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You. Yes, you. 😊♥️

Practice daily. Start and finish your day with this practice, and for a bonus, add in gratitude. ♥️

The whole self love thing is good and all but some people can’t fathom being loved. They can’t imagine there being anything good about them. So they can’t simply just stop doing unhealthy things, there’s a process.

What if you commanded yourself in a positive way? “You CAN respond without reacting!” “You CAN find calm!” “You CAN choose nutritious food!” “You CAN move just a little more!” . Does it feel weird to talk to yourself as if to another person? Studies suggest this might be the best way to get your own psyche’s attention. Think like a supportive team captain😀... “You’ve got this!” “You can do this!” “C’mon, you!” . Are you trying it? It feels both weird and kind of awesome, yes? You become your own driver and best coach and cheerleader... 🤸‍♀️... Command yourself, and earn your own respect. 😊 . The better we get at using this approach in one aspect of our life, the easier it becomes to use it in others. I am definitely better at it in certain aspects of my life than others!! 😜 . . . PS. If you would find it helpful to be part of a health and fitness accountability and support group, one that encourages positivity, you’d be welcome in mine. DM me for more info. March openings happening now. 😊 . . .. . PPS. Tip In case you are religious: try adding this to your self-commands: “With God you can ________!” 🔥 (Or whatever you call your deity). . #motivation #selfmanagement #selfdevelopment #wordsmatter #selftalk #peptalk https://www.instagram.com/p/CL8hCs_gmMc/?igshid=y90rg2kq1ltt

I don’t know about you, but sometimes I think I self-sabotage SO many things that I actually want in my life because something - the timing, my energy, my outfit (!) - isn’t perfect... . “I’m not going to be able eat healthfully 100% today, so why bother?” . “I’m too tired from ____, so why even try to exercise?” . “I’m so not as athletic as those people, so why even join their support group?” . “That at-home side-gig looks fun, but I’m don’t look like I [workout/know skincare/have fashion sense/whatever].” . So what? So what! (That’s what I have to shout at myself). TAKE THE LITTLE STEPS. Notice what happens! You might find yourself energized by your actions, and taking MORE LITTLE STEPS! 😀. . Cmon, what’s the thing you’re shuffling your feet on today? What’s ONE LITTLE THING you can do? Because, my friend, you CAN do! ❤️ . . *~*~*~*~* If you could use more positivity in your life around your health, fitness, and nutrition goals, DM me. My next 8-week fitness support group is opening up soon. Would love to have you in it. 😊 #motivation #yesyoucan #takeaction #perfectlyimperfect #fitatanyage #keepliving #emptynester #oldbutyoung #nevertooold #faithoverfear #positivity #bodypositive https://www.instagram.com/p/CFLtc0HgCsj/?igshid=gm97p3w63jku

Walking new paths can bring heart-lifting delights! Just two blocks off the often gritty Ave. in the U-District is this gorgeous, lush garden. It’s not huge, but from winter to spring and now into summer it packs such a variety of sumptuousness... We used to shortcut down this street driving, but on our feet we can actually revel in this garden.... From our temporary home, this street is not inviting; we first have to walk past a block of unfriendly, mammoth, monolithic blank-wall buildings that discourage strolling... But if we press on, through and past the ugliness, oh what a little gift! 😀.... Today I hope you find a new path with equally wonderful surprises! 💕 . . #walking #walk #keepgoing #explore #wisteria #roses #throughittogettoit #urbangarden #urbanexplorer #lookforit #dogmama #metaphor #fitatanyage #fitover40 #fitover50 #openheart #bodymindspirit https://www.instagram.com/p/CAlbxdmgqH_/?igshid=16qfbj2be7bh8

Be determined to never stop learning... This was the post I made for my accountability group yesterday: “Here is the hard part, I think, about growing into our better selves: being able to look at ourselves without judgement, so that shame doesn’t knock us away from our determination. Actions aren’t “good” or “bad,” they’re just data about our choices. Does an action get you closer to your goal? If no, then no shame, just analyze why it took you away from what you thought you wanted. It’s a moment to be honest with yourself and your priorities. If yes, you can analyze why it was a success for you and build on it. Both can be celebrated because you can learn something from both! :-) “ Could you use that kind of positivity in your life, daily? My next fitness accountability group starts soon. Message me now to get your name on the list. I invite you to commit to eight weeks of showing up for yourself and see how awesome you feel at the end! 😀 . .’ #determined #iambecoming #neverstoplearning #community #bettertogether #fightforit #workout #fitatanyage #fitover40 #fitover50 #stilllearning #positivity #bodypositive #mindset #dogmama #motivationalquotes #thankGodformovement #attitudeofgratitude https://www.instagram.com/p/CAedSJKAJ0m/?igshid=268uhf747h57

You might see only a leg in the air and wonder, “What’s the point?”… Did you happen to notice that the other leg is balancing on a big ball? Do you know what a challenge that is?... What I see in this picture is perseverance, commitment, and SO much progress!... 😀... . When my client Catherine first came to me, she was in so much pain. Our first several sessions had to be done while she was seated in a chair, and she required a cane to walk in and out of the studio.... . She stayed consistent, through hip surgery and recovery, and many months later, look what she can do! 😀 Her strength and stability has grown so much because she stayed CONSISTENT. With the shutdown she did not falter; Catherine pivoted directly to online sessions with me to keep and grow on the gains she’d achieved. I’m SO PROUD of her! Her commitment to do what she can inspires me! 😍. . So if you’re feeling like it’s just too much, like there’s nothing you can do, like “why even bother,” remember Catherine who could barely walk and who now can go for bike rides! Even when she was impatient for progress she STILL took those micro steps, CONSISTENTLY... I believe in you,too: YOU can find something, no matter how small, and start building on that, every day, even when it’s boring, even when you wish you were further along. Yes! You! Make us both proud. ❤️ . . #juststart #keepgoing #keepmoving #consistency #babysteps #motivation #dosomething #recovery #hope #grit #determined #fitatanyage #fitover40 #fitspo #inspo (at Pilates Northwest) https://www.instagram.com/p/CAGyl6aAnti/?igshid=1xh1zfkr8zf8e

Staying positive doesn’t mean ignoring what’s not going the way you want it to. It IS being grateful for what you can be in the moment, and looking ahead to when things will improve... That can mean super short challenges like, “Oh, my butt is killing me in this workout! I can only do half the reps! BUT, I’m doing more than yesterday and know if I stay consistent I’ll eventually do all the reps!!” ... It can be longer term let-downs, “Wah! So bummed that [event beyond my control] means that I’ll have to miss [event I’ve been looking forward to]... So sad! I will have to find other ways to [mark the occasion/train for the future/find alternative activities]. Then I’ll still have something to look forward to.”... . So it’s okay to see a problem or a challenge. What makes you resilient and the challenge less of a take-down is where you put your focus. Put your focus forward! 😍. . Thanks to @mary_zoe for supplying today’s inspiration! .. .. #motivation #motivatemonday #bodymindspirit #keepgoing #lookingup #positivevibes #positivity #yougotthis #fitatanyage #fitover40 #fitatanysize #bodypositive #dogmama #unicorn #mindset . https://www.instagram.com/p/B-pI9wxgwUf/?igshid=14seh98mjgyxw

Pretty is as pretty does. <3

It took me a long time to realize we are not meant to be perfect. We are meant to be whole.

Jane Fonda (via onlinecounsellingcollege)

This is beautiful. Body, mind, spirit, all cared for. <3

Winter posture can ruin you! Without realizing what you’re doing you can inadvertently develop neck aches, shoulder aches, and back aches!... Do you get the winter slouch, too?... IF SO, as I say in this #tipTuesday video, remind yourself to straighten back up once your body warms up. Your spine will thank you! 😍. . . #posture #beatthecold #standtall #openup #pilates #healthyback (at Pilates Northwest) https://www.instagram.com/p/B5WPJOxAR_j/?igshid=algm2iczrenl

What if, just for this week, you substituted the word “choose” for the word “try?”... . I choose to eat healthier. I choose to exercise. I choose to go to bed early enough to get enough sleep. I choose to do personal development. . Changing your words can change how your brain processes information, and can make you feel VERY self-empowered.... Choose to make this change this week, and tell me how you feel! 😀.. What types of things will you choose??? . #motivatemonday #motivation #masteryourmind #selfdevelopment #selfimprovement #fitness #fitlife #health #holistic #mindset #change (at Seattle, Washington) https://www.instagram.com/p/B173urEgBY9/?igshid=1pnt53ct6bm3s

Not saying there isn’t hard stuff happening in the world, I’m just saying: Feel. The. Love.... It’s out there in the world, too. ❤️.

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In fact, there’s so much love, the more you look for it, that it can be as overwhelming a feeling as when you feel hopeless against all the hard stuff - EXCEPT! Except you are overwhelmed by the glimmer of hope you feel, and maybe of how you are afraid to believe in the goodness and hope....

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But it’s there! So take it in... let it fill you with a moment of wonder... and then notice the very next thing you feel like doing... Maybe you feel like reaching out to an old friend, or helping out a favorite charity, or going out in nature, or doing some self-love like a workout...

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Whatever it is, let that moment of feeling how big love is carry you into the next thing you do... with love. ❤️

What is out of your control that drives you crazy? Other drivers? Or government? What your partner buys at the grocery store?… 😜... . The only things that we really can control are ourselves, our reactions to the world, and how we move ourselves through the world.…. . Joseph Pilates called his system of exercise and alignment “Contrology.” He knew that a body that was working properly in conjunction with the mind made one much happier and better able to move through the world in a positive manner.. . What do you do for your physical self and your mental self that helps you move through the world positively?😍. . . #thinkThursday #Pilates #Contrology #Mentalhealth #calm https://www.instagram.com/p/BzN1tC-gWZj/?igshid=pj1fw89441ti

I tell my clients, “Hard is okay! We’re not afraid of hard!”... 💪😊... We can be in a space where we don’t know the answers, can’t find the feeling, or just don’t yet have the strength or stamina... It’s okay!... 😀... It doesn’t mean it’s hopeless, it just means we have to keep working at it... And that, my dear, we can do. 💕. . #fearless #keepgoing #throughittogettoit #motivateMonday. Ps. Thanks to my friend Jenny for today’s inspiration! ❤️ https://www.instagram.com/p/BwTCD0HnOef/?utm_source=ig_tumblr_share&igshid=5kxt74to7uv4

Scary and awesome: there is a lot we have control of! 😃. . Our attitudes, our efforts, our reactions... . For this #motivateMonday think of one - just one! - way you can reset your mental sails and make some progress where you might’ve been stuck. 🥰. Drop me an emoji when you figure out what it will be! . And, whoo-ee, my hair sure gets frizzy after a workout! 😜. . #conqueryourmind #workout #morethanaworkout #youhavethepower https://www.instagram.com/teammona/p/BtwN76oHiBH/?utm_source=ig_tumblr_share&igshid=148uy6bb1w0vt

Waking up to snow! ❄️.. . Does it fill you - at least for a moment, before your jaded old adult voice turns on - with a particular mix of excitement and serenity? 🙂. . I hope today you’ll allow yourself a moment to marvel at beauty and feel a sense of wonder, and enjoy a little play. 💕. . #seattlesnow #snowday #bodymindspirit (at Seattle, Washington) https://www.instagram.com/teammona/p/BtdyziBnn5V/?utm_source=ig_tumblr_share&igshid=1l1os35pnibad

This move is called “resting students.” 😋. . Honestly, they tell me they feel renewed when they leave... 😉... . I just wanted to share this moment because the Pilates world is influenced too much by the idea of dancer’s perfection... we forget about the sweat and work of the soldiers, police officers, and boxers that Joseph Pilates worked with before the dancers stumbled into his studio.... . These folks in my class work hard, and I so, so love them for it... They earned this rest moment, for sure. 💕... I hope they motivate you to work hard this week to the best of YOUR ability, whatever that looks like... because on YOU, it looks BEAUTIFUL. ❤️. . . #motivateMonday #motivationmonday #bodypositive #youdoyou #dowhatyoucan #progressnotperfection #pilates #pilatesreformer #lovethework #everybody (at Pilates Northwest) https://www.instagram.com/teammona/p/BtM8xPZHqTJ/?utm_source=ig_tumblr_share&igshid=11qhirxidpui0

Can you help me out with a love tap for my friend and client @labarich ? 😍... Help me celebrate how beautiful and strong she is! 💕 ... ... Here she’s working on keeping glutes, abs, and obliques ON as she opens her shoulders and finds a little spinal extension... ... Don’t be fooled by her grace! That bar she’s holding? It’s NOT static - it’s hung on springs so she has to use her strength to keep from falling down to the mat... AND, she’s doing it with a big smile, to boot! 😃. . Tag someone YOU appreciate who does their work with dedication and a beautiful good-natured smile! 😘. .. .. #strongsaturday #strength #pilates #Cadillac #cadillacpilates #balance #beautiful #movement (at Pilates Northwest) https://www.instagram.com/teammona/p/BtG6rEzHels/?utm_source=ig_tumblr_share&igshid=4izkqgv8juaw

Celebrate “hump day” with some movement! It’s #WorkoutWednesday... what will your workout be? 😃. . I tell you, since my Alzheimer’s-stricken mom broke her hip, each workout I do for myself helps me reset my brain and cope better... It feels so good to MOVE, to just focus on that moment and what I need to be doing in it, and to set my worries down and emerge feeling capable of handling life in a positive way again... . The relief of feeling grounded again really IS worth celebrating! 😍. . #celebrate #bodypositive #justmove #grounded #metime #workout (at Seattle, Washington) https://www.instagram.com/teammona/p/BstT-Nenmau/?utm_source=ig_tumblr_share&igshid=aa9t25x98fn6

Thanks to @yourfunctionalbody for this #tipTuesday gem! 😃. . Super for hips and posture... turn on those buns for a deeper hip flexor stretch... See if you can keep those buns on as you lift your sternum up toward the ceiling - they will help keep you from pinching your low back.... More challenge? Lift the arms to the sky!... Need a little assistance? Put hands on a wall or other stable surface as you lift you chest. . How do you feel after doing it?? 😃. . . #hipflexors #hipopener #happyhips #glutes #posture #aligmnent #stretch #bodypositive https://www.instagram.com/teammona/p/Bsq6d8LHxd-/?utm_source=ig_tumblr_share&igshid=xfxtjewl1eeq

You do YOU!! ❤️. . Give yourself permission to NOT follow the leader. Look at the screen, see what they’re doing, and then look away into the mirror or inwardly at yourself and MIND YOUR OWN BODY.... . If you have injuries like I have injuries, you got to make your body last for the long-haul..., You know what’s contraindicated for you and if you don’t, ASK me, or ask your physical therapist, or your doctor. I can help you figure out a modification, because the LAST thing I want you to do is to stop moving because you’re scared. . What movement will you commit to today? You can make it happen! Tell me when you do!! 😍 . . #youdoyou #listentoyourbody #moveyourbody #nothingbutlove #bodypositive #healthymindset #workout #transform20 (at Seattle, Washington) https://www.instagram.com/teammona/p/BsoyOXGnBtv/?utm_source=ig_tumblr_share&igshid=179qnsyof2u4j