When you feel unhappy with some part of your life, it is easy to look outside of yourself for what’s causing you to feel that way.

Even though we don’t like to admit it, we have all played victim to the circumstances happening around us.

You develop your inner strength as you look inside yourself and ask what’s causing you to feel/react this way instead of automatically blaming the people/circumstances around you.

Often times when you are going through difficult circumstances, you ask the question, “Why?” But, asking questions like “Why?” only takes away your power and makes you feel like a victim.

Instead, look at this situation and ask, “What is causing me to react this way and how do I need to grow in this situation?”

For example, let’s say that you set a goal to be a certain weight. But, despite your extra exercise and change in diet you still feel horrible about your body. You feel like no matter what you do, it’s not good enough. You start to wonder if it’s really all worth it.

In that moment, it’s easy to look outside of yourself and say, “if only I didn’t have to do this for my kids I’d have time or if it wasn’t for these bad genes or if I had more money I could hire a personal trainer or chef.” Or you may just be thinking, “WHY ME? Why do I have to go through this constant struggle?”

Although it’s not right or wrong to feel sad, disappointed, hopeless or angry, what you do next determines your lasting results.

When you find yourself feeling like a victim, give yourself a gift by taking an honest look at yourself and ask if you are really doing everything you need to do to create changes in your body.

It’s not a moment to criticize yourself, but rather take an honest look at your thoughts, beliefs, words and actions.

If they are not aligned with your goal, ask yourself what needs to change in you in order to create the results you want.

It does take a tremendous amount of forbearance to continue to move forward in the face of adversity. But, remember all challenges come to bless you.

If you can keep your power and ask, “What needs to change in me?” then you truly become a creator of your life. Your life becomes more joyful and peaceful when you know your happiness comes from within and not from your circumstances.

Continue to encourage yourself knowing this process may be difficult as you first get started.

The next time you feel angry and upset about someone else or an outside circumstance take a step back, claim your power and ask, “What needs to change in ME?”

What to use this in your newsletter or blog? You can, as long as you include this blurb: Life teacher Jeanie Callen Barat helps you remove blocks, overcome obstacles, heal obsessive thoughts and release weight, so you can enjoy your life. To learn more and get instant access to a guided meditation visit www.TheFitnessJeanie.com.

How often should I strength train?

Aim for 2-3 times per week. Your muscles take 48 hours to recover after a strength training workout. So, you would never want to strength train on back to back days, unless you were working different muscles. An exception of this rule would be if you are rehabbing from an injury or just working range of motion or using very light weights where you aren’t taking the muscles to fatigue. Abdominals can also be worked daily vs. every other day.

What burns more calories – cardio or strength training?

Cardio typically burns more calories during the workout, however, strength training burns more calories afterward and in the long run.

First of all, after strength training your body has a higher after burn (or rate of calories burned when you are done). During strength training your cells get out of equilibrium. The process of bringing them back in balance burns mega calories.

When you strength train it’s like putting your cells in a blender. The process of coming back in balance burns more calories than simply recovering from a cardio workout.

Also, and even more importantly, strength training builds muscle cells. These muscle cells are mini engines for calorie burning. So, when you build muscle cells, you are burning extra calories while working out AND while at rest.

Even a very active person exercising for 1 hour per day may spend 23 hours at rest. So, it’s important that you are not only burning calories while exercising, but also while you are sleeping, sitting at your desk, or relaxing on the couch.

Can I get too bulky from strength training?

Most females do not have the hormone levels to get especially bulky from training. When you see female body builders, they usually take supplements and have specialized training and diets. Normal, healthy strength training will not cause you to bulk up. Doing higher reps at lower weights or performing functional training (using balls, bands, etc.) ensure that you are training for tone vs. bulk.

How many sets and reps should you do?

There are thousands of ways to design a strength training program, but in general, I have my clients do 2 sets of 12-15 reps. I find that is the best combination for time and results.

What are the best strength training exercises?

I like any of them that use your full body weight and work ranges of motions that you use in your daily life. Another term for that is functional training.

The most effective exercises are those old fashioned ones that have been around the longest: lunge, squat, pushup, pull up, bicycle abs. It may sound boring, but they really do work. To make them more fun, I like to use a BOSU balance trainer (half ball) or Stability Ball. When you use these different pieces of equipment, you are working more muscle groups.

So, for instance, if you were doing a standing Bicep Curl, you may be working 10 muscle groups. However, when you do the same exercise standing on a BOSU balance trainer, you work 100 different muscle groups.

To receive a great audio iPod strength training workout you can do from anywhere, visit www.TheFitnessJeanie.com/love-my-body.

“I’m so scattered!”
“I’m so stressed!”
“I’m so unorganized!”

It seems like just a random thought spoken out loud.

It doesn’t really matter does it? Or does it?

In Wayne Dyer’s movie Ambition to Healing he quotes, “You don’t attract what you want, you attract what you are.”

Each time you think a thought, speak a word or take an action, it matters. Even those little petty phrases that seem like nothing.

Although, you may think those phrases are true, “I’m so scattered!” “My thighs are so big!” “I’ll never lose this weight!” By agreeing with them, you actually continue to create them. Like attracts like, so the more you think and speak those words, the more you get those results.

It may seem like the simple solution is to not think negative thoughts any more.

If only it were that easy!

Rather than trying to resist the negative thoughts, which creates even MORE resistance in your body, instead, acknowledge that you feel that way.

But, remember those feelings are not you and do not define you.

You may not be happy with your current body image or some other part of your life.

However, the past does not equal the future and you DO have the power to change your results by your willingness to shift your thoughts, beliefs and actions.

If you are thinking to yourself, “yeah, right!” then you are not alone.

When interviewing shaman, Linda White during my “Creating a Balance Between Healthy Eating and Enjoying Life” class, she stated the number one thing people experience when trying to make change is powerlessness. In other words, you feel at a conscious or subconscious level that you don’t have the power to change your results.

But, remember your body is just energy. And by disciplining your thoughts, beliefs and actions, you can change.

Often it helps to have an experienced coach as you go through this process to help you believe when you start to doubt or go back into your old habits.

If you’ve ever wondered what you have been thinking, acting and believing, just look at the results in your life. These results came from all of the thoughts, beliefs and actions you took up until this point.

Sometimes people get frustrated when making changes because they don’t acknowledge that their results are the cumulative effect of past and present. So, you may be taking all of the right actions now, but not seeing change.

That’s because you still have the past still carrying with you. But, don’t give up. The more you take correct action, the more your results will shift.

So, I encourage you the next time you have a negative thoughts about yourself or voice something negative about yourself out loud that you remember that your thoughts and words have power. And by taking charge of your life and seeing the possible, your results will change long-term.

You may not know how, but your next step is always revealed when you align and agree with your vision and take each step as it comes forth.

Celebrity trainer, professional speaker and talk show host, Jeanie Callen Barat “The Fitness Jeanie” inspires, enlightens and empowers you to create a life you love. To receive a FR*EE meditation with The Fitness Jeanie, visit www.TheFitnessJeanie.com.

Ask yourself this question: can you really be your perfect weight?

Do you really feel like it’s possible for you? Or do you feel like it could be possible without the struggle of having to obsess about exercise and diet?

If you’re in the 7% of the U.S. population that exercises regularly and is able to maintains a healthy weight without any problem and no mental anguish, great. You can stop reading now.

But, if you are like most people, you aren’t at your ideal weight. Or even if you are, it’s a constant struggle to stay there.

So, if you know being your perfect weight will make you pain free, energetic, confident, fit comfortably into clothes, why aren’t you there now? Why isn’t it as easy as setting a goal and reaching it?

Is it really even possible to become your perfect weight and stay there? Or will you be stuck in this pattern for life?

To understand this, you must first realize what happens after we set a goal.

We have two parts of our mind, our conscious mind and our subconscious mind. When we set a goal to be 145 pounds that idea gets impressed into our conscious mind. We are conscious of our goal.

So, why then do we grab extra cookies in the evenings or why do we succumb to the extra treats at work or why do we skip our exercise class, even though we know we SHOULD eat healthy and exercise?

Because in addition to our conscious mind, we also have our even more powerful subconscious mind. This is where our old patterns and beliefs are stored.

If you’re struggling with your weight, there is some pattern or belief in your subconscious mind that is keeping you stuck.

Think of your mind like an iceberg. If you look at an iceberg on top of the water, it is enormous. But, what’s even more amazing is that 2/3 of that iceberg is actually underneath the water. So, even though the top part of the iceberg stands out and seems huge, the bottom is twice as big as the top.

So, even though you feel like setting a goal in the conscious mind should make the change, only when you make a change to your more powerful subconscious mind (or past beliefs) can you really make any headway.

Here’s a few examples of those past beliefs that may be keeping you stuck.

Let’s say you have wanted to reach your goal weight, but dreaded the thought of giving up chocolate. You think that if you have to give up chocolate to get there, it just isn’t worth it.

But, think about it, do you know anyone who eats chocolate and is at a healthy weight? So, where did you get that belief that eating chocolate equals gaining weight?

The same belief can be said about bread. For awhile it was a real scare that if you ate bread, you would gain weight. But, anyone who’s been to France knows that’s simply not true.

Your thoughts are incredibly powerful. If every day you thought about how eating chocolate or bread will cause you to gain weight, you get to be right, they will. Your mind attracts whatever it is you think about most.

Anxiety over weight comes from fear. Fear is (False Evidence Appearing Real). Or that if you do “x,” “y” consequence will come about. Most of the time these x’s and y’s aren’t true.

Here’s a few more examples:

If you don’t exercise for 60 minutes a day, you can’t reach your ideal weight. So, then what happens when you get busy or life gets in the way? You surrender to the fact that you just can’t do it.

But, do you know someone who is their ideal weight that doesn’t work out 60 minutes a day?

Not that we want to compare ourselves to other people, but it’s important realize that a lot of the beliefs we have about ourselves come from past patterns and are in fact, not true.

Feeling stuck or frustrated with your progress can also cause you to look outside yourself for what you need:

“If I just had a chef, then I could eat healthy!”
“If I could just work part time, then I’d have time to work out!”
“If I had more money, then I could afford a trainer and get in shape!”

But, you probably know people that have all of these things and are healthy and people that have all of the above things and are overweight or have a lot of anxiety concerning their weight.

Just having “the thing” or having something outside of you, won’t cause a change. The change happens with a shift is made inside YOU!

Sometimes we halt our progress because we worry that we might not reach our goal. So, because we fear failure, we either don’t set the goal or give up before we might get disappointed.

As a perfectionist growing up, sometimes I would be afraid to try something for fear I wouldn’t do it “perfect!”

But, now I’ve begun to realize that my thinking actually keeps me stuck.

Another reason we might give up on being our goal weight is because of all of the “work” it might take to get there. This thought pattern that it will be “work” to get there comes from the same erroneous thinking that tells us if we eat chocolate, we’ll gain weight.

So, how do you get rid of past beliefs and patterns, so you can reach your goals?

The best way is to identify what they are and then go through a process of releasing them.

This can be done through reading books, meditation, hypnosis or meeting one-on-one with a trained professional.

You can also use a structured program of release such as the 30-Day Transformation Program.

Choose whatever method works for you knowing the real long term change happens when you uncover the patterns that have halted your weight loss or the erroneous thinking that keeps you obsessing about your body.

Peace and blessings,
Jeanie

Do you need support in creating happiness and more balance in your life, whether it relates to physical health, nutrition, mindset, relationships, finding “purpose”, or all of the above.

Starting Monday, July 13th, I will be coaching 10 people who want to create specific goals and take action on them over the next 30 days. This can be any current challenges, obstacles, or issues that are currently blocking complete balance and harmony in your life.

Let me ask you a few questions:

• Do you feel stuck right now and feel like you haven’t made any progress in a while?
• Are you frustrated with your current results?
• Are you ready to get back into a solid routine of taking care of yourself?
• Would you like to propel yourself to new levels in your physical and mental conditioning?
• Would you like to receive powerful, success coaching exercises that can help you create clarity in your focus, purpose, and mission in life?
• Would you like to create more energy?
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• Do you want more balance in your life?

If you answered “Yes!” then what’s keeping you from having it?

When you set a goal, but haven’t changed your patterns, habits and old programming, you end up going back to your old ways, even though you have the best intentions.

Plus, you often do not have the support of the people around you.

From an early age you were taught to “be tough” and not have feelings or doubt or worry. But, these are natural when you are making any shift, so it’s important to have ongoing support to help you get through these moments so you can breakthrough and truly live the life you want.

Plus, it’s great to have an outside coach who you can be open and honest with what you need. Even if it’s just someone to cheer you up on a bad day or celebrate with you on a good day.

I have put together a unique 30-day “Create Your Life Your Way Transformation Program” for you based on many requests for a specific, powerful program that addresses all areas of your physical health, business, spirituality, mindset, and success.

In the 30 days you will discover:

• How to unlock yourself from old behaviors and imprisoning beliefs, including fears that limit you and hold you back from achieving your true goals and dreams
• How to really live your life on purpose with joy, happiness and love
• To understand the spiritual side of yourself – tap into and utilize your true power
• How to get crystal clear about what you really want in life and then create an action plan for achieving it
• How to create a focused goal in 30 days
• Game plan for nutrition and exercise to support you
• Hormones and how they can make or break you and what you can do about it
• Time management tips that will help you balance out all your obligations & responsibilities
• How to discover and create more happiness, vibrancy, and vitality in your life

Acquire all you really want, need and deserve – romance, wealth, success, health – without limits!

Maybe time has “gotten away from you” and you’re not making the time for you. Maybe there is a goal you have put on the back burner.

Or maybe you just need someone to “kick your butt” and provide some motivation to get you fired up again.

Take care of YOU and get the support you need. When you take care of you, everything in your life gets better.

As a member of Jeanie Callen Barat’s exclusive On-Line, 30-day “Create Your Life Your Way Transformation Program” you receive:

• Personal 45 minute Coaching Session with Jeanie (from wherever you are in the world via telephone) to set your intention and action plan for the next 30 days. This will allow you to get really clear on what it is you really want and then have an action plan to create it. The value of this session alone is worth more then the entire investment in the program.
• Ongoing online 24/7 support (from wherever you are in the world via a Google group) where you’ll get exclusive opportunity to work with Jeanie one-on-one to focus on your specific goal you want to achieve in the next 30 days.
• 1 Teleseminar on “The Power of YOU” that will give you the top secrets and tips to achieve significance and success in all areas of your life. This call will be conducted live for you to listen in to but will also be recorded to listen in at your own convenience.
• 2 Exclusive Live “Call-In” Days where you can receive additional guidance, encouragement and emotional support directly from Jeanie. You will receive a 3-hour window to call-in and that time frame will be completely reserved for those in this special program.
• Daily motivation/inspiration/quotes from Jeanie to ensure you keep on track and stay motivated.
• Personal Action Plan to ensure you know exactly what to do to make permanent shifts you want in your life.
• 20% Discount Off Products and Renewal Retreats that Jeanie offers to rejuvenate your body, mind and spirit.
• Access to Jeanie’s go-to contacts and resources to enrich your business and life to the levels you desire.
• Other fun “surprises” that will sent to you!

The investment for this program is only $99.00. That is correct. I don’t want anything to stop you if you are seriously ready to make a change. While this program is easily worth $250.00 or more, I am welcoming 10 people that want to re-capture their health & well-being and develop a mind-set that is unbreakable!

Again, I am only signing up 10 people that want to say, “Yes, Jeanie, I trust the process and this program and I am willing to make the commitment to be in the program.”

If you say “Sign me up, I am done procrastinating” Click Here Now To Sign Up and RESERVE YOUR SPOT!

If this sounds good to you, SIGN UP NOW. Do not WAIT! No more excuses, no more procrastinating! Take a huge positive step today by taking ACTION NOW.

This unique, one-time only program begins on Thursday, July 13th. It is all done on-line or over the phone so you can be anywhere in the country. It is time for you to take care of you! I look forward to being on your team and helping you reach amazing results in your life.

Click Now to Sign-Up

Once you register, you will receive the complete instructions on just how easy it is to follow along. Remember, this is in the comfort of your own home, you can interact as much or as little as you wish, and you will have me devoted to your success for 30 straight days.

Enough excuses!
Enough good stories!
Enough saying “Why You Can’t Do Something!”

It starts in 7 days and I am pumped to help you. Take ACTION on this and I promise you that you will not be disappointed. As a matter of fact, I am so confident that you will love this program that I am offering a complete 100% money back guarantee.

If you have any questions, I am here to help you. Please email me at Jeanie@CallenFitness.com or call me at 619.602.2101 and I will be glad to further explain the program or sign you up. There is nothing better then taking positive steps in your life to help you get one step closer to achieving harmony. This program will undoubtedly catapult you to a new-found place of health, harmony, and happiness in all aspects of your life.

Peace and blessings,
Jeanie

P.S. Remember, this program is limited to the first 10 people, so make sure you don’t miss this chance to get the support and direction you need.
Sign up now!

Have you ever wondered why you have to have that chocolate after you eat? Or why you need something salty? Or why you need a glass of wine to relax?

Of course, none of these things are bad on their own, but just when we feel the “need” for them.

Cravings can come for a physical need. Often we are deficient in a nutrient, so we will crave the food that will provide it for us.

Also, our body is always striving for balance internally, so we may crave sweet after eating a lot of garlic or onion. Or if you’ve eaten something that is highly acidic, your body may seek to balance that out.

Sometimes we are eating the nutrients we need, but aren’t absorbing them. That’s a big reason I recommend a detox. It helps you clean out your system so you are better able to assimilate nutrients.

Some people have body’s that are sensitive to wheat, sugar or other things, so when they eat them they will want more.

Cravings can also come from feeling like something we need is outside of us. So, we reach for whatever we think will satisfy that – chips, chocolate, cookies, wine.

But, what is it that we are really reaching for?

Is it love? Is it companionship? Is it stability? Is it acceptance?

Think back to the last time you had a craving. What did you really want?

With all of the instability in the world today, it is easy to want to reach for something to make us feel better.

But, remember you have the inner strength to get through anything. It may not feel like it, but you do.

Find ways to cultivate that inner strength. Go to a yoga class, read motivational books, listen to inspirational audio tapes, take a person who has overcome a trial to lunch and get ideas of how they did it, attend seminars that help you remember that strength.

We have a tendency to think we are weak and that we can’t do it. But, we have the power to overcome and get through anything. All struggle helps us grow.

So, the next time you have a craving, stop and ask what you really want. If you do give in, don’t judge yourself. Reaching for something outside of us is a habit, so by finding a healthy replacement we can enjoy a more healthy and peaceful life.

Want to use this article in your blog or Ezine? You can as long as you include this blurb: Celebrity trainer, professional speaker and talk show host, Jeanie Callen Barat “The Fitness Jeanie” inspires, enlightens and empowers you to create a life you love. To receive a FR*EE meditation with The Fitness Jeanie, visit www.TheFitnessJeanie.com.

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I could talk about the latest exercise fad or the best protein to eat for dinner, but I feel called to share something much deeper.

This may not be an easy time for you, but know that the struggles you feel now are coming forward because it’s time to release and step into the brighter you. No circumstance is bigger than the light and potential within you. You may feel like it is dimmed, but that is only temporary.

Here are a few action steps that may help if you feel like you’ve been struggling with your health, finances, relationships or any other part of your life.

Before you go to bed, pray for healing. Pray for your passion and clarity to be restored. Pray to be led to the people who can help you.

Then, be open to seminars, speakers, books or anything that seems to help you with this.

Trust that you are being led, but you must first ask for help. Know that it will arrive when you pay attention. Know that you WILL receive the next step.

Once we surrender to the help available we can be healed.

Then, as certain things come up, take action. If you hear of a book recommendation from a couple people, read that book. If you hear about a teleseminar, listen in. Not that you have to jump at everything you hear about. But, you’ll know inside if it can help.

Also, ask for help before you go to sleep. I did this last night with a few things that needed to be let go of. A lot of our healing is done in our dream state.

Also, pay attention to your dreams and write them down. They are also a clue as to what needs to be healed.

The other night I had a dream where one of my mentors was reading over my book and seeing so many mistakes.

It showed me that I still have a part of me that worries what others think and also fear of making a mistake.

Not that we are striving to NEVER have those thoughts, but I put extra attention to letting this go.

Another night I had one where this event was going on and I wanted to leave even though it wasn’t finished. It showed me that completion is a big thing for me to focus on vs. going 75 or 85%.

It’s a process and it is never easy to go into those dark places, but the other side is so beautiful and so much more meaningful.

Be patient and loving to yourself. Treat yourself like you are 5 years old. How patient would you be? How loving would you be? How understanding would you be? Treat yourself like you are in kindergarten. Be gentle.

Then, as you get inspired, take action on the next steps. Action is how we help ourselves. Help is always available, but we must act to receive it.

Unshakable faith is knowing that the next step is always revealed to us. It doesn’t mean our problem will go away instantly if we pray and have faith, but rather that the solution is one step closer as we take the next step in front of us. Our next step is always revealed to us when we have eyes to see and ears to listen.

Peace and blessings,
Jeanie
www.TheFitnessJeanie.com

Want to use this article in your blog or Ezine? You can as long as you include this blurb: Celebrity trainer, professional speaker and talk show host, Jeanie Callen Barat “The Fitness Jeanie” inspires, enlightens and empowers you to create a life you love. To receive a FR*EE meditation with The Fitness Jeanie, visit www.TheFitnessJeanie.com.