I choose to be part of the solution.

As many as you know Sheila Turner and I have started a company called F.A.B. Women, which stands for females ascending boundaries. F.A.B. combines fitness and personal development but it is so much more than that…

F.A.B. is a MOVEMENT!

It's a movement about women changing the world for the better.

It's about helping to make the world a better place no matter what kind of contribution you can make --- big or small. 

It’s about waking up each day and saying to yourself, “Today I am gifted an opportunity. What can I do with this day to help myself, to help other people, and to help the world?”. 

It's about striving to be the best version of yourself each and every day.

It's about taking the high road, turning the other cheek, and stepping up to the plate when need be.

Most importantly, it’s about choosing, acting, and living from a place of love.

I am tired of seeing stories about children taking their own lives because life seems too unbearable, because they have not yet discovered their personal power, because they have not yet learned that that their life is a previous gift and they are significant simply because they are born.

Sometimes thinking about the tragedies of life is overwhelming BUT

I choose to be part of the solution.  Each and every day I choose to be a part of a movement that drives myself, and others toward contributing to a greater change in the world. I realize my contribution can be as simple as smiling at a stranger, or taking an extra moment to make a friendly phone call instead of a text, or it can be dedicating time to help a cause I feel strongly about.

We can no longer deny that we are all interconnected. Not only does science prove this connection, but it can be experienced any time you see a child laugh and you automatically smile or when someone else’s bad mood sours your own. Therefore it is our responsibility to tap into our individual greatness and make the most positive contribution to this world that we can.

All of life’s greatest accomplishments started with an idea. Someone thought big. Someone thought about something larger. They dared to let their minds dream and expand in scope.  They pushed beyond the boundary of everyday thought to create a whole new level of thinking.

Maybe it is time that we join these pioneers, these dream builders, these cultural creatives and we create the tomorrow that we dream of today.

With the coming NewYear, it is the perfect time to proactively start to be a part of the life’s solution. Even if that solution is simply to begin with your own thoughts and dreams and desire for contentment. If each individual takes some time and puts forth some effort to discover and work towards what truly makes them fulfilled on the soul level, not a superficial level, but on the soul level, then everyone would benefit and the world will change for the better.

Often it does not take grandiose acts to implement great change but it does takes consistent intentional effort. Small purposeful acts of kindness or meaningful periods of reflection are what creates profound sustainable change in individuals and therefore in the collective whole.

I urge you to take the time to think about what you want, what you really want for yourself, what you really want for those you love, and what you really want for the world.

Write those things down. Brainstorm. Don't hold anything back.

Take note of what excites you and begin with that. Start creating the change that you want to see in yourself and the world can only benefit. What ONE thing can you do today to take a step toward achieving your goal? It may be as simple as contemplating the idea of your greatness. It may be researching a new career or it may be calling a life coach. Start the process now. Don't push it off to an undefined tomorrow.

I would like to leave the world a better place by living the full width and breadth of my life.... what would you like to do?

Veggies Toot Toot

Usually I don't like to toot my own horn but today I am saying "Toot! Toot!"

I was asked to make a meal for my friend who is a vegetarian and I became inspired by a visit to the local vegetable market. I had already taught my sports psyche class followed by teaching boot camp so I didn't have too much time but I decided to see what delicious vegetarian dishes I could make in just one hours time!

I wanted to make a variety of tasty dishes as I wasn't sure what my friend and her husband would enjoy and I wanted to provide something they could take with them to work the next day. My entire meal plan centered around onions and olive oil! Yes, thats right, two onions and some fabulous Extra Virgin Olive Oil was the base for my dishes.

I ended up making Lentil Soup, Crustless Squash Quiche, Tomato Salad, Kale Chips and Roasted Brussel Sprouts. And let me not forget to mention the Banana Chocolate Chip Pecan Bread!

Lets start with one of my cold weather staples - the soup! I simply sauteed an entire onion with a little olive in my soup pot.

Since I already had the olive oil in my hand I decided to grab a baking sheet and drizzle olive oil on the sheet. I rinsed and drained some curly kale and flipped it in the olive oil. I sprinkled it with salt and mixed it all together on the baking sheet. It looked so good I decided to grab another baking sheet and repeat the process with Mushroom and Sage Infused Olive oil. I thought I would do my own little taste test. I threw the pans in the oven (350 degrees) and went back to my soup. FYI- Mushroom and Sage Olive oil is the bomb!

Now back to the soup-  I added a bag of rinsed organic lentils (I used Wegmans) and two cups of water. Next I threw in a handful of carrots and a few celery leaves. No celery leaves on hand? Just season with celery salt, regular sea salt, and pepper. Don't feel like chopping onions? Well then simply buy mirepoix mix in the veggie department of your supermarket. Cook for two hours. If the lentils begin to dry add some chicken broth to moisten. My mother would boil up macaroni noodles and add that to the soup which I loved as a kid.  We would complain about the soup color and then devour it!! (In my opinion adding pasta makes everything better.)

While the soup was cookin' I started chopping the squash for my delicious quiche. I doubled the recipe as I wanted to make sure I had some for my own family as this recipe is too yummy to give it all away.

I mixed 4 cups sliced green and yellow squash, 2 cups Bisquick, 1 cup chopped onions, 1 cup grated cheese (the recipe calls for parmesan cheese but I had an amazing old cheddar I shredded), 1 cup vegetable oil, 8 eggs slightly beaten, salt, pepper, and oregano in a big bowl. I then poured it into a greased 10 x 13 pan and cooked it at 350 degrees for about 40 minutes.

At this point I took the kale chips out and put the Brussel sprouts in. I cut the sprouts in half mixed them with olive oil and seasoned them with salt. Easy Peasy = so gooooood. Of course I had to sample the Kale chips as I feel its my duty to do before I provide anyone with a meal. As I munched away on the addictive chips I thought maybe I am providing too much food..... I'll keep the chips and have them as a whilst- cooking snack. What?! I need my sustenance!! ;)

Next, I quartered and salted 6 firm tomatoes, sliced about 1 cup of onions, threw it in a bowl and added olive oil and oregano. I mixed it all up and threw it in the fridge for the flavors to get to know each other. This salad is one of my favorites. I love to soak up the juice with bread. SOOOOO good. Its like a meal in and of itself.

Finally on to dessert/ breakfast. I took a box of banana bread mix but of course needed to shnaz it up a bit!  I added mini chocolate chips and crushed pecans to the recipe. Served with ice cream it makes a great dessert or served with coffee it makes a great breakfast. Its a two for one!!

One hour up and I feel so accomplished. I am soooo not a cook so if I can do it you can do it! Its veg-tastic, simple, and delicious.

Fab- Negative Thoughts

If I Were Brave

Its been way too long since I have posted but many wonderful things have kept me busy.



My F.A.B Women Fitness business partner Sheila and I are in development of some new and exciting offerings to be coming down the line! As always we will be offering fitness infused with a little bit of personal development but we will be doing it even BIGGER and more FABULOUS than before!!!



In preparation for our new offerings I have been going through some old files and I found this video.  I love the music and hope the pictures inspire you to be brave, to be you, and to step into your inner fabulousness!!

ITS THAT TIME OF YEAR AGAIN! 

 TWAS THE NIGHT BEFORE CHRISTMAS... 

F.A.B Women Fitness Style!

Twas’ the night before Christmas and all through hood

 F.A.B ladies were smiling cause they were feeling so good.

Their stockings were thrown on the bed without care

Cause we all know those things really suck to wear.

The children were nestled all snug in their beds

While visions of iPods danced in their heads.

And I was in the kitchen, sipping a nightcap,

With the book 50 Shades resting in my lap.

When out of the blue there arose such a clatter

I pulled myself away from Christian Grey to see what was the matter!

When, what to my wondering eyes should appear,

But two F.AB ladies full of good cheer.

They were dancing along to music so lively and quick

I thought to myself, “I must join these chicks!”

On tight jeans! On dress skirts! Oh "I look like a Vixen!"

Cause working out and personal development they are a mixin’!

Tone your BODY, Focus your MIND, Enrich your SOUL

While having a blast, is the main goal.

Now I’m rocking it out… though it’s been quite awhile

But it don’t matter cause I shake it Gangnam style

I worked out with F.A.B, I learned quite a bit,

And I feel so much better after experiencing it.

It was getting quite late and the F.A.B girls had to go

Over the river and out into the snow

But I heard them exclaim as they drove out of site…

“Happy Holidays to all and to all a F.A.B night!”

www.fab-women.com

Time for SHOW – NOT TELL By Sheila Turner


Lately it seems as though every time I log into Facebook, Twitter, MSN, etc…I am bombarded with these “10 Things I Want My Daughter, Son, Teenager, Dog… to know posts. Sure, they’re nice and great and lovely and all, and I want the same for my kids, but with each new post, I become increasingly annoyed.

Don’t get me wrong, I do want my daughter to know that she is loved no matter what and that life isn’t always fair. I want her to grow into a beautiful, caring, self-respecting woman just like every parent wants for their child. And I want my teenage son to respect girls and to know that you get out of life what you give to it. As for my dog – I actually don’t have a dog and haven’t seen a post for dogs, but I have a funny feeling one will be hitting the social media scene any day now.

But I have to be honest here. While these posts, whether they’re 10 things, 25 things, or a million things, have all the right intentions and address some pretty important life-lessons, they miss the mark big time on what WE as parents and adults are actually DOING to SHOW our kids that these life-lessons are real and take work, not just words.

Sure, it’s easy to tell someone that they are beautiful and loved no matter what. We can say it over and over and over again. We can print it out, frame it and hang it on our walls, but are we living that way ourselves? Do we TELL our children one thing yet SHOW them the opposite? Do we criticize our bodies and point out flaws in ourselves and others? Are we truly SHOWING them how to be honest, faithful and trustworthy? And when we tell our children that we want them to be strong and healthy, are we SHOWING them the same or are we teaching them by the, “Do as I say, not as I do” method?

I used to think these posts were great but then realized that they never address the fundamental principle of showing by example. We tell our children to be honest, faithful, generous, loving and forgiving. We tell them to love themselves, respect others, and give to those in need, but do we SHOW them how? If we’re not living what we’re preaching, then our words are just words - and our children will see right through those words and learn to deal with life’s challenges the way they SEE us handling them.

We live in a land of excuses and avoid doing the very things we want our children to do. We blame our parents, our upbringing, our challenges, and tell our kids that we are the way we are because of our past. We want them so desperately to NOT be insecure and critical, and out of shape, and stressed out all the time that we resort to lists telling them we want them to live differently. But by NOT SHOWING them how we want them to live, we are simply begging them to be different and expecting them to do so with no role models, no tools and no clue.

So I challenge you to make that generic “10 Things I Want My (Son/Daughter, etc) to Know” list and change it to your very own “10 Things I Am Doing to SHOW My (Son/Daughter) to Know” list. Sit down, take some time, and write out exactly how you’re going to SHOW your child how it’s done.

SHOW how to give to the community.
SHOW how important it is to be healthy.
SHOW how to love yourself and your body.
SHOW how to respect others.
SHOW how to handle a challenge with a level-head.
SHOW how mistakes can become opportunities.
SHOW how to stand up for what you believe in.
SHOW how education is essential in your daily life.
SHOW how you strive to become better every day.
SHOW how you value yourself, your purpose and your dreams.

More showing and less telling makes for a list worth framing!

Be Impeccable With Your Word

There is a book by Don Miguel Ruiz called the Four Agreements. These agreements act as guideposts for a happy fulfilled life. I thought I would share the first agreement with you as I believe in it wholeheartedly.

BE IMPECCABLE WITH YOUR WORD:
 Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

Imagine being so clear in your thoughts that you are able to articulate exactly what you want to say with confidence. Now imagine that the words coming from your mouth are like darts whirling toward the person you are talking to and that those words hit the target. Your words have a direct impact on everyone you meet so it is extremely important to choose your words wisely.

Say out loud the following words: hurt, pain, anger, hate. 
How did that make you feel?

Now say out loud the following words: love, joy, giggles, tomato. 
How did THAT make you feel?

Hopefully you felt the difference. There is an energy around every word you say and every thought you think.

If your mind only focuses on supportive and loving thoughts about yourself and others there is much more room for clarity and positive energy abounds. It will be much easier to stay true to your self and communicate that truth. 

You can easily follow your internal compass when your mind and mouth are not bogged down by what ifs, should of's, and verbal pooh!

So I challenge you to become aware of how you talk to yourself and others. As they say "If you can't say something nice, don't say it at all." And I say "If you can't THINK something nice don't think it at all." Its a waste of valuable mind space!

Joy Pump Pump It Up!

I am so excited to share this video with you because the Journey to Joy book launch, of which I am a co-author, is upon us!! WOOHOO

Initially, I had never given much thought to the word JOY or to what it takes to bring JOY into my life. I was very goal oriented and focused on what goals I wanted to achieve but I never pondered joy before. Well, let me just share that once I started to think about the joy I currently have in my life and how I could bring more joy into the world of Sarah...... well...... SHAZAM! something shifted and there was no turning back.

Its true that what you focus on grows so I challenge you to focus on JOY!! For example, right now, sing out loud or in your mind if your a shy one the words of my boy Rob Base. DO IT!!!! I'll start...

Joy (pump pump it up! ) and pain
Like sunshine and rain

Now you...

Joy and pain
Like sunshine and rain

See?! You can't do it without feeling good!! You may feel silly but silly is joy with a funny bone.

So focus on joy and bringing joy into your life. Give it some thought and follow that with some joyful actions.  Pop some popcorn without the lid on. Buy a children's coloring book and spend 10 minutes a day coloring in it. (You WILL feel happy I swear it) Do whatever brings you feelings of joy!!!!!!

In the words of Mother Theresa ~ A joyful heart is the inevitable result of a heart burning with love.

Love and Joy to you all!

Sarah

My Personal God and a Push- Up Bra

* When I use the word GOD in the writing below I am using it as a general term to represent whatever it is that YOU identify as the Greater Power, Universal Consciousness, or Supreme Being; the Creator of Life, Truth, Love, Mind, Soul, and Spirit.

Let me start off by telling you something very important. YOU MATTER.  Yes, YOU, the person reading this.  You matter!

Close your eyes for a moment and imagine yourself doing what you absolutely love.  What you’ve always secretly dreamed of doing. Go on…. I’ll wait….

THAT is what you should be doing with your life. Are you doing that? Yes? No? Either way I am 100% confident that you are going to do something great with your life. You are… I KNOW you are. If you doubt yourself, you can always think back to me, the author of this blog, and you can say to yourself  “Sarah knows I am going to do something great with my life, so I better get to it!”

Who am I to tell YOU what you are capable of? Well, it’s true, that I am no different than you. I am a human being trying to live through this crazy experience called life the best I can.  I am pretty ordinary. I‘ve earned no Grammy despite my fabulous vocal performances in my shower. I have not been nominated for the Nobel Peace Prize despite my ability to transform three arguing 5 year olds into “BFF’s” within 3 minutes and Sports Illustrated must have overlooked my swimsuit photo.  Muffin-top stomachs are all the rage at the PTO meetings!

I am ordinary. Well, I guess there is this one thing.

Did I mention that God is within me? She is, so I guess THAT makes me pretty special. She resides in the seat of my soul…or maybe I should call it the Laz-E-boy of my soul since she is pretty comfortable there.   She sometimes visits by head and has me questioning all sorts of things. Why are we here? Why is there so much pain in the world? What is my purpose?

She spends loads of time in my heart. I notice her there when I watch my daughter do something phenomenal like take her first step, learn to read, or open presents on Christmas morning.

Sometimes, when things get really tough I think she has gone away because my heart and head feel so cold but that is when I have to remember she is back in the Laz-E-Boy of my soul and she isn’t going ANYWHERE. At least not until my soul has grown, my heart has expanded, or my head has learned a life lesson… and sometimes that can take awhile.

The good news is you have God within you too. Did you know that? I couldn’t read the expression on your face just then… it was either ‘I so get that’ or ‘what is she talking about?’

Personally, it took me a long time to realize that part of her was here all along.  For a long time I thought I alone had ALL the answers and then for a long time I thought I had NO answers and I was just angry most of the time. Now I know together God and I will figure life out. Even when I can’t fully understand why something is the way it is I find solace in our being together. After all, she is GOD, and I am only human. 

Seriously, who am I to think I am going to comprehend the meaning to everything? It’s like the grain of sand understanding a universe of beaches or like my breasts understanding how to reverse gravity. I don’t even attempt to try. It’s impossible. I am just thankful for the push up bra.  Oops! Did I just compare God to a push up bra?  Thank goodness she has a sense of humor.  After all she IS supportive, she pulls me together, lifts me up, and most of the time I don’t even notice her there BUT without her I fall to my knees. Wow, the Miracle bra just took on a whole new meaning!!

Its amazing to think that when I was younger I couldn’t even comprehend such a relationship as the one I am developing with God right now. Back then, God was up at the Altar, and I was in the pew. But I have learned that there is a time and place for everything and the universe presents you with what you need to help you grow at just the right time. She totally knows what she’s doing.

Looking back, I DID always feel an instinctual connection to the universe.  To the environment and the people surrounding me, I just never associated that with God.  Sure, God created it all but because she was up there… I just never realized she could also be down here, over there, in me and in you. But now I think how could she not be in everything and everyone?  I gave birth to my daughter and although she is her own self I see reflections of me in her all the time.

It seems only natural to have a relationship with the source from which you came! So why are there so many spiritual solos (or soul-low as I like to call it)?  Why are there so many people who have turned away from a relationship with their personal God?

What is your relationship with your personal God? What have you done to exercise that relationship to make it stronger and more powerful?

Like I said earlier, YOU MATTER, and I KNOW you are going to do something great with your life. I KNOW this because you have God in you and when you tap into that relationship anything is possible!

Womanizer

Hello!

Here is another video for your at home workout. I am not in my pj's this time and we video'd the song to show you two different angles. I hope you enjoy it and remember more attitude means more calories burned!!!

Now go on with your jammin' selves ;)

Cold Hearted Snake

Finally! Its here for your at home workout enjoyment. Just click on the link and you can rock out in your own home. I will continue to post new songs so you can create a playlist and eventually have enough songs for an hour long workout. And yes, I have no makeup on and I am in my pajamas for this first one. 

Which means you have no excuses -- get your groove on!!

Enjoy!

http://youtu.be/pC554RmY9rM

CLUB F.A.B

I am so excited to have co- founded F.A.B Women Fitness with my soul sister, dancing diva, and business partner in crime, Sheila Turner. I feel a higher calling is taking fruition in a way I never expected..... but I guess thats the way it happens ... life unfolds in ways we can't imagine and thats what makes it crazy fabulous!

I am really looking forward to our next event on Friday April 26 (check out www.fab-women.com for more info) when we will be turning Sheila's dance studio into a dance club for one fun, female bonding, she's a maniac dancing, dorm room flash-backing, evening.  

Preparing for the event got me wondering about how often my friends, my clients, and my class participants feel truly carefree and how often they let go of the day to day self-imposing limiting beliefs that impede them from feeling complete uninhibited joy. My conclusion is not often enough!!!

So I have decided to share some funny, inspiring quotes that I hope will help you feel carefree and help you to let go of any stress you may be experiencing right now..... even if only for a few moments.

Life is short, wear your party pants! Loretta LaRoche

Where there's a will, I want to be in it.

The truth will set you free. But first, it will piss you off. Gloria Steinem

Its the good girls who keep diaries, the bad girls never have the time.- Talullah Bankhead

Now remember you are stronger than you know and you are beautifully unique.... just like everybody else.  HAHAHA!!!

Re-charge, Re-focus, Reveal a Better You in 2013

You don’t have to take life the way it comes to you. You can design your life to come to you the way you want it.

This is your life, your one and only life, and you don’t want to miss any part of it. Lets not only live the length of our life but lets live the width of our life as well.

What is your life going to be? You decide. Starting today. Starting here and now.

Do you ever feel like there isn’t enough time to focus on what YOU want for your life? Do you sometimes get to the end of the day and think where did this day go? What have I accomplished?

Well you have exactly the same number of hours per day that were given to Helen Keller, Beyonce, Mother Theresa, and Albert Einstein.

Are you thinking well they are exceptions or have something you lack? POPPYCOCK!

There has never been another you. You are a once in history event!! You are one of a kind and therefore no one can really predict what heights you may soar. Well there is one person and that person is you!!

You may not be able to see your undeveloped potential, but it is there--- and it is enormous!!!

Decide what’s next in your life and strategize how to get it! Live your life on purpose. The best day of your life is the day on which you decide your life is your own, the day that you realize your life is an amazing journey, and you alone are responsible for the quality of it.

Life is about the choices you make so it is important to choose wisely. One way to make happy healthy choices is to choose your values and let your values be your guiding stars. Your values are personal choices you make about what’s important to you. Being guided by your top values brings immense satisfaction and meaning to life.

Examples of values are fun, communication, beauty, family, friendship, health, wealth, learning, community, faith, integrity and many more. Identifying your lifetime values is a shortcut to identifying your top goals in life.  

Who do you want to be? How do you want to live your life? Take some time right now and think about your top values.

Think Big! Most people don’t aim to high and miss they aim to low and hit! When you hit the end of your life do you want to be one of those people who are glad they did, or one of the people who wished they had?

Start doing things today that will matter tomorrow. Don’t leave this world without giving it your all!!!!

F.A.B CHRISTMAS

HAPPY HOLIDAYS!

SHEILA AND I HOPE YOU ENJOY THE FOLLOWING VIDEO FROM F. A. B WOMENS FITNESS

FLASH MOB

Here's one for the bucket list! Have you ever wanted to participate in a flash mob? Well now is your chance. Join us Dec. 7 at the Malvern Victorian Christmas and dance like no one is watching!! The dance is in the video below. If you have any questions or would like more information contact me at info@sarahcarkner.com. Jingle Bell ya later~

FAB EVENT

Saturday, NOVEMBER 10, 2012


1:00 - 3:00 pm
 

St. Luke's Greek Orthodox Church


35 N Malin Rd / Broomall, PA 19008

Local females are invited to attend an unforgettable event that takes fitness and infuses it with a little bit of personal development!

 www.fab-women.com

Join Entrepreneurs Sheila Turner and Sarah Carkner as they take the benefits of exercise, the empowerment of life coaching, and the fun of a girls night out and turn it into a completely enjoyable experience for your mind and your body. 

The theme presented will be

"Gratitude...7 Ways to Heighten the Quality of Your Life"


 Effective ways to live life more fully with an "attitude of gratitude"



Grab your sneakers and wear your workout clothes as you experience this one of a kind event. All fitness levels are welcome. There will also be: 
Health & Wellness Vendors, FREE take-home gift & goodies,
 and Book Signings by Sarah Carkner, "Empowering Transformations for Women" & Sheila Turner, "Women Living Consciously"

F.A.B is to your workout what the little black dress is to your wardrobe—essential!

For more information on how to sign up for this event, e-mail sheila@fab-women.com, or visit the F.A.B website

http://www.fab-women.com to reserve your spot.

Bah Hum Bug

I thought I would share with you an e-mail exchange between myself and a good friend of mine as I think there are some hidden nuggets of wisdom within it.


She wrote the following:


Remember my rant last year about holidays and how stores are ridiculous with putting holiday stuff out too early, playing Xmas music in October,etc.? WELL, I was just in f--king Hallmark, and their Halloween AND some Christmas stuff is out already. IT'S JULY 25th!!!! 


I don't get it!!!!!!I complained to Manager and told her to tell corporate I was pissed.Why does it anger me so much?!?!?



This was my response:


Well my dear ..... let me play life coach for a moment...

Anger is born out of love of self or others.  When you're angry, it's because you feel that someone or something is somehow a threat to yourself or someone or something you love or value.

If you ask me, putting the items out WAY before its time lessens the impact of the holidays that you love. It takes away from it being special and unique and therefore threatens something you hold dear.

Her response:

You nailed it.  Makes it like any other ordinary day..UGH!!!


I think there is a lot to be learned from this brief e-mail exchange.


1. The next time you become angry over something and your not sure why, ask yourself what is being threatened? What value that you have is being compromised? 


2. Speak up for what you believe in. I commend my friend for speaking up for something that upset her. Knowing her, I am sure she did it in a very kind way... Don't let the feisty e-mail fool you -- she is very polite.


3. Question. Question. Question. Asking questions about yourself and the world around you are what makes things better!! Just imagine if Columbus never questioned the shape of the world, or if Orville Redenbacher never questioned the uses of corn, or if the inventor of Botox never questioned how to fill in wrinkles.... 


We would have a flat,  popcorn-less, wrinkled existence and that is simply no fun!