Busy Life? Transform health doing just 3 things per day!

All it takes is to think about and put into action 3 things per day. See post for more details!

Have you ever found your life being so incredibly busy that it seems it is challenging to fit in the time even for basic self-care?

My life since March 2018 has been go-go-go and the time is going very fast… I cannot believe 8 months have gone by already!   I am thankful that I make myself squeeze in some self care otherwise my health would be suffering…

When we’re busy, time tends to go by very fast… So if we don’t do the work to take care of ourself… Months can go by before we realize that our health is going downhill… Or worse, something bad happens and then we realize we haven’t looked after ourself for years.

A few basic things to ensure that we maintain our health during busy times are:

1-drink half your body weight in pounds in ounces of water every day and even more if you drink any coffee or alcohol !

2-Do something to be active every day… Whether it’s walking the dog or taking the stairs, walking a long distance to the shopping centre, lifting some weights, or doing a video work out..

3-Nutrition wise, it’s not so much about what you can eat, but far more about what we shouldn’t eat… We should avoid all processed food, Junk food, dyes, trans fats, and refined sugars for sure! 

If all we manage to do is put in the three above items every single day, then our health will be far better and improve over time! 

It’s not even really about our body weight… But… More about how active we are and what type of fuel we put into our body.

Have yourself an active, hydrated, and healthy nutritious day! 😁

#Nutrition #Hydration #Activity #QuitSmoking #ReduceStress #FitGrandma #NursePractitioner #Muscles #Healthy #BusyLifestyle

To learn more about how to optimize your health, be sure to contact me!

Belief in Yourself is Everything!

Belief in yourself trumps everything when it comes to achievement in life

In order to achieve great things or things that you perceive as challenging, what it really takes is a firm belief in yourself…

How many times do we let self-doubt get in the way of us achieving something really important? The lack of faith in ourselves can really get in the way of achieving important things in life… It holds us back from making decisions, creates uncertainty, and makes facing fears and having courage much more difficult.

Having self-belief can lead to incredible achievements in health and fitness, marriage, relationships, career, business, making a positive change in the world, and so much more!

When we don’t believe in ourselves, it completely stalls our progress and makes us more sensitive to the critical reviews and opinions around us as we try to move forward…

Belief in yourself creates an unshakeable strength that is more resilient and powerful to allow you achieve anything that you want in life. It will give you power to easily solve problems and find solutions and to live a positive and fulfilled life.

Never underestimate the power of having belief in yourself!

I had a firm belief in myself this morning that I could lift heavier weight to make the most progress with this round of lifting… I just completed day two of week five today sweaty and feeling accomplished after lifting heavy for back and biceps… It’s a great feeling! 😁

Take some time today to work on analyzing what areas of your life you’re lacking belief in yourself and really work on this because it will make a huge difference in your life! ( and if you really have a hard time doing this then maybe it’s time to get yourself a coach for some help!)

#Muscles #Fitness #Believe #Unshakable #NeverGiveUp #puthealth1st #thefitgrandma #liftandhiit #nursepractitioner #business #relationships #life #accomplished

To contact me with  questions, or if you are interested in having a coach, click here!

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!

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

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

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

THIS GRANNY HAS GOT TO GET PREPARED!

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!)

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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

Health and Fitness for You (Yes You!)

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Day 10 of 80 of current fitness challenge is officially complete!✅.

These workouts are definitely powerful at toning and sculpting the entire body from head to toe!  Totally loving this 80 day challenge!   After doing 60 minutes of booty work yesterday just using an exercise band, I am amazed at how sore those butt muscles are today!

The biggest challenge for me in any program is to follow the nutrition system for a program 100%.   So far, I am keeping up with the nutrition plan about 60% but I need to improve on this.   For the next 10 days, I am going to try setting some short term nutrition goals and see if that helps me out. The nutrition plan I am on now with the 80-day challenge is designed so that you eat certain food types every 3 hours during the day.  I am finding it challenging to stay on point being on the road doing house calls since I have no way of heating up a meal in my car. Thus, I am feeling kind of stuck having cold food choices which I am getting tired of.  I have to find some new cold food options for myself to keep me going!  What is your biggest challenge in sticking with a program?   What are some good cold healthy food choices (besides salad)?

I have 70 more days to go to complete this program. I know I can do it! The support and accountability group we have around us is amazing! What are you doing to improve your health and fitness? Are you looking for a new program that will get you to your goal?

“Decide. Commit. Succeed”. Is what our program is about and people are getting great results with the support network we have for participants.  There are programs for every level of participant from beginner to advanced.  From tai chi and yoga to muscle building, toning programs and intensive cardio.  We have room for you in our program to help you change your life if you are feeling ready?

I heard a quote recently that is really helping me a lot as I go along in my health and fitness journey.  The quote says “Focus on Winning the Day”.  This quote was a good one that woke me up to really focusing on being successful and doing my best for today so that you can be proud of what you have been able to accomplish today.   Sometimes if you focus too far in the future about what you “need” or “want” to accomplish over 3 months, it may be challenging to stick to the plan.   A daily goal of winning the day seems more satisfying and doable as I go along.  What do you think?

#decidecommitsucceed #programsforyou #superfood #fitness #support #athleticgrandma #over40andfit #NOWisthetime #wintheday