May is one of my favorite months of the year! Flowers are in bloom and the weather gives us so much to look forward to with the summer to come!
Spring is also a great time for FITNESS! Many of us are itching to do more when summer clothes are on the horizon. I have the perfect opportunity for you!
The Forever Fit Club hosts a Monday 5:00 pm ET 30-minute strength class every week. The content varies but there's always fun and companionship! The gals and I have decided to open up the Monday 5:00 pm strength class on May 16 to guests! It will be an "All Glutes" class. There will be plenty of variety and modifications available for different levels and best of all, it's a chance to meet other women who are also trying to fit in a little fitness into their busy lives. Won't you join us?
Register here and you'll receive the zoom link. Feel free to forward this invitation to your friends as well. I'll look forward to seeing you!
I used to come home starving and my go-to snack was peanut butter on a spoon. And let’s be honest here – I usually went back for a second spoonful. I didn’t want to admit how many calories I was downing in the first 15 minutes I was home. The PB led to a bite of this and a handful of that and the scale was creeping up because of this and other habits that kept me in “reactive” mode for hunger.
Tracking my food helped somewhat except I didn’t have an overall plan for the day, so I was re-calculating how much I had left (calories, macros, etc.) all day based on my choices. Temptation was my constant friend.
I “knew” meal prepping for the week would help me save time but I had no idea that it would also be a game-changer for my fixing my impulse eating!
I took the calories and macros that fit my goals and planned out a menu that I enjoy and then I got busy. Some Sundays I get it ALL ready for Monday thru Friday. Other weeks, I prep one or two components for the week on Sunday, do another on Monday, and another on Tuesday. The first few days of the week have some parts ready and for others I may be playing catch up. But it is way better than none at all!
Gone are the afternoon snack attacks because I already have my snack decided and prepped.
Gone is the decision fatigue of what to have that will fit my calories/macros.
Gone is the roller coaster of my blood sugar and moods!
I LOVE my meal prep lifestyle! What do you think? Could meal-prepping be a strategy that works for you?
I have begun taking a limited number of clients for my new 12-Week BOOM Forever Fit Custom Coaching Program. Who is this program designed for? It's perfect if you want personalized, one-on-one support to figure out once and for all the eating and exercise habits that are right for you and sustainable for the long-term to reach your goals. Book a call with me if you'd like to discuss!
One pound at a time…down 20+ pounds and still going!
I am so proud of my client, Donna. She was patient and steady and allowed small changes to snowball over time for phenomenal results! Make no mistake - Donna had things crop up over the months like we all do – a problem with her shoulder one month, a knee acting up another, a job and family to take care of, and so on. She always did what she could and KEPT GOING!
Donna has been part of the Forever Fit Club for over one year! Here’s how she describes her journey so far:
“I was overweight, had no energy, and ate what I wanted, including a lot of carbs and chocolate. After working with Cathy I am more conscious of what I eat . I started tracking my meals on a fitness app, doing more cardio and weight training, and regularly attend Cathy’s weekly group coaching calls. The support of the group helps keep my mind set on track.”
Cathy here again. Can you picture what you could be feeling like if you started a few small changes TODAY? There is NO TIME like the present! Why not join me on April 10 for my free masterclass “Countdown to Summer: The Forever Fit 3-Step Success Plan”. You, too, can follow Donna’s great example!
As the spring weather approaches, many of us have goals to amp up our fitness efforts in preparation for summer. April 10 is approximately 50 days until Memorial Day and it's the perfect time to get re-committed and re-charged! I hope you'll join me on that Sunday afternoon for "Countdown to Summer: The Forever Fit 3-Step Success Plan!"
You won't want to miss these topics:
One of the best things we can do for our healthy aging journey is develop a "Forever Fit" mindset. I say that because our mindset is where everything starts. It's pretty hard to "do" anything when our mind isn't on board. Nurturing the mindset that will best serve you, taking the small steps in the right direction, and then being patient along the way is a recipe for success! I'd like to tell you about my client, Shelly, who has most definitely developed a Forever Fit Mindset. I like to call her story “What a difference a year makes!”
Here is "What a Difference a Year Makes" in Shelly's own words:
“Tears filled my eyes while looking through pictures last Christmas, not because of the joyous memories they contained but because of frustration and discouragement over how I looked in them. While I realized had gained weight, for some reason those pictures were a turning point for me. I didn’t feel good about myself at all, and looking back I can see that it also affected me mentally. I had no self-confidence and no energy for long-term. I knew there had to be a change.
So, 2021 started with gradual change, more exercise, strength training and better food choices. It was a slow journey with frustratingly little obvious progress, but I did start to see results.
Eventually results began to snowball, and in more areas of my life; clothes were getting looser, I started feeling stronger, and having more confidence.
About nine months into my journey, I was really motivated to keep going since I was seeing results. I was actually getting rid of clothes because they were too big!
The key for me was strength training, persistence, and accountability. Even when there was no time for cardio I regularly did strength training workouts. Even when I didn't feel like it, I tried to stick with it as much as possible. The accountability of knowing Cathy knew I was at a live workout and having an awesome accountability partner also helped me stay focused on meeting my goals.
This is truly a journey, and everyone needs support. So many times, we know the “right” things to do but for one reason or another don’t end up doing them. Having someone help me in my fitness journey was the key!”
Cathy again, back to say: WOW, right!? Everyone’s journey is different but one thing that is for sure is that support helps. Sticking with it helps. And it’s hard to do one without the other. Good thing you don’t have to! I founded the Forever Fit Club in 2021 as an online community to help smart, busy women find support and camaraderie on their fitness journey. I invite you to find out more about the Club and join us!
Need a super quick tip on meal prepping? Try veggies in the Air Fryer!
For me, batch cooking is the best way for me to prepare my veggies for the week. My favorites? Roasted Brussels Sprouts and sweet potatoes are almost always in the rotation!
This week, I tried them in the Air Fryer. Yum – crunchy, delicious, and super simple. I'll admit that I wasn't among the early adopters for the Air Fryer because I wasn't eager for yet another appliance to take up real estate on my kitchen counter. What I found, though, is that because you skip the preheating stage of using the oven, it can be quicker and just as healthy for a variety of things I usually roast in the oven.
Here are my steps:
1. Slice or dice to your liking (I also like to peel my sweet potatoes first.)
2. Pop into the air fryer
3. Spray with some oil
4. Press “air fry” at 400 degrees for 20 minutes
5. Pause it sometime in the middle to give a little stir.
6. Voila! Ready for eating and portioning out for the week!
Give 'em a try and enjoy!
Note - I'm reposting this from my Instagram page. Are you on IG? Follow me @InspiringVitality!
What does the word "willpower" mean to you? Here are three definitions:
At first glance, it seems like willpower is a good thing. And while it can certainly be viewed as an admirable quality to have, how the word makes us feel is a different story. Do you feel positive or happy when you use the word willpower or does it usually come out of your mouth while you are chastising yourself for not having willpower?
How we feel impacts our success and that's why I'm on a mission to remove the word willpower from the equation for healthy lifestyle choices. You don't need willpower to reach your goals!
If you don't need willpower, you may be wondering what you need instead. I'm so glad you asked! If you've got fitness or weight loss goals and you've been beating yourself up for not having enough willpower, join me LIVE at one of my upcoming masterclasses to find out the simple steps that make willpower a non-factor!
I'd love to see you!
Will a week on vacation spell the end to your exercise routine?
Nope - it doesn't have to be the end, whether you choose to workout on vacation or not!
First things first, you will not "lose all your fitness" or "go backwards" by taking even a full week off. On the contrary, sometimes a little extra rest time helps your body regenerate and be ready to get back at it when you return.
The trick, of course, is not to let it a week off get you out of the HABIT. Is that a risk for you? For some of us, when we get out of the habit, getting BACK into the habit is super hard. If that is YOU, I suggest you NOT skip the week when you are on vacation! Rather, find at least a few small ways to keep the habit going so you can still feel "on track". That could be a simple walk in the mornings a few times during the week, an online exercise video, or a short sequence of strength training exercises done with convenient and lightweight, travel-friendly exercise tubing. The content is less important than the habit (which is a common theme of mine!) while you are away. When you are home, you'll be glad that exercise is still in your brain and your habits!
Stretching has so many benefits, especially as we age. Unfortunately, many of us don't prioritize stretching in our fitness habits. Even a few minutes of stretching can be beneficial. Listen in for more! Need help? Reach out!
Let's face it - nobody is always going to be in the mood to exercise! Let me say up front that it's OK not to feel like working out all the time. Rest days are important and overtraining is a real thing. But...if you fell into this category, you'd probably know it! This video is for you if you "know" that you are making excuses more often than you are making it to your workout!
Listen in for three tips that will help you turn the corner to getting more CONSISTENT with your workouts! We need to get moving at least three times a week for our body to take it seriously that it needs to make some adaptations. If YOU are the only one stopping you (which is usually the case), give a few new strategies a try. After the workout is DONE, it's pretty hard to find someone who says, "I sure regret working out!". :-)
Need more pointers? Reach out! I'd love to chat!
Cathy's Quick Vitality Tips
Because it's never too early or too late to make small changes that can have a big impact on your strong body, sharp brain, and endless energy!