Diane gudmundson

Choose your Hard (Smile and Say Cheese!)

I pick the “hard” of working on my health.. Its tough, but absolutely worth the effort. 🙂 cheese! 🙂

A picture speaks a thousand words…. And can really help you to see that you’re making progress in the work that you’re doing to improve your health… And… When you do see progress… It jacks up the motivation and keeps you moving forward with a smile…?

This morning… The triceps and the chest really got a butt kicking… The triceps were really pumped up after that and had an impressive look which made me smile ? ??. After that, I put in a 15 minute HIIT workout to burn some extra fat since I kind of overdid it yesterday on the mixed nuts LOL

Working on your health some days is really hard… and it takes constant work and attention. But remember that feeling tired, miserable, overweight, and just generally depressed is also very hard (I used to be there and I would rather take this hard!!). … I say… Pick your hard and decide what’s worth it for you.

For the long term, I’d rather put in the work and be healthy and have good energy and feel positive and motivated for each day. How about you? What “hard” are you going to choose?

I would say pick the healthy hard and… As you make progress, take pictures and notice how well you’re doing… And just know that it’s so worth it! …Say “cheese!” 🙂

#Health #PickYourHard #liftandhiit #nursepractitioner #athleticgrandma #puthealth1st #Happy #Positive #ChooseHealth #Triceps #Hiit

CONTACT ME if you would like to have a coach help you to achieve your health goals!

Get going to balance hormones! (Become a Fit Grandparent)

Maintaining lean body mass is an important way to maintain a healthy body composition and minimize natural aging!

As we age, we typically lose lean body mass and gain fat mass… It’s a natural change that occurs with our body composition. However, we can fight this by working on maintaining our lean body mass through lifting and burning fat through exercise… When our body composition is more balanced, we naturally have a stronger and more balanced signalling systems in our body which naturally keeps up our energy and our hormone balance as well.

The moment you sit by and allow the natural body composition change to occur, you will see fat build up around the middle, and muscle mass on limbs and body start to decline… Do not let this happen if you can help it! Fighting this will keep you younger longer, keep you well, and keep up your energy… If you’re like me… as a grandma, I want to be able to keep up to my three-year-old grandson and I do not want to be sitting in a chair, being tired, lazy, and weak, because my body has aged too much…no thanks!

We can fight this natural aging process and it just takes a bit of work a few times a week to build muscle mass, to reduce fat and to re-balance of hormones and then look and feel much younger as a result! Incorporating clean/whole food eating lifestyle, adding superfoods and eliminating pop and junk/processed food will get you there even faster!

Without your health, what do you really have? We all want energy and a sense of well-being and we know how much it changes our life when we feel good!!. Get started now and make a change for the better! Improve the quality of your life, change your body composition, balance those hormones, and build some muscles! It’s not that hard, and it only takes work a few days a week to get it done!

Getting yourself a nutrition and fitness coach can also make all the difference… And I definitely recommend it as it made such a big difference for me. It made such a difference in fact… that I decided to become a coach myself and I even took special training on strategic intervention so that I could be the most effective coach possible for you.

if you have been looking for a completely new approach a new way to get into good shape… Perhaps it’s time to message me and to get onto a program with the support of coach. Don’t delay..there is no time like NOW to get going and get those hormones and muscles in check!

CONTACT ME HERE now

Grit and Determination Will Get You There

Rolling with punches and challenges, keeping a stiff upper lip, and moving forward with determination and grit helps you to achieve any goal you have

It took absolutely everything I had to get out of bed this morning… After the last two days of the new HIIT and lift program, my shoulders, arms, chest, and especially triceps are super sore and I just feel so tired out.

Before just giving up, I got up and had some energize and some exogenous ketones to fire me up… I waited 15 minutes and then could feel (sort of) enough zip and energy to get myself downstairs to hit play.

Some days, it definitely takes real grit determination and pushing yourself to really get the workout of the day done early in the morning. Even if you are a person who works out often, starting a new program really fires up muscles you have not been using in the same way!! This is why starting new programs can really help to break plateau and take fitness to a whole new level! I am up for this! 🙂

Today, I did an intense 20 min HIIT workout to burn some fat and a 20 min stretch and recovery to prepare myself for the next 2 days of lifting! Now I feel much better, and ready to face a busy day of work and helping others…

To download tips for how to gain self discipline, click HERE!

To apply to work with me as a coach, click HERE!

#servicework #grit #determination #thefitgrandma #puthealth1st #nursepractitioner #accomplished #HIIT #morningroutine #doit #dontwait #startNOW #muscles #breakplateau

Too Busy is NOT a Valid Excuse

Training week to strengthen and perfect form and build cardio…. perfect program for us busy folks!

The countdown is on to our upcoming 8-week fitness and nutrition challenge… 6 more days until we start! It’s the perfect program that is great for people who do not have much time, who are busy professionals and often have a hard time fitting workouts and nutrition in to their busy lives (like me!). This workout incorporates muscle building, fat burning, and core work all in 4 short workouts per week.

There really is no excuse not to get into the best shape of your life by using a program such as this. Nutrition plan is very easy to follow.… And if you have a coach, it makes it even better… I know this from experience! Just a little extra support accountability makes all the difference to help a person stay on track!

The other thing that makes a difference is working on personal development at the same time. A large part of our success is working on mindset, thinking positive, being happy now, and feeling good about yourself. Part of this will be to work on mindset, which will create success even beyond the 8-week challenge!

Our pre-program training segment is underway and we are all learning proper form and getting our muscles and heart ready for for the real thing starting July 16! Just this little bit of physical training and mental preparation will make all the difference and build up the momentum to drive us successfully through the 8-week challenge!

If you want to have a piece of this and get connected with a coach to keep you on point and accountable, let me know! I am at the point where I can only accept 1 or 2 more clients for this program so don’t miss out!

Contact me if you have any questions!!

#hiitandlift #getready #preparation #training #chestandback #getacoach #thefitgrandma #nursepractitioner #weightloss #muscles #abs #puthealth1st

Busy or Not, Health comes First! (Yes you!)

Tough to get going today after 2 14 hour days at work the last 2 days. Exercise is a game changer though!

Barely moving this morning after two very long and busy work days and very little sleep… Upon awakening, I felt heavy, cloudy in the head, and weighed-down today and kind of stiff and sore all over.

Despite feeling exhausted, I made myself get up and At ‘em anyways and finished a 20 minute HIIT, Lift and core prep work out for our upcoming 8-week fitness program starting July 16. I was telling myself…”seriously, how could you contemplate not doing just a 20 minute workout”…

I made myself do it…. 20 minutes may not sound like much, but it was very challenging and I was totally worked into a sweat! you know what, after the workout was over and i stretched a bit, came upstairs to make coffee…i noticed i was feeling completely different. I felt lighter on my feet, my mind felt clear, I had more energy and motivation and it feels good! Now clearly remembering this feeling will be some fuel to motivate me for the next workout tomorrow morning! 🙂

So, why push myself like this?

When you’re super busy and yet want to be healthy, it’s so important to find some type of a program that you can incorporate into your busy life… Because… our Health is critical for everything! If we don’t have our health, how can we accomplish things? If we don’t have our health, how will we have motivation to focus on anything else in life such as work, family, kids or other things? When our health is not good, we are focused only on that and ourself (for obvious reasons) and life comes to a grinding halt in so many ways!

So, whats the answer here?

This HIIT and lift program incorporates muscle building, fat burning, and core exercises plus has a very simple nutrition plan to follow. If this is something that I can incorporate working 12 to 14 hour days, then I think most people could find a way! (And I don’t like to cook either!) There are only 4 workouts per week that are 30-40 min. There are no excuses not to fit that in!

So, how does this apply to you?

If you are looking for a very simple program to boost your health, lose weight, get into the best shape of your life, and something that can be incorporated into a very busy lifestyle… Then you need to consider this program and a coach to help you through it!

To be personally coached by me through this 8-week program, you may apply for my services (serious applicants only)… Or, if you just want more information feel free to message me.

#NowIsTheTime #BeHealthy #Don’tWait #Let’sDoThis #TheFitGrandma #BusyLifestyle #HealthIsCritical #WithoutHealthWhat is their #Don’tGiveUp #puthealth1st #NursePractitioner #AthleticGrandma

Sh-t Happens (Adapt and Keep Going!)

With repeated power failures, I had to get creative between power surges

It has been quite the morning so far… I was downstairs doing HIIT training and the power to my video kept turning off in the storm repeatedly… ?

I finally gave up on exercising in the basement to video and came upstairs where I at least had battery powered light and then got creative and did my own creation of HIIT in my kitchen ?. I will have to save my lift section for tomorrow’s workout but that is ok??

I then realized how lucky I was that I had a full hot water tank and water pressure to allow me to have a hot shower even if there’s no power… I was careful not to use any sharp objects in the shower considering that I couldn’t see in the dark. And then the lights/power came on just in time for me to put my make up on, blow-dry my hair and quickly make my icy superfood shake for breakfast! LOL

Sometimes, when things don’t want to work out for you … Just remember there’s always a way to adapt, smile, and to keep going to continue to enjoy life and to achieve your goals. Getting upset about the power would not have helped me at all, so I’m glad I was able to keep a stiff upper lip and keep going and now feel accomplished ?

Thankfully, last night I printed all the papers and lab requisitions that I need for my many house calls today! So I’m good and prepared for my workday despite my morning challenges!!

Have yourself a wonderful day… And don’t forget to adapt, smile and keep moving forward despite the challenges we face on a regular basis ??

#PowerFailure #Adopt #NeverGiveUp #KeepSmiling #HIIT #AthleticGrandma #NursePractitioner #Health #Fitness #EnjoyLifeNow #Nponwheels #lifehappens

To apply to become a client with my next upcoming fitness and nutrition program… APPLY HERE…

I became a Grandma ? (holy crap I am getting OLD!)

I remember just over three years ago when I became a grandmother for the first time… Just how that felt (…omg, I am a grandma?)

It was at this moment that I took a look at myself and realized that I needed to work on my health and fitness! Having the new label of grandma was shocking and made me feel like I was getting “old”! The worst part was, that I was almost 50 pounds overweight and when I tried to go onto my lawn to play around with my daughter to do some gymnastics and some cart wheels like I used to… I literally suffered for weeks in pain after that… Which reinforced how old and awful I was feeling! I felt sore, tired, achy, miserable and downright fat and out of shape!

It was at that moment I made the determined decision to get myself back into shape! “Seriously!”, I had asked myself…”what happened to your body?” Eugh!!!

I took action at this point! I got myself a fitness coach, allowed myself to be “coachable”, joined my coach’s exercise recommended program, started superfood and other supplements to boost my energy and I totally transformed my body in a matter of a few months! I dropped 35 pounds, regained my energy and was even able to run, jump and do gymnastics without pain! Over those few months, my determination and my physiotherapist helped me to overcome my chronic knee and back pain and now I have NO MORE suffering!

WOW! Who knew this was possible?

In fact, I was so impressed with the coach and the program that I became a coach myself. I was totally inspired and wanted to help others to achieve their health and fitness goals like I did! I learned that anything is possible if you put your mind to it and LISTEN to your coach!

So …fast forward to today… here is me (in photo above) preparing to be the best coach that I can be for my clients… Here I am training to become proficient with the form and the moves for the new upcoming lift and HIIT program starting July 16 to be the best coach possible to support my clients.

A question I get asked… “Can I join your coaching program to become a fit grandma like you?”

The answer is YES! …For the upcoming program, I can only take 5 more clients and entry to my program is by application only. If you are a person who is determined and coachable, and want to achieve great things in your health and fitness in 8 weeks, you may want to consider application to this special program.

APPLY NOW to see if you qualify to join the upcoming 8 week program! We start July 16 and will need a week priming time to get ready, so I need to receive your application TODAY! Don’t wait! You are worth it!

HIIT and Lift your Way to Health (…with me!)

The beauty of HIIT workouts is that you can do a very short workout and burn a tonne of fat! In today’s world, things are so busy and it feels like were all so short on time… So, we need a workout that’s going to give us maximum benefit in the shortest amount of time!!

Ideally, a workout program would include some weights and some HIIT to maximize muscle building as well as fat burning all in one short and sweet workout!! Now wouldn’t that be awesome?

It was like a dream come true when I heard about a new program coming out that is exactly that!! Just what I was looking for!! …

A program that provides structured workouts involving weights and HIIT all in one and… In a short workout only four days a week! No seriously… That sounds so doable and awesome! Don’t you think?

Starting in mid July, I have made the decision to lead a small group of motivated busy people through this new program by setting up a private accountability group. As a very busy grandma and professional, (and business owner), it is ultra important to maintain energy and health not only for myself and my patients… But also for my little grandson who is full of energy at three years old and who wants a grandma that he can go play with outside who won’t get tired out after only a couple minutes LOL ?

In order to be effective at coaching and leading you through this program (including nutrition), I am going to limit the participants to 10 to 12. Those interested in joining this exclusive coaching program will need to apply to join and show that they are truly committed before getting accepted.

As a bonus for being part of this special program, you will learn to develop a success mindset, learn the benefits of keto as well as how to maximize the power of momentum in your life. (not to mention prizes for completion and participation as well!)

For questions about this program, comment in comments for this post or send me a private message! The time is ticking, so we need to have our group set up within the next week! Deadline for applications is June 30 and we need to have time to order in our supplies for a July 16th start date!

APPLY HERE to join this exclusive group… PLEASE NOTE! Only apply if you are truly committed to transforming your life!

Morning Routines change the Game

Getting up a little earlier in the mornings, getting in a workout, having some quiet time alone to reflect and plan out your day and then having a superfood breakfast pretty much is the best way to start a day! Oh yes and I have a little energy booster before my workout too just to fire it up just a little more!

I remember back to the days when I would hardly be able to drag myself out of bed, get into shower late then be scrambling to get ready in a mad rush. This was no way to live! It’s not enjoyable and does not give the day a good start at all! I was flying by the seat of my pants with no plan or positive feel for what my day was going to be like at all…not good.

With a morning routine that gives you breathing room, time to move your body, reflect, plan your day, have a green superfood breakfast, and breathe…it totally changes the game of life! You are more productive, positive and happy as a result of starting the day in a good way…and it feels great too?

Have a terrific Tuesday!!

#MorningRoutine #AthleticGrandma #ThefitGrandma #SuperFood #INTJFemale

#NursePractitioner #EnjoyLifeNow #Reflect #Energy #DailyBoost

Beat the Weight and Perimenopausal symptoms (So worth it!)

An early morning cardio core workout really got the sweat moving and the core burning! These exercise sliders are the total bomb!??. Feeling accomplished today with this workout. Officially done day 23 of 80✅ of current challenge!

I remember when I was battling with my weight over the years… 190-200 lb most of the time on my 5’9” frame was too much to carry around! My knees and my back suffered big time and I felt like I would never get better. I went through SO many diets like atkins, Somers, Mediterranean and so many more in a yo-yo fashion and was never ever able to keep the weight off!

I thank god for the day 3 years ago that I realized how truly out of shape and miserable I was! I did some cartwheels on the lawn then suffered with severe pain for more than 2 weeks after that! At that time, I knew I was about I become a new grandma and did NOT want to be a fat, lazy, boring and out of shape granny! No way! I wanted energy and to be fun to run around and play with!

I discovered p90x through a friend and ended up losing over 40 pounds and keeping it off by using superfood nutrition and by staying on track with different fitness challenges and nutrition plans to keep things interesting! (I get bored easily) …I even started running and did a number of 10 km runs and my knee and back pain got completely better!

Getting into shape and losing weight totally changed my life!! I am now pain free, have energy to run with my grandson and am keeping the weight off. It not only transformed me on the outside, but the biggest changes are on the inside! Being happy all the time is a great way to live! …and totally getting rid of all those perimenopausal symptoms this way!

If you are looking for a much better way to get into shape and feel the best you have ever felt in your life, message me and I can help you get started. Seriously, the accountability, support and success with this program is totally worth it!

contact me here

#success #accountability #fitness #superfoodnutrition #perimenopause #beattheheat #moodlift #changeyourlife #athleticgrandma