Say Yes

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Today’s breakfast featured a better egg sandwich.  Not the greasy, gooey kind (which definitely have a place in my heart) – this sandwich was light and fresh.  And so flavorful!


In my sammie:


  • 1 fried egg
  • 2 tablespoons Athenos plain feta
  • Broccoli sprouts
  • Smear of Dijon mustard
  • Sprinkle of garlic powder


All on an Arnold Sandwich Thin:


With a bowl of fruit:


What Could You Say Yes To That Would Change EVERYTHING?


I subscribe to an e-mail blast called The Ripples Project, which includes three thoughts to jump-start your thought process and get you INSPIRED.


Today’s thought was:


All your life you are told the things you cannot do.
All your life they will say you’re not good enough or strong enough or talented enough;
they will say you’re the wrong height
or wrong weight or the wrong type
to play this or be this or achieve this. 

THEY WILL TELL YOU NO, a thousand times no, until all the no’s become meaningless.
All your life they will tell you no,
quite firmly and very quickly.


And it really got me started on the power of yes.


How often do you tell yourself you cannot do something?  How often do you doubt your ability to succeed?  Do you close yourself off to other people?  What if you opened your heart to possibility, to love, to potential?


Sometimes, to say yes to yourself, you must say no to other people.  Do you feel pulled in a million directions by a million different people? Say NO to the negative people that drain you instead of infuse your spirit with energy.  Give yourself permission to put yourself first.


Today, I’m saying YES to relaxation, to calmness, to inner peace.  I will not stress out about the things I cannot control. 


What will you say yes to today?



  • Mish@EatingJourney July 5, 2010, 9:08 am

    that I won’t binge..because I have enough in me to treat myself well.

  • Lauren (Clean Eats in the Dirty South) July 5, 2010, 9:09 am

    what a great post. i love that quote. today i’m going to say yes to listening to my body… because i DON’T have to workout 6 days a week and it WON’T matter if i miss one strength training session 🙂

  • Kelly July 5, 2010, 9:09 am

    I might have to go with you- I need to say yes to calmness and ESPECIALLY to not stressing about things I can’t control, such as the weather report for my wedding this weekend- it’s only Monday, they clearly don’t know yet haha

    • caitlin July 5, 2010, 9:16 am

      the day will be great regardless of the weather – trust me!

  • Marina July 5, 2010, 9:11 am

    I do that so often, tell myself that I won’t succeed, that I didn’t study enough, or worked out enough.
    Today, I’m telling myself it’s ok to have a huge amount of ice cream after a huge lunch. I’m telling yes to a day of rest after a day with a long workout.

  • Julie July 5, 2010, 9:15 am

    I needed this post today! I’ll be entering a doc program and I’m terrified. I doubt my abilities Thanks for the post, I need to remind myself that, yes I can do it!

  • Samantha @ Health, Happiness & Skinny Jeans July 5, 2010, 9:16 am

    I am telling myself that “YES” is is ok to say no, take a day off, do nothing for a few hours, to let things slide, to bite my tongue, to smile and nod, to just breathe.

    • Dez @ Dezolutions July 5, 2010, 12:46 pm

      Saying YES to a day off…that is perfect 🙂

  • Therese July 5, 2010, 9:16 am

    I do that far too often! Questioning my abilities and doubting myself.

    Today I will say “yes” that I can get it all done, not have it overwhelm me and breathe evenly all the while for at the end of the day I still have a roof over my head, food to eat and someone to come home to. Life is good even when busy!

  • Emily Eats and Exercises July 5, 2010, 9:17 am

    I’m saying yes to playing tennis with my Mom this morning on a beautiful sunny morning. So glad she called. 🙂

  • Fit Chick in the City July 5, 2010, 9:19 am

    I love that thought for today. I think it should be our thought for everyday. Reminds me of Intensati workouts where shout affirmations. At one point all you do is shout “YES!” over and over again. I think the voice in my head needs to shout “YES” all day every day! Thank you for the inspiration!

    • Jackie (Peaces of Earth) July 5, 2010, 4:18 pm

      I absolutely LOVE Intensati workouts!!!! I got to take one with Patricia Moreno and it was so empowering!

  • Jen July 5, 2010, 9:20 am

    I needed to read this post this morning 🙂 I’m saying yes to a day off from exercise and allowing myself to do whatever I want today!

  • Nicci July 5, 2010, 9:20 am

    I will definitely say yes to relaxing. I’m on a three day weekend but I’m still thinking about how hectic tomorrows work day will be when returning. I’m going to do some Yoga and enjoy this day.

  • Katie @ peacebeme July 5, 2010, 9:23 am

    Just in general lately I am saying YES to applying to and attending Pharmacy school. I am sick of people saying I can’t do it because of my disability or because I am not emotionally strong enough. Sometimes they don’t outright say these things, but they just give me this look like they doubt me. I am tired of feeling held back by the lack of confidence this gives me! I have been thinking about this a lot lately and your post just cemented it for me.

  • AngelaOSG July 5, 2010, 9:30 am

    This is great! I totally agree…and I would like to add that sometimes you need to say NO to people you love and who are only nice and good to you (not just the draining ones)- now that is hard! I find it very hard to say no to nice people when they ask a favour…even if I am totally swamped I feel guilty sometimes if I don’t.

    • Mish@EatingJourney July 5, 2010, 9:46 am

      One of the most important things in life to find … the NO voice. It actually makes your life better. But it is hard.

    • caitlin July 5, 2010, 9:55 pm


  • Jessica @ How Sweet July 5, 2010, 9:34 am

    Leaving work early. I’ll say yes to that!

  • Jessica July 5, 2010, 9:37 am

    I am learning to say no to others and YES to me….starting now…I SAY I CAN AND WILL ACHIEVE!!!

  • Tracy July 5, 2010, 9:43 am

    i just love your blog 🙂 You are such a positive person and it’s contagious!

    • caitlin July 5, 2010, 9:56 pm

      Thanks 🙂

  • Jill@MySoCalledHealthLife July 5, 2010, 9:44 am

    First of all can I express how much I am obsessed with putting sprouts on sammys and wraps?! They add the most wonderful crunch that just screams fresh!

    Also today I am packing up my apartment more for my move across country on Wednesday (you know how the moving thing goes) and I say yes to keeping my blood pressure down and not getting overwhelmed!

  • Katie @ Healthy Heddleston July 5, 2010, 9:46 am

    Caitlin, I loved your post and it was at the most perfect time for me to read it. About two weeks, I had to say YES to something for myself. To the outsider, some may have thought it looked like a selfish decision. However, if they really knew the story and realized I was saying NO to all the negative that was surrounding the one situation, they would have know that my YES was the right decision for me.

    Anyway, it was just great for me to read — so, thanks!

  • Rachel @ TheRecipeBox July 5, 2010, 9:51 am

    Great quote! I think it’s important to say YES to treating yourself well, just in general, and that in itself encompasses so many other things but those things are different for each person!

  • Jaya July 5, 2010, 9:52 am

    Wonderful post, Caitlin! It’s only in the last 2-3 years that I’ve found my own voice and my own “yes” amongst those of other peoples. I had a monumental “YES” moment YESterday when I bought my first two-piece bathing suit. No, there is no weight loss story or anything to accompany – quite the opposite, I bought it after 9 months of being injured and doing absolutely no exercise! I always told myself that I would wait until I felt and looked athletic again, but yesterday I said YES to the way I am, right now. Awesome post!

  • Meghan@traveleatlove July 5, 2010, 10:01 am

    I could say yes to quitting my job. . . that would definitely change everything!

  • Michal July 5, 2010, 10:03 am

    When I watched Yes Man, it absolutely changed my life. It might seem like a silly movie but the message – say yes to life, pay attention to all the times you say no without thinking – really clicked with me.
    Today I’m saying yes to pushing myself and balancing productivity with indulgence 🙂

  • Aubrey S July 5, 2010, 10:04 am

    Thanks for a good topic to think on. Have a great week!

  • Liz July 5, 2010, 10:05 am

    you should see Yes Man — fits your message completely!

    • caitlin July 5, 2010, 9:57 pm

      Two people recommended it so I guess I should check it out 🙂

  • Anna @ Newlywed, Newly Veg July 5, 2010, 10:13 am

    Hope you had fun in good ol’ Altoona! Have a great week!

  • Annie@stronghealthyfit July 5, 2010, 10:14 am

    Awesome post, what a great way to get people thinking…. 🙂

  • Beth @ DiningAndDishing July 5, 2010, 10:19 am

    Today I will say YES to being positive about having to work! Although I’m bummed to be at work on a holiday, triple pay is something to SMILE about!! 🙂

  • Tina July 5, 2010, 10:24 am

    Oh I like that about saying yes to not stressing. I think I need to say yes to relaxing more today as well. Another thing I think I need to say yes to is that I have the potential to pursue something I love, but haven’t really worked into yet.

  • Wei-Wei July 5, 2010, 10:30 am

    Thanks for sharing – I also subscribe to Real Simple Magazine’s “Daily Thought” newsletter which sends me one quote, inspirational or funny, every single day. I’ve also subscribed to the Ripple Project – thanks! Anything to make me just a little happier 🙂 I also subscribe to “Love Gives Me Hope” on my Google Reader which is sort of just a FML for optimists. People post cute little stories all the time and it just makes me smile. 😀


  • Lauren @ Health on the Run July 5, 2010, 10:36 am

    I love that quote! And I especially love that you pointed out that sometimes you have to say no to others in order to say yes to yourself. It’s not about being selfish. But it’s about caring for yourself so that you then have the energy and the ability to care for others.

  • Melissa @ For the Love of Health July 5, 2010, 11:00 am

    Great post 🙂 What a fantastic website!
    I say yes to happiness and doing what is necessary to maintain that happiness. I will go for a run, cook, study & enjoy the company of the man in my life 🙂

  • Mackenzie @ Whatever, Gatsby July 5, 2010, 11:02 am

    I’m gonna say yes to cutting myself some slack, whether if I beat myself up for not stay 5 minutes longer on the elliptical, working on my transfer college apps, or not being a super manic crazy woman who will end up on one of those crazy shows on Lifetime.

    ‘Cause who wants to end up being featured on one of those shows on Lifetime or Oxygen where the lady goes bat$hit crazy?!?!

    Not me. 🙂 And if that means saying no to doing something I wouldn’t even get any kicks out of, then that’s a-okay!

  • Jenny July 5, 2010, 11:13 am

    I said yes to getting my run out of the way this morning so that I am free to use the rest of the day as I wish. I was very proud of myself for being more excited to get out for a jog than the 100 other things that usually seem more attractive.

  • Allison July 5, 2010, 11:15 am

    I say yes to taking care of myself today. I’m really sick (sore throat, muscle aches), and instead of trying to push myself to get a lot done, I’m just going to rest up and drink lots of tea. =)

  • Danielle July 5, 2010, 11:20 am

    I love this!

    Today I will say yes to spending a wonderful day with my mom and cooking a wonderful and healthy dinner for our family.

  • Katie - Life Discombobulated July 5, 2010, 11:24 am

    What a GREAT post! 🙂 Today, I’m saying YES to progress! I have a whole lot of important work to do with a BIG deadline and I’m saying, “YES!!! I can get this done! I can do a great job!” Thanks, Caitlin!

  • Camille July 5, 2010, 11:37 am

    I’m not a big egg fan, but I can’t help but say YES to an amazing egg sammy!

  • Sarah July 5, 2010, 11:50 am

    Thanks for sharing this, Caitlin. Today I said YES to finishing one of my hardest training runs for my first marathon in October!

  • Stacey @ Tipping the (Kitchen!) Scales July 5, 2010, 12:24 pm

    This is a great post and something I was thinking about earlier. I say that anyone can achieve anything, it’s just a matter of will. People achieve great things all of the time and there is no reason why any of us can’t be one of them. Today I am saying YES to learning to cook healthy, nutritious meals and not caring if they are good enough for anyone else!

  • Kelsey July 5, 2010, 12:24 pm

    What a great post! Today, I will say YES to happiness, calmness, and to my health – because I deserve it.

  • Brittany (A Healthy Slice of Life) July 5, 2010, 12:27 pm

    I’m going to say yes to attempting new recipes… and put aside the fear that I’m not a good cook 🙂 You gotta start somewhere, right?

  • Elsa July 5, 2010, 12:35 pm

    Wow. I love this post and does it ever relate to what my husband and I are staring in the face right now! I’m going to say YES to moving to my dream destination – Maui. We have the opportunity and ability, I’ve just been bogged down by all the negative and ‘what if’ thoughts. The amount of work it will take is overwhelming. And I’ve almost been willing to let those things talk me out of my dream! Ridiculous!!! Thanks for this post, Caitlin.

    • caitlin July 5, 2010, 9:59 pm


  • Paige (Running Around Normal) July 5, 2010, 12:42 pm

    That egg sandwich sounds amazing!
    Great post:) I’m going to say yes to helping my husband finish yet another project he started that’s more than he can handle in one day 😉

  • Amber K @ sparkpeople July 5, 2010, 12:45 pm

    I am saying yes to helping out a friend today. I really like to have my days planned out in general, and I’m having to shift a ton of things around. But sometimes, it is better to take care of others!

    I’m pretty good about watching out for myself.

  • Dez @ Dezolutions July 5, 2010, 12:47 pm

    Yes, i will learn how to say No 🙂

  • Lisa @ Early Morning Run July 5, 2010, 12:50 pm

    I’ve been facing a lot of ‘no’s’ lately – job hunting – but I tell myself that I am good at what I do and sooner or later I will find the right place for me. I will take care of myself and make healthy choices, but one day at a time.

    Your breakfast sandwich looks great, although I’ve never had a fried egg. I’m not so sure about runny eggs!

  • Caroline July 5, 2010, 12:56 pm

    what an inspiring post! thanks for sharing.

    i think i will say yes to whatever comes my way. i will find a career. i will find love. when they open the door, i will say yes!

  • Anya @ Fitness & Sunshine July 5, 2010, 12:57 pm

    What an inspirational post, thanks so much! 🙂

    I am saying yes to being independent and doing whatever I want, instead of letting anyone control my choices. 😉

  • Lisa July 5, 2010, 1:07 pm

    Today I’m saying yes to my body. It’s telling me it needs a rest!

  • Ellen @FirednFabulous July 5, 2010, 1:29 pm

    I love inspirational posts like this–they’re always needed! I’m going to say YES to following my heart. My career path has taken a crazy turn, and people are constantly rejecting me or telling me I’m “too picky,” but I know in my heart what is best for me and I’m going to keep going until I get it. Ohh and after a day of bad eats yesterday, I’m going to say YES to fruits and veggies!

  • Jamie July 5, 2010, 1:32 pm

    Today I will say ‘yes’ in giving myself permission to mess up sometimes and not always be perfect or have the ability to please people.

    Hey Caitlin, I read this article (it’s an award winning piece, based upon how well written it is) and I thought of you and Jenna, when you did the Century bike ride. Especially for someone who loves writing and fitness, you might find this interesting:

    • caitlin July 5, 2010, 10:04 pm

      So scary. Way back in the day, my dad was hit by a car on his bike and ended up in a wheelchair. It’s really important to be as safe as possible on the bike, but even then, it might not be good enough. It’s definitely a sport with risks. 🙁 Thanks for passing that along, it was interesting.

  • Jolene ( July 5, 2010, 1:41 pm

    Today I will say “yes” to taking time for myself, and not feeling obligated to keep busy on my day off. I have the whole summer off – so I can clean tomorrow.

  • Sassy Molassy July 5, 2010, 1:55 pm

    Saying yes to no stress is what I needed to hear! Just got injured yesterday on the bike and am FORCING myself not to workout today, which is really tough for me.

  • Morgan @ Life After Bagels July 5, 2010, 1:56 pm

    I love this post. Thanks for sharing the inspiration, I really needed it today. I have an epiphany last night about making a big life change.

  • Mary July 5, 2010, 2:59 pm

    Yes, I can run Chicago marathon this fall and train for it successfully this summer. yes yes yes 🙂

  • Angela @ Eat Spin Run Repeat July 5, 2010, 4:11 pm

    wow, awesome post! and all of these responses are so inspiring! today i’m saying yes by booking a doctor’s appointment that i’ve been putting off for a long time, and taking the evening off to do whatever sort of relaxing activity i feel like doing!

  • Jackie (Peaces of Earth) July 5, 2010, 4:20 pm

    Love this!!! I’m going to sign up for these emails.

    I’m going to say yes to REST! We’re all allowed and derserve it!

  • Julia @ July 5, 2010, 5:00 pm

    Great post Caitlin. Bet you are glad to be home:
    I want to say yes to: being myself, not drinking, eating and exercising well and using the positive energy I get from these changes (whether I am creating positive energy or taking away a “drainer”) to be a better, happier person and to spend time – witing my first novel. I can do it! But ONLY I can do it! Yeah!


  • jayme (cars & carbs) July 5, 2010, 6:30 pm

    love this post!
    i know how you feel, car trips are only fun for.. you know.. one trip.

    i really like the ripple effect idea.
    i totally believe i would be happier if i allowed myself to say yes to more things i love doing.
    for example, baking makes me happy as a clam, but i don’t let myself do it as often as i would like because i’m worried about eating too much of it. boooooooo.

    • caitlin July 5, 2010, 10:04 pm

      do you have an office you can take your baked treats to? or a nursing home? spread your baking love!

  • Chelsea @ One Healthy Munchkin July 5, 2010, 6:52 pm

    Ahh I totally needed this! I had to say “no” to someone today and I felt really bad about it. But on the flip side, by saying “no”, I was actually saying “yes” to being assertive and standing up for myself.

  • Jo July 5, 2010, 8:16 pm

    Such an interesting question. I will have to think about it. And relive seeing “The Yes Man.” 🙂

  • Sarah July 5, 2010, 8:26 pm

    I’ve been debating back and forth whether I’m going to commit to doing a yoga teacher training program or not…I’m going to do it!

  • Meagan July 5, 2010, 8:59 pm

    Just got my first Ripple Project email the other day! So exciting that you get them, too. 🙂

  • Nobel4Lit (A Case of the Runs) July 5, 2010, 9:46 pm

    Totally applicable to me right now… making a choice involving a job offer, but it’s riddled in risk.

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