Posted by Cindy Wednesday, January 13th, 2010
Have you worked with a Wellness Coach?
Wellness coaches are trained to help clients develop and implement personal wellness plans by:
- Accepting and meeting us where we are today
- Asking us to take charge
- Guiding us in doing the mindful thinking and doing work that builds confidence
- Helping us define a higher purpose for wellness and uncover our natural impulse to be well
- Helping us tap into our innate fighting spirit
- Addressing mental and physical health together
- Helping us draw a personal wellness blueprint
- Helping us set realistic goals; small victories lay the foundation for self-efficacy
- Harnessing the strengths we need to overcome our obstacles
- Helping us view obstacles as opportunities to learn and grow
- Helping us build a support team
- Inspiring and challenging us to go beyond what we would do alone
Wellness coaches use positive coaching psychology, which integrates more than fifteen other fields. Coaching psychology, in part, is the relational vehicle for implementing the tenets of positive psychology, a field focused on the scientific study of happiness and well-being.
I am currently working to become a Wellness Coach. As part of the certification and growth process, I am working with practice clients. As a practice client, you receive my services for free over the course of three months. If you are excited about achieving health, fitness and wellness goals, then enter with a comment below by January 15th. There will be two winners.
I am striving to provide services that answer to your complete well-being. I believe that you will enjoy and flourish from this approach to unleash your vision and confidence in yourself. Feel free to email questions or ask for further details.
The Wellness Coaching Program
1. Coaching sessions are free and conducted by phone. We will determine a regular time that fits your schedule.
2. Complete an online Well-Being Assessment prior to the first coaching session.
3. An initial coaching session for 75-90 minutes to develop your Wellness Vision, 3 month goals, and first set of weekly goals
4. We will conduct 30-45 minute weekly sessions for three months
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Posted by Cindy Monday, January 4th, 2010
I had plans to share a new plan on New Year’s Day. Of course, I was hit by a bug that I didn’t see coming. I should have. My husband was down for the count for several days. I called him “milkin’ it.” Now, he’s laughing at me and has shared his glee for the last several days, “Ha, you’re just milkin’ it!!!” Thank goodness, I’m able to stand up right now and am movin’ about.
So, as I’ve spent the last several New Year Days, laid out–NONE of my New Year Plans have begun. Does it matter? Are New Year Resolutions any different than new goals? Yes and No. There is definitely something to be said about starting a New Year! I’m always excited about the prospect of the New Year. But, I’m always excited about something trying something new or revisiting an old goal that didn’t quite make it to the top priority of years past.
Today, I got to thinking about how to ring in Go Workout Mom. It’s a New Year. It’s a New Day. Each day brings the promise of something new. My little ones are four and five now and they bring something new to each and every day. As you know, the mundane mix with the small surprises they throw our way. Whatever our plans, we can always look to a New Year and New Day with the anticipation of achieving our way.
This year, this day I am striving to be a better mother, wife, servant of the Lord, and example for others. I may slip. I will fall, but I will not give up in making a better way for others to follow.
What is your New Year/New Day Way?
Posted by Cindy Sunday, December 27th, 2009
It’s that time of year when you’re thinking about how you’re gonna do everything differently. Let’s take it a few steps at a time and look at the first two to three months in front of you.
Realistically, frame your goals around your lifestyle and lessons learned from years past. What changes can you make today that will ring in the New Year with a more confident, smiling, stress free YOU? Now, is your time!
1. What’s is my physical fitness goal for the next eight weeks?
2. What is my main challenge to achieving this goal?
3. What steps will help me overcome these challenges?
4. How many workout sessions can I fit in my current schedule?
5. No time to workout, what can I do with my body for 10 minute, today?
6. Daily stretching will help relieve tension and slow me down to reflect on events and thoughts.
7. What workout equipment do I have readily available? Pull it out now and keep it in a visual spot. Every time you walk by it, think to yourself, “Do I have a few minutes to workout?” Go ahead and complete an impromptu workout. A little here and a little there will do wonders for your morale and body.
8. My motivational mantras:
I can do it!
I am healthy and strong!
I love moving!
I feel great!
WHAT IS YOUR MAIN GOAL FOR the first part of 2010???
Posted by Cindy Saturday, November 21st, 2009
Nashville, TN Event on Saturday, December 5th, 2009 6 PM- 9 PM
To celebrate the Holiday Season, Fitness Link is offering a dancing seminar this month. You’ll get a short introduction about health and dancing, general financial planning, and FREE Foxtrot and Swing dance lessons. The rest of the evening will be open to try out your new dance moves and to mingle! Join us for a fun-filled active night. Light refreshments and appetizers will be served.
DanceQuest is located at 539 Metroplex Dr. off of Harding Place and I24. Click here for directions.
CALL NOW TO RESERVE YOUR SPOT: (615) 477-6502!
Fitness Link is my business in the Nashville area. We provide personal training, group sessions/classes, bootcamps, and Metabolic Typing. The standard package for Metabolic Typing® (MT) is available for online clients. Click here for more details!
Posted by Cindy Friday, November 20th, 2009
General:
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Keep holiday planning in one folder to work on during spare moments.
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Complete a major planning session (20-30 min) to define holiday tasks.
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Use your main calendar or planner as you schedule your tasks.
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Steadily complete tasks in manageable steps.
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Review Daily Routine for E.P.I.C. (Eliminate, Postpone, Isolate, Consolidate) Results.
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Prioritize Fitness, Food and Self.
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After the holiday, review your plan. Note what worked, time estimates, and ideas for next year.
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Put the folder away until next October.
Time Management:
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Brainstorming is not a waste of time. It allows you to “brain dump” all the unconnected thoughts roaming your head. Those roaming thoughts and inability to process where they fit in an already busy schedule is the basis for a majority of holiday stress.
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When scheduling tasks, place a time beside the task. It’s important to give yourself a time estimate because you’re more likely to dedicate your efforts to the task’s completion as outlined.
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Every morning and evening between now and the end of the Holiday season, take 5 minutes to review your tasks, adjust your calendar, and find a spot to complete one or two holiday tasks. When the evening arrives, check off your list, highlight your accomplishments and prepare for the next morning. Breathe a sigh of relief and enjoy your well earned sleep.
Food & Events:
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Enjoy bite size portions.
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On a day a large meal is planned, eat smaller and lighter portions for other meals. Maintain a balance in the meals and don’t skip eating to make up for the big one.
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Have healthy, high energy foods on hand for snacks (ex. hard boiled eggs, fruit, cheese, vegetables, cut meats).
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Schedule one day a week as a splurge day. Focus on healthy choices the rest of the week.
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For weeks that have multiple events, pick and choose your weaknesses selectively. For instance, Mary Jane has a fantastic sweet potato pie at the annual office party. Indulge with a slightly larger portion than the other bite size portions.
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Test new, healthier recipes two to three weeks prior to it’s debut.
Exercise:
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Keep to your routine as regular as possible. Make this a priority and work other tasks around it.
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Missed a workout? Complete a shorter session at home.
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Take advantage of 5, 10, 15 minute windows to complete short workouts. You’ll be surprised with what you’re able to accomplish. Intense, short sessions reap amazing results. Your body is your priority.
Have a Happy Thanksgiving!
What tip would you add to surviving the holidays?
Posted by Cindy Thursday, October 15th, 2009
Taking clients to the grocery store was quite the eye opener for me. I had covered a lot of the information during sessions and in consultations, but walking through the aisles and showing clients made the exercise invaluable.
The grocery store is filled with information, but processing and understanding the details can feel overwhelming. Here are a few tips that I put together to help you better understand how the food is that you purchase and bring home.
Happy Shopping!
When looking at foods to purchase, consider:
- Quickest path from nature to mouth. The body is equipped to break down foods in their natural state. The more processes the food undergoes before reaching our pantries, the more the body has to figure out how to break it down.
- Food combinations (Overall Meal Planning) for maximizing nutritional value. The body uses food as part of major chemical processes in the body. Many of the functions require multiple nutrients to be the most efficient. Our body needs over 50 nutrients a day.
- Major Ingredient Concerns:
- Salt: Under 120mg per 100 cal serving. Goal-60mg to 100 cals.
- Sugar: Daily allowance of 12g-36g a day. 3Tsp-9tsp.
- Fats: Avoid trans fats (anything with hydrogenated or partially hydrogenated ingredients).
- Goal: 1-2-3 rule—for Every 100 calories, 2 g. fiber, 3 g. fat.
- Keep saturated fats under 10% daily total calories. Usually around 8-12g. A day.
- Healthy fats are necessary in the diet. Look for unsaturated, poly, and mono fats.
- 20% daily intake should be in the form of fats.
Deciding Factors in keeping food healthy, nutritious, and tasty:
- Cooking Method: In general, the most nutritious state of a food is in it’s raw form followed by steamed, broiled/grilled, sauteed, boiled, and (LEAST) fried.
- Environmental Factors/Organic: There is uncertainty in how much damage or influence pesticides have on various foods and on our bodies. Just because something is labeled organic, does not necessarily mean it’s better for you. Be aware of processed foods regardless of the ALL NATURAL or ORGANIC labels.
- Price: Still a major factor in determining your ability to purchase a wide variety of foods. Price does not mean that nutritious foods are off limits. Most quality fruits, vegetables and meats can be purchased through sales and smart shopping. Keep an eye out for sales, buy in bulk, freeze, and plan ahead to create frugal, nutritious meals for less than processed, convenience food prices.
Other Tips:
- Keep ingredient lists short
- Avoid difficult words in ingredient lists
- List is ordered from most to least
- When shopping for processed foods (sparingly), go for foods with sugar or salt not within the first 3 or 4 listed ingredients.
Arming yourself with knowledge is one of the many steps to help you in this journey of healthy living. You’re not alone. Work on one tidbit of information at a time and before you know it, you’ll be an expert in what you’re bringing into the home. Keeping our families healthy and happy is a continuous conquest! Enjoy.
