Day 9 Create A Life You Love: Bosu Ball Abs

Bosu Ball Abs

OK, my friends today’s workout challenge is Bosu Ball Abs.  Most gyms have a Bosu Ball.  What you want to do is sit on the ball and do a series of abdominal exercises.  The first is a regular sit up.  Sit in the middle of the Bosu and roll down so your back is parallel to the flow with your feet remaining on the floor.  Then do a regular sit-up bringing your upper body perpendicular to the floor.  Do at least 15 reps of this exercise.

The second exercise incorporates lifting one leg off the floor each time you come to a sitting position.  Alternate legs and continue doing at least 15 reps.  There are hundreds of core exercises you can do on a Bosu ball.  Click here to see an example.  For more of the same do a Google search for Bosu Ball Ab Workouts.  Within seconds you will have thousands of options to choose from.

It’s “Ab Friday” in class so here’s a few great exercises for you! Tighten up that core!

Posted by Kate Grace on Friday, June 22, 2018

  Stay true and be you —

Annie Create a Life You Love
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Day 5 Create A Life You Love: Reframe Your Limiting Beliefs

Writing Challenge

To live life by design instead of by default, we must reframe our limiting beliefs.  What is a limiting belief?  It is anything that you have been holding true that is limiting you from doing what you want in your life.  Often limiting beliefs start in your childhood when someone, hopefully unintentionally tells you something untrue that you hang onto as truth.  What is an example of this?  One might be that you don’t have a good singing voice.  Another might be that you are not smart enough to go to college.  And, yet another is you are always going to have a weight problem, it runs in the family.

Reframing Limiting Beliefs

How do you reframe your limiting beliefs?  Well, grab your journal and let’s get after it.  Divide a clean page into two columns.  Label the left-hand column: my limiting beliefs.  Label the right-hand column: my reframes.  Now write down all of the views that are keeping you from creating a life that you love.  Get them all out there.  It is the only way you are going to start managing the way you live your life.  Once you have written them all down go to the reframe column and state these beliefs in a new way that will serve you and assist you in living a full and vibrant life.  Let’s take the limiting belief; you don’t have a good singing voice.  What is the reframe for this?  It could be; I have a beautiful voice, and I

Day 27 Intentional Living: Manage Your Vibration Energy

Manage Your Vibration

I have often said that I am a vibration snob.  What do I mean by this?  Well, I practice thinking positive, joyful, and high energy thoughts.  I watch my words, disciplining myself to speak in a way that adds good energy and value to conversations.  All of this is part of managing my vibration.  Have you ever been around someone who sucks the energy right out of you?  You know the one who is always looking at their world as the glass is half empty.  Their energy and way of being are draining and heavy.  Then there is the person that lights up a room.  The life of the party, everything is good and getting better.  Their high vibrating energy lifts your spirits and brings you joy.  And, the best news about this person is that their energy is authentic.  It is simply who they are.

Be A High Flyer

As you go through your days, pay attention to the vibration you are emitting out to the world.  And, just as importantly, don’t allow yourself to lower your energy to a lower level.  Don’t plug into people, places, or things that are at your same vibration of higher.  If you find yourself in a low vibrating state, then you must do something to change how you feel about things.  Do something that makes you feel good and that inspires good thoughts and deeds.  Be the one who lights up a room!

https://www.youtube.com/watch?v=pPlZY-RlIKU Stay true and be

Day 7 Intentional Living: Body Scan of Appreciation

Body Scan of Appreciation

When is the last time you said thank you to your body?  I invite you to do a body scan of appreciation.  How do you do it?  Well, start at your toes, move to your feet then up your legs to your hips move on to your waist, fingers, hands and arms and say thank you.  From there go to your rib cage, back, chest, and shoulders and once again, say thank you.  Then move up your neck, face, and to the top of your head and appreciate every inch of you.  Oh, and then there is the 60,000 miles of blood vessels that run throughout your body, the 115,200 times a day your heart beats, the 23,040 breaths you take each day, and the 37.2 trillion cells that compose your body.  This amazing infrastructure works tirelessly for you each day with beautiful collaboration and communication.  And, have you ever thought about how you don’t have to do anything for all these systems to operate as they are supposed to on your behalf?

Take Care of Yourself

Since your body works so hard for you, the least you can do is take good care of yourself.  Be mindful of your nutrition.   Get the exercise and sleep that you need for your body to function efficiently.  And, think good thoughts.  You design your life by the way you think.  If you think good thoughts you will have good feelings.  I suggest a monthly body scan of appreciation.  Do it.


By |2018-06-20T13:32:04+00:00June 7th, 2018|Categories: Thoughts from the Barn, Uncategorized|Tags: , , , , , |0 Comments

A Month of Intentional Living

A Month of Intentional Living

I have decided to dedicate the whole month of June to Intentional Living.  Each day, I will share with you via video an Intentional Living challenge.  I hope that you will take it upon yourself to participate in these daily challenges.  Because if you do, you will start to notice remarkable changes in your life.  I live my life by design, not by default.  I want you to start doing the same.  Each day we have an amazing opportunity to create a life that we love.  So for the next thirty days, I am going to give you some things to do that will assist you in mindfully living your life.

Day 1:  Make Your Bed

There’s even a book written about it by Admiral William H. McRaven titled, Make Your Bed: Little Things That Can Change Your Life And Maybe The World.  If you want to change the world, start off by making your bed.

On May 17, 2014, Admiral William H. McRaven addressed the graduating class of the University of Texas at Austin on their Commencement day. Taking inspiration from the university’s slogan, “What starts here changes the world,” he shared the ten principles he learned during Navy Seal training that helped him overcome challenges not only in his training and long Naval career, but also throughout his life; and he explained how anyone can use these basic lessons to change themselves-and the world-for the better.

Admiral McRaven’s original speech went viral with over 10 million views. Building on

Think About It: It’s Not About The Gun

What Causes Death Among Americans?

I have been doing some research on what causes death among Americans.  Here is what I have found:


In the United States, 36% of adults and 21% of children are obese.  Each year, 280,000 people die from obesity.  Obesity is caused by eating too much and moving too little.  These obesity facts come at an annual cost of $147 billion.  That is a lot of money.  It seems to me that if people took better care of themselves, we could free up a bunch of money for many great causes.  The bottom line is that 767 people a day choose to die of obesity.  The weapon of choice, food.  Do we get rid of food?  Think about it.


Every year 88,000 people die in the United States from alcoholism.  Divide the annual deaths by 365, and you get 241 deaths per day.  The weapon of choice alcohol.  Do we get rid of alcohol?  Think about it.


Suicide kills 44,965 people each year in the United States.  Seventy-one percent of suicide attempts are with drug overdoses; fourteen percent are cuttings or piercing, and six percent are with guns.  Over half of successful efforts are with the use of firearms, seventeen percent succeed using hanging, and twelve percent of overdoses are successful.  Every day 123 people kill themselves.  The weapons of choice, guns, bedsheets, belts, rope, and drugs to name a few.  Do we get rid of all of these methods?  Think about it.


Every day in the United States between 2500

By |2018-02-27T09:04:17+00:00February 27th, 2018|Categories: Uncategorized|Tags: , , , , , , , , , , , |0 Comments

Running Through The Dark

The Dark Side

The past few weeks have brought with them some challenges.  Many of these trials feel like they have a dark side to them.  As I was reflecting on the best way to handle each of these tests of my mettle, I remembered a story that I heard many years ago.  It is the story of The Legend of Cliff Young.  It goes like this.

Cliff Young

In 1983 Cliff Young showed up to the starting line of one of the world’s toughest races.  Every year, Australia hosts a 544-mile ultra marathon from Sydney to Melbourne.  This race has been coined as one of the most grueling endurance races in which someone can compete.  This event takes five days to complete and as a rule only world-class athletes who train exclusively for this race dare to enter.

I Can Do This

Cliff Young was a 61-year old farmer who showed up in his Osh Kosh overalls and workboots with galoshes over the top to run the race.  Cliff lived with his mother, had never been married, and had never run in any kind of a competitive race before.  He was asked by reporters if he had any sponsors or backers.  People said he was crazy and that he would never finish the race.  Cliff told the reporters that he grew up on a farm with no horses or four wheelers to round up the sheep on the farm.  Cliff talked about having to gather the

By |2018-01-24T13:45:50+00:00January 24th, 2018|Categories: Uncategorized|0 Comments

Don’t Make New Year’s Resolutions

Simple Abundance

It never ceases to amaze me that the world gives me exactly what I need, exactly when I need it.  Below is an excerpt from my morning “Quiet Time”…
From Sarah Ban Breathnach’s book Simple Abundance

“Maybe you have set aside time to begin the journey of your authentic self.
Then again, maybe you haven’t…
If you wonder why I suspect this, it’s because I’ve been where you are now.  I know.  I know how days, weeks, months, even years can escape your grasp.  I know what it’s like to put everyone else’s needs before your own so that you can’t
find a half-hour a day for yourself.  I know how easy it is to find heartfelt excuses for why you can’t begin something new even if you yearn to, desperately.  I know how easily the word “tomorrow” slips out unconsciously.  Tomorrow you will begin.  Tomorrow.  All this I know.
But what I know most of all is that learning about a journey is not the same thing as taking one.

Now that I’ve got your attention let me tell you about the rest of the year.  Each day from now on we’re going to use the daily grist of our real lives as a cause for celebration.  That’s right, celebration.  I have learned many lessons on my path.  Chief among them is that the details of our days do make a difference in our lives, that no experience is ever just for drill, and that everything can be a springboard for inspiration if we are

By |2017-12-29T11:25:03+00:00December 29th, 2017|Categories: Uncategorized|0 Comments

My Seven Words

Khalil Gibran

Khalil Gibran once said that people would never understand one another unless language is reduced to seven words.  What would your seven words be?

Before I share my seven words with you, I want to tell you a bit about Khalil Gibran.  He was born in Lebanon in 1883 and died in New York City at the age of 48 from cirrhosis of the liver due to severe alcoholism.  Gibran is the third best-selling poet of all time, behind Shakespeare and Laozi.  His best-known work is The Prophet, a book composed of twenty-six essays.  Since first being published in 1923, The Prophet has never been out of print.  If you haven’t read the book, do.  If you have read it, reread it.

A Foundation to Build On

As I was pondering this question, I remembered Tony Robbins Six Human Needs.  Tony identified six basic human needs with the belief that everyone is, or can be motivated by fulfilling these needs.

Here they are:

Need 1:  Certainty/Comfort

Need 2:  Uncertainty/Variety

Need 3:  Significance

Need 4:  Love & Connection

Need 5:  Growth

Need 6:  Contribution

Every day we are reflexively determined to meet these needs.  When these requirements are met at a high level, our degree satisfaction and fulfillment in our lives is abundant.  If these needs are met at a low level, we will experience life as being unsatisfactory and disappointing.  I think that we can agree that Tony’s philosophy of what lies at the root of human aspiration and the extent to which these needs are met make a difference

By |2017-11-08T09:58:12+00:00November 7th, 2017|Categories: Uncategorized|0 Comments

Halloween Is Over, Are You Still Wearing A Mask?

Are You Wearing A Mask?

Yesterday was Halloween also known as All Hallows’ Eve.  It is a celebration observed in many countries on October 31.  There is much history with roots in age-old European traditions of lighting fires and wearing costumes to ward off ghosts and remembering the dead.  In the second half of the nineteenth century, Halloween became a popular day of celebration in the United States.  Today, Americans spend an estimated $6 billion annually on Halloween, making it the country’s second largest commercial holiday after Christmas.

Today as I was driving to work, it occurred me that Halloween is the one holiday when people can dress-up as anything or anyone that they want to and hide behind or play the part of that identity or mask all day long.  Now, I have to admit, I have seen some VERY creative costumes over the years, and I take my hat off to those people with such vivid imaginations.  But, back to the masks and dressing up; I wonder how many of us go beyond Halloween metaphorically being someone that we are not?  How many of us pretend to be someone other than our authentic self?  And, why would we?  Are we afraid to show up as the real us?  If so, what is it that we fear?  Is it not being accepted by others?  Is it that we don’t feel worthy?  Do we think if people knew who we indeed are, they would reject us in some way?  Do we lack

By |2017-11-06T09:15:25+00:00November 1st, 2017|Categories: Uncategorized|0 Comments