The one holiday you don't want to celebrate

The one holiday you don't want to celebrate
We’re closing in on a big date … It’s January 19 – aka “quitter’s day.”

The company that runs Strava (a fitness tracking app) says that’s the day by which most people who set New Year fitness and fitness goals end up quitting.

You do NOT have to be one of those people!

In this email, I’m going to talk about one of the MOST IMPORTANT reasons people give up on their goals. 
It’s because:

They didn’t have a plan for when they slipped up.

And by slip up, I mean when they missed a workout, ate foods they weren’t “supposed to eat,” stayed up too late, or somehow “failed” to follow through with their plan.

Fact: Everyone slips up from time to time! (EVERYONE.) 

Knowing ahead of time what to do AFTER it happens goes a long way toward making sure that one slip-up doesn’t turn into two or twenty.

A solid post-slipup plan will help you:
  1. Recognize WHY it happened
  2. Reevaluate your process to see if it needs to be changed
  3. Get back on-plan ASAP
Here’s what I’m talking about:

Let’s say it’s a Thursday night and you’re been doing GREAT all week … but as you are finishing up work for the day, all you want is to get some takeout and veg in front of the TV instead of getting in your workout.

So that’s what you do.

And you feel a little guilt after, right? It’s time to give up! 

Wrong!

What if instead, you took a second to figure out WHY you didn’t follow your plan: i.e., “My willpower was low because I had a long, stressful day at work, plus I was tired. I’ve been going hard all week.”

And then once you realized the “why,” you reevaluated. Maybe you need to:

  • Add a rest day to your week,
  • Keep a healthy ready-to-go meal at home, and/or
  • Have a short and fun “off day” workout on standby with your favorite stress-busting exercises.
Then, the next day, it’s time to get back on track, with your contingency plan in place.

Now instead of the guilt, you feel EMPOWERED because you’re bulletproofing your plan. 

Your fitness & wellness journey is a PROCESS. What it looks like changes over time with the seasons, your schedule, your life, and your goals.

This is a BIG area I focus on with my clients – because the fact is, these are the moments having a COACH can be make-or-break for your goals! 

In fact, it’s one of the main reasons WHY people hire coaches in the first place.

An experienced coach can help you see the bigger picture and come up with solutions to keep you on track and moving FORWARD.

If you'd like some guidance and a proven plan, it's not too late to join my 28-Day Program that started TODAY! Check out the information HERE. Let's do this!

Here's what one 28-Day participant had to say, "I’ve learned that THIS is the most successful format for a challenge that I’ve ever participated in, thanks to everyone’s support and sharing. Even though no one is watching, I feel so accountable and want to hang in there with you all!"-Amanda J
 
Interested in ways to support your wellness with chemical-free options? Click HERE!

4 Benefits of Exercise

4 Benefits of Exercise
I’m posting this as I sit in the hospital waiting for my husband while he’s getting a colonoscopy. I’m overcome with gratitude for my health. Over the past 2 hours as we got him checked in and waiting for the procedure to start, I’ve seen and heard so many people struggling with their health. I didn’t mean to eavesdrop, but those curtains just don’t block anything! The number of medications, heart issues, high blood pressure, etc is mind blowing. 

Thank goodness we are here for the preventative health factors of screening. I felt compelled to post about this because I’m even more aware of how important it is for us to be Proactive in our health. In the big picture of life, it doesn’t take much to eat whole foods, exercise, and keep our mind healthy (meditation, deep breathing, etc).

It’s no secret that moving more helps us to be fitter and healthier. Research shows that as little as 30 minutes of exercise per day can boost our general health and well-being. Here are just a few other benefits of getting in half an hour of exercise every day.

1. Reduce stress
 Exercise increases the amount of norepinephrine in your body – the chemical that can moderate our brain’s response to stress and stressful situations. If you’ve had a tough day, move your body and get your sweat on — a quick work out can reduce stress, as well as boost your ability to deal with existing mental tension.

2. Mood booster
 Feeling down, frustrated, or sad? Get in a quick HIIT session or yoga – physical activity stimulates chemicals in your brain to leave you feeling happier and more relaxed. Plus, who doesn’t enjoy the post-exercise endorphin rush?

3. Improve memory
 If you’re looking to boost your powers of recollection, take a half hour walk around the neighborhood. Exercise increases the production of cells in the brain responsible for memory and learning.

4. Improve self-confidence
 We all have days where we feel less than average – half an hour of exercise could be the ticket to feeling great about yourself. High-five for doing something positive for your body. 
 
 

Interested in ways to support your wellness with chemical-free options? Click HERE!

5 Life Lessons I learned from Aerial Silks Class

5 Life Lessons I learned from Aerial Silks Class
When was the last time you got out of your comfort zone? For me, that was last night. A friend invited me to an aerial silks class. I really had no idea what I was in for, but I knew that it was pretty intimidating. All I could imagine were these super flexible people flying around on fabric hanging from the ceiling! It certainly wasn’t my “comfortable” home gym workout.
Here are a few life lessons I learned from my evening of aerial.

1. Say “YES!”
I’m so glad I said yes to meeting my new friends, Paulina & Crystalle. I wasn’t going to go because I had already played 2 hours of Pickleball….plus I knew it was out of my comfort zone. Not only did I have so much fun, I met two more amazing people that I’m glad to call friends, Shari Christiansen and Jill Schwartz.

2. Trust Yourself
This was my biggest lesson because I realized how much I didn’t trust my own body. I had to let go and trust that I was strong enough to hold on and that I wouldn’t fall. This extends into trusting your gut, and the fact that you usually know the decision or action you need to take in life.

3. Flexibility
My weakness stared me in the face. I definitely need to spend more time on flexibility and mobility. And in life, when we are willing to stretch, bend, and go with the flow we can achieve more. If we can maintain a flexible attitude to who we are, then we can also change more readily and take on new challenges.

4. Focus
I learned that if I could just focus on the new trick/move without getting ahead of myself I could do it. This resonates with me in life because I tend to want to know how to get to an outcome instead of just focusing on the moment and trusting the process.

5. Have FUN!
Don’t take yourself so seriously. We laughed at ourselves as we flipped, fell, and hurt some places I won’t mention😳🤣! Take on life with joy and curiosity. Enjoy the experience of the moment. Surround yourself with the right people to tackle activities that scare you but have fun along the way!

Yours in health,
Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!

Seinfeld's strategy for real results....

Seinfeld's strategy for real results....

Ready to finish out 2021 STRONG?
 
I’ve got something a little different for you today … but you know it has to be good because it’s straight from Jerry Seinfeld.
 
It’s called “The Seinfeld Strategy” 
 
And it’s the same exact method he used to pump out non-stop content for his TV show and for his stand-up acts. 
 
Here’s what’s really cool ...
 
We can use this same strategy to stay consistent with our fitness/health/nutrition also … ESPECIALLY through the holiday season!
 
How it works:
 
  1. Get a calendar or create a spreadsheet - something you can post on your wall. The bigger the better. 
  2. Every day you work out / follow your plan, draw a big red X over the day
  3. After a few days, you’ll see a nice looking chain starting to build … a chain that gets longer and longer every day!
  4. Your goal: DON’T BREAK THE CHAIN! 
The key is to set yourself up for success. 
 
👉Aiming for a 90-minute workout, 7 days/week is NOT going to be realistic for most people. 
 
But you know what is? 
 
MOVING your body and getting your heart rate up for at least 20 minutes. Meditating everyday. Drinking half of your body weight in ounces every day. You get the idea.....YOU pick something that fits your goals.
 
So, are you up for the challenge? 
 
Step #1: What’s the action you want to commit to EVERY day for the rest of the year? 
 
Step #2: What’s the minimum threshold for being able to draw that “X” on your calendar? 
 
Step #3: Do it every day! 
 
If something happens and you miss a day, note how many days you kept up your streak. Then start back ASAP to beat your old streak. 
 
This is a POWERFUL way to help build consistency - especially during the time of year when our self-care sometimes takes a back seat. 
 
Reply back to this email if you’re up for the challenge and let me know what you are choosing!
 
Make it an amazing day!

PS: Accountability is EVERYTHING when it comes to reaching your goals. Having a support system in place means you’re not in it alone – and that someone is there to help you every step of the way. 
 
That’s just ONE of the reasons my coaching programs have helped so many people succeed. If you’re ready for more, let’s talk. Here's what one client says, "I have been working with Colleen and I have never felt better about my overall health- My body has made an amazing transition in such a short period of time.  Colleen's knowledge is second to none when it comes to fitness and nutrition.  She truly is a caring and sincere person who wants you to achieve all your fitness goals."  Brandie S.
 

Interested in ways to support your wellness with chemical-free options? Click HERE!

Why “hustle & grind” doesn’t get you the results you want

Why “hustle & grind” doesn’t get you the results you want
Here’s something you might be surprised to know if your social media feed is anything like mine.
 
The “hustle and grind” is NOT the fastest path to your results. 
 
In fact, for some people, it’s a path to NOWHERE.
 
Especially if you have responsibilities … like a career, family, home, pets, etc.!
 
It’s true: the idea of “go hard or go home” might be exciting at first. 
 
But a few weeks later? Not so much.
 
This way of thinking can leave you feeling tired, sore, and worn out! All that stress can actually work AGAINST you.
 
There IS a better path.
 
  • Listening to your body’s cues
  • Making small, sustainable changes that add up to BIG results
  • Creating new healthy habits that actually support your lifestyle
  • Doing properly programmed workouts that help you reach your goals and GIVE you energy, not drain it
  • Eating the right combo of nutrient-dense foods that support your body’s needs AND goals (and doesn’t make you feel deprived)
  • Integrating lifestyle tweaks (sleep, stress management) that keep your hormones and body in balance. 
The best thing? It’s about building a healthy lifestyle that you can follow (and enjoy!) for years to come.
 
I can show you how I can help, just like we’ve helped hundreds of people to reach their wellness goals. 
 
My upcoming 28-Day Total Body Transformation Challenge is perfect if you've been wanting to make changes, but just don't know where to begin. You'll receive a step-by-step plan to create new habits that will stick. All done with my coaching and a supportive community of people just like you! We start September 13th. You can look up the details HERE or just reach out to chat. 
 
Looking forward to connecting,

P.S.
Here's what one participant said about the 28-Day Challenge, "I love this challenge. I learned 
that even if I don't stick to the plan 100% of the time I can still lose weight. I am proud to announce that I have lost a total of 10lbs during this challenge. I'm well on my way to my wellness goals." Randi R.


Interested in ways to support your wellness with chemical-free options? Click HERE!
 
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