 

First lets take a look at Common Resolution Pitfalls. Knowing these obstacles will help you create strategies to overcome them and accomplish your goals. 

  1. Being vague about what you want
  2. Not making a serious commitment
  3. Procrastinating and excuse-making
  4. Unwillingness to go through the awkward phase
  5. Not setting up a tracking and reminder system
  6. Expecting perfection, falling into guilt, shame, regret
  7. Trying to go at it alone
  8. Telling yourself self-limiting belief stories
  9. Not having backup plans
  10. Turning slip-ups to give-ups

Overcome the above pitfalls with these Resolution Success Strategies

Make your goal Non-negotiable. Make a promise yourself that you are absolutely without question going to do. When you do it, where you do it, how you do it can, and will most likely change according to circumstances (aka life). But that you will do it is not open for consideration. Call it a vow, a promise, a pledge, a commitment. Whatever you name it, making it choiceless is a tool for overcoming backsliding after your initial enthusiasm fades. You don’t negotiate with yourself about brushing your teeth. You just do it. I bet you honor your commitments to other people too. Treat yourself equally as well . Make your resolution a nonnegotionable commitment in your life.

Make it Actionable. Is your goal concrete enough? Many of us fail because we havent turned our goals into somthing to actually do. Yesterday a client told me she was going to focus more on herself and less on her job. “How are you going to put that into action?” I asked. There was silence on her end. Recently here are some resolutions I have heard, “to have more energy” “to learn to relax” “to make better decisions” “to say no more” “to have more balance”. There is nothing wrong with these desires. But they must be translated into actions. Actions tell you how you are going to do something. “I’m going to go to bed an hour earlier and exercise 30 minutes daily to have more energy.” “I’m going to spend three hours a week relaxing and reading on the couch.” To succeed, you must know what specific, realistic actions you are going to take.

Make a powerful visual reminder.  One thing I find extremely effective in setting goals that have lasting power is creating a vision board.  Creating vision boards is considered by many to be a vital step on the road to success. Since positive, focused thinking is the key to achieving goals, pinpointing what those goals are and having something tangible to symbolize them is an essential part of the process. Vision boards remind us what we should and should not be doing in order to achieve our goals. The images and phrases that make the board should represent the highest priorities in your life. It reinforces what you truly want and helps keep you on track in living it. It’s easy to do and a powerful tool, click here to read more on how to make your own goal vision board. 

Come up with Solutions for your usual Excuses. What is your usual litany of excuses and rationalizations? One way to think about this is to ask yourself what has gotten in your way in the past when you have tried to keep this resolution or any other. Forgetting? No time? Losing interest? Not knowing where to begin? And what are the rationalizations you give yourself when you gave up in the past? It doesn’t matter? It’s not that bad? It’s too hard? Instead of just hoping it will be different this time, write down your typical excuses and rationalizations and create strategies in advance for dealing with them. That way you wont get stopped in your tracks and lose forward momentum when they arise. And yes, they will! Because of the way our brains are wired we have a strong tendency to repeat behavior over and over. So think ahead, come prepared, and beat your brain at the excuses game.

Build a strong support network. They say you are most like the 5 people you surround yourself with. Its true, your community, co-workers, friends, and family have the biggest impact on whether or not you succeed at your goals. Build a strong support network by 1. Communicating your goals to your network and asking them to support you and 2. Choosing to surround yourself with people who have a positive impact on your lifestyle and goals. STAY CONNECTED to these people, its important to have a team cheering for you! No one can succeed solo 🙂

Set a deadline. Business coach, Mike R. Jay claims that 60 percent of the population is “pressure promoted”, as it’s called on the Myers-Briggs Type Indicator. It’s a preference, usually labeled as procrastination, for taking in information for as long as possible before being forced into action by some external deadline. The other 40 % are “early starters”, who prefer to get the ball rolling and avoid pressure. If you fall into the pressure-promted majority, find a deadline that will help you get into motion – a reunion, a vacation, a wedding, a performance. One would-be dieter and exerciser finally got off the starting line when she booked her trip to Hawaii, which required her to wear a swimsuit with her boyfriend. Another man finished his Ph.D thesis, which had been lagging for years, when he got a job that required it’s completion. To work most effectively, the deadline must be real and come from the outside. Pressure prompters tend to blow off self created deadlines.

Schedule it in. Fail to plan and you plan to fail. People who succeed make time for their goals within their schedule. Put it into your day planner and treat your commitment like an important appointment with a client. Otherwise it’s too easy to schedule all your time away with other things. Want to write every day? Block it in your calendar. Want to start looking for a date on ? Schedule it. Make a specific, time-bound appointment with yourself and you’ll be much more likely to follow through.

Do it Daily. Someone asked the Dali Lama to describe in one word the secret to living a healthy life. His answer? “Routines”. Bad habits imprision us; good ones bring us closer to our hearts desire. The more you make what you want a part of your everyday life, the more it will become so routine that soon you won’t even have to think about it. If you want to have more work/life balance, for instance, find a way to do a little something each day: leave the office half and hour earlier, take a walk with the family after dnner, read a novel before bed.

Track Your Behavior. Research shows that when you monitor your behavior and track your outcomes, you’re more likely to be motivated and perform. That’s because tracking is a key to self-regulation, the capacity to do what it is you say you want to. Monitoring can take the form of a food journal, NIKE fuel band, smart phone application, anything that helps you track your activity and progress overtime. Check out a list of some of my favorite smart phone apps here for health, fitness, and wellness. One of my favorite life guru’s Tim Ferris, advises people to track their food intake using the “Flash Diet” in which they simply take photos of everything they eat/drink. This tracking is highly effective as it builds immediate awareness regarding caloric intake. You can track your progress in any modality you’d like, the important part is just to TRACK it! 

Keep things in perspective, Focus on the Big Picture.  Look at how far you have come, not how far you have left to go. Some call this the horizon effect. It creates encouragement (“I’ve done twice as much as I did two weeks ago!”) and builds determination (“I’ve made it this far; I might as well keep going”). Focus on the ten pouds you did lose, the closet you managed to clean; the thousand dollar debt you’ve deleted; the evening you carved out for yourself. Don’t forget to ask yourself how much you’ve accomplished the task so far, so you can mine you success for ideas on how to keep going.

Take it one choice, one day at a time. When we think about changing something in ourselves, it can feel overwhelming. But in truth, our entire lives are constructed of the minute-by-minute choices we’re making, many of which we are not even aware of. “An unconscious choice is a reaction…. A conscious choice is a response.” Bring your own choices into your consciousness. If you’re having trouble sticking to your resolution for a day, try this practice: when you’re doing the bad old habit, stop and say, “I’m choosing to…” (eat this brownie, not work out, stay in the office to finish this project, blow up at my husband, look at my Facebook rather than clean my apartment, etc.). Do  you like yourself when you make this choice? You can choose differently, moment to moment. The next day, make the positive choice visible to yourself: I’m choosing to eat a healthy breakfast; I’m choosing to leave the office on time; I’m choosing to work out; I’m choosing to work on this project now vs. the night before the deadline; I’m choosing to take a few deep breaths before speaking. The more you focus on the positive choice you CAN make this very day, without worrying about forever, the more you will live yourself into the new desired habit.

Find Someone Who’s Doing what you want to be doing and copy! When it comes to changing human behavior, there’s nothing that beats a good old fashioned role models. Babies learn by intimidation, why shouldn’t adults? Who do you know that is good at what you want to learn? What do they do that you don’t? The more intentionally you watch those who are living with the habit that you desire, the more examples you have to draw on when you are by yourself.  Watch and learn – and don’t be afraid to ask questions. “How do you get your work done and still have time for your family?”, “Teach me your dating secrets.”, “What makes you so good at taking risks?” Most people love to teach when given the opportunity.

Walk the Talk – Teach it to Someone Else. A great way to really cement a new habit is to become a mentor to someone else. Teaching can help reinforce the positive impact of the habit you are committed to keeping in your life. One crucial tip for making this as effective as possible – whatever you suggest to someone else, practice it yourself. In other words, be sure to take your own advice on the topic. Its a way to really walk the walk!

Treat yourself with Kindness and Compassion. Stop beating yourself up. You are a work in progress. You get there a little bit at a time, not all at once. Keep doing the best you can. We all mess up or forget. When we do, our task is to hold ourselves in love. You and I are human beings dealing with the challenges of growth. When we treat ourselves with kindness, we don’t collapse into shame or guilt. Instead we are empowered to try again with greater wisdom from our fall.

“To exist is to change; to change is to mature; to mature is to go on creating oneself endlessly”. Yup thats exactly how it works. You set out to do something new, like learn how to strength train, or volunteer at a group kitchen, or enjoy life more and something bigger happens along the way. You become more aware of yourself – how you get in your own way, how you get unstuck, how you sustain momentum. And because how you do anything is how you do everything, what you learn applies not only to strength training or volunteering but to everything in your life. You now know much more about how you tick, what motivates and discourages you, and what inner qualities you have available to apply to any situation.

When we set out to keep a New Years Resolution, change a habit, or bring a dream into being, ultimately we are involved in a bigger act of conscious self-creation. Rather than being stuck with the way we are now, we can actually choose the habits of the mind and the qualities of the soul we wish to be. We can consciously choose the behaviors and skills we wish to learn, the life we wish to have, and follow through to a successful conclusion. Not perfectly, not always – because we all come with a lot of baggage and life isn’t always kind of fair – but to a much greater degree than we could before because we’ve had an experience of success to draw on. In these ways, creating a new habit brings us to precious spiritual gifts: hope – that our future will be brighter than today through the efforts we make – and faith: that we can bring into being more of what we desire in ourselves and in our lives. What more do we need to weave a life of meaning, purpose, and beauty?

Each of us has the opportunity to change and grow till our very last breath. Keep going. Keep growing. Keep creating. Keep being YOU 🙂



Other Things To Check Out This Week:

How to Get Rid Of Sore Muscles.

Got Sore Muscles? Read this article with helpful tips on how to relieve Sore Muscles and help your body recover.

Sore Muscles

Sore Muscles

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Having Sore Muscles is common after a workout and its usually a good sign that you are getting stronger.  Minor aches and pains are simply indications that muscles are adapting to your fitness regimen. But sometimes sore muscles can throw a kink in your well intentioned workout plans, especially when it hurts to raise your arm above your head. No one is immune from “delayed onset muscle soreness” and learning how to manage sore muscles will help you improve future workouts. Read on for everything you ever wanted to know about sore muscles and the dreaded “muscle hangover”. With these top tips you’ll be able to relieve sore muscles and train smart to get stronger!

Sore Muscles 101. Muscle pain explained. 

What causes sore muscles? Delayed onset muscle soreness, or DOMS,  is the soreness you experience 24 to 48 hours after intense bouts of exercise. DOMS begins with micro-tears that occur inside your muscles during your workout. These micro-tears set off an inflammatory response and your body’s immune system works to repair the damage. This causes swelling and fluid buildup in and around the muscles creating excess pressure  which sends an “ouch” signal to your brain.

Immediate soreness – the pain you feel after racking the weights or stepping off the spin bike – is likely due to the accumulation of metabolic by-products inside your muscles. When hydrogen ions break away from lactic acid as it enters your blood stream, they trigger pain receptors. But this pain often dissipates 30 minutes post workout when your body flushes out the waste.

Good news is that soreness, especially DOMS, doesn’t have to derail your training. Its most often caused by activities that challenge your muscles in new ways they aren’t accustomed to, like starting a new routine or rapidly upping the intensity of your current one. Whats more, the recovery process that occurs within a muscle during an initial bout of soreness helps to protect it from future soreness. That means the same workout performed a few days later wont cause the same degree of soreness, if any. Not only are your muscles becoming stronger and better able to handle the force, the proteins inside your individual muscle cells adapt in such a way that makes them more resistant to damage.

The same micro-tears that cause soreness also play a role in building muscle, so it’s practically impossible to prevent soreness entirely. However by carefully following a moderate rate of progression, avoiding extreme changes in your fitness routine, and ensuring adequate recovery between sweat sessions you can reduce your chances of recurring “show-stopping” muscle soreness.

How to avoid super sore muscles. Take these steps to improve performance, train smart, and prevent sore muscles from becoming a regular recurrence in your workout routine.

Prevent Sore Muscles Before Your Workout

FUEL UP with inflammation fighting foods. Eating to aid muscle repair is easier than you think. That’s because the same healthy clean foods you eat to prevent heart disease will help keep post workout pain at bay too. “A heart healthy diet can be considered a muscle recovery diet as well, because both are rich in foods that contain compounds, including antioxidants and essential fatty acids that have been shown to help reduce inflammation.” says Nancy Clark, RD and author of Nancy Clarks Sports Nutrition Guidebook. “Make sure not to forget the protein which protects muscles from being broken down. Protein eaten prior to exercise will be ready  to be put to use when exercise stops in order to start repairing and building muscle.” says Clark. Combine dark hued fruits or veggies with good for you fats and some protein in a pre-workout meal. Good choices are a bowl of fresh fruit (strawberries, bananas, and kiwi) with non-fat Greek yogurt topped with silvered almonds or a romaine salad topped with blueberries, walnuts, and a drizzle of olive oil.

Perform a Dynamic Warmup. Though it may feel good, studies have found that static stretching (holding a position or stretch) before a workout wont reduce soreness later. INSTEAD do a dynamic warm-up where you move your body through functional movements at a lower intensity than your actual workout. A dynamic warmup will enhance blood flow to your working muscles and increase their internal temperature, potentially making them less prone to damage. If cardio is in your daily workout plan, start by doing 5 to 10 minutes of the same activity at a lower intensity like walking or jogging before your run. If you are headed to the weight room try performing one set of each exercise using body weight or 50% of the weight you’ll be lifting that day. Try this dynamic warm up video before your next run, bike ride, or workout to prevent sore muscles.

Dynamic Warm Up Exercise Video


Prevent Sore Muscles DURING your Workout

Slowly Increase Intensity. One of the most common culprits of soreness is stepping up your program too quickly. Taking a more gradual approach will not only protect you against soreness, it will also help you progress more smoothly. Lifting too much too soon can lead to over-training, which occurs when your muscles don’t have adequate time to recover between workouts. You end up breaking down the muscle more rapidly than it can rebuild itself, which is counter-productive. Avoid this by following the 10 % rule : upping your weights by 10 percent each week once you feel that you can complete all the sets and reps at your current level. The 10% rule is a good guideline, but always make sure to adjust intensity gradually to fit your needs. Keep a log book where you record each workout is an ideal way to make sure you’re consistently boosting your intensity at a rate that will build strength while minimizing soreness.

Prep For Circuits. You know that performing circuits has its benefits (saves time, torches calories, boost endurance, to name a few). But if you want to be able to walk a few days from now, ease into them slowly. If your current training program involves bouts of rest between exercises, then you’re giving your muscles time to reabsorb the flood of chemicals that can cause soreness later. But if you’re diving in to a super circuit routine, it can take your body even longer to recover afterwards, because you will be coping with the combination of soreness as a result of challenging your muscles in completely new ways, plus the swamp of chemicals that has accumulated when you scrapped rest between exercises. Your solution: gradually chip away at rest periods. If you currently take 60 seconds to rest between exercises, reduce that time to 45 seconds next week, 30 seconds the following one, and 15 seconds the week after that. Within a month, your body will have learned to move those chemicals out of your system more rapidly, so it can handle the back-to-back exercises in a super circuit without leaving you sidelined with soreness several days afterward.

Prevent Sore Muscles After Your Workout

Chase Your Workout with Carbs and Protein. “The ideal post-workout, soreness reducing snack contains a ratio of about four parts protein to one part carbohydrate,” says Declan Connolly, PhD, exercise physiologist and director of the Human Performance Lab at the University of Vermont. “Protein helps repair muscle damage, which is essential for reducing soreness. Meanwhile, carbs help your body better absorb protein so it can do its job.” A study of US Marine recruits found that those who supplemented with both protein and carbs after a period of basic training experienced 17 percent less muscle soreness one day after a six-mile full gear hike, compared to a five-percent increase in soreness among the group that supplemented with carbs only. Try a bowl of quinoa or brown rice with chicken, a protein smoothie with whey protein powder, and a piece of fruit. When I’m busy I LOVE mixing up a quick protein smoothie, this is my favorite apple protein smoothie for busy days.


Hydrate!!! Your muscle cells need water, so when it comes to recovery, dehydration is one of your biggest enemies. Try to drink one 20-24oz bottle of water for each hour of exercise. Hydrate responsibly!

ICE ice baby. The reality is, once your workout is over, the damage is done. But applying ice to the muscle groups you worked the hardest can help blunt the inflammation response to those micro-tears, so you experience less swelling and less pain. Place zip lock ice bags on the top of your muscles for 20 minutes at a time. Take a break for 20 and repeat as much as needed to keep inflammation in check. Super sore? Give your body an ICE BATH. Read my step by step guide on how to take a bath in ICE!! Trust me it works…. Im not crazy, just cold 😉

Epsom Salt Baths. Not a huge fan of the cold? Grab the bubbles and pour yourself a hot bath tub. Epsom salt may sound bogus, but its a technique used by many athletes and gym fanatics use to promote recovery during intense periods of training. Magnesium – the key component of Epsom Salt — performs more functions in more systems of the human body than virtually any other mineral, including regulating the activity of more than 325 enzymes. Medical research indicates that magnesium may reduce inflammation and relieves pain, making it a beneficial in the treatment of sore muscles, bronchial asthma, migraine headaches and fibromyalgia. Soaking in Epsom salt is an inexpensive way to help ease tired, achy bodies so you can revive and enjoy all of your hard training days. Learn all about the benefits of magnesium sulfate and get my much more enjoyable recipe for an Epsom Salt Bath.

Massage Sore Muscles On a Foam Roller or yoga tune up therapy balls . Known as the “poor man’s massage” simple myofascial release exercises will help you keep your body healthy in the long term. Foam rolling exercises are  great for pre-workout preparation, tune-ups between workouts, and at the end of a hard training day. If you really want to prevent DOMS from derailing your workouts, rolling your muscles for 10 minutes can reduce post-exercise soreness by 30 percent. Read my Foam Rolling Guide or try any of my quick foam rolling videos on youtube below. Now go get yourself on a foam roller and work out the kinks in your sore muscles!!

Sore Muscle Q&A: 

“How can I tell the difference between soreness and a strain?” IF words such as “throbbing”, “stabbing”, or “popping” enter your vocabulary while working out, you may have strained a muscle. Another sign of a strain (which is a large muscle tear): the pain persists even when you stop doing the activity or lasts consistently for longer than a few days. Soreness that occurs during a workout, however feels uncomfortable, but the pain should let up when you stop. If you think you may have strained a muscle, stop what you are doing immediately and see your doctor.

“If I am sore after yesterdays workout, can I still exercise today?” Yes, but with some adjustments. If you are resistance training, its recommended not to exercise the same muscle groups on two consecutive days. If you’re feeling sore, perform a low-intensity activity, such as walking, yoga, or swimming. These activities will help temporarily relieve stiffness and it will feel good to get your body moving to shake off the sore muscles.

“If I don’t feel sore after a workout, did I not work hard enough?” I recently went off on a rather funny rant on this fitness myth. This is a common misconception. You dont need to feel sore to experience strength and other performance gains. While tiny muscle tears are an inevitable consequence of working out, if you increase your intensity at an appropriate rate, it will help reduce your chances of experiencing significant soreness.

I hope these videos and suggestions can be helpful resources for you in getting rid of Sore Muscles and feeling your very best. Bookmark and save this page for those work days where your need some sore muscle T.L.C. If you liked these videos, please hit LIKE and SUBSCRIBE to my channel for more content to help you feel your best. And if you know someone who could benefit from this post, please share it with them. Everyone deserves to feel good and live in health.

I encourage you to EASE intro a stronger, more fit you. Take the time to develop a well-rounded, balanced workout program that gradually builds your strength, cardio, and flexibility. DON’T seek soreness. Look instead to build a quality fitness program that gets you results for the long term. Train smarter and you will get stronger!

Here’s to you and a healthy, active lifestyle.


My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

Other Things To Check Out: 


The Myths of Self Care. How to be nicer to yourself, starting now.


“When I loved myself enough, I began leaving whatever wasn’t healthy. This meant people, jobs, my own beliefs and habits – anything that kept me small.  My judgement called it disloyal. Now I see it as self-loving.” ~ Kim McMilllen

Self care seems like a simple of concept, yet it really isn’t is it? I find it to be challenging for us all, especially those in helping roles (parents, teachers, nurses, personal trainers, the list goes on). I used to be the worst at self care. For years I watched my clients on to see their goals and put myself on the bottom of the totem pole. By 2011 I was burnout, injured, and resentful.  Don’t get me wrong, I LOVE my job. I find great joy in connecting with others and seeing them on towards health. But thats almost the problem. I love helping others a little too much. Put yourself last enough and eventually you reach a breaking point. And thats what happened to me. I broke. And then I woke up.


At the start of 2012 I declared it the year of “Self-Love”. I recruited a team of experts and friends to help support me to reach my personal and professional goals (much like my clients do with theirs).  At first, making myself a priority was incredibly scary; partly because it takes courage to be self-compassionate. It requires you to release control and acknowledge that you are imperfect, that you too need support in being the best version of you. Rather than struggling with the unreachable goal of perfection, self-compassion requires you to let go of your resistance to your own humanity and go with it instead. Working through my “Year of Self-Love” I discovered that in order to love yourself first you have to get rid of any limiting beliefs that may be holding you back. Here are some of the “Myths of Self-Love” that can prevent you from giving yourself the care you need and reaching your full potential:

Myth 1: Self-compassion is selfish.
In our culture, we are taught to care for everyone except ourselves. Self-compassion can thus be seen as selfish, that taking care of yourself means you are not doing what you are supposed to be doing: taking care of someone else.
Reality: Caring for others requires loving-kindness and authenticity. If you haven’t created those traits for yourself, how can you give them to others? I found that through caring for myself, I was a better coach, friend, daughter, sister, and person. It may seem counterintuitive at first, but you truly can give more to others when you are taken care of. “Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” ~Parker Palmer

Myth 2: Self-compassion is indulgent.
You might be concerned that being nice to yourself just lets you off the hook and encourages you to be self-indulgent.
Reality: Self-compassion is about your health and well-being while self-indulgence is about getting anything you want when you want it without thoughts of well-being. Self-compassion is about noticing and being with your pain. Self-indulgence is about numbing and denying your pain. “Self-care is not about self-indulgence. It’s about self-preservation.” – Audrey Lorde

Myth 3:  Self-criticism is what motivates you.
Self-love is often devalued in our culture, instead we often use self-criticism to motivate us to reach our goals. Self-criticism works to motivate us to a certain extent, but it creates a lot of trouble in doing so: fear of failure, thoughts of not being good enough, and fear of humiliation, just to name a few. Self-criticism also provides you with the illusion of control. If you just worked harder, looked prettier, or acted nicer, you could achieve that perfection you’ve been seeking, right? You know the answer to that question, but the pursuit of perfection and the lure of control are hard to shake in our attempts to care for ourselves.
Reality: While it’s possible the inner critic developed to help you reach your goals, it’s not the only option. We have many ways to keep ourselves moving forward, we really don’t need a critical voice in our heads to do so. We don’t need to be internally nagged and disparaged to accomplish things. Being self-compassionate gives you the confidence you need to motivate yourself in a positive way.  “You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens.” ~Louise L. Hay

Myth 4: Self-compassion is wimpy.
In our individualistic society, you are supposed to “pull yourself up by your bootstraps” and tough things out. Be kind to yourself? Quit being such a wimp!
Reality: Actually, self-compassion serves to heal and strengthen you. It is, in fact, the strongest and most resilient among us who have the courage to be kind to ourselves.

These are just a few of the myths that can prevent you from praticing self-care. Can you pinpoint limiting ideas you have about yourself that keep you in a cycle of putting yourself last?

REALITY CHECK. How to start taking care of yourself:

1. Acknowledge your desires and needs.
You have likely been conditioned to ignore, deny, or suppress your personal wants or needs due to believing any or all of the myths above. Practice noticing your personal desires and gently give yourself validation that they are real and deserve compassion. Do you have the desire to spend more time with friends? Do you want to work with someone on improving your fitness or nutrition? Do you want to take up a hobby or spend more time relaxing? What is it that you want to be real for YOUR life (not your friend, client, or daughter’s life)? Is there something that you always wish you had the time to do? Make it happen now. And make it happen for YOU.

2. Treat yourself as you would a friend.
Think for a moment of how you think about and talk to yourself. Now think about how you talk to your friends. How do you treat them? It’s likely you treat yourself much worse than you would a friend. Speak gently to yourself. Be understanding. Don’t tolerate negative or critical self-talk. Talk to and treat yourself as you would your friend. Here are all of my tips on “taking out the trash” and learning to speak kindly to yourself, an extremely important element in self care.

3. Remember that you are human (a beautifully imperfect one)
Even if you are going through a challenge or you make mistakes, does that mean you shouldn’t be kind to yourself? No. It means you’re human. And all humans are flawed, make mistakes, and are deserving of compassion. Perfection doesn’t exist, let go and learn to love your beautifully imperfect self.  “And now that you don’t have to be perfect, you can be good.” ~ John Steinbeck

4. GET SUPPORT.  A good support system is a vital element to self-care. Yes you can accomplish things on your own, but you can reach your full potential when you have a team to support you. Who helps you take care of YOU? A gardening analogy is most appropriate for this question. Some flowers and plants thrive in temperate zones and others in different conditions. We, too, need to be in tune with our own nature and know under which conditions we do our best. In what life situations do you thrive personally? Who are the people who energize you? Do you actively put yourself in situations where you are building your skills and experiencing the growth you want? For example, a person who wants to become a writer should consider taking writing classes, go to readings, and be in places that stimulate that type of creativity in her. Get the social support you need to truly be cared for.
5. Practice Daily Acts of Self-Love: Every day actively do small acts to show yourself care. Here is a list of 100 ways to nourish your mind, body, and spirit.  This is not a checklist – only a list of suggestions. Feel free to take the ones that speak to you and ignore the rest. Make self-care a daily action item on your to-do list.


My life truly blossomed once I took action and made self-care a priority. My “Year of Self-Love” allowed me to save myself from burnout, gain self-respect, and truly LOVE my life. However, it is an ongoing process that takes consistent dedication, commitment, faith, work, and sweat. You have to learn to value yourself, which means fight for your health and happiness. With so many limiting cultural beliefs working against us we all need support. Join me in working towards a world that encourages others to love themselves. The way you treat yourself sets the standard for others, the self-care revolution starts with YOU.

Bottom line? be yourself, love yourself, accept yourself, respect yourself. If you or someone you know needs some help getting to this place, please pass along this post and share the self-care encouragement.

Love to you all,


Other Things To Check Out This Week:

What is YOUR vision for your life? How To Make A Vision Board that WORKS Magic!

As we approach the new year, there is one thing on everybody’s mind: GOALS. One thing I find extremely effective in setting goals that have lasting power is creating a vision board.  A vision board is a visual representation or collage of the things that you want to have, be, or do in your life. It works to activate the law of attraction which is the idea that your mode of thinking, be it positive or negative, directly affects what the universe puts out there for you. In other words, if you think negatively, your life will only result in negativity. But if you put positive mental energy into the universe, positive outcomes—getting that promotion you wanted or getting out of debt—will happen. It’s kind of like the little engine that could, “I think I can I think I can”.


Creating vision boards is considered by many to be a vital step on the road to success. Since positive, focused thinking is the key to achieving goals, pinpointing what those goals are and having something tangible to symbolize them is an essential part of the process. Vision boards remind us what we should and should not be doing in order to achieve our goals. The images and phrases that make the board should represent the highest priorities in your life. It reinforces what you truly want in your life and helps keep you on track in living it.

A vision board usually consists of a poster or foam board with cut-out pictures, drawings and/or writing on it of the things that you want to manifest in your life. It’s simple.

By selecting pictures and writing that charges your emotions with feelings of passion, you will begin to take action towards making those things happen.  Your personal vision board is only limited by the extent of your own creativity. Vision boards are whatever you create them to be – I’ve seen everything from simple to those that could probably sell in an art gallery. Having artistic ability is not a prerequisite for creating a functional vision board and the procedures I’ve outlined below can be used by anyone.

The general elements that a well-designed vision board should include are:

  • Visual. Your subconscious mind works in pictures and images, so make your vision board as visual as possible with as many pictures as you can. You can supplement your pictures with words and phrases to increase the emotional response you get from it.
  • Emotional. Each picture on your vision board should evoke a positive emotional response from you. The mere sight of your vision board should make you happy and fuel your passion to achieve it every time you look at it.
  • Strategically-placed. Your vision board should be strategically placed in a location that gives you exposure to it. It’s helpful to look at it often and give your mind a reminder of your desires.
  • Personal. Negative feelings, self-doubt, and criticism can damage the delicate energy that your vision board emits. If you fear criticism or justification of your vision board from others, then place it in a private location so it can only be seen by yourself.


Supplies Needed

    • Big piece of cardboard or poster board
    • Large selection of magazines (preferably in color)
    • scissors
    • Tape/ glue (i prefer double sided tape)
    • Printer (for images off the internet you want to include)
    • Ribbon

Ready to get crafty? Here are my Steps To Create Your Vision Board:

    1. Decide the main theme of your board. It may be based on something specific you wish to accomplish or obtain, or it may be a general idea of everything that makes you happy. (and yes you can make a vision board just specifically of the man/woman of your dreams 😉 )
    2. Find pictures that correspond with your theme, either from old magazines, photographs, or from the Internet.
    3. Print (if necessary) and cut out your pictures.
    4. Type or write some affirmations or empowering words that correspond with your theme.
    5. Glue your pictures and affirmations to your poster board and pin them to your cork board.
    6. Hang your vision board somewhere you will see it often.

How to create a vision board that depicts the future you wish to create:

  • Find pictures that represent or symbolize the experiences, feelings, and possessions you want to attract into your life, and place them in your board. Have fun with the process! Use photographs, magazine cutouts, pictures from the Internet–whatever inspires you. Be creative. Include not only pictures, but anything that speaks to you.
  • Consider including a picture of yourself in your board. If you do, choose one that was taken in a happy moment. You will also want to post your affirmations, inspirational words, quotations, and thoughts here. Choose words and images that inspire you and make you feel good.
  • You can use your vision board to depict goals and dreams in all areas of your life, or in just one specific area that you are focusing on. Keep it neat, and be selective about what you place in your vision board. It’s a good idea to avoid creating a cluttered or chaotic board… you don’t want to attract chaos into your life.
  • Use only the words and images that best represent your purpose, your ideal future, and words that inspire positive emotions in you.
  • There is beauty in simplicity and clarity.
  • Too many images and too much information will be distracting and harder to focus on.
  • If you are working on visualizing and creating changes in many areas of your life, then you may want to use more than one vision board. You might use one for your personal goals and another for career and financial goals. You might even want to keep your career vision board at the office or on your desk as a means of inspiration and affirmation.

How to use your vision board:

  • Try keeping your vision board on the nightstand next to your bed. Leave it standing in an open position as often as you are comfortable with, and spend time each morning and evening visualizing, affirming, believing, and internalizing your goals.
  • The time you spend visualizing in the evening just before bed is especially powerful. The thoughts and images that are present in your mind during the last forty-five minutes before going to sleep are the ones that will replay themselves repeatedly in your subconscious mind throughout the night, and the thoughts and images that you begin each day with will help you to create a vibrational match for the future you desire.
  • As some time goes by, and your dreams begin to manifest, look at those images that represent your achievements, and feel gratitude for how well the Law of Attraction is working in your life. Acknowledge that it is working. Don’t remove the pictures or images that represent the goals you’ve already achieved. Achievement of the goals in your vision board are powerful visual reminders of what you have already consciously and deliberately attracted into your life.
  • I recommend you write down the date you created your vision board. The universe loves speed, and you will be amazed at just how quickly the Law of Attraction responds to your energy, commitment, and desires. Much like a time capsule, this board will document your personal journey, your dreams, and your achievements for that particular year. It will become a record of your growth, awareness, and expansion that you will want to keep and reflect back upon in years to come.
  • It’s a good idea to create a new vision board each year. As you continue to grow, evolve and expand, your dreams will too. Your Vision Board is meant to be kept and cherished. They chronicle not only your dreams, but your growth and achievements.

Final thoughts on using your completed vision board:

  • Look at your vision board often and feel the inspiration it provides.
  • Hold it in your hands and really internalize the future it represents.
  • Read your affirmations and inspirational words aloud.
  • See yourself living in that manner.
  • Feel yourself in the future you have designed.
  • Believe it is already yours.
  • Be grateful for the good that is already present in your life.
  • Acknowledge any goals you have already achieved.
  • Acknowledge the changes you have seen and felt.
  • Acknowledge the Law of Attraction at work in your life.
  • Look at it just before going to bed and first thing upon rising.

Now I know what you are thinking… how can a board full of magazine cut outs REALLY get you what you want out of life?! I understand many skeptics may never get crafty with their goals and cardboard. But there’s no harm in creating something tangible to inspire you. If it does help you get that much closer to your goals, more power to you.  Just don’t forget the essential secret to success is to put forth the effort and take action to make what you want out of life happen. A compelling vision combined with focused action is the key to a positive outcome.  

What is your vision for your life? 

Leave a comment below if you chose to create a vision board for your goals. Better yet, send me a photo of your vision board at . Put what you want OUT THERE. I believe this will be our best year yet! A Compelling Vision + Focused Action = Positive Outcomes and I am POSITIVE about that one 🙂

Yours In health,


Looking for more ways to make your goals a reality in 2013? Check out these posts: