Saturday, December 24, 2016

Choosing Your Health, Fitness and Weight Loss Program Wisely.



Choosing Your Health, Fitness and Weight Loss Program Wisely.

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

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Wednesday, December 14, 2016

Healthy Eating/Weight Loss Tips to do Starting Now!

Healthy Eating/Weight Loss Tips to do Starting Now!

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

Life coach