Turn Your Can’t Into Can

We have all heard the cliché “small steps can lead to big changes” but to many of us it can seem daunting at times to make that small step in the right direction towards our goals. It can be overwhelming at times when we look at what we want to accomplish whether it be in a month, 3 months, six months, or even a year.

The objective is to look at the goal not view it as lofty or a dream. But to look at it with objective and setting up attainable goals  reaching for your ultimate destination. Some people find it frustrating when they do not see immediate results whether it be working towards that first 5km run or fitting back into an old pair of jeans.

It is easy to say “I just can’t do it.”

I know I have said it many times over the years and have given up. I know too well what happens when you give up on yourself or your goals. We begin to create cycle of self defeat and before we lose to that battle it is imperative to break that blockage in our mind.

The trick it to turn your can’t into can with the simple language that you use each day. A simple example: You wake-up in the morning and the last thing you want to do is tie your sneakers up to go for a run. It is easy to convince yourself with “I am tired. I just can’t do it. I need more sleep. I don’t have time today.”

This is when we falter because we are creating the habit of falling back into bed when we should be creating the routine of going for a run. Your 5km race is only attainable if you create a consistent routine in the time of day that you run and a proper training schedule.

So instead of saying “I just can’t do it” why not change your dialogue by asking yourself “How am I going to go for a run today?” The simple shift of asking yourself ‘How’ enables you to take control of your objective and reaching your goals.


You empower yourself to get out of bed by thinking of the steps it takes to get you out the door to go for your run. The shift in your inner dialog becomes about getting out of bed, getting ready, lacing your sneakers up, and running out the door. It is back to reaching that attainable goal by taking the small steps to achieve it.

The question of “how am I…?” enables us to visualize the process to move forward in reaching our goals. It sets us up to look at the small details that will eventually lead us to reach the goals that we set up for ourselves.  Small actions do make big changes over time by building the consistent routine of showing up and working hard each day.

So when you feel like you just can’t ask yourself “How am I going to turn this can’t into a can?”




Reflecting on Your Week

One of the greatest factors in reaching our goals is visualizing and taking the necessary steps to achieve them. It maybe getting on the road to good health, planning for your first marathon, or just learning the basics to healthy cooking.  All of these are attainable goals and with consistent effort you will be on the right track to reaching them.

Your well-being is one of the most important when it comes to your overall health, your goals, and raising the bar for what you want to do next in your life. One of the best ways to stay on track and evaluate the direction that you are heading in reaching towards your goals is checking in with yourself.

Take a few minutes every Sunday to journal about your week. It is a nice way to stay focused on all the good in your life and what you can strive to do better. Here is a list of simple questions to help you evaluate your week and write about in your own journal.


Opening a journal and writing can be one of the greatest ways to get to know yourself better, maintain focus on your goals, and help you to make the small changes necessary to improve your life. Pick up a pen, grab your notebook, and write! I look forward to hearing about your progress and how writing in a weekly journal has been working for you.

How Do You Spend Your Time?

Your time is the most important contributing factor when it comes to your career, family, wealth, and health. It is how you set your schedule for the day in which will determine how you obtain all of your goals and tackle your to-do list.  But time is also built around fostering relationships and following your passion. If we have no time or squander it then we sometimes feel as if we our failing ourselves and our relationships.

The problem is in the golden age of technology and social media we can easily lose track of time. We get caught in the cyclical vortex of  work emails, texts, Facebook, and Netflix.  It is before long that evening run that you wanted to accomplish for the day has been thrown out the window.

In our culture the act of being busy is expected of us but what if we slowed down from the  dirty dishes, the emails, and the texts in the evening. We began to make more time for the people in our lives, our health goals, or just to create an hour to follow our own passions.  How would that look and feel for you? Can you envision it?

Just take a minute to evaluate your time throughout the day.  Is your schedule working for you? What small change can you do to make it better?



I  know from experience that bad habits do not break overnight. They take time to change and shift into something better. So what if we made one small change to our schedule for a month. How would it improve your quality of life? Your health? Your creativity? The Quality of Relationships?

As I run out of time on writing this post I challenge myself and others to take a minute to reflect on our priorities. Let’s figure out how to change our schedules from the importance of being busy or the time suck of technology to reboot our calendars and make one small change for something in our lives that truly matters.

Why I Love Aim True

Kathryn Budig’s, Aim True, is a delightful guide for practicing self love, and discovering your true balance. It is a read that all women can relate too with practical eating tips, delicious recipes, and  will guide you into a more mindful yoga practice. Whether, you are a new beginner looking to get your feet into a daily practice or for an advanced practitioner this book is a nice reminder of specific breaths or mantras that may have been forgotten on your yoga journey.

I tested several of her recipes from power bars to fish tacos and all were delicious! But my favorite is  the Watermelon and Roasted Tomato Gazpacho! Talk about refreshing goodness on a hot summer day.

watermelon gazpacho

Kathryn Budig reminds us to aim true to ourselves on and off the mat. We all have a destination just add in a daily yoga practice complimented  with positivity, intention, meditation, self care, and nutrition then the world is open to endless possibilities.  It is about learning to be true to you  and living your life to the fullest.

Inspiration? Or Guilt Driven?

I adore a inspirational quotes! The ones that allow us to foster our dreams, build us up on a bad day, or move us to overcome our fears. It is those quotes that can give us the affirmation to try and recognize that it is okay to fail but to get back on our feet to try again.

The quotes that make me cringe are the ones that are filled with judgement, criticism, snark, and are just plain mean. They are meant to push us a little further at the gym, remind us to watch our diet, and live a healthy lifestyle. The problem with these quotes is that they build us down instead of building us up.

cringe worthy quotes

We all have our own inner critic – the one that already beats us up for slipping on the diet, maybe not getting that forty minutes of cardio for the day, or skipping our daily yoga practice.

The thing is we all have different fitness goals and aspirations! As we strive for those goals we should be honouring our bodies and celebrating each small step that lead us on the road to better health.

So if a cringe-worthy quote appears in your social media feed let out a loud exasperating sigh and give it an eyeroll.

Remember  that you are a  beautiful creature, that struts,laughs, and workouts when you feel like it. You eat what you like with moderation and you smile because your friends always have your back. Life keeps getting better when you live by your own rules and make your own inspiring quotes.

Is there a quote that pops-up on your social media feed that makes you cringe?