Uncategorized

Help!

I want to help YOU, but I need to know HOW.

Can you please help me get better at helping YOU? Can you take a minute or two to click below and let me know what peaks your interest and what more you’re looking for. What more would you like to see from these weekly emails?

  • Healthy recipes?
  • Workout routines?
  • Weight training?
  • Motivational support?
  • Or just keep doing what I’m doing?!

It’s important to me to serve you, and in order to do that, I need to know what is most beneficial and helpful for you.

Thanks in advance!

Goals, Health and Wellness, Self Awareness, Self-Care, Uncategorized

September Newsletter – When Life Gets In The Way

When I launched Fit Together, I knew there were going to be barriers to acquiring clients. There were 3 barriers that I identified that would likely get in the way of signing clients: money, time and effort.

Money – when I think about the financial obligations of choosing and pursuing a healthier lifestyle, I consider the following: purchasing whole foods, purchasing supportive footwear, and purchasing a gym membership or health coach/trainer. When the money barrier is brought up, I ask my client what they are currently spending money on each month that could be put on hold? Is it going out to dinner every week? Is it going out drinking with friends every weekend? Is it daily trips to the grocery store? Is it purchasing alcohol every week? If money is a barrier for you, what can you put on hold right now, to invest in your health?

Time –

“I don’t have the time.”
“I got home from work and I was too tired.”
“I had this to do or that to do.”
“Someone needed me and I needed to push off what I had planned.”
It’s easy to push off our own priorities to accomodate the needs and wants of other people in our lives. I say this with love and compassion, you HAVE the time, you are choosing (consciously or subconsciously) not to make the time – you need to MAKE the time. Prioritizing yourself and caring for yourself is not selfish, it is necessary. You can’t pour from an empty cup. You can’t give or be 100% when you are running at 0%. Make the time. Put 30 minutes on your calendar to focus on your health and wellness and when it’s time – DO IT. It’s not enough to put it on your calendar, you need to stick with what you planned and DO IT. If you continue to break the promise you made to yourself, you are showing yourself that you aren’t worth your time and you aren’t worth your effort. You are reinforcing that other people in your life are more worthy of your time, energy and effort. Fill your cup first.

Effort – Pursuing a healthier lifestyle will take effort – EVERY SINGLE DAY. Every action has a reaction. Every positive action typically presents with a positive reaction in 12-18 months. Every negative action typically presents with a negative reaction in 3-6 months. The question is: what sort of effort do you want to put in? How much are you willing to fight for your health? The effort will be uncomfortable, that’s how you know you are doing it right. We grow when we are out of our comfort zone.

Life is happening, it will ALWAYS show up when you have the desire to pursue something. There will be parties, work obligations, family obligations, arguments and more appealing options than showing up, getting up and reaching for a healthier lifestyle. Your want and desire for your health needs to be stronger than any excuse or any other option that conveniently shows up when it’s time to go after what you want.

Fab Four Theory, Kelly LeVeque, Nutrition, Uncategorized

My Go-To Morning Shake!

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I am a fan of nutritionist, Kelly LeVeque. She is the creator of the Fab Four Theory: fat, fiber, protein and green at every meal. Here is her limeade recipe that has been my go-to summer shake; it is refreshing, maintains my satiety for hours, creates blood sugar balance and helps me stay focused throughout the morning.

Limade:

2 cups original, unsweetened nut milk (I use almond milk)
1 serving vanilla protein powder
1-2 TBSP MCT oil or avocado oil (I use avocado)
Juice of 1 small lime
Handful of spinach (I use organic and I freeze it so it stays fresh)
1-2 TBSP chia seeds

I also add a few ice cubes because I prefer my shakes really cold. Blend all ingredients, pour into a glass and ENJOY!

Goals, Pursuing your dreams, Self-Love, Self-Worth, Uncategorized

August Newsletter – Where’s the Motivation?

“Whatever you are not changing, you are choosing.”

Whether it be in regard to my running schedule or my on-going effort for Fit Together, I often hear the question, “how do you find the motivation?”

When this question comes up, my answer is always the same: I don’t always have the motivation; it is not a constant state that I am in. My motivation, much like anything else in life, waivers.

So then the question really becomes, how am I staying so dedicated to Fit Together, running, and my health and wellness when I am overwhelmed with a lack of motivation?

It comes down to this: my desire to put myself as a priority, to put my dreams as a priority and to put my wellbeing as a priority far outweigh any lack of motivation. When I am unmotivated, my desire to stick with what I planned to do is 100 x stronger. When I am unmotivated, my desire to keep pushing for this dream is 100 x stronger. When I am unmotivated, my desire for my own mental and physical health is 100 x stronger. When I am unmotivated, my desire to NOT quit on myself is 100 x stronger.

I know for a fact that when I work out, when I do something for Fit Together or when I make the time for myself, I will be rewarded.

It is not always about being motivated. It is about committing myself to something that I believe in and sticking with it through thick and thin. It is about dedicating myself to a goal long after the mood I set it in is gone.

I set out to run this weekend as I always do but my Sunday morning motivation was lacking. I wanted to veg out, sit on the porch and hang with my loves. Ella repeatedly said “stay here Mama, stay here” – commence the Mama guilt. So how did I overcome that and still accomplish my Sunday morning run like I planned to do? It wasn’t because I had the motivation, it was because I recognized that 1. It’s only 30 minutes away from them. 2. I will feel better once it’s done. 3. I will be better once it’s done. And 4. I deserve 30 minutes to myself. So even though I didn’t have the motivation and even though my little 2-year-old was asking me to stay, I did what I planned to do and took care of myself. Ella was fine as I left and gave me a big hug, she was still playing in the pool with Alex by her side once I returned and I was more present and emotionally stable that day after the run.

It isn’t about always having the motivation, it is choosing to commit to yourself and your dreams every single day despite the external or internal barriers.

Goals, Nutrition, Uncategorized

Five go-to easy, snacks!

When I need a little something…
5 of my Go-To Snacks

Ingredients for spring vegetable buddha bowl. Delicious healthy food.  On a gray background, top view
Ingredients for spring vegetable buddha bowl. Delicious healthy food. On a gray background, top view

Okay, I’ll be the first to admit, sometimes I just need a little snack to get me to my next meal. Here are my go-to quick and easy healthy snacks:

  • Cucumbers and hummus
  • Sliced apple with peanut butter or nut butter
  • Avocado with salt and pepper
  • Celery with peanut butter or nut butter
  • Hardboiled egg

Quick, simple, and satisfying!

Blood Sugar Balance, Nutrition, Uncategorized

Maintaining Blood Sugar Levels

 Maintaining Blood Sugar LevelHealthy ketogenic low carb food for balanced diet

I discovered nutritionist, Kelly LeVeque about a year ago and have been doing my best to implement her Fab Four theory with every meal. This theory consists of a protein, fat (healthy) fiber and greens with every meal. Since implementing the Fab Four, I have noticed longer periods of satiety, less cravings, decreased abdominal bloat and discomfort and increased energy and focus. The theory behind Fab Four is about maintaining your blood sugar so your body has time to burn fat. Complete digestion takes 6 hours or more, the idea of implementing a protein, fat, fiber and green with every meal is introducing components to maintain your satiety which will regulate your hormones, reduce blood sugar spikes and dips and allow your body the time it needs to burn fat. The idea is that you can burn fat and lose weight in between meals and during sleep.

Uncategorized

January 9th 2019 – Happy New Year!

Less than 2 weeks before I officially launch the business. So.. what’s left to do? It feels like so much. I have my first official client! This has been such a huge help in recognizing what will be helpful with all my clients – creating forms to ease assessment, the aesthetics of the welcome packet and assessment results and a lot of the ins and outs of what a client may need. I have finally created all the legal paperwork – at least I think all that I need. I reached out to 2 attorney’s this evening to see if they will look it over and also have them in my back pocket IF anything came up – which I am hoping never will.

I reached out to a local Country Club to inquire about advertising and using their fitness facility. I reached out to another local business about advertising. I also already have 2 businesses lined up that I can advertise at.

Everything is very exciting. When I was doing the assessments with my client a little thrill came over me. It felt good. I felt confident and excited for this adventure – wherever it leads me.

I certainly have some goals for 2019 in regards to the business:

I’d love to have at least 5-10 clients within the first month.

I’d love to be able to reduce my hours as a hospice nurse by the summer and be working with clients for Fit Together Health and Wellness 3 days / week.

I’d love to be able to contribute my share to the finances just like I am now in regards to monetary amount by the end of the first year.

I’d love to have my own space, an office and fitness area by the end of the first year.

These goals seem lofty but exciting. Honestly, I have no idea where this is going to go. The people that I talk to about it express excitement for me and optimism – maybe they’re just trying not to crush my dream or they really believe in it… I’m going to assume they believe in it.

So fingers crossed for the launch and wish me luck!

 

 

Uncategorized

December 17th 2018 – I DID IT!

Well, it’s official – I am Health Coach Certified! I passed my exam Friday morning after a long, stressful, anxiety filled week. I definitely suffer from testing anxiety and also feel like some core beliefs come to the forefront when I am stressed and anxious about testing my knowledge. BUT it all paid off! One step closer to reaching my goal.

Since my last entry about 2 weeks ago, not only have I passed my exam but I have also sent along some package information to my mentor. He gave me some ideas and tips, which brings me back to the drawing board. However, I hope to send out another copy to him to see what he thinks.

Now that the exam is behind me, I plan to enjoy the holiday season. I also plan on finalizing my website, getting together business cards, putting together pamphlets and finalizing my packages.

I think once I hit the first of the year, I will look into the legal paperwork I need, get insurance and find a lawyer/attorney to review the documentation.

I am definitely struggling with putting together the website – there’s a lot of ins and outs and I just want it to reflect me, my goals and what I want this business to be.