Here’s one such story…

The other day one of our coaches was just not into being “healthy.” They weren’t in the mood for the lunch they’d made … the dinner they’d planned … or getting outside for some fresh air.

Didn’t know why, exactly, but was dreading it, and kept finding things to do INSTEAD of what they had originally planned.

It wasn’t because they needed a day off. It was just one of those days.

So here’s what they did... laced up their sneakers and went outside for a walk.

They told themselves: “Just walk for 10 minutes, and if I want to turn around after that, I’ll just turn around and come back.”

And, you guessed it: after 10 minutes, they felt so much better and decided to keep going.

Better yet, they ended up making the dinner they planned because they shifted into a better mindset.

Now, was it their best “healthy” day ever? No.

But it didn’t have to be.

The important thing is they showed up for themselves.

What really makes or breaks your success when it comes to building healthy habits, are the times you follow through when you don’t want to.It solidifies your commitment to yourself, your health, and your goals.

So, the next time you’re thinking of ditching your healthy habits … tell yourself: JUST 10 MINUTES.

You’ve got this!

If you have ANY questions or need help reaching your health & fitness goals, don’t hesitate to reach out. 

Ready to have some fun?

We can sometimes take our health TOO Serious. Yes, it can get serious. But it can also be fun.

That's one of the things we do with our clients. Sometimes I mix things up, add new elements, and have fun with the process. To take things to the next level, we've thought of a few ways to optimize your health and have more fun.

Alright, let's get into it:

1) Use an app to track your daily goals!

• Set goals for sleep, meditation, steps, and other habits.
  
• Strive for goals that are 1) achievable but 2) require a little effort.
• And here's the fun part: Start a streak...and keep it going!

Let's see how many days in a row you can succeed! We heard of a woman on a streak for more than 736 DAYS! Incredible Right?! You better believe that she isn’t going to let anything get in her way now.

• Tip 1: Give a reward every 30 days.
  
• Tip 2: Keep your goals reasonable. The goal is to create consistency and make the process fun, not punishing.

2) Go to the Eiffel Tower (or anywhere in the world). - Think of an attraction you've always wanted to go to. Then check your distance from home online. Count every step/kilometer every day until you reach it...and reward yourself with great rewards!

3) Try new healthy foods every week. - One of the keys to a healthy diet is variety. Trying new foods is a lot of fun.

Pick one new thing to try every time you go to the grocery store. Dragon fruit, new medicine, or kimchi!

You can even keep track of it in your calendar and journal, so you can see all the new things you've tried over the months.

4) Take yourself on a monthly self-care date! - Book a massage, try a new treatment (bathtub, salt cave, etc.), go on a hike, try a new workout, or visit a store you love but haven't been to recently (I recommend: a local bookstore). !).

Doing something new and exciting every month makes that special day so much more exciting. The key is to make it a monthly habit 🙂

• Tip: Block these days on your calendar and take the class.

5) Work with a coach! - It keeps your routine fresh, fun, and effective and helps you track your progress. (And we happen to know a great one... wink, wink!) Click here to book a free introductory call with one.

What's your favorite way to add some fun to your healthy routine? Click Reply to let us know. We are always looking for new ideas.

Have a healthy day

If you have ANY questions or need help reaching your health & fitness goals, don’t hesitate to reach out. 

You can even keep one on your desk for quick meals on busy days.

Facts about instant oatmeal: It has almost the same nutrients as regular oatmeal, but it usually has added sugar, which is why it gets a bad rap.

Since we make our own mix in this recipe, we can avoid all the added sugar. Experiment with different nuts and berries!

Alternatively, instead of stirring the hot liquid, mix in 1/2 cup (115g) plain Greek yogurt and let stand for 1-2 hours (or overnight).

Instant oatmeal can be stored in a cool, dry place for 4-6 weeks.

Berry Nut Instant Oatmeal (1 Serving)

• 1/2 cup instant oatmeal (40g)
• 2 tablespoons freeze-dried strawberries or blueberries
• 1 tablespoon chopped nuts (walnuts, almonds, pecans, etc.)
• 1 tablespoon of chia seeds
• ¼ teaspoon cinnamon (optional)
• 1/2 to 1 teaspoon coconut sugar (or other dry sweeteners, if desired)
• ½ cup (120ml) boiling liquid (water or milk of your choice)

Add instant oats, freeze-dried berries, nuts, chia seeds, cinnamon, and sugar to a mason jar. If you do this in advance, make sure it is tightly sealed.

When it's time to eat, pour the boiling liquid over the oat mixture and stir to combine. Let rest for 3-4 minutes. It's time to eat!

That can end badly, with you feeling frustrated, stressed, overwhelmed … and then giving up.

It’s so much more rewarding (and healthier) to enjoy the process!

Plus, everything that you learn and experience along the way will help you KEEP all of your amazing results.

All of what we are about to say depends on a few factors, including:

• Your health & fitness history
• Your current health & fitness level
• Any workouts you do
• The food you eat
• How stressed you are and how much sleep you’re getting
• The distance between you and your goal

With all of that said: it’s fun to see and feel the results of all your efforts!

Plus, it can be incredibly empowering.

SAME-DAY RESULTS:

• You might notice you feel less stressed, your mood is up, and you sleep better. You’ll feel proud of yourself for taking action!

RESULTS IN 1-3 WEEKS:

• This is when you start to gain some momentum. If changing the number on the scale is a goal, you’ll start to notice that happen (if not sooner).
  
  Plus, you’ll start to gain real confidence in yourself, and will be proud of yourself for sticking with your new routine! You’ll really feel great and have a renewed sense of energy.

RESULTS IN 4-8 WEEKS

• You’ll notice your momentum building, with continued improvements across the board.
  
  And if you miss a day or two, you’ll notice how it affects your mood and/or energy.

RESULTS IN 8-12 WEEKS

• This is when people will start noticing and ask what you’re doing that’s new!
  
  Your energy will be up and you’ll be on your way to establishing healthy habits to last a lifetime.
  
  You’ll notice your mood is more stable, your brain fog will be nearly gone, and you’ll have a lot fewer aches and pains throughout the day!
  
  Now imagine how it would feel to wake up 12 weeks from now … after sticking with your new program and experiencing these results for yourself.
  
  Pretty incredible, right?

Well, it really all IS achievable – especially with the right plan and the accountability to help keep you on track.

Whether or not we ever work together, I KNOW you can do it if you set your mind to it.

And if you want to see what it would look like with our help …

Our Remote Coaching Programs were created to help motivated people just like you to reach their body goals, uncover deep health and wellness, feel (and move) better in just 4 weeks.

Want to know more? Click here to Schedule a Free Discovery Call.