Turino Fitness

Because it's all connected.


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Smiling is better than CHOCOLATE

Smiling is better than Chocolate I said…

“What? Impossible” The response of my daughter to this statement.

But when it comes to our brain’s response, smiling wins out. It creates a powerful loop in that the brain recognizes as HAPPINESS and PLEASURE. This positive feedback loop reinforces feelings of JOY.

Even fake smiles trigger the same loop. So when you’re in traffic, frustrated, irritated, annoyed – try smiling. And hold it. (The yoga instructor in me wants you to add some diaphragmatic breaths too.)

Here’s a FB Live I did on it.

Want to learn some more tools? Join my 10 Days of JOY Challenge. It starts on 8/20. Totally free.

Namaste,
Sarah


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3 Tools to Cultivate JOY

As someone who has been depressed, I know the feeling of depression intimately. I also know that when it lifts – that depression is not my natural state. Joy is my natural state.

Copy of Copy of Copy of The art of being happy lies in the power of extracting happiness from common things. – Henry Ward Beecher

So I started to ask what can I do to support my own JOY? There is a ton of research around the topic of cultivating joy. I really enjoy the work of researcher Emma Seppala who wrote an article in Psychology Today about sharing your joy. I break down the article here:

VLOG – The Power of Sharing your JOY with others

The thing to add into your life to cultivate joy is to SHARE YOUR JOY WITH OTHERS. Here’s are three ways I do this:
1) Three Things and Hi/Lo at the family dinner table. Come together and share 3 things that happened throughout your day. Then one highpoint and then one lowpoint.
2) Gratitude Journal. At the end of your day, bullet point 3-5 things that happened during your day.
3) Share your positive experiences of your day with a trusted person. Want to learn more? Join my free 10 Days of JOY Challenge – SIGN UP HERE. Each day for 10 days a challenge will be sent to your inbox that will help cultivate joy. 🙂

Namaste, Sarah


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Choose JOY

Let’s climb in the ‘way-back machine’ ok? A long time ago I was dating this guy…and, he was a really negative person. Really half-empty. Everything he saw was the world being out to get him. He was constantly the victim of the world, his employers, his circumstances.

I felt like it was my responsibility to fix everything and make his world better. But it wasn’t my job.

Circumstances and people cannot create your joy…YOU create your joy.

Because here’s the cold, hard truth and here is what I told him in the end.

Joy is a choice…choose joy.

We were inherently different people, but what I saw was a world full of loving and smiling people. What he saw was a scary world full of dumb, annoying people. What I saw were simple pleasures and I hung out in the place of gratitude. What he saw was that everyone/thing was out to get/bother/annoy him and doing anything was an uphill effort.

What was the difference between us?

How we look at the world.

That’s it.

The world is like a piece of broccoli (lesson from a great article called “Be the Broccoli” that I can’t find to attribute.) You can look at a piece of broccoli and think it looks delicious, nutritious, and wonderful. OR you can look at it and think it looks disgusting. In the end…the piece of broccoli itself doesn’t change. It’s still just a piece of broccoli. The difference is in your perception.

Joy is a choice. Ultimately, how you perceive the world is your choice.

And you can do some things that set the stage for more and more and more JOY. To cultivate joy. The more you practice these tools, the more you start fertilizing your garden with stuff that makes joy grow.

Want to learn more? Join the 10 Days of Joy Challenge. It’s free and it will teach you some tools to bring joy into your life more and more and more.

How it works. You sign up here. As soon as you sign up – you’ll get a challenge sent to your mailbox every day starting on August 20. All of the challenges are really easy and based in the science of JOY.

Namaste, S
You can get more actionable tools and information over on my Facebook page where we’ll be talking about the science of joy this week.
#10daysofjoy #choosejoy


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10 Days of JOY

Happy August. Are you have a good summer?

Many people around me have been feeling low this summer. Just kind of blah and not very happy. How about you? Have you noticed this?

To help – and for the sheer FUN of it. I blended the science surrounding INVITING JOY into your life with a free 10 Day Challenge (you know how I love my challenges.)

Copy of Join us for a baby shower honoring

It kicks off on August 20. For 10 days, a challenge will be delivered to your inbox. The challenges are EASY and fun and designed to bring more joy and happiness into your life. Sound good?

CLICK HERE TO SIGN UP – FIRST E-MAIL WILL COME AUGUST 20.

My only ask of you is that you share this. There are social media links at the bottom to share this invite. The more the merrier – because truly, the world needs more JOY.

PS – IT’S TOTALLY AND COMPLETELY FREE.

Namaste, Sarah


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The 3 Breath Practice

Stressed?

You are NOT alone.

What does it feel like for you? For me it’s a clenched belly, shortened breath and hunched shoulders.

The irony is that this position of stress makes us MORE STRESSED. When our shoulders hunch over, or body folds forward, our stomachs lock down…all of this makes it impossible to diaphragmatically breathe. Short and shallow chest breaths amp up our sympathetic nervous system – FIGHT! FLIGHT!

This is delightfully compounded by western culture’s obsession with sucking our guts in. Lovely. Let’s create ARMOR around our midsection allowing for an inability to breathe fully and create MORE stress.

Diaphragmatic breath is THE KEY to calming your neurological system and inviting some ease. Diaphragmatic breath invites your parasympathetic system of rest and digest to come online. Yessss.

Try this breath practice throughout the day.
It’ll be a great addition to your life – promise.
🙂
Namaste, Sarah


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Authenticity and Social Media

In the past couple of months or so – I’ve been really trying to show up…in my life, in my work, and…on social media.

It started because I noticed that I wasn’t using pictures of myself…much at at all, because they made me uncomfortable. I SAW that I was editing and curating myself – and it bugged me.

Because I want to show up. I want to be my authentic self. It may not look like you expect or are used to…but it’s real.

So I posted a couple of things that offered the opportunity to push into that edge.

Exhibit A – Me after reading something super emotional.IMG_20170516_074117_667

Exhibit B – Me with bedhead and wrinkles:
IMG_20170708_102409_902

Annndd Exhibit C – Me just being me.IMG_20170713_092153277

I did this to press outward. To show that hey…I don’t wear makeup, rarely have my hair done, and that doesn’t detract from the fact that I have some things to say. It also may, or may not, help people feel that they don’t have to be perfect on their social media posts either.

Because perfection is a drag.

Whatever you decide to do is cool. But wouldn’t it be awesome if we could consider authenticity from time to time? To show that life isn’t perfect. We’re not perfect.

Why?

It humanizes us. It allows for an equalizer. It lowers the f(*&king bar so that it’s set at ‘real’ instead of ‘perfect.’

Click here to see my Authenticity Invite via video.

Namaste, Sarah

 

 

 

 

 

 


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Gratitude Towards Your Body

This week I fell down the stairs and injured my back/hip/tail. I’m in pain and it’s hard to move…

My go-to feeling when I’m sick, injured, laid up – is FRUSTRATED. I’m a physical being who needs to move in order to feel complete. I detest being forced to be still.

I had to teach a class this week – the topic? GRATITUDE for your body. Reframing our negative voices about our body into giving thanks.

Gratitude

Ice Pack, check. Gratitude, check.

As I was sitting there with an ice pack on my a$$…I thought, “Holy crap…thanks Universe.”

Because here was the opportunity to actually stand in my frustration, reframe my attitude towards my body, and then teach a class on it…

So that’s what I did. I centered myself, took a piece of paper, and wrote 5 things that I was grateful for in that moment about my body…

  1. I am strong, so I’m bruised but not broken.
  2. I have padding on my butt which cushioned my fall.
  3. I can still write, create, work.
  4. I can feel pain – which informs my movement and protects me from further injury.
  5. I am courageous in my ability to ask for help.

What are your 5 things?

Gratitude is a powerful tool to bring into your toolbox of Self Compassion. It helps turn your attitude from “UGH this body is too __(fill in the blank)__ or not enough..” to “My body is fantastic and I’m grateful for it. Click here for an actionable step to take right now on your journey of loving the skin you’re in.

Join the Waitlist for the next Love the Skin You’re in course. Click here to get on the class list.
#lovetheskinyourein
Namaste, S