Descending Dove

☝🏻People who don’t regularly exercise may lose up to 80% of their muscle strength by age 65. Hence the reason why people tend to gain weight with age. 💪🏻

☝🏻Regular exercise helps lower blood pressure and cholesterol levels. Two major risk factors for heart disease. Did you know that cardiovascular disease is the number one killer of women? ♥️

☝🏻A regular exercise routine improves your mental health and mood. Happy wife/mom, happy life. 🙋🏻‍♀️

☝🏻Exercise keeps your metabolism elevated even after your workout, and continues to burn more calories even at rest. YES! Even at rest! Scientifically referred to as EPOC. 👩🏻‍🔬

☝🏻The average person walks about 7,500 steps per day. If you stick to that average step count and live to be 80 years old, you’ll walk about 110,000 miles in your lifetime. How many miles does your car currently have? 🚘

☝🏻60% of gym memberships go unused. Even I don’t workout in the gym I work at 😉 I like my at home program 😃

I am the crazy lady who ran a half marathon 3 months after having a c-section 🧐

Came in pretty darn close to my regular half marathon time too 🤗 But even I thought I was crazy…or maybe just half crazy. 😉

Over time, my love for working out hasn’t changed, it’s just my preferences. I have been certified in personal training and nutrition since 1998, but when I started group training, I also became a certified spin and yoga instructor.

Do I still consider myself a runner? Maybe yes and no. What I DO prefer is to consider myself as someone who likes to workout and take care of myself. 🙌

And the best way to do that? DO WHAT YOU LOVE! Find a program that’s fun! What do I love most about my current workouts????

VARIETY!!!🤗 Every day is different! I have over 700 workouts to chose from…in one app! Even in one program, there are 100 different workouts that spans 100 days! 💁🏻

Y’all want the details, that’s easy! 📲 👈🏻

146 days….

Of consecutive daily mediation 🧘‍♀️

I just checked my meditation app and was actually surprised to see how long I have been making a daily goal of meditation.

Be it 5 minutes or plugging my ear buds in over night, I listen to meditation daily. It soothes my nerves, calms my brain, gets me to stop for one minute while the dishwasher and clothes dryer hum at their own pace…just long enough to breathe and collect my thoughts…

One simple daily habit that you commit to can rock your world! 🤗 Sometimes it’s not even the WHAT you do….but the WHY you do it.

WHY do I do simple things like this everyday? Because when it’s as simple as taking care of myself, I can then take better care of the other people in my life who I care about 🌻

I teach boot camps 3X a week. I’ve coached the same women for about 9 months now. I am not your typical “instructor.” 😗 They know and appreciate that about me. 😉

Here is a conversation from earlier today:

Her: Time is moving SLOW today for some reason!

Me: It’s Monday 🧐 It’s moving slow for me too.

Her: But it feels like forever!

Me: I know, I have days like that too when I workout. BUT!!! You’re here. And even if you are only giving this workout 80% of what you’ve got, you are still giving it more than someone who isn’t here.

😉😉

I’m real, so is everyone else. I don’t always give 100% to a workout. Some days, time inches by, my body isn’t doing what I want it to do, and I just don’t feel like it.

But I still show up. And so do my girls. As long as you keep showing up, you’re ahead of the person that isn’t.

I encourage you to show up. 🙋🏻‍♀️ To press play. Because the only workout you will regret, is the one you don’t do.

And if you need daily encouragement to show up…you know how to find me. 💁🏻

What does being a Coach mean to me?

I get to teach people. 💁🏻 I get to motivate people. Just a few days ago, I told someone, “I have the opportunity to push people past their ‘I can’t do that’ level, and show them what they actually can do.” 🤗

You still have time to sign up for our new Coach training that starts tomorrow! Since when have you been able to say “I have the opportunity to change someone’s life?”

Message me if you have any questions about what being a Coach is all about!

In a recent book I read called “The Slight Edge,” by Jeff Olson, he discusses how every day decisions can put us on the path to success or failure. ↗️↘️

And these aren’t big decisions, just decisions most would consider mundane or ones that could go unnoticed.

This “edging” to either success or failure is so slight, so small, that it takes a compounding effect over time to see exactly what will happen. 🔁

Something as small as reading 10 pages of a good book each day, taking care of our bodies by moving, journaling about something positive, eating a diet rich in nutritional value, finishing forgotten tasks, and even deciding to organize that closet 10 minutes at a time….

All of these small decisions that you either accomplish or ignore, compound over time, leading to that slight edge toward success or failure.

What happens when we take care of ourselves? What happens only after we are happy with who we are?🧐

The world responds. 🌎 You get what you give.

If you put out a positive attitude to the Universe, you have a tendency to get that back in return.

We don’t always have to be cheery, perky, and giddy all the time, but even in those moments of self-doubt, at least try to look at what can be a positive experience to learn from.

Because even if we are learning from mistakes, or rethinking how we feel during negative self talk…

We are STILL trying to better ourselves in a moment of weakness.

It’s in that moment of a decision that either keeps us toward a path of success or falling down a spiral to failure.

So…challenge yourself to smile big sometimes when you don’t feel like it. 😁 Say something positive about yourself when you have self-doubt. Put out to the Universe 🌎 what you would like to receive.

I’m putting a link in the comments below for a sneak peek into what coaching life is all about. It’s not only about health and fitness, it’s about developing a positive mind set in order to help others achieve life goals.

I listen to personal development podcasts while I clean. 😄 I’m gaining knowledge from people I consider mentors while I wear my maid’s hat. 🎩

Learning and developing as an individual never stops. Learning to be the best coach I can be never stops. 🙂

Health and fitness is a journey. It never stops. Learning and research is a journey. And that shouldn’t stop either. 💁🏻

I want to invite you to learn more about what being a health coach is all about. We learn together, and we celebrate personal development because it all leads to one thing…

A constant journey of learning how to be better as individuals…so that we can help others with their own journey. 💞

There are days when you want to scream and pull your hair out!🥴

If your kids, spouse, best friend came to you and said, “I had a really bad day today….” As they are describing their day, your typical response would be something along the lines of…

👍🏻 I know (it) was hard, but we learn from it so that next time, we do better.

👍🏻 When people are being negative, it’s important to remain positive and not let it ruin your day.

👍🏻 If you need help, you can always ask someone. You don’t always have to do it alone.

👍🏻 Perfection is not possible, but being the best you can be, is.

We all have positive affirmations that we offer to others…

But why don’t we do this for ourselves as well?

Positive self-talk is important and part of being a coach is helping others find ways to feel good. Health and fitness means more than just exercise and diet, it also means inspiring others to develop healthy attitudes about themselves. 💁🏻

Be good to yourself when you want to pull your hair out, talk to yourself just as you would talk to others ♥️

At almost 40, could I look like I did when I was 23? 🤔

Ok…yup, I have some grays. Yes, I have some wrinkles too. 🧐

Proof that I smile big 😉

I’ve had career changes, loss of people who went too soon, married 16 years, a 10 year old boy, and your typical “grown up” stuff.

Throughout, I stuck with a love of fitness. And I love to try new programs.

So I get the questions…another new set of workouts? Haven’t you tried them all? What do you get out of trying new workouts?

Seeing results!!! Challenging myself!!

And I’m not busting my rear with exercise (and actually I have cut back on the classes I teach.). But what I am doing are workouts that offer progression and variety, which leads to muscle confusion, which leads to change in the body.

Results come from commitment to programs that work (and that you can do at home!) combine that with proper nutrition that makes sense, getting the support from others who are working out with you and your own coach!🙋🏻‍♀️

Sounds hard to find, too expensive? Does it even exist?

It does…and y’all know how to reach me 😉