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.

life  coach

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

Sunday, October 30, 2016

What Kind and How Much Exercise Supports Results?

What Kind and How Much Exercise Supports Results?

Given the number of fitness choices available today can be a big dilemma what to choose for your own daily fitness plan. There are any number of high intensity options, options that utilize some sort  of equipment, options with stations, weights, balls, bands. It is endless. This does not even come close to looking at some of the wellness orientated classes that have added intensity to fit the criteria for a cardio type of work out. And what if your not a gym person or prefer the outdoors to the indoors. Maybe you like solo vs a class full of people or perhaps the other way around. In any event not having options is not an excuse any more for not taking care of your fitness. Choosing what is best for you might be more of a challenge. The bottom line is if you want to meet basic exercise recommendations you will have to come up with a menu of things that meets the following criteria:

  • 30-45 minutes of cardio type exercise 4 plus times a week. This means anything that gets your heart rate up to your training rate. This is a good way to increase your bodies fat burning mode and strengthen that big and all important heart muscle.
  • Strength Training 2 times a week. This does not necessarily mean weight training although that is a form of strength training. It could mean power yoga or a circuit class that uses stations and some supports (balls, bands, hand weights etc). There are also fitness classes that target strength training using your own body weight as the resistance. If your an outdoors only person there are parks with par-courses that focus on building strength.
  • Do the above for the rest of your life and that means weekends, vacations and even holidays. It becomes a way of life.
What people may not realize is that most of what is referred to as aging is actually decay. Aging will happen naturally but decay can be delayed if we make lifestyle choices that keep it at a distance. So while the above may seem extreme it will keep you feeling and looking younger longer. Exercise alone is not enough but it is a good practice. You will also need to be mindful about your nutrition, emotional connections and sense of purpose . However, exercise is the base for keeping your body more vibrant and for you to reap the benefits of what that means. Exercise increases our energy levels,
helps us feel challenged and engaged, forces our bodies back to a very natural state (working and sweating) and changes your blood chemistry so it is inflammatory. All these things make it a hard to dispute why fitness is so important. 

Strength training is the bullet that wards off the 10% of muscle loss you can expect to see every ten years or so after age 40. It also makes a big difference in  the bone loss you will experience over time both of which you want to minimize to maintain quality of life. 

So you may have noticed that I have not even addressed the importance of exercise for weight loss and sustaining weight loss. That is another blog unto itself and for the sake of shining a small light on this exercise will allow the body to loose wight faster when combined with a healthy eating plan. It is one of the only things that will help you sustain weight loss after you have done all that hard work. Exercise and maintaining a healthy eating plan as part of your life long habits program will mean you don't need to revisit a weight loss cycle again.

In support of you and whatever takes you closer to your healthy lifestyle, more energy, fewer aches and pains and a longer, happier life.

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 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

Friday, October 21, 2016

Creating/Sustaining Weight Loss and Life Style Change


Creating/Sustaining Weight Loss and Life Style Change

So what is one of the most important components of weight loss and sustaining weight loss Exercise? While exercise helps and is a good idea it is about 30% of the solution. A specific eating plan? Now we are talking. I have some ideas for you that may be review or perhaps new and if followed loosing and sustaining weight loss can be much more predictable and consistent. Idea number one is DON"T EAT DEAD FOOD. What I mean by this is foods that have been refined in any way. This includes but is not limited to fast food, junk food, processed food, filler food, most foods that come in a box as well as white floor foods(breads etc), white rice, sugar, pasta and soda. For some people this will raise a state of panic as these are current staples. I do have a guide that might be helpful:

  • Adopt the 50/25/25 rule. This means that 50% of what is on your plate are fruits and vegetables, 25% are whole grains and the other 25% is protein (meat, fish, poultry or any of the vegetarian options for protein).
  •  Eliminate Fast Food from your lifestyle (not necessarily fast food places. Some do have healthy options) anything that can be fried, milkshakes, soda etc.
  • Let go of eating everything on your plate. In this country we eat 20% more than we need to and the results are staggering. As a whole we are now 20% overweight. It is hard but as most portion sizes are to big cutting them in half might be the best rule of thumb.
  • Pass on the solid fat, things like butter and the fat in beef. Processed food also has solid fat as does fast food. Olive oil and coconut oil are great alternatives.
  • Limit your alcohol intake. Notice I did not say no drinking allowed but limiting yourself to one or two glasses of wine at night is the recommendation.
  • Exchange your refined grains for whole grains: brown rice, quinoa etc. and use whole wheat instead of white flour.
While the above suggestions might seem like repeats of what you have heard before I feel they are all worth the review. It is not easy to change our food preferences especially if our bodies have grown to crave certain kinds of foods that do not serve us. There are many healthy food menus out there and tools to use that teach and support the above.  Here are a few short articles on getting creative with your food choices and making eating fun in the process..http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/20waystoenjoymorefruitsandvegetables.ashx. and /.http://www.cdc.gov/chronicdisease/overview/

My intention is to give you the information to make positive and proven changes in your current eating habits so that weight loss is not as challenging and so that the weight you do loose is gone for good. Here is to you and supporting your goals around a healthy body weight.

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 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




Thursday, October 13, 2016

How "Caring" Can Affect Your Health and Wellness


How "Caring" Can Affect Your Health and Wellness

Lately I have been on a mission to see what it is that truly creates behavior shifts in peoples lives most specifically in the areas of health, fitness and wellness. There are lots of ideas, studies and programs that address all three areas and I am finding that there is more to lasting behavior change.
Without a sense of purpose most people tend to flounder or feel lost in a sea of activity, stuff and/or  relationships that are empty. The thing is one of the keys to health and especially over time is caring. This also becomes a bit more specific. I refer to it as your core or inner life. If you want to explore all ways to be healthy and happy you might consider some of these ideas.

  • Value your family and specifically your primary relationships. Granted sometimes we need to let go of certain relationships as they are not serving us in a positive way. However, it is worth considering that as time goes on there is a huge benefit to knowing someone well and having them know you well, especially as things change and life hands us different challenges.
  • Nurture your friendships and create new ones. At certain times in our lives we may feel like we don't have time for friends and there is truth to this. Raising children, working, caring for aging parents, any number of things can create this. At some point this changes and hopefully there is more space to spend quality time with people you have known for a long time as well as the opportunity to seek out and meet new people that may have similiar interests and space as well.
  •  Pets. Never underestimate the power of a furry friend. I know most people might prefer the company of a dog but cats and even horses can be extremely powerful when it comes to giving back and receiving as well. I volunteer at a dog shelter and can attest to the gratitude I feel from the dogs I walk or foster. Having one on your own is even better plus you are doing something wonderful for animal kind.
There are other ways to create a life filled with care and I highly recommend exploring what that looks like for you. There is never a shortage of volunteer organizations looking for support, clubs or groups that support community efforts. There are also job opportunities that might create this sense on purpose. It does not have to be a high powered career. Perhaps you have  moved on for this, but need a way to interact with people that also provides some value. I realize that as you read this you might be thinking "How does this help me loose weight, stick with a fitness program or eat healthy?" I will address all those things in the next few blogs. The short answer is that we need balance in our lives to be successful at lasting lifestyle change and if we don't feel a sense of purpose or have something to care about it feels empty, even at our perfect weight, eating a healthy diet and exercising 5-6 times a week.

I look at the whole person when I think of change that sticks. Caring about something beyond ourselves is one aspect of who we all are.

In support.
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, VeraHeart 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

Friday, October 7, 2016

The Power of Gratitude for Health


The Power of Gratitude for Health

Recently I found myself feeling tired, resentful, short tempered and just plain off. I had been reading a book called "The Grateful Life" and was reminded of one simple thing that I had not been doing as part of my daily wellness practice: writing down 3 things that I cam grateful for on a daily basis. Gratitude is one of those things that research is now supporting as a viable tool to help with symptoms of depression, insomnia, hopelessness and can help create a sense of purpose if practiced on a regular basis. As a health coach I am frequently in the position of advising and supporting people with fitness goals, weight loss goals, healthy eating and stress reduction. I am finding more and more that assisting people with a wellness practice that includes an element of gratitude is very important. While many of the suggestions I am about to make may be review for you if your not doing something on a regular basis now might be the time to make a shift. Here are some ideas to get you started on a gratitude practice:

  • Get out in nature for even 5 minutes daily and notice what is around you.
  • While driving or commuting to work find 5 things to appreciate as you look at your window.
  • Keep a gratitude journal in an easy to see place and write down 3 things your grateful for everyday. If you want to take that a step further have someone you can be accountable to on this and share your three.
There are lots of other things out there that people are doing to practice gratitude and in a way that really does bring about a change in the way they feel, interact with others and see the world. As we head into the holiday season remembering to be grateful can take on a whole new dimension as well as present with some different challenges. This article by Forbes Magazine offers some insight on the 7 things that can create direct benefits to your holidays or not. While I am not an expert on gratitude or all the benefits it provides I do know that when I am not in a mindset of being grateful and noticing all that is positive in my life I am not my best self. As a coach I want to empower the people that I work with all the tools that support successful lifestyle change and if I am not using them myself it is hard to expect others to follow my advice.

In the end if you want to experience more appreciation, joy and peace in your life I highly recommend this practice. It may also have some powerful additional benefits like reduced stress, sense of well being and feeling of hope. All of which can all support even more health benefits including getting better sleep which is also associated with weight loss and improved fitness.

I trust this information is helpful to you in some way. As with anything the best idea is to take the parts that work for you and leave the others behind.

In support and health,


Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, VeraHeart 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



Friday, September 30, 2016

Sleep and Health! Weight Loss Benefits and More.


Sleep and Health! Weightloss Benefits and More

There is more and more information out there now supporting the benefits of 7-8 hours of sleep on a regular basis. Not enough sleep is also one of the identified results robbers for weight loss and sustaining weight loss. So whether your wanting more energy, needing more resilience on a daily basis,looking to improve your outer appearance or increase your vibrancy the formula is the same 7-8 hours. For many people getting this kind of rest  on a daily basis is not the norm. What are the health benefits?
  • Brain function is improved. You will respond to decisions and situations with more clarity and often more speed.
  • Improved physical performance. When your body is tired it can exert in workouts etc but the output is reduced.
  • Improved outcomes for weight loss. Getting 7-8 hours of sleep allows the body to function at a higher level and allows your behaviors to mirror  more rested approach. More on this: http://www.webmd.com/diet/sleep-and-weight-loss#1
  • A more rested appearance and increased vibrancy. We have all experienced that feeling of not only being tired but looking tired as well. It goes the same for how we feel on the inside. If we are not rested it is hard to be our best.
While some people can function fine on 6 hours or less it is the exception not the rule. There are lots of reasons that people do not get enough rest and aside from a sleep disorder there are some things you can explore. Here is a little more from ACE:

"Numerous studies have shown that sleep is a key factor in gaining and losing weight. When you do not get enough sleep, hormones that control hunger and fullness go haywire. Too much ghrelin (the hunger hormone) and too little leptin (the fullness hormone) get produced, which leaves you feeling hungry all day and you lose the ability to know when you are full. Plus, more cortisol gets produced, which increases cravings for starchy, sugary and fatty foods. Recent studies on chronic sleep deprivation suggest that the calories you eat are burned less efficiently. Aim for 7.5 to 9 hours of sleep each night."

While this is all very scientific the point is the information is not opinion but factual. I have seem ideas that have helped others get a better handle on the process of training yourself to sleep for 7-8 hours. For some people getting more is about habits that can be changed.
  • Turn off all screens an hour before you want to go to sleep. If you keep your phone on remove it from your sleeping area.
  • Set a bedtime and get your no screens rule in place.
  • Go to bed at your set time even if you are not as tired as you think you should be. If you can't relaxing sleep get up, drink some tea, read, listen to relaxing music and try again in 15-20 minutes. Keep in mind just relaxing in bed is not a bad thing.
  • If your brain is having trouble shutting off keep a note pad by your bed side to write down the things that are keeping you awake.
These are just a few ideas but they can get you started. If you have a sleep disorder having a conversation with your doctor to come up with more aggressive solutions might be in order. In the end it is my intention to provide you with ideas to maintain a healthy lifestyle, develop life long habits and help anyone that is also wanting to loose weight.

In support,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, 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


Friday, September 16, 2016

The Key to Creating Healthy Habits.


The Key to Creating Healthy Habits.

The key to awakening our dreams is to make the object of our vision a priority in our lives.

It's been said that we humans are creatures of habit. Maybe Warren Buffett summed it up best when he said, "The chains of habit are to light to be felt until they are to heavy to be broken." If we are honest with ourselves, these words are true today. We are creatures of habit and that is why change of any kind can be hard for us. It is often easier to hang on the what we are familiar with even when these habits are not good for us. Easier than facing the uncertainties that "new" can bring to our lives.

So how can we change our behavior to support a healthy lifestyle if creating and maintaining healthy habits is fraught with so much challenge? I have a few ideas that might be helpful for your current fitness program, healthy eating plan or wellness practice.

  • Keep it simple. Add one new behavior per week and make sure it is one you can and will do. An example would be to drink 8 glasses of water a day. As simple as this sounds if you are not used to doing this you will need a strategy to keep yourself on track-a full water bottle that follows you around as a reminder to drink, specific times of day you know you will remember, replacing other options with water etc. 
  • Small steps. Using a wellness activity as an example here: Say you are beginning a meditation practice. Rather then starting out with a 30 minute meditation every morning start with 5 minutes and build up to what feels right to you adding 5 more minutes per week. Another way to look at this is to move away from what I call "All or Nothing" thinking. If I can't do 30 minutes out the gate it is not worth it to even begin. Everything counts so small steps are an excellent way to build daily habits without feeling so much resistance.
  • Focus on the positive. Rather then beat yourself up for making small, slow changes one week at a time pat yourself on the back for creating a sustainable pathway to change that sticks.So often people decide that if the change can not happen all at once that is just not going to happen. If you stay the course, much like the tortoise you will be assured an easier transition from current lifestyle and habits to healthier and more satisfying healthy eating plan, fitness program and wellness practice.
To sum up my experience around creating and maintaining lifestyle change there are a few things I like to remind people of. Keep it simple and as fun as possible. This will make it much easier to feel like it is a habit you could maintain for the next 30 years.  Go slow, a little at a time, small steps, one new change at a time. Stay positive and surround yourself with others who share that mind set. Being around like minded people can make the switch from unhealthy behaviors to healthy ones that much easier.

It is my intention to provide tips and ideas that take you closer to where you want to be moving forward. In support! 
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, VeraHeart 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

Thursday, September 8, 2016

Create Inspired, Lifelong Health,Fitness,Wellness Habits


Create Inspired, Lifelong Health,Fitness,Wellness Habits
                                                 A view from the top of the world!
“Remember, what you get by reaching your destination isn't nearly as important as what you become by reaching your goals” Zig Zigler
It has been my experience that we all have what the ability to create an extraordinary life. If you are one of those people that want more out of your current situation, your health, your fitness, your wellness then I invite you to step out of what is current for you and create extraordinary.
You can claim or reclaim your dreams and harness this power to succeed in actualizing them. Changing or going beyond our present life, the beliefs surrounding it and the limitations we put on ourselves is not easy and more than possible.
 I want to explore with you this idea and some ways that have worked for me and may work for you as well. I had to go through this very process on my way to the top of many mountains and in other endeavors like starting a business, living overseas, anything that has felt a bit like jumping off a cliff.
Here is some homework to get you started on this journey of waking up to your passion and creating the life you desire. Feel free to use health, fitness and wellness as your focus if that helps you be more specific.
1. What did you love to do as a child or young adult? In what ways did you like to move your body? Make a list.
2. What was your perfect day to date? Describe this in detail. Does it have any elements related to health, fitness and wellness? If not could it?

We start with our dreams and build from there, one step at a time. The above exercise is only the beginning and I trust will be a huge support for your big picture goals!!
Once you have decided that you are now wanting to make healthy lifestyle changes ,for example, you want to have more energy, feel more alive, sleep better, feel lighter you are ready for the next step. It is a mind set change so that you  can have even more clarity around the kind of changes you are making, what works best for you and what you will commit to. Think of this as searching for boots that fit you. What does it means to find YOUR hiking boots in what may be uncharted territory? This is a process and only you can answer this question. Are you making changes for you or for someone else?  Keep in mind that there are lots of tools and strategies you will need on this journey but first off you need to be standing firm in your own boots.
It is imperative that you are careful and pay attention to every step along the way. A most important consideration to think about as you explore what it means to be climbing in your own boots is your clarity of purpose. How do you know you are on the right track? My experience has been that the right goal will involve a combination of your strengths, passions and desires. I have always felt a sense of excitement, some fear and increased energy when I think about my goal and a desire to get started on the plan. If you use these suggestions around creating, healthy,lasting lifestyle changes or preparing for a larger fitness goal(running a 10 K, cycling a century, hiking to a destination that you have only dreamed about) it will give you an anchor.
It is an honor to share some ideas with you that may support a different way to bring about desired change.  Change is up to you and the more tools you have , the more support you enlist the easier this journey will be. Behavior change is creating life long habits. Here's to your new ones!
It is my desire to help people reach their health, fitness and wellness goals. For more information I can be reached at www.health-fitness-coaching.com

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 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


Friday, September 2, 2016

Fitness: Make Time for What You Enjoy!

Fitness: Make Time for What You Enjoy

I have found that one of the biggest barrier to committing to a fitness program is the belief that it takes to much time or days are so full that creating the time is very difficult. Trust is we are all time challenged and some of us still find a way to get in at least 30 minutes of focused fitness 5-6 times a week. So what is the difference between people that find a way and people that struggle to make this part of their daily routine. Here are some things to consider especially if you are in the camp of people who struggle to bring this into your life as a daily healthy  habit.

  • Do what you love-create a menu of fitness activities that you enjoy and/or like. Have at least 3 different options but having a few more is even better.
  • If you enjoy working out with people build that into your choices. This can help with accountability and feeling like your not alone especially on days that your less than motivated.
  • Have some sort of accountability system. It could be a person/persons, an online group, health coach, a dog!, and a calendar tracking the days you have committed to getting in your fitness time.
  • Make sure you cover your basis: Cardio, strength,mobility and stretching. I suggest alternating activities. To much of any one thing can contribute to injury plus it is important to have a chance to recover from those cardio days. One popular form of cardio exercise, HIIT, can be extremely effective if it is alternated with other forms of fitness.
"Ace Fit for Life" article states the following and I agree 100%.
One simple fact that many people—and even many fitness professionals—forget is that your body makes progress from exercise when you recover from a hard workout. The hard workout is the stimulus for improvement. If all you’re doing is breaking down and challenging muscle, there is no rebuilding time. High-Intensity Interval Training (HIIT) has gotten popular because it works and is effective at creating change. If something is good, more isn’t always better and the same is true with HIIT.

The body needs time to recover. Because the more powerful fast twitch fibers are used to a greater extent in HIIT training, greater muscle damage is occurring. These muscle fibers need a rest and recovery day to hypertrophy and grow stronger. Be kind to your body and alternate days of HIIT training with days of steady state training.”: “The best exercise you can do is the one you can sustain. Anyone can work out for a few months, but who can sustain a lifetime of movement free of pain and limitations?”
So when you are creating your menu of fitness options it is key to take into account your preferences, passions, recovery as well and the challenge and enjoy-ability factors. If your having fun or at least feeling good about your workout time it will be much easier to commit to this practice for long term lifestyle change. Obviously this approach does not work if you are a competitive athlete or have a very specific fitness goal in mind like running a marathon. Certain activities will require a more narrow focus. If your looking for ways to stick with a fitness program, have had a hard time with this in the past and want a solid habit in place I trust the above ideas will be helpful.
In the end behavior change is not easy for any of us. We all gravitate to our comfort zones even when they don;t serve us. I like a very simple, easy to follow guide with small gains. I have found this to be more effective. Further, most of us do not have hours a day to spend working out and more is not necessarily better. I trust that my suggestions help with the "lack of time" road block and help pave the way for a sustained, fun and balanced fitness program.

In support of you!
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their health/wellness/fitness 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, health fitness wellness coach