Goal setting makes all of the things we want to accomplish more tangible and more likely to be achieved. When we vaguely want to go in a certain direction, it's hard to get the passion or the action going! Listen for some tips to get you going in the right Goal Setting Direction! Need more help? Let me know!
Strong abdominals are important for so many reasons - good posture, prevention and relief from back pain, better overall health, and improved appearance are just a few. Are you curious which abdominal exercises might be right for you? There is a good fit for almost anyone! Check out my sample workouts below! Need more help? Reach out! I'd love to help you!
What do you focus on? Where's your mindset? What does that voice inside your head sound like? Is it nice to you? Four questions right up front but there are a lot more questions you could ask yourself when trying to find out whether your mindset is WITH you or AGAINST you!
There's a time and a place to focus on the negative - the things that need fixing or the things that need commiserating, however, the trick is to MINIMIZE IT! "Venting" can only be helpful if it's infrequent, short, and only done with your very closest inner circle. The sooner we leave "it" in the past OR move to problem SOLVING vs. RUMINATING on the negative, the better off we are.
What we FOCUS on will GROW in our mind and in our lives; what we STARVE will be left in the background. Let's be sure we are FOCUSING on what we WANT to grow, not what we DON'T! Do yourself that favor!
Need a little mindset reset to work toward YOUR goals? Book a call with me and let's do it!
No More Yo-Yo Diet and Fitness Struggles
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What does it feel like when your favorite jeans fit and you have all the energy you need to get through your busy day?
How’s your self-confidence when you are consistently eating healthy foods and moving your body?
Are you smiling right now? I hope so! Healthy habits should make you smile, not make you wince from the pain of deprivation! It’s time to say goodbye to the old diet ways. (they never worked anyway) and say YES to a new way of doing things!
So if we don’t need “willpower” to get to our goals, what do we need? Join me for one of my FREE masterclasses on April 20 or 21 LIVE to find out!
You CAN get motivated and get on the path to a realistic plan for REAL results. You can do it. I can help! What do you have to lose?
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Walking is one of the most under-rated fitness activities! The benefits run far and wide from brain health, to stress reduction, to reduced back pain, weight management, and improved heart health! Your speed and amount of time spent can vary based on your fitness level and interest and best of all, it can start and end at your own front door. Knowing that walking is good for you, though, isn't enough...you have to get out there and actually do it! When will you schedule your next walk?
What a great time I had with Doro Bush Koch and Tricia Reilly Koch being their guest on "The Health Gig" podcast. We talked about the "Magic Pill" and why we can't afford not to have this in our lives! Let me know what you think!
I've heard people ask "Isn't Intermittent Fasting just a fancy name for 'skipping breakfast'?" Funny! The answer is both yes and no! For the record, for most of my professional life, I've been more the type to recommend "small, frequent meals" vs. meal skipping or fasting. Metabolic physiology research typically points to the benefits of being "never stuffed and never starved" and the idea of "eat, burn it off, eat more, then burn it off" rather than lump all your calories into just a few intervals during the day. That being said, there is some research that suggests that our bodies may actually learn how to release fat from our fat cells more effectively if there isn't a lot of glucose in our bloodstream 24/7. THAT points to a strategy of limiting your "eating window" to a shorter window than "anything goes". I wouldn't go so far as to recommend some of the more stringent Intermittent Fasting regimes that limit your eating window to just a few hours per day. That doesn't sound like a fun way to live and an extreme level of restriction should not be necessary for weight loss. An eight-hour eating window, however, is not terribly restrictive and will surely keep us more conscious of when and how much we are eating. Just don't go and make the mistake of thinking "I can eat as much as I want as long as it's within the eight-hour window". That is a recipe for weight gain! You can't cheat the system and your body is definitely A SYSTEM! Moderation is always key...and king! What can you see yourself still doing a year from now? Let me know if you'd like to chat about YOUR best eating strategy! You can schedule a free strategy call with me here!
We spend a lot of time talking about what we should and shouldn't eat. What about what we DRINK? How overlooked is WATER? It plays a crucial role in all body functions and is key to energy, weight loss, and so much more! Listen to hear more about the benefits of water and tips on actually drinking enough to improve your health!
Are you frustrated by weight fluctuations? You might be relieved to hear that weight fluctuations are NORMAL! For many of us, our weight varies day to day and even throughout the day based on how much we've eaten, how much fluid our body is retaining, and a number of other factors. For instance, most of us weigh more at the end of the day than we do in the morning.
If you want to track your weight more consistently, always weigh yourself at the same time of day, and under the same circumstances (i.e. first thing in the morning, without clothing, after using the bathroom but before you eat anything). That can be your baseline weight. But guess what? Even under consistent weighing circumstances, your weight may still fluctuate day to day. Don't let it frustrate you! If you are trying to lose weight, for example, the scale may stay the same, stay the same, and then "finally" register a few pounds down on a day that you least expect it! If you let the days that the scale registers higher get you down (and possibly send you to the snack cabinet), you'll never get to your goal. Take the fluctuations in stride and STAY THE COURSE! Good eating and exercise habits are FOR LIFE and if you stick with healthy, balanced eating and exercise, the scale will usually settle into a happy zone in time.
If you're not sure where to start in getting your eating and exercise habits on the right path, I'm here to help! I'd love to support you in your journey! You can find me at email@example.com!
"Belly fat" is a term that many people (especially women as we age) are looking for answers about. Is the fat around our midsection different from fat found in other parts of our body? Do we need a different strategy to reduce the fat around our belly vs. other areas of our body? Listen and find out!
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!