She believed she could so she did

She believed she could so she did

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The statement on my t-shirt, “She believed she could so she did” is one of my favorites.

In 2001 at home with a newborn, I had the idea that if I could put my Tai Chi classes on video, I could still help people, while staying home with my kids, and also bring in a little income for my family.

I wanted to do something that could help others, give me the time at home to be mama, and do something that I really loved.

So…I did it! I created and filmed Tai Chi Flow – my video/dvd series.

I was often asked, “How did you know how to do that?”

The answer is…I didn’t know. But I believed I could, so I did.

A few years later, I began teaching my energy healing method, SimplyAlign (back then it was called Calyco Healing). I’d learned and created my own style of doing effective energy work five years prior to filming the videos, and my clientele was quickly growing.

And after many requests by clients to train them how to do it, I created a teachable program.

At that time most people didn’t know what energy healing was. There were very few people teaching about it at that time. I wasn’t sure how to do this as a mostly online business because I hadn’t seen it modeled. I had no examples to follow.

But again…I believed I could so I did.

Now, this makes a lovely story 20 years later. BUT…

like every road in life there were bumps and stresses, and a lot of clearing energy for myself to get past the inevitable insecurities that come up while building your own business -phew!

My point is…

You don’t have to be a genius

You don’t have to have all the answers

You can’t know all the outcomes of your efforts ahead of time

You don’t have to know for sure your idea will work

You just need to believe in yourself,
believe in your idea,
and take inspired action.

If you do that, I believe YOU can and I believe YOU will.

So…

What’s your next idea?
(taking a course, running a marathon, starting a biz, baking a soufflé,?)

What’s your next best small step?
(write it down, make it real – yep go ahead, right now, let’s do this!)

And remember, “Whatever Your Mind Can Conceive and Believe, It Can Achieve.” ~Napoleon Hill

 

 

SimplyAlign Refresher

Upcoming: The SimplyAlign Refresher – November 4-5th!

To see more details and register, click here.

Let the Future Change Your Past

Let your future change your past

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A few nights ago my family went to out outdoor musical – The Count of Monte Cristo.

I loved it, the outdoor amphitheater, the voices, the costumes, the music -all. so. good.

There was one line in a song that jumped out to me and is still with me:

I will let the future change the past

For anyone with any regrets about the past (big or small), this is a very inspiring thought.

We always have the power to let go of our past, and move forward with hope.

Letting go isn’t giving up.

Letting go means knowing that there is something greater ahead of you than what lies behind you.

And the more we ruminate in the stories of our past, the more of the present moment we lose.

Find the gift of the lessons in your past and move on, keep the wisdom, but not the emotional pain.

Use the wisdom from your past experiences as fuel for your desired future.

Leave who you were ~ Love who you are ~ Look forward to who you are becoming

If you need help letting go, SimplyAlign is a fantastic tool for releasing emotions that keep us stuck in the past, and for increasing confidence as you move forward into new goals for your future.

If weekly energy tune-ups feel like something you need in your life right now, doors open for my popular Move Up Mondays program very soon! Watch for next week’s emails. I also have openings for single phone sessions on my schedule here.

Regain Calm

7 Simple Ways to Regain Calm

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A lot has happened in our world since January 2020. We’ve all felt much more anxiety (ours, other’s, and the world’s) in this past 21 months. Even sweet Mother Nature has been responding in an eruptive and “fiery” way lately.

With a calm mind we see things from a less frazzled state which helps us to think more clearly, be more loving, and make better decisions. Here are some of my favorite tried and true “calmer-downers”, I hope they work for you too:

4-7-8 Breathing

The 4-7-8 breathing technique, also known as “relaxing breath,” is inhaling in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

(I wrote more about this awhile back in this post)

Dr. Andrew Weil, who teaches the 4-7-8 breathing technique, believes it can help with reducing anxiety and controlling or reducing anger responses. And this one has some added bonuses: he says it can also help a person get to sleep, and helps to manage cravings.

Count to Ten

I know, I know, it might be what your mama told you when you were small, and it may sound too good to be true, but this strategy really works. Just count slowly from one to ten. Try to breathe deeply as you do, as this will enhance the effects. This little trick can help you to quickly gain control of your emotions and feel calmer in a pinch.

Close Your Eyes

Yep. Shutting your eyes for a moment blocks out a great deal of the stimuli that are currently vying for your attention. This brief period of visual stillness will allow you to gather your thoughts and to calm yourself.

Take a Hike

No really…take a little hike, or a simple walk will do. You don’t have to do a full-blown exercise to feel benefits. Taking a leisurely stroll is a great way to settle your nervous system, get grounded and balanced when you need to chill out. Walking is a relaxing activity that gets you moving, literally. It can remove you from a stressful environment and give you fresh perspective.

Try Progressive Muscle Relaxation

If you don’t have time for a walk, an effective calming exercise that you don’t even need to move out of your chair for is progressive muscle relaxation. This is simply tensing and releasing every muscle group in your body (think of it as wringing out the stress!). You can start with your head and work your way downward. Tense up the muscles in your face, hold for a few seconds and then release, then move down to your neck and so on. This exercise can be done in just a few minutes, and you’ll feel tons better afterwards!

Listen to Some Music

We’ve all experienced how the right song at the right time can change your mood. An upbeat song that you know and love will raise your vibration, which is especially good to remember when you need a boost. Music can have a profound effect on your feelings and is a great option to rely on when you want to calm down or feel better. I suggest always having a playlist you love as your go-to when you need to lighten your state of mind.

Get in the H20

Relaxing in a bath of warm water can be quite soothing to the soul as well as calming to the body. To take extra good care of yourself, add bubbles and aromatherapy…because sometimes it just feels good to be fancy. If ‘fancy’ isn’t your thing, you might want to add in about a cup of Epsom salt. The sulfates in it help draw the toxins out of your body, which can also help improve health and promote a general feeling of wellness.

These are just a handful of ways to stay calm when you’re stressed. Choose the ones that resonate with you, and give them a try the next time you feel overwhelmed or when life is chaotic.

“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.”
Hermann Hesse

New-habits-goals

Six Simple Hacks to Create New Habits and Reset Your Goals

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Happy mid-July!

Can you believe 2021 is more than halfway over?
After 2020’s craziness did you set some new goals and habits in January 2021?

Are you on track with them….or have you fallen behind?

If you’re not where you hoped you’d be by now don’t beat yourself up!

Now is a great time to re-set your goals for the remainder of the year.

Creating new habits isn’t always easy, so here are six simple hacks that will make it a little easier.

1) Schedule It And Put It On The To-Do List

Sometimes we simply forget to do that new thing we were trying. Maybe we forget that we committed to eating more greens by starting each day with a green smoothie. I often make mine the night before and put it in the fridge. It’s not as super fresh, but it’s there waiting for me and makes my mornings so much easier!

With our recent move to DC, I was so excited to purchase a new yoga mat (mine wouldn’t fit in my suitcase, ha!) so that I could do stretches at home in the mornings. But then I found I literally had to write YOGA on my calendar or I’d just jump into my day and forget about my new home-exercise habit!

Schedule your new habits or make them part of your daily to-do list until they become something you do automatically.

2) Make It Public and Be Accountable

Let (supportive) family and friends know what new habits you’re trying to establish. Give them permission to call you out and get you back on track if you don’t stick to your plan.

You may even go as far as sharing it publicly on social media or writing a blog about your new journey. Knowing that others read it and know about it might be just enough to keep you going when you feel like throwing in the towel.

3) Use Habit-Stacking

This means, whenever possible, piggybacking on a habit you already have in place and adding something new to what you’re already doing. It should be anchored to a certain location or time of day.

For example…

  • every time you use the bathroom, stop by the kitchen for a tall glass of water,
  • do calf raises or squats while you brush your teeth,
  • as part of your bedtime routine set out your workout clothes for the next morning,
  • listen to scriptures or an inspiring podcast while putting on your make up.

You get the idea.

It’s much easier to add your new goal to an existing habit or ritual than creating an entirely new one.

4) Make Slip-ups Costly

Here’s an idea, (but this one’s not mine because I don’t love the idea of punishment, eek!). Some people swear by this, so here goes: Put a jar on the kitchen counter and each time you slip back into your bad habit or forget to stick to the new one, you have to put five dollars in the jar. It will quickly help you remember to skip that sugary food and motivate you to go out for that walk. For extra motivation donate the money to charity at the end of the month or hand it over to your spouse to go spend on him or herself.

5) Get an Accountability Buddy

Examples could be a workout partner or a healthy eating buddy. Keep tabs on each other and encourage each other to keep going. It’s much harder to skip a walk if you know someone else is depending on you being there.

On a recent 26-day detox, my friend Pennie and I used Marco Polo to keep in touch from across the country. We’d both done the detox several times before, but it was really great to discuss recipes, etc., etc., etc. with her. I’ve also done it with a group of friends, and it’s so motivating to be in a group who are all working toward a common healthy goal!

So, share the joy. Find someone with the same or similar goal, or invite them to yours. Help them out as they help you, it’s a win/win!

6) Make It A Group Challenge

Like I mentioned in hack #5, if one accountability partner is good, a whole group is even better. And they don’t even need to be local. Find a supportive group online and challenge each other to stick to your new habit for the next 30 days or so. Not wanting to be the first one to give up will keep all of you going until you establish that new habit.

Give these simple little hacks a try. Keep using the ones that you find helpful until you have made new habits you can stick with, without the help of any tools or support.

Much love,

Carolyn Cooper

Father's Day

Lessons from my dad

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Since Father’s Day is this weekend, for this week’s email I wanted to share a few lessons I learned from my dad.

What he taught me with his words, and what he taught me through example.

My dad was a chiropractor and is the one who sparked and encouraged my interest in holistic healing from a young age.

This is an OLD photo from his youth but he was a motorcycle guy his entire life.

Father's Day

My dad passed away 19 years ago when my youngest was only 1 year old. I’m sad they didn’t have much time together because those two would have gotten along great! And I’m sure he watches over her now.

Father's Day

I miss him, but these lessons have definitely impacted my life, and they’re great reminders for us all:

  • Have fun in life
  • Think positively
  • Don’t take things too personally
  • Let go of negatively judging others, most people are doing their best.
  • Everyone just needs to be acknowledged
  • Why be mean when it’s much more fun to be kind

I hope you have a dad or a father figure in your life that inspires you.

This weekend let them know how much they are loved!

 

Also…

Doors open next week for my Tune up Tuesdays program! Spot’s are limited, and it’s first come first served, so here’s your head’s up!

Watch for the emails next week for more details.

Tune Up Tuesdays

Aerobic Competition

So this happened at my Aerobic Competition…

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A long time ago in (what now seems to be) a galaxy far, far away…

I was a contestant in an “Aerobic Competition.”

It was 1990 and I, along with three other fitness instructors from one of the gyms I worked at entered as a 4-person team in a regional competition.

In fact, when I think about it, I can still hear the music although I can’t even tell you what it was because it was one of those groovy, upbeat instrumental tracks with no lyrics, but it’s engrained in my brain forever!

My friends and I had a super cool choreographed routine (or so we thought) and we were excited to present it at this competition.

Despite the fact we were all young, busy moms, we managed to get together to practice enough that we felt confident in our routine.

Aerobic Competition

(NO, this isn’t us, but this looks nearly identical to our outfits!)

At the practice the night before the competition, one of the fitness instructors in our group had an idea to change one part. Not a big deal, we only changed 16 counts. It was good. It made the routine flow better.

We practiced this new way a few times and it felt good. We were ready!

Prior to going on stage we reminded each other of the new part we changed the night before and all agreed that when it got to that part we’d all remember…for sure!

The music started and with big smiles on our faces, we danced onto the stage, in our matching neon-green leotards and flesh colored tights (if you ever went to an aerobics class in the early 90s you’ll be able to picture that…I’m so sorry).

But as fate would have it…

When we got to the new part, and the other three instructors in my group were so nervous they forgot the new changes. They beautifully did the choreography from the original routine.

Which meant I was the only one doing my own thing while the other three were in sync.

It’s great that I remembered the new part, but I wish I hadn’t because not only did it mess up our chances to win the grand prize, it was super embarrassing!

Nobody except my group knew the circumstances behind that big mess up.

Yes, that was thoroughly awkward, but I remember at the time making the CHOICE to laugh it off. The whole purpose of us entering the competition was to have fun, and that we did!

And, we even ended up taking 3rd Place in the competition!

Well, ok there were only three groups in our category, but still, we earned that!

So why do I tell you this story?

We’ve all had times when we felt “out of sync.”

We’ve all had embarrassing moments.

And we all have the CHOICE of how we want to handle those times.

I’m here today to tell you:

“Be You Very Well”

These words were said by St. Francis de Sales, and I couldn’t agree more!

Be You…be the best version of yourself, as often as you can, as well as you can.

Even in times that aren’t ideal, even in embarrassing moments.

And no matter what “choreography” others around you are doing.

Be You Very Well. I believe in you, you’ve got this!

Much love,

Carolyn

Urge to Purge

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For most of last year I had what I call “the urge to purge”. No, I don’t mean throwing up, I mean decluttering my home, purging each room, closet, cupboard, drawer. Throwing away, selling, or giving away so many, many items. I was shocked at how much STUFF we had! Our home is generally clean and tidy (except my office sometimes, eek!) and we’re certainly not hoarders, but seriously…7 bookcases? And all full of books! Or used to be, until “the great purge” that is.

My hubby, Dean the Dream and I built our house nearly 30 years ago. That’s a long time in the same house. We raised five kids in that home, I was surprised to find in some closets we still had a few prom gowns, football jerseys, some baby clothes that I just couldn’t give up back then, and a few other things. Mostly my notebooks…lots and lots of books and notebooks, mostly from my work, classes I’ve taught and classes I’ve taken, and classes I’m planning to teach.

During my “urge to purge” year, (and 2020 was the perfect year for it) I’ve become a fan of some minimalists’ podcasts and YouTube channels which have given me much inspiration! And I found myself continually coming up with metaphors about how decluttering a room is so similar to decluttering our energy systems, our mindset, and even our bodies.

One of the YouTubers I follow is minimalist, Joshua Becker. He says:

“Minimalism is the intentional promotion of the things we most value and the removal of anything that distracts us from it.”

See what I mean? Joshua’s quote is so similar to how SimplyAlign works! Except he was talking about a house, and I work with humans, lol. I help clients intentionally promote their strengths and goals, and we release the limiting beliefs that would otherwise distract them from being their best.

Consistency was key as I cleaned and organized in little bursts of energy and many times I had only small pockets of time. It’s an ongoing process and as long as I live in a home with “things” it will continue to be. Just like our energy systems, it takes consistent effort to keep on top of the negative emotional clutter.

The best part about my urge to purge…

All this minimizing began long before we even knew we’d be moving across the country! I just felt inspired to ‘get my house in order’ and I’m so glad I followed that inspired nudge, it made moving quickly so much easier!

What about you?

Have you been inspired lately to declutter (either your actual home OR emotions)?

Are you feeling nudged to begin or finish a task or goal?

If you need a little boost I’d love to help.

I have 25-min or 50-min SimplyAlign energy balancing sessions available in June.

Or purchase a 3-pack to help you sail through the summer!

“Healing may not be so much about getting better,
as about letting go of everything that isn’t you –
all of the expectations, all of the beliefs –
and becoming who you are.”
Rachel Naomi Remen

Create a SIMPLY great day!

Much love,

Carolyn Cooper

Courageous

Your Most Courageous Act

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What is the most courageous thing you’ve ever done?

I was recently asked this question.

Hmm…I’ve walked over hot coals barefoot

Rode for miles way up high in a hot air balloon

Traveled the 18 hours to Australia to teach my training several times by myself

Started a business doing something that was previously unknown to most people

Did the Catalina Island Triathlon (twice), swimming in the ocean waves-yikes!

Home-birthed my last child at age 40

Moved across the country with hubby (at retirement age) for his new, exciting job

I’m not listing those to brag at all, because in remembering these events I realize they were all things I wanted to do.

Is it still considered courageous if it’s
something you really want to do?

Have you noticed that most big events like that are much easier than the small daily actions and interactions that are often required of us?

I think the hard things, the scary things are generally more quiet, unplanned…and not so fun.

It’s these seemingly smaller things in life that take courage:

  • Biting your tongue
  • Forgiving someone who has hurt you
  • Having the necessary but hard conversations
  • Controlling negative thoughts
  • Doing the difficult right instead of the easy wrong
  • Admitting when wrong and apologizing
  • Speak kindly to yourself
  • Consistently following through on your goals
  • Get to bed and get up at the times you promised yourself
  • Have you done anything on this list recently?

Most likely you have so give yourself a hug, that was very courageous.

I want to ask two things of you:

  1. Take a few minutes to make a list (in your head or on paper) of some courageous things you’ve done so far in your life.

    There may be more than you think.

    How did those courageous acts influence your life?

  2. Just for fun, share your inspiring, courageous experience and what you learned from it with someone who could use that boost today!

    It will lift you both.

What is your next courageous adventure or conversation?

Plan it, prep it, do it.

Have a SIMPLY great weekend my courageous friend,

Much love,

Carolyn Cooper

Mount Vernon - Influencer

Did you know you’re an Influencer?

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Happy May! With Mother’s Day coming up, I was reminded of a story about George Washington’s mother, Mary Ball Washington, and the influence she had on an entire country.

Did you know she married a widower who had four children? Yep, and then they had five more children together, George being the oldest of those five. When he was 11 years old his father died leaving his mother a single mom to nine children.

When George was 14 years old, his older brother Lawrence used the connections from his service in the British Navy to obtain George an appointment as a midshipman in the Royal Navy. George was ready to go, but his mother intervened and persuaded him to not join the British Navy.

Thank you Mrs. Washington!

She didn’t know the future, that her son would grow to be a political and military leader, or the key role he would play in the American Revolution, or that he would serve as the first President of this new nation.

But she was a mama who loved her son, did some research about these ships, talked to others (there’s a copy of a letter from her brother answering her inquiries), and I’m sure followed her intuition and the feelings in her heart telling her to not let her young son get on that ship.

Had he gone on the ship, who knows what would have become of him. Mary Washington’s influence had significant consequences for her son and the entire country (which also influences other countries -so many ripples!).

I tell you that story because I want to remind you
that you never know how huge of an influence you have on others,
or how far reaching that influence may be.

I’m throwing a little sunshine your way today to let you know that somebody is watching you, and listening to you, and learning from your example, and you may not realize the influence you have on them, or where that will ripple out. Be strong, be positive, trust your intuition like Mary Washington did. You got this!

Now I am off to enjoy the day visiting George Washington’s beloved home, Mount Vernon!

Since we now live in Washington, DC, Dean the Dream and I are taking advantage of all these amazing sights that are nearby. I’ve only seen Mount Vernon in photos, so I’m very excited to spend some time there!

Have a great weekend!

Brain Dump - Brain Calming Technique

My favorite Brain Calming Technique

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Do you ever have those days where you feel you have a million thoughts swirling through your head? Yeah, me too. Most days if I’m honest.

There’s one simple trick that really helps me get on top of that overwhelm.

It’s called a Brain Dump.

Of course, this isn’t a new idea, and it may even be something you regularly do, or have tried before. Perhaps today I’m just here to REMIND you to how easy it is to find calm by simply taking what’s in your brain and transferring it to another place. By another place, I mean writing it out on paper, or your computer or an app on your phone.

Personally, I prefer pen and paper because just the act of writing things down can be therapeutic, and is known to help you retain information. However, digital is great if you prefer to keep records that way. What’s important is that you’re freeing up valuable space by moving the excess thoughts into a different storage medium. Ahh, now you’re on your way to CLARITY.

The brain dump process is very simple:

Set aside some quiet time.
Write down everything that’s in your head.
Keep going until you can’t think of anything else.
Write (or type) out all the random thoughts in no particular order or format.
Pause every once in awhile and take a few deep breaths…more thoughts will surface.
Don’t worry if you feel there’s more but you can’t grasp it, you can always come back later and add to it any trailing thoughts.
Now you can SEE all those thoughts and can organize them in a way that makes sense.
I like to get a new paper and categorize all my thoughts into these columns:
Do Soon / Can Wait / Delegate / Let This Go (you’ll come up with your own categories that work best for you).

You’ll find you feel more refreshed and can think more clearly after your brain dump session. Woo-hoo!

Here’s how a Brain Dump can help:

  • It clears your head, kind of like a computer cache.
  • It gives you a sense of control by seeing the info in front of your eyes.
  • It allows you to sort through the information far easier when you can see it written out.
  • It makes it possible to organize the brain chaos into a format that makes sense.
  • It opens up space so your brain can function better.
  • It creates more options and ideas.
  • It helps you to process things and to make plans.
  • It makes those thoughts more readily managed.
  • It makes it easier to gain focus and to be more productive in your work flow.
  • Your thoughts and ideas are now organized…not swirling.

How Often?

Some people do this on a weekly basis, but you may find you need it more or less often. For more peaceful sleep, I actually keep a notebook on my bedside table and write down any “need to do” thoughts before going to bed each night. Knowing those nagging thoughts have been dumped, and that I’ll see them on my list the morning gives me permission to relax and go to bed with a calm mind.

What’s in your head right now?
Maybe it’s time to take a little break for a Brain Dump!