What the heck is an "online" coach or a "coaching club", anyways?

We in the fitness world sort of take this concept for granted, but often when speaking with people about my business, I realize that they have never heard of an "online" coach or trainer before.

So I thought that I would take a little time tonight to answer questions and explain the concept especially since online coaching is not just something that happens in the fitness world!

There may be an online coach out there right now that can teach you how to cook, knit, sew, scrapbook, golf, or use Quickbooks!

Not every piece of fitness and wellness advice is for you.

You don't need to heed every piece of fitness and wellness advice. It's not ALL applicable to you!

I know from personal experience, that when we are in a place where we feel like we need to change somethings about how we take care of our bodies, we start to feel like every new piece of information that crosses our path is targeted at us and something that we need to work one.

But trying to implement ALL of the fitness and wellness information that you are exposed to on a routine basis will drive you batty.

Read more

Don't get caught up in the idea that exercise HAS to look a certain way.

If you are working out today, hope you have a great sweat sesh! 
Remember to work hard and rest when you need to. 

When you feel like you couldn't possibly do another rep, try to squeeze in one more, then rest. 
Safely pushing yourself to your limits will make you that much stronger next time!


If you worked out yesterday, don't forget to take a nice calm and relaxing walk today! 
This will help your body to recover faster and will also reduce cravings!
If walking is not possible, then try some other stress-relieving activities!
Here are a few ideas:

Water therapy-shower, bath, hot-tub, slow-paced swimming
Aromatherapy
Massage
Coloring
Meditation
Painting
Reading
Non-stressful Crafts (knitting, crocheting, pottery)
Soothing music
Restorative yoga

Whether you are managing to get in 1, 2 or 3 workouts a week don't stress about the quantity, but focus on quality and consistency. 



If you're getting in 1 workout a week, stick with it.
That still counts and can easily be grown into 2 per week come January. 
Don't get caught up in the idea that exercise HAS to look a certain way. 
If some days the only way you can get in your workout is to do one round, and then grab the laundry, do another round, feed the kids, do another round, and get some work done....this is still better than waiting for that day when you can have a perfect block of uninterrupted time. 

13248457_1179867982044200_5468542697641200728_o.jpg

I promise you that if you can make 1 workout happen a week, then you will be able to grow that to 2...and then 3 eventually and in a way that truly works with your life!
But getting in 3 perfect workouts this week only to give up exercise altogether for the next 6 months, that doesn't change your life.
 

It took me giving myself permission to be imperfect about exercise to finally become consistent with it and find enjoyment in it. 

There is no perfect. 

If you remain focused, commit to a new mindset and consistently make steps (even baby ones!!) towards your target, you will get somewhere that you never thought was actually possible.

I speak from experience!

Exercise after childbirth, it's not what you think!

This post is for you: current mommas, soon-to-be mommas, and women that are considering becoming mommas.

Here are some of the points that Dr. Brooke, Sarah and Jessie Mundell make in this podcast that I wish to highlight today:

1. Listening to others' birth stories is a wonderful experience, but take caution because your birth story will be completely unique and unlike ANYTHING these stories or most likely what you would imagine birth to be.

 

Birth is very much an appropriate foray into the role of motherhood it introduces us to the concept that we can not control everything.

As a new mom (and not so new...)we will often feel like life is spinning out of control and nothing is going to plan-but it's normal and birth is often our first brush with this phenomenon. 

 

Seek support from friends, family, your spouse, and groups of women in person or online!

 

So enjoy the stories!!!
Just know that you can't predict, plan or control birth, and if you feel disappointed about how it went, that's ok too.
It is a common experience for women and you're not alone in feeling that way. http://www.lalecheleague.org/nb/nbmarapr02p44.html

 

 

If you want to skip to the tips on fitness and pelvic floor health portion of the podcast, start at 38 minutes.

 

2. Like these women, I advocate safe pre and postnatal activity. There are some DANGEROUS trends in the fitness world that suggest and sometimes state that it's safe to return to whatever exercises you did pre-pregnancy when you feel ready or after your 6 week check-up.

THIS IS NOT TRUE!

Every woman should see a pelvic floor physical therapist and be evaluated for Diastasis recti, pelvic floor weakness (lack of ability to control your pelvic floor muscles) and organ prolapse before returning to exercise.
 

If you have any of these conditions and do not take the time to re-build strength or correct the problems, then exercise will almost certainly worsen your condition.

Yes you can exercise again and it's perfectly fine to have physique-related goals, but you absolutely must remember that you just grew, and birthed a human being.

You're body is never going to be the same and that's a beautiful things.

I know it's easy to feel bad about weight-gain, scarring, stretching, and the many changes that our bodies undergo, but the more you focus on trying to make your body what it used to be, the more disappointed and frustrated you will feel.

Blaze a new trail.

You are new and different, strong and awesome.

Take care of your new and different body.

 

 

So even if you skip ahead to minute 38 (although I recommend listening to the entire podcast when you have time!) please listen to what these fitness and health experts are saying because this is one of those topics that is NOT widely discussed, but is incredibly important.

 

If you have every been pregnant then you have been changed physically and emotionally forever.

 

 

More posts on this topic to come.

Please share this post either on your page or with mommas directly!

 

Thank you :) Here's the link again!

http://betterbydrbrooke.com/better-everyday-episode-19-pregnancy-pre-postnatal-expert-jessie-mundell/

I'm Sarah Smith! I am a fitness and lifestyle coach focused on whole-body wellness. I help busy women feel strong, energized and happy in their bodies. I teach them to cultivate new skills for movement, exercise, healthful eating and self-care.…

I'm Sarah Smith! I am a fitness and lifestyle coach focused on whole-body wellness. 
I help busy women feel strong, energized and happy in their bodies. I teach them to cultivate new skills for movement, exercise, healthful eating and self-care. 
Click here to learn more about working with Sarah and Cultivate For Life!

Click here to learn more about working with Sarah and Cultivate For Life!

Join the Persistence Over Perfection (POP Challenge)-it's free. Read more below!!!

Do want to increase the efficiency of your workouts by learning to workout at home or in the gym in less than 30 minutes?

Are you lacking motivation to pursue your fat-loss goals? 

When you skip a workout (or a few workouts), do you lose momentum and abandon your program altogether?

Do you crave the support and accountability of a coach AND an online community of women that share your struggles?

Do you want to feel strong, energized, and proud of your fitness accomplishments?

Work with a coach in a closed Facebook group for 14 days!!!

It's free! We will focus on fat-loss, mindset, how to set and work towards your fitness goals and lots more!!
Free workouts, free coaching, access to a group of women that share your struggles!

This is what happens when we reject the pressure to be perfect

" I actually made a great change, I decided that diet soda is a non negotiable for me. 
So bad for you, but I love it.  I use to drink it all day, constantly.  Over the years it has decreased and now I have stopped drinking it Mon-Thurs and have one diet soda, Fri-Sun.....That is huge for me!

-Dana, Cultivate for Life 2016 client who has lost 60 lbs in the past year!!!!!!

Read more

Lack of fat-loss results even when you're doing everything right??!!!

Try these 4 things for one month.

 

walking2.jpg

1. Leisure walk for 30-60 minutes every day.
It lowers cortisol, which will help you to lose fat.
For real.
It seems crazy that an almost effortless activity like walking can get you results, but it totally works.
I have every single one of my clients leisure walk at least 5 days a week.
Look at the urban located French, Japanese, Manhattanites. They are statistically some of the healthiest and fittest people in the world and they walk EVERYWHERE! Read more here: http://www.metaboliceffect.com/can-your-chosen-surroundings-help-you-burn-more-fat/

 

-if you work in at a desk for 6 hours a day, get up and walk for 5 minutes once an hour as well. Long periods of time being sedentary is your enemy when it comes to fat-loss. Even if you work out hard after work. Moving consistently all day long will have a positive effect on your hormones and aid you in your fat-loss goals.
http://well.blogs.nytimes.com/2016/03/29/sitting-increases-the-risk-of-dying-early/

 

2. Take another look at your diet. Eating whole and unprocessed foods can be extra work and a little pricey, I know, but for one whole month try looking at the ingredients of every food that you eat. Even the ones that are labeled or considered "healthy". Protein powders should be included in this. Many of them contain a CRAZY amount of sugar, artificial sweeteners, and other chemicals that are counter-productive for correct biochemical signalling and fat-loss.

Unfortunately, even though man foods are marketed as "natural", "healthy", "organic",etc...they can still contain chemical additives (non-food items) that confuse your biochemistry and often lead to weight gain. Read more here: sarahsmith.me/downloads

 

3. Make sure that you have an adequate amount of good quality fat in your diet. 1-2 tablespoons per meal or about 1/2 a small avocado per meal. Keep in mind that many (non-lean) meats, some fish (salmon), and full-fat dairy contain fat, so if you're eating any of those at a meal, you're probably covered. You're body will NEVER let go of your fat stores if you do not have enough dietary fat. Good quality fats=organic coconut, olive, and avocado oil, grass-fed butter, coconut milk, and egg yolks. Email me if you have questions about good fats!

 

4. Estrogen dominance. Many of us have elevated levels of estrogen in our bodies that make weight-loss difficult. Plastic, contraceptives, agrochemicals (pesticides/herbicides/fertilizers)...all these guys play a role in disrupting our hormone balance. Read more here: sarahsmith.me/downloads

 

If you're tried all of these things AND are still struggling, shoot me an email at sarah@sarahsmith.me!

Hard days, what to do??

So I thought that if I survived yesterday, that today would be A-OK, but it seems that it’s just going to be one of those weeks!

I hesitated about posting this, because I don’t want to use this feed to complain…but I also want to be authentic and honest with you all about the “ups and downs” of life…

Today stinks. Everything is hard and not going the way "it’s supposed to.."

Some days, weeks, months, years, they are just hard.

We can always find joy in the middle of the struggles and we can always make the most of our situations, but that doesn’t make the trials less trying or the days less difficult.

For about 30 minutes today I had a little pity party for myself where I dwelt on the frustrations, misfortunes, stresses, and disappointments.

Then I remembered that my day or week was probably going to stay cruddy if I continued to dwell on the negative, so I began to consciously shift my mindset (for me this always involves prayer, because in and of myself, I’m not enough to make that happen).

Then I took action.

  • For one thing, there are always blessings to be thankful for, so I began to count those.
  • For another, there’s always something I CAN do amidst the many things that I can’t, so I picked a couple of activities that I felt were small scale enough to be possible, but would also make me feel like I accomplished something, e.g. cleaning my filthy car, because at this point, my house is a lost cause. By the way, if you don’t already know this, kids LOVE cleaning cars.
  • I reached out to a couple of friends that spurned me on and reminded me that no bad day is forever.
  • And the last thing…I didn’t use this day to give myself permission to throw in the towel completely.

Some days warrant that, but I have no reason to believe that tomorrow will be better than today, so why sit on the couch watch a show and eat ice cream today when it’s not going to make me feel better or more inspired tomorrow?
I am giving myself grace.

I made Applegate hot dogs for lunch and I ate mine on a single slice of toasted bread with some butter on it (Friendly’s style).
Drank a ton of seltzer water and ate lots of veggies too.


 

There’s also a walk and a small piece of dark chocolate in my future…and lots more seltzer and probably a few dance sessions so that we can shake off the funk when it creeps back in.

What about your day?
Are you struggling or excelling?
Wherever you are, I want to encourage you to pick one small thing that you know that you can do.
Maybe it’s as simple as making your bed? A walk? Making a to-do list? Doing the very next task at work without thinking of what has to happen next.

Keep putting one foot in front of the other.

Push when you can, rest when you can’t go another step and when you’re ready push again!

And if you need help, reach out to a friend or family member!

Or email me!

 

XOXO,

Sarah

 

Questions, question, questions!!!

This week I'm asking questions here and on my Instagram feed to help you think about your wellness goals and how to best attain them!
The questions that I am asking are designed to help you determine the following:
Who are you? What do you want? and Where are you starting from?
Grab a journal, notepad, or the notepad on your phone and take some notes on your answers. Ready? Here we go!


Day 1
What 3 things do you want most from your body?
A. The ability to move freely and be active B. To learn a new skill or sport-pickup dancing, rock climbing, biking, etc... C. Physique change-(e.g. more muscles, slimmer legs, toned arms) D. Accomplishment (e.g. run a 5 k, marathon, triathalon, Tough Mudder, etc. E. Fat-loss/weight loss F. Ability to physically keep up with others (pets (dogs, horses, farm animals), kids, partners or friends) G. To feel good H. To feel strong I. other-elaborate on this in your journal!

 

Day 2

What fitness and nutrition (diet) programs have you tried in past? What aspects of them worked for you? Did you see results? Did you feel good?
If you eventually quit the programs, why did you?
Were they too difficult to maintain? Did they make you unhappy? Were they stressful? Were they unrealistic? Did something come up (sickness, lifestyle restriction, busier schedule, injury) to prevent you from continuing?
In your journal, make two columns and label them "What worked" and "What did not work"
Sort your thoughts about past programs into these two categories to get a better sense of what you ARE looking for in a wellness program and what you ARE NOT!

 

Day 3

Which of the following fitness approaches appeals to you most?
Plan A- concentrated exercise periods where you work out very hard for short periods of time
Plan B- consistent low-intensity activity throughout your day, walking, biking, climbing stairs, yard/farm work, etc.
Give it a think!

 

Day 4

What do you need MOST to be consistent with exercise? Select your top 3 answers

1. A class or group- community that supports and encourages you
2. Accountability-someone that makes you show up for your goals
3. Instruction-you don’t know what to do or where to start
4. Convenience-fitness that you can do at home
5. Simplicity-uncomplicated
6. Variety-to keep you from getting bored
7. Help working around an injury or chronic pain
8. Quick results
9. Feeling good
10. Fun and enjoyment

 

Day 5

When it comes to nutrition, what are your primary goals for your relationship with food?

Do you want to eat differently than you do currently? If so then why?

Do you want to change how you eat in order to change your body, but otherwise life your style of eating?

Are you frustrated with diets that you've tried in the past?

Does your digestive system seems to be working correctly or do you struggle with stomach aches,  acid reflux, irregularity, intestinal cramping?

Regarding a nutrition program, would you prefer to be told exactly what to eat or do you want to learn skills for eating nourishing, satisfying, and physique-friendly foods?

Would you prefer to eat strict during the week with wiggle room on the weekends, OR do you want to eat well all of the time with little treats or indulgences built into each day?

Do you struggle with emotional eating?

Do you feel like you need to change your diet ASAP or do you just want to tweak it a bit?

 

Day 6

 

1. What are your non-negotiables? What food items do you feel like you absolutely couldn't go without? Coffee? Wine? Chocolate? Cheese? Something sweet after dinner? Your weekend bagel? Make a list and be honest about what you really aren't ready to give up, and also note what things you would be willing to scale back or go without for a period of time.

 

2. When it comes to meals, do you eat out mostly? Get take away? Do you like to cook or do you prefer to buy ready-made? If you enjoy cooking, then do you require diversity and some complexity in your meals, or are you content to make the same 5 meals every week?

 

3. Do you have daily activities that help to relieve stress?

 

4. Do you have a specific weight-loss goal, a number that you are trying to reach?

 

5. Could you be happy forgetting about weight if you felt good in your body and happy with your physique?

 

6. Do you experience different cravings depending on where you are in your cycle?

 

7. What are 3 ways in which you practice self-care daily? Weekly?

 

 

 

Ok! Take some time to really think about your answers and thoughts about these questions. Write down your answers in your journal or notepad. If you look back at your previous answers to the other questions, you will see that you are creating the framework for your very own individualized wellness program!

 

More on that soon!

Your personality plays a HUGE role in your wellness journey

Raleigh Kettlebell Company Kettlebell Clinic

Raleigh Kettlebell Company Kettlebell Clinic

Last weekend, I went to a kettlebell training clinic and was chatting with some Cross Fitters.
I was listening to them rave about their gym, the individual attention they received from trainers, and the support and encouragement they received from their classmates.

Later that same day, I saw someone online ask the question, "My workout partner has been injured, so I'm not working out as much....how do you stay so motivated to workout at home, amidst distractions and alone?"

Following these two experiences I began to think about how individual personalities, fitness histories, and lifestyle restrictions present us all with different obstacles and can shape our wellness journeys.

Actually, not only can they shape them, they should!

If we don't spend some time getting to know ourselves and being completely honest about what sorts of schedules, environments and situations bring out the best in us, then we might not discover the best and most direct means to becoming our most health-FULL selves.

These women I was talking with, they all knew that in order to workout, they needed the accountability, support, and instruction that they had found at their Crossfit gym.
In finding an approach to exercise that really worked for them, they had also found consistency, growth, and enjoyment.
 

Going back to Crossfit...the Crossfit Games are this week in California.
(I do not currently do CrossFit, but I DO enjoy watching the games!)

In a video posted on the website, Sarah Sigmundsdottir (who took second place last year) talks about how as a teenager she was always over-weight and actually hated sports.

She would even put ketchup under a band aid on her foot to avoid having to participate in sports.
Isn't that sort of amazing?

She LOVED food and never was active, that is, until she was.
She found Crossfit and was hooked.
Now she's literally one of the most fit people in the world.

Sarah found something that she loved so she was able to do it all of the time, and do it well.
 




I love her story because it illustrated a concept that I feel has shaped my whole philosophy on fitness and wellness.

You have to create your own path. You have to think about who you are, what you can do, and then continue to take mental notes about what is and isn't working.

Obviously we're not all going to find some form of movement and then become better at it than most people.
But we can be consistent and enjoy our wellness journeys when we create a program that meets our needs and jives with our lives.


Are you someone that requires accountability and community in order to exercise?

Or maybe you're someone that needs the option of working out at home because getting to the gym or a class is too difficult for your life right now.

Think about who you are and what you prefer to do for exercise!
 

Treat the world of fitness and healthy eating like a buffet.

Take what you think will work, try it, and if you don't like it, go back and try something else.

The options are endless.

.Pilates, swimming, yoga, dancing, rowing, sky robics, walking.

The same concept applies to eating.
Maybe you feel awesome on the Paleo diet, or being Vegan, or grain-free or dairy-free or gluten-free.

Or maybe you love to eat salads, or smoothies, or eat really strict all week long and then go nuts on the weekend?

If something works for you and it works for your physique and wellness goals, then do that and don't be afraid to try something new when your current plan gets boring or no longer yields the results you desire.

Spend more time getting to know yourself, what works best for your personality and your life and less time trying to conform to what's working for someone else.

Myers Brigg Personality test

Start a wellness journal to keep track of your movement, exercise and eating. Take notes on how you feel and look.
How is your energy? Digestion? Mood?
Do you clothes feel good? Are you wanting/seeing definition from exercise?
 


When it comes to your wellness, you just gotta get amongst it.

Make it yours.
Make it happen.
 

Oh, and if through reflection you discover that you require the accountability and support of a trainer, coach, class or gym to be more consistent with your fitness, then don't wait to make that happen.

Don't get caught up in the mentality that you have to lose weight before starting to workout!!!!



I've spoken with countless people that have allowed their current shape or weight stop them from reaching out and finding help and support from others.

You don't need to "fix yourself" before getting proactive about your wellness!

No one (worth their salt) is going look at you and think that you don't belong.

In fact, most people are impressed and encouraging once they know that you are taking the first step towards becoming more active.

They've been there too.
They will support and encourage you.

If the cost of a class is prohibitive for you, even just going to something once a week and working out at home on 2 other days can help you keep motivated and to feel connected without spending lots of money and time traveling for exercise.



If working out at home works for you, then that's great.

If you follow me here or on social media, you know that I'm a huge proponent for working out at home, especially if you're tight on time.

Learning to do efficient and effective exercise in a convenient location can often times facilitate consistency in exercise.




But if right now you need the accountability and support that comes with community, then go out, find a fitness class, coach, or gym.
There have been many times in my life when this has been immensely helpful in keeping me consistent, because I know that if I can just get there the energy of the instructor and the group will carry me through.

Stick with forms of exercise where you will get good instruction and guidance so that you don't hurt yourself or create bad movement habits.
 

Email me if you need suggestions or advice!

xoxo

Sarah




 

How to begin moving, like moving, and keep moving!

 

Up next in our steps towards liking exercise, is step # 2, Practice.


Practice is, "the actual application or use of an idea, belief, or method as opposed to theories about such application or use." (Merriam Webster).

It's showing up every day to make the change you want to see happen.

You don't have to do it perfectly, but you do have to do it, even if that means chipping away at your goal, slowly!

Practice and the more you practice, the easier it will get and the better you will become!

Last week I started talking about employing strategies to take the "chore-factor" out of exercise.
Basically, if we need to exercise consistently, but have struggled in the past to do so, then we have to change our relationship with movement. We need to commit to a new and different mindset and practice with respect to physical activity.

If you missed that post, you can read it here.

Now we are talking about the next step in this process, which is practice.

Let's do this!

To help you take the first steps towards learning to love movement, I've created two plans for two different groups of people.
The plans are designed to help you to transition gradually to a more active lifestyle AND experience changes in your physique.

Please choose the group that best describes you and get crackin'!

Group 1-Folks that are BRAND new to exercise of haven't exercised for at least a year.

Week 1 walk for 10-20 on 3 days
Week 2, walk on 4 day
Week 3 walk on 5 days
Week 4 walk 6 out of 7 days

  • I'm using leisure walk in my example because leisure walking
    • lowers stress hormones
    • does not increase cravings of feelings of hunger
    • helps keep your body in "fat-burning" mode
    • is the most accessible and safest form of movement for most people to start
       
    • If you prefer to do something else you could try other forms of movement, you can substitute another form of movement that you prefer.

Remember, this is a leisure walk. Walk slow enough that you can carry on a conversation.
Take someone with you if you can!
 

  • I realize as I'm writing this, that it's very hot outside right now for many of you.
    If that's the case, then try walking in a mall, early in the morning, or late in the evenings.
    Morning will be cooler than evenings.
  • You can also try a cooling neck towel
     
  • On days when you can't make a walk happen, or it's just too hot for you to walk outside, try walking up and down your stairs as many times as you possibly can in 10-15 minutes, in a slow and controlled motion.

    • Take rest when you need to.

    • Each day that you do stairs in your house, try to get in one more round than the day before after 4 weeks of walking, you move on and follow Group 2's program.

  • And last, but not least, if the walking just isn't happening, dance in your living room
     or yoga it up! Stay committed to moving on your designated days.

 

  • Rotate this program (start back at Week 1) until you can comfortable walk 5-6 days a week, most weeks.

    Remember!!!! The object of this program is to learn to love movement and incorporate it into your weekly routine. It will take some different strategies and varying amounts of time for each individual to make this work.

    So be patient, and focus on making your walks fun, enjoyable, something that you miss when you skip it! Use podcasts, friends (accountability partners), music, and changes of scenery to help make the walks enjoyable quality time!
     


Group 2- Folks that have exercised within the past year, but are not currently following a regular program

Begin with walking for movement and select 1-2 types of exercise to start.

You can trade walking for one of the other forms of movement if you find that you really don't like it, but it's an accessible, safe no equipment-necessary activity that lowers stress hormones and doesn't increase hunger and cravings, so it's what I recommend.

See Group 1's plan above for suggestions on what to do on hot days.


Week 1

  • Leisure walk 5 days for 10-20 minutes per day
  • This is a relaxing walk, not a speedwalk, you should be able to carry on a conversation while engaging in this walk.

     


Weeks 2 and 3

  • Leisure walk 5 days for 30 minutes per day
  • Exercise for 2 days this week, workouts should be for 15 minutes.
    • Select intense forms of exercise that leave you breathless and with a burning sensation in your muscles.
    • Complete a 5 minute warm-up and a 5 minute cooldown before and after your selected workout
      • If you choose to attend a 60 minute class because that's easier for you than workout out alone, that's fine. Avoid the temptation to pace yourself so that you can get through the entire class. Work hard for short bursts, take rest when you need to, and then work hard again.
         
      • If you wish to workout at home and don't know what to do, checkout my Vimeo and YouTube Channels, or Wayfaring Wellness, a workout program that I designed for all fitness levels to work out ANYWHERE for ANY amount of time they have!

 

Week 4

  • Leisure walk 6 days a week for 30 minutes per day
  • Exercise for 3 days this week for 20-25 minutes if you can manage it.

 

If at the end of Week 4 you are struggling to keep up this schedule, start back again at Week 1 and repeat the cycle! If you are feeling good, continue to leisure walk 5-6 days per week and exercise 2-3 days every week.
If you feel yourself getting bored, trade your chosen forms of exercise and movement for something else on the list!


Remember!!!! The object of this program is to learn to love movement and incorporate it into your weekly routine, not to be regimented about exercise strictly for an outcome.

Stick to your schedule.

It will be easier to do tomorrow what you made happen today.
 


Avoid the "on the wagon/off the wagon" mentality.

You are on the wagon now, permanently.

Photo courtesy of cardcow.com

Photo courtesy of cardcow.com


The wagon might slow, and sometimes even come to a complete stop, but don't give up.
You're committed to becoming a more active person.

Switch out forms of movement and exercise when you have to, but keep it going.
Can't get in a walk? Dance with the kids in your living room.
Too little time the day for your gym class or normal workout routine? Do some squats, pushups, walk some stairs.
Shorten workouts if you have to, in order to get them in and maintain momentum but don't get off the wagon this time.


I know that in the beginning, that's really difficult. ESPECIALLY when you have other things like jobs, families, responsibilities also requiring your time, but you can do it.
Move at a pace that works for you, if you need help adjusting these plans email me and I can give you some individualized tips!
 

 

Why will this approach will work?

Two reasons.

Reason #1   We are making slow and gradual change here!
These two plans are designed to help you to move at a pace that leaves room for change.

If you don't like the movement or exercise, you can swap it for something else!

Adjust your workout and movement duration to help you to stay committed even when you have days and weeks where time is super limited! Use my 5 minute Bantam workouts or the workouts in Wayfaring Wellness.

Check in with movement almost EVERY day for however long you can.
Make it fun and enjoyable.
Stay consistent, it will change your body and how you feel in it.
It will become part of your life.

Reason # 2 Notice how this change is not centered on a weight loss goal.

This program is about behavior-based goals.
We are training ourselves to become active.
That's a goal that is easy to accomplish and measure every single day.

Did I move today? Yep.
Goal accomplished.

Outcome-based goals like weight loss, are far more difficult to work with.
If physique change is your primary motivation for becoming more active, that's totally fine.
BUT if don't make weight loss the object.

 

It's like a watched pot.

If you just learn to move and to love the forms of movement that you choose, I promise you, the physical changes will come, they will stay, and feel somewhat effortless.