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How I Started Health and Fitness Coaching

Two years ago I decided enough was enough and I needed to make a change for my own personal health.

There wasn’t anything specifically wrong, but I just didn’t feel good in my own skin and was really lacking energy and motivation.  I knew I was the only one that was going to be able to change that for myself. I started a program after I saw my friend post her before and after pictures on Facebook and decided it was worth a try. Honestly, what did I have to lose right?

Two months later I was feeling so much healthier, weight started going down (20+ lbs overall), inches were being lost, my insulin was reduced by about 30% and people started to comment on how much happier and healthier I looked. Even my endocrinologist at Joslin was so impressed when I walked in the office and beyond happy with my progress! Yeah to lower A1c’s, Blood pressure and Cholesterol. This was the moment that I decided to start coaching myself. There was no way I couldn’t not share this with others in the hopes they could experience the same results as me.

In the past 2 years so much has changed for me. I now feel so lucky to be able to work with over 100 people to help get them jump started on their own health journey. Many of them with Type 1 diabetes, which of course I LOVE since it’s the diabetes educator and nurse in me. There is nothing like hearing people say, “My clothes don’t fit me anymore” or “I have been able to lose the weight I needed to before trying to conceive” or “I can’t remember the last time I felt this good.” There is nothing more powerful then helping others self esteem increase and just feeling happy & healthy!

I run monthly accountability groups online where we have daily challenges with some fun incentives for them. Why not work out when you can get some fun workout tanks, beach bags or silly gifts from it right? My challengers post sweaty selfies of their workouts, pictures of their meals and we share daily recipes and motivational posts to help keep their momentum going. I also do my best to check in with them every 1-2 weeks or more depending on their need to make sure they are getting their answers to any questions they may have. Who doesn’t want a cheerleader supporting you to reach your goals?

I think many programs out there are lacking the accountability piece and support system.

I truly believe that is why I have been able to continue this lifestyle for the past 2 years and not to mention I have gained financial support for my family and made some of the most ever lasting friendships I could have asked for.

This past July I was able to attend my first Summit in New Orleans and had a chance to work out with Shaun T (my fav) and Sagi and more others. It was truly one of the most inspirational, exciting and powerful events I have ever had the chance to be a part of. Working out with 5,000 people in one room or 25,000 people in the streets of NOLA as the sun was coming up was electrifying. You better believe this mama already booked my return to Summit next year and ready for the Indy 500.

Having lived with Type 1 Diabetes for 25 years I know how hard the day to day struggle is and truly it’s a full time job to just stay healthy.

Eating right, exercising, insulin, doctors appts, eye appts, etc….the list goes on and on for our daily tasks. I feel very fortunate to have found something that encourages and supports me to keep my health first and do that for others as well!


Facebook: @health.fitness.diabetes.mama

Instagram: type1diabetesmama

Make Running a Habit

There is nothing like a good run on an early Monday morning to get your juices flowing so you can kick-start a productive day. The refreshing feel of cool morning wind on your face, the sound of motivating music in your ears through your earphones and a gorgeous scenery to keep you in awe: all but a few of the bountiful rewards that come with a morning run. It is the perfect way to start your day and fill your day with positive energy.

The benefits of running are numerous. From weight loss to stress relief to overall fitness to disease prevention – the list is infinite. However, realizing these benefits is no walk in the park. Though running is no rocket science, it will take you a whole lot more than just an alarm clock to pry you out of bed in the morning. Yes, you may pull it off once or twice. But without changing your paradigms and values, that snooze button will continue to feel like a plague your very existence.

So, here’s are five quick no-brainers to make running your number one habit.

  1. It’s All About the Big Picture

All actions in your life should contribute to your one goal in life – the big picture. With running, it’s no different. You have to find that reason inside you to wake up in the morning and partake in this activity.

Maybe you want to get a cute guy’s attention at the park. Or you want to get in shape for your wedding dress. Or, perhaps, the morning run is an effective way for you to jumpstart your day. Whatever reason it is, it should be the last thing you think about when you go to sleep at night and the first thing when you wake up in the morning. Revolve your entire life around it.

  1. Psych Yourself Out of Bed

We all know what it’s like. Waking up early on a cold morning, cozily wrapped up in a warm fluffy blanket. Getting out of bed in such conditions is a task that could shake the willpower of the most dedicated of running souls. This is because willpower is like a charged battery and it tends to run low when you wake up in the morning. This explains why the first thing you did this morning was probably pushing that snooze button. Needless to say, willpower cannot help you out here.

This, however, is where the 5-second rule comes in handy. All you need to do is to trick your brain into forgetting all those things holding you back. At the same time, it will help you focus on that big picture. This will remind you why you need to spring out of bed.

How do you do it? Just count backward from 5 to 1 and like a rocket taking off from its pad, launch yourself out of bed. Don’t overthink it, don’t second guess it, just do it. The more you think about it, the higher your chances of going back to bed again.

  1. Consistency is an Ingenious Policy

Yes, it takes discipline to get out of bed early for every morning of the rest of your life. However, discipline gets old and boring at some point. You will, eventually, grow tired of it and rebel from your own routine. So, though it is a good idea to rely on your discipline, keep this temporary. At least until, for you, waking up for that early run becomes a habit.

According to the experts, this will take approximately 66 days. This is exactly what you need to do to break that destructive, snooze-button-pushing, loop of a behavior.

  1. Watch Your Night Time Adornment

The intimidating, cool morning temperature beyond the blanket is one of the main reasons why most of us find it difficult to get out of bed. This is especially true for those of us who wear nothing more than a pair of undies to bed. The thought of revealing warm skin to the dreadful cold is just unthinkable.

So what’s the solution? Yes, you guessed it right: put some clothes on. It doesn’t have to be heavy clothing. Anything to keep your skin from being bare in the morning will suffice. At least this way, you can keep your favorite blanky while you’re at it.

  1. Get Someone Else to Push You

The dynamics are pretty different when you share a bed with a better half, though. Some nights get a bit more physical than others (if you know what I mean) and reaching for your clothes afterward is just not an option.

However, having a partner beside you can actually be a good thing. He/she can act as your coach and help you get out of bed for that morning workout. This can even apply if you sleep alone. Just get a friend to call in the morning to have you get out of bed.

Well, there you go. A quick five step guide to getting out of your bed for an early morning run, every morning. We do highly recommend wearing ankle support for running to prevent injuries though. Just in case you haven’t had a run in a while.

Regardless, you can apply these tools to absolutely anything in your life. From improving your career to overcoming addictions to eating healthy – the uses are countless. You owe it to yourself to try this out. Remember, there is greatness within every one of us. Even at our lowest points when we feel beaten down with nothing more to give.

30-Day Squat Challenge

I stumbled upon this workout on Twitter last year, and it’s become my go to every few months when I want to get back in the habit of working out, when I want to challenge myself, or when I have an event to prepare for. For me, having an event is the most motivating factor, not for the event itself per say, but for having a deadline. This is why the 30-day squat challenge is great. You add some squats into your daily [workout] schedule, progress little by little every single day, and then by day 30 you have reached your goal and feel amazing!

I highly recommend this. So print out the schedule below and hang it up in your home gym, or make it the screensaver in your phone so you don’t forget a day, and let’s get to squatting!

squatbitch


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