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February’s theme for The Good Curves is Spirituality and working on our inner selves. In this episode of TGC podcast, Cass and Cari are focusing on self-talk and affirmations. We’ve provided a summary of the episode below and our #StrongerBetterNow worksheet to help you start creating your own affirmations. Make sure you also get on the list for our February giveaway of Rebekah Borucki’s book, You Have 4 Minutes to Change Your Life. I hope you enjoy the episode, we reveal a lot about ourselves in these and am sure you can relate to some of the stories we tell haha! Summary * Confessions, affirmation and confirmations and what they are! * Awareness is important is so important for changing self-talk * Know what you say to yourself first and maybe take a log. * Being stuck in the story you tell yourself and how to rewrite it. * Why…

🖤 FREE 4 Minute Anxiety Workshop : http://www.bexlife.com/4minutes/ 🖤     The Good Curves Giveaway : http://thegoodcurves.com/giveaway 🖤     Get Bex’s Book : http://a.co/23L5wj7 This month The Good Curves interviews Rebekah Borucki about handling anxiety, loving our periods and working with the cycles and finding your purpose. Here’s a quick bio of our guest: Rebekah “Bex” Borucki, founder of BEXLIFE® and the BLISSED IN® wellness movement, is a mother-of-five, TV host, yoga and meditation guide, author, speaker, birth doula, and popular social media personality. She also travels extensively, sharing her love for yoga, wellness, and meditation at exclusive workshops, luxury retreats, and public events. Her first book, You Have 4 Minutes to Change Your Life: Simple 4-Minute Meditations for Inspiration, Transformation and True Bliss, was released by Hay House in February 2017. For more information, visit www.BexLife.com/book To summarise our interview: Introduction of Bex, the realest meditation guide out there. How it…

Cari Li got to talk to Judy Arazoza of Grateful Fitness about the importance of midlife fitness, table manners and gratitude! Join her Free 5-Day Fat Loss Fixer starting January 15th: http://bit.ly/5_DayFatLossFixer Get in touch with Judy: Website: www.judyarazoza.com Instagram: @judyarazoza Facebook: Grateful Fitness Here’s a quick summary of the interview: Growing up in Rochester, New York, being the youngest of 8 she talks about her experience with synchronised swimming and gymnastic. Judy shares the sweet story of how her and her husband Eduardo met. How she managed to run a business, keep to workouts and eat well even with 4 kids. How she transitioned from cardio to weight training. The importance for weight training especially for women over 50 to build bone density. Switching to mindful eating and how each woman’s diet is different. Why she decided to leave the competitive lifestyle. How she keeps her priorities in line…

Not having any time or poor time management is the number 1 reason I get from women for being unable to workout or stick to a workout program. I always say that most women who need to lose weight aren’t lazy, they just don’t have the energy for it. What it really comes down to is that they don’t set their priorities to include self-care. In order to have good time management, you have to know where you’re prioritising your time. If I have to convince you that self-care is extremely worth prioritising then you need to go think about it before continuing here. If you understand how important taking care of your personal health is for your family, mental health, career, etc. I’m going to make the steps very clear for you below. Here’s the thing… while you’re performing these steps, or maybe just while reading them over, you’re…

We are constantly told to place our focus on time in the gym and yes, though resistance training is very important, it is NOT the only movement we should be looking into. There are 3 things that come into play with how we work our body physically: Resistance training, Cardiovascular training, And Non-exercise activity thermogenesis (or NEAT for short). The first two options are popular ones and I’m sure I don’t need to explain the importance of them. Here’s an article that explains why women should lift weights à article. The third option, however, is hardly talked about and it should be focused on more. NEAT represents all the extra movement we do throughout the day. For example, when I’m tapping my boots under the table while writing this article. When I get excited about something and break down in a silly dance. When I get up to walk to…

“Is it going to make me big?” is the first question I always get from my female clients when the topic of weightlifting comes up. To be honest, it’s quite disappointing and I wish it was “is it healthy / good for me?” If lifting weights is a resource that improves your quality of life, how important are the aesthetics of it? Yes, I understand… it’s always nice to look good but I don’t think you see how much the benefits of lifting outweigh the chances of you getting big. See, lifting helps women burn fat more efficiently, increase their bone density, reduce stress and anxiety, improve sleep, control cravings, balance hormones… I can go on and on. You want to know more details, read this article –> Asian Women Don’t Need to be Small!  Let’s talk about “getting big”… Maybe you see how a male friend of yours gained…

As a personal trainer for over 7 years, with most of my clients being Asian. It surprises me to still find that in 2017, women in Asia are still believing that lifting weights makes them big. Big, as in looking like the Hulk.  I’ve spent the last two weeks in my home, Singapore, an extremely trendy country that loves having the latest fashion and technology. However, even with the current international fitness trend there are many women who are unaware or have misconceptions about lifting weights.  During my trip home, I was surprised at how many in my generation came to me personally to clarify misconceptions that somehow they knew didn’t make sense, so here I am clarifying all this for you ladies in Asia.  LIFTING WEIGHTS DOES NOT MAKE YOU BIG. Instead, here’s what lifting does for a woman… It’s more efficient for fat loss than cardio is. I…

If you’ve read any of my articles or social media posts before, you would know that I’m not one to promote long hours of working out. I preach efficiency and doing the most you can with what you’ve got, even if that’s 15 minutes a day. A huge reason why people fail at their approach in improved health and fitness is because they have an all or nothing mentality about it. I write more about that in this article. They think that just because they don’t have the time to dedicate an hour here and there that they shouldn’t bother at all with their efforts. I obviously disagree. Here’s how… Waking up and getting in 15 -30 minutes of the right type of training in the morning before starting your day may be just what you need to start seeing the difference. If you’re a beginner, you don’t even need weights, but…

As a fitness / health professional, I’m sick and tired of hearing people treat their health or weight loss with an all or nothing approach. I’m so over the need to be extreme in either being fit or being a bum, in being a clean eater or a daily fast food consumer. Our society has created a standard that to be healthy means having very low body fat, spending hours and hours in the gym everyday, preparing meals  and feeling guilty after cheat meals every week. And if you’re not doing all that, then you’re not fit or getting fit. Thanks to this false information, I now have to deal with convincing people that even a little effort counts in improving health and fitness. I have to remove the fear of giving up their livelihood so that they dare to approach a healthier lifestyle. (Big surprise…most people don’t want to…

Death, break ups, falling outs, war, etc. are all ways that we lose people. In nature, everything comes and goes, even people. Whether it was or wasn’t their choice to no longer be in our lives, we have to learn to let them go. My process for accepting their departure and moving on is to change my perspective of the situation… What was their purpose in my life? What lessons did they teach me about myself? What lessons did they teach me to help serve others? By packaging my time with them as a gift that I have received, I can focus on being grateful for that gift, which takes my focus off of losing someone. Whether the reason behind losing that person was bitter or not, I find a way, no matter how big or small, to appreciate the time they had given me. For those who do stay in our lives,…