Strengthen Your Inner Core With a Little Soul Training

A guest post by Katie Tallo of Momentum Gathering

I’ve been working out lately – getting stronger, more lean, flexible and energized, but not in the way you’d think. I’m not talking about swinging kettle bells or running 5K every morning. Nope, I’m talking about something else – something I’ve learned from swinging kettle bells and running 5K every morning. I’ve learned that a strong core is more than just abdominal and back strength – it goes much deeper than that.

Core strength comes from your soul.

That’s right. Your soul can be shaped, toned and strengthened, just like your gluteus maximus, with a few simple daily soul squats. I call it soul training.

I’ve been experimenting with my soul lately – lifting it in new ways, feeding, shaping, bending and infusing it with loving energy. And I’ve noticed a change. I feel more soul-centered, more guided, more protected, more myself.

Regular soul training gives your spirit the strength to resist soul crushers.

What are soul crushers? Likely, we all know them – those seemingly trivial thoughts that sidle casually up to our souls and whisper, “You’re not good enough.” – or those disarmingly small habits that lead our souls by the hand towards ill health, anger, self loathing or feelings of failure. I’ve danced with them all – looking for easy fixes to my diet, magic bullets for toning my body and the perfect advice on how to live my life which I follow and inevitably end up on someone else’s path. Each whisper, each habit, each opinion I follow, I feel less connected to my soul.

Your soul is you.

It is where all your vivid imaginings, great ideas and most heartfelt dreams are not only born, but nurtured and live. If your soul is damaged, defensive, neglected, slack or angry, those imaginings can be lost and those dreams can go unfulfilled.

But, if you are willing to give your lovely soul a workout, your spirit will begin to ignite those dreams and encourage those great ideas with joyful vigour. You will strengthen the very core of your being and that is the place from which everything is possible.

Let’s pretend I’m your personal soul trainer for a minute.

I’ve been practicing these moves every day for a while now, so I know them and I’m pretty sure they’re working for me so they might work for you. I’ve felt a powerful force starting to transform my body, my health, my home, my sense of purpose, my human connections, and the trajectory of my entire journey. So if you’re willing, here goes.

I suggest you repeat each of these exercises daily for optimal soul training. They are simple, totally doable for anyone, and over time can restore, recharge and rewire your unique and sensational soulscape.


Find ten minutes every day to sit in silence, lift all your excuses and envision the one significant change you’d like to see happen in your life. Elevate your thinking beyond the ordinary – to a vision that is vivid and robust. See the change in your mind’s eye, breathe and know that the change is already yours. Picture yourself there, feel it, enjoy it for ten minutes, then let it go.


Nourish your soul with a small bite of inspiration every day. It might be a poem, an affirmation, a painting, a quote or a photograph. Choose a specific time each day when you are going to take a moment to seek out and savour one beautiful, soul stirring morsel.


Let go of one daily habit that no longer serves your soul. Maybe it’s a coffee and donut, a TV show or an addiction. Focus only on the awesome reasons for letting go of this habit. Write them down and keep them with you as a daily reminder. Replace the habit with something soul quenching like walking, reading or a daily green tea or fruit smoothie. It’s only one habit – one your soul no longer wants or needs. Ease your journey by lightening your load.


To bring profound change, to reconnect to our souls, we only need make a very small shift in our lives – a little twist to our routines. Decide to change one routine in your daily life in order to feel what change creates. Embrace how newness feels. Pick a routine that bores you, that’s become mindless and soulless. Shift it ever so slightly. I’ve been waking up at 5:30am. That is how I’ve chosen to shift – to bend my daily routine. The world looks different, sounds different and I have more time to work on my soul training.


Give yourself a daily hug and I mean this quite literally. A big old hug or a quick “I love you” in the mirror is all it takes. Don’t worry about looking foolish – you’re the only one looking so embrace that inner goofy you. It is important and often rare that we simply and kindly acknowledge ourselves. You deserve love, you are loving, and your very existence is lovely and amazing.


Allow your soul to chill out. Searching and seeking out constant stimulation from a million wonderful and inspiration sources can be a soul sucker. Release yourself from the need to win, keep up, expand, learn, strive, and create all the time. Sometimes you need to simply be and have faith in life’s unfolding. Rest nurtures your soul and readies you for much deeper soul training.

What I have found from my own soul training is this. I feel like I’m awakening. I’m seeing and feeling things differently. I’m laughing more. I’m lighter. I’m spending a lot more time doing things that matter to me. Early this morning (my new routine) I was marveling at the beauty of the lemon I was holding before I squeezed it into my morning lemon water (another new routine). My soul felt connected, grounded, and surprisingly aware.

Practice is all it takes. Daily lifting, feeding, lightening, bending, loving, and resting will warm your heart, invigorate your mind and body, and tone your inner core. I hope you give it a try. Your soul will thank you.

Katie Tallo is a mother, wife, writer, director, P90xer, almost-vegan, soul trainer and motivator who seeks to inspire people to gather their own wildly unique sense of momentum. She blogs at Momentum Gathering and has developed The 7-Week Life Cleanse: A Guide to Infusing Your Life with Momentum. Katie is a member of The A-List Blogging Club and Senior Editor of The Daily Brainstorm.

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  1. […] This post was mentioned on Twitter by Mary Jaksch, Katie Tallo, Mukesh Chapagain, Bridget Pilloud, Jennifer Gresham and others. Jennifer Gresham said: RT @Mary_Jaksch Strengthen Your Inner Core With a Little Soul Training: A guest post by Katie Tallo of Momen… […]

  2. A'ishah says:

    i found this post very, very helpful 🙂 thank you!
    .-= A’ishah´s last blog is getting in the way of work =-.

  3. “Release yourself from the need to win, keep up, expand, learn, strive, and create all the time. Sometimes you need to simply be and have faith in life’s unfolding.”

    Love the entire post and this really stood out for me. When I get caught up in striving instead of thriving or losing my inner peace over not doing enough I know I’m out of touch with my soul. Present moment living like the moments with your lemon in your water is what I want more pf daily.

    It’s flower planting time in AZ. It seems every business has pots of petunias and pansies planted. They were two of my mom’s favorites. Each time I see them I think of her and stop, reflect and smell them. Those few moments give me so much joy. The joy I can experience is limitless if I remember…I am enough, I have enough, and I do enough. Thanks Katie.
    .-= Tess The Bold Life´s last blog ..Running- Why My World Revolves Around It =-.

  4. Katie says:

    Life is pretty simple when we take time to stop and smell the petunias and the pansies, isn’t it Tess? Thank you for sharing and being so wonderfully and boldly you. xo
    .-= Katie´s last blog ..Let Love =-.

  5. Dave says:

    I’ve been dealing with a lot of overwhelm lately and reflecting on that, and how I might bring more ease into my life. As I read along, the simplicity of these steps was what struck me. The idea that just trusting in a few simple but powerful shifts is a way to both move forward, and to avoid getting overwhelmed was just the thing I needed to hear today. Thanks for a great post.
    .-= Dave´s last blog ..Love Poem For A Moon =-.

    • Katie says:

      Hi Dave, overwhelm is something I’ve really struggled with, as a blogger especially. I think simple steps are more effective than extremes for some of us. I imagine myself standing in a field and turning ever so slightly before setting off on my journey. That very slight turn takes me somewhere completely different than where I was headed before. Those slight shifts can be made with ease, and can feel more empowering than if you’d completely spun around and maybe ended up right back where you started. I hope that makes sense. I’m really finding these small, gentle exercises are working for me. My entire sense of well being is shifting and I’m so aware of what’s going on inside my head, heart and soul. I hope you try it for a week. You might really like it.

  6. This is a wonderful, simple set of instructions for gaining peacefulness, but not the same old story either. Very helpful.

  7. CherylK says:

    A lovely post…makes me think of spring. I think I can do this! Thank you.
    .-= CherylK´s last blog ..How to weigh less immediately =-.

  8. Patti Foy says:

    Hi Katie,

    Very nice! I would add one more thing — something I learned from you!


    I’m not sure if it was on your blog or a guest post or in the A-list Blogger Club (you’re a soul coach that gets around!), but you said that when you sit to write, you write from your heart. (I may be paraphrasing.)

    I notice that if I can take the extra moment that doing that requires, it allows my soul to get involved. And this goes not only for writing, but for conversations, planning my day, just about everything.

    Wonderful post. Thanks, coach!
    .-= Patti Foy´s last blog ..Enhance Your State of Mind in Minutes with This Easy Tool =-.

    • Katie says:

      Ahhh yes, Patti. That’s a good one. Expressing your heart, getting your soul involved at every level, in every interaction – that’s a great exercise. Thanks for adding it to the list.
      .-= Katie´s last blog ..Let Love =-.

  9. marianney says:

    Katie, you always have such a beautiful way of expressing things in words. thank you 🙂
    .-= marianney´s last blog you want a life of freedom eh here’s the secret to life! =-.

  10. Hi Katie,
    Great article. I particularly appreciate your including specific and manageable steps I can take to strengthen my soul.

    Now off to give myself a hug & get some rest!

  11. I love this! What a great parallel to the physical fitness challenge. I might add “Stretch,” because it’s the reaching beyond where we are now, moving just past our soul’s comfort zone that helps us grow and expand our spiritual fitness.
    .-= Ande Waggener´s last blog ..Are You Relying Too Much On “Stuff” =-.

    • Katie says:

      Ande, I think you’re right about the parallels because I always learn so much from physical exercise about my writing, life and soul work. It’s all connected. I had stretch on the list and somehow it got tweaked to bend. Good one.
      .-= Katie´s last blog ..Let Love =-.

  12. Joy says:

    Hi Katie,
    “Your Soul is You”…and sometimes I tend to focus so much energy on others, I slack off on my own soul tending, which means I am slacking off on *me*. About two weeks ago, I put my self into a self directed retreat around my work schedule, which means I am resting well, only allowing healthy, whole, nutritious for my mind/body/spirit into my space. There are fewer people in my life, but much more time to enjoy quality..My surroundings are a reflection of me, so when I focus on healthy, whole, nutritious I *am* healthy, whole, nutritious! My energy is amazing, my creative juices are flowing, and the love that I share is pure. Thank you for the reminders:)
    .-= Joy´s last blog ..Self Love Series- Brick Walls- Butterflies- and 4 Essential Tips to Self-Love! =-.

    • Katie says:

      Joy, a self directed retreat is a wonderful idea. It sounds like it’s just what your soul needed. Thank you for sharing. I love that it feeds your creativity too – soul juice.
      .-= Katie´s last blog ..Let Love =-.

  13. Heather says:

    Great article, I tweeted it! I do much of it, and totally agree with you The part I have the hardest part with is the Rest.. I am constantly seeking inspiration and and and.. and I just need to learn to relax and be a bit more! Thanks for the reminder
    .-= Heather´s last blog ..If you wait Journal Prompt &amp Quote =-.

    • Katie says:

      Thanks for sharing this article, Heather. Some of us need more rest than others, but it’s often those of us who never stop who need it most. I’m like you, but I’m at my best when I rest.
      .-= Katie´s last blog ..Let Love =-.

  14. Great advice Katie. Your article digs deep into the depths – excavating and constructing the foundations for the creation of a successful soul. Thank you!
    .-= Peter G. James Sinclair´s last blog ..10 Reasons Why Kindness Matters =-.

  15. Katie says:

    Thanks Peter. I was just writing something about the foundations of the soul so it’s nice to hear you say this.
    .-= Katie´s last blog ..When You Are Sad =-.

  16. Rose says:

    Thankyou Katie for this valuable inspired post. I have just got up out of bed from almost three days of dark negative thoughts, complaints and general soul destroying energy.
    I have recently taken up gardening as a means to take the focus off myself, it works! I absolutely love the orange calendulas and marigolds. One day recently I meditated on a field of orange calendulas with me walking through it with a white muslin dress and a beautiful sunhat, I opened a book and the very first page I turned to randomly was a picture full of calendulas. I am going through the menopause at present and my body knows I needed the healing from these beautiful flowers. I love your post as much as the calendulas, we do attract what we need. Keep Writing and sharing! Blessings, Rose

    • Katie says:

      Thank you for sharing your meditation, Rose. How beautiful. I, too, recently meditated and saw myself running through a forest, light was dancing through the trees and there was an opening. I ran through it and was bathed in sunlight. We conjure in our minds eye these lovely images and somehow they manifest in our lives in wondrous ways. Blessings to you too, Rose.
      .-= Katie´s last blog ..When You Are Sad =-.

  17. Deborah Wall says:

    What a generous and insightful list, Katie.

    I love the hug idea – I’m starting that one tonight.

    Thank you.
    .-= Deborah Wall´s last blog ..Mid-Century magic rocks Ebay =-.

  18. Quinn W says:

    I’m popping over from your blog, Katie! This post resonates with me as I right now I’m writing about ‘soul retrieval’ as well as taking action toward retrieving my soul! And let me tell you, it is a constant workout full of sweat, shaking, and ultimately moments of peace and breathing. I’ve found the more I do to take action the more my soul awakens from a deep deep slumber.

    I just gave myself a hug and have saved this post to refer to on my next ‘rep’!

    .-= Quinn W´s last blog ..A Collage Life =-.

  19. […] work for me, I can see more clearly.  I can start to create a supportive foundation for my life, tune-up my soul’s strength, and move forward from a place […]

  20. Oskari says:

    I loved your metaphore of the soul training. With the right daily habits strenghtening our soul, how can life be anything but beautiful!

    And living the life as you described is so simple… just seeing every moment as the practice yard of the soul. Life as practice…
    Oskari´s last blog post ..Body and presence- morning habits part 1

  21. […] Katie Tallo, escreveu para o Goodlifezen, sobre exercitar o espĂ­rito, assim como exercitamos o corpo. […]

  22. penny henny says:

    i lost my soul some time back and sure could use some help recapturing myself.

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