3R Fitness and Nutrition

3R Fitness and Nutrition Jan Barker CPT BCS CES PES | Personal Trainer / Fitness Coach / Nutrition Coach | I specialize in se

Multiple qualifications including: Certified Personal Trainer, Behavior Change Specialist, Corrective Exercise Specialist and Performance Enhancement Specialist

Strong emotions and unresolved conflict that is well hidden may cause what seems to be sudden damage. Healthy relationsh...
08/09/2024

Strong emotions and unresolved conflict that is well hidden may cause what seems to be sudden damage. Healthy relationships require open communication with respect and love.

A clear still day–then an incredibly loud sound. Even the dog jumped. Going outside I saw that a significant portion of the neighbor’s tree had landed on her fence and filled her neighb…

Life intertwines with death and sometimes overlaps. Using creativity and allowing your thoughts freedom to flow, discove...
08/02/2024

Life intertwines with death and sometimes overlaps. Using creativity and allowing your thoughts freedom to flow, discover your feelings. Process next steps to take.

Overlapping or intertwining letters is one technique to convey emotions–to discover feelings.

While using art to journal, use negative space designs to elicit thoughts and emotions. Using multiple techniques as you...
07/25/2024

While using art to journal, use negative space designs to elicit thoughts and emotions. Using multiple techniques as you allow your writing utensil to lead your thoughts, digs deep. Your mind begins to reveal problems and solutions.

Negative Space Designs Reversing the letters and the background is one technique I use to emphasize a word. Rather than coloring or filling in the bubble letter, the space around the letters is fil…

Just be! Exist. Live. Breathe. Take a moment to shout off the noise, put aside the "to do" list and relax.
07/21/2024

Just be! Exist. Live. Breathe. Take a moment to shout off the noise, put aside the "to do" list and relax.

Empty your hands. Set aside your “to do” list. Calm your mind and just “be”.

Sometimes to go fast means to go slow. Rather than scurrying about trying to get it all down, take a moment to pray. Pau...
07/13/2024

Sometimes to go fast means to go slow. Rather than scurrying about trying to get it all down, take a moment to pray. Pause and calmly consider the whole picture. Which tiny piece is priority?

Where does prayer fit into my wellness plan? Another relapse. Goals paused. Plan changed. Hope once again out of reach. I had been on track training for a 5k run. Hiking 4 or 5 miles had become eas…

Discover your power words through creative journaling. Write a personalize affirmation using this words to create belief...
07/10/2024

Discover your power words through creative journaling. Write a personalize affirmation using this words to create belief you will act on.

Power words are your personal promises. They are the words which counter the negative declarations over you. These words give you power to believe not only who you are but who you are destined to b…

Sorting out the lies we believe about ourselves and others can be difficult. Reinforce truth with affirmations, gratitud...
07/07/2024

Sorting out the lies we believe about ourselves and others can be difficult. Reinforce truth with affirmations, gratitude and positive relationships.

Think about the lies you tell yourself–the lies others tell you about yourself. Often those lies are hidden within a deeper truth. That is why it is had to discern the truth from the lie. It&…

There are times we want to ask, "What did I do?" Circumstances are not what we want them to me and we question what we s...
07/03/2024

There are times we want to ask, "What did I do?" Circumstances are not what we want them to me and we question what we should do differently to make a situation better. Creative expression can help us gain perspective.

Recall a time when you were enjoying life then suddenly things went south. The joy of the moment is swallowed up by: unwanted news a mess you did not make a difficult relationship bad weather poor …

Life doesn't always give us what we prefer. In less than ideal times, we get to choose how to respond. How can limitatio...
06/29/2024

Life doesn't always give us what we prefer. In less than ideal times, we get to choose how to respond. How can limitations--physical, mental, etc--be used for good?

What are you doing with your limitations? Baby has enjoyed 17 years of sniffing her way around the yard. In her younger days, she may chase a “ninja” (squirrel or rabbit). Food continue…

Creative journaling may start with random words. The process of creativity allows meaning to reveal itself. Give yoursel...
06/25/2024

Creative journaling may start with random words. The process of creativity allows meaning to reveal itself. Give yourself time. Three words and set it aside. Later inspiration may lead to tiny steps toward solutions....

Creative journaling may start with random words. The process of creativity allows meaning to reveal itself. Give yourself time. Three words and set it aside. Later inspiration may lead to tiny step…

When problems seem unsolvable, try creatively intertwining random words. The process of designing and coloring allows th...
06/21/2024

When problems seem unsolvable, try creatively intertwining random words. The process of designing and coloring allows the mind to rest.

Though trauma sometimes hides, the effects are real. When the reaction to a situation does not fit the situation, try creativity. Your body–your mind may have a message. Art journaling may gi…

Creative journaling uses random even meaningless phrases to unscramble the brain's message. Focus on the process rather ...
06/19/2024

Creative journaling uses random even meaningless phrases to unscramble the brain's message. Focus on the process rather than the result enables the mind to calm. Understanding results

What is your body telling your brain? Is the body speaking to the brain? I was unable to focus. Random thoughts distracted me from the task. I decided to capture one of those thoughts in creative j…

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