Sunday, January 8, 2017

Create a system to support your healthylifestyle


Create a system to support your healthylifestyle

Discipline doesn't have to be about restriction, it can be about freedom, it can be about openness, it can be about more rather than less. “Batya Zamir
Generosity: Create your own system of self care
How would you feel if you could start your day with your cup full? Most of us experience depletion from others needs, our own commitments and various other pulls that are part of our current reality on a regular basis. In addition, during your day what if you had a plan to add a little to your cup so that by the end of the day your not running on empty. I call this generosity and it starts with you! What would it look like if you gave yourself the gift of 30 minutes of exercise 5-6 days a week, 10-15 minutes to plan your meals and in turn this would serve those around you as well, scheduled sleep 7-8 hours a night and 5 minutes of quiet time just to name a few examples.? I have a colleague that stated her New Years resolution was to be less generous. This made me think is it really that she needs to be less generous or does she need to take care of some of her own needs to there is less resentment on her part and more generosity to go around for others.
In our culture we are all trained to believe certain things. In other words we all have a mind set that we believe to be true. Things like: family first(financially and/or physically) my needs don't really count, I don't have time, it is selfish. These are only a few. We all have our own unique list. Breaking through this and creating a different mindset is the challenge. What if you embraced the idea that you would be at your best if you took care of your own needs first (or at least some of them) and then started on all the other areas that needed addressing for the day? This might require some creativity. Things like getting up a bit earlier to have your time, not arriving home after work until you have taken care of your fitness, setting an alarm to remind yourself to get to bed at a certain time. Men and women struggle equally with this concept. The demands might be different but the idea that you would put your needs first in order to best meet the needs of others is the same. So I encourage you to explore the idea of being generous. First with yourself and see how this affects your ability to be generous with all those around you. This will most likely require some practice and a plan.
 Try this thought experiment. Imagine you have a new mindset that is directing you to make feeling better a priority in your daily life, a top priority.
1. What are 1 or 2 small things you could give to yourself on a daily basis, starting now, that you feel would raise your energy, help you feel more in control and contribute to your well being?( be creative and keep it simple. Small steps are encouraged)
2. What activities would you spend time doing and how do you feel physically and mentally?
3. What is one thing you could let go of on a daily basis that is not contributing to your generosity list: Example, guilt, the list of shoulds or being unable to say no.

It is not easy to change your mindset. It takes some courage and the willingness to acknowledge that our current way of being may not be serving us so how do we create a new way of interacting within and outwardly. Small steps are the key in my experience. Try on one or two new behaviors and once those start to feel solid add a few more. The better your feeling, the more generous you are with yourself the more you will have to give in other areas of your life and to other people in your life.
Generosity to yourself in the form of physical activity helps you be fully who you are capable of being- a patient parent, a loving partner, a role model in the work setting. When your daily actions and choices grow out of doing what matters to you, you are being yourself and asking that shift into what we call well-being.
In and health and support
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called "SUMMIT". One woman's Mt. Everest Climb Guides You to Success.


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Monday, January 2, 2017

Putting the Fun into your Fitness Plan for Life.



Putting the Fun into your Fitness Plan for Life.

As we enter into 2017 there will be a flurry of people that decide once again or once and for all that they want to get back on track with some sort of fitness program. The reasons will vary: To loose weight, to feel more healthy, to look better, to gain muscle, to alleviate stress, to get off a certain medication, to build strength, just to name a few. If anyone of you have ever started and then stopped participating in some sort of fitness program you will be familiar with this scenario. So what is it that creates this pattern of starting than stopping vs the pattern that some people are able to form which is creating a fitness program for life? Research supports numerous studies around behavior change and the strongest indicator for people sticking with a fitness program is intrinsic motivation vs extrinsic motivation. If your not familiar with these terms intrinsic motivation is when your motivated from within. Examples of this would be that you exercise because it helps you elevate stress or anxiety, it gives you a feeling of peace or accomplishment, you like how your body feels duirng or after and/or you like the setting your in while your exercising. Extrinsic motivation would be things like wanting to loose weight, look a certain way, be healthy, follow someone else's recommendation or suggestion.
While there is nothing wrong with extrinsic motivation as a starting point it is not enough of an incentive to see you through once you have accomplished your goal, come to a plateau, get bored or are just not feeling it! So how do you move from extrinsic motivation to intrinsic motivation? Here are some ideas.

  • If your initial goal is to weight loss exercise should be under your control. This means you decide what your going to do to move your body, how long you will be exercising or moving your body, at what intensity you will be doing the activity.  There is no right or wrong way to exercise. Some ways will bring different results and it is key that you decide what your program will look like.
  • Pick things you like to do. You don't have to love them but if you don't at  least like them you will have a very hard time staying the course.
  • Create a menu of activities. It is best to explore all the ways you enjoy moving so that you have options for your moods, energy level and other life situations that happen on a day to day basis. If your not in the mood to go to the gym fine take a walk.
  • Everything counts. Do as many random acts of fitness that you can over the course of a day. These all add up and will raise your mood and energy. That's right mowing the lawn, gardening, house work, taking the stairs all contributes to you being off the couch and moving your body.
  • Embrace your fitness choices and work towards incorporating fitness into your life because you know it makes you a better parent or partner, it gives you a sense of satisfaction, you enjoy being outside, you like the feeling you experience once your done etc!!
It is not uncommon for people to need an outside element to get started on a fitness program. Just remember that you need to be in control of what it looks like. Ultimately, if you want fitness to be a healthy habit and/or  successful lifestyle change you will need some internal reasons to keep it up. Even things like wanting to experience life fully, being able to do what you want when you want are great reasons to reap the benefits of a strong, fit and healthy body. One other consideration. If you have limiting beliefs about exercise should or should not be you may want to look at that. Things like: it needs to hurt, I need to be sweating, it needs to be for a certain amount of time, it can't be enjoyable, I need to be out of breath. These types of attitudes can get in your way of creating fitness that is fun. It is OK if some of these actually work for you but if they create a miserable experience get rid of them! It is possible that you are functioning under an old paradigm that needs to be updated in order for you to stay active from here on out!

Here's to your success in 2017 with whatever form of exercise program you choose to do as long as it supports a long term, long lasting change . Keep it fun! I am here for you www.health-fitness-coaching.com .

In health,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.


Life coach

Saturday, December 24, 2016

Choosing Your Health, Fitness and Weight Loss Program Wisely.



Choosing Your Health, Fitness and Weight Loss Program Wisely.

“You can't just sit there and wait for people to give you that golden dream, you've got to get out there and make it happen yourself.” Diana Ross
This is the time of year when people are starting to consider the new year and what they may want to be different in their lives.I have often been asked “How do you know what to go for in your life, what is important, what matters?”
My response is, “Does the thought of your dream create a feeling of excitement and purpose? Is it a bit daunting? Does it scare you? Is it something you have thought of over the months/years? Is it constantly on your mind? If you didn't go for it how would you feel?
I believe the dreams to go for are the ones you feel in your body. There will be a feeling of desire and sometimes burning desire. There will be nothing lukewarm about it. I have discovered that if I pursue goals that did not bring out this kind of excitement there ultimately would be a lack of commitment and/or desire to continue on the path. The right dream creates the power and passion to go beyond the obstacles that will always show up at some point along the journey. This is what will drive you to succeed specifically with your health, fitness and wellness goals. Even when things are tedious, hard and/or exhausting your will feel it is still worth it to keep moving forward.
When I decided to climb Mt. Everest I had no idea what it would really be like. Perhaps you feel that way about taking on a fitness program or changing your eating habits and/or putting into play other lasting behavior changes that are foreign, new, scary. What I can say is that as you set goals and achieve them your excitement will be fueled.. Yes, you will experience challenges along the way, be diligent. Give yourself permission to take another 5 steps even when it feels to difficult. I will expand on this in the weekly motivational video.
In the mean time here is some home work that I would love to see addressed in our forum!
1. How would you feel if you accomplished your big dream/goal today? Don't hold back on the answer to this.
2. What are the major fears that hold you back from pursuing your dreams/goals? The act of writing these down can lesson their grip on your forward momentum. In addition I want you to consider the following:
Did you write down your 2016 Goals?
2) How often do you re-read your 2016 Goals?
3) How did you do as far as accomplishing your 2016 Goals?
4) Did you focus too much on the goals themselves versus focusing on following through on the habits that would have led to the goals?
5) What are your fitness, weight loss and health goals for 2017?
6) Write "Why?" next to each of your 2017 Goals and then explain why you want to accomplish that goal.
7) Write "How?" next to each of your 2017 Goals and then explain what actions and habits you need to take to accomplish that goal.
8) Write yourself a note declaring your commitment to use goals as vehicles to hunt down your best self versus destinations. Make sure to explain why this will lead to you making 2017 one of the best years of life.
Until you make it real and hold yourself accountable goals have a tendency to slip through our fingers regardless of how well intentioned we may be. If this has been you in the past now is the time to change that pattern.
In support of you, your health and all that 2017 has the power to bring to you!
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.

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Wednesday, December 14, 2016

Healthy Eating/Weight Loss Tips to do Starting Now!

Healthy Eating/Weight Loss Tips to do Starting Now!

There are thousand of articles, programs, books and classes all devoted to this topic. The reason this blog might be helpful to you is because I have taken a few of the simplest and easiest to implement ideas for you to began practicing right now! No time like the present! No need to wait until January 1st. If you begin your small changes now you are creating momentum for the future. One small step at a time.
 Keep the ice cream, cookies, and chocolates out of the house.
Make “laziness” work for you by making it harder and more inconvenient to reach for high-calorie, low-nutrition, easy-to-overeat foods.If you want sweets, you have to go get them. At 10 PM, when you’re snuggled into your sofa binge-watching your favorite TV show, it’s going to be a lot harder to motivate yourself to get up and go to the grocery store.Pro tip: Keep a colorful assortment of dried and fresh fruits around for snacking.
Use a meal plan.Don’t make fresh decisions every day or keep meal choices totally open-ended all the time.
Instead, make decisions in advance and work from a template.
Pro tip: Every few days, sketch out the meals you’ll eat for the next few days. Check the list daily so you know:
  • what to buy at the grocery store;
  • what to pre-prep;
  • what meal you’ll eat at what time (or when you’re really hungry).
Keep chopped, ready-to-eat vegetables in the fridge.
Put them front-and-center so you see them and can get to them easily.
Pro tip: To make your favorite salad veggies even easier, store them “restaurant style”. Clean and sterilize one of your refrigerator’s crispers, dump chopped veggies (loose) into it, and cover them with a damp paper towel and a couple of ice cubes.
 Don’t be hungry and in the grocery store at the same time.
Treat grocery shopping like a surgical operation: Have a plan (like your meal list from Tip 3). Get in and get out efficiently. (See if you can make a game of it.)
Pro tip: Focus on the perimeter — the produce, meat, and dairy sections. Don’t even go down the processed food aisles, so you won’t be tempted.
Shop with a basket instead of a cart to limit what you can buy (it sneaks in an arm workout, too).
These tips are courtesy of Pro-Nutrition and are also part of the training I received through ACE while getting my Health Coach certification. While you may have heard them before if your not practicing them now would be an excellent time to start. Obviously this is just the tip of the ice berg when it comes to a healthy eating plan, weight loss and staying the course but it is much easier to make a few small changes and to add to those over a period of time then to take on to much and have a hard time sticking with all the newness of lifestyle change.
As always my goal is to support your forward momentum in a way that is doable and produces results that are on going and sustainable.
In support of you and your health, fitness and wellness goals!
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.

Life coach



Tuesday, November 29, 2016

A Mind Set Change: Active Vacations and Holiday's


A Mind Set Change: Active Vacations and Holiday's

                                    Shell of the day! Beach walking for fitness and fun.

This is a topic that is near and dear to me as so frequently I hear people express that their goal on a vacation or during a holiday is to relax, unwind, let go of stress yet many of the behaviors that go along with this idea are counter productive. Picture this: You decide to take a beach vacation to a sunny, warm, lively location. If your traveling during a holiday period the airports will be jammed and flights packed. Because you have an early flight there is no time for a workout or breakfast. You know the flight will not be serving food so as soon as you get through security you head for the nearest Starbucks like booth to grab a fancy coffee and some sort of breaded item. While waiting for your flight to board your doing one last email, text check hoping you haven't forgotten anything that can't wait for at least a week. After 6-8 hours on a plane, a lay over, lines in customs and a shuttle to your new home for a bit you can barely wait to grab a cocktail or 2 and a dinner. This is the start of your relaxing, stress free and rejuvenating holiday. You head to bed feeling stuffed, exhausted and weather you know it or not dehydrated. Getting a restful sleep with these factors in play might allude you.

This is a small snap shot of how things are starting out. You could continue down this path or make a few changes to the beginning and alter your daily plan to include some physical activity, healthy eating and enough rest. I realize that you might be thinking that this does not sound like much fun. Trust me you may surprise yourself and have more fun then ever if you wake up alert as opposed to hung over, rested as opposed to exhausted, ready for breakfast rather than bloated and uncomfortable. Here are the suggestions I would have you consider. Knowing the travel can be stressful set yourself up ahead of time to experience less if possible.
  • Pack some healthy snacks the night before. They can see you through at least until you have time to get something healthy. If your traveling by car you can pack a cooler with the same idea in mind.
  • If your going to drink coffee first thing make sure you drink equal amount so water. Flights don't offer much but they do offer water. If your traveling by car make sure you have water bottles handy.
  • Once you get to your destination(especially day of) keep your alcohol intact reasonable and consider food choices that you can sleep on. Get to bed at a decent hour so you can take advantage of the next day to the fullest.
  • If possible let yourself sleep until you wake up naturally. This might be hard but your body will thank you.
  • Do some sort of physical activity every day. It could be a swim, walk on the beach, class (many places now offer yoga, cardio fitness or Pilates) use the fitness center or if your at someone's home find a nearby fitness center. Bike rentals are also becoming more popular as are walking tours of places.
The above suggestions are pretty simple. There are lots of more exotic and/or involved options like skiing vacations, snorkeling, scuba, kite surfing, cycling trips, hiking trails. The list can be endless if your willing to do a little recon ahead of time and decide what you are willing to do, what sounds like fun and what can support the other goal of time to relax, revive and experience less stress for a bit of time. Holiday's and vacations can be a great way to regroup if you allow the space to do so and take care of yourself in the process. An added bonus it that you will be a lot more fun for any traveling companions/family to be around .

In support of you having time out and in a way that does not set you back from your healthy lifestyle choices, healthy eating plan and daily fitness. It is just a little different and takes a little rethinking around what fun really looks like.

In health and wellness,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.


life  coach

Thursday, November 24, 2016

Gratitude: A fast track to health and wellness



Gratitude a fast track to health and wellness

                                  Sunrise in La Ventana Mexico my Thanksgiving refuge

We are now officially into the holiday season and I am finding that the more tools and strategies I can put into place to support peace of mind, minimal to no weight gain, sustained energy and adherence to my fitness program the happier I am. That is what inspired this blog post title. I want to share what I know to be true with you and you can decide what if any of it could be helpful and/or resonates with what you are wanting in your life as well. If I could target one thing that could be a game changer now more than ever it is an attitude of gratitude. I am sure you have heard this term before and if all I do is create a reminder for you around  how important and valuable this can be in your life, mission accomplished. I do have some thoughts around how you can create a gratitude menu so to speak. A variety of ways that you an tap into this practice on a regular basis. Here are some simple ideas:

  • At least once a day when you get into your car to drive somewhere look for something in nature (or otherwise if need be) to be grateful for. If you live in the city it could be trees, open sky, a park. You may have to be a bit more creative.
  • Get out in nature at least once a day and reflect on something that gives you a sense of peace. Could be animals, birds, moving air, grass. You name it. Nature is a very powerful force when it comes to gratitude and how it can create a sense of healing and peace.
  • Keep a gratitude journal where you record three things you are grateful for on a daily basis. This only takes a few minutes and can go a long way in raising your energy and a sense of appreciation for the people and the things in your life.
  • Let one person know every day that you enjoy and are grateful to have them in your life. I started a practice the week of Thanksgiving ,contacting at least one friend per day to let them know how important they have been to me in my life. I have found that people do not expect this and are so happy to get the short message.
It is easy for me to go on about why we should all be grateful, especially in this country where we have so much and how we should go about doing this practice. Actually implementing any of the above on a regular basis is simple yet takes diligence. As with any new habit it might be fine for a few weeks and then as soon as you find yourself under unexpected stress, tired or overwhelmed the practice takes a back seat. I know I have had this experience myself and have had to get myself back on the "Daily Gratitude" track more than once in the past year. 

So what does all of the have to do with your health and wellness? To put it simply gratitude creates a sense of inner peace which I for one need as much of as I can experience. It also can raise your energy at least for short periods of time and can often help with the feeling that you are in control by acknowledge the things that you are grateful for which may also be some of the things that are going well for you in your life.I know that over all there is very little we have control over. Certainly not other people only our selves. Having a practice of gratitude allows you to focus on those things that you do have control of and are grateful for and perhaps a way to allow for those things that you don't.

My intention is always to bring to you any experiences that have helped me to stay positive, strong, engaged and on my healthy lifestyle path which also does include healthy eating and fitness. I offer this support to you in the hopes that it makes your journey easier and more sustainable. I trust that there may be something in this post that creates a sense of peace, hope and feeling that at least in the moment all is well.

In support and in health during this holiday season.
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.


life coach

Sunday, November 6, 2016

Fitness Tips for Health, Longevity and Weight Loss.



Fitness Tips for Health, Longevity and Weight Loss

In my last blog I focused on the practice of doing 4 days of cardio fitness with each session being at least 30 minutes: Fitness for life . The idea being that as time goes on we can experience a graceful aging experience and actually ward off decay if we exercise with gusto, consistency and are very purposeful in the choices we make in relation to our cardio activities. In addition to that part of a fitness program it is also crucial that a strength training component be built in 2 days a week. I have found that there are many different options when it comes to strength training. A weight program with circuit type machines is one option but certainty not the only game in town. Free weight are another idea and for some of us body resistance will do the job just fine. I like to do 30 minutes of strength and mobility work twice a week using lots of upper body, lower body and core exercises. There are numerous programs available online, in a DVD format and classes that focus on this area. If your looking to really dig in here are a few ideas:
  •  Barre, 
  • Power Yoga, 
  • PIYO 
  • And some forms of Hot Yoga (Bikrams)
These are a few formats that will hit all muscle groups and than some!

 In addition it is key that  you also do at least one day a week of purposeful stretching, yoga or anything along those lines that helps you to remain flexible. It is important to be fit and if you only focus on cardio fitness or strength/mobility you will find that over time your body becomes rigid and stiff.

Lastly, as part of your moving routine, balance training and activities that involve coordination and fine motor skills can not be left out of the mix. One of the brains bigger jobs is to dictate how your body moves. If you don't challenge this system your brain becomes less efficient at it's job of  managing movements. This will directly affect your balance and coordination in a less than positive way. If you don't challenge this system your brain becomes less efficient at it's job. So what are some of the ways you can move your body to challenge your brain? I suggest movement that is three dimensional. Hip circles are an example of this as is the overhead reach (or dry backstroke.). To do this one lie on your back with one leg bent. reach over your head with your right arm, like your doing the back stroke, return the arm to your side and do the other side. I recommend at least one set of 8 building up to 2 sets of 8 each side.

I know the above is a lot of information and I hope it will make your fitness journey a bit more targeted, fun and productive. IN the end you want to be doing different things on different days in order to address all of your fitness/physical needs. It is my desire to assist in the process of sorting out what is going to work best for you!

In Health,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focus on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.

life coach