Why You Should Create a Wellness Vision
Creating a wellness vision can be incredibly helpful for anyone who has a hard time envisioning where they want to be in their future. It can also help you to overcome emotional barriers that might be preventing you from getting the body you want and the life you deserve. So, what is a wellness vision and how do you create one? Read on to find out!

What is a wellness vision?
A wellness vision is a clear and concise statement that outlines your desired state of health and well-being. It is a powerful tool that can help to motivate, inspire and guide you on your journey to optimal health and wellness.

Your wellness vision should be personal to you and reflect your unique goals, values and aspirations. It should be positive, realistic and achievable. Creating a wellness vision is an important first step in making lasting changes to your lifestyle and achieving your health and wellness goals.

Why create a wellness vision?
When it comes to wellness, having a vision is key. By creating a wellness vision, you can better articulate your goals and develop a plan to achieve them. A wellness vision can serve as a roadmap to help you stay on track and make healthy choices.

There are many benefits to creating a wellness vision. For one, it can help increase your motivation and commitment to making healthy changes. It can also provide clarity on what you want to achieve and help you develop realistic goals. Additionally, a well-defined wellness vision can help keep you accountable and provide direction when faced with difficult decisions.

Creating a wellness vision doesn't have to be complicated or time-consuming. Start by brainstorming what you hope to accomplish in terms of your health and wellbeing. Write down your goals and then develop a plan of action for how you will achieve them. Be sure to review your vision regularly and make adjustments as needed. With a clear vision and plan in place, you'll be well on your way to achieving
optimal health and wellbeing!

How to create your own wellness vision.
When it comes to wellness, we often think of physical health first and foremost. However, true wellness is much more than that – it’s a state of complete physical, mental, and social well-being. And just like any other goal you set for yourself, achieving wellness requires a clear vision and a plan to get there.

Creating your own wellness vision is a great way to get started on your journey to better health. Here are a few tips to help you get started:

1. Define what wellness means to you. This is different for everyone, so take some time to really think about what being well means to you. Are there certain areas of your health you’d like to improve? What would an ideal day look like for you?

2. Set realistic goals. Once you have a good understanding of what wellness means to you, it’s time to start setting some goals. Remember to keep them realistic – small steps are the key to lasting change.

3. Create a plan of action. Now that you know what you want to achieve and have set some realistic goals, it’s time to put together a plan of action. What steps will you take to reach your goals? Be specific
and include deadlines if possible.

4. Find support. Making lasting changes in your life can be tough, so it’s important to find someone who can support and encourage you along the way. This

Tips for creating a wellness vision.
The first step to creating a wellness vision is understanding what wellness means to you. What are your goals and values when it comes to your health and wellbeing? Once you have a clear understanding of your own definition of wellness, you can begin to craft a vision for yourself.
1. Keep it positive: focus on what you want to achieve, rather than what you want to avoid.
2. Be specific: the more detailed your vision is, the easier it will be to follow through with it.
3. Make it realistic: set goals that are achievable and within reach.
4. Write it down: put your vision in writing so that you can refer back to it often and continue to refine it over time.
5. Share it with others: tell your friends and family about your wellness vision so that they can support you in achieving it.

Conclusion
Creating a wellness vision is an excellent way to get clear on what you want to achieve in your health and wellbeing journey. It's a powerful tool that can help you stay motivated and focused, as well as keeping you accountable to yourself. I encourage you to give it a try — it just might be the best thingyou ever do for your health!

The holiday season is upon us!  And it’s a great time to let a little gratitude in!
Being grateful can be a great way to keep the holidays cool, calm and collected.

Some benefits of gratitude include, improved psychological well-being, improved physical health, stronger relationships, and increased resilience. Additionally, gratitude can help people cope with stress, anxiety, and depression. 
All great things to improve upon, right?
Are you willing to give it a go?
Here are some ways that you can be more grateful.  I would suggest picking one or two of these ways, so it's easier to be consistence with them.  Once you get 1 or 2 down, pick a few more. You'll find yourself flying through the holidays with ease! 

1. Acknowledge the good in your life:
This can be accomplished through keeping a gratitude journal where you write down things you're thankful for each day, or by simply taking a few moments each day to reflect on the things in your life that you're grateful for. Another way to acknowledge the good in your life is to show appreciation for the people and things in your life that make it good. This could involve expressing your thanks to someone who has done something nice for you, or showing your appreciation in other ways such as through acts of kindness.
2. Be mindful of the present moment:
There are many ways to be more mindful of the present. One way is to focus on your breath and count each inhale and exhale. Another way is to pay attention to your senses and notice what you see, smell, taste, feel, and hear. You can also try to notice your thoughts and feelings without judging them.
3. Express your gratitude:
There are many ways to express gratitude. Some people might say "thank you," while others might write a thank-you note or perform a kind act for the person they are grateful to.
4. Be grateful for what you have:
Being grateful for what you have means to appreciate what you have been given in life. It is important to be thankful for the good things that happen to you, and to show your appreciation through your actions.
5. Be positive:
Some ways to be more positive are to meditate, do yoga, and exercise regularly. Also, try to surround yourself with positive people, and avoid negative influences.
6. Think of others:
Some ways to think of others more are to be aware of their feelings and needs, to be interested in their lives and experiences, and to be willing to help them when they need it. Additionally, trying to see things from their perspective and being understanding and forgiving can also help someone to think of others more.
7. Give back/pay it forward:
There are many ways to give back and pay it forward. Some examples include volunteering, donating to charity, and helping others in need. Being a service to others in need sets an excellent example for those who receive, as well as those that are affected by your generosity.

So let the true meaning of this holiday shine through, by remembering that gratitude is the reason for the season!

​Stick to routines
It can be helpful to stick to routines when trying to instill good habits. Routines help to make things feel more comfortable and familiar, which can make it easier to stick to good habits. Try to establish a regular routine for things like waking up, going to bed, and eating meals. Once you have a routine in place, it will be easier to add new habits into the mix.
Start small
When you’re first starting out, it’s important to start small. Trying to make too many changes at once can be overwhelming and make it more likely that you’ll give up. Choose one or two habits that you want to focus on, and slowly add more as you get used to the new routine.
Find a support system
It can be helpful to find a support system when trying to instill new habits. Find someone who is also trying to make a change, and talk to them about your struggles and successes. It can be very helpful to hire a coach.  Someone that will hold you accountable, and offer guidance and support.
Create a plan
When you’re trying to change your habits, it’s important to have a plan. Figure out what you want to do, and then break it down into small, manageable steps. Having a plan will make it easier to stay on track, and you’ll be less likely to give up.
Set a goal 
Setting a goal can help you stay motivated when trying to change your habits. Make sure your goal is realistic, and make a plan for how you’re going to reach it. Having a goal to work towards will make it easier to stick to your new habits. Pen to paper can be so helpful for this particular step!
Be patient
Changing your habits takes time, so it’s important to be patient. It can be tempting to give up when you’re not seeing results right away, but it takes time to form new habits. Stick with it, and eventually, the new habits will become second nature.

Thanks so much for reading this all the way through until the end!  For that I would love to offer you 3 FREE 20 minute coaching sessions.  Just mention HABITS under special word when booking your first coaching session.

It’s Breast Cancer Awareness Month, and that means it’s time to start thinking about the health of your breasts. Whether you’re male or female, you have breasts, and it’s important to be aware of them. This year, make a commitment to being breast aware. That means knowing how your breasts normally look and feel, and being alert for any changes. If you notice anything unusual, don’t delay in getting it checked out by a medical professional. It’s also important to be breast aware in terms of your risk for breast cancer. If you have a family history of the disease, you may be at increased risk, and it is best to talk to you doctor about your risk and what you can do to negate those risks.
Here are some action steps you can take to help support breast health.
1. Perform monthly breast self-exams.
2. Schedule regular mammograms.
3. Be aware of any changes in your breasts, and report them to your doctor.
4. Limit your alcohol intake.
5. Maintain a healthy weight.
6. Exercise regularly.
7. Eat a healthy diet. (Dr. Josh Axe has some great ideas https://draxe.com/health/best-foods-for-breast-health/ )
When it comes to breast cancer, knowledge is power. The more you know about the disease, the better equipped you are to deal with it if you or someone you love is diagnosed.
Here are some facts about breast cancer that everyone should know.
1. Breast cancer is the most common cancer in women.
2. Breast cancer is the second leading cause of cancer death in women.
3. Early detection is key to successful treatment.
4. There are different types of breast cancer, and each type is treated differently.
5. Breast cancer can occur in men as well as women.
6. Breast cancer is not just one disease – it is a group of diseases with different causes.
7. Genetics play a role in some cases of breast cancer.
8. Breast cancer is treatable, and there are many different treatment options available.
9. There is no one “right” way to treat breast cancer – each person’s treatment plan is individualized.
10. There is no sure way to prevent breast cancer, but there are things you can do to reduce your risk. (Please see the actions step above).
If you or someone you love has been diagnosed with breast cancer, know that you are not alone. There are many resources available to help you through this difficult time.
Here are some organizations that can provide support and information.
1. Susan G. Komen
2. National Breast Cancer Foundation
3. Breast Cancer Research Foundation
4. American Cancer Society
5. Avon Foundation for Women
This Breast Cancer Awareness Month, make a commitment to being breast aware. It could save your life.
​

When it comes to weight loss, the discussion of calories inevitably comes up.
Does paying attention to calories even matter? Yes and no.
As we all know, counting calories can be tricky and very time-consuming. It can often put one in a restrictive mindset. We start to plan our days around, “I have to have this vs. that,” when it comes to choosing what to eat, merely based on the number of calories a food has. This is why diet food companies put dessert-like snacks with very few calories in their prepped food options. If you’re counting calories, those would seem like a smart choice. Yet what is really important here, is the quality of the calories.
It is very important to be aware of the type of calories that are coming in. For example, are you getting enough protein, and from what source?
Protein, fat, and carbohydrates all have calories, but instead of counting them, we should really be conscious of what sources they are coming from. Getting our fats from avocados, walnuts, and fish versus ice cream makes a big difference to our health. They may have the same amount of calories, but their effect on our bodies is completely different.
But does this mean there is no room for ice cream? That depends.
When a majority of your food is coming from nutrient-dense foods (in other words supplying you with what your body needs), then yes, there is room for ice cream on an occasional basis. There is also room for the occasional sweet treat like ice cream, when one is exerting themselves in activities that burn calories, like yard work and other forms of fitness. (Calories in, calories out.)
Calories are not the whole picture when it comes to weight loss, but they are not something to be ignored either. The number of calories matters, yet so does the quality of calories.
Here’s were when just paying attention to the number of calories can back fire…
When someone consumes less calories than their resting metabolic rate (RMR), the body can go into “starvation mode,” and instead of burning calories (because it’s not getting enough) it will hold onto calories.
Also, if those calories are from poor-quality foods then the body will send signals that it has not received enough of the right nutrients, and hunger might pursue.
So….
Go ahead and count calories if you’d like, but definitely pay attention to the quality of those calories you are consuming. Your best bet is to put your attention on whole foods from real sources and incorporate exercise that involves both cardio and strength training. (Calorie burn is complicated when it comes to exercise too- it may not matter as much as you think.)
Hopefully, for you, this evolves to become more of a natural way of eating.

​#calories #qualitymatter #wholefoods

Meal planning is a great way to ensure that you eat healthily, and get this: it doesn’t have to be hard! That’s right, despite how overwhelmed many of us become when we think of planning meals for an entire week, meal planning can save you time and money. 
Without being prepared, it is easy to end up eating something on the go, like pastries, fast food, or prepared meals. The problem with this is that often grab-and-go options are not the most healthy, and we end up spending a lot of extra money that could be saved by being better prepared.

The trick to successful meal planning is, of course, all in the preparation. Follow these steps to get started:
Pick a Day
When meal prepping, you want to start by choosing a day that works best for you where you will have a good couple hours to plan, prep, and prepare your food. Sunday is often a good day for this because it gets you ready for the week with a fresh menu.
Prepare
Next, you will want to get prepped by getting your food containers ready for each day and clearing out space in the refrigerator for your week of meals.
Create a Plan/Shop
Meal planning is about prepping food in bulk to eat throughout the week, so you will want to choose foods with lasting power, so no light greens or foods that are likely to lose their integrity after a few days. You are preparing meals for 5 days, so think balanced. You want a protein, a healthy starch and fat, and a bunch of veggies. 
Get to Work
Time to get going! Because you are prepared, prep should be easy.

Here are some great ideas for your meal planning:
Breakfast - Overnight Oats
-Fill 5 jars each with ½ rolled oats 
-1 tablespoon chia seeds or powdered flax seeds
-1 tablespoon protein powder
-Enough almond milk to cover your mixture
*Optional - 2 tablespoons of pumpkin puree, cinnamon, and coconut flakes.
Lunch - Turkey Taco Bowl
-Sautéd 2 lbs of organic ground turkey 
-1 packet of low sodium taco seasoning (or make your own)
-Roasted peppers and onions 
-Rinsed black beans
-Salsa of your choice
Add in each ¼ cup black beans, ½ cup prepared ground turkey, salsa, roasted peppers and onions to each of your five containers 
Dinner - Marinated Chicken Breasts
-Mix together 1 tablespoon Dijon, ¼ cup balsamic, ¼ cup olive oil, chopped fresh rosemary, garlic and a hint of sea salt into a bowl. 
-Place 5 chicken breasts in a glass container and coat with the marinade. 
-Marinate chicken for 1 hour. 
-Bake for 1 hour at 375 degrees.
Prepare sides, such as sweet potatoes, roasted carrots, or mashed potatoes to include with your meal.
Snacks - Smoothie
-½ banana
-½ cup blueberries
-1 cup chopped kale
-1 teaspoon each of flaxseed, hemp seed, and chia seeds. 
Put each smoothie combo in a separate freezer bag or container and freeze until you are ready to enjoy.
Simply add water, coconut water, or your favorite milk - blend and enjoy!

​The weight lose industry is a billion dollar industry.  We all know that right?
For years they have been suggesting ways to lose weight that are so wrong it makes my head spin.
I am going to make this post short and to the point...
Dieting is NOT about cutting calories.  Eating a tiny piece of cake for the day is not going to work, nor is eating salads all day. 
Zeroing in on what macro-nutrients your body needs does work.

Dieting is NOT about cutting out fat.  Eating skim this, low-fat that, or 0 grams of a fat free processed food will not work.
Zeroing in on healthy fats, what fats to cook with and learning what fats we’ve been misled to believe that are good for us, helps you to make healthier choices. The right fats can help you keep your youthful appearance ;). Message me if you want more info on fats.

Dieting is NOT about eliminating carbohydrates.  Our bodies need the glucose, the fiber, the micro-nutrients, and the energy carbohydrates provide. 
Your diet should be balanced according to your body’s constitution and to your lifestyle.

Dieting is NOT about eliminating foods.  Real foods are not the enemy. Trying to hand pick your foods from trial and error can be stressful (and thus raise cortisol levels).

Out of all these styles of dieting, limiting calories, in my mind,  is the worst. 
Why?
Because reducing calories to a level of starvation on a day by day basis will mess up your metabolic rate. A low burning metabolism leads to storing fat, and thus either plateauing with your weight, or worse, gaining more back.

If you have been on and off so called diets and have seen your weight fluctuate throughout the years, you might want to consider hiring a Nutrition Coach.
A Nutrition Coach can help you

• Learn more about healthy eating practices
• Lose weight in a safe and effective manner
• Learn how to incorporate healthier lifestyle habits to help keep the weight off for good
• Have more energy and better sleep
• Learn about healthy shopping, cooking and dining out strategies

There’s a lot of information out there. A Nutrition Coach can help you sift through all the different type of dieting ways, and cater one that is unique to you and your lifestyle.
The bonus is…
….you get human support and a "real person" accountability partner.
You’ve got a question to ask; text it to your coach.
You’ve got a hurdle to jump; your coach has your back.
Need a quick breakfast idea; reach out to your coach.
I think you get the idea.
To see if nutrition coaching is for you, schedule a free consultation here: 

Lately we have had to get a new perspective on a lot of things due to this COVID-19 virus and it's grip on what we can and can't do.
Looking at how we live our lives from day to day, and getting creative with how we can do things differently can be a good thing.

In my world right now, there is a push to offer on-line personal training.  This is the last thing I want to do.  I like working with my clients in person, making sure they are lifting weights, remaining flexible, scheduling, breathing, maintaining, etc, etc....correctly.  Motivation and accountability are key components as well.  

However, due to the circumstances, exercise "how-to's" are flying through the internet as I write this.  No more in-person for now.

So I can offer two bits of advice...
                                              PLAN AND IMPLEMENT
Maybe the catchy title of "The Power of Ten Times 3," can help.

Pick 3 different exercises, do ten reps of each, for 3 sets, for ten days in a row.
Of course rest in between sets.

You could be even a little more discipline and pick 2 groups of 3 different exercises to make a real push with your athletic finesse.

I have been doing 3 for my upper body and 3 for my lower body.
My routine includes free weights, however I am going to give you ideas for both.

This is what I have been doing for the last three days:
Upper Body: Standing Bicep curls, Standing Over Head Press, and one-arm Tricep extensions.
Lower Body: Squats with weights, Forward Lunges with weights, and Side Leg Lifts.

Ideas if you don't have weights at home:
Planks
Jumping Jacks
Squats 
Push-Ups
Lunges
Donkey Kicks
Burpees
Lateral Skater Jumps
Ab Side Crunches
And the list could go on!
​
I found a helpful video of Jackson Bliton explaining how to do some of the workouts I mentioned. He does them in super sets, however you can do super sets of three as well.
Be creative and do what you are comfortable doing. Stick with in your own workout parameters.
(Don't forget to warm-up before and stretch afterwards).

Until we meet again...in person, stay well.
-Coach Ann
#exercisefromhome

If you're trying to lose weight, tapping into the power of peer group support may bring you the best results.
 
Putting Peer Group Support to Work For You
 
1. Feel validated. For many people, the most important component of a peer support program is joining up with others who share their experiences and goals. It's easier to empathize when you really know what someone is going through because you've lived through similar events.

2. Develop a sense of community. Your weight loss buddies can become like a second family. You share each other's struggles and victories.

3. Address emotional issues. Being overweight can be more than a physical health issue. You may need support to overcome emotional eating habits or deal with social stigmas.

4. Get practical assistance. People who have reached their own weight loss goals are in an ideal position to advise you about what really works. Focus on improving your daily routine and locating helpful resources in your community.

5. Change your behavior. Losing significant weight and keeping it off involves choosing the right foods and much more. You'll learn a broad range of behaviors for eating better, exercising and managing stress.

6. Take a long term perspective. Maintaining a steady weight is more important than losing a couple of pounds for a special event . Learn skills that will keep you fit for life.

7. Remain flexible. Your body and living conditions will change at different times in your life. Be prepared to adapt your diet and workouts to your current needs.

8. Stick to your budget. While some expensive diet products have little research to back up their claims, peer group support is effective and affordable. Many group services are very reasonably priced.

9. Discover the power of reciprocity. One of the most amazing benefits of peer support programs is the phenomena by which people help themselves by helping others. You become empowered and make more progress while you reach out to others.
 
Understanding the Limits of Peer Group Support
 
1. Eat less and exercise more. Of course, diet and exercise are essential along with group support if you want to take off some pounds. Eat a balanced diet and try to get at least a half hour of exercise at least three days a week.

2. Talk with your doctor. Peer support programs complement medical care rather than replace it. It's especially important to follow your doctor's recommendations if you have conditions like diabetes or high blood pressure.

3. Adapt successful techniques to your own needs. Our eating habits are as different as our thumbprints. What works for some, doesn't work for all. It's important to learn what works and doesn't work for you, just don't give up.

4. Consider online options. If there is no established program in your immediate area, there may be support for you on line. It may be possible to get support through group conference calls with or with out video. You may even be able to start your own group through a community organizations or a wellness coach.

Losing weight the healthy way is a gradual process that needs to be sustained for life. Increase your chances of success by putting peer group support to work for you along with a sensible diet and regular exercise.

Please reach out to me if you are interested in starting such a group.

-Coach Ann
​