 There's no better time than now to create space to fall back in love with yourself! Start ANY Day! Day 1: Write Yourself a Love LetterTake 10–15 minutes to write a letter to yourself as if you were your best friend. Highlight your strengths, achievements, and what makes you unique. Day 2: Practice Positive AffirmationsLook in the mirror and say three positive affirmations about yourself. Repeat them throughout the day. Day 3: Unfollow NegativityGo through your social media and unfollow or mute any accounts that make you feel inadequate. Follow inspiring and uplifting pages instead. Day 4: Move Your Body with LoveEngage in physical activity that makes you feel good—dance, walk, stretch, or do a fun workout. Day 5: Nourish YourselfCook or order a meal that is both delicious and nourishing. Eat it mindfully and appreciate your body for all it does. Day 6: Set BoundariesSay “no” to something that drains you or doesn’t serve your well-being. Protect your time and energy. Day 7: Self-Care IndulgenceDo something that makes you feel pampered—take a long bath, get a massage, or put on your favorite cozy outfit. Day 8: Gratitude for YourselfWrite down five things you appreciate about yourself. They can be personality traits, skills, or things you’ve accomplished. Day 9: Treat YourselfBuy yourself a small gift, whether it’s a book, flowers, or something that brings you joy. Day 10: Do Something That Sparks JoyEngage in an activity that makes you happy—reading, painting, horseback riding, writing, or anything you love. Day 11: Speak Kindly to YourselfPay attention to your inner dialogue. Whenever you catch yourself being self-critical, replace the thought with kindness. Day 12: Digital DetoxTake a break from social media for a few hours or the whole day. Use the time to reconnect with yourself. Day 13: Celebrate Your WinsWrite down three things you’ve accomplished recently—big or small. Celebrate your progress! Day 14: Plan a Love Letter to Your Future SelfWrite a letter to yourself to read in six months, reminding yourself how far you’ve come and what you love about who you are. Attached is a printable Self Love BINGO card for your 14 Days to Love Yourself Challenge! It’s designed so you can complete activities in any order and mark them off as you go. 🎉 You can print it out and start marking off your self-love wins. 😊💕
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 It's incredible how time moves—another year has passed since I last reflected on my journey of self-love. As I sit down once again, I find myself in a place of even deeper appreciation and understanding for the evolution that self-love brings.
A year ago, I spoke about self-love as a daily practice, one that requires boundaries, patience, and the courage to let go of what no longer serves us. Today, I reaffirm that belief with even greater conviction. The past twelve months have reinforced the reality that self-love is not a destination but an ever-evolving process—one that demands continuous nurturing, especially through life’s inevitable challenges. Embracing Change and Growth Over the past year, I have been tested in ways I never anticipated. There have been moments where old wounds resurfaced, where self-doubt crept in, and where the temptation to seek external validation reappeared. But with each challenge came an opportunity—to honor my growth, to recommit to myself, and to reinforce my boundaries. I’ve come to understand that self-love is not about perfection. It’s about grace. It’s about guiding ourselves back to alignment and recognizing when we fall into old patterns. It’s about celebrating ourselves when we rise and forgiving ourselves when we falter. The Power of Boundaries and Self-Respect One of the most powerful lessons I’ve learned this past year is that self-love means choosing yourself unapologetically. It means prioritizing emotional, mental, and physical well-being, even when others may not understand. It means recognizing that boundaries are not selfish; they are essential. I’ve strengthened my ability to say “no” without guilt and to walk away from situations that compromise my peace. In doing so, I have made room for experiences that align with my highest self and relationships that uplift. Letting go of what does not serve me has allowed me to step further into the life I am meant to live. Confidence and Self-Worth If last year was about discovering self-confidence, this year was about embodying it. I have learned to trust myself more deeply—to embrace my unique path, to listen to my intuition, and to stand firm in my choices. Gratitude has remained a cornerstone of my practice. By focusing on the abundance already present in my life, I have cultivated an even greater sense of fulfillment. I’ve learned that joy isn’t something to be chased—it’s something to be cultivated from within. A Message to Those on Their Journey To anyone still navigating the waters of self-love, I want to remind you: the journey is yours and yours alone. There is no right or wrong way to love yourself, no set path, and no timeline. Be kind, be patient, and be willing to evolve. I hope you continue to build upon the foundation you set. Know that self-love is an ongoing commitment, one that requires intention every single day. As we enter another National Heart Month, let’s remember that our hearts deserve the same care, compassion, and love that we so freely give to others. May this next year bring even more growth, self-discovery, and unwavering self-love. With gratitude and love, Ajia  Here’s a H.E.A.R.T. Workout designed to improve cardiovascular endurance, strength, and mobility while keeping things fun and meaningful. This workout follows the H.E.A.R.T. acronym for structure:
💙 H – High-Intensity Intervals 💙 E – Endurance & Strength 💙 A – Agility & Core 💙 R – Recovery & Mobility 💙 T – Total Body Finish 🔥 The H.E.A.R.T. WorkoutH – High-Intensity Intervals (5 min)💥 40 sec work / 20 sec rest, repeat 3x:
 February isn’t just about chocolates, roses, and Valentine’s Day—it’s also American Heart Month, a time to focus on your cardiovascular health and the emotional wellbeing that helps your heart thrive. Your heart is at the center of your emotional and physical life, and nurturing it can lead to a happier, healthier you. This month, we’re diving into ways to care for your heart, both emotionally and physically, so you can feel your best from the inside out.
The Emotional Side of Heart Health Your heart isn’t just a physical organ—it’s also deeply connected to your emotions. Anxiety, loneliness, and stress, can take a toll on your cardiovascular health, so prioritizing emotional wellness is just as important. Here are some ways to nurture your emotional heart:
Your heart works tirelessly to keep you alive, beating around 100,000 times a day to pump blood throughout your body. Taking care of it is essential, and the good news is that consistent, small changes can make a big difference. Here are some tips to boost your physical heart health:
This American Heart Month, commit to showing your heart some extra love. Whether it’s reconnecting with a loved one, taking a walk, or trying a new healthy recipe, every small step adds up to a healthier, stronger, heart. Remember, your emotional and physical health go hand in hand, so take time to care for both. Let’s make February a month of transformation, where we celebrate progress, and prioritize self-care, and inspire those around us to do the same. Here’s to a happy, healthy heart—this month and always!  The beginning of a new year is like opening a blank book filled with endless possibilities. It's a chance to reflect, reinvigorate, and reset your body, mind, and spirit. As January unfolds, here are some inspiring tips to help you step confidently into the year ahead.
1. Create a Wellness Ritual Your mental and physical health are the foundation for everything else. Make wellness a priority by building a ritual that nurtures you daily.
It’s tempting to aim for an ideal version of yourself, but perfectionism can be paralyzing. Instead, celebrate small wins and recognize that progress is what truly matters. Remember: forward is forward, no matter the pace.
A clear space often leads to a clearer mind. Maybe this is why I obsessively clean.. Use January as a time to tidy up your home and organize your thoughts.
GIVE YOURSELF GRACE GIVE YOURSELF GRACE How many of you hear that from me on a regular basis? Above all, remember to be kind to yourself. Life’s transitions can be overwhelming, and it’s okay to take things one step at a time. Celebrate who you are and honor the journey you’re on.
Commit to learning and personal development. Whether it’s attending workshops, picking up a new skill, or reading inspiring books, January is a great time to expand your horizons.
Relationships are a cornerstone of happiness. Strengthen bonds with loved ones and seek out communities that inspire and uplift you.
Instead of focusing solely on resolutions, consider setting intentions that align with your passions and values. Intentions are less about rigid goals and more about how you want to feel and live. Ask yourself, What kind of energy do I want to bring into this year?
This January, focus on what brings you joy and lights you up. Let go of the pressure to get everything "right" and instead, lean into connection, growth, and possibility. The year ahead is full of potential – and it’s all yours to create. Here’s to an inspiring start to 2025! Want more inspiration? I'm happy to help - I'm just a click away!  As the year winds down, it's easy to fall into the habit of setting big, sweeping New Year's resolutions. Promises like "eat healthier," and “get in shape” sound great in the moment, but they often fizzle out as quickly as the New Year’s Eve fireworks.
Fun Fact. I hate fireworks. So, why wait until The 1st to make changes? Instead, try embracing Right Now Resolutions. RNRs Traditional resolutions often set us up for disappointment. They’re usually tied to the false idea that the calendar has some magical power to inspire change and are too ambitious and too vague. The truth? By mid-January, 92% of resolutions are abandoned because they’re not realistic or sustainable. Seriously, 92%. I wrote a blog on it last year, here's the link along with the grammar/spelling errors that come free. https://www.ajiaclancy.com/blog/how-to-be-part-of-the-8 These goals can feel overwhelming. What we really need is flexibility and self-compassion— not all-or-nothing, rigid commitments. I’ve been there myself. I would vow to hit the gym every day. Then throw in a few sleepiness nights, usually the ones where I lay there panicking about everything I need to get done the next day... I couldn’t stick to my plan, and I felt like a failure. Then I hit what I call the 'Fuck It Wall.' Where I give up. I hadn’t accounted for how much the negative train collected more negative passengers and how it was affecting my body and mind. That frustration pushed me to rethink my approach, and I came up with Right Now Resolutions. RNRs are manageable, small steps I could start immediately, no waiting for a specific date. These little empowering steps help me feel like the EmpowHERed Woman I wanna be. Time for YOU to cue the 2000's Club Bangers or whatever your soundtrack you need and start taking your own empowering steps to help you feel like the Bad Ass YOU Are. RNRs focus on what you can do RIGHT NOW. They’re not about chasing some ideal future version of yourself—they’re about meeting yourself where you are right now. This approach is especially helpful where every day can bring a new challenge. Let’s be honest: some days feel like survival mode. NOT Thrivival Mode. OK OK I made up Thirvival but this is my blog and it makes me happy. Big plans don’t always mesh with the reality of the fluctuation of life. That’s where RNRs come in—they’re designed to fit your life as it it, flexible, and realistic. At least more realistic than my made up words. So what's your 1ST RNR? Mine is to go for a walk and leave today's negative energy in the gutter. Tomorrow I'll decide when I wake up.  Here's a "12 Days of Christmas" workout inspired by the song's format, where each day builds on the previous exercises. You'll end up completing all 12 exercises on Day 12 in reverse order, just like the song! 🎄💪
12 Days of Christmas Workout Warm-Up (5-10 Minutes) Start with dynamic stretches or light cardio (e.g., jogging in place, jumping jacks). Day 1: A 1-Minute Plank Hold a plank for one minute to engage your core and set the tone. Day 2: 2 Push-Ups Add two push-ups to your routine. Day 3: 3 Jumping Squats Perform three jumping squats to boost power. Day 4: 4 Lunges (Each Leg) Step forward into a lunge on each leg. Day 5: 5 Burpees! Get your heart rate up with five full burpees. Day 6: 6 Triceps Dips Use a chair or bench to work your triceps. Day 7: 7 Mountain Climbers (Each Side) Perform seven mountain climbers on each leg. Day 8: 8 High Knees (Each Side) March or run in place, lifting knees high. Day 9: 9 Dumbbell Deadlifts Use a pair of dumbbells for nine deadlifts (or bodyweight for modification). Day 10: 10 Jumping Jacks Add ten jumping jacks for some cardio. Day 11: 11 Russian Twists (Each Side) Sit on the ground and twist from side to side (with or without a weight). Day 12: 12 Bodyweight Squats Finish strong with twelve squats to strengthen your legs. How to Perform the Workout
Cool-Down (5-10 Minutes) Stretch all major muscle groups and focus on deep breathing. Would you like me to customize this for a specific fitness level or target area? Just Email Me [email protected] for A FREE Customized Workout! 🎁  Christmas, err, FITmas, is here, and for fitness enthusiasts, it’s not just the season of joy—it’s the season of FITmas! Whether you’re shopping for a gym-goer, a yoga lover, or someone starting their fitness journey, choosing the perfect gift can feel like hitting the jackpot on a slot machine: rewarding and thrilling. But what’s the most asked-for gift this FITmas? Let’s unwrap the top 4 trends and find out!
1. Fitness Trackers & Smartwatches: The Gift That Keeps You Moving Tech-savvy fitness buffs are all about tracking their progress, and fitness wearables top the FITmas wish list year after year. Devices like the Apple Watch, Fitbit, or Garmin not only track steps, heart rate, and sleep patterns but also provide motivation through challenges, reminders, and goal-setting features. It’s like having a coach on your wrist 24/7! 2. Home Gym Equipment: Convenience Meets Gains As more people embrace the home workout trend, compact and versatile gym equipment has skyrocketed in popularity. Think adjustable dumbbells, kettlebells, and resistance bands—perfect for small spaces yet packed with versatility. For those looking to splurge, foldable treadmills or rowing machines are huge hits, transforming any corner into a fitness haven. 3. Recovery Tools: Because Every Athlete Needs Rest Post-workout recovery is a vital part of fitness, making recovery tools a must-have gift. Leading the pack are massage guns (like the Theragun), foam rollers, and even infrared sauna blankets. These tools ease muscle tension, improve circulation, and keep fitness fans ready for their next workout. 4. Activewear That Performs & Inspires From the gym to running errands, stylish yet functional activewear is a crowd-pleaser. Brands like Lululemon, Gymshark, and Athleta offer everything from squat-proof leggings to sweat-wicking tops. Bonus points if the gear comes in festive colors or includes innovative features like pockets or UV protection! What Makes the Perfect FITmas Gift? The best gifts for FITmas don’t just fit the recipient’s fitness goals—they inspire them. Whether it’s technology to track progress, tools to aid recovery, or stylish activewear to boost confidence, these gifts show you care about their health and happiness. So, what’s the most asked-for gift this FITmas? The answer depends on the recipient, but one thing’s for sure: gifts that celebrate movement, recovery, and wellness are always a hit. What’s on your FITmas wish list this year? Drop a comment below—I’d love to know! 🎄✨ Are you still hunting for the perfect FITmas gift? Let’s chat—I’ve got plenty of ideas to make your holiday shopping a breeze! The G.R.A.T.E.F.U.L.L. workout can be a fantastic way to blend gratitude with fitness, making each move an expression of appreciation for the body, mind, and spirit. Here’s a workout where each letter represents a concept or exercise, aimed at keeping the session both dynamic and fulfilling. Let’s break it down: G – Grounded Glute Bridges
 T – Tuck Jumps or Toe Taps
Feel free to adjust reps and times based on your fitness level, and savor each movement with a grateful mindset. This workout is designed to leave you feeling both emotionally and physically fulfilled!  It's Spooky Season Everyone!
As we dive into the season of ghosts, goblins, and things that go bump in the night, I wanted to talk about something truly spine-chilling—but not in the way you might think. This isn’t about the creepy clowns or haunted houses; this is about the scariest Halloween costume of all: the chiropractor, massage therapist, or physical therapist who refuses to network and believes they can do it all for you. BIG YIKES. It may not sound like a traditional Halloween fright, but for anyone on a journey to better health and wellness, this mindset is downright terrifying! The Real Horror Story: The Practitioner Who Goes It Alone Imagine this: you need a healthcare provider to guide you through your fitness or healing journey. You find a skilled chiropractor or massage therapist who seems to have all the answers—except they’ve got one frightening flaw. They don’t believe in collaboration. They’re convinced they can take care of everything by themselves, without considering the benefits of a multi-faceted approach or reaching out to other professionals. The problem isn’t in their intentions—they want to help, of course—but in their limited approach. By thinking they can do it all alone, they risk missing out on techniques from other disciplines that could make a real difference in your progress and valuable insights. You deserve a team effort when it comes to your health, not a solo act! Why Networking Is the Real Magic Potion for Your Health The truth is, that no one practitioner has all the answers. The best results come when different experts work together to bring their unique skills to the table. Imagine the magic that happens when a chiropractor collaborates with a massage therapist or when a physical therapist joins forces with a nutritionist or fitness coach. It’s like crafting a perfect potion that addresses all your needs, helping you reach your goals faster and more effectively. When professionals come together to share knowledge, you benefit from a comprehensive approach that considers every aspect of your health. Whether you’re managing pain, recovering from an injury, or striving to improve your overall fitness, the best outcomes come from a team that’s willing to learn from and support each other. The Danger of "I Can Do It All" Thinking The idea that one person can do it all is not just unrealistic; it’s a disservice to you, the client. Healthcare and wellness are complex fields, and they require a mix of expertise to truly make a difference in your life. When a practitioner tries to tackle everything on their own, they run the risk of missing out on critical information that could elevate your care. I believe you deserve better than that. You deserve a team that’s always seeking out the best possible strategies to support your health journey, constantly learning, and open to collaboration. You should never have to settle for a provider who’s too afraid or too proud to seek help from others. This Halloween, Let’s Celebrate Collaboration As your coach, I’ve always believed in the power of a team approach when it comes to your well-being. That’s why I surround myself with a network of professionals who bring their perspectives and talents to the table. Whether it’s a chiropractor who understands your spine like no one else, a massage therapist who works wonders on those tight muscles, or a physical therapist who knows how to diagnose that nagging imbalance, together we create a web of support that’s all about YOU. So, this Halloween, let’s avoid the truly frightening mindset of trying to do it all alone. Instead, let’s celebrate the magic that happens when experts come together, each adding their special ingredient to your personalized care plan. My Rochester Area Go To List: Chiropractor Nicholas Prosser Proactive Chiropractic6605 Pittsford-Palmrya Road #E9 Fairport, NY 14450 585-223-1580 Visit our website! Massage Therapist Michelle Mottshaw Offering Limited IN Home Massages Please Email M[email protected] Physical Therapist MVPT Brett Stokoe PT, DPT MVPT Fairport Clinic Manager 1350 Turk Hill Rd, Room 210 Fairport, NY 14450 P: 585-364-0136 F: 585-377-0134 Looking for a different area? Please DM Me and I'd MORE Than happy to make a connection. Happy Halloween, and remember—the real treat is knowing that you have a whole team on your side, working together to help you feel your best! Yours In Health, Ajia Clancy ACE HC & PT |
AuthorAjia Clancy coaches YOU to self empowerment while helping you navigate life towards your health & wellness goals. Archives
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