Category Archives: Motivation

Five Ways to Incorporate Meditation into Your Work Day

Guest Post By Danielle Mika Nagel

1. Silence before email.

Morning meditations give you a chance at clarity before your mind becomes busy with the thoughts and activities of the day. If your routine wakeup involves checking your inbox in bed, swap your mobile phone for a few minutes of morning silence. Have a comfortable cushion set up in a peaceful area of your home. Make it a habit to come to this spot before you do anything. Sit tall and allow yourself to focus on your breath. Deeply inhale, then deeply exhale. When a thought enters your mind, notice it, then return to your breath. Repeat this exercise for 10 minutes.

2. Skip the coffee, take a breath break.

Finding a place in your office to sit comfortably and meditate may not be practical, so head outdoors. Instead of spending 15-20 minutes in a busy café line up, go for a short walk. Make an effort to be mindful of your surroundings. Take deep breaths and as you exhale visualize yourself letting go of any tension or stress from your day. Return to the office with more clarity and focus.

3. Set an intention.

Just as most successful meetings have a clearly defined purpose, many executives find success in meditation by setting an intention or mantra. Your intention or mantra can be drawn upon at anytime of the day when you are feeling overwhelmed or stressed. When your mind starts to feel too cluttered and your breath gets short, take a few minutes to breath and gently bring yourself back to the day’s intention. Be easy on yourself and try not to judge your meditation.

4. Slow down.

Deadlines and heavy workloads often cause us to rush through daily activities. When you’ve finished your workday, pick one activity and make a concentrated effort to do it slowly. This could mean driving home with patience and awareness. Even letting a few people in “your” lane as you turn on some relaxing music. Or maybe it’s chewing your food several times and really noticing the texture and taste as you eat dinner. Slowing things down and focusing on the present moment will de-clutter your mind and refresh your energy.

5. Move.

Whether you’re tied to your desk, stuck in traffic or caught in meetings, the average Canadian worker spends three quarters of the day sitting. The simple act of moving your body purposefully can be meditative. Go for a short run, do some simple yoga stretches or put on a song that motivates you to dance. The act of moving with intention will force you to get out of your head and into your body.

Danielle Mika Nagel is the Studio Director for the world’s first Chopra Yoga Center in Vancouver, BC. Danielle is certified in Primordial Sound Meditation and has more than a decade of experience teaching. Danielle travels throughout the US and Canada teaching yoga and meditation at events and teacher trainings. For more information join the conversation on or     facebook/choprayogacenter.

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How to achieve your goals!

Today’s article is going to explore goals, goal setting and look at the reasons why people often fail.


I think it’s fair to say that at one time or another we have all set ourselves a goal and failed at it. Sometimes this is because the goal was unrealistic but more often than not it is because although the goal was achievable, the steps and processes needed to get there were not well planned, followed or executed properly.

Let’s think of this another way for a moment: you want to make a chocolate cake with butter crème icing. You have all the ingredients and the recipe book and the oven, but instead of opening the packets, weighing the ingredients, shelling the eggs and mixing everything thoroughly before placing it in the oven, you just dump everything in a bowl (packaging, shell, you-name it, it’s going in!) you don’t stir it, and then you put it in the oven and burn it to a crisp, that’s going to be one disgusting cake! This doesn’t mean that you will always be a failure at baking cakes, it just means that you need to change your approach and follow a number of smaller steps to get to the end result that you want.

It’s about taking things one step at a time and doing everything properly.

The 2 main goals that I find within the fitness community or those first stating out are the following:

1)       Weight loss

2)       Muscle gain

These are both similar in the fact that they require long-term work to achieve but it is easy to become despondent.

To achieve your goals look at the bigger picture first: what is your ultimate dream / goal? “I want to be a Pro Bikini Model”.

Once you have set that initial goal ask yourself how you need to get there? What qualifications / wins / shows do you need to achieve / complete or compete in to be eligible to become a pro?

Look at people who have already achieved your goals. Compare yourself. You need to become your own biggest critic. Look at the stats of people competing at the level that you want to be. How do you measure up? If the leading atheletes have 32” busts, 28” hamstring / quad diameters, defined 6 pacs, then you need to compare that to yourself.
Set yourself a bi-weekly goal of 1/2 an inch loss or gain in your chosen area.
Keep a diary, record your achievements, comment on areas where you’re struggling.

The key thing is to be aware when something isn’t working. If something isn’t working you are wasting your time. That’s not to say you won’t achieve your goals, not at all, what I am saying is that you can’t keep doing the same thing and expect to see a different result.

If something isn’t working, tweak it, change it, try again. Keep a record of your changes and new things you are trying – but don’t change too many things at once!

Overall my advice would be your bigger picture is your motivation, the smaller steps are your goals that will get you to your bigger picture. What you do to achieve your goals are your tools. Make sure you have the right tools.

Train Hard

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Goal Setting Tips for the Fitness Girl


Goal-setting consistently has played a huge part in my success over the years, not only in the fitness world but also in my personal life.

Over these last few years, I have set goals for myself and worked my way through them. It is amazing what you can do when you have a clear mind about what your goals are and what you want out of them.

Whether you are competing soon, need to clean up your diet or want to fit in a bikini for your next beach holiday, a list of goals will help you keep on track and motivated to achieve them.

This is a list of ways that can help you with your goals, whatever they may be.

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I have Witnessed Kindness

Fitness Competition Coaching Help

This year I had the pleasure of attending the Boston Fitness America Championships at Regis College.

I was asked to hand out awards but I decided to attend the entire show to support some of my fellow competitors.

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How to Dig Your Way Out of a Fitness Rut


You love working out. You really do. You love the results, the sweat, the work and the gym!

However lately it has been harder than usual to motivate yourself to get your butt to the gym and really push yourself the extra percentage to get the gains you want.

Ever go to the gym and have a workout that be considered…well a little bit of a “waste of time”?

I have – and I hate it. The number one reason for this horrible phenomenon (also known as : “the fitness rut” amongst other things) can be attributed to low energy levels, which is ultimately caused by OVERWORK.


This includes, but is not limited to, the work, food preparation, cardio sessions, commuting, training, worrying about the kids,  driving…

the list can really go on forever unfortunately. So what is a usually committed fitness female to do?

Here are some Tips:

Try something new other than your usual weights/cardio routine.

Try a dance class, a yoga class, a pump class or even a spin class. Do it for fun, it will take some of the pressure off.

Get more sleep.

Try to schedule your day so you can get to bed earlier and actually get some rest. Your last of motivation may just be your body’s way of saying that it needs more shut eye.

Check out what eating and supplementation has been like.

Have you been relying on too much caffeine and you end up with an energy plummet before your workout time? Maybe try switching out what time of the day you workout.

Read some motivational articles (like right here on

This will help get you emotionally back in the groove!

Take some time off from the gym.

…Let yourself miss it a little bit.

It’s okay to feel like you are in a rut of sorts when trying to achieve your fitness goals. It can be tough to always be “on”. Know that it’s quite all right to be human and that your motivation. If anything, fitness comes with its own community of support systems that are all ready to provide advice and support if you reach out and ask for it. We have all been there.

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