Little WELLNESS tweaks for BIG Wellness results!

Little WELLNESS tweaks for BIG Wellness results!

Years of treating my body like shit took its toll. Like most young adults, I thought I was invincible and paid little attention to my overall wellness. I didn’t use sunscreen, I didn’t drink water, and I most assuredly didn’t eat my veggies. I lived on Diet Mountain Dew, Doritos, and beer. Over the years, my weight has vacillated from 115 to 180 (not counting pregnancy). I have been skinny fat and I have been fluffy. Additionally, I had my boys at the advanced maternal ages of 39 and 40, followed by multiple surgeries, including three abdominal adventures. Having been a trainer, I knew what I needed to do, I just didn’t want to do it.

Now that I am nearing a new decade, it is time to focus on ME. It has taken quite some time to get to this point, you know, the one where I make myself a priority! Whether you are a mom or just like to fill your schedule to overflowing, we eat on the fly, we finish our kid’s meals, we stock our kitchen with fast foods. We are too fricken exhausted to work out…even thinking about doing a sit up about makes us want to cry. Our clothes don’t fit, we consider ourselves dressed if we splash on mascara and put on a bra.

Enough. I am worthy of more time than I give myself.

And so are YOU!

Here is what I have learned:

Mindset

Before I could find success, I needed to change my mindset. I had to stop being a martyr and making excuses for why I wasn’t taking the time I needed. Laundry can pile up, dishes will wait, and the kids can deal with mom spending 30 minutes for herself. This was huge. Once I stopped making excuses, I had no reason to NOT go to the gym. I found a gym with daycare and my kids were amazing at the waterworks, however, the staff was incredible and I soon looked forward to these small “me sessions”.

I’ll admit it, I had that same self-confidence issue that many feel when walking into a party. While I had been a trainer in the past, now I was overweight and lacking self-esteem of any kind.

Not every exercise is fit for everyone and I found that I was pushing myself too hard, thus finding myself getting stupid injuries. Those injuries created a sense of failure within me and allowed me to want to quit. The exercises I did in my 20’s may not be the same exercises I should be doing in my 40’s and that’s ok. I had to learn that I was not working out to impress anyone else, I was doing it for me.  It didn’t help that I love to play the “let’s compare” game and compared myself to every other person in the gym.

Practice Grace

I was (and continue to be) very hard on myself. I need to grant myself the same grace I would grant a friend. I need to be realistic as I will skip workouts, I will indulge, I will make poor choices. I don’t do diets because it is an unhealthy head game for me. Once I discover something is restricted, all I want is that which is restricted. I choose to use the word “lifestyle”. I am a work in progress on a healthier lifestyle.

Something else I often tell the people at the gym is this: “you didn’t get out of shape overnight, therefore you will not get back into shape overnight”. People, myself included, want immediate results. That is totally unrealistic and anything that promises you fast results is not healthy for you.

That may sound counter-intuitive as I am an It Works Rep. Thus, I do believe there are tools that will help you on your journey, just as I have found tools to help me on mine. Sometimes we need a little help to boost us where we want to go. After all, when we look better, we feel better and when we feel good, we excrete confidence! For me, the wraps showed me that I could change by changing the appearance of my skin. That was the original impetus for my wanting to change my life and therefore, work on my wellness.

Seek Accountability

I get it, no one wants to ask for help. You are wonder woman and can manage your own fricken health, right? Wrong. Someone else may offer ideas you had not thought of. Having an accountability partner ups the ante and makes this wellness journey real. You may be able to skip a workout with too much guilt, but there is no way you are gonna ditch your workout partner.

Additionally, working out or checking in with someone else makes it easier to try new things. It’s tough to walk into a new fitness facility and try something different, however, it is easier when you have a pal with you. It makes it easier to get adventurous and find new classes to try…and stick with!

What I have learned so far:

To this point in my life, I have learned a few things about this wellness adventure…ready?

  1. Your metabolism will change, however, this is NOT an excuse to sit on the couch and eat all you want. Hormones, thyroid, metabolism, blah blah blah. Yes, they are real, however so are you. stop letting these be excuses for not reaching your goals. I meet people every day who have exceeded their goals regardless of their age.
  2. Change your eating habits. This is an extension of Number one. As your body chemistry changes, your eating habits need to change. After being on a plateau for some time, I finally made the decision to go low sugar/low carb. However, before you make any drastic changes, please consult a practitioner. There is so much information out there and starting on a regimen without medical assistance can be detrimental.
  3. One lifestyle is not for all! Just because your pal lost 20 pounds eating low carb doesn’t mean you will. That friend who gained ten pounds of lean muscle doing cross-fit may be in a totally different fitness level than you are. stop the comparison game and find something that works for YOU!
  4. Make small changes. Don’t change your whole world at once. Make healthier choices when eating out, and keep healthier snacks within your reach.
  5. Set attainable goals. When people tell me they are going to come to the gym and work out five days per week, I tell them no. Set a realistic goal and celebrate the victories. Self-sabotage comes from changing too many things at one in addition to setting unrealistic goals.
  6. Be patient. Lifestyle changes take work and will involve some successes and some setbacks. That’s ok. Pick yourself up, get back on course and move forward.
  7. Love yourself. You are more than your appearance. You are a living and breathing human who deserves to be healthy and look their best. Fitness looks different for everyone. I know people who are technically overweight who could kick all of our assess in a circuit and I know people who look fit and get breathless walking up a flight of stairs.

The bottom line is that you need to want to change more than you want to stay the same. My motivation was having children at an older age. I didn’t want to be mistaken for their grandmother, nor did I want to sit on the sideline while they played…I wanted to be right in there with them. So, find your way and get out of your own way. Not only will you feel better, you will be an example to those around you.

 

 

 

 

 

What Wikipedia can’t tell you about this wellness supplement.

What Wikipedia can’t tell you about this wellness supplement.

Do you need a SUPPLEMENT?

Not everyone needs a supplement, however, it is my opinion that the majority of people do. Why? We need to be filling at least HALF of our plates with fruits and vegetables at every meal to reach your peak wellness and meet the recommended nutritional guidelines.  Although I know people who eat very well, I do not know one person who meets this goal on a daily basis without a little extra help.

As an It Works rep, I have access to amazing bioavailable supplements.  For years, I would grab something off the shelf that looked like it might meet my needs. That was before I became aware of artificial fillers and less than accurate labeling. Furthermore, as I began looking at what was IN my supplements, I began to care about what I was putting inside of my body.

So, what if there was a way to DRINK your fruits and veggies every day and in the process, you would improve your overall wellness? Here are my top 5 reasons YOU should have this supplement every day.

Orange GreensGreens

This is my all-time go-to product. Out of nearly 40 products available on my website, this is the one I recommend to almost everyone I meet. Why? Because the benefits are amazing and for the price, you truly can’t go wrong, considering you will receive all of the following benefits are in one little serving.

 

Greens supplementEnergize

Greens offer you natural energy via Matcha Green Tea.  I love to drink mine during that mid-day slump when I used to grab something from a vending machine.  This energy keeps me going through my evening activities without the sugar crash provided via other “energy drinks”.

 

Greens wellnessAlkalize

Research shows that disease doesn’t thrive in an alkalized environment…it loves acid. Daily Greens minimizes the acid within your system and balances your ph. Personally, I have minimized my reflux medication after starting on daily Greens. The brilliant combination of potassium and magnesium also provides support for stronger bones and lean muscle.

WellnessDetox

It seems that everywhere you look, someone is talking about detoxing your system. Why? Because the toxins we ingest on a daily basis wear our body down. Imagine the sludge that is living in your body (actually, don’t) and how that impacts your overall wellness. A daily detox can build your immune system by clearing out those nasty little toxins, while also giving you additional energy via a daily gentle cleanse.

Supplement with Greens8 servings of Fruits and Veggies

8 servings of fruits and veggies in every serving that includes over 34 fruits and vegetables and 52 herbs and superfoods! When have you ever provided your body with the nutrition it craves? A side benefit of this supplement is a decrease in cravings because you are giving your body what it needs to function at an optimum level. Minerals, enzymes, and phytonutrients are all kept in their natural state in order to be easily absorbed into your body.

Greens supplement2Yummy flavors

Greens are available in two different flavors. Each one has a distinct taste and can be taken alone or mixed with something yummy.

Chocolate –I love these in my morning coffee or smoothies. For an extra rich treat, add it to hot cocoa. Who would have thought chocolate and veggies would be so yummy?

                                Berry -My favorite! I actually crave this flavor because it has such a unique taste. Add a dash of Mio, put in juice, a smoothie or mix with cold water!

Need more reasons to DRINK your GREENS?

How about this. The Greens blends are NON-GMO, Vegan, Soy Free, and Dairy Free. Greens also help me to balance my diet. I believe in mediocracy, meaning I don’t necessarily deprive myself of anything, however, I realize I need a balance. Greens give me that balance and peace of mind when I do go over the edge of unhealthy eating.

Greens are available in three different sizes to meet your needs. All ingredients are listed on my website, as are instructions for optimum use. I would love to send you a sample, and let me know of your interest in wanting to #beabetteryou.

Greens sample

 

 

I want Greens!

3 + 14 =

Why you will never have success unless you change the outcome.

Why you will never have success unless you change the outcome.

 

Did you find success with your 2017 goals?  If you didn’t, let me tell you why. However, let’s first agree to define a goal as reaching toward something we desire.  Each January brings an influx of desires, wishes, and promises to ourselves and to others.  For example, every January, gyms are full of people who have resolved to get fit.  Maybe after binging on sweets and alcohol for the last three months of the prior year, they make a promise to work on their own wellness and undo all of the damage they did.

Unfortunately, getting out of shape didn’t happen overnight and it will take time to get back into shape.  Therefore, when the majority of people fail to see instant results, they become frustrated and stop trying.  Seems like the same can be said for nearly any resolution made.  Ultimately, we fail when our desire to change is overshadowed by our willingness to stay the same. Click To Tweet Consequently, here are my top reasons we fail and how to overcome our own objections to becoming successful in achieving those desired results.

You stopped caring.

Point blank.  Much as you may want to, you just don’t care anymore.  After all, you can buy larger clothes, save money by purchasing generic coffee, you can sleep later if you don’t have to be at the gym early.  Sound familiar?  Subsequently, when the effort to move forward becomes shadowed by apathy, you can kiss your goal and therefore success, goodbye.

How do you stay focused?  WRITE DOWN YOUR GOAL(s). Begin by putting your thoughts in writing and hang it somewhere you see it every day.  Better yet, make multiple copies and put them on the bathroom mirror, in your car, your purse, your pajama drawer, in the kitchen pantry.  Ultimately, this will be a constant reminder of your desired goal and help you to stay on track.

You didn’t believe in yourself.

You never believed you would be successful. Initially, you made a goal because you felt like you should, not because you actually thought you would reach it.  As a result, you wanted to test the waters and see how you would do without really putting in your all.  Sound familiar?

When I started my home-based business, I originally gave myself 3 months to find success…that soon changed to six months and now I am going on five years.  Why?  Because I realized that growth is ongoing and I am continually learning and pushing my own boundaries. There are times when I believe in myself wholeheartedly and there are times I feel as though I have no idea what I am doing.  So, how do I get back on track?  If you want to pursue this train of thought further, see my blog post on broken thinking and how to fix it.

Affirmations.

One of my favorite shirts says “fake it till you make it.”  You have to walk the walk and talk the talk.  I have learned that repeating affirmations truly does help me to believe in myself and what I am doing.  You truly have to envision your end result before you can even take the initial steps to reach that goal.

Pinterest has amazing affirmations for virtually any goal you are looking to meet.   I know it may feel awkward to use them if you haven’t tried them before, but trust me, once you believe in yourself, you become unstoppable!

You failed to make yourself a priority.

In January you were on fire and worked daily on meeting your goals.  You had post-it notes of your to-do plan everywhere you could see them and you talked about your goals to anyone who would listen.  However, February came around and you found yourself being drawn into more activities and by May, you had forgotten about your own priorities.

This is easy to do as we get busier and our calendars quickly fill up.  At this time, you begin to make yourself a priority by scheduling yourself in your planner.  This is critical if you find yourself slipping on your goals.  Find a time slot and book time for YOU…and keep those appointments.

You let other’s dictate your decisions.

We have all been there.  It is easy to succumb to the pressure of a good friend or loved one and we get suckered into an activity we are not so sure about.  Maybe it was a networking group or a business opportunity.  Perhaps it was a new gym or book club.  Regardless, we didn’t really think it through, however, we decided we would give it a go…because we felt pressured by someone else.

Here’s the scoop.  This will never work unless you are all in. Get out.  Say no. Let go of the guilt.  Bye Felicia.

You got lazy

Right?  Let’s be honest.  Sometimes it just takes too much effort to keep going.  It takes work to stay on task.  You must have vision, passion, and forbearance.  There must be a deep desire to want to reach a destination, regardless of the roadblocks or life events.  Things will happen.  Suddenly you become very ill or require surgery or you may experience an overwhelming loss.  You may doubt yourself and/or the process.  Regardless, YOU are the reason you have not successfully met that goal.

Every year more dreams die due to failure to continue the process than any other reason.  When we get lazy, we no longer care about the outcome, we stop believing in ourselves, we stop making ourselves a priority, we let others dictate our actions and we fail to meet our goals.

Do You really want Success?

Are you ready to make a resolution or two for the New Year? You are if you are committed to being a better you.  Resolutions and goals are promises to ourselves that we will do better because we deserve better.  What if we treated ourselves as we do a valued loved one?  Would you continually disappoint someone important in your life? No?  Why are you willing to do that to yourself? After all, you are responsible for your success.  Don’t leave that up to chance.

I invite you to go to: http://cindijeffrey.wtfitworks.com  and join the movement.  This is a free app that will provide you will motivation, fitness regimes, healthy eating tips, and opportunities to win prizes.  Remember, we are stronger together.  Feel free to send me an email via the contact form below to set up a free consultation to talk about your own 2018 goals.  I would love to help keep you accountable.

 

 

Help me be accountable!

12 + 10 =

Passion Prevails with Bonnie Eisenhart

Passion Prevails with Bonnie Eisenhart

For the majority of us, as we grow older and life becomes busier, we lose sight of our passions.  In this regard, Bonnie Eisenhart is no exception.  From a young age, she was an avid dancer and studied jazz, tap and ballet.  Growing older, she also found a deep seated love of musical theater.  As a result, Bonnie derived immense satisfaction from being on stage and engaging her audience.  Little did she know she would once again be the center of attention with The Barre Code and have her passion reignited.

Upon graduating from high school, Bonnie attended Carthage College in Wisconsin.  Here, Bonnie studied Business while actively participating in both her sorority and the College dance team. These experiences provided a sense of belonging and a flurry of never ending activities.  Graduation brought a move to Chicago and employment in the corporate world where she specialized in property management and functioned within a Global Researching company.  Consequently, as she learned more about business, she found herself missing the social interactions from her former activities.  Therefore, while she was growing professionally, she also felt as though she were lagging in other areas of her life.

Inspiration from The Barre Code

After leaving work one day back in 2010, Bonnie walked by The Barre Code in Chicago and was intrigued.  She was instantly hooked and as a result she began instructing classes 3 months later.   Finally, she discovered what had been missing in her life.  The relationships, the movements, in addition to her own personal growth.  As a result of walking through those days, she discovered what was in her heart, prompting her to continue working in both the corporate and for The Barre Code.  During this time, she studied and within the next 18 months, she was a master trainer.

Fast forward two years and introduce an incredible fiance and a move to Omaha, Nebraska.  With a little research, Bonnie discovered The Barre Code Dundee and reached out.  She was hired with the studio as a Master Trainer, instructing both classes and instructors. These experiences provided the stepping stones to her next adventure.  Hence, in 2017, Bonnie will be opening her own studio, The Barre Code West Omaha.  This will be the place where she will combine her passion and expertise to provide an eclectic wellness program for all ages.

Why Now?

For Bonnie, this is the right place and the right time for her to rise to her next level.  Because The Barre Code is a franchise, she already has corporate support.  In addition to Corporate and her own personal experiences, she now has the ability to create an empowering space designed for all fitness abilities.  With a personal belief in balance, Bonnie understands that moderation is the key to optimum happiness and is careful to balance her own personal life.  Therefore she makes sure to spend quality time with her new husband and her adorable puppy.  In addition, here’s a little known fact, Bonnie is an avid ice cream connoisseur, an indulgence she enjoys to balance her love for fitness.

Why The Barre Code?

Bonnie loves that The Barre Code is designed to meet the unique needs of a women’s body.  The Barre Code provides a low impact workout that can be modified for each individual’s own ability level.   She understands that building strength is imperative for women, particularly as they age, for the prevention of osteoporosis. The entire workout combines cardio, strength training and restoration, allowing a full body workout for optimum benefits.  Of particular importance are the core muscles, which are imperative for good posture, proper form and maintaining balance.

While she instructs her students, Bonnie is carefully monitoring her class participants on proper form.  Therefore she is always ensuring safety and good positioning, again which are critical for optimum function. By doing this, she ensures her client’s increase muscle strength while also building a trusting relationship with her, their instructor.

Why Bonnie?

Bonnie

Bonnie! Passion and Leadership Prevail!

Bonnie derives energy from her students.  She also believes in 3 key elements of instructing:

  • Courtesy – courtesy is extended to every person who enters her studio.  It can be seen between trainers, between trainers and students and among the students themselves.
  • Communication – communication is critical to provide a safe environment.  Bonnie is excellent at letting her students know what to expect, how many reps are left, and encourages each person to push harder.
  • Proactive vs reactive – knowing her students and understanding their individual needs helps Bonnie to teach each student to the best of their own ability.  Honesty is key in building those relationships that allow her to provide her best service possible.

Bonnie admits to being held to high standard by her students.  By holding her to high standards, she is pushed to continually improve upon herself and her skills.  Subsequently, seeing her clients exhilarated after a workout exhilarates Bonnie, also.  As a result, the student’s responses push her to work harder, to push herself more, and to ultimately become a better version of herself.

The Promise

Bonnie extends a promise to each of her students.  She promises that when each and every one of you walk out of her class, you will feel great! How?  She does this by EMPOWERING her students.  Each student is in complete control of their workout while being led by a specially trained instructor.  Upon completion of the workout, each student is guided through a cool down period to prepare them for re-entry into the outside world.

Leaving the studio, you will feel stronger and may even stand taller.  Often, first and second time students feel an overwhelming sense of accomplishment and have an intense desire to return for more.  The Barre Code provides a safe place for women of all ages to become stronger, leaner, and participate in a community of like-minded people. Let Bonnie's drive empower you to find your next fitness home with The Barre Code West. Click To Tweet

Furthermore, you can find out more about Bonnie and The Barre Code West at: http://www.thebarrecode.com/studio/west-omaha/.   You may also follow Bonnie on FaceBook for updates on the new studio and follow her evolution.  Feel free to message her and join the mailing list for promotions and special events!  Finally, simply send her a message and introduce yourself to begin the next leg of your fitness journey!