No more excuses, do it!

Wanna try it out ?

Come join us now! 

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Anneliefit@hotmail.com

Cell # (1) 415 226 8896

Fri

07

Feb

2014

The most precious gifts come straight from the heart.

During a time that I was going through some difficult emotional roller coasters while also loosing my dad, I received the most precious gift that I will cherish for the rest of my life. The message that came with it is carved deep inside my heart and helps me see the good in myself when my mind tries to convince me otherwise. 

 

It was given to me by my dear sister whom I lost a few year after that. I remember vividly our conversation that day. We just had the funeral from my dad and it was time for me to fly back home to Spain where I lived. It was hard to leave my family behind after all that we had been through together having to say goodbye to our beloved father, it almost broke my heart. I had told her how I had been putting myself down lately and lost my self confidence by letting my“ego”make me believe I was not good enough. 

 

She handed me a gift and said, don't open it until the plane takes off but know that it comes straight from my heart and it speaks the truth about who you are and represent to me. We hugged each other tight for a long time until it was time for me to say goodbye. I thought by myself, when will I see al my sisters, brother and mom again? 

 

Finally I hear the announcement: Please fasten your seat belt, we are ready to take off, sit back relax and enjoy the flight. Carefully I unwrapped her gift and look straight into a beautiful antique little mirror. Along with it came a little note that said:

 

When you look into this mirror know I look right back at you and admire all those beautiful things you posses; You are sweet, caring, funny, passionate, loving, talented, creative, smart, gorgeous and amazing. Never let anyone tell you otherwise. 

 

Tears came rolling down my cheeks realizing that I had to start looking at myself through the eyes of a loved one so I could start realizing how special I was. 

 

It is during the tuff times that I actually have learned more about myself and life. By accepting and loving what is and allowing for change to happen I could actually grow and become who I am today. 

 

Never, ever believe you are not good enough

Never, ever give up

INSTEAD

Always believe in yourself

Always Love yourself

Always stay true to yourself

Always keep chasing your dreams

BECAUSE

You are Amazing

You are Enough

AND

Your dreams will come true

 

 

1 Comments

Fri

17

May

2013

Believe in Yourself!

You might have all the degrees, qualities and tools you need to be successful and achieve your goals, be awesome at what you do. But if you don't Believe in yourself you might never reach your potential. So STOP doubting yourself and start taking charge of your Mind first, then the rest will fall into place! You will do GREAT!

 

I experienced this hands on when first teaching a SuperKids class that I offer as an after school activity. Even though I had been teaching people for almost 20 years, the thought of starting a new program made me doubt myself. I had all these ideas, yet could not put them into action. My self confidence went down the drain and negative chatter and fear entered my mind. It was hard to breath, think, work or sleep. I was doubting everything I did and who I was. Was I mad believing I could run a superkids program, I suck as a kids teacher, I am no fun, what if they don't like me or what I do etc... 

 

Then my Loverboy stopped my negative mood and said: what is the worst thing that can happen? For one hour the kids will get wild, totally out of control and then go back to their homes and you go back to yours! Each class you will find out what works and what does not so you will get better every time! And more importantly just be your crazy, funny, wonderful self and they will love you and your awesome superkids program! 

 

So instead of giving up even before I gave it a shot, I went and did 2 classes back to back and the kids loved it, including our healthy superkids snacks! I was beat by the end of that day and learned soo much that made me be “ahead of the game” and better prepared of what to expect when teaching and inspiring a bunch of amazing superkids. 

 

My fear turned into joy and excitement and a sense of pride knowing that I was doing a wonderful thing: teaching kids to move their booty, eat superfoods and love and believe in themselves each and every day because they are AWESOME! 

 

So I hope that when you want to try out something new, start a workout routine or new class, make a change that might put your whole world upside down you will not back out because of your mind telling you lies and having you think you cannot do it. You never know until you try, so take it step by step, live and learn from all that you do and most importantly NEVER EVER give up and ALWAYS BELIEVE in yourself! 

 

3 Comments

Mon

31

Dec

2012

The importance of family, parenthood and realizing that we are blessed!

Smile More, Love Always
Smile More, Love Always

On my last trip I once more realized how important family is and how much we can be partly responsible for how our kids turn out. Being a parent is probably the most difficult job in the world. And taking this “job” lightly can cause lots of pain and sorrow. 

 

As a child (the youngest of 5) I have always felt loved, supported and listened to. Being part of a big family meant that we had to help out at home doing chores, sharing stuff (from clothing to food, to toys and bedrooms) and learning to be patient (we only had one toilet and shower for all 7 of us! good for building strong pelvic floor muscles, ha ha!) 

 

My older brother and sisters often took care of me, while mom and dad had to work so they could take good care of us. Being part of a big family was fun, there was always something to do 

and someone to do it with!

 

I remember going on summer holidays, emptying out our paint van and trailer to fill it full of camping gear, kitchen tools and food to afford our yearly summer escape to the south of France. All of us could take a friend making for a big family event. We traveled for 2 days, sleeping outdoor along the way, eating homemade meatballs, sandwiches and fruits. 

 

All of us would sleep in one enormous tent, sharing and respecting each others place. Other family members came to this camping ground creating almost a small town community. Those where the best days of my childhood memories. No luxury, no computers, big toys, fancy meals in restaurants but instead Family story times at nights, playing for hours at the beach, going rock diving and learning how to windsurf. Doing gymnastics with my dad and eating home cooked meals while sleeping under the moon lid sky. 

 

There was no fussing, no fighting, no crying no being bored. We were united as one big family amongst the beautiful nature of the south of France. No luxury hotels, no gifts, no toys, no clothing, computers or money can every replace what being here meant to all of us! We cherished every moment, right there In the Present.....

 

How the world has changed since then. While visiting my family this trip I read the news paper and all I see is pain, fear and total shock. A 20 year old boy kills 20 innocent kids and 7 adults... how could this have happened, why? Parenthood is such a valuable job that can help our kids make the right choices, understand Right from Wrong and build values that hopefully will help them become who they are mean to be: Amazing, Caring, Loving and Unique Human Beings. 

 

Kids are being pestered in school, so much that they get desperate and suicide, it breaks my heart. I read all this and all I want to do is hug my family, kids and husband. 

 

When watching a slideshow of old photos from my own childhood and family time my tears run freely and I feel a hole in my heart, a pain that does not stop. I cry for the kids that have not gotten the change to become old, the parents, the family and all those out there suffering. 

 

And I cry because I miss my sweet Dad and Sister. I can almost touch them through the paper, I can see them in my dreams but when I wake up they are gone. I let out all my hurt, emotions and fear. But then I look around and see my beautiful 80 Year “young” sweet mom enjoying the party that we organized, all the friends and family that is there to celebrate with us and I feel soo blessed so unbelievable grateful for all the memories I will never ever loose and give my mom, my sisters and brother an enormous hug letting them know I love them with all my heart. 

 

I cannot wait to get back home and hug my kids and promise them I will always be there for them, help them understand that being nice to others and caring for one and other is something that should be second nature. My new years resolution for 2013 will be to be a better parent, to take the extra time to guide them on their wonderful journey called life and give with them what I have been given as a child: A safe, loving and caring family where we are there for each other no matter what, because Family is the most important thing in life. 

 

Being in top shape, healthy and strong will enable us to enjoy this time we have been given on earth to the fullest. That is why I workout, eat clean and look at the bright sight of life! 

 

1 Comments

Thu

15

Nov

2012

Any time is the right time to start taking care of yourself!

Being healthy is the best Christmas gift of all!
Being healthy is the best Christmas gift of all!

Any time is the right time to start taking care of yourself, don ́t make it be a New Year ́s resolution but start right here, right now!


It is full on Christmas in Mill Valley, the city put up the Christmas trees in the main squares over the weekend and there are lights glowing everywhere. The excitement for the kids to choose our own Chirstmas tree and making our own ornaments is so much fun, it is a great project with the kids and give an very personal touch to the tree! It is time to celebrate life, friends, family and all the things that are going good in our life! Candle light throughout the home and the smell of healthy pumpkin fries makes being inside a treat!

 

You are going to hear a lot of people talk about starting in the New Year, but don’t be one of those people. The next 5 weeks can either be about progress or setback – it’s completely up to you. you just have to decide to start. Why wait until after the holidays, is your health less important now? So no more excuses, just do it and you will not be regretting it for the rest of your life. You only get one body so better treat is like the most important gift you will ever get!

 

You can start really easy by making sure you go for a 20 minute walk every day (after dinner would be a great time to help digest your food and make you sleep like a queen or king). Incorporate some strength training in your daily routine, do push up against the wall (or full ones once you get stronger) press yourself up from the chair with the strength of your arms and you are toning your triceps. Sit down and get up from your chair and you are doing squats! You see how easy it can be. Take the stair in the parking garage instead of the elevator. Find ways to make every day be more active without going to the gym.

 

But going to the gym or working out in a group or even at home is very important and can become a part of your daily routine without even noticing it. It takes some serious commitment but after a month or so your body and soul will be asking for it, that is how good you will feel.

 

And if you combine this with eating a natural and clean diet you will be amazed at the changes you will see in your body, skin, hair and energy level! You can take baby steps by drinking non fat milk instead of full fat, brown rice instead of white rice, multigrain bread instead of croissants, fresh fruit instead of sugary drinks.

 

Drink alcohol as a special occasion and make very important try to cut your simple sugar from your diet and replace it with more natural forms (fruit sugars, stevia, agave syrup etc,,,) Use healthy fats (nuts, seeds, olive oil, flaxseed oil, coconut milk etc..) and forget about the transfat and saturated fats. Buy organic foods when possible, they are cleaner and better for you

 

And very important, eat more small meals during the day instead of eating 2 or 3 bigger meals. It will charge your metabolism so you will burn more calories while giving you energy all day long. Making sure you eat a good amount of lean protein in all of your meals will help lower blood sugar levels and do not tire you out. Eating to many simple carbs calls for quick boosts and then big drops of energy levels!

 

Are you convinced by now that you want all of that? THEN WHAT ARE YOU WAITING FOR, START TAKING CARE OF YOUSELF RIGHT NOW.

 

For all of you who are already doing all of this, bravo! Maybe you know someone who needs a little motivation to get their beautiful bum in gear, than please feel free to send them this! 

 

0 Comments

Mon

12

Nov

2012

Nothing and No one is Insignificant!

What you do and who you are matters!
What you do and who you are matters!

Imagine how different the world could be if we all would take these very important lessons to heart, especially in these time of crisis and hardship. When I read this it touched my heart and I hope it will do the same for you!

 

5 lessons about the way we treat people

  

1 Cleaning Lady.

 

During my second month of college, our professor gave us a pop quiz. I was a conscientious student and had breezed through the questions until I read the last one:

 

"What is the first name of the woman who cleans the school?" Surely this was some kind of joke. I had seen the cleaning woman several times. She was tall, dark-haired and in her 50's, but how would I know her name?

 

I handed in my paper, leaving the last question blank. Just before class ended, one student asked if the last question would count toward our quiz grade. "Absolutely, " said the professor. "In your careers, you will meet many people. All are significant. They deserve your attention and care, even if all you do is smile and say "hello."

 

I've never forgotten that lesson. I also learned her name was Dorothy.  

 

 

2. Pickup in the Rain

 

One night, at 11:30 p..m., an older African American woman was standing on the side of an Alabama highway trying to endure a lashing rain storm. Her car had

broken down and she desperately needed a ride.Soaking wet, she decided to flag down the next car..  

 

A young white man stopped to help her, generally unheard of in those conflict-filled 1960's. The man took her to safety, helped her get assistance andput her into a taxicab.She seemed to be in a big hurry, but wrote down his address and thanked him. Seven days went by and a knock came on the man's door. To his surprise, a

giant console color TV was delivered to his home. A special note was attached.

 

 

It read:

 

"Thank you so much for assisting me on the highway the other night. The rain drenched not only my clothes, but also my spirits. Then you came along. Because of you, I was able to make it to my dying husband's' bedside just before he passed away... God bless you for helping me and unselfishly serving others."

 

Sincerely,  

Mrs. Nat King Cole.  

 

 

 

 

3  Always remember those who serve.

 

In the days when an ice cream sundae cost much less, A 10-year-old boy entered a hotel coffee shop and sat at a table. A waitress put a glass of water in front of him.

 

"How much is an ice cream sundae?" he asked. "Fifty cents," replied the waitress.

The little boy pulled his hand out of his pocket and studied the coins in it.

 

"Well, how much is a plain dish of ice cream?" he inquired. By now more people were waiting for a table and the waitress was growing impatient.

 

"Thirty-five cents," she brusquely replied.The little boy again counted his coins.

"I'll have the plain ice cream," he said.The waitress brought the ice cream, put the bill on the table and walked away. The boy finished the ice cream, paid the cashier and left. When the waitress came back, she began to cry as she wiped down the table. There, placed neatly beside the empty dish, were two nickels and five pennies..

 

You see, he couldn't have the sundae, because he had to have enough left to leave her a tip.  

 

 

4 The obstacle in Our Path.  

 

In ancient times, a King had a boulder placed on a roadway.. Then he hid himself and watched to see if anyone would remove the huge rock. Some of the King's' wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the King for not keeping the roads clear, but none did anything about getting the stone out of the way.

 

Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded. After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the King indicating that the gold was for the person who removed the boulder from the roadway. The peasant learned what many of us never understand!

 

Every obstacle presents an opportunity to improve our condition.  

 

 

 

5 Giving When it Counts.

 

 

Many years ago, when I worked as a volunteer at a hospital, I got to know a little girl named Liz who was suffering from a rare & serious disease. Her only chance of recovery appeared to be a blood transfusion from her 5-year old brother, who had

miraculously survived the same disease and had developed the antibodies needed to combat the illness. The doctor explained the situation to her little brother, and asked the little boy if he would be willing to give his blood to his sister.  

 

I saw him hesitate for only a moment before taking a deep breath and saying, "Yes I'll do it if it will save her." As the transfusion progressed, he lay in bed next to his sister and smiled, as we all did, seeing the color returning to her cheek. Then his face grew pale and his smile faded.

 

He looked up at the doctor and asked with a trembling voice, "Will I start to die right away". Being young, the little boy had misunderstood the doctor; he thought he was going to have to give his sister all of his blood in order to save her.  

 

 

 

 

Most importantly.... ”Live with no regrets and treat people the way you want to be treated. Work like you don’t need the money and Love like you’ve never been hurt. And Dance like you do when nobody’s watching.”  

 

NOW more than ever - Please.....Pass It On....You never know how or when you'll be paid!

 

"God gave us two ends. One to sit on and one to think with. Success depends on which one you use; heads you win... tails you lose."

~Author Unknown

 

"Life is not a journey to  the grave with the intention of arriving safely in a pretty, and well preserved  body, but rather to skid in broadside, thoroughly used up, totally worn out, and  loudly proclaiming, "WOW,... What a  ride!""

 

0 Comments

Thu

08

Nov

2012

Get Strong & Lean without the Bulk

Strong, Lean & Happy without bulk
Strong, Lean & Happy without bulk

Afraid to lift heavy for fear you will look like the incredible Hulk? Don’t worry –as women, we simply do not produce enough testosterone to build he-man muscles. Train with the mindset of getting stronger, not bigger, and you can tighten and tone from head to toes. 

 

Perform enough cardio to burn fat. You will melt the flab covering up your hard earned muscle. 3 to 4x 30min sessions of medium intensity cardio along with your strength training every week should do the trick. Or better yet, do your superwoman circuits combining cardio and strength training in one, performing full body exercises combined with cardio blocks to speed up your metabolism and burn fat! 

 

Shrink the size of your thighs by increasing your lean body mass. Muscle takes up less space than fat, when you build muscle and shed fat, you will create a tighter, more compact form. That means buying jeans in a smaller size, even if your weight remains the same.

 

Clean Up your Diet. Too many calories (not too much training) is what creates bulk, so be sure to consume five or six balanced, natural meals throughout the day. Focus on clean, natural foods, limit your sodium intake and drink up to 3 liters of water daily. Let food be your medicine and medicine be your food (as Hippocrates said) to feel and look like a true superwoman. 

 

Do sufficient stretching to lengthen your muscles. After a complete weight training workout and/or cardio you should always stretch your muscles so they stay long and lean, not short and bulky. Incorporate 1 or 2 sessions a week just focusing on stretching. It gets rid of tension, improves blood flow and makes you feel good! 

 

Get enough hours of sleep! Lack of sleep can slow down metabolism and make you gain weight, lose your sanity because you will feel more anxious, feel tired physically as well as mentally. 

 

And.... Have a positive attitude and most of all believe in yourself! If you Really want to change, YOU CAN! (one day, one workout, one meal at a time!) 

 

0 Comments

Sat

18

Aug

2012

Some things in life you cannot control!

an unexpected 4th of July
an unexpected 4th of July


Some things in life you cannot control, but you can control how you react to them

 

It all started leaving our doorstep on our way to a family visit to “The Wizard of Oz” for our 4th of July Celebration. I am sure all of you have had some of those days where one thing goes not your way and things just keep piling up. 

 

The kids are super excited to go see the fireworks for the 4th of july party with all of their cousins, grand parents, aunts and the two of us. They get up without a fuss, eat a good bowl of oatmeal and are out of the door to await our taxi ride, excited to start our adventure of the day. 

 

Our taxi ride did not show up so we had to call a new one. While standing in the cold waiting to be pick up, a taxi all of the sudden comes flying up our street, slamming on the brakes and stops. Our taxi has arrived! We have to put our own bags in the trunk while the driver blows a tune on his trumpet he has in the front seat.... at 6am in the early morning! I feel a little uneasy driving in this crazy car, but appreciate the drivers endless chat about his life. 

 

We make it all in one piece but when checking in it turns out our airplane is broken and will not depart. The whole day we are stuck waiting to get on our way. No healthy food options or fun things to do while sitting here...... 

 

How could we react? One way would be to get all stressed out and complain about everything and blame everybody and everything for this horrible terrible celebration of 4th of July Independence day. 

 

Instead we take a different attitude and enjoy shooting hoops in a trashcan with handmade paper ball, do push ups, burpees, cartwheels and handstand for some exercise, playing Uno and chess and drawing imaginary pictures on each others backs for the other person to guess. Luckily I always take healthy snacks on the go. We will miss the fireworks and party for sure by the time we finally will arrive, but hey, you can shoot of fireworks until 2 days after the 4th of July. 

 

There are so many other really bad things that could have happened to us that day, what if we got on the plane and then would have never ever landed back on earth again? What if one of us got really sick, lost our wallet or found out we had a terrible disease. 

 

We celebrated our independence by choosing how to react to this unfortunate event by not allowing negative vibes to enter our mind and made the best of our summer holiday trip.

 

Have a great day!

Annelie

 

 

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Tue

26

Jun

2012

Modern technology is not good for everything!

No email or other modern technology could ever replace the value of a spoken word, a written letter, a hug or a kiss!
No email or other modern technology could ever replace the value of a spoken word, a written letter, a hug or a kiss!

 

While I was enjoying a freshly brewed expresso in a nearby coffee shop, it occurred to me when I went to the toilet that modern technology might just be making people unhealthy and out of shape

 

While I was trying to wash my hands  and looking for a towel to dry my hands with,  I saw this black box which functioned by hand motion and “pooped out” a piece of paper to dry my hands. No more pulling the paper out of the damn thing, using some of your muscles in earlier days, now you just have to wave your hand and there it is!  

 

The same happened to me going shopping, no more pushing or pulling doors open, everything is automatic, in the airport you can stand on a rolling belt to take you from one gate to the other, instead of taking advantage of the pleasure of stretching you legs after sitting in the airplane for several hours! For most people it is tempting to take a ride, and taking the stairs or walking along side the belt is almost an alien act! 

 

The toilets in the airport are the same, water to wash your hands starts to run as soon as you wave your hand, paper towels the same. Soon we might get our butts wiped automatically! 

 

Everyone is on computers, mobile phones and communicates without even meeting each other. ?) I still prefer writing a letter, going for a drink, run or walk with my friends being able to see them face to face, giving them a hug and kiss instead of a xxx and ooo!

 

Kids spending hours in front of computer games, watching TV or game boys and having no clue what to do with themselves if any of this is not available (mamma, what can I do now?) 

People tend to buy prepared meals instead of making their own home cooked meals. I love making my own meals, I know it take time but it is so worth it and you know your family is getting the best nutrition for their health and well being. (I think I have used my parents in law´s kitchen more in two weeks time then they have in several years).

 

So we do not have to cut up veggies (using our arm strength) carry bags of shopping from the shop to the car (we have carts to bring them over) hunt for food (that would be like doing a little Superwoman Circuit, ha ha) wash our clothing and hang them to dry. 

 

The list is endless once you start thinking about it. I would like to encourage you to use modern technology only for the things that really need their help (work, communication with friends that live overseas etc.) and leave the rest to going back to the basics. 

 

Park your car further away and enjoy a little walk. Take the stairs instead of the elevator, pre-cut your own food and make your own delicious meals, wipe your own bum (ha ha, just joking!), have you kids watch less TV and or computer, instead take them for a walk, go camping, biking, do handy crafts, have them help you cook delicious and natural meals, go swim or build imaginary castles, space ships and more. 

 

This afternoon, when my kids and I sat down for a homemade lunch, Kai said: That is just what I really wanted and Amber pulled me over and gave me a kiss saying I LOVE YOU! Those words from my 2 angels made all the hard work and hours of spending time with them so worthwhile. 

 

I felt like a million dollars! No email or other modern technology could ever replace the value of a spoken word, a written letter, a hug or a kiss! 

 

1 Comments

Mon

11

Jun

2012

How can you fit Training and Natural Eating into Your already busy day?

No excuses, You can Do It!
No excuses, You can Do It!

It is not all that complicated, you just have to organize yourself better and make time to take care of your self. Once you do, your body will ask for it and you will have so much more energy and a positive attitude that it comes natural. 

 

Tips: 

Make a list of all the things you need looking at your meal planner and make a list.

 

Monday: shopping for veggies, fruits, meats, fish and others.

Wash all your veggies and fruits and pre-cut or clean whatever is possible to save in ziplock bags. This way making any meal takes little timeClean your protein portions ahead and freeze what you do not need immediately, this way it will stay good and makes cooking easy and fast.

 

When you sauté chicken breast make more and save the others in the fridge for making another meal another day.(chicken salad, chicken wrap, rice with veggies and chicken, chicken pasta , chicken pita etc….)

 

When you make brown rice or pasta make more and save for other meals. When baking pancakes, muffins etc make more and freeze them for easy snacks.

 

Freeze some cut up fruits for making smoothies.

Make Icy pops for the kids with good fruit pulp, peach is our favorite.

 

Wake up a little earlier to get some exercise in. Also incorporate exercise into you daily work. Park a little bit further out of the city and walk in while saving money for parking. Go for a walk with your kids while they tell you about your day. Take the stairs instead of the elevator. 

 

If you really want it and you can do it! Just make it happen and enjoy your new found health and youth in body and mind!

 

0 Comments

Wed

02

May

2012

ARE YOU ON THE RIGHT PATH?

Taking the right steps will get you there
Taking the right steps will get you there

 

Sometimes we don’t realize how much  (energy) passion we put into what we don't want. When you tell a friend or loved one about all the things that you detest, you are putting passion into what don't want. By focusing on what is not going good in your life and seeing “the glass half empty instead of half full” and you express stress, frustration and anger, then that might be just what you get! Use your mind the right way and you will get on the right path to achieving what you want in a much easier way! 

 

You are an amazing and passionate human being, so make sure you direct your passion wisely. Focus on what is good in your life and show gratitude for the little things that make life so amazing: witnessing a sunset or sunrise, a meaningful conversation with a great friend, the sound of waves crashing, the smell of roses on your way, a kiss, a hug or the fact that you have a roof above your head. 

 

Stop wasting any more time, energy and passion towards things that you do not want, instead start putting your destiny into your own hands by focusing on what you want and believing you can get there. 

 

Have a great day

Annelie

 

 

1 Comments

Thu

26

Apr

2012

Staying fit while traveling the world Put on you oxygen mask first before helping others

Taking off to a new adventures
Taking off to a new adventures

When the flight attendant on our flight back from Europe  goes through the safety instruction she gives the best advice ever: “put on your oxygen mask first before helping others........ Her words are powerful and I immediately smile knowing that it is just what I try to bring to you!

 

The superwoman Program follows the same motto: You are the most important person in your life and by taking care of yourself first you can take better care of everyone and everything else.  If you feel good about yourself you get more done without feeling overwhelmed. You will be a better parent, partner, friends, worker and person. 

 

When traveling make sure to bring clean and natural snacks, lots of water and move around. Airplane food can be full of sodium and an overdose of caffeine will keep you dehydrated and prone to get a headache. I always bring some raw nuts, hardboiled eggwhites, chicken, carrots, celery, superwoman clean muffins and tuna. Green tea, herbal tea, quick oats and natural whey protein make for a perfect breakfast, lunch of dinner if healthy restaurants are not around; it gives me a great excuse to eat breakfast all day long! 

 

While traveling the world does not keep me from taking care of my health. I always take a jump rope, an elastic band and timer. As soon as we arrive we get our body clock adjusted by doing some light exercise, eat lots of vegetables and lean protein and drink tons of distilled water. 

 

When arriving at the airport we all stretch our legs, jump and run, take the stairs and get moving. Full body circuits and power yoga can be done anywhere, anytime and will keep you in great shape! Your body adapts easily to your new adventures. Traveling and exploring new cultures is such a wonderful experience for all. 

 

Finding myself stretching and doing full splits and yoga with my kids while in the air confirms that no matter where I go, I will take my Superwoman Spirit with me by taking care of myself first, finding that the rest of my family will follow without a doubt. 

 

So go explore the world and travel light (in body, mind and meals!) 

 

Have a wonderful day,

Annelie

 

1 Comments

Fri

23

Mar

2012

Imagine.......

 

This is where is all starts: Imagining your dreams come true. See it, believe and do it!

 

Imagine yourself achieving your personal goals, climb the highest mountain and do the impossible! Just like Madagascar 3, the lion jumping through a ring size loop because he believed he could do the impossible: well, maybe don't try that at home but do not give up on your dreams, on yourself or life. 

 

You can do it! Dream big and never ever give up. We all fail some time, but not trying is worse then not doing in the first place. We live and learn from our mistakes and it makes us stronger and more ready the next time we try again! 

 

Annelie

0 Comments

Thu

16

Feb

2012

seeing yourself through the eyes of a friend

be your best friend
be your best friend

“If you could see yourself through the eyes of a friend, you would realize how special you really are”

 

Imagine if we could do this, how different our life would be, how more confident we would feel. Isn’t it funny how we see the beauty in everybody else but have difficulties seeing ourselves with through those same eyes?

 

When we look into the mirror we only see the things we do not like instead of seeing our own beauty, strengths and uniqueness. Instead of focusing on the things you do not like start focusing on the parts you do like. Ignore that “little voice” (your ego) inside your head. It might be very loud right now, but little by little it will become more silent because you do not give it any attention. Your ego is like an old cd you play over and over in your head, always repeating the same thoughts, as if brainwashing you into believing you are not good enough.

 

Once  you stop listening to it you start living in the present and you will see all the beauty you possess, those qualities you bring into this world and the potentional you have to become who you are meant to be. 

 

We would never treat our best friend how we treat ourselves. We tend to always see the things we do not like about ourselves, our weakness, yet when a friend looks at us they see all the beauty we possess, our strenghts, qualities and unique personality that makes us so special. 

 

We are all human beings, there is no one quite like you. Think about it....... how special is that!? All of us have been put into this world to do something extra special, make this world complete. Finding out what will ignite your passion will bring out the best in you. Because if you live with passion, nothing is too much, instead things come easy and you are able to do the impossible and shine like never before!

 

Be proud of yourself and love yourself. And you do this by taking care of yourself, working out, feeding your body and soul with natural and clean foods so you can feel strong, beautiful and energized all day long. 

 

You are the most important person in your life and by taking care of yourself first you will be able to take care of everything and everyone else in your life. You will shine like never before!

 

Kiss Annelie 

 

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Fri

13

Jan

2012

Seeing life from a different angle

Put your world up side down
Put your world up side down

Sometimes you have to put your whole world upside down to really drastically change your life. I believe that 10% in life is what happens, and 90% is how you react to it. This all comes down to seeing the glass of water half full.

 

Change is scary and exciting all at the same time. But, no matter what, it is liberating and will ignite your passion (internal fire) for life, if you are able to trust it is happening for a good reason. By going with the flow of life and letting “change” take its course, you might be starting a new and exciting chapter.

 

 We are often afraid to change, because we are comfortable where we are right here, right now. We know what we have, but the unknown is scary because you are not sure what it might be. But by never going there you might miss an opportunity to find your passion in life.

 

At the end of the day, you will always learn something new, grow and become the person you are meant to be, physically and mentally. You might miss out on some wonderful things if you are afraid to change and maybe fail. But I don´t want to wonder.. What if………?

 

This can be for any area in your life: new job or change of career, relationships, parenting, moving to a new place, trying a new recipe, new exercise routine, new trail to run on, etc…..

 

Life is a journey. It is often the bend in the road that makes life worth the drive and taking the road less traveled could makes all the difference. Wherever you go, go with all of your heart, , learn from your "detours" and never, ever give up.

 

Embrace Change and See what happens!

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Sun

01

Jan

2012

Life is like an exciting book and every year starts a new chapter.

Life is full of unlimited possibilities
Life is full of unlimited possibilities

Each day brings a new opportunity to start over again, live in the present, love more, enjoy more, smile more, learn from your previous mistakes and do better every day in every way.

 

Tomorrow is fresh and without mistakes; leaving yesterday behind and take with you the things that really matter. Each new day to experience life is the biggest gift of all. Yesterday is gone, and tomorrow has not arrived yet, but today is where life happens!

 

I wish that the New Year will challenge you to climb your highest mountain, listen to your heart, and trust your intuition so you can pursue your wildest dreams.  

Dare more, love more, laugh more, live more. Life is full of unlimited possibilities if you can see them with your eyes wide open!

 

What are you waiting for; a new day has begun! Being in good health will enable you to enjoy every day to the fullest, so no more excuses; do some sort of exercise on a daily basis, eat a natural and clean diet and look at life from the sunny side!

 

Kiss Annelie

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Tue

13

Dec

2011

"An Attitude of Gratitude brings Opportunities!"

May I never miss a sunset or sunrise because I am looking down
May I never miss a sunset or sunrise because I am looking down

It is so true, isn´t it? We often take for granted what we have: our health, having a job, earning money, a home to live in, food to eat, loved ones that are there for us and life by itself…… We often take all these things for granted until something major happens (like losing a loved one or being diagnosed with a severe illness….) and all of a sudden our “little problems” seem so tiny and you realize how lucky you really are!

 

"Wake Up" and remember the things that are really important!

  

Most of us seem to be so busy with an never ending “to do list” that we totally lose track of the things that are really important to us— our health, our family, our friends, the beauty that surrounds us.

 

Taking time to be grateful for the little things in life can make such a difference in how your day may unfold! Notice all the beauty that surrounds you, the bright blue of the sky, the sound of waves crashing on the shore, the sun on your skin, the color of the leaves, the change of seasons.

 

The beauty of a sunrise or sunset, the smile of your kids, their hand in yours, a kiss and hug from someone you really care about, time spent with best friends…... 

 

Showing gratitude on a daily basis brings you a sense of well being and makes you stand still for a moment embracing all that you have in life. There are always people out there that would love to have as much as us and would change positions with us in a heartbeat.

 

An act of gratitude brings opportunities. Being kind and caring makes a world of difference! Doing something nice for someone else makes you feel good about yourself. The more you give, the more you recieve!

 

 

Have a great day

Annelie

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Fri

02

Dec

2011

Any time is the right time!

Any time is the right time!

 Don´t wait until New Year to start taking care of yourself

 

 You are going to hear a lot of people talk about starting in the New Year, but don’t be one of those people. The next 3 weeks can either be about progress or setback – it’s completely up to you. You just have to decide to start. Why wait until after the holidays, is your health less important now? So no more excuses, just do it and you will not be regretting it for the rest of your life. You only get one body so better treat it like the most important gift you will ever get!  

 

You can start really easy by making sure you go for a 20 minute walk every day (after dinner would be a great time to help digest your food and make you sleep like a queen or king). Incorporate some strength training in your daily routine, do push ups against the wall (or full ones once you get stronger) press yourself up from the chair with the strength of your arms and you are toning your triceps. Sit down and get up from your chair and you are doing squats! You see how easy it can be. Take the stair in the parking garage instead of the elevator. Find ways to make every day be more active without going to the gym.

 

But going to the gym or working out in a group or even at home is very important and can become a part of your daily routine. It takes some serious commitment but after a month or so your body and soul will be asking for it, that is how good you will feel.

 

And if you combine this with eating a natural and clean diet you will be amazed at the changes you will see in your body, skin, hair and energy level! You can take baby steps by drinking non fat milk instead of full fat or better yet replace cow´s milk for unsweetened vanilla almond milk, brown rice instead of white rice, multigrain bread instead of croissants, fresh fruit instead of sugary drinks.

 

Drink alcohol as a special occasion and very important: try to cut your simple sugar from your diet and replace it with more natural forms (fruit sugars, stevia, agave syrup etc,,,) Use healthy fats (nuts, seeds, olive oil, flaxseed oil, coconut milk etc..) and forget about the transfat and saturated fats.

 

Above all, start eating more small meals during the day instead of eating 2 or 3 bigger meals. It will charge your metabolism so you will burn more calories while giving you energy all day long. Making sure you eat a good amount of lean protein in all of your meals will help lower blood sugar levels and do not tire you out. Eating too many simple carbs calls for quick boosts and then big drops of energy levels!

 

 

NO MORE EXCUSES, START NOW.

 

For all of you who are already doing all of this, bravo! Maybe you know someone who needs a little motivation to get their beautiful bum in gear, than please send them to my website so they can get inspired as well!

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Thu

01

Dec

2011

May I never miss a sunset

Life is not intended to be simply a round of work, no matter how interesting and important that work may be. A moment´s pause to watch the glory of a sunrise or a sunset is soul satisfying, while a bird´s song will set the steps to music all day long. (Laura Ingalls Wilder)

 

I believe what when we look back at our lives from heaven, the things we will remembered are not how many things we have sold, how much money we have made, how many cars we have owned.

 

It will be the simple things in life that will have made an impression on us so we have carried it with us in our heart; a camping trip with the family leaving modern technology behind, a heartfelt hug and kiss from someone you really care about, a meaningful conversation with a loved one, finding true friendships and soul mates for life, having kids, knowing that you have made a difference in someone´s life by giving them what they needed at the right time without being asked.

 

I believe we are part of something bigger and sharing those simple things with others makes me feel alive and “richer” than any money ever could.

 

Have a wonderful day and may you not miss any rainbow, sunset or sunrise on your way!

 

xxx Annelie 

 

 

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Wed

09

Nov

2011

Forgiveness is an open door to happiness

As we grow up, we learn that people that weren´t supposed to ever let us down, probably will. You will have your heart broken & you will break others hearts. You will blame a new love for things the old love did. You will fight with your best friend, you will cry because time is flying by and eventually you will lose someone you love. So take too many pictures, laugh too much, forgive freely and love like you have never been hurt. Because every second you spend angry or upset, is a second of happiness you never get back!

                                                                    Mark Lockhart

 

This is so true, we often fester and carry anger and hurt inside of us for many year, creating sicknesses and depression. Forgiveness can set you free, because what is done cannot be undone, because it is in the past. The only real time is Now and Now you can do something, and that is let go of your anger and frustration and start all over again.

 

This is true towards others but I believe as much also towards ourselves. Forgive yourself for the things you did in the past. You can not take it back. Realize that you are human and that everybody messes up from time to time. But there is always a new chance to do better, to forgive you self and move on. Learn from your mistakes and the mistakes others make to become who you were meant to be.

 

The same is true for your fitness quest. When you have a bad day and pig out, skip workouts and more, forgive yourself and use it as a great way to go back on track with more commitment and dedication. Don´t lose more precious time, instead be generous with hugs, kisses, complements, surprises, gifts, caring and loving!

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Fri

04

Nov

2011

Life is a Journey and taking the road less traveled might make all the difference

I always have seen life as a constant adventure and believe that things were meant to happen for a reason. Taking the road less traveled might mean going out of your comfort zone (training wise) changing jobs (and letting go of fear) changing relationships (surrounding yourself with people that uplift you instead of bringing you down) or even moving to another part of the world and leaving everything behind. 

 

All those things might be scary, but at the end you always learn, grow and make you come back stronger. Don’t let opportunities pass you by because of being afraid of the unknown. Change is always good and makes for your life force (Chi) your energy to flow!

 

The mind is such a powerful tool that can either make or break us! Taking the road less traveled might be scary and make you doubt yourself, but I always prefer being able to say I tried it rather than always wondering what if…….

 

 When working out we sometimes have to go out of our comfort zone (doing cardio while reading a book) and challenge our body and mind a little more (doing an intense superwoman circuit, sprints, jumping a little higher, running a little faster, squatting a little deeper) so you can really see the results you have been looking for.

 

Regarding your diet, letting go of some “comfort foods” (the ones you know are sabotaging your results) might seem hard, but once you do and see how your sexy muscles start to show, you will not want to go back!

 

I believe that if you train for the right reasons (health) you will always look your all time best. Because when you feel good you will wear your “pink sunglasses” most of the time and see all the qualities and beauty you posses! You will take the necessary steps to achieve your goals in life. And that will have you stand out in a crowd and you will be inspiring others to do the same!

Kiss Annelie

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Thu

20

Oct

2011

Superwoman Tips for Instant Inspiration

 

1) Pen it; putting your goals on paper,

It has been proven that people who put their goals and dreams on paper are more successful at achieving their goals. This way it is clear what it is you want and therefore become a reality. You start working towards achieving them by making the changes necessary!

2) Zip it, shut out negative thoughts.

I write them down on a piece of paper and then make a new list and write all the opposites next to it. Then I burn my negative list and post my positive list on the fridge and every time I open it to get some food (which is every 2 to 3 hours) I have to say my positive affirmations out loud. After a while I start believing them and it makes a world of difference in how I feel and function!

3) Think of someone you really admire and respect
 

 

Have them be your inspiration and reason for taking care of yourself by eating natural and clean, working out on a daily basis and having a positive attitude. Imagine this wonderful person is living inside of you. You would not want to treat them how you sometimes treat yourself. Take care of yourself as you would take care of them, as your best friend! You are as amazing and unique as they are!


4) Clear clutter (in your Home, work, life and mind)

 

Get the vacuum cleaner out, empty out your cabinets, closets, and garage. You home is often a reflection of how you feel. If I am

feeling blue or just out of my normal happy self, my house starts to look like a mess as well. I am less organized and things start to pile up. Clean up often makes me calm and creates freedom to move and be able to get things done. It is amazing how cleaning up can be a meditation in itself, just as cooking, working out and changing your daily routine can be!

 

5) Forgive yourself when you mess up!

Don't be so hard on yourself! We learn from our mistakes. They make us become who we are meant to be. Use them to learn and grow instead of beating yourself up with them. (You are amazing!)

6) Express yourself !

Telling your loved ones, friends and family what you need, what you are afraid of and what you dream of makes them be able to support and understand you better. Use your Life Book to get rid of negative thoughts, find out what works for you regarding your diet and exercise and most important get to know yourself a little better, every day in every way! You are enough, just the way you are right now. But that does not mean we cannot improve and grow to be an even better You!


7) Express your gratitude!

Every day I remind myself what I am grateful for, my health, my kids, my delicious breakfast, my home, the trees around me, the sun on my skin, a full moon ........ By showing gratitude your day unfolds in a very different way. We often get to busy realizing how lucky we are to be part of this world!

 

“May I never miss a sunset or a rainbow because I am looking down”

 

 

Get a shot of Instant Inspiration by joining us for a free try out class monday October 24th or 26th at 9am in the Loft at Strawberry Rec Center in Mill Valley (SF)

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Fri

14

Oct

2011

Nothing start changing until you decide to change!

This is so true when it comes to fitness and achieving your goals to lose weight, get stronger, run faster, jump further, climb higher, build lean athletic muscles, eat healthier and workout harder. But also building your own wonderful business, finish writing that book, get a degree, paint your living room.

 

Lots of people talk a lot, but don´t put their goals, thoughts, dreams, challenges and fears into writing. As long as you are not clear at what it is you really want it is hard to figure out a plan of action to achieve your goals in life.

 

That might mean you never reach your potential and true calling you were put into this world for. Nothing start changing until you decide to change. When things don´t flow, it is better to let go and start over again until you find what it is that you are looking for and what works for you, and then........ you can make your wildest dreams come true.  

 

 

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Mon

10

Oct

2011

The Superwoman Program is a Way of Life

I think that faith plays such a huge role in the fitness journey, especially when you are first starting out. If you push hard and be consistent then it doesn’t take long to start seeing changes, but unfortunately a lot of people give up just before the momentum kicks in. To keep going before you see the results requires a strong belief in yourself and doing it for the right reasons – showing up each day and doing your best despite what life throws at you It’s not always easy to find the time to work out, especially when life leaves little time for taking care of yourself. But making the commitment to do so is the best thing you can do for yourself – you are worth it!

 

The Superwoman Program is a way of life:

When I am old and someone asks me: You look great, how long have you been working out? I will say: All my life! - You are looking at a lifetime of working out!

 

There are no shortcuts! When you make the superwoman program be part of your life, weight loss (or more precisely fat loss) takes care of itself - automatically. To achieve it you must not pursue it! The goal is not to lose weight but to become fit!

 

WHAT YOU EAT MATTERS: Eat right & Feel great

A natural and clean diet is the “core” on which a healthy lifestyle is built. A good diet will increase your energy, improve your workout intensity, reduce body fat, and improve your cardiovascular health. Besides that, you will feel amazing and excited! If your health is important to you, eating well is never a burden!

 

ATTITUDE IS EVERYTHING!

10% in life is what happens; the other 90% depends on how you react to it. When your mind is backed by will and you believe you can, miracles happen….

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Wed

05

Oct

2011

No More Excuses….. Do It!

Come Join Us Superwoman
Come Join Us Superwoman

The hardest part about getting in shape is getting yourself started. The more you procrastinate, the less energy you have. And let´s face it – coming up with all those excuses can really wear a girl out! Once you start exercise and follow a natural and clean diet, you are on a roll, and hopefully a permanent one (for the rest of your life!)

 

You have kids? The more reason to be in shape so you can keep up with them! Make them be part of your fitness quest and before you know it they will get you motivated to get up and do some jumping jacks, jump rope and push ups! We do 10 burpees, push ups and jumping jacks before breakfast; it is a great way to jump start your day!

                         

Beat at the end of the day and too pooped to even turn on the TV? 20 minutes of a workout and you will be so energized you will feel as if you just woke up and ate a delicious bowl of Superwoman Breakfast!

 

So, don´t procrastinate, don´t resist, just do it or you will remain stuck and stationary. Once you gain momentum, you are halfway “up the hill”!

 

Have a great day

Annelie

 

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Wed

28

Sep

2011

Stretch Your Imagination

"Strength does not lie in what you have, it lies in what you give"

 

The more you give with all your heart, the more you receive. This is true for your workouts, your food and life in general. The total time you spend working out is not as important as the intensity of your workouts. If you are not a 100% focused on the exercises you are doing your results will not come as quickly as you like.

 

If you follow a natural and clean diet only every so often instead of making it be part of your daily routine, your abs will not show, your skin will not glow and dramatic change is not close.

 

Stretch your imagination by going that extra mile. Forget about those phone calls, emails and your “to do list” and feel your heart beating strong while giving it your personal best. Stretch your imagination by seeing change happen in your mind, in your dreams and work towards making your wildest dreams come true.

 

“When the mind is backed by will, miracles happen”!

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Sun

25

Sep

2011

Don´t Waste Any More Precious Time

I am happy to be alive and Kicking!
I am happy to be alive and Kicking!

 

I still find each day too short for all the thoughts I want to think, all the workouts I want to do, all hikes I want to take, all the books I want to read, all the letters I want to write and all the friends I want to meet.

The longer I live, the more I see the beauty and wonder of the world and life in itself. You only get one life, so life it right. Tell your loved ones how much you love them, see the beauty around you, say grace for all the good things you have got going on in your life.

Make the commitment to have exercise and eating a natural and clean diet as part of your daily routine. Your body is your temple and needs to be worshiped and taken care of like a real treasure.

If you are healthy you have a bigger chance to live a long and full life to experience all the dreams you want to dream and…………… you will look great doing so!

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Tue

20

Sep

2011

“Do It for the Right Reasons”

No more Excuses, Do It Right
No more Excuses, Do It Right

People often ask me: “what are you training for?”

 

All kind of answers come to their mind: a marathon, a triathlon, looking great, going on a trip, having a wedding or party, summer time etc…. When they hear my answers it makes them stop for a moment and then smile…..

 

The only right answer is: “I TRAIN FOR LIFE”

To achieve your goals of losing weight, fitting into those skinny pants, looking great in a bikini, running a great race etc… are just extra´s. The main goal for me is to inspire people to do it first for LIFE (your health). When you are fit, healthy and strong, you will look amazing no matter what age!

 

The Superwoman Program is not about a short term goal, it is a WAY OF LIFE and will be part of your daily routine from now on. Working out, eating a natural and clean diet and seeing life from the bright side will bring you success no matter where you go or what you do.

 

Have a wonderful day,

Annelie

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Sun

18

Sep

2011

Jump Start Your Day!

There is nothing better than jump starting your day with an early morning fat burning session. While my gluten free steel cut oats are simmering on the stove I find myself jumping rope in the backyard (12 to 20 minutes using 10/20 sec. intervals or 10/40 seconds or 100 skips intervals or any way you like) feeling like a kid and grateful for a new day!

 

When I started jumping rope in January I could not jump longer than a few times before I would trip on the rope, wet my pants and wanting to stop right than but I kept practicing and now I can do 6 different jumps, go on for longer time without tripping and….. I keep my pants dry!

 

This is my favorite way to get some extra fat burning and conditioning in: it is fun once you get the hang of it and

makes you feel like a kid!

 

Jumping Rope is great not only for fat burning, but also strengthens your bones, works your coordination, your heart, tones shoulders and abdominals and makes your pelvic floor muscles being in good shape, so you keep your pants dry after having had kids (ha ha)

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Fri

16

Sep

2011

Life is a Balancing Act

Life is one Balancing Act…….

  

That is the way of life; and endless balancing act between workout and rest, laughter and tears, sleeping and being awake, Jing and Jang. Go with the flow of life and follow your heart and instincts and you will rise above it all and shine like never before. Balancing out your workouts, your meals and your life is the only way to see the results you have been looking for. You will feel strong, long, lean and healthy. Your skin radiant, your mind calm and excited and you will live with passion and harmony!

 

“Peace is not season…. It is a way of life”

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Fri

16

Sep

2011

Pessimist versus Optimist

This morning in my Superwoman Program class I shared during the motivational meditation the following:

" The pessimist sees difficulty in every opportunity, the optimist sees opportunitiy in every difficulty"

It is soo true. People that are successful and are able to achieve their goals (whether it is regarding your training, diet, work or life in general) are definitely optimists. When you got the right mindset and all you do comes from the heart, the sky is the limit!

Have a wonderful weekend,
Annelie

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Fri

07

Feb

2014

The most precious gifts come straight from the heart.

During a time that I was going through some difficult emotional roller coasters while also loosing my dad, I received the most precious gift that I will cherish for the rest of my life. The message that came with it is carved deep inside my heart and helps me see the good in myself when my mind tries to convince me otherwise. 

 

It was given to me by my dear sister whom I lost a few year after that. I remember vividly our conversation that day. We just had the funeral from my dad and it was time for me to fly back home to Spain where I lived. It was hard to leave my family behind after all that we had been through together having to say goodbye to our beloved father, it almost broke my heart. I had told her how I had been putting myself down lately and lost my self confidence by letting my“ego”make me believe I was not good enough. 

 

She handed me a gift and said, don't open it until the plane takes off but know that it comes straight from my heart and it speaks the truth about who you are and represent to me. We hugged each other tight for a long time until it was time for me to say goodbye. I thought by myself, when will I see al my sisters, brother and mom again? 

 

Finally I hear the announcement: Please fasten your seat belt, we are ready to take off, sit back relax and enjoy the flight. Carefully I unwrapped her gift and look straight into a beautiful antique little mirror. Along with it came a little note that said:

 

When you look into this mirror know I look right back at you and admire all those beautiful things you posses; You are sweet, caring, funny, passionate, loving, talented, creative, smart, gorgeous and amazing. Never let anyone tell you otherwise. 

 

Tears came rolling down my cheeks realizing that I had to start looking at myself through the eyes of a loved one so I could start realizing how special I was. 

 

It is during the tuff times that I actually have learned more about myself and life. By accepting and loving what is and allowing for change to happen I could actually grow and become who I am today. 

 

Never, ever believe you are not good enough

Never, ever give up

INSTEAD

Always believe in yourself

Always Love yourself

Always stay true to yourself

Always keep chasing your dreams

BECAUSE

You are Amazing

You are Enough

AND

Your dreams will come true

 

 

1 Comments

Fri

07

Feb

2014

The most precious gifts come straight from the heart.

During a time that I was going through some difficult emotional roller coasters while also loosing my dad, I received the most precious gift that I will cherish for the rest of my life. The message that came with it is carved deep inside my heart and helps me see the good in myself when my mind tries to convince me otherwise. 

 

It was given to me by my dear sister whom I lost a few year after that. I remember vividly our conversation that day. We just had the funeral from my dad and it was time for me to fly back home to Spain where I lived. It was hard to leave my family behind after all that we had been through together having to say goodbye to our beloved father, it almost broke my heart. I had told her how I had been putting myself down lately and lost my self confidence by letting my“ego”make me believe I was not good enough. 

 

She handed me a gift and said, don't open it until the plane takes off but know that it comes straight from my heart and it speaks the truth about who you are and represent to me. We hugged each other tight for a long time until it was time for me to say goodbye. I thought by myself, when will I see al my sisters, brother and mom again? 

 

Finally I hear the announcement: Please fasten your seat belt, we are ready to take off, sit back relax and enjoy the flight. Carefully I unwrapped her gift and look straight into a beautiful antique little mirror. Along with it came a little note that said:

 

When you look into this mirror know I look right back at you and admire all those beautiful things you posses; You are sweet, caring, funny, passionate, loving, talented, creative, smart, gorgeous and amazing. Never let anyone tell you otherwise. 

 

Tears came rolling down my cheeks realizing that I had to start looking at myself through the eyes of a loved one so I could start realizing how special I was. 

 

It is during the tuff times that I actually have learned more about myself and life. By accepting and loving what is and allowing for change to happen I could actually grow and become who I am today. 

 

Never, ever believe you are not good enough

Never, ever give up

INSTEAD

Always believe in yourself

Always Love yourself

Always stay true to yourself

Always keep chasing your dreams

BECAUSE

You are Amazing

You are Enough

AND

Your dreams will come true

 

 

1 Comments

Fri

17

May

2013

Believe in Yourself!

You might have all the degrees, qualities and tools you need to be successful and achieve your goals, be awesome at what you do. But if you don't Believe in yourself you might never reach your potential. So STOP doubting yourself and start taking charge of your Mind first, then the rest will fall into place! You will do GREAT!

 

I experienced this hands on when first teaching a SuperKids class that I offer as an after school activity. Even though I had been teaching people for almost 20 years, the thought of starting a new program made me doubt myself. I had all these ideas, yet could not put them into action. My self confidence went down the drain and negative chatter and fear entered my mind. It was hard to breath, think, work or sleep. I was doubting everything I did and who I was. Was I mad believing I could run a superkids program, I suck as a kids teacher, I am no fun, what if they don't like me or what I do etc... 

 

Then my Loverboy stopped my negative mood and said: what is the worst thing that can happen? For one hour the kids will get wild, totally out of control and then go back to their homes and you go back to yours! Each class you will find out what works and what does not so you will get better every time! And more importantly just be your crazy, funny, wonderful self and they will love you and your awesome superkids program! 

 

So instead of giving up even before I gave it a shot, I went and did 2 classes back to back and the kids loved it, including our healthy superkids snacks! I was beat by the end of that day and learned soo much that made me be “ahead of the game” and better prepared of what to expect when teaching and inspiring a bunch of amazing superkids. 

 

My fear turned into joy and excitement and a sense of pride knowing that I was doing a wonderful thing: teaching kids to move their booty, eat superfoods and love and believe in themselves each and every day because they are AWESOME! 

 

So I hope that when you want to try out something new, start a workout routine or new class, make a change that might put your whole world upside down you will not back out because of your mind telling you lies and having you think you cannot do it. You never know until you try, so take it step by step, live and learn from all that you do and most importantly NEVER EVER give up and ALWAYS BELIEVE in yourself! 

 

3 Comments

Mon

31

Dec

2012

The importance of family, parenthood and realizing that we are blessed!

Smile More, Love Always
Smile More, Love Always

On my last trip I once more realized how important family is and how much we can be partly responsible for how our kids turn out. Being a parent is probably the most difficult job in the world. And taking this “job” lightly can cause lots of pain and sorrow. 

 

As a child (the youngest of 5) I have always felt loved, supported and listened to. Being part of a big family meant that we had to help out at home doing chores, sharing stuff (from clothing to food, to toys and bedrooms) and learning to be patient (we only had one toilet and shower for all 7 of us! good for building strong pelvic floor muscles, ha ha!) 

 

My older brother and sisters often took care of me, while mom and dad had to work so they could take good care of us. Being part of a big family was fun, there was always something to do 

and someone to do it with!

 

I remember going on summer holidays, emptying out our paint van and trailer to fill it full of camping gear, kitchen tools and food to afford our yearly summer escape to the south of France. All of us could take a friend making for a big family event. We traveled for 2 days, sleeping outdoor along the way, eating homemade meatballs, sandwiches and fruits. 

 

All of us would sleep in one enormous tent, sharing and respecting each others place. Other family members came to this camping ground creating almost a small town community. Those where the best days of my childhood memories. No luxury, no computers, big toys, fancy meals in restaurants but instead Family story times at nights, playing for hours at the beach, going rock diving and learning how to windsurf. Doing gymnastics with my dad and eating home cooked meals while sleeping under the moon lid sky. 

 

There was no fussing, no fighting, no crying no being bored. We were united as one big family amongst the beautiful nature of the south of France. No luxury hotels, no gifts, no toys, no clothing, computers or money can every replace what being here meant to all of us! We cherished every moment, right there In the Present.....

 

How the world has changed since then. While visiting my family this trip I read the news paper and all I see is pain, fear and total shock. A 20 year old boy kills 20 innocent kids and 7 adults... how could this have happened, why? Parenthood is such a valuable job that can help our kids make the right choices, understand Right from Wrong and build values that hopefully will help them become who they are mean to be: Amazing, Caring, Loving and Unique Human Beings. 

 

Kids are being pestered in school, so much that they get desperate and suicide, it breaks my heart. I read all this and all I want to do is hug my family, kids and husband. 

 

When watching a slideshow of old photos from my own childhood and family time my tears run freely and I feel a hole in my heart, a pain that does not stop. I cry for the kids that have not gotten the change to become old, the parents, the family and all those out there suffering. 

 

And I cry because I miss my sweet Dad and Sister. I can almost touch them through the paper, I can see them in my dreams but when I wake up they are gone. I let out all my hurt, emotions and fear. But then I look around and see my beautiful 80 Year “young” sweet mom enjoying the party that we organized, all the friends and family that is there to celebrate with us and I feel soo blessed so unbelievable grateful for all the memories I will never ever loose and give my mom, my sisters and brother an enormous hug letting them know I love them with all my heart. 

 

I cannot wait to get back home and hug my kids and promise them I will always be there for them, help them understand that being nice to others and caring for one and other is something that should be second nature. My new years resolution for 2013 will be to be a better parent, to take the extra time to guide them on their wonderful journey called life and give with them what I have been given as a child: A safe, loving and caring family where we are there for each other no matter what, because Family is the most important thing in life. 

 

Being in top shape, healthy and strong will enable us to enjoy this time we have been given on earth to the fullest. That is why I workout, eat clean and look at the bright sight of life! 

 

1 Comments

Thu

15

Nov

2012

Any time is the right time to start taking care of yourself!

Being healthy is the best Christmas gift of all!
Being healthy is the best Christmas gift of all!

Any time is the right time to start taking care of yourself, don ́t make it be a New Year ́s resolution but start right here, right now!


It is full on Christmas in Mill Valley, the city put up the Christmas trees in the main squares over the weekend and there are lights glowing everywhere. The excitement for the kids to choose our own Chirstmas tree and making our own ornaments is so much fun, it is a great project with the kids and give an very personal touch to the tree! It is time to celebrate life, friends, family and all the things that are going good in our life! Candle light throughout the home and the smell of healthy pumpkin fries makes being inside a treat!

 

You are going to hear a lot of people talk about starting in the New Year, but don’t be one of those people. The next 5 weeks can either be about progress or setback – it’s completely up to you. you just have to decide to start. Why wait until after the holidays, is your health less important now? So no more excuses, just do it and you will not be regretting it for the rest of your life. You only get one body so better treat is like the most important gift you will ever get!

 

You can start really easy by making sure you go for a 20 minute walk every day (after dinner would be a great time to help digest your food and make you sleep like a queen or king). Incorporate some strength training in your daily routine, do push up against the wall (or full ones once you get stronger) press yourself up from the chair with the strength of your arms and you are toning your triceps. Sit down and get up from your chair and you are doing squats! You see how easy it can be. Take the stair in the parking garage instead of the elevator. Find ways to make every day be more active without going to the gym.

 

But going to the gym or working out in a group or even at home is very important and can become a part of your daily routine without even noticing it. It takes some serious commitment but after a month or so your body and soul will be asking for it, that is how good you will feel.

 

And if you combine this with eating a natural and clean diet you will be amazed at the changes you will see in your body, skin, hair and energy level! You can take baby steps by drinking non fat milk instead of full fat, brown rice instead of white rice, multigrain bread instead of croissants, fresh fruit instead of sugary drinks.

 

Drink alcohol as a special occasion and make very important try to cut your simple sugar from your diet and replace it with more natural forms (fruit sugars, stevia, agave syrup etc,,,) Use healthy fats (nuts, seeds, olive oil, flaxseed oil, coconut milk etc..) and forget about the transfat and saturated fats. Buy organic foods when possible, they are cleaner and better for you

 

And very important, eat more small meals during the day instead of eating 2 or 3 bigger meals. It will charge your metabolism so you will burn more calories while giving you energy all day long. Making sure you eat a good amount of lean protein in all of your meals will help lower blood sugar levels and do not tire you out. Eating to many simple carbs calls for quick boosts and then big drops of energy levels!

 

Are you convinced by now that you want all of that? THEN WHAT ARE YOU WAITING FOR, START TAKING CARE OF YOUSELF RIGHT NOW.

 

For all of you who are already doing all of this, bravo! Maybe you know someone who needs a little motivation to get their beautiful bum in gear, than please feel free to send them this! 

 

0 Comments

Mon

12

Nov

2012

Nothing and No one is Insignificant!

What you do and who you are matters!
What you do and who you are matters!

Imagine how different the world could be if we all would take these very important lessons to heart, especially in these time of crisis and hardship. When I read this it touched my heart and I hope it will do the same for you!

 

5 lessons about the way we treat people

  

1 Cleaning Lady.

 

During my second month of college, our professor gave us a pop quiz. I was a conscientious student and had breezed through the questions until I read the last one:

 

"What is the first name of the woman who cleans the school?" Surely this was some kind of joke. I had seen the cleaning woman several times. She was tall, dark-haired and in her 50's, but how would I know her name?

 

I handed in my paper, leaving the last question blank. Just before class ended, one student asked if the last question would count toward our quiz grade. "Absolutely, " said the professor. "In your careers, you will meet many people. All are significant. They deserve your attention and care, even if all you do is smile and say "hello."

 

I've never forgotten that lesson. I also learned her name was Dorothy.  

 

 

2. Pickup in the Rain

 

One night, at 11:30 p..m., an older African American woman was standing on the side of an Alabama highway trying to endure a lashing rain storm. Her car had

broken down and she desperately needed a ride.Soaking wet, she decided to flag down the next car..  

 

A young white man stopped to help her, generally unheard of in those conflict-filled 1960's. The man took her to safety, helped her get assistance andput her into a taxicab.She seemed to be in a big hurry, but wrote down his address and thanked him. Seven days went by and a knock came on the man's door. To his surprise, a

giant console color TV was delivered to his home. A special note was attached.

 

 

It read:

 

"Thank you so much for assisting me on the highway the other night. The rain drenched not only my clothes, but also my spirits. Then you came along. Because of you, I was able to make it to my dying husband's' bedside just before he passed away... God bless you for helping me and unselfishly serving others."

 

Sincerely,  

Mrs. Nat King Cole.  

 

 

 

 

3  Always remember those who serve.

 

In the days when an ice cream sundae cost much less, A 10-year-old boy entered a hotel coffee shop and sat at a table. A waitress put a glass of water in front of him.

 

"How much is an ice cream sundae?" he asked. "Fifty cents," replied the waitress.

The little boy pulled his hand out of his pocket and studied the coins in it.

 

"Well, how much is a plain dish of ice cream?" he inquired. By now more people were waiting for a table and the waitress was growing impatient.

 

"Thirty-five cents," she brusquely replied.The little boy again counted his coins.

"I'll have the plain ice cream," he said.The waitress brought the ice cream, put the bill on the table and walked away. The boy finished the ice cream, paid the cashier and left. When the waitress came back, she began to cry as she wiped down the table. There, placed neatly beside the empty dish, were two nickels and five pennies..

 

You see, he couldn't have the sundae, because he had to have enough left to leave her a tip.  

 

 

4 The obstacle in Our Path.  

 

In ancient times, a King had a boulder placed on a roadway.. Then he hid himself and watched to see if anyone would remove the huge rock. Some of the King's' wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the King for not keeping the roads clear, but none did anything about getting the stone out of the way.

 

Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded. After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the King indicating that the gold was for the person who removed the boulder from the roadway. The peasant learned what many of us never understand!

 

Every obstacle presents an opportunity to improve our condition.  

 

 

 

5 Giving When it Counts.

 

 

Many years ago, when I worked as a volunteer at a hospital, I got to know a little girl named Liz who was suffering from a rare & serious disease. Her only chance of recovery appeared to be a blood transfusion from her 5-year old brother, who had

miraculously survived the same disease and had developed the antibodies needed to combat the illness. The doctor explained the situation to her little brother, and asked the little boy if he would be willing to give his blood to his sister.  

 

I saw him hesitate for only a moment before taking a deep breath and saying, "Yes I'll do it if it will save her." As the transfusion progressed, he lay in bed next to his sister and smiled, as we all did, seeing the color returning to her cheek. Then his face grew pale and his smile faded.

 

He looked up at the doctor and asked with a trembling voice, "Will I start to die right away". Being young, the little boy had misunderstood the doctor; he thought he was going to have to give his sister all of his blood in order to save her.  

 

 

 

 

Most importantly.... ”Live with no regrets and treat people the way you want to be treated. Work like you don’t need the money and Love like you’ve never been hurt. And Dance like you do when nobody’s watching.”  

 

NOW more than ever - Please.....Pass It On....You never know how or when you'll be paid!

 

"God gave us two ends. One to sit on and one to think with. Success depends on which one you use; heads you win... tails you lose."

~Author Unknown

 

"Life is not a journey to  the grave with the intention of arriving safely in a pretty, and well preserved  body, but rather to skid in broadside, thoroughly used up, totally worn out, and  loudly proclaiming, "WOW,... What a  ride!""

 

0 Comments

Thu

08

Nov

2012

Get Strong & Lean without the Bulk

Strong, Lean & Happy without bulk
Strong, Lean & Happy without bulk

Afraid to lift heavy for fear you will look like the incredible Hulk? Don’t worry –as women, we simply do not produce enough testosterone to build he-man muscles. Train with the mindset of getting stronger, not bigger, and you can tighten and tone from head to toes. 

 

Perform enough cardio to burn fat. You will melt the flab covering up your hard earned muscle. 3 to 4x 30min sessions of medium intensity cardio along with your strength training every week should do the trick. Or better yet, do your superwoman circuits combining cardio and strength training in one, performing full body exercises combined with cardio blocks to speed up your metabolism and burn fat! 

 

Shrink the size of your thighs by increasing your lean body mass. Muscle takes up less space than fat, when you build muscle and shed fat, you will create a tighter, more compact form. That means buying jeans in a smaller size, even if your weight remains the same.

 

Clean Up your Diet. Too many calories (not too much training) is what creates bulk, so be sure to consume five or six balanced, natural meals throughout the day. Focus on clean, natural foods, limit your sodium intake and drink up to 3 liters of water daily. Let food be your medicine and medicine be your food (as Hippocrates said) to feel and look like a true superwoman. 

 

Do sufficient stretching to lengthen your muscles. After a complete weight training workout and/or cardio you should always stretch your muscles so they stay long and lean, not short and bulky. Incorporate 1 or 2 sessions a week just focusing on stretching. It gets rid of tension, improves blood flow and makes you feel good! 

 

Get enough hours of sleep! Lack of sleep can slow down metabolism and make you gain weight, lose your sanity because you will feel more anxious, feel tired physically as well as mentally. 

 

And.... Have a positive attitude and most of all believe in yourself! If you Really want to change, YOU CAN! (one day, one workout, one meal at a time!) 

 

0 Comments

Sat

18

Aug

2012

Some things in life you cannot control!

an unexpected 4th of July
an unexpected 4th of July


Some things in life you cannot control, but you can control how you react to them

 

It all started leaving our doorstep on our way to a family visit to “The Wizard of Oz” for our 4th of July Celebration. I am sure all of you have had some of those days where one thing goes not your way and things just keep piling up. 

 

The kids are super excited to go see the fireworks for the 4th of july party with all of their cousins, grand parents, aunts and the two of us. They get up without a fuss, eat a good bowl of oatmeal and are out of the door to await our taxi ride, excited to start our adventure of the day. 

 

Our taxi ride did not show up so we had to call a new one. While standing in the cold waiting to be pick up, a taxi all of the sudden comes flying up our street, slamming on the brakes and stops. Our taxi has arrived! We have to put our own bags in the trunk while the driver blows a tune on his trumpet he has in the front seat.... at 6am in the early morning! I feel a little uneasy driving in this crazy car, but appreciate the drivers endless chat about his life. 

 

We make it all in one piece but when checking in it turns out our airplane is broken and will not depart. The whole day we are stuck waiting to get on our way. No healthy food options or fun things to do while sitting here...... 

 

How could we react? One way would be to get all stressed out and complain about everything and blame everybody and everything for this horrible terrible celebration of 4th of July Independence day. 

 

Instead we take a different attitude and enjoy shooting hoops in a trashcan with handmade paper ball, do push ups, burpees, cartwheels and handstand for some exercise, playing Uno and chess and drawing imaginary pictures on each others backs for the other person to guess. Luckily I always take healthy snacks on the go. We will miss the fireworks and party for sure by the time we finally will arrive, but hey, you can shoot of fireworks until 2 days after the 4th of July. 

 

There are so many other really bad things that could have happened to us that day, what if we got on the plane and then would have never ever landed back on earth again? What if one of us got really sick, lost our wallet or found out we had a terrible disease. 

 

We celebrated our independence by choosing how to react to this unfortunate event by not allowing negative vibes to enter our mind and made the best of our summer holiday trip.

 

Have a great day!

Annelie

 

 

0 Comments

Tue

26

Jun

2012

Modern technology is not good for everything!

No email or other modern technology could ever replace the value of a spoken word, a written letter, a hug or a kiss!
No email or other modern technology could ever replace the value of a spoken word, a written letter, a hug or a kiss!

 

While I was enjoying a freshly brewed expresso in a nearby coffee shop, it occurred to me when I went to the toilet that modern technology might just be making people unhealthy and out of shape

 

While I was trying to wash my hands  and looking for a towel to dry my hands with,  I saw this black box which functioned by hand motion and “pooped out” a piece of paper to dry my hands. No more pulling the paper out of the damn thing, using some of your muscles in earlier days, now you just have to wave your hand and there it is!  

 

The same happened to me going shopping, no more pushing or pulling doors open, everything is automatic, in the airport you can stand on a rolling belt to take you from one gate to the other, instead of taking advantage of the pleasure of stretching you legs after sitting in the airplane for several hours! For most people it is tempting to take a ride, and taking the stairs or walking along side the belt is almost an alien act! 

 

The toilets in the airport are the same, water to wash your hands starts to run as soon as you wave your hand, paper towels the same. Soon we might get our butts wiped automatically! 

 

Everyone is on computers, mobile phones and communicates without even meeting each other. ?) I still prefer writing a letter, going for a drink, run or walk with my friends being able to see them face to face, giving them a hug and kiss instead of a xxx and ooo!

 

Kids spending hours in front of computer games, watching TV or game boys and having no clue what to do with themselves if any of this is not available (mamma, what can I do now?) 

People tend to buy prepared meals instead of making their own home cooked meals. I love making my own meals, I know it take time but it is so worth it and you know your family is getting the best nutrition for their health and well being. (I think I have used my parents in law´s kitchen more in two weeks time then they have in several years).

 

So we do not have to cut up veggies (using our arm strength) carry bags of shopping from the shop to the car (we have carts to bring them over) hunt for food (that would be like doing a little Superwoman Circuit, ha ha) wash our clothing and hang them to dry. 

 

The list is endless once you start thinking about it. I would like to encourage you to use modern technology only for the things that really need their help (work, communication with friends that live overseas etc.) and leave the rest to going back to the basics. 

 

Park your car further away and enjoy a little walk. Take the stairs instead of the elevator, pre-cut your own food and make your own delicious meals, wipe your own bum (ha ha, just joking!), have you kids watch less TV and or computer, instead take them for a walk, go camping, biking, do handy crafts, have them help you cook delicious and natural meals, go swim or build imaginary castles, space ships and more. 

 

This afternoon, when my kids and I sat down for a homemade lunch, Kai said: That is just what I really wanted and Amber pulled me over and gave me a kiss saying I LOVE YOU! Those words from my 2 angels made all the hard work and hours of spending time with them so worthwhile. 

 

I felt like a million dollars! No email or other modern technology could ever replace the value of a spoken word, a written letter, a hug or a kiss! 

 

1 Comments

Mon

11

Jun

2012

How can you fit Training and Natural Eating into Your already busy day?

No excuses, You can Do It!
No excuses, You can Do It!

It is not all that complicated, you just have to organize yourself better and make time to take care of your self. Once you do, your body will ask for it and you will have so much more energy and a positive attitude that it comes natural. 

 

Tips: 

Make a list of all the things you need looking at your meal planner and make a list.

 

Monday: shopping for veggies, fruits, meats, fish and others.

Wash all your veggies and fruits and pre-cut or clean whatever is possible to save in ziplock bags. This way making any meal takes little timeClean your protein portions ahead and freeze what you do not need immediately, this way it will stay good and makes cooking easy and fast.

 

When you sauté chicken breast make more and save the others in the fridge for making another meal another day.(chicken salad, chicken wrap, rice with veggies and chicken, chicken pasta , chicken pita etc….)

 

When you make brown rice or pasta make more and save for other meals. When baking pancakes, muffins etc make more and freeze them for easy snacks.

 

Freeze some cut up fruits for making smoothies.

Make Icy pops for the kids with good fruit pulp, peach is our favorite.

 

Wake up a little earlier to get some exercise in. Also incorporate exercise into you daily work. Park a little bit further out of the city and walk in while saving money for parking. Go for a walk with your kids while they tell you about your day. Take the stairs instead of the elevator. 

 

If you really want it and you can do it! Just make it happen and enjoy your new found health and youth in body and mind!

 

0 Comments

Wed

02

May

2012

ARE YOU ON THE RIGHT PATH?

Taking the right steps will get you there
Taking the right steps will get you there

 

Sometimes we don’t realize how much  (energy) passion we put into what we don't want. When you tell a friend or loved one about all the things that you detest, you are putting passion into what don't want. By focusing on what is not going good in your life and seeing “the glass half empty instead of half full” and you express stress, frustration and anger, then that might be just what you get! Use your mind the right way and you will get on the right path to achieving what you want in a much easier way! 

 

You are an amazing and passionate human being, so make sure you direct your passion wisely. Focus on what is good in your life and show gratitude for the little things that make life so amazing: witnessing a sunset or sunrise, a meaningful conversation with a great friend, the sound of waves crashing, the smell of roses on your way, a kiss, a hug or the fact that you have a roof above your head. 

 

Stop wasting any more time, energy and passion towards things that you do not want, instead start putting your destiny into your own hands by focusing on what you want and believing you can get there. 

 

Have a great day

Annelie

 

 

1 Comments

Thu

26

Apr

2012

Staying fit while traveling the world Put on you oxygen mask first before helping others

Taking off to a new adventures
Taking off to a new adventures

When the flight attendant on our flight back from Europe  goes through the safety instruction she gives the best advice ever: “put on your oxygen mask first before helping others........ Her words are powerful and I immediately smile knowing that it is just what I try to bring to you!

 

The superwoman Program follows the same motto: You are the most important person in your life and by taking care of yourself first you can take better care of everyone and everything else.  If you feel good about yourself you get more done without feeling overwhelmed. You will be a better parent, partner, friends, worker and person. 

 

When traveling make sure to bring clean and natural snacks, lots of water and move around. Airplane food can be full of sodium and an overdose of caffeine will keep you dehydrated and prone to get a headache. I always bring some raw nuts, hardboiled eggwhites, chicken, carrots, celery, superwoman clean muffins and tuna. Green tea, herbal tea, quick oats and natural whey protein make for a perfect breakfast, lunch of dinner if healthy restaurants are not around; it gives me a great excuse to eat breakfast all day long! 

 

While traveling the world does not keep me from taking care of my health. I always take a jump rope, an elastic band and timer. As soon as we arrive we get our body clock adjusted by doing some light exercise, eat lots of vegetables and lean protein and drink tons of distilled water. 

 

When arriving at the airport we all stretch our legs, jump and run, take the stairs and get moving. Full body circuits and power yoga can be done anywhere, anytime and will keep you in great shape! Your body adapts easily to your new adventures. Traveling and exploring new cultures is such a wonderful experience for all. 

 

Finding myself stretching and doing full splits and yoga with my kids while in the air confirms that no matter where I go, I will take my Superwoman Spirit with me by taking care of myself first, finding that the rest of my family will follow without a doubt. 

 

So go explore the world and travel light (in body, mind and meals!) 

 

Have a wonderful day,

Annelie

 

1 Comments

Fri

23

Mar

2012

Imagine.......

 

This is where is all starts: Imagining your dreams come true. See it, believe and do it!

 

Imagine yourself achieving your personal goals, climb the highest mountain and do the impossible! Just like Madagascar 3, the lion jumping through a ring size loop because he believed he could do the impossible: well, maybe don't try that at home but do not give up on your dreams, on yourself or life. 

 

You can do it! Dream big and never ever give up. We all fail some time, but not trying is worse then not doing in the first place. We live and learn from our mistakes and it makes us stronger and more ready the next time we try again! 

 

Annelie

0 Comments

Thu

16

Feb

2012

seeing yourself through the eyes of a friend

be your best friend
be your best friend

“If you could see yourself through the eyes of a friend, you would realize how special you really are”

 

Imagine if we could do this, how different our life would be, how more confident we would feel. Isn’t it funny how we see the beauty in everybody else but have difficulties seeing ourselves with through those same eyes?

 

When we look into the mirror we only see the things we do not like instead of seeing our own beauty, strengths and uniqueness. Instead of focusing on the things you do not like start focusing on the parts you do like. Ignore that “little voice” (your ego) inside your head. It might be very loud right now, but little by little it will become more silent because you do not give it any attention. Your ego is like an old cd you play over and over in your head, always repeating the same thoughts, as if brainwashing you into believing you are not good enough.

 

Once  you stop listening to it you start living in the present and you will see all the beauty you possess, those qualities you bring into this world and the potentional you have to become who you are meant to be. 

 

We would never treat our best friend how we treat ourselves. We tend to always see the things we do not like about ourselves, our weakness, yet when a friend looks at us they see all the beauty we possess, our strenghts, qualities and unique personality that makes us so special. 

 

We are all human beings, there is no one quite like you. Think about it....... how special is that!? All of us have been put into this world to do something extra special, make this world complete. Finding out what will ignite your passion will bring out the best in you. Because if you live with passion, nothing is too much, instead things come easy and you are able to do the impossible and shine like never before!

 

Be proud of yourself and love yourself. And you do this by taking care of yourself, working out, feeding your body and soul with natural and clean foods so you can feel strong, beautiful and energized all day long. 

 

You are the most important person in your life and by taking care of yourself first you will be able to take care of everything and everyone else in your life. You will shine like never before!

 

Kiss Annelie 

 

1 Comments

Fri

13

Jan

2012

Seeing life from a different angle

Put your world up side down
Put your world up side down

Sometimes you have to put your whole world upside down to really drastically change your life. I believe that 10% in life is what happens, and 90% is how you react to it. This all comes down to seeing the glass of water half full.

 

Change is scary and exciting all at the same time. But, no matter what, it is liberating and will ignite your passion (internal fire) for life, if you are able to trust it is happening for a good reason. By going with the flow of life and letting “change” take its course, you might be starting a new and exciting chapter.

 

 We are often afraid to change, because we are comfortable where we are right here, right now. We know what we have, but the unknown is scary because you are not sure what it might be. But by never going there you might miss an opportunity to find your passion in life.

 

At the end of the day, you will always learn something new, grow and become the person you are meant to be, physically and mentally. You might miss out on some wonderful things if you are afraid to change and maybe fail. But I don´t want to wonder.. What if………?

 

This can be for any area in your life: new job or change of career, relationships, parenting, moving to a new place, trying a new recipe, new exercise routine, new trail to run on, etc…..

 

Life is a journey. It is often the bend in the road that makes life worth the drive and taking the road less traveled could makes all the difference. Wherever you go, go with all of your heart, , learn from your "detours" and never, ever give up.

 

Embrace Change and See what happens!

1 Comments

Sun

01

Jan

2012

Life is like an exciting book and every year starts a new chapter.

Life is full of unlimited possibilities
Life is full of unlimited possibilities

Each day brings a new opportunity to start over again, live in the present, love more, enjoy more, smile more, learn from your previous mistakes and do better every day in every way.

 

Tomorrow is fresh and without mistakes; leaving yesterday behind and take with you the things that really matter. Each new day to experience life is the biggest gift of all. Yesterday is gone, and tomorrow has not arrived yet, but today is where life happens!

 

I wish that the New Year will challenge you to climb your highest mountain, listen to your heart, and trust your intuition so you can pursue your wildest dreams.  

Dare more, love more, laugh more, live more. Life is full of unlimited possibilities if you can see them with your eyes wide open!

 

What are you waiting for; a new day has begun! Being in good health will enable you to enjoy every day to the fullest, so no more excuses; do some sort of exercise on a daily basis, eat a natural and clean diet and look at life from the sunny side!

 

Kiss Annelie

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Tue

13

Dec

2011

"An Attitude of Gratitude brings Opportunities!"

May I never miss a sunset or sunrise because I am looking down
May I never miss a sunset or sunrise because I am looking down

It is so true, isn´t it? We often take for granted what we have: our health, having a job, earning money, a home to live in, food to eat, loved ones that are there for us and life by itself…… We often take all these things for granted until something major happens (like losing a loved one or being diagnosed with a severe illness….) and all of a sudden our “little problems” seem so tiny and you realize how lucky you really are!

 

"Wake Up" and remember the things that are really important!

  

Most of us seem to be so busy with an never ending “to do list” that we totally lose track of the things that are really important to us— our health, our family, our friends, the beauty that surrounds us.

 

Taking time to be grateful for the little things in life can make such a difference in how your day may unfold! Notice all the beauty that surrounds you, the bright blue of the sky, the sound of waves crashing on the shore, the sun on your skin, the color of the leaves, the change of seasons.

 

The beauty of a sunrise or sunset, the smile of your kids, their hand in yours, a kiss and hug from someone you really care about, time spent with best friends…... 

 

Showing gratitude on a daily basis brings you a sense of well being and makes you stand still for a moment embracing all that you have in life. There are always people out there that would love to have as much as us and would change positions with us in a heartbeat.

 

An act of gratitude brings opportunities. Being kind and caring makes a world of difference! Doing something nice for someone else makes you feel good about yourself. The more you give, the more you recieve!

 

 

Have a great day

Annelie

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Fri

02

Dec

2011

Any time is the right time!

Any time is the right time!

 Don´t wait until New Year to start taking care of yourself

 

 You are going to hear a lot of people talk about starting in the New Year, but don’t be one of those people. The next 3 weeks can either be about progress or setback – it’s completely up to you. You just have to decide to start. Why wait until after the holidays, is your health less important now? So no more excuses, just do it and you will not be regretting it for the rest of your life. You only get one body so better treat it like the most important gift you will ever get!  

 

You can start really easy by making sure you go for a 20 minute walk every day (after dinner would be a great time to help digest your food and make you sleep like a queen or king). Incorporate some strength training in your daily routine, do push ups against the wall (or full ones once you get stronger) press yourself up from the chair with the strength of your arms and you are toning your triceps. Sit down and get up from your chair and you are doing squats! You see how easy it can be. Take the stair in the parking garage instead of the elevator. Find ways to make every day be more active without going to the gym.

 

But going to the gym or working out in a group or even at home is very important and can become a part of your daily routine. It takes some serious commitment but after a month or so your body and soul will be asking for it, that is how good you will feel.

 

And if you combine this with eating a natural and clean diet you will be amazed at the changes you will see in your body, skin, hair and energy level! You can take baby steps by drinking non fat milk instead of full fat or better yet replace cow´s milk for unsweetened vanilla almond milk, brown rice instead of white rice, multigrain bread instead of croissants, fresh fruit instead of sugary drinks.

 

Drink alcohol as a special occasion and very important: try to cut your simple sugar from your diet and replace it with more natural forms (fruit sugars, stevia, agave syrup etc,,,) Use healthy fats (nuts, seeds, olive oil, flaxseed oil, coconut milk etc..) and forget about the transfat and saturated fats.

 

Above all, start eating more small meals during the day instead of eating 2 or 3 bigger meals. It will charge your metabolism so you will burn more calories while giving you energy all day long. Making sure you eat a good amount of lean protein in all of your meals will help lower blood sugar levels and do not tire you out. Eating too many simple carbs calls for quick boosts and then big drops of energy levels!

 

 

NO MORE EXCUSES, START NOW.

 

For all of you who are already doing all of this, bravo! Maybe you know someone who needs a little motivation to get their beautiful bum in gear, than please send them to my website so they can get inspired as well!

1 Comments

Thu

01

Dec

2011

May I never miss a sunset

Life is not intended to be simply a round of work, no matter how interesting and important that work may be. A moment´s pause to watch the glory of a sunrise or a sunset is soul satisfying, while a bird´s song will set the steps to music all day long. (Laura Ingalls Wilder)

 

I believe what when we look back at our lives from heaven, the things we will remembered are not how many things we have sold, how much money we have made, how many cars we have owned.

 

It will be the simple things in life that will have made an impression on us so we have carried it with us in our heart; a camping trip with the family leaving modern technology behind, a heartfelt hug and kiss from someone you really care about, a meaningful conversation with a loved one, finding true friendships and soul mates for life, having kids, knowing that you have made a difference in someone´s life by giving them what they needed at the right time without being asked.

 

I believe we are part of something bigger and sharing those simple things with others makes me feel alive and “richer” than any money ever could.

 

Have a wonderful day and may you not miss any rainbow, sunset or sunrise on your way!

 

xxx Annelie 

 

 

1 Comments

Wed

09

Nov

2011

Forgiveness is an open door to happiness

As we grow up, we learn that people that weren´t supposed to ever let us down, probably will. You will have your heart broken & you will break others hearts. You will blame a new love for things the old love did. You will fight with your best friend, you will cry because time is flying by and eventually you will lose someone you love. So take too many pictures, laugh too much, forgive freely and love like you have never been hurt. Because every second you spend angry or upset, is a second of happiness you never get back!

                                                                    Mark Lockhart

 

This is so true, we often fester and carry anger and hurt inside of us for many year, creating sicknesses and depression. Forgiveness can set you free, because what is done cannot be undone, because it is in the past. The only real time is Now and Now you can do something, and that is let go of your anger and frustration and start all over again.

 

This is true towards others but I believe as much also towards ourselves. Forgive yourself for the things you did in the past. You can not take it back. Realize that you are human and that everybody messes up from time to time. But there is always a new chance to do better, to forgive you self and move on. Learn from your mistakes and the mistakes others make to become who you were meant to be.

 

The same is true for your fitness quest. When you have a bad day and pig out, skip workouts and more, forgive yourself and use it as a great way to go back on track with more commitment and dedication. Don´t lose more precious time, instead be generous with hugs, kisses, complements, surprises, gifts, caring and loving!

1 Comments

Fri

04

Nov

2011

Life is a Journey and taking the road less traveled might make all the difference

I always have seen life as a constant adventure and believe that things were meant to happen for a reason. Taking the road less traveled might mean going out of your comfort zone (training wise) changing jobs (and letting go of fear) changing relationships (surrounding yourself with people that uplift you instead of bringing you down) or even moving to another part of the world and leaving everything behind. 

 

All those things might be scary, but at the end you always learn, grow and make you come back stronger. Don’t let opportunities pass you by because of being afraid of the unknown. Change is always good and makes for your life force (Chi) your energy to flow!

 

The mind is such a powerful tool that can either make or break us! Taking the road less traveled might be scary and make you doubt yourself, but I always prefer being able to say I tried it rather than always wondering what if…….

 

 When working out we sometimes have to go out of our comfort zone (doing cardio while reading a book) and challenge our body and mind a little more (doing an intense superwoman circuit, sprints, jumping a little higher, running a little faster, squatting a little deeper) so you can really see the results you have been looking for.

 

Regarding your diet, letting go of some “comfort foods” (the ones you know are sabotaging your results) might seem hard, but once you do and see how your sexy muscles start to show, you will not want to go back!

 

I believe that if you train for the right reasons (health) you will always look your all time best. Because when you feel good you will wear your “pink sunglasses” most of the time and see all the qualities and beauty you posses! You will take the necessary steps to achieve your goals in life. And that will have you stand out in a crowd and you will be inspiring others to do the same!

Kiss Annelie

1 Comments

Thu

20

Oct

2011

Superwoman Tips for Instant Inspiration

 

1) Pen it; putting your goals on paper,

It has been proven that people who put their goals and dreams on paper are more successful at achieving their goals. This way it is clear what it is you want and therefore become a reality. You start working towards achieving them by making the changes necessary!

2) Zip it, shut out negative thoughts.

I write them down on a piece of paper and then make a new list and write all the opposites next to it. Then I burn my negative list and post my positive list on the fridge and every time I open it to get some food (which is every 2 to 3 hours) I have to say my positive affirmations out loud. After a while I start believing them and it makes a world of difference in how I feel and function!

3) Think of someone you really admire and respect
 

 

Have them be your inspiration and reason for taking care of yourself by eating natural and clean, working out on a daily basis and having a positive attitude. Imagine this wonderful person is living inside of you. You would not want to treat them how you sometimes treat yourself. Take care of yourself as you would take care of them, as your best friend! You are as amazing and unique as they are!


4) Clear clutter (in your Home, work, life and mind)

 

Get the vacuum cleaner out, empty out your cabinets, closets, and garage. You home is often a reflection of how you feel. If I am

feeling blue or just out of my normal happy self, my house starts to look like a mess as well. I am less organized and things start to pile up. Clean up often makes me calm and creates freedom to move and be able to get things done. It is amazing how cleaning up can be a meditation in itself, just as cooking, working out and changing your daily routine can be!

 

5) Forgive yourself when you mess up!

Don't be so hard on yourself! We learn from our mistakes. They make us become who we are meant to be. Use them to learn and grow instead of beating yourself up with them. (You are amazing!)

6) Express yourself !

Telling your loved ones, friends and family what you need, what you are afraid of and what you dream of makes them be able to support and understand you better. Use your Life Book to get rid of negative thoughts, find out what works for you regarding your diet and exercise and most important get to know yourself a little better, every day in every way! You are enough, just the way you are right now. But that does not mean we cannot improve and grow to be an even better You!


7) Express your gratitude!

Every day I remind myself what I am grateful for, my health, my kids, my delicious breakfast, my home, the trees around me, the sun on my skin, a full moon ........ By showing gratitude your day unfolds in a very different way. We often get to busy realizing how lucky we are to be part of this world!

 

“May I never miss a sunset or a rainbow because I am looking down”

 

 

Get a shot of Instant Inspiration by joining us for a free try out class monday October 24th or 26th at 9am in the Loft at Strawberry Rec Center in Mill Valley (SF)

2 Comments

Fri

14

Oct

2011

Nothing start changing until you decide to change!

This is so true when it comes to fitness and achieving your goals to lose weight, get stronger, run faster, jump further, climb higher, build lean athletic muscles, eat healthier and workout harder. But also building your own wonderful business, finish writing that book, get a degree, paint your living room.

 

Lots of people talk a lot, but don´t put their goals, thoughts, dreams, challenges and fears into writing. As long as you are not clear at what it is you really want it is hard to figure out a plan of action to achieve your goals in life.

 

That might mean you never reach your potential and true calling you were put into this world for. Nothing start changing until you decide to change. When things don´t flow, it is better to let go and start over again until you find what it is that you are looking for and what works for you, and then........ you can make your wildest dreams come true.  

 

 

1 Comments

Mon

10

Oct

2011

The Superwoman Program is a Way of Life

I think that faith plays such a huge role in the fitness journey, especially when you are first starting out. If you push hard and be consistent then it doesn’t take long to start seeing changes, but unfortunately a lot of people give up just before the momentum kicks in. To keep going before you see the results requires a strong belief in yourself and doing it for the right reasons – showing up each day and doing your best despite what life throws at you It’s not always easy to find the time to work out, especially when life leaves little time for taking care of yourself. But making the commitment to do so is the best thing you can do for yourself – you are worth it!

 

The Superwoman Program is a way of life:

When I am old and someone asks me: You look great, how long have you been working out? I will say: All my life! - You are looking at a lifetime of working out!

 

There are no shortcuts! When you make the superwoman program be part of your life, weight loss (or more precisely fat loss) takes care of itself - automatically. To achieve it you must not pursue it! The goal is not to lose weight but to become fit!

 

WHAT YOU EAT MATTERS: Eat right & Feel great

A natural and clean diet is the “core” on which a healthy lifestyle is built. A good diet will increase your energy, improve your workout intensity, reduce body fat, and improve your cardiovascular health. Besides that, you will feel amazing and excited! If your health is important to you, eating well is never a burden!

 

ATTITUDE IS EVERYTHING!

10% in life is what happens; the other 90% depends on how you react to it. When your mind is backed by will and you believe you can, miracles happen….

2 Comments

Wed

05

Oct

2011

No More Excuses….. Do It!

Come Join Us Superwoman
Come Join Us Superwoman

The hardest part about getting in shape is getting yourself started. The more you procrastinate, the less energy you have. And let´s face it – coming up with all those excuses can really wear a girl out! Once you start exercise and follow a natural and clean diet, you are on a roll, and hopefully a permanent one (for the rest of your life!)

 

You have kids? The more reason to be in shape so you can keep up with them! Make them be part of your fitness quest and before you know it they will get you motivated to get up and do some jumping jacks, jump rope and push ups! We do 10 burpees, push ups and jumping jacks before breakfast; it is a great way to jump start your day!

                         

Beat at the end of the day and too pooped to even turn on the TV? 20 minutes of a workout and you will be so energized you will feel as if you just woke up and ate a delicious bowl of Superwoman Breakfast!

 

So, don´t procrastinate, don´t resist, just do it or you will remain stuck and stationary. Once you gain momentum, you are halfway “up the hill”!

 

Have a great day

Annelie

 

1 Comments

Wed

28

Sep

2011

Stretch Your Imagination

"Strength does not lie in what you have, it lies in what you give"

 

The more you give with all your heart, the more you receive. This is true for your workouts, your food and life in general. The total time you spend working out is not as important as the intensity of your workouts. If you are not a 100% focused on the exercises you are doing your results will not come as quickly as you like.

 

If you follow a natural and clean diet only every so often instead of making it be part of your daily routine, your abs will not show, your skin will not glow and dramatic change is not close.

 

Stretch your imagination by going that extra mile. Forget about those phone calls, emails and your “to do list” and feel your heart beating strong while giving it your personal best. Stretch your imagination by seeing change happen in your mind, in your dreams and work towards making your wildest dreams come true.

 

“When the mind is backed by will, miracles happen”!

2 Comments

Sun

25

Sep

2011

Don´t Waste Any More Precious Time

I am happy to be alive and Kicking!
I am happy to be alive and Kicking!

 

I still find each day too short for all the thoughts I want to think, all the workouts I want to do, all hikes I want to take, all the books I want to read, all the letters I want to write and all the friends I want to meet.

The longer I live, the more I see the beauty and wonder of the world and life in itself. You only get one life, so life it right. Tell your loved ones how much you love them, see the beauty around you, say grace for all the good things you have got going on in your life.

Make the commitment to have exercise and eating a natural and clean diet as part of your daily routine. Your body is your temple and needs to be worshiped and taken care of like a real treasure.

If you are healthy you have a bigger chance to live a long and full life to experience all the dreams you want to dream and…………… you will look great doing so!

4 Comments

Tue

20

Sep

2011

“Do It for the Right Reasons”

No more Excuses, Do It Right
No more Excuses, Do It Right

People often ask me: “what are you training for?”

 

All kind of answers come to their mind: a marathon, a triathlon, looking great, going on a trip, having a wedding or party, summer time etc…. When they hear my answers it makes them stop for a moment and then smile…..

 

The only right answer is: “I TRAIN FOR LIFE”

To achieve your goals of losing weight, fitting into those skinny pants, looking great in a bikini, running a great race etc… are just extra´s. The main goal for me is to inspire people to do it first for LIFE (your health). When you are fit, healthy and strong, you will look amazing no matter what age!

 

The Superwoman Program is not about a short term goal, it is a WAY OF LIFE and will be part of your daily routine from now on. Working out, eating a natural and clean diet and seeing life from the bright side will bring you success no matter where you go or what you do.

 

Have a wonderful day,

Annelie

1 Comments

Sun

18

Sep

2011

Jump Start Your Day!

There is nothing better than jump starting your day with an early morning fat burning session. While my gluten free steel cut oats are simmering on the stove I find myself jumping rope in the backyard (12 to 20 minutes using 10/20 sec. intervals or 10/40 seconds or 100 skips intervals or any way you like) feeling like a kid and grateful for a new day!

 

When I started jumping rope in January I could not jump longer than a few times before I would trip on the rope, wet my pants and wanting to stop right than but I kept practicing and now I can do 6 different jumps, go on for longer time without tripping and….. I keep my pants dry!

 

This is my favorite way to get some extra fat burning and conditioning in: it is fun once you get the hang of it and

makes you feel like a kid!

 

Jumping Rope is great not only for fat burning, but also strengthens your bones, works your coordination, your heart, tones shoulders and abdominals and makes your pelvic floor muscles being in good shape, so you keep your pants dry after having had kids (ha ha)

0 Comments

Fri

16

Sep

2011

Life is a Balancing Act

Life is one Balancing Act…….

  

That is the way of life; and endless balancing act between workout and rest, laughter and tears, sleeping and being awake, Jing and Jang. Go with the flow of life and follow your heart and instincts and you will rise above it all and shine like never before. Balancing out your workouts, your meals and your life is the only way to see the results you have been looking for. You will feel strong, long, lean and healthy. Your skin radiant, your mind calm and excited and you will live with passion and harmony!

 

“Peace is not season…. It is a way of life”

0 Comments

Fri

16

Sep

2011

Pessimist versus Optimist

This morning in my Superwoman Program class I shared during the motivational meditation the following:

" The pessimist sees difficulty in every opportunity, the optimist sees opportunitiy in every difficulty"

It is soo true. People that are successful and are able to achieve their goals (whether it is regarding your training, diet, work or life in general) are definitely optimists. When you got the right mindset and all you do comes from the heart, the sky is the limit!

Have a wonderful weekend,
Annelie

0 Comments