Monday, December 28, 2015

Support for Healthy Habits and Lifestyle Change


Support for  Healthy  Habits and Lifestyle  Change


I was recently asked what my demographic was for my business? To put this into terms that makes more sense, at least to me, the real question is "Who are My Clients"? I think this is a great question and I look forward to creating clarity around this.

 I think it makes sense to start with who my clients are not. Although I can and would welcome the opportunity most of my clients are not professional athletes. For the most part I work with people between the ages of 40-80 who have some to little fitness training, have tried various forms of fitness activities in the past, have had a hard time sticking with any kind of consistent fitness program and would like to have this be a part of their everyday life. I have also worked with people who  are inspired to move towards a goal that they have always wanted to accomplish and they are looking for support and direction to prepare for the goal. Usually people in this demographic are just ordinary folks with big dreams and they are serious about doing what it takes to set themselves up for success. I also work with people that struggle with fitness either because it has never been a consistent part of their lives, they have had negative experiences with it in the past or they just don't like it much, at least the kinds of activities they have tried. I also work very closely with people who are wanting to loose weight and realize that healthy eating is a start and a fitness program will support and help sustain a stable and optimal body weight.  Lastly, and most certainty not least, I work with people that have a medical condition and either they recognize that they need support creating and sticking with a fitness program in order to avoid or reduce medication, loose weight, sleep better and lower stress levels or their health care provider has recommended that they seek me or people like me to assist them in creating lasting habits around fitness, health and wellness. People who are experiencing any of the above tend to seek out my services in relation to fitness. It goes without saying that fitness is only one component of creating lifestyle change. Other components that can not be over looked are a healthy eating plan and a wellness practice.

A healthy eating plan is another area that I assist my clients with. Again if my clients have very serious medical conditions that require extremely specific dietary requirements it is best if they work with a dietitian on this  and I work directly with the dietitian to ensure there is a continuum of care and we then focus on fitness and wellness. Most of my clients come to me with a goal to loose weight. Many people have extremely busy lives, poor eating habits, use food as a form of comfort and often have sugar or caffeine addictions. Some of my clients may not have weight loss goals but do have health goals that require a change in eating habits and supporting them with a healthy eating plan is my focus. Some people are really interested in the best way to eat for performance with their fitness goals. Sometimes my clients goals are more focused on increasing their energy, sleeping better and making better food choices when they are traveling and/or under stress. My approach with any of these concerns is to help people set realistic goals, take small steps, change patterns and behavior a little bit at a time and combine a healthy eating plan with some sort of physical activity and a wellness program. Often the thing that will make the most change in someones life is related to diet but I have also found that healthy eating changes alone do not address everything and to support sustained change fitness and wellness are necessary.

Wellness is one of those terms that can mean a lot of different things to different people. I have found that when working with my clients that best way to explore creating a wellness practice I like to take a good look at what reduces stress for them. If they do not know we start to experiment. Often what I have found is if you had something from the past that gave you joy and you let it go that might be the best place to start. Meditation, breathing exercises, yoga, soft music and a nurturing space are just a few ideas to get people in the mind set  to allow wellness into their life on a daily basis.

If you are one of those people that is looking for a different way to create lifestyle change for yourself and any of the above feels right to you I would welcome a conversation.
www.health-fitness-coaching.com

Happy New Year!
In health and wellness,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial 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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Sunday, November 29, 2015

Healthy Eating:The Myth around Glycemic Index


In the ever changing world of health, healthy eating, fitness and wellness it is easy to be lead to believe that certain myths are really facts. Some of this is because science is also providing new information on a regular basis and the new information may not be as readily embraced as the old or tried and true ways of eating, working out or following a wellness practice that we are used to. Change when incorporating new information is hard even when it is good and/ or correct change. That said here are a few myths surrounding glycemic index that you may have heard before:
  • Glycemic index is a measure of how fast carbohydrates are absorbed from specific foods/supplements or drinks when eating or drinking a certain amount and gets into the blood stream. What is true is that glycemic index is the total amount that blood sugar rises over time. Research conducted by two different laboratories has shown the rate of glucose entry into the bloodstream, called glucose kinetics, for two high-GI carbohydrates can be remarkably different.In fact, a low-GI carbohydrate may possibly enter the bloodstream more rapidly than a high-GI carbohydrate-rich food (Eelderink et al, 2012a; Eelderink et al, 2012b; Schenk et al, 2003).
  • Simple, refined complex carbs digest faster than complex carbohydrates. In a recent study done on the speed of absorption using bran cereal and corn flakes there was no difference. This data cannot translate to all foods, unless scientists conduct glucose kinetics studies on all foods. However, the examples from these studies completely disprove the assumption that GI represents speed of entry into the bloodstream. Moreover, it is absolutely an untruth that simple carbohydrate ingredients are automatically high-GI foods that are more rapidly absorbed into the bloodstream compared to more complex carbohydrate, low-GI foods.
  • It is important to choose all your foods and supplements based on glycemic index (GI) ratings. There is no research that actually proves foods with a certain GI rating are more healthy and/or promote a healthier lifestyle.  When it comes to GI, many tests have actually been done, yet there is no consensus on whether GI truly makes a difference in long-term health outcomes.
When it comes to a healthy eating plan I encourage you to think clean, lean, organicnon gmo, unprocessed and from the food groups we all know and love (not the sugar, chocolate or caffeine food groups). This is another reason I love my coaching business. My goal is to help you accomplish yours!

If you would like more information please contact us at www.healthpureliving.com and receive a $50 gift card.

In health and wellness,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial 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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Tuesday, September 22, 2015

Healthy Lifestyle; Do What is Inspiring and Fun.


Health: Do What Is Inspiring and Fun!

Today I got up and began preparing for a mountain bike ride in an area that I do not often get to frequent. I have been looking forward to cycling in this world class area as the mountain biking where I live is currently very dusty and really crowded. As I drive with my best friend to the mountain bike park I was taken in by the changing of the leaves, the drive, the journey. 

As a health, fitness and wellness coach that is one of my mantras. do what you love and the rest will follow. I make it a practice to assist people with fitness programs that feel right.
After doing a quick check on conditions and the trail options it was clear that today was a great day to try something new. I have found that in many instances it is hard to step out of our comfort zone and do something new and different. It would have been easier to stick closier to home and the trails I know but that just did not feel motivating.  As I gave it more thought realized I could coming  up with an activity that would accomplish my goal of getting outside and getting some exercise and have fun in the process was the best option. As I examined my options the thought that came to mind was, “What would be motivating?” You guessed it, changing my plan and doing something new. 

My point is  how many times do we have a health fitness plan and as we get closer to execution something comes up that requires us to take a step back or can even deters us altogether. I believe flexibility is the key here. Do you have the ability to keep the goal in mind and alter the plan to meet the requirements? I am learning to pay more attention not only the original activity but to what my options are in the event that circumstances, motivation or other obstacles take a front seat. 

It is more work sometimes to change gears rather then follow the original plan and certainly more work than deciding to skip your workout altogether. In the end I have found it to be very satisfying to know that I did get out and take care of myself and I looked for those third components "Fun and Inspiring" “ and make them a priority.

In support of you! If you are looking for more support with your health, fitness or wellness please see our web site at www.health-fitness-coaching.com

In health,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership is a mother,  ACE certified health coach, entrepreneurial business owner and teacher. Her businesses, Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route.
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Sunday, September 20, 2015

Health and Fitness Goals: What Do You Want!


Health and Fitness goals: What do you want?
I was on a call this morning and a question came up that forced me to examine my own values, goals and dreams for this week and  a bigger picture for this year. As we move right into fall some of us are thinking of things we might want to be or have different for this change of season. When it comes to health, fitness and wellness goals I am clear on my “Why”. Why have I made a decision to make these three things a priority in my life and why have I chosen a Health and Wellness coaching business to assist with your goals (and mine)? Here are some things are motivating to me and might be meaningful to you.
  • I want to feel and function younger then I am and have fun doing it
  • I want to feel and look good in my body
  • I want to fend off some of the diseases that hit many people as they age including: Alzheimer’s, Dementia, high blood pressure and a host of other things.
  • I want to be around as long as possible to enjoy the milestones in my daughters life.
So if there is anything that you want to be different for you sooner rather then later and if so what is it?
Next what is your “Why”? Without a very strong motivator it will be much harder to stay the course. If you do want something other then what you are currently experiencing for 2015 in the area of health, fitness and wellness I challenge you to get out a sheet of paper and write down what it is. Do you want to get in better shape, get into your favorite jeans, have fun while you workout, get outside more, eat less fast food and more whole foods or drink more water. Perhaps you want to experience more freedom?
Once you have identified this part of your goal you will be that much closer to taking the next step towards change. We all have different motivators for what we do and what we are willing to change in order to achieve a different outcome then the one we are currently experiencing. I know for me I am looking to the future in my health/fitness choices. I want to have fun, I want to feel strong and live a life with no restrictions. I want balance and I want to fully enjoy today and tomorrow.
What do you want that is missing in your health/fitness and wellness program and most importantly why would you want to make a change or changes? Here’s to you and your next steps. Change is never easy. Sometimes we just need to jump off that cliff!
In support
Laurie 
 Laurie Bagley MS in Outdoor Adventure Leadership is a mother,  ACE certified health coach, entrepreneurial business owner and teacher. Her businesses, Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people in reaching their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route.
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Friday, September 18, 2015

Goal Setting Tools: Create Your Team

Goal Setting Tools: Create Your Team
One of the strategies that I have found to be invaluable is the power created by training with a buddy or a group. There are lots of reasons for this but one of the most profound is built in accountability. 
  • This can support shared goals, and an added element of fun. Further, if your highly competitive having another person or a team to push you can make a huge difference in performance. The concept of training with a buddy or team has taken on new meaning with social media and the option of creating secret groups online that can help to keep all members of the group on track.
This idea can also be used as a way to connect with friends and family.
  • Having a mutual goal that is inspiring is one way to bring people closer together and it is a creative another way to spend time together. Sometimes our schedules are so busy or sporadic that making time for a buddy or training with a group is a challenge. 
I have to admit that for the most part I train alone only because it is what makes sense for me time-wise. That said about once I week I do get together with someone else and am reminded that my fitness routine is more balanced when I share nature and an activity with someone.

I realize that for some of use our workout times are opportunities to be alone which can be rejuvenating and sometimes the fitness activity we are engaged in involves a group of people that you may or may not interact with.

These times are valuable so the trick is to gauge balance, benefits and outcomes when it comes to training alone or with a group.  My suggestion is to explore all the above and see what works for you as well as being open to different variations based on your available time, emotional state and fitness/health goals. I can recall that when I was training at a very high level it was necessary to train with others part of the time in order to push myself and to get an accurate picture of my progress or lack there of. 
In support of your program and what keeps you inspired, engaged and on track.
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In support,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, ACE certified group fitness instructor, entrepreneurial business owner and teacher. Her businesses, Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route.
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Denali camp 2



Tuesday, September 15, 2015

Health Fitness Coaching: 5 Ideas to Turn Intentions into Lasting Habits.

Life Coaching: 5 ideas to turn intentions into lasting habits
Wanting to stay engaged and excited about your plan for a healthier and fitter body? As a certified health coach I can outlines some tools to support you.
It is common knowledge in the fitness industry that January is a big month for new and newly engaged exercisers to have a New Year’s resolution or intention to start/restart a fitness program, loose weight and a eat more healthy diet. It is also statically shown that after 2-3 months many people are no longer going to the gym they just joined and are no longer pursuing the health/fitness goals they set out to accomplish. That is because it takes at least 16 weeks for a behavior to become a habit and in my experience  it is closer to five months. 

Here are 5 ideas that can support you in your desire to stay the course for lasting habits.
1. Write down why you want to change your current health/fitness program. This is very important because before you will be able to commit to the “How” you need to be clear on the “Why”. A compelling “Why” will be your base camp when you are feeling discouraged around your “How”.
2. Make a list of all the things you really enjoy when it comes to health and fitness. This is key because incorporating new behavior into your life should be fun. When it comes to fitness it is this element that will keep you in the game when you run into obstacles. The list should be varied to allow you lots of choices. Again, this will help to keep things fresh and engaging.
3. Target a big dream to work towards. I have found that when people decide that they are taking on a new program to “loose weight” or to “look better”, it is not enough. What would be really motivating for you? Is it to run a half marathon, do an overnight backpacking trip, trek in Patagonia, do activities with your kids and keep up-say an hour bike ride on your favorite bike trail? Whatever it is write this down and refer to it often.
4. Make a plan. This is the part that addresses the “How”. How do you plan to accomplish your dream goal? What are the steps you will take? What activities will you do based on the list you created? How often will you do them?
5. Create a form of accountability. Do you have a fitness buddy, a coach or a group you can go to for support? Even something as simple as posting a calendar on your refrigerator with your daily plan written down and any changes to that plan can support you with this necessary component of accountability to yourself and your program.

Lastly, take small steps, focus on the journey as well as the outcome and enjoy yourself. Creating lasting lifestyle change is simple but not easy. Take one step at a time and you will find yourself at your destination. 

My business www.health-fitness-coaching.com is designed to help you create lasting lifestyle change!
In Health, Wellness and Support

 Laurie Bagley

.Laurie Bagley MS in Outdoor Adventure Leadership is a mother,  ACE certified health coach, entrepreneurial business owner and teacher. Her businesses, Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route.

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Friday, September 11, 2015

Healthy Life Style Tips: Ways to Strengthen Your Resilience.



Healthy Life Style Tips: Ways to Strengthen Your Resilience.

Setting big goals, creating a plan and sticking with your plan sound simple and can be very challenging. These actions all require the time needed to accomplish your goals, developing resilience when things do not go according to your expectations and seeing things through.
So how do we increase our resilience?
  • There are ways to strengthen this practice and it is well worth the effort it takes.Here are 4 ideas: Anything that feels calming, soothing or peaceful fits this criterion. 
  • A morning ritual, breathing exercises, yoga, meditation, a sauna, journaling, art and listening to specific kinds of music
  •  8 hours of sleep to recover are all ways to support that feeling of “All is Well”, at least for a few moments. 
  • Sometimes just looking at what is directly in front of you and focusing on the very next, immediate steps you need to take can also assist in increasing your resilience.
 Resilience is something we can develop. The research does indicate that our "Willpower" or "Resilience" is strongest first thing in the morning and that depending on how many decisions, how much stress we encounter and how we deal with that stress deplete or reserve. I am noticing that feeling overwhelmed is not an uncommon experience for many people. 

The skill is developing a plan to navigate through these feelings and knowing what to put into play to get past the hardest times. It is also important to find a team or a Sherpa (guide in Nepalese) to help you navigate through some of the roughest of times. Most people do much better during times of stress if they are not an island. There are many resources that address the research associated with resilience and how it affects performance. 

The Adversity Advantage by Paul Stoltz, 10-Minute Toughness by Jason Selk and Be Excellent at Anything by Tony Schwartz. Find support for whatever plan you develop to help you take the very next step towards your goals, move through overwhelm and increase your resilience along the way. When I work with my clients in my health coaching business this is an area of focus. it can make a difference in anyone's ability to adhere to lifestyle change.

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In Health and Wellness,
Laurie Bagley


 Laurie Bagley   VeraHeart  coach, MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner and teacher. Her coaching with VeraHeart and her businesses, Health PureLiving and Strong Bodies Strong Individuals, focus on assisting people in reaching their health/wellness/fitness, financial and personal growth 
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Tuesday, September 8, 2015

Goal Setting: Tips for Pursuing Your Dreams

Goal Setting: Tips for Pursueing Your Dreams

What does it take to identify and pursue the thing that brings you passion, joy, inspiration and motivation!

In my book Summit! chapter one explores this very topic. It is my belief that we all have a big dream or more then one. Sometimes we have the courage to move forward with the steps required to accomplish it, often it is buried with all the other things we deal with on a day to day, week, month or even yearly basis and we loose the vision. Sometimes we can’t identify what it is or used to be.
 How do we get in touch with what brings us this sense of purpose and inspiration? 
  • If you find yourself stuck one idea is to make a list of what you were doing on your very best day. What was memorable, what did it look like, feel like. 
  • Second, what did you absolutely love doing as a kid and chances are if you loved doing it you were also good at it. Lastly, I encourage people to look at their strengths and specifically the ones that they derive joy in doing. 
For example, if accounting is a strength for you but you dislike it that would not be one your list of things to pursue. When it comes to fitness/health and wellness goals I tell people to pick something to work towards that you have always wanted to accomplish. It needs to feel big, challenging and maybe even like a bit of a stretch. This is the start of creating the momentum that will assist you in a plan that can take you to your “Big Goal!” 

I love being able to help people climb mountains, ride bike century’s, run marathons or complete a tri-athalon. I also love helping people walk a 10 k, go from no cardio fitness to 5 days a week of something they love and the benefits that come from that. So, I encourage you to explore your dreams in whatever area of your life you feel needs some attention and if you don’t know what those dreams are begin the process of discovering what it is that will get you out of bed in the morning, looking forward to your next step!! As a health coach taking people one step closer to where they want to be is my goal. In support of you!!

For more information on Laurie's health-fitness coaching services go to www.health-fitness-coaching.com
Namaste,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership is a mother,  ACE certified health coach, entrepreneurial business owner VeraHeart coach and teacher. Her businesses,Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people reach their health/wellness/fitness and financial 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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Saturday, September 5, 2015

Health & Fitness News: Live Well & Prosper


I just learned a new buzz word in the fitness industry: active couch potato. We have all heard the term couch potato and what comes to mind for me is someone who does not move much, watches a lot of TV or plays endless video games or surfs the web without moving for long periods of time. An active couch potato is someone that does a minimum of 30 minutes of cardiovascular exercise and spends the majority of his/her waking hours sitting. This could be behind a desk, at a computer, in a meeting, on the phone, in the car or on a couch. The latest research is saying that yes exercise is essential for our physical and emotional well being and exercise alone is not enough. (more)


"It is my experience that we all need people to support, encourage and care about our well-being and that we do not accomplish great things alone. That is my commitment to anyone I work with. "Our Visions Begin with Our Desires."
~Auddre Lorde 


 

Busting Two Food Myths

I recently read some information that I feel compelled to share as I believe knowledge is power and sometimes the knowledge we hold needs a reset. See if any of these beliefs hold true for you.

1. It is healthier to eat gluten free and this choice also support weight loss. It is important to eat gluten free if you of the 1% of the population that suffers from Celiac Disease (this immune system disorder is highly irritated by wheat products). While some people just feel better eating gluten free there are (more)


My individual and group coaching combines intelligent and proven fitness knowledge with the latest in body efficiency technology and nutrition. You will benefit from my expertise to summit your goals, one step at a time. Give me a call today. 


Laurie's story of climbing Mt Everest, and relating it to living a 'normal' every day life.


Friday, August 28, 2015

Wellbeing: Healthy LIfestyle Facts: Physical Activity vs Exercise


Wellbeing: Healthy LIfestyle Facts: Physical Activity vs Exercise
I just learned a new buzz word in the fitness industry: active couch potato. We have all heard the term couch potato and what comes to mind for me is someone who does not move much, watches a lot of TV or plays endless video games or surfs the web without moving for long periods of time. An active couch potato is someone that does a minimum of 30 minutes of cardiovascular exercise and spends the majority of his/her waking hours sitting. This could be behind a desk, at a computer, in a meeting, on the phone, in the car or on a couch. The latest research is saying that yes exercise is essential for our physical and emotional well being and exercise alone is not enough. We also need to look at how much time we sit or are inactive. Here are a few ideas to assess where you are at on this one;
  • Take an inventory-How did you spend your last 24 hours? How much time did you spend sleeping, sitting, moving, exercising (don't forget eating and sitting in a car also count as sitting.)
  • After you have done this write down more specifically what your movement looked like. Was it physical, intentional, deliberate? What was your perceived exertion on a scale from 1-10?
Just doing these two things will give you a really good base line on your current level of activity and how much time you sit or are not active. This information alone will help you figure out places in your life where you can walk instead of drive, take the stairs, get up from your desk and walk around the block, take a walk after dinner instead of camping in front of the TV or computer and if you are not building in cardiovascular exercise for 30-60 minutes 6 days a week you may want to consider a plan to work up to this. Keep in mind that there is a difference between physical exercise and movement. Movement is anything that uses our skeletal system and also uses energy. Exercise is planned, intentional and designed to get your heart rate up, your blood pumping and your breathing rate increased. I recommend a perceived exertion rate of 5 or 6 on a scale from one to ten and for very fit people possibly 7.

In my health coaching business I spend a great deal of time helping people get on a clear path with their eating. The next component for a healthy lifestyle is fitness and wellness. I hope this information helps you with your intention for lifestyle change and is supportive of best practices.

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In health, fitness and wellness
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership is a mother,  ACE certified health coach, entrepreneurial business owner VeraHeart coach and teacher. Her businesses,Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people reach their health/wellness/fitness and financial 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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Thursday, August 27, 2015

Healthy Habits! Getting Past the Change Barrier

Healthy Habits! Getting Past the Change Barrier

With the first steps of committing to health comes a feeling of hope and the possibility of making changes in our lives and for some the desire to create new/different habits that we have been putting off or on hold for a short or longer period of time. After eight years of coaching people with health/ fitness goals I have found that there are a few things that tend to be universal. The first is that change is not easy for most people even if it is positive.
Research shows that it takes 16-24 weeks to integrate a new behavior and create lasting change. I have found that with fitness/health related goals it takes a solid three months for things to be in place and likely to be a life style change. If your one of those people that has decided to take on a fitness or health/wellness goal keep in mind that it is not uncommon to feel fired up for 2-3 weeks and then to start to struggle with the changes you are incorporating. What I encourage people I work with to do is when they hit this place do it anyway, keep taking those small steps, even when you don’t feel like it.

Pushing to the other side is hard and part of the process. When I was training for Everest there where many days when I was just “not in the mood” to put my pack on and snow shoe up Rainbow Ridge and after I “did it anyway” I may not have felt elated but I did feel good about following through on the goal I had set for myself that day. That said I also encourage you to make your goals fun. If you have mapped out a plan for yourself and after a time you are struggling with it give yourself permission to switch to something that feels fun and/or motivating. Some days, for whatever reason, are harder then others.

Sometimes we need to “just do it” and sometimes it is important take a look at what might be more inspiring.If  getting out with someone and sharing in your fitness creates that feeling of fun, motivation or inspiration use this strategy to keep moving forward!!! There are lots of right ways to get where you want to go.
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In support,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial 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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Tuesday, August 25, 2015

Successful Lifestyle Change: The Power of Habit!


Successful Lifestyle Change: The Power of Habit!

As we move swiftly and fully through 2015 many people create goals, resolutions or intentions to change, break or create new habits. I believe that as powerful as this process can be what can be even more empowering in ensuring success is to understand why we have certain habits and what has been proven to support lasting change. Research on people who have successfully lost weight supports the idea that modifying lifestyle is a crucial component of these efforts. Data on successful lifestyle modification practices come from Rena Wing, James O.Hill and colleagues at the National Weight Control Regency(NWCR). Their findings showed that the following lifestyle-modifications where most successful in weight management efforts (Wing & Phelan, 2005)
* Engaging in high levels of physical activity, at least one hour each day
* Eating a low-calorie, low fat diet
* Eating breakfast daily
* Self-monitoring body weight regularly (once a week is fine)
* Maintaining a consistent eating pattern everyday including weekends and tracking what you eat.
As a health coach and wellness product consultant I see how simple yet challenging it can be for people to make lifestyle changes. Creating a force of habit can take 16-24 weeks which is a long time to be on track, on target and consistent. There are lots of other tools that can support creating habits that last which I will address in future blogs. Just know that if you currently wanting to engage in
health/fitness and diet changes put some basic’s into place right from the start. Support, feedback, tracking progress, fine tuning, fun and sustainability are key components as well. The five action steps above form the foundation and the other  key elements keep you focused for the long haul. For the next 6 weeks I will go into more detail on the additional tools and strategies that can support your “One step at a time” journey to success. Don’t forget to have fun and if it supports your goals getting in nature to move your body can be a huge bonus. 
In constant support of your desire for change and steps to keep you on track.
To learn more about Health coaching please visit us at www.health-fitness-coaching.com
In health,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial 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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Thursday, August 6, 2015

Goal Setting: Support for Health, Fitness or Wellness



Goal Setting: Support for Health, Fitness or Wellness

I love this quote," I can't change the direction of the wind, but I can adjust my sails to always reach my destination." Sunshine book of Quotes. When you are working to change habits it has been my experience that it is key to give yourself permission to stay flexible as you navigate best practices, what is/is not working and how to adjust. I have found that big goals happen with more ease and purpose when there is an element of flexibility. Mountaineering has taught me this over and over. Mother nature will decide some of the possible outcomes and being flexible can make all the difference in reaching your desired goal or not. I am learning this in kiting as well. You can not control the wind and can find yourself in big trouble if you attempt to ignore this simple rule. Here is one idea to consider and a few exercises that may help you get clear on any area in your current business endeavor where flexibility might be a consideration;
  • Stay flexible and when you feel it is right to make a shift, then shift without hesitation.If you stay alert and continue to make the course changes, knowing and trusting at all times that everything is working in concert with you, success will be yours.
  • Write down three times in your life when you choose to stay flexible . How did this serve in a positive outcome?
  • Do the same for three times in your life when you choose to stay rigid to your path. How did this affect the outcome of your desired results? I can recall countless times I have done this in adventure racing, climbing or competitive endurance events and I was always sorry I did not listen to the other voice.
We all have different comfort levels when it comes to making behavior change. You will need to find your way regarding how much you can stretch, flex and need to to stay the current course. I explore this all the time in my health coaching practice and find that is part of the challenge sometimes rewarding and sometimes frustrating. 

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In support of you,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial 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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Tuesday, August 4, 2015

Healthy Lifestyle: Sleep and Weight Loss




Healthy Lifestyle: Sleep and Weight Loss

As a person that just seems to need at least 8 hours of sleep a day I find it surprising that so many people do their best to get by on less. There are many reasons for this including technology, a feeling that there is not enough time in the day (so you catch up in the evening), difficulty sleeping, overeating, to much alcohol to name a a few. While it may seem like 8 hours is a lot of time to be laying in bed research is now showing that not enough sleep will affect weight loss and your productivity/performance.
  • A lack of sleep leads to a slew of negatives, including weight gain, cardiovascular disease, diabetes, stroke, depression, lower immune-system response, premature aging and impaired thinking. Lack of sleep is also a primary cause of car accidents, with the American Academy of Sleep Medicine reporting an estimated 250,000 sleep-related traffic accidents each year.
  •  The hormones leptin and ghrelin are influenced by how much we sleep. When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Your ghrelin levels rise and your appetite is stimulated so you want more food. The two combined make you overeat, according to the Mayo Clinic. The American Journal of Clinical Nutrition found that those who got less than the optimal amount of sleep showed an increase intake of about 300 hundred calories per day.
Here are a few other facts to consider:
  • Sleep gives your body time to recover, relax and refresh.
  • Sleep can impact your metabolism
  • Sleep is key for stellar athletic performance
  • Sleep affects our brain function-lack of creates less clarity or unclear thinking
Ideas that help promote good sleep include a winding down routine, breathing exercises, a short meditation before bed, no technology in the bedroom or around your bedtime winding down, a dark environment and avoid caffeine 3 hours or more before bed.  Keeping a journal by your bedside and writing down all the lists running through your head is another good tool.These are just a few ideas that might help your body relax and welcome a solid 8 hours.

My fitness coaching also addresses wellness practices that promote a deeper and more relaxed sleep pattern. Creating the habit is also crucial. As with anything we can feed good habits or habits that are not as supportive of our health and wellness.

To learn more about our health coaching packages please see www.health-fitness-coaching.com

In support,
Laurie
life coachLaurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.