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Quotable

1/29/2021

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As most of you reading this know, I love quotes and love sharing them.  But I realized it's been a while since I've done a post here devoted to the fabulous images I have found over time and saved... What good are they doing sitting in a file on my computer?  Let us let the #goodvibes out!  

Disclaimer, these are not my works, but they certainly deserve to be shared!

Which is your favorite?  Share on insta and tag @be.bykate for a shout-out ;)

Read, breathe, be inspired:​
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I'm on a Podcast!

1/18/2021

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You never know the path a meeting will take...

Years and years ago, I was in a crowded audition room with a girl who had just moved to NYC.  We started talking and saw each other at various auditions over the years. 
Skip to 2020, and she has started a podcast with a fabulous newsletter attached called The Luxury of Self Care.  She has been delivering inspirational and practical  episodes, with wonderful reminders and tricks to add self care into our every day-- because we can't take care of others until we take care of ourselves.

When Ahnastasia asked me to be a guest, I of course said yes without hesitation.  We had a great chat about how to take steps to become a healthier you in mind and body, and, as I harp on over and over, how EVERY BIT COUNTS!

Hope you enjoy this episode while taking a walk around the block or taking some deep breaths with a cup of herbal tea in-hand...

MORE: LISTEN WHILE YOU WORK(OUT)
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Light in the Dark

12/15/2020

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Yesterday I was interviewed for a podcast.

It was a great experience, and I was honored to be asked.  We talked a lot about small, daily changes we all can make to work toward and healthier, happier life.  But something in there got me thinking… Well, I suppose I’ve thought about this quite a bit lately, but hearing it spoken out loud by my interviewer brought it to the front of my mind.  She mentioned people wanting to look past 2020, to forget it, to not think about it as we move into 2021.  She’s right-- I’ve heard these mumblings often lately. 

I just don’t think this is the right way to go about it, however.


“What does not kill us makes us stronger”
“Learn from your past”
“Experience is the teacher of all things."


I mean, people have been saying it for centuries-- ‘good’ or ‘bad’, every experience is that, an experience. And while they all are not pleasant ones, there are often takea​ways to bring with us.  2020 has been terrible in a lot of ways. Lives lost, jobs lost, incomes lost, our world as social beings pulled apart, missed occasions and celebrations, the list goes on. None of this is to be diminished in its importance and severity, not at all.  I just want to be sure we look back at how we have grown and what *light* has shown, as well.

This is one of those times I like to pull out a pen and paper.  Go ahead, the blog post will be here when you get back.

Got it?  Okay, so now write any and all positives you can think of that have occurred since March.

Need some ideas?  Well here is my partial list:

-QTWJT aka quality time with Jeff Tente
-Gratitude in being able to see my parents when so many I know couldn’t
-Cleaning and organizing parents’ basement
-Walks because I wanted to walk, not because I was running to 10 commitments per day
-Technology allowing me to teach and train virtually, film projects, and take classes
-Helping some local restaurants getting take-out
-Saving money not having events to attend
-Time to write for myself
-Time to read 
-Reading the news every morning (that’s never happened before)
-Researching so much into the entertainment industry
-Calls that hadn’t happened in prior years with my college friends scattered about the country
-More opportunities thanks to lessened schedules to visit some friends I’d not gotten the chance to spend as much time with over the years.  Backyard or rooftop distanced meet-ups.
-Connecting with people through teaching Pilates online
-Becoming a better runner with gyms closed
-Having the time to stretch and foam roll and take care of my body better
-Getting to really enjoy the Christmas decor since I’m in the apartment all the time (lol)

Have any *bright spots* you’d like to share? Comment below. 
And my challenge to you this week is to be a reminder to others of the good in the year...share a virtual smile, send a card, share a story of hope… <3

​Kate


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A Gratitude Attitude

11/24/2020

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"The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, gratitude also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power."     -Harvard Health

"Grateful people are much more likely to report physical and mental vigor (Happier Human, 2018)."

Yep, there are studies done about gratitude.  Quite a lot, it turns out.

The one above, from PositivePsychology.com, seems fairly obvious upon reading, but how often do we actually think about the benefits of simply being thankful?  And if you do think about this often, then kudos to you!  And if not, kudos to you for reading this and being tuned into the benefits!


I love the title of this study from Berkeley: "How Gratitude Changes You and Your Brain".  This study took nearly 300 people who were about to begin counseling, the majority of whom were going for issues relating to anxiety and depression.  Randomly dividing into three groups, one just went to counseling, one was told to write in detail about their negative experiences, and the third was assigned to write letters of gratitude to another person each week.  
             "What did we find? Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. "

When I write down a list of what I am thankful for, how can I not feel brighter and more content after?  In addition, when I randomly write someone a letter, I am filled with happy feelings.  Have you experienced this?  Or receiving mail from a friend, which fills me with happy gratitude, too. Or complimenting a stranger-- suddenly I have a smile on my face and feel a lightness as I walk away.  

Two recurring themes to note: One is that a practice of gratitude takes time to reap all the positive effects, and that it does indeed leave a lasting positive effect on the brain.

So how are you practicing gratitude today, this week, this month?  I'm sure you have many ways you can think of yourself, but here are some ideas if your brain needs some storming:

-write a thank you note to a friend
-look in the eyes of the cashier and say a warm thank you
-order from a small business on etsy and express your thanks in the 'note to seller' box
-write down a list of 'what I am grateful for'
-make a Joy Jar, writing down things that make you happy on slips of paper, put them into the jar, & pull one out when you need a smile
-hug a person in your household & thank that person for being there through this crazy time
-email an old professor or teacher to say something made you think of him or her, with a thank you for what you have learned
-find a gratitude phrase, write it out, place it next to your bed so as to start your day with gratitude
-follow my copy of Oprah & mentally say 'thank you' as soon as you open your eyes in the morning

I'm thankful for you reading this and spreading the love!
Kate
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Successful Start, Successful Day

7/22/2020

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Start the day with a success.
 
If I get a run in in the morning, then my worries about the rest of the day go down such a great deal.
 
It is like my brain says, “We just did this big accomplishment! Whatever else we get done are cherries on top.”  And you know what? So much MORE gets done!
 
Physical and psychological reasons here, if you want to break it down. Physically, moving is getting the muscles warmed up, blood pumping through my body, giving my brain extra help in ‘waking up’ so to speak. Endorphins are increasing, aka the happy hormone, making me feel good all around. Being outdoors is therapeutic, both physically, vitamin D, and psychologically, nature is known to reduce stress.
 
    “endorphin
  1. any of a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides which activate the body's opiate receptors, causing an analgesic effect.”
--”analgesic” literally refers to the relieving of pain!--

Imagine a different scenario….Wake up, still in pajamas, groggily open the emails and see one hundred problems that need solving and where do I start??  Start the day with a success, and it will set you on the right path for the rest of the day.  Bonus if that success involves getting your brain and body WOKEN UP. 

Additionally, by beginning your day with a task that involves more effort than just sitting on your couch or diving right into work, you are sending a multitude of positive signals to your brain.  You are saying, YES WE CAN.  We accomplished this, now we’re ready for what’s next.  And a physically involved task is getting that body warm and woken up, as well as the brain.

If you ‘google’ this topic, there are thousands of results touting the benefits.

What are some similar accomplishments for you?
Taking a walk? A yoga class? Writing outside (no screen, pen & paper!)? Ten minutes of dancing around to your favorite songs?

Something beneficial for your brain and body, that ‘gets things going’ for the day.

 
Here’s to tomorrow!
Kate
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Finding that bit of 'sunshine'

7/16/2020

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Yesterday, I took Jeff's CitiBike key and set off on an adventure around Manhattan.

Have I been going a bit stir crazy (is that the way to describe it?) here in Midtown? Yes. I have to admit it. So grateful for everything we have, but it''s okay to still admit a bit of an antsy feeling after remaining in an apartment or within a ten block walk radius for so long :)


I was on a mission yesterday to get to the Union Square Greenmarket, and find some goodies...namely flowers....while supporting small, local businesses instead of a big grocery store chain.

Me + bike + Manhattan streets = NO, so I decided to go along the perimeter of the city, on the bike path, down the west side, around the tip, and up the east side, only biking on a few streets as I moved across East Something-or-other Street to get a bit closer to the market before docking.

Well it almost worked. 
​
I got off the bike path a bit too early and ended up having quite the tour of the Lower East Side.  Streets I had never heard of, seeing a completely different part of the city, thankful for not much traffic as I tried to navigate the streets....
​Eventually I got to Union Square!

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And wow the market was hopping. I didn't expect so many vendors to be there during covid, but they were-- and doing a good job of enforcing distancing, signs for customers not to touch the items, and contactless pay. Good job!

I found some apple cider donuts for Jeff from a local NY farm, blueberries from Milford, NJ (minutes from my parents!), and a beautiful hand-picked bouquet of flowers from another NJ farm.

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Always loved seeing people on those cute old-fashioned-looking bikes with flowers bursting out of the bike basket. I attempted to recreate....Maybe not as cute with a CitiBike, but a success nonetheless!

Why am I writing all of this to you today?  To ask you a question:
What are you doing to bring a bit of sunshine into your life today?


For me, that rather 'small' change of pace and finding locally grown flowers brought me such JOY.

It doesn't have to be a 'big' change/purchase/adventure/etc. Something as simple as a bouquet of flowers made me smile, brightened my day, and continues to give me a dose of happy each time I look at it.

It's the little things.

What are some ways you find sunshine in your day?
​
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More inspiration? Brene Brown here
Get Those endorphins helping you
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Spread Some Happy

6/3/2020

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Some Good News, Week 2

Saying there is a lot going on right now is an understatement.  Whether seeing it first-hand or on the news, we know we need to make some major changes in our country.  What are some words at the heart of what needs to happen?

LOVE
ACCEPTANCE
UNDERSTANDING
LISTENING
EDUCATION

Did I mention LOVE?

In sharing the below segment, I am not ignoring the issues happening.  But with all the frustrations and anger, it is also good to give yourself moments to look to the happy things still happening around us. 

So here's a five(ish) minute reminder of the good that can happen when we keep LOVE and the other above values at the heart of our actions.


Missed Ep. 1? Click Here!
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Some More Good News

5/26/2020

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Anyone else sad when John Krasinski told us there were to be no more episodes of Some Good News to look forward to this year?

John's SGN may be gone for now, but good news doesn't have to stop....so just wanted to continue to share positive news... Hope it brings a smile :)


Want More Good News? Click Here for Ep. 2!
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Getting Through

5/23/2020

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"The best way out is always through." -Robert Frost

How many situations does Robert Frost's thought apply?  I'll let you answer that on your own :)

Right now, it is glaringly real that COVID is here in full and we cannot escape it.  It hit and continues to hit areas across the globe.

When I read the above quote, somehow I immediately take a big breath.  Yes.  That is the only way out of this.  Why does that feel like a tiny dose of relief?  We still have the same problems as before that breath.  Still the same fear and confusion.  I don't know, it just gives a bit of an answer, such a simple one at that, and only a tiny piece of a gigantic puzzle, but it says, hey look, you can't go back. You can't just sit still. You can't even go sideways. You have to see what is right in front of you and keep moving forward.  Life does not stop for us.  We may be confined to home, but we are still moving forward.  We can't run from the issues.  They will find us wherever we run.  We have to go through them to get them behind us.  

And behind us they WILL get.

We are surrounded by COVID cases, unknown information, false information.... We can do our absolute best to protect ourselves from it, but we can't fully hide, because the virus could find us anywhere.  But we will get past this.  And the only way out is through.

So we buckle down, focus as best we can each day to be grateful for what we have, to take care of ourselves and family, and to be aware of what needs to get done to continue to put one foot in front of the other. 

If you are an essential worker, then the extent of that to-do list outside of work may be to shower, eat, and get a bit of exercise or a nap. That is enough.  You are getting through.  Perhaps you are unemployed and have goals you are working toward, and you are taking one step at a time in the right direction to get to them.  Awesome.  Keep moving forward. Step by little-or-big step.   You are getting through: both through this time in our lives, and through the challenges to reach your goals.  Perhaps you are taking care of a child 24/7, but you are remembering to breathe, drink water, eat, care for yourself even just a little bit.  Great.  You are getting through: both through this time in our lives, and through raising a child.  The list goes on!  Do what you need to do each day- tears may ensue, screaming may happen, meltdowns may occur.  It's okay. What IS this insane time we are all experiencing right now??

But, we are waking up each day, taking stock of the good things in our lives, and seeing how we can take those steps in the right direction each day.   Getting through.

You're doing great.  Take a deep breath, and here's to finding some bright spots in today,

Kate
​

Like having a weekly goal to focus on to help in moving forward?
Perhaps you would like this post series:

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Weekly Challenge

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Virtual Classes: Be Educated

5/18/2020

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Virtual classes are everywhere right now, and they are an awesome way to keep up your fitness levels while also trying out new styles of exercises, teachers, and/or studios. In addition to classes, many of us are working out on our own, sometimes for the first time ever.

There are, however, some big red flags to look out for, that are often overlooked-- causing, not just a less result and a lowered time maximization, but pain and potential injury. 

These are hardly ever talked about!  And that is dangerous.

So, here are some questions to ask and actions to be on the lookout for as you venture into upcoming workouts….

First, what is your personal foundation going into this workout?  Be it on your own or in a class setting, you are your own trainer when by yourself.  

Even if on a group class that is Zoom style, the instructor may be watching many tiny videos on a screen all at once-- a lot more challenging to see if you are executing safe and proper form than if you were the only one taking up the whole screen, or better yet, in the instructor’s actual presence (someday!).  Or, he/she may be too far from the screen to see you anyway.  

Beginning a workout, do you know proper form of base exercises like squats, lunges, planks, and push-ups?  Do you know how to check if you are standing in proper alignment so as to not hurt your back when lifting?  Do you know how to modify a push-up correctly so you do not place any unnecessary stress on your joints?  What do you do if your neck hurts in an ab-based exercise on the floor?

If you are unsure of the answers here, don’t close this post and decide you will just not do any exercise until you can be at a class in person.  No, quite the contrary.  Keep going, but do what is in your knowledge bank.  

I love trying new things, but I am not going to go out and try a back handspring on the rooftop just because I see someone doing it in a video.  I would probably break my neck.  I need to build up to movement.  I need to know how to modify to fit my level of knowledge and comfort.   

There are classes out there that are focused on beginners.  There are classes that are for all levels that do an excellent job of showing and explaining form, modifications, etc.  Find those.

Another way to build your foundation to then do your own workouts and/or join in to classes is to work virtually with a personal trainer for a few sessions.  Feel free to reach out to me if that is something you would like to hear more about.  Thanks to technology, you can log on from anywhere in the world, and I can see your whole body, hear your concerns, and work to build your fitness knowledge, strength, and endurance.

Tying in to the above, the second question I want to drive home is: Did you vet this class?  Meaning, have you asked yourself:  Is this instructor noting form and safety?  Not just once, but many times over throughout class?  Is he/she talking in a vernacular you can understand?  Are there reminders throughout, encouraging breaks and hydration to keep you safe?  

Now, there are certain classes that will tell you up front (or they certainly should be telling you up front) if the style will be less instructing and more showing and doing.  That is fine, you just have to know that ahead of time.  If your knowledge base isn’t strong enough to follow along on your own with no direction at all, you need to step out of that class until it is.  There are thousands of online classes, you can find another one.

NB: If taking multiple teachers from one studio, you must ask these questions with each one.  Just because they are all under one ‘heading’, does not mean they are all saying the same things nor instructing in the exact same ways. 

For the majority of virtual classes, the instructor cannot see you.  He/She isn’t there to adjust you if you are doing something unsafe.  Therefore you must be your own ‘checker’.  And if you aren’t sure how to do this, try some one-on-one training to help you get going.

There are so many options, you absolutely can find a style that you like, along with an instructor who gives you necessary details to have a time-efficient, safe, and strong class.

We all want to be able to move without pain at 90, right?  

Be strong, be smart.
​

Have a great day,
Kate

I love hearing from you. Write to me HERE!
Easy ways to add healthy moments to your day HERE
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Looking back, Looking forward

5/12/2020

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For as much reading and writing as I have been doing personally each day, cue the 'I don't know what to write' for a blog post this week!

So what did I do?  Looked through the collection of quotes I have saved over the years...

And was immediately inspired.


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^One of the first I came across.

Darn timely, huh?

We might be in the middle of what feels like a country completely falling apart, but GOOD THINGS WILL COME.  I don't know how long it will take, no one does. I don't know how much pain we will all go through to get there, no one does.  But eventually, eventually, we will be back to whatever 'normal' becomes-- and here's hoping and praying that new normal is BETTER, STRONGER, and KINDER to ourselves, each other, and the Earth.
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A life is made up of all moments.  A good life tries to put the happy moments at the forefront of memories.  We all have varying levels of sad moments.  Sometimes it is hard to bring the happy moments to the surface.   But go ahead and write down any and all you can think of right now.

Go ahead.

And when you are done, smile. Then perhaps go make up another happy moment:
Go for a walk.
Tell someone you love them.
Pet your dog.
Watch a happy story on YouTube.
Read Betty White quotes.
Lie outside and breathe.
Read a great book.

Want to share?  I'd love to hear!

Kate
Check out the series, Some (more) good news
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Jane Fonda, Longevity

4/27/2020

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Jane Fonda is 82, stars in a sitcom, runs two foundations, and has a history of stage, screen, and fitness that is too long to list in one sitting!

If you want a history lesson on her, click here.

But what I want to focus on are two things here:  Perseverance and Staying Active.

From the 1960s on, Fonda grew in her career as an actress and fitness professional.  

Yet at one point, according to the above link's cited interview, Fonda was ''effectively blacklisted'' from Hollywood due to political opinions and activity.  Did that stop her? NO.  Did she say, 'they hate me, my career is over.'? NO.  Mother's suicide, her own eating disorder, non-stop media.  Did any of this stop her? NO.  She has gone through multiple divorces.  Did these stop her?  NO.  Breast cancer.  Did she stop?  NO.

Fast forward to 2005, and she is co-founding Women's Media Center, while already having been deeply involved in charitable work for decades.  The Fonda Family Foundation and Jane Fonda Foundation both support many ventures today as well.  In 2015 she stars in Grace & Frankie on Netflix, which becomes a HIT show and has run seven seasons.  Jane Fonda is 82 years old and starring in a show!

What an awesome example of PERSEVERANCE.  And I am just giving you a snapshot into this woman's long and wild life and career.  This is not about being born into affluence and connections, so beyond that.  I don't claim to be an expert about Jane Fonda, but even just these few details help show how one person can keep forging ahead, and how one never knows what is next on the horizon...

How did I end up talking about Jane Fonda today? 
Tthis morning, I decided to scour YouTube for a cardio video to do for my workout.  **Advanced Tae Bo-- man. I'm telling you--always can count on those videos for a solid workout.  Yes it may look a bit 'dated' thanks to the 90s styles, but who cares?  Those videos work you out!**  On the sidebar, I notice "Jane Fonda Exercise Challenge".  

Guys, it is a great video. 

Why is it that so often we associate 'old' videos with being 'sub par'?  Sure, there are plenty of advancements in the fitness world and there are a lot of much stronger resources today--
​But, I'm watching this video thinking, I have literally been to a class that normally charges $40 for 55 minutes of exactly what is happening on her video right now.  I won't name the class, but it is THIS.  Jumping around cardio for the bulk of the workout, with slower toning in between, no weights, all to the beat of the songs...

Jane knew what was UP in the 80s.  Want to change up your workout this week and have a fun blast-from-the-past of 80s do's and wears, watch the below YouTube video.  Thanks, Jane Fonda!

She is an excellent example of the importance of STAYING ACTIVE.  A life-long mover, she incorporating fitness into her world...No, not a professional athlete or competitive X, Y, or Z, just MOVING.  Moving safely. Moving consistently. Moving throughout her life.
And look at this lady now, STILL moving and shaking at 82 years old!

"An object at rest stays at rest and an object in motion stays in motion..."
-Newton's First Law of Motion


We find inspiration in the most unlikely of places.  Today, what did I find in the random pop-up on the side of my YouTube page...Inspiration!  

Keep persevering in what you want in life, and keep your body moving to help you get there.  Keep your eyes and heart open for motivation-- both mental and physical.  

Don't know about you, but I would not have guessed Jane Fonda's Workout was the answer for this particular morning!
  


NB:
To circle back to our meditation challenge week a few months back:

Shape magazine asked Fonda, 'What advice would you give your 30 year-old self?'  Fonda replied: "I would have wanted to learn to meditate earlier. I think it would have kept me out of some trouble! ...I’ve felt my confidence beginning to go and so I got back into meditating again—I’d been so busy I stopped—and the minute I started meditating again, everything got better. I wish everyone would do it. I can’t pretend that it’s easy to still your mind; it’s not easy. But it’s like riding a bike. You can’t, you can’t, you can’t and then you can. You have to just keep doing it. Don’t give up; it takes time!"

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"It's never too late - never too late to start over, never too late to be happy."
-Jane Fonda




Have a great day,
Kate
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Finds That Are Making Me Smile

4/6/2020

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John Krasinski's SOME GOOD NEWS

Leslie Jordan's Instagram
https://www.instagram.com/thelesliejordan/
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The sweetness of Disney Plus

ALL ages can benefit from the feel-good vibes all over this streaming service!

So far, we have watched Onward, Lady & the Tramp, Frozen II, Encore, and Three Men & A Baby. I recommend all of them.
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Your L. L. Bean Boyfriend

​https://yourllbeanboyfriend.tumblr.com/

See below. Need I say more?
;-D Thanks to my friend Allison for this gem...
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Clicking on Facebook of Google Photos and scrolling a bit....

Looking at old photos is a way I love to bring a smile to my face!
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Persistence 360 Podcast
with Mark Malkoff

I'm lucky enough to know this man through a good friend, and he is an awesome person.  He's insanely creative and constantly positive.  This podcast, as well as his other works if you simply type his name into YouTube, is sure to bring a smile-- and some laughs and motivation, too!

https://persistence360.com/?fbclid=IwAR3h-xUJn2OmKB8xlXnKkuYi2mH-KiyJCM_q3MKXadu5JqL-tFaaB8zCjMA
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Happy. At a retirement home.  Just trust me, watch it...
​
​And yes, the sidebar will be filled with equally adorable smile-inducing videos...

"The 22 Best TED Talks For Inspiration" according to Greatist

​It's a couple of years old so I'm sure there are way more, but 
​Go to town:

https://greatist.com/health/ted-talks-inspiration#1 
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Dancing Chuck

Chuck Franzke “Dancing Chuck” — is a 97-year old Wisconsin WWII Navy pilot — and he’s not letting quarantine get him down.

I’m here for this...□❤️pic.twitter.com/1oewDV3QpO

— Rex Chapman□□ (@RexChapman) April 5, 2020

Visit: BIT OF INSPIRATION for more!
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"Daily Accomplishments"

4/2/2020

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DAILY ACCOMPLISHMENTS

4/2/2020
“Read about kids’ shows”
“Comment on a casting director’s Tweet”
“Edit video of me singing”
“Share happy thoughts on Twitter”
“Submissions”
“Film, edit, submit video for Conde Nast posting”
“10 minutes of ballet barre”
“Zoom call on self-tapes”

^This is the list I keep daily.  It is many pages long now in Google Docs, thanks to starting it many, many months ago-- and I am so glad I started it indeed.

As a performer and personal trainer, my days are not scheduled like they would be if I had a set boss, a set office, a set schedule...

The majority of my time is a ‘’choose your own adventure” format.  Anyone who has been any version of self-employed understands the many pros and cons of this set-up!

More me, the over-arching challenges presented each day are staying focused, prioritizing, moving forward through what sometimes feels like a black hole of ‘where the heck do I go next’ in the on-camera world, while finding the balance of saying ’yes’ to the right amount of clients and classes in fitness to thrive but not collapse at the end of a day ;)

Anyway, this post does not have to go on very long today-- The point is, right now, especially, so many of us are facing a similar “choose your own adventure” calendar.  If you are up for creating a DAILY ACCOMPLISHMENTS doc, I highly recommend it.

Yes I have my running to-do list, but this is a way for me to quickly jot down what I actually complete, however small, during a day
that relates to moving forward in my career.  Maybe you want to put everything you do in a day.  That would overwhelm me, but more power to you if that is the route you go ;)


Go ahead, open Google docs, type today's date, and write some accomplishments. 

What constitutes an 'accomplishment''?  That's up to you.  But I urge you to count every 'little' thing that moves you that tiny step forward.

I don’t know about you, but it certainly makes me feel better when I can look back at that and say, “YES I AM doing things!”  Some days it feels I am stagnant, and this helps me keep track of the reasons to celebrate, of all sizes, those baby steps forward.


"Wrote a blog post."  That’s going on the list :)

What other ways do you have of staying focused and motivated these days??
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Need a bit more inspiration? Click Here :)
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'Boredom'? Or something else?

3/27/2020

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Stir crazy? Sure, it happens.  Boredom? I don’t know...really? There is so much to do, read, watch, and learn in this world, how could one ever be bored?

Paralysis from the unknown, Not knowing where to start, Overwhelmed, Tired, Unmotivated …
​Ask yourself what it really is.  

Is it really boredom? Or is it that there are indeed plenty of books available to read, work to start on, documentaries to watch, or push ups to do, and it is one of these other ‘things’?

First step is to identify the ‘why’ of these feelings. Then you can move forward… 

Stir crazy- perhaps a walk will do you good.  You know what you can be doing, it’s just that you are going nuts stuck in the same place.  Leave it. Go walk, breathe, drink some water, then come back.

Tired- take a nap. Give yourself a break. Have a huge glass of water, ideally with electrolytes (Nuun is a personal favorite, but if you have others, lmk!)  Think about how you have (or have not) been sleeping. What can you do to help this?  Resources here.  
If it is ‘un-motivation’ that is making you feel tired despite great sleep… try that walk, a fitness class (so many free online-- I’m doing Pilates T & F weekly at 12pm est if you’d like to join in on FB live), watch a Youtube video that motivates. 

Not knowing where to start and/or Overwhelmed- write down everything you can think of on a list. Don’t worry about an item being ‘right’ or how big or small it is, just put everything down.  
Then do 20 jumping jacks, 20 push-ups, just step away from the list a minute.  
Then go back-- New list: What from the first list really needs (or you have a burning desire) to be done in the next month.
Take a minute away (or however long)
Then go back-- New list: What are the top two items on this list that are the most pressing and important.  
One more item: what is the most fun/the item you are looking most forward to?
Now you have just three items. 
Try starting a ‘hard’ task first. Put on a timer for 25 minutes (thanks to Barbara Barna Abel for this great tip).  Attack just that for 25 minutes. 25 minutes. That’s all you have to commit to!  If you go longer, awesome. If not, no worries-- you still got a solid start on that task. Then go ahead and do the ‘fun’ task next. 

Paralysis from unknown-- that’s a heavier one, but look at the above suggestions.  All three points have actionable items to help your mind and mood. Try any or all and see if it helps in even the slightest. I strongly believe it will.  There are also so many resources for stress and anxiety relief to be found online for free.  
Some favorites:
    -Insight Timer
    -Yoga for Anxiety & Stress Relief: Yoga with Adrienne has a bunch of great videos 
    -Talk to someone. Call a friend, a therapist, someone positive.
    -Online resources:
    https://www.mentalhelp.net/blogs/online-tools-for-managing-stress/
    https://blog.worldcampus.psu.edu/dealing-stress-helpful-resources-strategies/

ALWAYS find gratitude.  Despite any and all negatives, there always positives somewhere.

If this post helps even one person find more joy and contentment during this time, then it has been worth writing.  
Sending love, Kate

P.S. Try this easy challenge. Granted we are not physically around people right now, but a phone call, text, card, smile all go a long way :)


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Who Doesn't Love Betty White?

3/25/2020

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Extra smiles are always needed.  But especially in the current climate.
Enjoy the following from goalcast.com ;)

  • If one has no sense of humor, one is in trouble.
  • There’s no formula. Keep busy with your work and your life. You can’t become a professional mourner. It doesn’t help you or others. Replay the good times. Be grateful for the years you had.
  • I just laugh. Have I got them fooled.
  • Get at least eight hours of beauty sleep, nine if you’re ugly.
  • I like those touches of chivalry that are fast disappearing. If I sound old-fashioned, it’s because I’m as old as I am! But it’s just polite.
  • People say, ‘But Betty, Facebook is a great way to connect with old friends.’ Well, at my age, if I want to connect with old friends I need a Ouija board.
  • Mind your own business, take care of your affairs, and don’t worry about other people so much.
  • Friendship takes time and energy if it’s going to work. You can luck into something great, but it doesn’t last if you don’t give it proper appreciation.
  • It is important that you not believe your own publicity. Be grateful for whatever praise you receive, but take it with a grain of salt.
  • So you may not be as fast on your feet, and the image in your mirror may be a little disappointing, but if you are still functioning and not in pain, gratitude should be the name of the game.​

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You Are Stronger Than You Realize

2/21/2020

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At the end of the HIIT class I was teaching today at one of the Midtown banks, a participant says, 

'We come in, feeling tired & sore, then we see for ourselves that we are stronger than we realize.'

Yes!!!! Just get in that door!

Love this inspired group.  They were all tired, it’s Friday afternoon and they have been hitting both the gym AND work hard all week.  Yet they attacked with fervor everything I threw at them, and it was AWESOME.
​


What did you do this week that surprised even you? Run further than expected? Spoke up in a meeting? Said no to that second drink? Reacted with love rather than frustration?
If you can’t think of anything, keep your mind on the quote below as you move forward...

Here’s to a wonderful weekend ahead,
Kate
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More:
​Magic of Thinking Big
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The Butterfly

2/20/2020

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Aren’t those quotable magnets, and the whole rest of the brand, great?  Go ahead, find your local gift shop and read through them. Be inspired!
​

Yes, this caterpillar had to work to become the butterfly, but did he ever give up?!
 
I think you know the answer ;-)

The caterpillar had to endure the day-to-day of a slow-moving, stuck-on-the-ground, caterpillar life, strengthening himself to gain enough stamina to go through the process to become the butterfly-- the patience while in the cocoon, tight living quarters,  adjusting to a completely different world as a butterfly. But he made it!
​

And what an outcome!  Flying above the world, soaring from place to place, exploring and observing...

Hope you are working toward your passions every day.

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Brene Brown & Tim Ferriss

2/19/2020

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These two teaming up for an inspiring interview!

Great 'listen while you workout' piece.

What are your thoughts?  Favorite quotes?

I love many, but here is one:


'How can I make room for both striving and self-acceptance?'  

:)



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We can always do Something!

2/15/2020

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