5 important questions to ask yourself

5 important questions to ask yourself

As we approach the last week of 2022, I’ve got a GREAT mindset exercise that’ll help you do two things: 

  1. Set amazing new goals for 2022, and even more importantly,

  2. Give you the power to reach them.

FACT: almost all of us have had New Year’s resolutions at one point or another ... that we gave up on just a few short weeks later.

Want to know one of the main things that separate those who quit and those who don’t?

It’s engaging in regular REFLECTION along the way.

And a lot of people do it the wrong way. 

True reflection is a PROCESS that helps you recognize what’s working … and what isn’t … by asking yourself specific questions. 

Questions that can help take your life to the next level.

  • Reflection is NOT beating yourself up for what didn’t work.

  • Reflection IS taking time to think about the reasons why certain habits or actions “click” for you and why others are more of a struggle.

It’s stepping back to look at the big picture to see what is really required to set yourself up for success.

Here are 5 reflection questions to ask yourself over the next few days as we head toward 2022.

  1. How have you contributed to your happiness and health in 2021? 

  2. Where do you want to be a year from now? What is MOST important to you in 2022? (Top 3) Be specific. 

For each of your top three things, answer: 

  1. What specific things do you already do in your life that is moving you closer to what’s most important to you? Do you want to continue doing them in 2022? Take them to the next level?

  2. What specific things do you currently do that stalls your progress or holds you back? Why do you believe you take these actions? 

  3. What are 1-2 simple steps you can start taking NOW to make your vision a reality?

Another great question to ask yourself: “What would this look like if it was easy?”

If you get stuck, it helps to get an outside perspective. 

This is where coaching comes in …

Because a great coach can help you make the process a lot easier and more direct. They can eliminate the learning curve to find the fastest path to real results. 

And it’s one of the things we do best in my 28-Day Total Body Transformation Challenge. This program is specifically designed to take the guess work out of healthy eating and exercise. With my coaching and fun group atmosphere you will finally learn how to create and sustain healthy habits for a lifetime.

If you are ready for meaningful – and measurable – results, we are here to help. Here's what one client had to say about the 28-Day program, "When I started Colleen’s 28 day challenge, I was physically and emotionally in a rut. This challenge completely turned me around and headed me back in the right direction. I feel and look so much better! I would recommend this challenge to anyone!! Colleen is amazing, kind and fun to work with! Her workouts and all her lifestyle ideas are absolutely wonderful!! I would go so far as to say this stuff is life saving!!!" -S.H.

You do NOT have to go it alone! Click here for more info about the 28-Day Program. We start January 17th!

Here’s to a happy and healthy 2022!

Colleen
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!

The eating habit that gets in the way of results...

The eating habit that gets in the way of results...
A while ago I slipped into a not-so-mindful habit … I was multitasking while I was eating.
 
And by that I mean, I wasn’t paying attention to the food going into my mouth and instead was focused on my phone or my computer screen.
 
I know I am not alone in this. 
 
It’s something most of us do almost daily. We do it to save time, keep ourselves entertained, and just out of habit.
 
But when I realized what was happening - I made a really important connection with my new “habit” and my wellness.
 
That’s because when I was distracted, I barely NOTICED or TASTED anything I was eating.
 
When you consider that it takes about 20 minutes for our bodies to send “I’m full” cues to your brain, you can quickly see how easy it is to overeat.
 
Not to mention you end up ignoring how the food makes you FEEL – physically and emotionally.
 
Plus, instead of eating because we’re hungry, we can start to rely on outside cues like our emotions or because we see or smell tasty foods. 
 
Or even because it’s a certain time (think dessert after dinner even when you’re full), or for entertainment’s sake, or to relieve boredom or other emotions.
 
This is where mindful eating comes in. 
 
Basically, it’s simply slowing down and really paying attention when you eat.
 
Here are the basics. Just pick one meal and:
 
  • Turn off the TV and put your phone out of reach.
  • Eat slowly, taking time to chew and taste each bite.
  • Focus on how your body feels with each bite.
  • Stop eating when you’re full.
  • And also, before and after you eat, note – without judgment – whether you are truly hungry, and whether what you just ate benefits your health, goals, and your well-being. 
When you start to tune in, you’ll probably notice that your habits and food preferences begin to change …
 
and you’ll begin to make choices that help you feel better and reach your goals faster.
 
You don’t have to do this with EVERY meal. Just start with one a day and see what happens.
 
To get something different, you have to DO something different! 
 
With my wellness business I know that stepping out of your comfort zone (even just a tiny step!) can feel UNcomfortable. 
 
I've got you covered. I have built-in support and accountability … along with our proven plan to help make your journey faster and easier… and FUN.  Let me know if I can support you in any way!

Live today with intention! And if you haven't grabbed my free Mindfulness Workbook,  HERE it is! Thank you for all of you who have sent me messages about how much this workbook is helping you!


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