Karen Barnes | Sport & fitness instruction

Karen Barnes

Phone: +61 418 230 915

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25.01.2022 When you spend your time focusing on what others think, you give up your power to create a life that has meaning for you. Your power lies in what you think about, how you imagine it turning out and the actions you take towards living a life you want. So bring your energy back to yourself.... Decide what you want or how you want your life to be Focus on what you do have control over. Be intentional in what you think, imagine, and the behaviours you undertake. These are resources at your disposal. Make these things work for you. Don’t be a victim of the past create your own future, the way you want to live it. Does this resonate with you? Send me a message if you would like to know more about using your resources to live the life you want.

24.01.2022 The change you seek may require you stepping out of your comfort zone and travelling a different path. It might be exactly what you need.

23.01.2022 Surround yourself with people who support your journey, especially if that journey requires change on your part. Change can require commitment, dedication, or merely deciding with enough energy that you no longer want to live with the current circumstances. When this happens, ensure that you have people around you to support you to make this transition as uncomplicated as possible.... It can be easy to fall back into old behaviours, to allow others to convince you that you might have been misled about wanting a change or to doubt your ability that you can make it work. The company you keep during a transition period can be critical to you moving forward or not, so surround yourself with people who support who you are and the changes you are choosing to make. Have you had previous experiences of unsupportive people in your life? What did you do and what was the best learning from it all? Share below.

22.01.2022 Don't let the fear of something stop you from living a great life.

22.01.2022 The next time you feel a panic attack coming on, try one of these 5 methods to calm down.

21.01.2022 Hurts and disappointments are part of our learning experience. We can learn what is necessary, but we need to be able to let go of what no longer serves us and find the courage to move on. When we do, there will be many more wonderful experiences to enjoy.

19.01.2022 When we continue to think the same old thoughts and do the same things we've always done, we strengthen the existing neural pathways and continue to experience the same reality. Change can occur when we are mindful of what we are thinking, when we change the meaning we are giving something and refocus on what is good in our life. The more we practice this the more it becomes our new norm.

19.01.2022 When we label ourselves as being "stupid" or "hopeless with money" or "bad in relationships" we create mental boundaries that keep us trapped in this very state of being. Instead of saying "I am hopeless with money" turn it around and say "I've not been able to save in the past, but I've decided to start managing my expenses better". All behaviour can be turned around and just because you haven't been able to do something in the past doesn't mean you can't choose to do it differently in the present.

18.01.2022 When you are on your path heading towards your desired destination, be cautious about being blinkered by the familiar ways of doing things. Your path is often about learning and definitely about experiencing and living what is on offer along the way. So remember to stay open to better ideas, alternative routes and new opportunities that present themselves. You never know what is going to show up.... The destination is often not as half as much fun as getting there, so why not enjoy the ride? See more

18.01.2022 So true.........

17.01.2022 Expressing gratitude has a two-way effect, it not only makes the other person feel appreciated it makes you feel great too. Often do you show your gratitude?

17.01.2022 Ever get stuck in a negative loop that keeps replaying in your mind? Maybe something unexpected happened to cause you to experience a rush of painful emotions, which left you filled with disbelief, or cringing with embarrassment. As if, experiencing it the first time wasn’t bad enough, your mind then decides to replay it continuously accompanied by your internal critic who reinforces that this is your entire fault.... Sometimes we think by replaying the scene, we can somehow learn from the situation or not fall for that again. But often we are too attached to the outcome, and we are thinking about the situation from a personal point of view so we might not be seeing a bigger picture that could be available to us if we stepped back and took another perspective. Personally, I find relief from this sort of situation by interrupting the cycle and distracting my mind with something else, such as Physical activity: go for a brisk walk or gym and turn up the volume on your favourite hits. Listen to music (something that reminds you of good times in your life and reinforces that self-belief and sense of accomplishment Watch a movie (one that brings back great feelings, such as an old favourite or something you have been wanting to see) Speak with a friend or someone you trust. (If you are going to speak about the event, ensure it is with someone who is going to support you. Sometimes when we say things out loud, they lose their intensity, and we can put things back into perspective, or your friend might be able to help you see it from an alternative position What do you like to do to interrupt the negative scene from replaying in your mind? . . If thoughts persist and you can’t move the stuck energy, seek out professional help. Sometimes, we need someone else to identify what we are finding hard to deal with, and there is nothing wrong with that.

17.01.2022 Some people seem to naturally rise to the top, they seem to have it all. What's not always evident is the hard work and commitment they put in towards achieving their goals. Looking at others and wanting what they have is fine when it inspires us to grow or expand our consciousness of what is possible for us. It becomes destructive when it gives us fuel to berate ourselves for not being further along in our career or in achieving what we want.... We need a balance of gentleness and understanding of where we are on our path, then we can focus and commit to where we want to go. Be kind to yourself See more

16.01.2022 What are the stories you live your life by? That script you continue to follow each morning when you wake, the one that directs your action, determines how you feel and how your day unfolds? Was it written a long time ago by a much younger you? Maybe it was filled with beliefs about how life is a struggle, and things don't come easy for you? Have your circumstances changed since it was first written? And have there been the necessary updates to reflect these improvements to ...your life? It might be time to look at your story with fresh eyes and some curiosity. You might get a greater understanding of what is running your life; there could even be clues to why you continue with the same old patterns. We get older, and our circumstances can change, but we can continue to live our life according to an old narrative that doesn't have relevance anymore. Don't live following old and out-dated stories. It's your script, leave the stories of the past and start to write new ones that reflect the person you are becoming and the life you want to lead. When was the last time you updated your narrative?

15.01.2022 Our expectations, assumptions and beliefs determine whether we experience happiness, joy, love and self-belief. When they are absent in our life, we need to take a look at what we believe to be true.

15.01.2022 When I was young, I remember being caught in a rift and being taken out to sea. It probably wasn't that far before someone came out to get me; however, the panic of being in a situation where I was not in control and gulping lots of seawater instead of air was enough to make me fearful of swimming in the ocean again. I actually hated the fact that I couldn't bring myself to go deeper than waist height. It was only when I decided that I was tired of letting this fear run my ...life that I began taking steps to conquer the anxiety. If it happened now, I would use different techniques that I have since learnt, but back then it was a matter of going in a little deeper each time, jumping off jetty's and even deep sea diving (with an instructor). The more I went into the ocean, I realised I had more control and could now swim to safety. Life is like that, fears that we experienced in our childhood can still run our lives now. Awareness is the key, and then deciding to do something about it. When we make a firm decision that we are going to do what it takes to move through this fear, freedom happens. What things do you go out of your way to avoid because of fear?

14.01.2022 Negative thoughts are contagious; when they go unchecked, they can rapidly become the dominant force in our thinking causing us to miss all the opportunities in our environment. When we understand that we are not our thoughts we can learn to let them go without believing them. We can recognise them for what they are and choose to think thoughts that encourage, uplift and inspire us. How do you keep check of your thoughts?

13.01.2022 Just a little reminder going into the weekend. Don't lower your standards for anyone or anything. We all want to be accepted that is a part of being human, but don’t let that need get in the way of you doing or saying something that you are not comfortable with.... Surround yourself with people who respect your boundaries, values and can accept your no when you don’t want to do something. When we learn to respect and honour ourselves, others are more likely to show us that respect too. Enjoy your weekend. What have you got planned? I am planning on taking it easy, reading and a bit of gardening, a walk on the beach anything that doesn’t take too much mental effort. How about you? See more

13.01.2022 Who agrees? Don't let anything stop you from experiencing what you have always wanted, its never too late.

13.01.2022 Establishing clear and healthy boundaries is critical for our well being. That means not saying "yes" to things when it comes at an expense to our own health, happiness or it leads to resentment. Learning to say "no" in a loving yet consistent manner may take courage but the more we practise, the easier it becomes.

11.01.2022 Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, anything is possible. - Mandy Hale.... I like the prospect of when nothing is certain, anything is possible. When we don't have expectations of how something should appear we are open to unlimited possibilities and that is exciting. Double tap if you agree. See more

08.01.2022 Life is full of choices, we can either take a chance and experience something new, or we can play safe and remain in our comfort zone. While our comfort zone offers a sense of protection, to our mind, it also can be viewed as an illusion of security. Doing something different doesn't necessarily mean it is going to be unsafe, it is just going to be different from what we are used to.... Don't let your mind fool you in thinking that outside this perimeter you will always be in danger, for what is perceived danger? Something you have not experienced yet? By all means, takes calculated risks, but get a greater understanding of what your mind is perceiving as the danger. I like to write it all down and then work through the points to determine if it is viable. What I usually find is that I have the necessary experience and coping skills to move through the situation that is causing my fear. Don't let perceived fear get in the way of you living a joyful life. #comfortzone #changemindset See more

06.01.2022 Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, anything is possible. - Mandy Hale.... I like the prospect of when nothing is certain, anything is possible. When we don't have expectations of how something should appear we are open to unlimited possibilities and that is exciting. Double tap if you agree. See more

06.01.2022 Do you look at others along their journey and become disheartened as to where you are at? We all do it at some time or other, especially when we are starting something new. but today, ... Instead of comparing yourself to others, bring your attention back to yourself. Focus on what you have in your life and how far you have come Acknowledge your daily victories, journal your wins and the actions you take towards reaching your goals. Go within and seek your inner wisdom (and let the opinions of others wash over you) Speak to yourself using positive and encouraging words. and remember Somethings take time before we start seeing the results we desire. Don't give up. You are doing better than you think See more

06.01.2022 Does the fear of criticism cause you to hide or play small? Everyone has opinions, and most aren’t afraid to voice them. But when the fear of being criticised stops us from using our strengths, gifts, or talents, not only do we not live life to its fullest, but also others miss out on receiving what we have to offer. Don’t be so quick to take it to heart and be offended by it, it's not necessarily true. Criticism actually tells you more about the person giving it than the p...erson receiving it, because those comments are subjective to that person, it's their opinion based on their values, beliefs and experiences. Next time you are criticised, in your mind’s eye move into a third person perspective where you become the detached observer in the situation. You see yourself along with the person who is criticising you and in this non-emotional state determine if the comments are valid. Are the comments useful or are they nasty and rude? People who are scathing are usually hurting inside. Move back into yourself and decide to let it go. It takes courage to go out on a limb and do what your heart desires, but we need people to care less about what others think and live their life being true to themselves. The world needs what you have to offer.

05.01.2022 Sometimes things don’t work out the way we expected them too. We find ourselves in situations that are less than enjoyable, yet we don’t do anything about it. Maybe its the shame of not being able to make it work out the way we thought it would.... But there is no shame in admitting that something is not working out when we have done our best. Find the courage that is deep inside of you and start living the life you were meant to. Endings are a part of life, and you deserve to be happy. So choose happiness.

04.01.2022 I like this way of looking at life. Instead of striving to prove to ourselves and others that we are good enough, we could do the work to let go of old beliefs that make us feel like we are not enough. You have something unique to offer the world, just because the world hasn't seen your swirls of colour and texture doesn't mean that you're going to be rejected. There will be people that will love what you have to offer, but better still you get to live a l...ife believing that you are enough the way you are. What could be more fulfilling than that? See more

03.01.2022 Many of us found ourselves at the centre of taunts and criticism at a young age that we grew up with a lot of self-judgement and harboured the idea that there was something wrong with us and we were unlovable. That’s because as children, we are more likely to accept what others say about us. It's not until we are older that we become more discerning about whether the information is correct or not. Never the less, the seed has been planted to feeling like we are not enough,... This belief can keep us from receiving love from others, from believing in ourselves and from living a happy and fulfilling life. When "I am not enough" is at the root of our thinking existence, loving ourselves can be the hardest thing to do. Yet, it is the most important and often most crucial, as it can work as a healing balm to old wounds and return us to a state of wholeness. When we love ourselves, we don't need to look outside of ourselves for self-validation we accept ourselves in our entirety, flaws and all. We understand that we are human and making mistakes doesn't lessen our value. We can appreciate others and ourselves just the way we are. The journey towards self-love starts with an intention and then a commitment to practice it regularly. When we do this, opportunities, often in the form of challenges, will appear in our environment to help us deal and resolve disbeliefs. That is not a bad thing; we often have to be aware and let go of all unkind and disrespectful behaviour before we can replace the old patterns with compassion and kindness towards ourselves. Once we challenge and erase the old beliefs, we can embed new loving ones. Try out these statements - "I am worthy of love." "I love and approve of myself." "I am loving, lovable and loved." "I deserve love." "I am enough." What are your statements for self-love and approval?

02.01.2022 Are you quick to remember your flaws and limitations but then find it hard to acknowledge those areas you are competent in? While the need for improvement can open doors to learning and can increase our self-esteem for mastering new skills, it can lose value when it becomes an obsession for achievement at the expense of enjoying what comes naturally to us. We are all good at certain things and not that good at other things, but when we take the time to appreciate our streng...ths and enjoy what comes naturally to us, there is contentment of being who we are. You don’t need to prove yourself to anyone else nor do you need to compare. You were born perfect, whole and complete and whether you think so or not, you still are. Enjoy what comes naturally to you; enjoy being you.

01.01.2022 Holding on to grudges from the past. Personally, I think they take up too much space in our lives. They can keep us stuck in old places, limit our ability to trust ourselves and others and can prevent us from opening up to new possibilities and enjoying life. Sometimes we are consciously aware of them other times they reside just under the surface and we might not know why we can't move on but we just can't let something go.... Could it be time to view the bigger picture and think about what you are giving up to hold on to this grudge? What negative emotions are you holding on to that could make room for more pleasurable ones? How would your life be different, if you could let it go?

01.01.2022 Surround yourself with people who see your value.

11.12.2021 Surround yourself with people who support your journey, especially if that journey requires change on your part. Change can require commitment, dedication, or merely deciding with enough energy that you no longer want to live with the current circumstances. When this happens, ensure that you have people around you to support you to make this transition as uncomplicated as possible.... It can be easy to fall back into old behaviours, to allow others to convince you that you might have been misled about wanting a change or to doubt your ability that you can make it work. The company you keep during a transition period can be critical to you moving forward or not, so surround yourself with people who support who you are and the changes you are choosing to make. Have you had previous experiences of unsupportive people in your life? What did you do and what was the best learning from it all? Share below.

06.12.2021 I like this way of looking at life. Instead of striving to prove to ourselves and others that we are good enough, we could do the work to let go of old beliefs that make us feel like we are not enough. You have something unique to offer the world, just because the world hasn't seen your swirls of colour and texture doesn't mean that you're going to be rejected. There will be people that will love what you have to offer, but better still you get to live a l...ife believing that you are enough the way you are. What could be more fulfilling than that? See more

27.11.2021 When you spend your time focusing on what others think, you give up your power to create a life that has meaning for you. Your power lies in what you think about, how you imagine it turning out and the actions you take towards living a life you want. So bring your energy back to yourself.... Decide what you want or how you want your life to be Focus on what you do have control over. Be intentional in what you think, imagine, and the behaviours you undertake. These are resources at your disposal. Make these things work for you. Don’t be a victim of the past create your own future, the way you want to live it. Does this resonate with you? Send me a message if you would like to know more about using your resources to live the life you want.

23.11.2021 Just a little reminder going into the weekend. Don't lower your standards for anyone or anything. We all want to be accepted that is a part of being human, but don’t let that need get in the way of you doing or saying something that you are not comfortable with.... Surround yourself with people who respect your boundaries, values and can accept your no when you don’t want to do something. When we learn to respect and honour ourselves, others are more likely to show us that respect too. Enjoy your weekend. What have you got planned? I am planning on taking it easy, reading and a bit of gardening, a walk on the beach anything that doesn’t take too much mental effort. How about you? See more

09.11.2021 What are the stories you live your life by? That script you continue to follow each morning when you wake, the one that directs your action, determines how you feel and how your day unfolds? Was it written a long time ago by a much younger you? Maybe it was filled with beliefs about how life is a struggle, and things don't come easy for you? Have your circumstances changed since it was first written? And have there been the necessary updates to reflect these improvements to ...your life? It might be time to look at your story with fresh eyes and some curiosity. You might get a greater understanding of what is running your life; there could even be clues to why you continue with the same old patterns. We get older, and our circumstances can change, but we can continue to live our life according to an old narrative that doesn't have relevance anymore. Don't live following old and out-dated stories. It's your script, leave the stories of the past and start to write new ones that reflect the person you are becoming and the life you want to lead. When was the last time you updated your narrative?

04.11.2021 Who agrees? Don't let anything stop you from experiencing what you have always wanted, its never too late.

20.10.2021 When you are on your path heading towards your desired destination, be cautious about being blinkered by the familiar ways of doing things. Your path is often about learning and definitely about experiencing and living what is on offer along the way. So remember to stay open to better ideas, alternative routes and new opportunities that present themselves. You never know what is going to show up.... The destination is often not as half as much fun as getting there, so why not enjoy the ride? See more

16.10.2021 Holding on to grudges from the past. Personally, I think they take up too much space in our lives. They can keep us stuck in old places, limit our ability to trust ourselves and others and can prevent us from opening up to new possibilities and enjoying life. Sometimes we are consciously aware of them other times they reside just under the surface and we might not know why we can't move on but we just can't let something go.... Could it be time to view the bigger picture and think about what you are giving up to hold on to this grudge? What negative emotions are you holding on to that could make room for more pleasurable ones? How would your life be different, if you could let it go?

11.10.2021 Are you quick to remember your flaws and limitations but then find it hard to acknowledge those areas you are competent in? While the need for improvement can open doors to learning and can increase our self-esteem for mastering new skills, it can lose value when it becomes an obsession for achievement at the expense of enjoying what comes naturally to us. We are all good at certain things and not that good at other things, but when we take the time to appreciate our streng...ths and enjoy what comes naturally to us, there is contentment of being who we are. You don’t need to prove yourself to anyone else nor do you need to compare. You were born perfect, whole and complete and whether you think so or not, you still are. Enjoy what comes naturally to you; enjoy being you.

04.10.2021 Sometimes things don’t work out the way we expected them too. We find ourselves in situations that are less than enjoyable, yet we don’t do anything about it. Maybe its the shame of not being able to make it work out the way we thought it would.... But there is no shame in admitting that something is not working out when we have done our best. Find the courage that is deep inside of you and start living the life you were meant to. Endings are a part of life, and you deserve to be happy. So choose happiness.