The Fitness Jeanie

We hear all about affirmations and thinking positive.

Easier said than done.

Our thoughts are important because they do go out and attract those same thoughts back to us.

So, in other words, worry attracts worry. Doubt attracts doubt. Fear attracts fear.

So why isn’t it easy just to say “I feel great!” Or “I look amazing!” and then instantly feel it.

It’s because even though you say those “positive” things, only when you make an AGREEMENT with them moment to moment can your vibration and results change.

So, how do you get yourself to agree with the Truth of you rather than the circumstances?

It’s remembering moment to moment that the circumstances you are experiencing now are not a defining of you or what is possible.

Everything in your life right now is a reflection of the thoughts, beliefs and actions you have taken. If you have self-defeating thoughts or self-sabotaging behaviors, it’s not because you are bad or wrong. It’s because they have been conditioned in you to fulfill some need or were developed without your awareness.

These self-destructive patterns have created results that are not what you want. But, it’s important to know if you created things and circumstances you don’t want, you can also, by that same power, create what you DO want. It doesn’t happen immediately, because in this cause and effect Universe, we are affected by our past choices. However, over time, results do change as we continue to think, believe and act in a way that’s in alignment with the circumstances we do want.

When you learn how to use your power as a creator, you have the wisdom to create a life you love no matter what is happening.

That’s why it’s so important to have support (mentors, teachers, healers, books, audios) during this process. Sometimes you feel like you should just “get it.” But, remember, you are overcoming years of conditioning, so be patient with yourself.

Think of your negative results as a bucket filled with muddy water. How do you get the mud out? You keep filling the bucket with fresh water. In other words, you keep filling your bucket with the Truth of who you are.  Eventually the muddy water leaves and you have a clean bucket of water.

This may take the support of another person during this process. If you are not used to receiving support, allow yourself to be guided to someone or something that will help you! When you take care of you, your whole life and everything in it changes. Giving to yourself is a practice of self-love. You can’t give to another what you don’t have within you.

Want to use this article 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.

There are several schools of thought when it comes to setting goals and visions. Some people like to map it out and plan day by day what to do.

Although having a plan in place can be important to create daily action steps, I find when everything is so structured, it is also limiting. If you are so focused on doing something a particular way, you miss the infinite potential.

So, instead a great practice is to BE your vision. Act as if it is already done. As you start each day, focus on what you want to BE that day. By using this practice, you will start to attract people, situations and ideas to bring your vision into physical form.

So, in other words, you don’t have to “figure out how it will all work out.” With infinite potential in every moment that’s impossible.

Instead, become your vision NOW and then take action as things in alignment start to appear.

By becoming the person you want to be vs. trying to go get it, you draw what you want to you.

So many people are trying to “get” their goals. But, by doing this, you are not putting yourself in the vibration that matches those goals, instead you are always separate.

When you say “I am patient,” then you become it. If you say “I want to be patient,” then you attract wanting to be patient.

If you have little money in the bank, you may set a goal to make a certain income level. However, if you feel like you are always trying to get money, you will attract just that “trying to get more money.”

Instead realize that you are part of an infinite abundant world where everything is available to those who are in the right vibration.

It does take practice, but the most important thing is to become the person in your vision NOW.

Say words like, “I AM PATIENT, I AM COMPASSIONATE, I AM STRONG!” or whatever you have in your vision. Know that when you think it, believe it and then take actions towards it, you become it.

Not “WANTING” it, but instead “BEING” it!

Of course, once you do this work, all of those limitations may start to pop up about why you can’t.

That’s why this is a continual practice and it’s important to continue to have support and daily reminders. If you have 50 years of thinking a different way, you can see why it may take some time to readjust your thinking.

But, as you continue, you will continue to believe more in the TRUTH of you and less of the perceived truth of your limitations or that the past dictates what is possible.

All of the outward things in your life are a direct reflection of your thoughts, beliefs (conscious and subconscious) and actions. So, if you want to know what you think, believe and act on, look at your level of health, prosperity, energy, relationships, etc. right now.

If anything is not where you want to be, the great news is that you can change, it, but you must commit to BEING (not wanting) your vision daily and follow your heart and intuition when your next step is revealed.

It may seem like “work,” but the most rewarding work you can do is the work to improve yourself and your life!! : )

Surrounding you in the energy of peace, love and forgiveness!! : )

Want to use this article 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.

Below is a story that one of my Sacred Circle Coaching members shared with me. I thought it was beautiful and she kindly gave me permission to share it with you.

I wanted to tell you about how my family has been celebrating Hanukkah this year because it is a major departure from what we have done in the past.

We celebrate both holidays in our home and it has always felt excessive. The kids get sort of greedy and Hanukkah feels obligatory. Any special meaning is lost in the weeknight rush of homework, sports, dinner and work.

Each year I struggle to find gifts that are small and meaningful and that won’t break the bank as we still do an all out Christmas celebration as well. Each year at the end of the Hanukkah holiday I vow that something should change, that it’s too much “getting” for the kids and not enough giving.

This year I finally made a change. I knew I wanted to move the focus away from my kids getting and the ‘gimme, gimme’ frenzy that we’ve seen in the past.

I presented a few different ideas to my husband and the kids and the idea we settled upon was this: instead of exchanging gifts among ourselves, we are giving gifts to other families.

There are 8 nights of Hanukkah so we chose 8 families (my two boys each chose 4 friends) who are important in our lives. My husband always has his camera with him so we have hundreds of photos and we searched through them for a great shot of each person they chose.

We enlarged, framed and gift wrapped the photos and have spent the week giving them to our friends. At first the kids were a little uncomfortable with the idea, but as the week has gone on and they see the looks on the faces of their friends and their friends’ parents and hear the voicemail messages on our machine gushing with gratitude, they have felt so good about our choice. I do too!!

We’ve had a message saying that one dad was moved to tears over the photo of their son that we chose to frame and over the words we chose in our card explaining our Hanukkah gifts to them. We’ve gotten texts and emails thanking us and it’s been amazing to see the kids stand taller and smile as they read what others have written.

This year, Hanukkah feels GOOD; there has been no talk of missing out on gifts and the candle lighting each night is done with no ulterior motive.  We light the menorah, say the prayer, have a quiet moment and then decide who is the next family we’ll give a photo to.  We are all looking forward to Christmas morning and opening gifts because we have not been opening them everyday for a week leading up to Christmas.

Thank you for sharing your story and inspiring us all! Peace love and blessings to you and your family during the holidays! — Jeanie Callen Barat, www.TheFitnessJeanie.com

Want to use the article in your blog or ezine? Life improvement 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.

Any time you are in the process of self-growth, you may encounter stumbling blocks or times when things don’t seem to be changing.

You see this in physical training when people experience what are known as plateaus. Even the best athletes experience them.

Sometimes you don’t realize that when you are doing “mental” reconditioning, these same plateaus can occur. What’s even worse than a plateau is feeling like despite all of your efforts things have gotten worse. AHHHH!!! No matter what you do, old mind chatter keeps coming back and your results don’t seem to be changing.

Part of your past conditioning is your mind interpreting results.

Lack of results is upsetting because it is often seen as Life not supporting you, you not being enough or it’s not possible. Instead, lack of results means change what you’re doing, keep going and be patient or both.

Remember there is always a solution even if you can’t see it. And when a setback occurs, it takes more agreement with higher truth to calm down that part of you that wants to immediately panic.

When people are learning to change patterns it can seem like life is testing you, when what is really occurring is residue. Past choices have consequences, and even when you change a pattern there may still be consequences of old patterns.

For example, if you were experiencing financial difficulties, it may be a results of past choices made out of fear, unawareness or lack of effort. If you now doing the appropriate steps to bring in financial success, it may not be that you are doing things wrong now, it may just be that your past choices need to play out.

In the same way, if you were eating unhealthy and not exercising or consuming more calories than you were burning, you may be overweight or not feel good about your body.

When you start an exercise routine, you may not get results after one day or five days or ten days. That’s because the consequences of past choices are still playing out in your body.

However, it’s important to ask yourself the following questions during these times when you are frustrated with your results:

1. Do I need to change what I doing? Am I doing the level of work required for the change?

2. Do I need to be patient and keep going?

3. Do I need to do both?

Whenever you get frustrated with your results, remember part of the frustration you feel is your mind interpreting what those results mean. In other words, you are not good enough or it is not possible.

But, remember it’s a cause and effect Universe and by your thoughts, beliefs and actions, life manifests. This is Universal law.

That’s why continuing to remind yourself of the Truth and what’s possible for you is critical for long-term change along with continued action.

Continue to love and honor yourself as you go through the process of change. Be as patient as you would with a child you love. And most importantly…KEEP GOING!

Sending love to you in your process!! : )

Want to use this article 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.

If you are traveling through a busy airport or are with a wide variety of personalities at your gathering, it’s a perfect time to practice the power of love.

Thoughts of anger, judgment or impatience move out from you to the other person’s aura and then return back. Yikes!

So, the best way to protect yourself is to protect yourself from your own thoughts. If you find yourself getting annoyed, instead say “Peace and Bliss” silently or aloud about the other person.

It takes incredible discipline to do this, but it is incredibly empowering. While you send out “Peace and Bliss” to that other person, it returns to you.

HAPPY THANKSGIVING!! : )

If you’ve set an intention, but it does not seem to be coming true for you, you may get frustrated and think all of the steps you are learning don’t really work.

But, often times we are unaware of what is really creating our results and more importantly, how to change them.

Here are the most common reasons your intentions don’t equal your outcomes.

1. You are not aware of your thoughts – Your thoughts have a vibration and actually a sound that go out and draw things back to you. You may think you have a random thought and it just stops. But, it actually has a vibration that goes out from you and eventually comes back.

Even if you are worrying or criticizing another person, those thoughts enter the other person’s aura and then come back to you. So, you may have good intentions when worrying about others, but that actually comes back to you.

2. Your words don’t align with your intentions – You may be wanting a particular intention, but you are not speaking as if it is true or that you are becoming the person in your vision.

Instead, you may be criticizing and seeing what you don’t have. When your speech is not in alignment with your intentions, you can block your progress without even knowing it.

3. You are agreeing with beliefs that aren’t the Truth - You may look at your weight or checkbook or relationship status and may not like the “facts” of what is happening. But, it’s important to know that the facts and your Truth (your power to create) are totally different. When you claim and recognize your power, you can align your beliefs with what you want to create.

4. You are not doing the type or level of action needed or are not doing it for the length of time required - You may be taking action, but it’s important to ask yourself:

• Am I doing the type of action needed to create the results I want?
• Am I doing the level of action needed to bring about the goal I have set?
• Am I doing it for the time required?

Often times people aren’t honest with themselves and don’t take a hard look to see if what they are doing is enough for the particular outcome they want to create.

They also may become the victim vs. asking “what needs to change in me?” Or they stop when they are in the process of creation and lose the momentum.

So what do you do? How do you align your intentions with your outcomes?

1. The first step is self-inquiry. That’s where you observe your thoughts, beliefs, speech and actions. When you become the observer, you bring awareness in these areas and can start to change them.

It’s not a matter of trying to get rid of negative thoughts or beliefs because that’s exhausting. It’s aligning with the Truth in those situations.

2. The second step is to continue to study and have mentors that remind you of the Truth. When you stop doing this, you rely on yourself having to overcome your years of unconscious conditioning.

The most successful leaders and teachers all have support, so make sure you are getting yours.

As a special gift to you, I have included a recording I did for a class I was teaching on this very subject. I encourage you to take an hour and listen to it. It goes into more detail then I covered in the article. Keep taking this time and investing it in you. It’s the one investment that can sustain any ups and down.

Click here to receive the recording!

Want to use this article 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.

With your big “to do” list during the holidays, often taking care of you goes to the bottom of the list.

You have so many responsibilities and things to think about during the holidays, why not let someone else do the thinking for you when it comes to taking care of you. Let someone else plan your exercise routines, eating plans, recipe ideas, plus motivate and inspire YOU each day.

You know you will have temptations all month, plus have limited time to exercise, so why not let someone give you simple strategies to guide you, motivate you, plus provide you simple, short exercise routines to burn extra calories and fat when you need it most!

Plus, you’ll have someone to keep you accountable.

If you are alone during the holiday season or experiencing colder weather, you are especially susceptible to falling into a rut! Allowing someone else to guide you, motivate you and keep you accountable will ensure you stay on track.

If you are traveling, then this is perfect for you, since you can do it from anywhere!

Don’t put the stress on yourself of trying to do it all. Let your personal trainer motivate you, so you feel great and have fantastic momentum going into the New Year.

Of course, it’s not the time of year to worry about being perfect. We all have our favorites we want to enjoy. But, by creating a healthy balance, you can enjoy this time without feeling guilty.

Your Fitness Jeanie “Feel Great This Holiday Season” Invitation

Dates: Monday, November 23^rd through Sunday, December 20^th

Here is your “Menu for Success” during your Fitness Jeanie “Feel Great This Holiday Season” Party

Exercise – Each week you’ll receive an email with your cardio and strength exercises for the week. Your plan will include simple exercises that don’t take a lot of time, but maximize fat burning while building strength. It doesn’t matter what your fitness level is now, you will easily be able to complete the exercises. You can do the exercises anywhere, since you may not have time to get to the gym (or it may be too cold to drive to one).

Meditations – With your daily “to do” lists growing longer and longer as each day passes, you can start to feel frazzled. The short daily meditations will help you stay centered and focused each day to so you enjoy the season and the many blessings in your life.

Accountability – You will receive an accountability buddy to check in with and help keep you on track.

Food Choices – Each week you will receive sample menus of healthy options you can choose, plus recipes you can make if you want to have a delicious, yet healthier choice. It doesn’t mean you can’t still enjoy your favorites. But, by having sample snacks ideas and tips for balancing out the splurges, you can stay on track while still enjoying the holidays.

Planning – You will receive a checklist and simple tips for time management to help you plan for your many events and activities.

Daily Motivation – Each day you’ll receive a tip to keep you motivated or inspired during a time when you need it most! This includes tips on emotional eating, self-sabotage, overcoming cravings, resisting temptations and creating balance.

Your Own Coach – Each week you will have the chance to ask your questions live with your Holiday Personal Trainer and Life Coach, Jeanie Callen Barat. You will be given a number to call into, so you can receive the support you need whether physically, mentally or emotionally.

Even More Support – Access to Jeanie’s go-to resources for exercise equipment, nutrition, motivation and more!

Fun Surprises – Jeanie loves to send you fun surprises, so watch your mailbox!

Giving Back – 10% of all proceeds will go to The Fitness Jeanie Earth Angel Project. This project sends people fun surprises and gifts to make their day when they need it most.

The investment to have your own personal trainer and coach during the holidays is just $85.

Sign up now!

You will be giving to others so much during the next few months. Here’s a chance to give a gift to yourself, so you can be your best self for all of your activities.When you take care of you your whole life is better!

Your mind may be saying that you are too busy right now. But, during the times you are busy is when you need support the most. Everything in the program is kept simple and easy to do, to ensure you get success, regardless of your schedule or current fitness level.

Only $85
Click here to sign up and reserve your spot

If you know this is EXACTLY what you need, don’t hesitate to invest in you at a time when you can use the support and encouragement the most!

Sign up now!

If you have any questions, please contact info@TheFitnessJeanie.com.

We are excited to have you join us in FEELING GREAT this holiday season!! : )

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.