One Task at a Time!

If eating in calorie deficit feels a little too overwhelming at first, then just start by committing to eating more veggies or hitting a protein goal.

If going to the gym feels too overwhelming at first, then just start by getting your step count up each day.

If drinking 3 liters of water a day seems too overwhelming at first, then just start by committing to drinking a glass more than usual.

You don’t have to be perfect from the get go.  You just need to take some form of positive ACTION. 

And anytime things feel overwhelming. Just remember.  One thought at a time.  One day at a time.  One task at a time.

You got this!

#angelacaprignocoaching #mindovermatter. #onestepatatime  #lifecoaching  #nobettertimethannow.

Trust the Process!

It’s not a goal that takes you from point  A to point B.  It’s the step by step, daily tasks that you repeat over and over and over again.  For weeks, months and years.  It is a journey.
A mistake I see with goal setting is there is too much emphasis on the destination and not enough emphasis on the process.  
A reason I can stay in shape all year round is because I focus on the daily tasks.  I learnt that it’s the foundation of our habits and behaviors that build the body and keep it running, not the goal to get to the end results. 
The process that leads me to the end goal is doing the little things day in and day out.

–       Tracking and complying to my nutrition
–       Training and adding progressive overload
–       Managing sleep and recovery.  Work hard to Play hard!
–       Hitting activity goals (steps/cardio) daily.
–       Pre-planning and being organized.
–       Tracking my results and reflecting on my process, what worked and what didn’t.
The goal doesn’t make you disciplined, the process does.
The goal doesn’t build character, the process does.
How we measure if you are successful? 

​​You measure how well you follow the process and you address what is working and what needs more work. 
When it comes to creating your goals, understand that the goal is the end point.  To get to the end point you have to start from the beginning, one step, one task at a time.
Trust the Process and know you need to follow it day in and day out. 
​Are you Ready?

If you want to learn how to get fit and be healthy by working hard and making changes come join me today! 

Come join for a 12- week program to become Stronger, Leaner and have more energy than ever before.

This 12-week program includes, lifting routine, nutrition guidance and cardio to get you to your goals.

#angelacaprignocoaching #lifecoach #whatspossible #mindovermatter #weightloss #stronger #Justbeyou #trusttheprocess

The Time is NOW!

You’re not waiting for the perfect time, but your own readiness.

The perfect time is an ego-built belief that keeps us held down in our current situation.

It prevents up from taking action and evolving into a state of growth.

Time becomes the right time when you’re ready for it to be right, when you’re ready to take action and step into your greatness.

Waiting doesn’t change anything.

Time is exactly the same and it’s going to pass whether or not you make a move. 

Allow me to meet you where you are, collaborate with you, and develop systems to help you step into greatness.

Deep down in your unconscious, you know what you’re meant for. 

You know where you’re headed. 

When you are ready step forward, let me guide you to become great and get you to your goals. 

“Nothing that is for you can escape you.  It can only be postponed.  When you are ready to do the deep dark shadow work, will it then propel you towards your goal with purpose.  Find what ignites you.  Find what this world so desperately needs from you!  You are needed, necessary and enough.  Do the work now, since tomorrow is never for certain. “

#angelacaprignocoaching. #dowork. #timeisnow. #mindovermatter.  #weightlossjourney.  #lifecoach.  #accountability.  #wecandohardthings. 

Living life to the fullest!

Living life to the fullest!

“If you don’t leave a little room to indulge and celebrate, then what’s the point in life.”

One of my mottos in life is, work hard, play hard. As hard as I work in my business, and train in the gym, I equally love celebrating life and having fun with vacations, meals out, and alcohol. You can’t work as hard as I do without taking some downtime to enjoy the fruits of my labor. But, one of the questions I get asked the most is how I can live my life like this, while still staying lean all year round.

How do I do it? It’s actually very simple. I live life with balance. Ninety-percent of my lifestyle choices are taking me towards my goals, keeping ten-percent to enjoy something indulgent. Because otherwise, what’s the point in life? When the body is kept strong through daily exercise, strength training, and a nutritious diet, it can handle alcohol and excess calories from time to time! We’re not here to be perfect. We are here to live life joyfully and have fun.

So work hard, but remember to play hard too. You deserve it.

Have a fabulous week ahead!

You are only Human!

You are only Human!

You’ll have good days, bad days, overwhelming days, “too tired” days, I am AMAZING days, I can’t go on days, But, every day, you continue to show-up – YOU’RE WINNING.

Here are some simple strategies that I find helpful when I’m having a rough time: And, yes even I fall short on some days.  

Positive visualization is great if you’re stressed or anxious about a specific upcoming situation.  Shut your eyes. Take one deep breath.  In that breath visualize a positive outcome – scoring the winning try, acing a job interview or exam, nailing that first pull-up you never thought you could do. 

Controlled breathing is useful for acutely stressful situations.  Close your eyes and for 20 seconds, just count the number of sounds you hear.  We can sometimes let things spiral out of control.  This might not fix the problem but it will give you a short reprieve from toxic thoughts and help to reground you. 

Apply the 90 second rule.   Whatever you’re pissed off about.  Whoever your angry at.  Feel it all.  Acknowledge it. Then let that sh*t got, or try too.  Find something to be grateful for within 90 seconds – anger and fear cannot coexist with gratitude.

Energy clearing.  I use this if ever I get emotionally overwhelmed by other people.  Close your eyes.  Imagine that you have little cords attaching you to that person.  Take a deep breath and visualize cutting the cords.   Then reclaim your mojo.

Give yourself a pep talk to remind yourself that one bad day does not mean a bad life.  “This situation is not forever.”  This sucks but you can get past it at some point.  Allow yourself to be sad/anxious/scared.  And something a friend just told me the other day – I’m a strong person deep down inside. I GOT THIS!

Do a random act of kindness.  I do this every-day with my job.   But is because I help people day in and day out.  I also feel you need to put yourself first.  I do not do a good job with this, but one can only get better.

And finally, it’s ok if some days are just f*cked and can’t be salvaged.  Not every day can become a good day. And that’s what bed is for.  Sleep can be a game changer. Don’t let a sh*t day today ruin a perfectly good day tomorrow. 

#mindovermatter #positivevibes #empowered #behuman #angelacaprignocoaching #dohardthings #itsoktohavebaddays #lifecoaching

Effort Can’t Be Fooled!

Effort can’t be fooled

“Wherever you go, there you are. How you do something is how you do everything.”

In life, how you do something is how you do everything. Every client I train, I know who clearly hasn’t done the work or followed the plan to the letter, and who try to “fool” me into thinking they have worked harder than they have. They pull up their underpants to tuck in the stomach roll. They pull down their bra to hide the extra roll. They suck in their stomach to the point of asphyxiation, trying to make it seem like their transformation is worthy of a prize. (This plan never works, by the way.)

Think about it for a second. Who are they actually trying to fool? Myself, or yourselves? And perhaps a better question is, why would you want to? Why would someone want to pretend that they’d done more work than they had? Perhaps a better strategy would be to examine where they failed and rectify the situation so they do better next time. This will mean you’ll probably experience success worthy of a prize.

With working out, you get exactly the results you deserve, not the results you desire. If you’re going to try to cheat with not doing the cardio like you should, you’ll also try to cheat on your diet. Remember, how you do something is how you do everything. Looking at your need to cheat and working to transform it will afford you much more success in life than the cheating itself.

Getting the results will be hard, no one said it would be easy.  If it was easy, everyone would have a 6-pack stomach.  Trust the process, follow the plan and everything will workout like it should.  Mind over matter, you have to be willing to do the things most people are afraid to do.  

#angelacaprignocoaching #dohardthings #mindovermatter #trusttheprocess #resultsspeakforthemselves

Do you Eat to Workout, or Workout to Eat?

Breaking free from food rules

“There is no such thing as good or bad food. There is simply food that moves us towards our goal, and food that moves us away.”  Truth!

Food is neither good nor bad, it’s just food. All food has calories and macro and micronutrients. All food is derived from nature. It’s the meaning we place on it which makes it good or bad. And most of the meaning we place on food is not objective, it’s based on our subjective feeling about it, which comes from rules we learned during childhood, most of which are derived from fear.

Think about it. How many times where you punished or scolded for eating something that was “bad” for you? Did the adult who punished you ever take the time to explain why it was bad? Probably not. That’s because when we feel the urge to punish someone, it’s because seeing them do that behavior has triggered a bad feeling in us, unconsciously. So, we have the urge to stop them from doing the behavior so that our bad feeling can go away. I correct you outwardly, as I correct myself inwardly.

Our rules around food are learned from our parents, whose rules were learned from their parents. How we determine which food is bad and which is good, usually comes from how we were punished as a child. When we are punished for eating too much sugar for example, we learn that sugar is bad. So, when we eat it as adults, the moment of pleasure is very quickly replaced by a feeling of guilt or shame. Most of this behavior is unconscious. But food becomes good or bad based on how it makes us feel. Not on an objective meaning that is measurable in reality.

So, what would be a better way to view food? Given that all food has calories and macros, the only way we could label food good or bad is if it moves us towards or away from our goal. If I have a goal of eating 1800 calories per day to burn body fat for my wedding, and I choose to eat a pizza that pushes my calorie intake to 2200 for the day, then I could label that pizza as bad because it moved me away from my goal. Similarly, if I choose to eat six pieces of highly nutritious fruit, and that choice pushes me to eat 2000 calories that day, that fruit would also be bad. It’s not the food that is bad, it’s whether or not the choice to eat it moves you towards or away from your goal.

The takeaway? If you’re not working towards a measurable goal, food is neither good nor bad, it’s just food. I stopped binging when I realized I didn’t need rules around food, I needed a measurable, objective goal to work towards. Without it, I was just satiating myself with punishment and reward, believing it was helping me to control my behavior (it wasn’t by the way). To move on in life you need to stop measuring success based on how you feel, and start measuring on whether you’re moving towards or away from your goals.

Do this, and watch how your relationship with food changes.

What are the goals you are working towards? 

Your Perfect Life!

Your perfect life.

You ever take 15 minutes and sit down and write out what your perfect life looks like?

Just by yourself.

No one looking over your shoulder.

No one judging.

Not your friends.

Not your parents.

Not your significant other.

Not your coworkers.

Not your boss.

Think about what your perfect day looks like.

What time are you waking up?

What are you doing after that? And after that?

What are you working on?

Who are you spending time with?

How are you spending that time?

Then think about what your perfect year looks like?

Are you travelling? Where? Why? With who?

What else are you doing?

What are your priorities?

When you do this exercise you might find that you are VERY far away from your ideal day and ideal life.

That’s okay.

Perfectly normal.

Here’s the trick.

The hack.

The ninja tip.

In looking at your perfect scenario, find the ONE thing that is the easiest to work into your life right now.

THAT is your number one goal.

Don’t look for reasons why you can’t do it.

Find a way.

In 6 months or a year you’ll be significantly closer to that vision, and your life will be better than it’s ever been.

Let’s Go!

Are You Ready?

Are you ready?

Living in breakthrough means that you are constantly creating new beliefs.

I want to body of my dreams.  I want to look and feel better.  I can do hard things.

This is sustained growth.

It may seem difficult, but it will create massive results.

I don’t have to have that extra glass of wine or that desert after my dinner.

You can’t negotiate with it.

You have to dive in. Be committed.

Commit to living in what WILL BE, from what you WILL DO.

Choose the hard thing. It’s just a decision.

Don’t wait.

Implementing leads to innovating.

Procrastinating leads to wondering.

You don’t want to wonder. You want to LEAD.

You ARE a thought leader.

Your body is ready.

And your mind is waiting for you to make the decision that leads to breakthrough.

Make the changes TODAY! 

Yes, You Can!

Your journey can begin today, as soon as you reach out to me to get the process started.


Email me Today!

Run Your Own Race!

We’re all running different races.

Remember that.

No matter what you are trying to do in life.






The best you can do is just a little bit better than you did yesterday.

But what most of us do is look at the person next to us.

The one that appears to be where we want to be, and lament as to why we can’t get there faster.

The fact is, that person probably started way before you, had more resources than you, was more talented than you, or maybe is even willing to cheat more than you to get there.

Who knows?

Who cares?

And that’s the point.

It doesn’t matter.

You’re not competing against them.

You’re competing against you.

Don’t ignore those in front of you, as they can teach you how to to get where you want to go.

Just don’t compare yourself to them.

Remember, you’re running your own race.

#angelacaprignocoaching. #lifecoaching. #mindovermatter. #runyourownrace. #youdoyou.