Fitness, Goals, Gratitude, Health and Wellness, Mid-Year Check In, Mindfulness, Personal Development, Perspective, Pursuing your dreams

We’re HALFWAY Through 2021!

Where are you at?!

Every January I set intentions and goals for the upcoming year. In recent years, I have been extremely specific about my annual goals and the steps it’ll take for me to accomplish them. I look at them frequently throughout the year to ensure I am on track but each July I take a good, hard and honest look at the goals I set, my progress thus far and if they are still relevant to me and my dreams. 

My midyear check-in is about reviewing the following:

  • where am I at in the process of meeting my goals?
  • what MUST I do over the next 6 months to reach my goals?
  • if I have reached a goal, can I level up in that area, if desired?
  • do my goals still feel attainable, or do they need to shift a bit – make bigger or a bit smaller?
  • how am I feeling about my progress?
  • what am I surprised by?
  • what has been the hardest step(s) towards reaching my goals? How will/have I overcome it?
  • what is the feeling I want to embody at the end of 2021?

This process can be a motivating wake-up call to maintain the fire I set in January. Sitting here typing this and looking at the goals I set in January, I can celebrate the fact that I have already accomplished a few of them, while simultaneously recognizing that I haven’t dedicated much time to others. 

This opportunity of a midyear check-in allows me to shift my focus a bit, if needed and maintain the course. 

Did you set goals/intentions at the beginning of the year? If so, how are you doing on progress? 

Want support? Reach out, I’m happy to help!

There’s STILL six months in this year! What do you want to achieve by January 2022? And more importantly, what feeling do you want to embody?

Keep going, you’re worth it.

Fitness, Goals, Health and Wellness, Marathon, Marathon Training, Personal Development, Running

I completed my 11th FULL marathon!

I completed it on Sunday, May 2nd. I was scheduled to run the Northeast Kingdom Marathon on May 1st, but it was postponed until September. When they announced the postponement, I was faced with a decision: pause training and re-start when it’s within the 18-week window, OR keep training, map my own race and get it done. I decided to keep training. Much like all of us, I didn’t know what the restrictions of COVID-19 would look like in September and I wasn’t willing to push my plans again for COVID, so.. I didn’t.
What I want to say about this marathon, which really can be applied to any aspect of life is: if you have something on your heart, if you have a dream, goal or an intention, figure out a way to do it and just do it. We can always allow fear, doubt, uncertainty, weather, upset or anything get in our way, but when you can push everything aside and continue to pursue your dream while you simultaneously hold those feelings – man, what an amazing experience. You can hold fear and still maintain your forward momentum. You can hold any emotion and still obtain your dream. 
The night before the race, per usual, I was experiencing some pre-race jitters, uncertainty and questions of: “am I really going to achieve this?” “Why am I doing this to myself again?” This is nothing new. These thoughts, feelings and questions enter my mind every evening before a race. In this moment, I have two choices, I can allow the thoughts and questions to keep me up all night and ruminate, or I can allow them space to be there and continue moving forward with my plan. 
I mapped my route prior to the race. The route took me from Ferrisburg, through Charlotte and into Shelburne. Rolling hills with views of Camel’s Hump, the Adirondacks and Lake Champlain. It was breathtaking scenery that left me feeling grateful, humbled, at peace and calm. 
My husband, unbeknownst to me, set up a cheer squad to help me out along the way. Every time I approached loved ones, I got full body chills. Seeing them all jumping up and down, waving their hands and rooting me on from the sidelines was the exact boost I needed in that moment. 
In addition to training for 18 weeks, I prepared for this race by making a playlist and purchasing a book on audible. I also knew that if push came to shove, and I slipped into a negative mindset, I could dedicate each mile to someone in my life that I love and admire. As I write this, I find myself thinking and feeling like the time flew by… because honestly, it did. 
I spent the first hour adjusting my pace and getting comfortable in a stride that I could maintain. I spent the time embracing the beats of the music, soaking up the morning sun and holding gratitude for the scenery. 
During the second hour, I started to feel my left hip a bit but was also met by my loved ones. That love, excitement, and full-body chills allowed me to shift my focus back onto the road and my journey. 
It was during the third hour that the challenge set in as the wind was now against me. It was during this hour that I had a moment of breakdown. A moment of awareness on how different my life would be/could be if I made different choices. In this moment, I was overcome with compassion, love and pride for where I am in my life, for the people that I choose to have in my life and for how far I have come. There were tears, pride, happiness and then full-body chills again. 
The fourth hour was by far the hardest. I had just hit 20.5 miles and I still had 5.7 miles to go. It was an hour of on-going self-coaching, self-compassion, self-love, grit, determination and power. My legs felt like led, my left hip had come back to greet me, and I felt ready to accomplish my mission. But I wasn’t giving up. I wasn’t going to stop. I wasn’t going to walk. I was going to keep running, no matter how slow my pace became, and I did just that. 
I didn’t stop once. I ran the entire time and although my pace went from an 8:35 to a 9:53 minute per mile, there was no option for walking.  
I won first place! I say this with a smile knowing that I was the only runner out there, so I also came in last. Haha. 
Either way, I sit here at my desk with sore legs, a big smile and another massive accomplishment under my belt. 
We can do anything we set our minds to. I hope this story and marathon recap helps you feel empowered and allows you to hold the belief that you can do anything you set your mind to. 
Get after it, you’re worth it. 

Goals, Health and Wellness, Joy, Pursuing your dreams

May Newsletter – Big Life Changes!

Hello all – I  have a few BIG updates for you today. 

First off, I am OFFICIALLY 35-years-old! I turned 35 on April 26th and it was an amazing day. I spent the morning hiking Camel’s Hump! Through the 14-20 MPH winds, 30-degree temperatures, rocks covered in ice and a lot of fear, doubt, uncertainty and self-coaching, I made it to the top. Never in my life have I hiked alone but what better day to do it than on my birthday! I felt empowered, thrilled, and grateful when I made it to the top. Sometimes I want to push through the journey without even recognizing the beauty in it just to get to the destination, but this hike wasn’t about standing on top of that mountain, it was about the grit, determination and self-coaching it took to get me there. Our strength is built in our journey. Needless to say, I am so ready for this next year of my life; every step, every trip, every fall and everything in-between. You’re mine, 35!

Which brings me to my next big announcement: two months ago, I stopped working at Home Health and Hospice to pursue my business FULL TIME. That’s right, I am officially 100% an entrepreneur pursuing this dream of mine. I have kept it pretty “hush hush” because I’ve wanted to avoid any additional perceived pressure and because of the fear of failure. However, I see how this could also limit my capacity for growth. I also see that this dream not becoming what I want it to be, isn’t a failure; a failure is never giving it the attention it deserves. So as I pursue this dream, as I stumble, as I thrive, as I fall – just know that although you may see me fall, you will always see me get back up. 

My ask for you is this: if you are someone or know of someone that is looking for support as they pursue their health and wellness, will you give them my information? If you know someone wanting support when it comes to movement, nutrition, behavioral health or stress management, I can help them. If you know someone struggling with stress, overwhelm, exhaustion, or anxiety, I can help them. My mission with this dream of mine is: to help guide people on a journey towards healing. We are our own medicine and our own remedy, but sometimes it just takes someone to light the path for us. That’s what I’m here to do. 

I’m pumped for this year. I’m ecstatic with the decisions, expansion and development I’ve experienced lately and there’s SO much more to come. 

Check out my website for a quick refresher on the different services I offer and keep it in mind when someone is expressing dissatisfaction with their current level of health – I’m their gal! 🙂

Fitness, Goals, Health and Wellness, Marathon Training, Mindset, Pandemic 2020, Running

Marathon Training Through a Pandemic

Honestly, I feel like this whole pandemic has actually been similar to marathon training. It’s been hard and rewarding with a lot of shifts and adaptations to achieve what I want to achieve. 

As I was thinking about sharing my marathon training experience, I wanted to write about it so it was relatable. Not everyone is actually training for a 26.2 mile race right now, but my assumption is that we are all up against some sort of challenge or our own race right now. So as you read this, consider your own race you’re up against. 

By the time you read this, I’ll be eleven weeks into training. Over these eleven weeks, it’s been a consistent push-pull of going for it and wanting to sit down.

There’s been self resistance and push-back. It shows up mostly in the morning during a mid-week long run or just before my long run on the weekend. The resistance shows up as bartering, self-loathing, what if’s, and slight irritation. The questions come up as: “what if I didn’t run today and did it tomorrow instead?” “Why do I keep putting myself through this?” “The marathon date is already pushed, it’s not really necessary that I run 18 miles today.” The excuses, what if’s and self-induced peer pressure come flying at me to knock me off course. However, what I will say is this: no matter how tempting it is to shift my run or not do it, once I get running, I’m fine, in fact most of the time, I’m great. I have also found that once I’m done the distance, I’m grateful I did it and feel so empowered. 

I was talking to a client recently about this idea of being half-way up a mountain. Picture you’re half-way up a mountain and feel completely depleted; mentally, emotionally and physically. At this half-way point, you’re at a crossroads. You can keep going, or you can turn around and go back. How would you feel in each scenario? That’s how I picture these training runs; if I didn’t do it, I would feel like garbage and the irritation and frustration would probably be exemplified. However, if I did it, the elation, pride and empowerment would carry me through my day and completely lift my mood. 

Whatever race you’re facing right now, whatever challenge is in front of you, take a minute and envision how it will feel when you overcome it or envision how it would feel if you quit pursuing it. Which scenario feels better to you? Whatever scenario feels better to you, do it. 

And maybe “quit” is a strong word, because honestly, sometimes the things we pursue are not actually in alignment with our essence. When you find yourself at a crossroad of todo or not to do, take a minute to tune in to your intuition and listen to your higher self. Figure out what is true for you, determine if it’s a yes or a no and go with that. Ultimately, what I have found is if I stay in alignment with my truth, then there’s no room for regret, guilt or shame. 

What sort of race are you facing right now?

Goals, Mindset, Personal Development

Dare to Dream

What if this year, you put yourself first?
What if this year, you believed in yourself?
What if this year, you trusted yourself?
What if this year, you didn’t apologize for your feelings?
What if this year, you didn’t let people overstep your boundaries?
What if this year, you took more time for you?
What if this year, you read more?
What if this year, you didn’t accept failure?
What if this year, you asked for that promotion?
What if this year, you quit your job and chased your dream?
What if this year, you stopped drinking to numb the pain?
What if this year, you started therapy?
What if this year, you celebrated your success?
What if this year, you ran towards a challenge?
What if this year, you went skydiving?
What if this year, you woke up 30 minutes earlier?
What if this year, you moved your body 3 days a week?
What if this year, you chose water over soda?
What if this year, you smiled more?
What if this year, you volunteered?
What if this year, you forgave?
What if this year, you pushed back?
What if this year, you slowed down?
What if this year, you moved?
What if this year, you played more?
What if this year, you stopped believing that voice inside your head?

What if this year, you stopped, stepped back, evaluated your life and really let go of what is not serving you and embraced the fear, challenges and alternate choices that can enhance your life. 

What if you trusted and believed that all the things that happen, good and bad, are ultimately guiding you to your purpose. 

What if… 

What if 2021 is an opportunity to get up, stand strong and open up to all the possibilities?

What if you are exactly where you are meant to be?

Lean in my friends, with your dedication towards expansion, this year is going to be amazing.

Every day is a new opportunity to live, so live. 

Goals, Health and Wellness, Personal Development

Small Change for Massive Impact

As we enter into this New Year, are you hoping to shift a habit or implement a new one? Some people get turned off by the idea of a New Year Resolution, trust me, I get it. I’ve been victim to my own over-zealous goals only to stumble and fall a few weeks later. However, I have also been the successor of my own over-zealous goals while stumbling and getting back up along the way. It’s not always pretty. There isn’t only one path. There will be days that are ugly and feel like you’re trudging through mud. And there will be days that you wonder how and when you got so damn strong. This isn’t about big goals, this is about shifting a small habit or implementing a new, small habit; one small change can make a massive impact. To start a new habit, it will take consistency, grit and determination. So, let’s get started!

Let’s say the new habit you want to start is drinking 8 oz. of water every morning.

Here is my recommendations when it comes to setting the habit:

Identify: The habit you want to implement and the reason you want to do it. It isn’t enough to choose a new habit or to get rid of an old one, you have to identify the reason why you want it. I want to drink 8 oz. of water every morning because it will help to re-hydrate my body which is good for my health. I want to drink 8 oz. of water every morning before anything else because it is good for my health and my health is important to me.

Plan: Now that you have identified your habit, plan how to implement it. When you are creating a new habit, a way to guarantee you will accomplish it every time is to attach it to an already existing habit. If I want to drink water every morning, I must do it before I pour my coffee, which is something I do EVERY morning. My plan is to drink 8 oz of water every morning BEFORE my coffee.

Set-Up: The habit is to drink 8 oz. of water first thing in the morning. The plan is to do it before I pour my coffee. The set-up is about ease of execution. Although grabbing a glass from the cupboard seems like a simple thing, if I am in a sleepy-daze and the set-up/cue is not within my line of sight, I will likely revert back to the habit of starting my day with coffee. Therefore, the set-up for this specific habit would be an empty glass right in front of the coffee pot. This will act not only as a cue, but also a pattern interrupt with it being in the way of the handle of the coffee pot.

Execute: As the Nike slogan goes, just do it. Put the necessary things in place to optimize your success, remember your deeper reason as to why you want this habit and use that to reach for the glass and habit every single day. 

One small change can make a massive impact, you may not see it in the days but you will see it in the months and years.

Trust me, you will not regret it and like always, you are worth it.

Goals, Mindset, Personal Development, Perspective, Pursuing your dreams

What’s Your Word for 2021?

Have you ever considered coming up with a word that would guide you through a decision, or an entire year? This concept is something I started two years ago and it certainly has set the tone for the past two years.

Throughout 2020, I spent most of the year reminding myself of the word I chose: commit. At the beginning of the year when I dedicated 2020 to the word commit, it meant committing to my dreams, my vision, my needs, my wants, my goals and the plans I had put into place. Commit resembled continuing on a course despite the challenges, poor motivation or mood I was in. Commit meant to adapt, pivot and implement changes as needed with keeping the bigger picture in mind. Despite the year 2020 has been, I sit here feeling humble that I committed myself to the person I want to be, my family, my friends, my business – clients and patients, my goals and dreams. 

As I look forward to 2021, the word that will guide me through this year is trust. With this word, I will lean into trusting the process, trusting myself, trusting my emotions, trusting my physical responses to moments and interactions and trusting that wherever I am, is right where I’m meant to be. I am choosing this word for a few reasons. First off, trust does not come easily to me but what I do know is that when when something significant has happened in my life, my intuition knew exactly what I needed to do. I want to foster that trust in my ability to know what’s right and what I need to do. I am choosing the word trustbecause I am at a pivotal point with a few big things and I need to trust that no matter what happens, I will find lessons, growth and strength in myself.

What are your thoughts on identifying one word for 2021? One word as an empowering reminder to continue the pursuit towards your goals and intentions when things get tough. One word you can whisper to yourself when you are faced with a challenging or overwhelming situation or conversation. One word to carry you through challenge and to come out on the other side stronger, more confident and with a sense of pride for sticking with something despite the discomfort it might have caused.

If you want to reach for the best version of yourself, you have to get uncomfortable. You can’t grow in your comfort zone. Lean into the discomfort, whisper that word and find yourself one step closer to your vision. 

It’s a new year, go again!

Goals, Health and Wellness, Mindfulness, Mindset, New Year, Overcoming Self Doubt, Pursuing your dreams

Preparing for 2021

Bring it On, 2021!

It may be hard for you to consider coming up with a plan for 2021 when it feels like things could change at the drop of a hat. Let’s plan for 2021 and anticipate massive change. Let’s plan for 2021 and the change you want to make. What are a few small things you want to accomplish in the upcoming year?

  • Do you want learn how to cook?
  • Do you want to organize the basement?
  • Do you want to read 10 books?
  • Do you want to train for a 5K or half marathon?
  • Do you want to strengthen your marriage?
  • Do you want to strengthen your relationship with your kids?
  • Do you want to laugh more?
  • Do you want to travel to Mexico?!

Take a minute to consider a few small things you want to achieve in the upcoming year and write them down. Now, take a minute to consider how you will achieve them. Not only is the goal important to identify, but the how is critical for success.

One thing I will achieve in 2021 is this:

I create a Fit Together Health and Wellness Workbook for my new clients!

This is super exciting for me and probably the first time I have put this out into the universe, BUT it’s something I have been thinking and dreaming about since launching the business in 2019. I think 2021 will be the perfect year to get this going!

So, I’ve clearly laid out one of my goals/intentions for 2021, this is how I’m going to do it:

Goal: Create a Fit Together Health and Wellness Workbook for new clients.

Step 3: Find manufacturer to create book / go to print!

Step 2: Put together the contents of the workbook in a user-friendly, effective layout. 

Step 1: Create the contents of the workbook.

This step-by-step process was inspired by Rachel Hollis. Although these steps are big steps and there are micro-steps imbedded in each one, it gives me a clear picture of what I need to start doing and complete before moving to the next step. 

So, how about you? Not a goal setter? I encourage you to give it a shot. Even if it seems trivial or like such a small goal – DO IT ANYWAY. If we aim at nothing, we will get nothing every time. 

If you want help with this, I’m happy to help! Just reach out and we can develop a step-by-step plan for you to achieve your goals and intentions for 2021. 

I believe in you and your ability to achieve your dreams, do you believe in you?

Let’s go!

Fitness, Goals, Health and Wellness, Personal Development, Pursuing your dreams, Self-Care, Self-Love, Self-Worth

When you Hit A Lull in Your Progress

I’m sure you’ve heard it before and maybe you have even experienced it before; you’ve committed to your wellness, optimizing your health and shifting your trajectory towards chronic illness, and then suddenly nothing seems to be shifting. You’re feeling more fatigued and with little energy. Your blood work stops improving or your weight loss hits a plateau. It happens more often than not. Here are some reasons for it: the body adapts to the training/changes, people stop following their nutrition or fitness plans after a few months, and/or the metabolism slows down if a person loses weight quickly.  Here are a few ways you can kickstart things again:

  • Log your food – Tedious? Yes, but necessary for mindful eating. Just do it. 🙂
  • Increase exercise frequency or intensity – If you’ve been stuck on a cardio kick, implement some weight training. If you’ve been performing only weight training, implement 15-30 minutes per day of cardiovascular exercise that you enjoy. Consider increasing the number of repetitions, increasing the weight or increasing the number of exercises completed in a given timeframe. 
  • Assess your sleep – Sleep is KEY when it comes to our health. Sleep keeps our heart healthy, reduces our risk for obesity, and strengthens our immune system. The goal is 7-9 hours per night, with the same bedtime and wakeup time each day. 
  • Manage your stress – Consider deep breathing, meditation, music or any other stress management interventions that you can implement to calm you down when you’re revving up. Being in a state of chronic stress can impact hormonal changes that lead to an increased appetite. Stress can stimulate gherlin, an appetite enhancer and reduce the sensitivity of leptin, an appetite suppressant. Stress can literally shut of the signals to your brain about when to stop eating.
  • Bring on the fiber – Research shows that many people in the United States eat only half of the daily recommended amount of fiber. Implement small changes: add an additional fruit or vegetable each day for benefits such as: reduced inflammation, lower cholesterol, blood sugar control, plus bowel regularity!

Any lull in progress can be discouraging. However, it can also be an opportunity for continued growth, adaptation and progression. Barriers will come and go – choose to see them as opportunities vs. obstacles. 

Fitness, Goals, Health and Wellness, Mid-Year Check In, Mindset, Perspective

Elephant in the Room

elephant sitting on chair

This Year Is Halfway Over…

That’s right, we are HALFWAY through 2020! Some of you are thinking, ‘thank goodness’ while others are shocked we’re even in July. Although this year has had some challenges, it continues to fly by.

Which brings me to this, the elephant in the room. The goals and intentions you set for 2020 at the beginning of the year, how close are you to achieving them?

I am asking this now, because you STILL HAVE six months to achieve these goals. Maybe you closed the door to the goals when the pandemic hit. Maybe you lost momentum. Maybe you just don’t care about these goals anymore. Whatever situation resonates with you, KNOW that if you choose to, you can still achieve a tremendous amount with the time we have left in this year.

Don’t throw this year out when we still have half of it left.
Don’t give up because you didn’t anticipate these external challenges.
Don’t think or believe your dreams aren’t worth it because there are bigger things going on in the world.

There are approximately 165 days left in this year. 165 days to get up a little earlier and dedicate just 15 minutes to whatever that goal or dream is. If you dedicate 15 minutes during your most productive time of the day for the remaining days of this year, that’s approximately 41 hours of time towards your goal or dream. Imagine what you can accomplish in 41 hours during your MOST productive time of the day. The possibilities are endless!

It’s time to look at those goals, evaluate your progress and go again. Maybe during this process you realize that one of those goals is unachievable this year because of the circumstances we are facing. If that’s the case, scale it back, change it or make a new one. Set a goal that is achievable and then make it a little bit bigger.

If I’m being honest, I have to reconfigure one of my goals and I hate doing it. I set a goal back in December 2019 to run five marathons this year: 26.2 miles, 5 times! I maintained my training when the pandemic and state of emergency happened and then in May I hit a complete wall. I lost all drive, motivation and determination to tackle it. My body ached, I felt overwhelmingly fatigued and I needed to physically rest. This was a big goal; I chose five marathons because back in 2010, I ran four in one year and I wanted to push myself this year. With marathon cancellations, structured training no longer a thing and increased awareness to what my body actually needs right now, I have shifted this goal to: run 3-5 miles at least 5-6 days a week for my mental and physical health.

What I’m trying to say is, you’re not alone. When people set goals and intentions at the beginning of the year, approximately 80% of these goals and intentions fall to the wayside within the first month.

What I’m trying to say is, you STILL HAVE six months left in this year and you can still achieve the things you want!

Don’t throw 2020 away because it’s a dumpster fire. You can control your effort and attitude. You can control what you put into this year and what you get out EVERY SINGLE DAY.

Let’s go. Get up. Re-evaluate where you are and start again.