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food, Personal wellness, Uncategorized

Carbs ARE the Enemy – If We Let Them Win

Well…it’s official. I’ve gone from a grammar geek to a nutrition nerd. Actually, I’m still a grammar geek but now I’ll walk around equipped with a red pen AND a BMI calculator.
What has me all worked up? Macronutrients. I know – super controversial. But it is! In the last two days I’ve read two articles citing studies that point to the real and present danger refined carbs present. What are refined carbs, you ask? They aren’t classy carbs that are well educated. Refined carbs are white rice and pasta, cakes, cookies, commercially prepared breads and baked goods. All the stuff we’ve grown to love.

In these articles, two things stood out to me as a middle aged woman (only one of these applies to you, fellas):

1. “A growing body of evidence seems to indicate that the modern Western diet – high in processed and refined foods – can lead to cognitive decline and dementia.” 

2. ” Each portion of carbs, such as pasta and rice, consumed per day correlated with experiencing menopause 1.5 years earlier. “

Now, I don’t know about you but I’m in no hurry to experience dementia or menopause so why wouldn’t I look at my diet and try to improve it? We’re not talking about taking more pills or doing something otherwise dangerous. This is about breaking up with nutrient-deficient carbs in exchange for with nutrient-rich foods like lean proteins, legumes, eggs, vegetables, etc.

I’m all about feeding myself properly to avoid taking a pill…call me crazy! As good old Hippocrates said, “Let food by thy medicine.” Right on, man.

What I’m here to tell you is that I know…and science supports…the fact that refined carbohydrates are not healthy. Period. So, instead of trying to convince you of that (I’m happy to send loads of research your way), I’m focusing on how I can help you break that addiction (it’s an addiction for real).

I love finding ways to eat what I crave but in a healthier way. So, as you consider your carb intake, keep these 3 tips in mind.

 

1. Fiber first. If you are going to have carbs eat those with lots of fiber. Fiber isn’t sexy but it’s a hardworking micro-nutrient that keeps you fuller, helps your digestive tract function properly, and it grabs cholesterol on its way out.  Read labels to see how much fiber is contained in a food.  Just because something says “whole grain” doesn’t mean it’s healthy. You should be aiming for at least 25 grams of fiber a day and the easiest way to do that is to eat foods that have natural fiber in them – vegetables, fruit and whole grains that are minimally processed.

2. Sneaky sugar. Sugar is a carb. And it has many names. Worse yet, it’s in almost everything! Condiments. Pasta sauce. Dairy products. Naturally occurring sugar in fruit (fructose) isn’t the culprit here. Fruit also has fiber which is a benefit to your system (see tip #1). I’m talking about artificial sugars (even the calorie free versions) and sugars by other names – dextrose, high fructose corn syrup, carob syrup, maltodextrin, and the list goes on. There are some 60 different names for sugar. Don’t be fooled by the verbiage and check everything — sugar (and therefore carbs) can show up where you least expect it.

3. Fear not the Fat. Fat has a bad reputation. For decades, we were told to eat low or non fat foods. YUCK! The problem with eating no fat is that you aren’t satisfied after you eat. Furthermore, to take fat out and still make a food taste good, you have to add a bunch of artificial crap (did you ever read the label of nonfat sour cream? It’s a science experiment). Let me give a real example. It’s taco Tuesday and you make lean ground turkey taco meat and top it with non-fat sour cream and low fat cheddar cheese. There’s very little fat in that meal. You think it’s healthy and it may be low calorie but you eat one taco and it’s meh. Then you think, well, this is low fat so I can one (or 3) more. All the while, you aren’t really enjoying it because fake sour cream and cheese taste like plastic goo. You end up eating more, feeling less satiated and in a few hours you’re craving something else. Fat makes you happy. If you had made those tacos with grass-fed ground beef, real sour cream, real cheese and some yummy avocado slices on top, you would feel full and satisfied with 1 or 2 tacos. Why? Because, unlike carbs and protein, which have 4 calories per gram – fat packs a bigger calorie punch with 9 calories per gram. That helps keep you feeling full longer. When you cut fat out, you risk eating too many carbs and often, not the good ones. When you do, you play the blood sugar game of highs and lows all day – chasing more energy with coffee and a snack from the vending machine.

Word of warning: If you jump on the “fat is good” bandwagon but still eat a lot of carbs, your body will naturally use the carbs first and store the fat. Oops. Not what you wanted. So you need to balance it and chose wisely…from sources like nuts, avocados, coconut oil, salmon, shellfish and grass-fed or organically-raised meats. Spoiler alert…Trans fat is still nasty and bad. Don’t go there!
I hope these tips help you sort through the never-ending debate over carbs and fat. Protein somehow always looks good in these discussions…but that’s another topic for another blog post!

The bottom line is this…you need carbs. For your body and your brain.

The reality is…you probably don’t need as many as you’re consuming and if you want to lose weight, it could be what’s standing in your way.

With this new found knowledge you might be thinking, “hey I want to change my diet a bit and eat more of that yummy, healthy fat Niki was talking about.”

Yay! Wait, though…I haven’t even told you the best part of higher fat and lower carb… eating healthy fats can help you lose fat. True story.
So if wanting a little more fat in your diet while losing the fat on your butt seems like a win-win to you, consider joining me and other like-minded peeps in my KetoFast program – a combo of a Ketogenic meal plan with an Intermittent Fasting eating schedule.

A Ketogenic diet and lifestyle is higher in fat, low in carbs and moderate in protein. Done right, it helps your body adapt to using fat as a preferred energy source vs. carbohydrates. And, when combined with Intermittent Fasting (another educational blog post coming your way soon!) it makes your body a better fat burning machine.

My KetoFast program isn’t the typical Keto diet.

You can’t eat endless quantities of cheap, greasy burgers without the buns, and pounds of deli meat and convenience store beef jerky. It’s clean. Low in preservatives and sodium. It’s moderate in carb consumption (about 50 grams per day). These differences make it a lifestyle instead of a DIET (ugh, hate that word). Most people who start a DIET don’t succeed because it’s not sustainable. Strict Keto diets limit you to 20 grams of carbs a day. That’s very difficult to maintain especially when you consider that things like vegetables, nuts and some proteins contain carbohydrates. And, I’m not about advocating for a no carb approach.  It teaches you how to eat healthier all around for sustained weight loss and greater wellness.

If you’re interested, I’m going to be doing a webinar to explain the program and share some results my test group is experiencing. I’ll also be talking about how Intermittent Fasting plays a role and amplifies your results.

Hit me up if you’d like to receive an invitation to the webinar. If you’re already familiar with Keto and want info on the program. We start soon and I’d love for you to be part of it! Email me at nikicamp@gmail.com

I want us all to be better informed about the nutrients that fuel us so we can eat better, live longer and have active lives.

Have a happy and healthy day!

Niki

Uncategorized

Start Where You Are

arthur ashe

Whether you have 5 of 55 pounds to lose, knowing where to start and how to build momentum can be daunting. Especially if you haven’t focused on your nutrition or fitness for some time. Figuring out how to change your diet, exercise more, plan healthy meals, drink more water and get more sleep can be overwhelming. That overwhelm can lead to procrastination and eventually giving up. I know. I’ve been there and I work with many women who have experienced this over and over again. They are frustrated as I’m sure you are too.

So, when I have a client come to me out of ideas and tired of starting and stopping, my advice is simple.

 

Just START.

 

Yep, That’s it.

 

START. With whatever you have. Whenever you can. As much as you can.

I’ve always been of the mindset that something is better than nothing. A 15 minute walk is better than sitting on the couch. The choice of vinaigrette is better than a creamy ranch dressing. Prepping 2 dinners this week is better than none.

The problem is, women in particular get caught up perfection paralysis. If I don’t have time to do it perfectly, why bother? Instead of thinking, “I have 20 minutes to exercise today instead of an hour – how can I maximize that time?”

Let’s face it…there’s never a perfect time to get healthier. And many of us get “stuck” believing that we have to all the things to improve our health. Things like a gym membership, the best gear, a fancy fitness tracker and tons of time. Or, a meal planning service, all organic food and complicated recipes for perfectly balanced meals.

Here’s a big fat truth bomb for you…you don’t need any of that. In fact, if you have a pair of shoes suitable for walking and a kitchen where you can prepare a meal, you are ready to make a change and sustain a healthy lifestyle.

So, in the face of imperfect lives and time crunched schedules how do you get going and stay on the right track? Where do you start? Here are three SIMPLE ways to make a change in the coming week. PICK ONE.

1. WALK. Pick one day and walk. Walk anywhere. Or nowhere (on a treadmill). On an indoor track or outside in your neighborhood.  Just walk for 20-30 minutes at a pace that challenges you. Then, end with a 5 minute stretch. Walking clears your head and gets your heart pumping. Better yet, it motivates you to make other healthy choices (very few people follow up a walk with a giant hot fudge sundae).

2. COOK. Cook one dinner at home. Dinner cooked at home is usually proven to be healthier than one that is ordered or eaten out at a restaurant (unless you buy a frozen pizza and pop it in the oven). Make enough to take the leftovers for lunch the next day. Don’t get hung up on making it perfectly healthy. Just make it at home.

3. PROTECT. Your time. Everyone wants your attention. Say no to one thing you really don’t need to do, or perhaps don’t want to do. The world will continue to spin, I promise. And, you’ll get back a few minutes for what really matters to you (family time, meal prep or exercise).

So that’s it. No complicated plans or programs. Simple strategies for taking small steps forward with your health and wellness. Did you notice that each idea suggests that you do something ONCE. One walk. One dinner. One “no”. This isn’t about completely overhauling your life and doing something EVERY DAY. It’s about one thing at a time; one day at a time. It’s about JUST STARTING.

If you’ve started to make healthy changes but would like some additional coaching and support, get scheduled for a FREE 30-minute Well Chat. Simply fill out this form and I’ll be in touch.

Looking for a tribe that will encourage, support and kick your butt a little? Join my Fit, Fab & Fierce Tribe on Facebook. Lots of great info and supportive ladies in there.

Other questions? Hit reply and let’s talk. And, remember, this is all about JUST STARTING with one thing to get closer to the healthier lifestyle you desire. Don’t overthink it!

Much love,

Niki

Personal wellness, Uncategorized, Workplace Wellness

Don’t Let that Extra Daylight Fool You

ecard

Spring ahead into a busier schedule

Daylight Saving Time is here and with it comes more daylight and more “stuff” to cram into our already hectic 24 hours. Somehow, we rationalize that more sunlight gives us more time (it doesn’t, obvi) yet little of that “new found” time is spent on ourselves. Wait. What? We get all this energy around more daylight and then fill it with other people’s priorities. Hmm. Ok. How’s that working for ya?

Look – more daylight or not, we have 24 hours to spend every day. Think of it as $24 that shows up in your wallet every time the clock strikes midnight. Let’s pretend that each dollar represents an hour of your day. How do you spend it? What do you prioritize?

Here’s how mine used to be spent on a weekday:

  • $10 on work (in the office, commuting or traveling)
  • $5 on sleep
  • $2 on running kids around
  • $1 on making dinner
  • $1 on answering work emails at home
  • $2 attending a board meeting for a community organization or volunteering at school
  • $2 helping with homework, class projects, costume creation, school play line rehearsal.
  • $1 on shopping, errands, etc.

Did I catch up on some things over the weekend? Sure, but then sub in the kids’ sports, social events, cleaning the house and other chores/errands and I filled up those 10 hours spent working on a weekday. My point? You get the same hours in a day as everyone else. You must find time for your health, your well-being (your waistline). That may mean that something else needs to go! The consequences of ignoring your physical well-being ain’t pretty. And, you’ll be no good to any of those people if you have to drop everything to focus on a health crisis.

It happens to the best of us

I totally get this. That was my time budget above. And, I have a great partner who helps around the house and as well as a support system – but I got caught up in the cycle of self-care denial that quickly spirals out of control. For me, it resulted in being 30 lbs. overweight, exhausted and, well, cranky!

I reached the point where I couldn’t stand what I saw in the mirror and knew I had to take action. May have been imperfect action at first, but action nonetheless. It took me well over a year to lose the weight but I’m proud to say I’ve kept it off for nearly 7 years.

While I adopted new, healthier habits, all my focus wasn’t just on sweating more and eating less. A lot of it was about unloading stress, needless “to-dos” and mental baggage that was weighing on me and keeping me from doing things that would make me healthy. It was around re-prioritizing myself and my health. Making time for workouts and to cook meals at home. It was getting the whole family on board with new lifestyle choices.

Since that time, I’ve become a personal trainer and health coach and know all the right things to do from a food and fitness standpoint. However, as a recovering do-it-all woman, I also have the personal experience to share the lifestyle changes I made that work together with nutrition and exercise to get you closer to your goals and further away from the destructive cycle of self-neglect.

Start spending time on you FIRST

From my experience, these things help start you down a path to putting yourself first and improving your health:

  1. Get real about where/what you spend time on. Track everything you do for one week. Write it in your calendar as if everything is a meeting you attended. Then, review it and see where you are wasting time. If you find that you spend an hour a day talking to your mother, sister, best friend, or others, block time once a week to catch up with people on your commute to or from work instead of when you get home and want to work out. Or do you scramble every night with what to make for dinner because you didn’t really plan for the week? Set aside 2 hours on Sunday to meal prep instead of zoning out in front of the tv. Find the time wasters and eliminate them or consolidate them into blocks with a designated start and stop time.
  2. Get good at saying NO! Get comfortable with politely turning down requests, invitations and opportunities to volunteer. I always remember that when I say YES to something that means I’ll eventually have to say NO to something else. Choose wisely. There are millions of ways to do it but I’ve found that keeping it short and simple is better than trying to justify or create elaborate reasons. Most times, I simply say, “Thank you but I’m unable to volunteer/attend.” If you feel like giving a reason why, great, but it’s not required. Your time is yours and what you choose to spend it on, is entirely up to you. Don’t let friends, colleagues or others guilt you into saying yes.
  3. Get a budget for your time. Map out how much time you are willing to spend on volunteering, working at home after hours, etc. and then plan for it. The key will be to add in 5-7 hours a week for self-care. That’s a small investment for the ROI you’ll receive. And then treat your time budget like a real one – don’t go over and if you’re under, spend the surplus wisely. Bonus: When you only budget so much for activities that are for the benefit of others, you have a great out for things you don’t want to do but hate saying no to (see tip #2 for how to enjoy the art of NO). “Oh, I’m so sorry Linda, I’d love to help with bake sale but I’ve already booked my volunteering time for this month. Maybe next month!”
  4. Get over doing it all on your own. You are a professional woman, entrepreneur or maybe a small business owner – start acting like it! You have help when it comes to running your department or company. You don’t do everything on your own just because you can. You have accountants and administrative assistants and other professionals to help you. So why do you insist on doing it all when it comes to your personal life? Invest in services and people who can do the things you don’t have the time or energy for or that are not a good use of your time (like cleaning the whole house on Saturdays). Same goes for your health and wellness. If you want to lose weight and keep it off, hire a professional to help you. A personal trainer, health coach or nutritionist can quickly assess your needs and get you a path to better health with the right food, fitness and lifestyle behaviors.

As a recovering do-it-all kind of gal, I know now that being all things to all people just means having nothing left for myself. And, when we continue to overspend our time budget and take on even more responsibilities, we eventually become overdrawn and even bankrupt in our health and wellness.

Assess, take action and ask for help

Take the time to ASSESS what you’re spending time on, take ACTION to prioritize what is truly important, impactful and enjoyable, and finally, ASK for help with the rest. When you do, your schedule opens, your time bank is full and you can be that strong, healthy and happy overachiever that everyone loves.

Try it..

Xoxo

Niki

PS – if you’re ready to finally ditch the crazy diets and the over-the-top exercise programs and still lose weight, let’s chat about my 8-Week Fit, Fab & Fierce Bootcamp. Lose up to 15 lbs., jumpstart your metabolism and transform bad habits into healthy lifestyle behaviors. Schedule a chat here:  https://goo.gl/forms/J5eqpgY98H2nnBBk1 or text me at 412-310-6882.

 

 

Uncategorized

Putting the Power Back into Willpower

Willpower is a Limited but Renewable Resource

 

Someone in my Facebook group asked a great question the other day…how do I gain more willpower to make the right food choices?

There were some great answers from other members about the importance of accountability, taking small steps to improve versus trying to “fix” everything you’ve done wrong in the past, and giving yourself a break sometimes because, none of us is perfect.

But it got me thinking even more about the question. What is willpower? And can we really create more of it? So my writer instincts said…go research it. First, I went back to my health coaching textbook and looked up how my field describes willpower.

“Willpower is the ability to ignore temporary pleasure or discomfort to pursue a bigger goal.”

Busting the Willpower Myths

More digging into the subject busted some long-standing myths that I had about willpower. Such as:

  • You just need more information. Knowledge is not power when it comes to willpower. Apparently, even if we know a sleeve of Girl Scout Cookies are high in calories and generally not a good choice for breakfast (oh no!), that does not increase our willpower to resist them.
  • Using the willpower “muscle” makes it/you stronger. Ugh. You know how people say practice makes perfect. Not always with willpower. The cognitive function that controls your ability to have willpower can become fatigued, like an overworked bicep.
  • Willpower is a long-term strategy. Willpower is an “in the moment” response to the cookies, a second glass of wine, or whatever you’re trying to consume less of. To truly change your behavior long-term, willpower is only one part of the equation.

So, knowing all these fun facts, what can we do to not only increase our ability to make snap decisions that are healthy but also increase our overall ability to reach our long-term goals.

Let’s Get GRITty

According to the experts it comes down to GRIT. Researchers at the University of Pennsylvania coined the acronym and it is defined as “the ability to “work strenuously toward challenges, maintaining effort and interest over years despite failure, adversity and plateaus in progress.”

Wow. That’s motivating.

Dr. Angela Duckworth distinguishes self-control (willpower) as a shorter-term behavior—not eating the cookie right in front of you. While GRIT is about pushing toward goals over a longer period.

Here’s an overview of GRIT and how I use these techniques to help my clients gain better long-term control over their lifestyle habits and behaviors.

  • Goals Get You There. If you’ve read my blog for the last year or two or if you’ve worked with me, I am a big proponent of setting SMART goals (specific, measurable, actionable, relevant and time-bound). When you lay out your goals in a way that has all those elements it helps to focus your efforts on ONE thing and strengthen that willpower muscle for endurance, not just spurts of heavy lifting.
  • Relax and Reward. Again, something I teach my clients. First – I help them find ways to reduce stress and increase energy. Yoga, long walks, silent meditation for 15 minutes a day – whatever it takes to quiet your brain and refocus on your goals. When you’re tired or stressed out you don’t make good choices. Your guard is down, and you reach for comfort, and convenience. Also – I’m a big fan of rewarding yourself and celebrating the little accomplishments. If you never allow yourself to eat that cookie or order the second glass of wine, you’ll eventually overindulge and end up on a path back to old behaviors.
  • Intention and Implementation.  Ahhhh…it all comes down to planning and preparing. When you plan what you’ll eat and drink at a cocktail party or map out when you’ll workout on a business trip, you are in CONTROL and when you’re in control you are ready for the temptations and roadblocks. One way researchers suggest to prepare for something that will be tempting is using the “if-then” strategy. Let’s say you’re going to a client dinner where there will be lots of alcohol flowing. “IF someone tries to pour me a drink, THEN I’ll thank them and carry a glass of club soda with a few olives in it.”
  • Thinking Truthfully.  Kelly McGonigal the author of The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It says there are three different aspects of willpower:

-“I won’t” power—the ability to resist temptations
-“I will” power—the ability to do what needs to be done
-“I want” power—the awareness of one’s long-term goals and desires

Using these mantras to deal when temptation pops up will give you the ability to respond to whatever the world puts in front of you (cookies, wine, the couch and remote).

Let Your Willpower Renew

Finally, even with all the good intentions and planning and goals, it’s important to remember that we are human. We are flawed. We will give in to temptation sometimes. The most important thing I teach my clients is self-forgiveness and self-compassion.

Remember what I said about willpower ‘muscle fatigue’? Some days that muscle will have had all it can lift and will give out. When it does, acknowledge the slip, remind yourself of the long-term goal, and refocus on you and what you need to do next time to avoid the pitfall. Give the muscle a break; let it renew a bit. It’s when we never use the muscle that poor “in the moment” choices then become habits and then deeply-ingrained behaviors. That’s when we need to bulk up that willpower muscle and use a little GRIT to overcome the challenges and make the positive changes needed to be healthy.

Want more help finding your GRIT and strengthening your plans to be healthy? Let’s chat. Fill out my FREE Wellness Assessment and you’ll get a 30-minute call with me. We’ll discuss your goals and what I’d recommend to strengthen your willpower and GRIT.

Have a happy and healthy day and watch out for those willpower-busting, yet adorable, Girl Scouts and their addictive cookies!

Xoxo

Niki

Uncategorized

Thinking Yourself Fit

The Energy Mind Game

I’m pretty stubborn and I don’t compromise on much that’s related to my career, personal beliefs or health. However, that doesn’t mean I love all things healthy or that I don’t have days where I just don’t feel like exercising. But I’ve learned that in life, you sometimes have play some mind games with yourself to power through the things you don’t love to get to the things you enjoy. For many people, exercise and healthy living are at the top of the list of things they don’t feel like doing. So, can you talk yourself into being more fit? Having more energy?

My favorite celebrity trainer, Chalene Johnson, a high-energy, motivating dynamo from Southern California has a quote that I absolutely love. “Energy is a state of mind. Tell yourself you’re tired and you will be. Tell yourself you have energy and you will.”

Is it Really All in Your Head?

Chalene’s quote has always resonated with and motivated me, but I wondered if there was any truth to it? Is energy something we can just tell our brains and bodies we have? Turns out you can fake it ‘til you make it to get your body up and moving. I did the research to explain it and have boiled it down to these points.

  • Self-talk is powerful. If you grew up in a family with an “I can’t” or “it’s hard” mentality, you may be wired to quit when something gets tough. Worse yet, you may not even try because you’re convinced you’ll fail. These behaviors become powerful habits that keep us stuck.
  • Energy attracts like energy. For many people, they carry that negative energy into adulthood and surround themselves with like-minded people. Thus, continuing the self-doubt, destined-to-fail attitude in all aspects of their lives – career, relationships and wellness.
  • Negative self-talk is a habit you can change. Here’s the good news. You may have a propensity for negative energy but it’s not a life sentence. By reframing the inner-talk, you can change your energy and move yourself and your goals forward.

How to Master that Inner Dialogue

In reflecting on how I power through when I don’t feel like it, and my inner voice is saying, “stay here in this warm bed,” here are my tips for fooling your mind into getting up and moving.

  • Use the 5 Second Rule (check it out here). A big influence in my life is Mel Robbins. She is an author and motivational speaker who used the power of 5 seconds to propel herself out of bed and into a successful life and career. Check out the link above but the quick explanation is this…when you have an impulse to do something like working out, but you aren’t self-motivated to do so, count back from 5 to 0 and physically MOVE. When you do, you prevent your brain from talking you out of it. It can be used for anything and everything in your life, especially wellness. I use it to walk away from that second cookie or the impulse to have another glass of wine at happy hour.
  • Give it 5 Minutes. This is a Chalene Johnson hack that I’ve used for years. I make a deal with myself that I’ll give exercise 5 minutes. If I still feel tired/unmotivated/cranky, I’ll stop. I can count on one hand the number of times I stopped working out in over 10 years.
  • Get it Over With. When you put off exercise or anything until “later” you spend the whole day making excuses about why you can’t. You will put everything and everyone ahead of that 1 hour of gym time. Don’t do it later…get up, lace up and go.
  • Everything Counts. Many times, we talk ourselves out of exercise because we believe we must ‘go hard or go home’. Ditch that belief and know that a 30-minute walk or a gentle yoga session is often all you need to gain the benefits of movement when you just don’t want to feel exhausted.
  • Plan your Days On/Off. If I already know what days I’m working out and when I’m not, I don’t feel the pressure of having to decide and have that inner debate every day. Schedule your workouts and your rest days. Put them on your calendar and treat them like any other meeting or appointment. It frees you from making that decision daily.

Flip the Script in Your Mind

So much of what we do physically is controlled by our thoughts and attitudes. How we speak to ourselves and what we say in those moments of decision-making are critical to living a healthy life. Impulses to eat better and to exercise more are fleeting, we must recognize them and act before we talk ourselves out of it.

Want more healthy-living tips? Join me in my Facebook group, Fit, Fab and Fierce Women or message me for a free wellness assessment.

Personal wellness, Uncategorized

Dare to Compare?

working on my own grass

Dare to Compare?

The Dangers of Trying to Be Someone Else

Have you heard this one…Comparison is the thief of joy? Sounds cliché but there is some truth to it. Constant comparison and “trying to keep up,” will not only steal your joy but also your motivation, confidence and focus.

Quick story about the danger of comparison…I once attended a business meeting and there was a woman wearing the same dress. She was tall, blonde, all legs and in my mind, 100 lbs. less than me. I had a jacket on, so it wasn’t as noticeable that we were wearing the same dress, but I spent the entire meeting comparing everything from the thickness of my hair (hers was beautifully thick and wavy) to the circumference of my ankles to the length of my eyelashes in comparison to her. By the end of the meeting I concluded that I was basically Shrek and needed to lose 50 lbs., get false eyelashes and find a way to grow thick blonde hair. Okay…so maybe I’m exaggerating a bit here, but I did spend considerable time comparing myself to someone I could NEVER look like, instead of focusing on the meeting, contributing to the conversation and providing value. Ridiculous, right?

When I used to think of comparison, I thought of it more like competition and I’m a fiercely competitive, Type A gal. I thought that by paying attention to and striving to be like those I considered “high achievers”, it would keep me on my toes and motivated. Until I realized that, most times, it didn’t matter what I did or how hard I worked, I was never going to be the person whose life I held in such high esteem. Not because I didn’t have the drive or ambition – got plenty of both. Rather, because their achievements didn’t fit my lifestyle, career choices, body composition, etc.

You see, comparisonitis (yes, it’s like a disease) or the act of relentlessly measuring our lives/bodies/careers by someone else’s standards, is a dangerous and exhausting endeavor. When healthy admiration and motivation turns to non-stop self-judgement and berating, we have no joy in our lives and we miss out on celebrating the amazing things we DO achieve, every damn day!  Ultimately, the act of measuring our worth, accomplishments and progress against someone else stifles our efforts, damages our self-esteem and leaves us miserable.

Why we do it?

I’d love to say this is a new thing with the dawn of social media and all the filters that make us look better and seem awesome. However, keeping up with the Joneses has been around a long time. It’s just that now the reminders of our shortcomings is like a 24/7 cable news broadcast.

Like I said, I think relentless comparison starts as innocent motivation. Let’s take fitness as an example. We decide to get fit and start to follow a fitness celebrity or trainer because they are successful in weight loss and creating a healthy and fit lifestyle.  Yay! That’s what we are supposed to do – surround ourselves with positive people who set a good example. They don’t have to be famous – it could be your neighbor who teaches a spin class and has 12-pack abs. That motivation in and of itself isn’t unhealthy. People we admire help us see what’s possible, and they encourage us to act. All good things. The danger lies in when we go from inspiration to deflation because you haven’t achieved exactly what they have, and you tell yourself you’re a failure who will never measure up.

What’s the harm?

So, what’s the big deal? A little motivation and healthy competition is good, right? Sure. In small, reasonable doses. When that motivation turns to self-judgement and defeat or worse yet, a time-consuming obsession, you risk setting yourself back and even quitting all together because you feel like a complete failure. Here are some signs you’re heading down a dangerous path.

  • You become distracted. All you can see is what you HAVEN’T accomplished. So, you start doing anything and everything to achieve that “ideal body.” And, when you’re doing everything you’re likely not accomplishing much. By veering off the plan you set to achieve your goals, you become distracted and risk losing ground on what you’re after – the healthiest version of YOU!
  • You become defeated. You know that feeling when you’ve been working hard to do something and you’re not making progress? The feeling of exhaustion, frustration and failure. When you have that feeling all the time you end up defeated and discouraged and may decide to throw in the towel. I mean, if I can’t look like Beyoncé, then why bother, right?
  • You develop a skewed sense of reality. When you start to believe that everything you see online is real, it’s time to pull back and re-evaluate. Most of what you see on social media is NOT REAL life. It’s filtered and Photoshopped. It’s the “highlight reel” not the boring, messy crap that we all deal with. The neighbor who seems to have it all together, has laundry piling up, deadlines she missed and cranky kids. You just don’t get the behind-the-scenes tour of her life, so it seems all good. When that’s all you see, it’s easy to fall into the trap of trying to live up to the same standards.

How can you avoid it?

We all fall into the cycle of comparison and competition but how do pull yourself out? The worst thing that can happen is that you don’t see that you’re in the comparison vortex and you continue to spin and spin and become more frustrated.

  • Acknowledge it, feel it, move past it. We all go through this. Recognize it and then ask yourself what’s really going on. It may be guilt over not getting to the gym or ordering takeout too much lately. Your friend’s gourmet meal pic or her gym check-ins are triggering a little guilt. Instead of feeling terrible about it, stop scrolling on Instagram or Facebook and refocus on your goals. Plan to change the pattern. But don’t let it get a grip on you and kill your efforts to get healthy.
  • Take a break from social media. For real…remove one social media channel from your phone. You can still check it on your iPad or laptop but make it a little more difficult to mindlessly scroll. If you’re not ready to delete it, turn off notifications so you aren’t getting a pop up or little red dot every few minutes reminding you of all the awesome things you’re not doing. You can unfollow, pause, hide certain people, posts, etc. Take advantage of these tools to give yourself a break from the constant comparison.
  • Find gratitude for what you have accomplished. Look around. You have lots to be proud of and even more to be grateful for in your life. Acknowledge that. Grab a journal and every night before you go to sleep, write down two things you’re grateful for and two things you’ve accomplished or that you’re proud of (you packed a healthy lunch, your son got an A on a difficult test, etc.). When we remind ourselves of all the good in our life, it’s tougher to feel like a failure.

Comparison is inevitable. We are humans who need to feel good and successful. So, it’s ok to see someone and think, “I could be more fit like her.” Just recognize when healthy motivation and competition turns to relentless comparison and self-judgment. Your goals are unique and specific to you. Don’t jump off the path to follow someone else’s journey because you’ll end up going nowhere.

If you’ve had enough of the cycle of comparing, chasing and failing, take a minute and fill out my free wellness assessment here. Then, let’s chat. I’m ready to get you back on track and hold you accountable to your goals. I’ll help you become the best version of you so that your neighbor will be asking what you’ve been doing.

 

 

 

Personal wellness, Uncategorized

Bust through Barriers like a Badass

brick wall

Excuses, Excuses…

Kids are great at finding the funniest reasons why they can’t or won’t do something. Usually involves a scary monster under the bed at bedtime or a suddenly sick tummy right before the bus arrives. But don’t discount your own adult ability to come up with some super creative reasons why you can’t workout, make a healthy dinner or block off some time to decompress and de-stress.

We are pretty good at creating reasons, excuses and barriers to the very goals WE decided to work toward in January. I’m not saying that all barriers are made up – there are legit reasons why getting to the gym can seem impossible. And, plenty of solid rationale as to why take-out is the best option on a busy night of homework, sports and email catch up.

When Excuses Become Habits that Become Behaviors…

The trouble starts though when our excuses and perceived barriers become habits and ingrained thoughts in our heads. Those habits lead to behaviors that take us anywhere but toward the goals we hoped to achieve this year.

So, if you’ve found yourself 6 weeks into the year and you haven’t seen the inside of a gym or your kitchen since Groundhog Day, there are a few tried and true ways to refocus on what’s in the way (spoiler alert – it’s mostly YOU) and map out a plan to get this badass train back on the rails and heading in the right direction.

  • First – you cannot do this alone. Even the baddest of the badasses can’t do everything on their own. It doesn’t matter if you are the only one who wants to lose weight, get in better physical shape or start another healthy habit. Your entire family needs to be in agreement and supportive. Family meeting time. Regroup over a sit-down dinner at home and lay the ground rules again. Get everyone to agree that you’re going to stick to the plan and then assign everyone a role in that plan. Kids love to “help” when they think there’s an important task. Ask them to make a workout chart (like their chore chart) and check off each day that you/they work out. Or, get your significant other to agree to meal prep with you on Sundays. When everyone has a role, the plan is easier to execute.

 

  • Second – take a good hard look at your calendar. Badasses don’t spend time on stuff that doesn’t make them (or the world) better. What are you filling your time with – quality activities or busy-ness? I recently excused myself from two committees because the time spent didn’t provide the return on investment that I was putting in. Worthy endeavors for sure, but they were taking up time without providing me with some value (tangible or intangible). Freeing up 2 hours a week allows you to fit in two 30-minute workouts and an hour of meal prep on the weekend.

 

  • Finally – make a list of every possible barrier. Be an honest badass. Write down ALL the reasons you’ve told yourself that you cannot work toward your goal – from the obvious to the absurd. Then, next to each one, write the solution to that challenge. Finally, give each one a confidence score from 1-10 (1 being not confident at all that you can bust through it and 10 being super confident you will kick this barrier’s ass). Then start with the easy ones. For example, if one of the barriers is lack of childcare for an evening spin class and the solution is asking your mother in law to babysit (which she LOVES to do), your confidence in busting that barrier should be a 10. So, call her up and get it scheduled.

Get out of your head…

The BS we tell ourselves is typically creative and dramatic but when we really look at what stands in our way, the reasons are often much simpler and less dramatic than we think.

Sometimes the simple act of writing down all the things and seeing them on paper gives you the push you need to solve the problem. When we keep everything in our heads it gets lost in the clutter of every day decisions and tasks.

Don’t get stuck in a cycle of overwhelm and put your health last. Recognize that you’re off track, identify the reasons and create a plan of action.

If you’d like a free Barrier Buster worksheet to help you with the process, download it here. Or, I invite you to set up a time to chat with me on how I can help you bust through those barriers and get to the healthiest, badass version of yourself.

 

food, Uncategorized

Ditch the Diet.

do-you-know-what-youre-eating

In the world of food, nutrition and “dieting” there seems to be a trend a minute that people flock to in hopes of a quick fix for years of poor eating patterns. They hear that some way of eating has helped their neighbor, friend, relative lose 20 lbs. in two weeks and they are on board! Sometimes it’s a cleanse or a detox drink. Or an elimination diet or juice fast. Regardless of the tactic, the promise seems to always be a quick solution to a long-standing problem.

Not all these diets are bad or unhealthy (but some are). And, when done properly and with the right mindset and expectations, they can be a great way to jumpstart your metabolism or help you reset after a holiday season filled with heavy foods. However, most are not permanent lifestyles nor are they the solution for the yo-yo dieter who will try just about anything to lose the weight. They usually offer short term results and often lead to disappointment and greater weight gain after stopping.

When a client comes to me frustrated after years of dieting only to lose weight and then gain it back (plus more), I don’t start with another diet suggestion. As a health coach, my job is to assess your food journal and help you understand where your nutrition might be out of line with what your body needs. My job is to help you understand how your body uses food as fuel and guide you in choosing the right foods to feel your best and lose weight.

In looking at months of food entries for my clients, I can confidently say that our biggest problem when it comes to eating isn’t just how many calories we’re eating but rather the quality of those calories. A calorie isn’t just a calorie despite what you’ve been told in the past. Some calories are better than others and will help you lose weight, have more energy and build lean muscle. You need fiber and high quality protein, you need FAT (yes, fat) and sodium and all the nutrients.

And – truth bomb here – just because you work out consistently doesn’t mean you can eat whatever you want if it stays within your calorie count. Your body is a finely engineered machine and requires fuel that is high quality.

Clean up that dirty diet

So, what do I recommend to my clients who have been trying diet after diet, and still not losing weight? Ditch the diet and clean up your plate! Yep. Take a good long look at WHAT you are eating and the contents of that food and clean it up. You will feel better, lose weight and have more energy. I recommend clean eating as a way of life, not a diet. And, guess what, it works.

You’ve likely heard of clean eating as it has been part of some dieting hype in recent years. It’s not an elimination diet or a cleanse. You can have every food group if you choose. You can eat meat or be a vegan. Paleo, Keto, Weight Watchers and all the other diets can be dirty or they can be clean. Junk food has a points value and highly processed meat can be “ok” on some diets.

I’m going to take the hype out and give you the straight scoop on why this way of eating – regardless of your age, size, fitness level, demographic, etc. – is one of best ways to structure your diet.

Fitness Magazine has one of the simplest explanations of clean eating “clean eating is about eating whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible.”

To put it simply – clean eating is having an apple vs. apple sauce, eating steamed broccoli vs. frozen broccoli with cheese sauce added. Whole grains vs. white/refined grains. Organic, grass fed beef vs. pre-packaged, seasoned ground beef for tacos. Are you following me?

It’s sometimes a little bit more work over convenience. Most importantly, it’s about reading labels, being informed and making better choices. Clean eating doesn’t have to be difficult or complicated or time consuming. It just takes planning.

My tips for cleaning up your pantry, fridge and plate

  • First and foremost – track your diet for 3 days. You cannot improve upon what you are unaware of. Everyone has access to MyFitnessPal. Identify where you are eating more convenience, packaged or processed foods that can be swapped for their whole counterparts. Good indicators of a “dirty” diet are high sodium and saturated fat levels, and low fiber intake. If those are out of whack, chances are your diet is too.

 

  • Raid your pantry and read labels. My favorite app for food shopping is Fooducate. Scan a barcode; get a grade for that food. And, an explanation of that grade, definition of ingredients and healthy alternatives.

 

  • Sound it out. If you cannot pronounce the first 2-3 ingredients (which are listed in order of their quantity) then you should toss it. A whole grain roll should list a grain as one of the first two ingredients. Avoid fillers and sneaky sugars (corn syrup). Note: not all preservatives are bad – some are needed to keep your food safe. Things like steric acid, sorbic acid and ascorbic acid are preservatives that can occur naturally in some foods and help prevent mold, and spoilage. Scan the label and Fooducate will tell you why those ingredients are in your food.

 

  • Beware of marketing claims. Natural, organic and whole are some of the most common ones. Understand what they truly mean and the requirements for obtaining those labels. It’s not always a rigorous process. Also, be wary of endorsements by organizations like the American Heart Association (they put their seal of approval on Subway sandwiches). Research what it takes to get that claim put on a package. Sometimes it’s just a donation to an organization.

 

  • Don’t fall into the organic trap. You don’t have to buy EVERYTHING organic. Some things are more at risk for pesticide contamination, especially fruits and veggies. Google these two phrases… “Dirty Dozen” and “Clean 15” food lists. It will tell you the fruits and veggies have the most risk for pesticide residue and should be bought organic.

 

  • All stores have good food. You don’t have to shop at a specialty store to get high quality food. Think local with farm markets and local grocers who get their meat and dairy locally. The closer the food is to you, the fresher it is and less processed it’s likely to be.

 

  • Make small changes. A complete overhaul of your diet can be overwhelming. Aim for one change a week. Start with leaner proteins with no added flavors or colors, or fresh veggies and fruit vs. saltier canned or sugar-added frozen varieties.

 

  • Be kind to yourself. All packaged food isn’t the enemy. We have lives to lead and families to raise.  Sometimes convenience wins. Aim for the 80/20 rule and indulge occasionally. Life is too short to never eat few Oreos or potato chips.

Dieting is no fun and I don’t recommend it

I believe that no food group should be off limits and that whatever you want to eat can be eaten in a cleaner, fresher way. Carbs aren’t the enemy, and neither is fat or dairy or sugar. Everything can be incorporated into your diet in the right way to allow you to enjoy eating while doing what’s best for your body.

Don’t overthink it. Start small. And, keep track of how you feel as you make changes. That’s the best reward.

And, guess what…you don’t have to do it alone. Working with a health coach to help you raid that pantry, provide recommendations and keep you accountable gives you the support you need to make these positive changes.

Jump back on that Resolution Wagon

If you’ve fallen off the New Year’s resolution wagon, let’s get back on track. My 6-week reset starts Feb. 12 (we prep this week) and you can be looking and feeling great by St. Patrick’s Day!

Message me for details. And, if you haven’t picked up my free Meal Planning & Prep Guide, get it here! It will get you started on the clean eating path and help you plan your meals each week.

Like this blog post? Sharing is caring. And, it helps educate people about eating healthier!

 

Uncategorized

The February Slump

never give up

Here’s a fun fact…

80% of you who made New Year’s Resolutions will give up by Valentine’s Day. Yep. It’s a documented statistic and it sucks. Especially when you really do want to make a positive change. And, even more so if you’ve invested in a gym membership. The average gym can see an increase in memberships of up to 40% during January but the trends show that 4 percent of new gym goers don’t even make it to the end of January and 14 percent drop out in February.

So, maybe you’re among the 14% of gym drop outs or you’re in the 80% of well-intentioned resolution makers who’ve said “Eff it…I like sitting on the couch eating ice cream!”

You’ve tried the gym and it’s not your thing for a myriad of reasons – too crowded, too many germy people touching all the equipment, no assistance from gym staff or you’ve just got a general feeling of intimidation because you’re the newbie and all the regulars know exactly what they are doing (spoiler alert – most of them don’t!).

I gave up the gym about 3 years ago. For some of the reasons above and the fact that I prefer to not drive somewhere to workout given my busy schedule and travel for work. Sure, I love group classes, but they were never at the right times for me and now there are so many online options for classes and the wonderful world of Class Pass and other similar services.

Opting out of that Gym Life

If your about to check out of the gym scene, and are a little lost on your resolutions, here are few tips for reevaluating and getting back on track toward your goals.

  • First – do you really want to quit the gym? Nowadays they are much more lenient in gym memberships and contracts which makes it easier to cancel. So, if you’re really thinking of canceling make sure it’s for the right reasons. If it’s because you can never seem to get there for a class you wanted to take, or if it’s out of the way on your drive to and from work, or if it just doesn’t have the clientele that you feel comfortable being around (gyms all have a personality and the people who join tend to emulate that), then it’s probably not going to work. If you are quitting because you took a few classes and you’re sore or the treadmills were all taken when you showed up at a prime time, then you may want to give it another go because those are not reasons to just throw in the towel. Revisit why you joined and if you’ve really committed to trying.
  • Re-create the gym at home. If you decide you want to quit, what’s your back up plan? Could you create the gym experience at home? What did you like about the gym? Was it the classes? The variety of equipment? Having other people around you for motivation? Pick the things you liked and re-create them in your own home. If it’s classes, get online and find a streaming service or search YouTube for exercise classes and demos. Here’s the beauty of this…it’s on your schedule, you can try new things without feeling awkward or embarrassed, and you can start and stop the video to ensure you’re doing it right. Winning! If you like the equipment they have at the gym, investigate what you can invest in now. Guess what – all the people who bought treadmills for their New Year’s resolution and found out they hate running will be looking to unload it for a sweet price. Check online garage sale pages for good deals. If you liked the loud music or having people around you, get a good wireless speaker for your music and invite a friend over to workout.
  • Did you have an accountability partner? Among the 80% who give up on their New Year’s resolutions there are people who probably would have succeeded if they had someone keeping them accountable, or at least encouraging them. Accountability is a critical factor to achieving any goal. Yet, when it comes to our health and wellness, we’re often to proud or too stubborn to ask for help and support. And, when we do pick someone to hold our feet to the fire, they tend to be people who love us and have a tough time giving us some tough love. Behavior modification is difficult to do alone especially if you’ve engaged in a behavior (i.e. overeating or being sedentary) for years. Having someone who can have the tough conversation with you is just as important as signing up for the gym. Did you have someone who was checking in on you to see if you were going to the gym? Or better yet, who would go with you? If not, you may want to enlist the help of someone who is good at giving you a gentle but firm push to stick to your goals.

Don’t Give UP!

Gym membership or not, if you’ve said sayonara to your resolutions, don’t give up all together. You can refocus and get back on track. Working with a coach or trainer – even for a short period of time – can make it easier. We work with you to ensure you are setting SMART goals, that you are doing exercises appropriate for your skill and fitness level and we can look at your food journal and help you identify patterns and gaps in your nutrition and hydration. Most importantly, we hold you accountable without worrying about offending you or jeopardizing a relationship. Tough love is our thing.

If you’d like to chat about the resolutions you made or if the gym is really for you, I’d love to help. Message me or get one step ahead of the game and fill out this free online wellness assessment and we’ll chat about your answers on a no obligation Well Chat.

It’s only February…don’t give up!

 

Uncategorized

Simple Ain’t Easy

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Simple Ain’t Easy…Isn’t that a country-western song??

Look…I don’t know where the idea started that just because something is SIMPLE that it is also EASY.

With the onslaught of the New Year; New You BS out there, everyone would have you believing that getting off the couch, putting down the remote and chucking the ice cream container into the trash is, well, just that easy. It’s not. If it were, we would have no obesity problem in this country and we’d all be flaunting our six-pack abs.

Getting up and getting moving is a simple concept.

Eating veggies instead of eating cake is a simple idea.

No advanced degrees required to figure out how to do those things. But none of that is easy if you’ve been sedentary for years or you have deeply ingrained habits and attitudes about food. Behavior modification; changing habits…those are tough things to do successfully.

And sure, you can simply join a gym, buy a bag of protein powder, or set up a treadmill in your basement but without the internal motivation and the external accountability, those purchases will likely go to waste and you’ll be back to feeling frustrated and defeated.

How do you get to “hey that was easy,” when there’s no Staples button to push for your health and wellness?

Truth bomb here…you may NEVER get to easy. However, you can get to creating habits and behaviors that are EASIER and more ATTAINABLE because you’ve learned the strategies and actions needed to change your mindset. Read on to understand how you can make it more simple and natural.

  • Celebrate your past SUCCESSES. Don’t tell me you’ve never had any success as it relates to health and wellness. At some point you’ve done something awesome like lose 10 lbs. or run a 5k. Or, maybe you just downloaded MyFitnessPal and tracked your food for a month. Those are all WINS. They demonstrate that you have been in a place where you were committed to making a change. So, write down as many wellness wins that you can think of to help refocus your mindset and motivate you to try again.

 

  • Find your WHY. In college your reason for wanting to lose weight might have solely centered around looking good in a swimsuit on spring break. Fast forward 20+years and your reason for wanting to lose weight might be to have the energy and stamina required to keep up with your toddler. Or, you’ve been told by your doctor that your blood pressure is too high. Funny how life and priorities change, right? Fill in the blank to help you figure out WHY being healthier is important to YOU (not your spouse, partner, friend, etc.). “If I were healthier/more fit, I would be able to_________________”. Then, write it on a sticky note and put it somewhere that you’ll see every day. This will remind and motivate you to take action when you’re not really feeling it.

 

  • Set just 1 GOAL at a time. When New Year’s rolls around we like to go completely overboard on goals. I’m going to lose 20 lbs., reorganize my entire house, read 25 books, and learn a new language this year. We overwhelm our brains before we can even get started. Then, usually we give up on the goals by February and only think about them again around December when we are reminded that we didn’t accomplish any of them. It’s a vicious cycle that we perpetuate on ourselves. So, this year, I challenge you to just set 1 goal for your health and wellness at a time.  Goals should be SMART (Specific, Measurable, Attainable, Relevant and Time Bound) and they should be flexible, giving you the ability to rework them on a monthly or quarterly basis. Start with one goal for the next 90 days. Then focus relentlessly on that goal. When you achieve it, set a new goal so that by the end of the year, you’ve accomplished 3-4 things that have made you healthier.

 

  • Plan for the PITFALLS. You are going to face roadblocks and barriers along the journey. Knowing what they are and having a plan to deal with them puts you in control. Let’s say you are traveling for a week for work and your meetings start at 7 a.m. and end at ??? (because, you know, dinner and then drinks after dinner). Be ok with the fact that your workout schedule might be off. Set realistic expectations for how often you’ll be able to exercise. Map out your meals by looking at the restaurant’s menu ahead of time and taking some healthy snacks with you for the road. Go in with eyes wide open so you don’t completely derail all your hard work.

 

  • Seek the right SUPPORT. Your friends and family are well-meaning. They want to help you and be supportive of your goals. Here’s the harsh truth…they are usually terrible at keeping you accountable. They love you and, as such, can’t always be honest with you. So, you need someone who is removed from your situation and can be firm with you in a kind way to keep you focused. Working with a personal trainer or health coach is a great way to have accountability without jeopardizing personal relationships or making it super awkward at family get togethers.

So…there you go. My advice to you for making change simpler. It still may not easy, but these strategies work and you can use them NOW! It will never be a perfect process but it can be one that is less stressful. Be flexible and patient with yourself.

Tired of starting over with your health and wellness goals?

Then I invite you to set up a free Well Chat with me. We’ll just talk about what your concerns and challenges are, and how I would recommend approaching them. If it makes sense for us to work together, great. If it’s not the right time, that’s ok too. But I’m still going to give you my best advice to help you through whatever challenge you’re facing. I may tell you something you don’t want to hear but I will always give you my honest, unbiased advice with no hard sales pitch.

In the meantime, check out my new page detailing some of my coaching programs and go through the archives of my blog and read some of that stuff! I give away a ton of info that you can use right away!

Finally…A head’s up on a new program I’m offering (it isn’t even published yet) for the busy professional who wants daily, weekly, monthly accountability and coaching. This is for the exec or entrepreneur who needs a trusted partner to help them set goals and adhere to them for the long term. It’s called Coach on Demand and it’s freakin’ awesome. It’s like having a health coach and personal trainer with you 24/7. Well – probably 16/5 – I need SOME downtime! Message me if you want some info.

Helping you with your wellness is both SIMPLE and EASY! Let’s talk soon!

xoxo

Niki