Posts in category wellness

2017 The Choice is YOURS!

best-year-ever

ARE YOU READY FOR 2017??  THE CHOICE(S) IS YOURS!

So, the craziness of Christmas joy is over.  A New Year is upon us. This is a natural time to reflect on 2016…what worked and went well. What are you proud of accomplishing. What didn’t work so well, what were you hoping to succeed at, but didn’t quite get there. It’s also a natural time to look at what you want to accomplish in this New Year. New years are a natural time to look ahead full of hope, energy and excitement. Every year at this time, my husband and I sit down with our kids and set individual goals, couple goals, financial goals, health goals and family goals. We believe in the power of purpose and accountability that comes with discussing and writing down these goals. So..I am asking you to take a few minutes and read the different programs I am facilitating, designed to help you reach balance and health in 2017. Let this be the year that you put yourself first and let me come alongside you and assist and cheer you on in that journey!

There are so many things in the area of healthy living that I am passionate about.

They all seem to revolve around action, community and accountability.

I believe that committing your time, your effort and your energy (action) is the first step towards making yourself a priority. 

I need people! I think it’s important to be a part of a larger group. I have done many things by myself, but I always have more fun when I include others in my projects and goals (community). Lastly, I would accomplish next to nothing if I didn’t have supportive and encouraging accountability. I need to know that I have others traveling similar paths as me and who can push me that extra mile or encourage me to continue on when I fall.

With these things in mind I have so many options to help you reach your goals this January and I am so excited to have you on this journey with me!!

Strong and Sexy 12 week group: WOMEN ONLY

This group meets Friday afternoons from 1-2:30 at Cafe Noir in Silverdale 

If you are like me..and have struggled with food or sugar addition, emotional eating, making yourself a priority and/or feeling comfortable and confident in your own body..please give yourself the gift of this program. Group min: 4 max: 6

We will learn to lean on each other, how accountability truly works, what foods are right for YOUR body (bio individuality), balancing primary foods and secondary foods, forgiving ourselves and others, breathing and meditation and so much more. 

TARGET START DATE: 1/20/17

Please note that you must have a complimentary consult with me prior to starting this program to make sure it’s a good fit. 

$25/wk. Total $300. Must commit to all 12 weeks

*if you sign up for this program..any other programs I offer during this time that you want to join are complimentary.  

  

Fit and Focused 12 week group: MEN ONLY.

This group meets Monday evenings at Poulsbo Safeway 6-7:30 Group min: 4 max : 6

Of course men struggle with the same things but with different pressures and expectations, it can manifest in different ways. Learn how to take responsibility for your food choices, get balance in your life, challenge yourself to move more without injury and much more.

TARGET START DATE: 1/23/17

Please note that you must have a complimentary consult with me prior to starting this program to make sure it’s a good fit. 

$25/wk. Total $300. Must commit to all 12 weeks

This is a big commitment, but I promise…you won’t regret it!

*if you sign up for this program..any other programs I offer during this time that you want to join are complimentary.  

TWO WEEK SUGAR CLEANSE

This is one of my favorite ‘re-set’ programs. I am a sugar addict and Christmas does me in. By January I am so ready to clean my body of this toxin.

This is done in a private online Facebook group in which you get support, menu plans, grocery lists and recipes. As well as getting educated and supported on the journey. If this is your first time trying something like this or your fifth time…you’re welcome here!

Group size is unlimited so grab a friend and sign up today!

Group runs January 9-22nd. Sign up by the 7th to get meal plans, recipes and grocery lists so you are prepared for success.

$50

   

 

GOAL ACHIEVING GROUP (GAG)

  1. T&C Bainbridge Island Tuesday’s 8-9am
  2. Safeway fireplace area Poulsbo Wednesday’s 5:30-6:30pm
  3. Cafe Noir Silverdale Fridays 12-1pm

Have you gotten to the end of this year and thought, ‘I didn’t get many of the things accomplished that I wanted to this year’? Well, this was me at the end of 2015…so I decided to start a goal achieving group in 2016…and it was AWESOME!!! We all completed so many things!!

Every week we set goals in the following categories: general, self care, out of comfort zone and 3 month.

These goals can be financial, relational, business, spiritual, physical, mental etc! You choose! The best part…it is a ‘come when you can and pay as you come’ program! I know things come up..this is a group just to get you on the path you want to be on. Come check it out! The first time is complimentary..after that it’s only $10/group.

GROUPS close at 7 max. 

*please note..first timers please arrive 15min early so I can go over some guidelines.

ALL GROUPS START UP THE WEEK OF JANUARY 8th

If you have questions or would like to join us…please contact me here

        

800 CLUB CHALLENGE 

What is this??

First of all…this is FREE!

This is a cardio challenge. Again it is done in a private Facebook group setting in which you commit to getting 800 minutes of elevated heart rate in at your pace in 4 weeks! What does this look like? 4 days a week of 45 minutes and 3 days a week of 15 minutes. You will be encouraged, supported, inspired and accountable! We did this last Summer and it was SO MUCH FUN!! So, grab a friend and sign up!!!

Group runs January 15-February 11.

If interested in joining this FREE, FUN group…please contact me here

Also, please remember that I am available for individual Health and Fitness Coaching as well as Free Workshops.

Make this year the year you make yourself a priority. You are worth it! Give yourself the gift of increased energy, better sleep, clear thinking, decreased inflammation and the knowledge and strength to chance your future.

Sent from my iPhone

Successful Cardio Tips

Wondering how to set yourself up for success for a cardio (aerobic) program…here are some helpful suggestions:

1. Make sure you like what you’re doing. You don’t have to love it now, but you want to do something that is accessible and that you feel confident you can master.

2. Focus on creating a habit and having integrity to yourself. If you decide you are going to do your 45 min workouts on M-W-F keep those appointments with yourself just as you would an appointment with a friend, doctor or client.

3. Look at your calendar/schedule and choose the days for your longer workouts and shorter workouts based on your other commitments and stick to it.

4. Schedule these workouts…actually write them in your planner or calendars, set reminder alarms on your phone. Do everything ahead of time to set yourself up for success.

5. Prepare beforehand. Your workout time starts well beforehand. Make sure you have everything you need-clothes, water, shoes, snacks, music etc, ready and waiting before your workout. Don’t give yourself an excuse not to do your cardio.

6. Start where you are. Your level 7 intensity may be a lot more gentle (slower) paced than it used to be or will be right at the beginning. The longer you stick with your program, the harder your workout will need to become to adjust to your growing fitness level.

7. Check in with yourself weekly. Make notes of any difficulties your having and deal with them immediately.

8. Set up accountability. Find a friend who would love to workout with you or maybe just someone who needs accountability to reach some goals also and set up a regular check in time to reflect on progress or hang ups.

9. Track your activity. There are many ways to do this. Apps such as MyFitnessPal as well as trackers such as Fitbit making tracking easy and fun and can also help with food journaling.

The underlying theme of these tips is to put some time and thought into making this your plan and then truly committing to making a change. Surround yourself with other ‘like-minded’ people and friends who support your goals to be healthier and happier.

 

 

800 Club Challenge

Get moving and try a new form of exercise!

Get moving and try a new form of exercise!

What is the 800 Club Challenge?

It is a fun way to challenge yourself for the month of July to increase your aerobic (or cardio) workout!

The current guidelines published by the ACSM (American College of Sports Medicine) suggests 30-60 min of moderate intensity exercise 3-5 days/week.

So, what are some cardio activities? It can consist of anything you enjoy doing that raises your heart rate for a period of time:

-brisk walking

-jogging or running

-cycling

-home workout videos

-group fitness classes such as Zumba, kickboxing, step or bosu classes

-cardio machines such as treadmills, stationary bikes, rowing machines, elliptical trainers etc.

-lap swimming

-water aerobics

-HIIT

-dancing

-active sports such as singles tennis, basketball, racquetball, soccer etc.

What does moderate intensity mean? This means on a scale of 1-10 (1 being sitting on your couch, 10 being working out so hard you may throw up) the majority of your aerobic workout should be down at a level 7. At this level you can talk, but need to take breaks to catch your breath. You are working hard and NOT on a leisurely stroll.

So, the 800 Club Challenge is a month long challenge in July in which you commit to 200 minutes of moderately intense exercise a week for a GRAND TOTAL of 800 minutes of aerobic exercise in one month!! This should consist of getting your heart rate up EVERYDAY in JULY. At least 3 days a week it should be a 45 minute aerobic workout. All 4 of the remaining days can be 15 minutes.

The 800 Club Challenge is a FREE challenge that I am facilitating online in a private Facebook group in which we can hold each other accountable, share new cardio ideas, encourage each other and have fun. You can do it as a family, a couple or individually…just DO IT! And invite your friends to do it too, because everything is more fun with friends!

How do you ‘sign up’? Email me or Facebook me and I will add you to the group!

I am looking forward to getting more aerobically fit this summer with you!

 

Cardio Junkie and the Fitbit!

Ever since I saw the Body Buggs on the Biggest Loser years ago, I have needed wanted one. My husband the sometimes wiser one of us two…told me not to get one. He told me I would probably become too obsessed with the stats and always be wanting to work out. See, I am a cardio junky. I love doing anything cardiovascular. I crave it. He knew this could be my downfall. I listened to his voice of reason and resisted getting one. Fast forward to December 2013. I was given a fitbit flex

fitness Christmas exercise

fitbit flex

for Christmas.  Oh. My. Gosh. It was love at first sight! The set up was easy, even for me! After that I simply downloaded the app on my iphone and I was in business! If you aren’t familiar with the fitbit flex it is a step tracking device and so.much.more, that you wear on your wrist.  It can track you sleep, your miles, your calories (by entering in your food) your weight and active minutes. Do I sound obsessed??  Two things I love about it is that you can connect with other friends who have one too and send messages or just see their step totals and it is water proof which was wonderful since I wore it in the shower often. At first my step count wasn’t very accurate and that bugged me, big time. So, I had to set it specifically to my pace and then it was fine.

This tool, you guys, was so motivating! And yes! I became a bit obsessed! I had my steps set to be 10,000/day but if my average was at 14,000/day for that week, I would not let myself go below that. I could be found out walking the neighborhood in the dark to finish getting my steps in. I was totally and completely in love. Plus, the band comes in lots of different colors! I had a black one since that seemed to go with everything! Then, there’s the vibration it gives you on your wrist when you hit your goal! Scared Surprised me every time. Then….then they came out with the fitbit charge.

exercise tracker Mothers day, fitness, steps

My Fitbit Charge!!

It does all the things the flex does…but is a watch, tells you your steps right on the device (not on your phone app), tracks flights of stairs climbed AND vibrates when you get a phone call and even scrolls the name of the person calling you! All on your wrist!!  CAN YOU EVEN STAND IT????? I upgraded (obviously), for Mother’s day. My husband got himself the fitbit charge HR (with a heartrate monitor) for himself. Game on! It’s a joy and so motivating to wear it everyday! Did you know that if I don’t specifically work out, I only walk about 5,000 steps/day. But if I add in Costco and Trader Joe’s I can get up to 7-8,000 steps. And I ALWAYS try to beat Trevor’s steps for the day! If you need a little encouragement to get walking and moving…get this! Really, get this! And then befriend me on it so it will keep me motivated!

Fitbit alta**Update…I wrote this almost a year ago and now am asking for the latest..the Fitbit Alta for my Birthday in July! I can’t wait! I now do a daily challenge on the app for all interested to help with workout accountability!

 

 

Two New S.M.A.R.T. GAG Groups Starting Soon!

My husband doesn’t like my abbreviation of my Goal Achieving Group, but I think it’s funny and it’s quicker/easier to say!

Do you know what S.M.A.R.T. stands for? S…significant, M…measureable, A…achievable (and action steps), R…realistic, T…time bound. This, plus encouraging accountability is what makes our GAG groups work!

But guess what?? These GAG groups are awesome! I am loving them and getting so much accomplished this year! Where else can you set a goal every week to do something that feeds your soul? Challenges you to get out of your comfort zone and to plan for the next three months in bite size pieces? HERE! AT THE GAG GROUPS!! I have found that the groups work best with about 5-6 people in them. That way everyone can share and we keep the meeting to just one hour! Who can’t find one hour, once a week that will benefit their life, goals, business, health and family? Best of all, you don’t need to commit to coming every week! With that be said, the current groups are full.

So, here’s the fun news: I am starting 2 new GAG groups! The first one starts Wednesday May 4th at 5:30-6:30 at Poulsbo Safeway in the fireplace area. Come check it out! The first meeting is complimentary and after that it’s only $10/time that you can make it.

The second meeting is in Silverdale! Starts Thursday May 5th at Café Noir 8-9am. Again, the first meeting is complimentary so come and see what we are doing.

Our society teaches us that if we are busy we are ‘successful’. But are we truly living life and doing the things that we WANT to do? I  believe we need more intention and this is how I have found it. We tend to put our goals and needs last. Please come and check out this group and change the momentum of your 2016! All you need is a journal, planner or paper and a pen!

Read more about these groups.

‘Sugar’bucks anyone?

 

Ok, so I know this won’t necessarily be a popular post. We love our coffee drinks around here! However, after my research, I’m convinced that Starbucks should change their name to ‘Sugar’bucks! Maybe that’s not quite as catchy though. I believe that knowledge is power and while I know some may choose ignorance, it is my hope that most will choose knowledge.  My intent is not to tell you never to enjoy a Starbucks Tall Caramel Macchiato again, after all, I live a short ferry boat ride away from Seattle; the birth place of Starbucks…but to educate you on the drink you need to recognize as a special occasion ‘dessert’ instead of a breakfast option or a pre-lunch snack.

Let me break it down a little for you. Sugar, is now known to cause inflammation in the body which can lead to leakstarbucks_2719042by gut syndrome, obesity, metabolic syndrome, diabetes, increase cancer causing cells, addiction and heart disease (to name a few). We get that a donut has sugar, but we forget that the carbohydrates in breads and other foods also break down to sugar in the body. The body can only process about 1 tsp (5 grams) of sugar in an hour without having a major insulin dump. So, with this in mind…let’s take a look at some favorite Starbucks beverages.

For all of these drinks, the information is based on a Tall size and I have included both skim milk and whole milk breakdowns. Note that the whole milk options have slightly less sugar.

Drink Skim (Carbs/Sugar) Whole (Carbs/Sugar) Cappuccino

9.5/8.5 grams

8.7/7.7

Caffe Latte

15.1/14.1 grams

13.8/12.8

Caffe Mocha w/whipped cream

33.6/26.4 grams

32.5/15.5

Caramel Macchiato

25.2/23.4 grams

24.2/22.4

Vanilla Latte

28.2/26.8 grams

27.1/25.6

Hazelnut Mocha w/ whipped cream

46.4/39.3 grams

45.5/38.3

Tazo Chia Tea Latte

33.5/31.7 grams

32.8/31.0

Signature Flavored Hot Chocolate (my Fav)

45.7/36.9 grams

45.0/36.2

Iced Vanilla Latte

23.8/21.7 grams

22.5/21.0

Mocha Frappuccino w/whipped cream

43.4/35.8 grams

No info

Caramel Frappuccino w/whipped cream

46.3/39.2 grams

No info

Iced Caffe Latte

10.0/9.0 grams

9.2/8.2

Iced Caffe Mocha w/ whipped cream

28.9/21.7 grams

24.1/21.1

So, how do these numbers convert to teaspoons of sugar? With the Mocha Frappuccino w/whip (skim) 43.4 grams of carbs convert to approximately 8.5 tsp of sugar. 35.8 grams of sugar converts to slightly more than 7 tsp of sugar. So, in our one drink we are putting 15.5 grams of sugar into our system ALL AT ONCE!!!!! Is it a surprise we have so many health issues in our Nation!! I also see kids making Starbucks drinks part of their regular diet without realizing the mess it is creating in their minds and bodies. Remember, knowledge is power and the small changes we make based on new education can go a long way to a healthier, happier you!!

Be looking for another blog about the carbs/sugar in Starbucks food. It might surprise you!!

Please leave a comment below about which drink surprised you the most and any ways you have or can cut these tempting drinks out of your life…it’s not easy!!!
Remember, if you want help or ideas for cutting sugar out or other lifestyle changes, schedule your free consult with me today!

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