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!
We all know that some stress is good for us but do we know when it's gotten to be TOO much? Burnout is a word that describes stress gone too far, resulting in harm to our physical and mental health. How do you know when you are experiencing burnout? Ask yourself if you've been more withdrawn than usual, or feeling indifferent or resentful in general. Maybe you find that you're procrastinating a lot and just not in the mood to be productive or you are having frequent headaches or stomachaches.
Burnout can weaken our immune system, increase our risk of heart disease, depression, and other serious illnesses and can damage our relationships and quality of life.
Listen to hear three tips on preventing everyday stress from slip-sliding its way to burnout. Your health and well-being are worth it!
Want to learn more strategies to prevent burnout? Reach out! I'd love to hear from you!
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!
Inspiring Vitality Today
Your catalyst for intentional living and longevity.
It's never too early or too late to make small changes that can have a big impact; why not start TODAY?