The Well- Pilates & Performance

We have the potential to change the world. Our presence in the world makes a difference. We are not an accident. There are things we are meant to accomplish, our own beautiful light to shine, and people to inspire. We shouldn’t hide our gifts and talents because we can’t see our worth. Nothing anyone says or does can change our value. It’s not earned, it’s been given to us through grace.

We have to stop talking to ourselves like we would speak to our enemies. Give ourselves love and grace, start speaking with kindness and encouragement to ourselves. You were made with care and perfect design by a loving creator. Find joy and truth in that fact today. You are YOU and that is your super power. Go shine your unique and beautiful light into the world.

Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world. Lucille Ball







Psa 139:13–14 For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made;your works are wonderful,I know that full well.

HerScan will be back at The Well February 18th! Go to www.HerScan.com to schedule your appointment!

We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle

How ya doin? Resolutions are much easier to make than to keep, and a few weeks in, many of us have abandoned our resolve and settled back into our old habits. This is in part because the finish line is so far away.

We gain a lot more ground if the focus is on the right daily habits. Small steps lead to success. While it may seem like a slow start, these small incremental changes make it easier to stick to new habits and increase the likelihood of long-term success.

Change is hard especially habit change. Even if you have already slightly veered from your goal to begin a new plan or program it’s ok. Begin again today. Pick one thing you CAN change and do that today.

Discipline is choosing between what you want now and what you want most. Abraham Lincoln







Psalms 139:14 I will praise thee; for I am fearfully and wonderfully made: marvelous are thy works; and that my soul knoweth right well.

Chloé Giancola Photography

Are you content? Life can throw some punches but when we count our blessings we can see the good in every day. I saw this poem the other day and it is such a good reminder…

Drinking From The Saucer
by John Paul Moore
I’ve never made a fortune,�And I’ll never make one now�But it really doesn’t matter�‘Cause I’m happy anyhow�As I go along my journey�I’m reaping better than I’ve sowed�I’m drinking from the saucer�‘Cause my cup has overflowed��I don’t have a lot of riches,�And sometimes the going’s tough�But with kin and friends to love me�I think I’m rich enough�I thank God for the blessings�That His mercy has bestowed�I’m drinking from the saucer�‘Cause my cup has overflowed��He gives me strength and courage�When the way grows steep and rough�I’ll not ask for other blessings for�I’m already blessed enough�May we never be too busy�To help bear another’s load�Then we’ll all be drinking from the saucer�When our cups have overflowed

May your cup overflow and you drink from the saucer!







Jam 1:17 Every good gift and every perfect gift is from above, and cometh down from the Father of lights, with whom is no variableness, neither shadow of turning.

If someone tied your hands and feet, restricting you from accomplishing the things you wanted to do, you would be angry, scared, and frustrated. We often bog ourselves down with things that hold us back. Fear, doubt, procrastination, drowning our sorrows. These actions and thoughts can sabotage us from our intended goals.

We might be on track for a bit and when we don’t see success quickly, or we hit an emotional brick wall we move into instant gratification mode. Then guilt sets in, we beat ourselves up, then loop back around to good…rinse and repeat.

Maybe now is a good time for some personal reflection so we can leave the struggles in the past. It’s ok to slip up, we all do. Falling off the wagon is totally normal but we can pick ourselves up, dust off and get right back on track. Don’t let it define your present. Two steps forward and one step back is still progress.

The strongest people are not those who show strength in front of us, but those with battles we know nothing about. Unknown







Isa 40:31 But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles;they shall run, and not be weary;and they shall walk, and not faint.

Are you a new year resolution person. Did you set some goals to change things this year? There is something exciting about starting towards a fresh new journey. Often that means there are some habits we might want to leave behind. Could be just a less intentional season has taken you into auto-pilot. Same grind, different day...and you just need a new look on life. Let’s leave all this behind.

•Fear of trying new things.
•Wasting emotions on things that don’t mater.
•Comparing our life to others.
•Prioritizing people who treat you like an afterthought.
•Second guessing your worth.
•Over explaining when no is the answer.
•Not giving yourself some grace.
•Not remembering how far you have come.

Whether you have had a strong start going into this new year or a little tattered and torn from the season behind you, we can always make adjustments and redirect. Wherever you are in life right now, you will find your way.

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. Thomas Edison







Phil 3:13 Brethren, I count not myself to have apprehended: but this one thing I do, forgetting those things which are behind, and reaching forth unto those things which are before,

Not a single one of us goes through life without being wounded. It’s out of the darkness that we see the brightest light. When we choose to avoid the pain or suppress it we don’t learn from it.

If we avoid the pain, we avoid the potential growth we will gain. Don’t be afraid of the darkness. If there is no darkness the dawn will never come. The scars created from the pain of our past gives us the strength for the future we face. The lessons we have learned make us the person, partner or parent we are today, flaws and all. We should do our best to heal from those hurts and grow stronger every day.

The past breakups, illnesses, injuries, abandonment or failures don’t define us they refine us. Those scars don’t have to stop us. They are our testimony, our story, our power. We don’t have to hide them, everyone has scars. You are stronger than you think. Your best is enough.

In my life, I’ve lived, I’ve loved, I’ve lost, I’ve missed, I’ve hurt, I’ve trusted, I’ve made mistakes, but most of all, I’ve learned. Unknown







Phil 3:13 Brethren, I count not myself to have apprehended: but this one thing I do, forgetting those things which are behind, and reaching forth unto those things which are before...

Thinking the journey will get easier is a bit faulty thinking. When we wish for it to be easier that actually gives us the perception of it being even harder. Our goal is to make ourselves more able and capable. Growing through struggles and thriving along the way.

Acceptance is key. Yes, it’s hard.
Commitment to the process and overcoming obstacles is tough. Making it our mission to prove it to ourselves is challenging. We can do it. Be driven with determination and vigilance in the pursuit of the goal.

We have nothing to prove to the world. We have a lot to prove to ourselves. Don’t give up on you. I pray you find the courage to commit and continue. Others are watching and learning. Be a light and encouragement for those who come after you. Your best is enough.

It’s your reaction to adversity, not adversity itself that determines how your life’s story will develop. Dieter F. Uchtdorf







Jer 29:11 For I know the thoughts that I think toward you, saith the LORD, thoughts of peace, and not of evil, to give you an expected end.

Habits are built from repetitive actions that reflected in your life. The good, bad and ugly. Some disregard small actions because they feel insignificant and, seemingly don’t appear to directly benefit us. Going above and beyond means you are holding yourself to a higher standard. This can carry over to your personal and professional relationships. Life can be so much more if we just put in a little extra effort. Do you go the extra mile? Are you striving to be GREAT or are comfortable with mediocrity?

Don’t settle for less than exceptional. You are worth the work it takes to be extraordinary. Believe in yourself and go after your goals with all that you have. Every moment of each day is your choice to be extraordinary!

There are no traffic jams when you go the extra mile. Zig Ziggler







Col 3:23 And whatsoever ye do, do it heartily, as to the Lord, and not unto men;

Chloé Giancola Photography

Wayne Dyer has said, you’re a human being, not a human doing. You are always making some kind of impact with your choices. Why not focus that energy into being kind, full of grace and love?

Each day is a new day with a fresh start. We can leave a legacy of grace, something to be remembered by. Everyone has the ability to make an impact. There are many ways big and small that we can make a difference to those around us.

•Leaving kind words-Instead of just clicking away after enjoying a post, video or a picture take a moment to leave a kind word.

•Focus on others-Start really listening. People crave attention. Don’t be afraid to love on others.

•Express Gratitude Daily-Sharing your joy and gratitude helps lift others up.

•Share Your Story-Your part to play in this world isn’t insignificant. You never know who’s life you could change by knowing they aren’t alone.

•Be kind to others-In this busy world we tend to forget that kindness goes a long way.

We can and should make positive efforts to leave the world a better place. The world is waiting for YOU to shine!

How do we change the world? One random act of kindness at a time. Morgan Freeman







Eph 4:32 And be ye kind one to another, tenderhearted, forgiving one another, even as God for Christ’s sake hath forgiven you.

Growing a plant to be healthy is a challenge if the soil is bad, the climate is poor and you don’t water it. With rich soil, the right amount of sunshine, fertilizer and water the plant will grow and bloom and become strong and beautiful.

Your mind and spirit are like that plant. If we allow ourselves to absorb negativity, hostility and bad attitudes we will have difficulties making progress, be unhappy and tend to look at the world with bitterness.

Surrounding ourselves with grace, positivity, and understanding. Exposing ourselves to what is possible. Filling our minds with knowledge and wisdom. These are the choices that bolster, motivate and allow us to absolutely sparkle in this world. Reflect on those you choose to be around. Are they positive people that encourage you and cheer you on? Your choice of soil, water and fertilizer will either help you grow or cause you to wilt. Choose wisely.

Spread love everywhere you go. Let no one ever come to you without leaving happier. Mother Teresa







Prov 15:13 A merry heart maketh a cheerful countenance: but by sorrow of the heart the spirit is broken.

Being nice to those around us can strengthen our relationships and give us more satisfaction in our life. Being kind is the willingness to fully celebrate someone else’s successes. A kind word, a smile, opening a door, or helping a neighbor can all be acts of kindness.

Giving a sweet compliment, sending an email or text thanking someone, telling someone they are special to you and you appreciate them can make someone’s whole day. Oh friends this road of life can be tough but if we can be sweet to each other maybe the weight of the world will be just a little easier to carry.

I expect to pass through life but once. If therefore, there be any kindness I can show, or any good thing I can do to any fellow being, let me do it now, and not defer or neglect it, as I shall not pass this way again. William Penn







Gal 6:10 As we have therefore opportunity, let us do good unto all men, especially unto them who are of the household of faith.

Chloé Giancola Photography

Peace is one of the most important qualities we need in our life. The lack of it can make it so hard to appreciate all of the blessings in life. Happiness is good and most of us are trying to achieve the goal of being happy but, happiness can fade with negative circumstances. Peace is not affected by the highs and lows or good and bad.

To help us find peace we can focus on experiences rather than things, and what is meaningful in our life. Choosing to be intentional about taking time for ourselves, creativity, prayer and spirituality. Making time for relationships, friends, staying active, healthy and well. These things can reduce our stress levels and increase endorphins, moving us toward the peace we desire.

Life isn’t about waiting for the storm to pass...It’s about learning to dance in the rain. Vivian Greene







John 14:27 Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither let it be afraid.

When you think you have nothing left is when we should dig deep. That’s where the magic happens. the growth starts. Your biggest wins happen in the moments when you think you have nothing left. Remember your why. It will be your guiding star that will keep you going even after a rough day.

Step out again.
Take another risk.
Make another call.
Do the next thing.
Win another day.
Some days are not gonna go your way.
Push through. No matter how beaten down, tired, or frustrated, feel. Don’t let the bad days win.

Somewhere in the midst of smudgy maps, following waters, surviving the storms, and deep, deep digging.. treasure is found. Debby Ryan







Isa 43:2 When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

Writing out some goals is a new year tradition for lots of people. It is quite satisfying to check off the things on your list. Does your to-do list make you feel good? We could all use a little boost and a positive reminder when the chaos of the world, self doubt and fear starts throwing us off course.

Maybe you want to add these to your list…
Your Best is Enough
What you do is not who you are
It’s ok to not be perfect
Your possibilities are ENDLESS

Affirmations are crazy powerful. By saying, hearing or writing a positive thought, you tell it to your brain over and over again until you actually believe your affirmation. Put some positivity on the top and bottom of your list. This way, you will start your day with a positive outlook and fall asleep on a positive thought. Praying your year is filled with blessings, love and laughter.

If you think you can do a thing or think you can’t do a thing, you’re right. Henry Ford







As a man thinketh in his heart, so is he. Prov 23:7

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Since we all have different goals and dreams for the future, getting clear on our vision will help create a path that feels the most fulfilling. I’m not sure about you, but I don’t want to face the end of my days feeling like I let fear hold me back from doing big things. Instead of pushing the limits of what we can do, the fear of the unknown causes us to stop short, because we don’t see the end result.

We should dismiss the lies that we aren’t good enough or strong enough. I firmly believe God made each of us for more. He can help bring us to our highest potential if only we trust and believe. The crazy thing is, when we go for it each day, working to reach our full potential, we realize there is always more we can achieve. We can set newer, better goals because the ripple effect of our effort makes the flow forward faster and stronger. God can and will produce a masterpiece through you if you have the determination to see your dreams come true.

Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford







Prov 16:9 A man’s heart deviseth his way:
but the LORD directeth his steps.

I don’t know who needs to hear this...maybe it’s you. One of the kindest things you can do for you, is to interrupt the negative narrative going on in your head. The negativity in the world can seep into our daily self talk. Our thoughts and beliefs we hold about ourselves are what shape our feelings, our behaviors, and influence our experiences with the world. Life isn’t perfect, but we have the power to decide what we focus on. That choice can change an undesirable situation into a lesson that moves us forward towards our best life.
Take charge of your thoughts.
You are absolutely amazing...
You are loved...
You are more than enough!

When we let the expectations of others or our own unreasonable self expectations rule, we silence the power of our Legacies. unknown







Isa 41:10 Fear thou not; for I am with thee: be not dismayed; for I am thy God: I will strengthen thee; yea, I will help thee; yea, I will uphold thee with the right hand of my righteousness.