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 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 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 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
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.