If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!
This week we talked about the strengths exercise from last week's video. What did you learn from your peers? Did you know some or all of the strengths they suggested?
We also discussed how your personal values can help you achieve your goals. You can measure your intrinsic and extrinsic personal values in this survey.
Next week, we'll be talking about creating new habits and shaking those habits you want to get rid of. See you then!
Have a great week!
Wednesday, November 4, 2015
Monday, November 2, 2015
Jamie Eason's LiveFit Trainer - Phase 1 Completed!
I've been reading about Jamie Eason's LiveFit Trainer for quite some time now. It's always been one of those workouts that I thought I would do when I "had time" or wasn't training for something else like a road race.
Most of the time I write my own workout plans because I've been lifting for 10 years now and I've learned to put together workouts. Plus, I know the lifts that I like, that work for me and the equipment I have to work with at my gym.
Most of the time I write my own workout plans because I've been lifting for 10 years now and I've learned to put together workouts. Plus, I know the lifts that I like, that work for me and the equipment I have to work with at my gym.
But, my bike is stored for the winter, race season is over for me and I needed a refreshed lifting workout. It was time! I just finished Phase 1 and I started Phase 2 today! Here's my assessment so far:
What I did according to plan:
- The workouts themselves. I did every exercise prescribed except for a few that I just didn't have the equipment. For those, I substituted easily.
- The order of the workouts each week.
- The number of workouts per week. The first two weeks require 4 workouts and the second two weeks 5 workouts.
What I deviated from:
- The days I did the workouts. The plan asks that you do all 4 or 5 workouts in a row. Some weeks that just didn't pan out for me and I had to swap one of my weekend rest days.
- The diet. For the most part, I'm already eating as the diet calls for. I track calories and macros every day and stick to that as close as possible. That said, I always give myself a free meal every week, which she doesn't. I cut down alcohol significantly, but not 100%.
- She asks you not to do cardio for the first phase. I didn't do any cardio in the gym, but I usually walk 10K steps per day and I stand at my desk all day long. I also biked and hiked for recreation. I can't help it! :) But, really I did more NEAT than cardio.
What I liked:
- The workouts themselves are great and easy to follow. And, did I mention FREE?!?! I tend to write full body workouts for myself. It was nice to concentrate on one or two areas per workout for a change.
- In the first 4 weeks I lost 3 pounds and I feel stronger. I notice a difference working my muscles differently.
What I don't like:
- No supersets. I'm not much for resting in between sets. I always like to superset two exercises, so I created my own supersets within her workouts.
- When people hog the bench and I need it :) But, that is an issue beyond this workout plan.
Honestly, I really like this workout. I'm a bit challenged with keeping up 5-6 days a week, but I will make the time to do it!
Wednesday, October 28, 2015
Wellness Coaching Session #4
If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!
This week we talked about the decluttering exercise from last week's video. Not only can it be beneficial to declutter your space, but also to declutter your mind! Here's the exercise referenced in the video.
We also discussed building on your strengths to help you achieve your goals. This week's exercise is one of my favorites! Let me know what you think about it!
Next week, we'll be talking about how your personal values relate to your goals. See you then!
Have a great week!
This week we talked about the decluttering exercise from last week's video. Not only can it be beneficial to declutter your space, but also to declutter your mind! Here's the exercise referenced in the video.
We also discussed building on your strengths to help you achieve your goals. This week's exercise is one of my favorites! Let me know what you think about it!
Next week, we'll be talking about how your personal values relate to your goals. See you then!
Have a great week!
Wednesday, October 21, 2015
Wellness Coaching Session #3
If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!
This week we talked about decluttering. Not only can it be beneficial to declutter your space, but also to declutter your mind! Here's the exercise referenced in the video.
We also discussed the results of the motivation quiz from the Session 2 video discussion. Let me know if you have questions about your results.
Next week, we'll be talking about using your strengths to accomplish your goals. See you then!
Have a great week!
This week we talked about decluttering. Not only can it be beneficial to declutter your space, but also to declutter your mind! Here's the exercise referenced in the video.
We also discussed the results of the motivation quiz from the Session 2 video discussion. Let me know if you have questions about your results.
Next week, we'll be talking about using your strengths to accomplish your goals. See you then!
Have a great week!
Wednesday, October 14, 2015
Wellness Coaching Session #2
If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals! Now, you can see how Wellness Coaching might be able to help you - for free!
This week we talked about how your first session might go. Here is the coaching agreement we discussed. We also talked about how you're feeling about your motivation level. Here is the motivation quiz for this week's activity. We'll go over the results next week.
If you watched the first video, you know that we talked about completing the Wellness Wheel. This exercise can help you determine where you are right now and where you want to be. This exercise can also help you decide what goals you might want to work on first. Here's a link to the Wellness Wheel document, so you can fill it out yourself!
Have a great week!
This week we talked about how your first session might go. Here is the coaching agreement we discussed. We also talked about how you're feeling about your motivation level. Here is the motivation quiz for this week's activity. We'll go over the results next week.
If you watched the first video, you know that we talked about completing the Wellness Wheel. This exercise can help you determine where you are right now and where you want to be. This exercise can also help you decide what goals you might want to work on first. Here's a link to the Wellness Wheel document, so you can fill it out yourself!
Have a great week!
Wednesday, October 7, 2015
Wellness Coaching Session #1
If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals! Now, you can see how Wellness Coaching might be able to help you - for free!
If you watched the first video, you know that we talked about completing the Wellness Wheel. This exercise can help you determine where you are right now and where you want to be. This exercise can also help you decide what goals you might want to work on first. Here's a link to the Wellness Wheel document, so you can fill it out yourself!
If you watched the first video, you know that we talked about completing the Wellness Wheel. This exercise can help you determine where you are right now and where you want to be. This exercise can also help you decide what goals you might want to work on first. Here's a link to the Wellness Wheel document, so you can fill it out yourself!
Tuesday, September 22, 2015
Challenging the status quo
When was the last time you challenged the norm? So much of our days - and even years - consist of daily habits and rituals. When things stay the same, sometimes they get more and more difficult to change. We get used to things and accept them for what they are.
Usually when we think about making an impactful change, we think of something that takes planning and a long time to institute. We think of bigger things. But, the small changes can be impactful, too!
Today I made a really small, but impactful change!
For 18 years, I've had a desk job. I sit most of the day, which I'm totally against. I've even had this article and this photo hanging in my cubicle for years as my "dream" desk!
An "official" standing desk isn't readily available to me and I've often thought about how to fashion one myself. But, I could never figure it out - or rather - I didn't put in the energy or time to really figure it out. I settled for the status quo. Sitting at a desk for many years has been my norm and I lived with it.
The most simple thing happened today. A co-worker helped me discover a crank handle under my desk. I knew it was there, but I thought it only moved the desk a few inches. NOPE!!! I was able to crank it up a good foot! Then, I figured out how to extend my monitor and boost up my keyboard and mouse. Now, I finally have a standing desk!
Usually when we think about making an impactful change, we think of something that takes planning and a long time to institute. We think of bigger things. But, the small changes can be impactful, too!
Today I made a really small, but impactful change!
For 18 years, I've had a desk job. I sit most of the day, which I'm totally against. I've even had this article and this photo hanging in my cubicle for years as my "dream" desk!
An "official" standing desk isn't readily available to me and I've often thought about how to fashion one myself. But, I could never figure it out - or rather - I didn't put in the energy or time to really figure it out. I settled for the status quo. Sitting at a desk for many years has been my norm and I lived with it.
The most simple thing happened today. A co-worker helped me discover a crank handle under my desk. I knew it was there, but I thought it only moved the desk a few inches. NOPE!!! I was able to crank it up a good foot! Then, I figured out how to extend my monitor and boost up my keyboard and mouse. Now, I finally have a standing desk!
In the few short hours that I used it today, I already felt better. I'm more energized and I don't feel like I'm slouching at all like I do when I sit in my chair!
The lesson learned: no matter how small or insignificant you think the impact will be, always challenge the norm! Small changes can make a big difference. Imagine if I'd done this 10 years ago. Would things be different? Would I feel more positive about my workspace? Would I have less back and neck strain? Would I weigh five pounds less than I do now?
What small change can you make today that will change your tomorrow? Challenge your status quo!
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