The Awesome Coaching Connection

 

Awesome coaching finds the awesomeness within the client and connects on deeper more personal level.

 

Helping someone find what’s fun and joyful in their life, and to chase it is what I feel makes an awesome coach.  From love, life, transition, job, moving nutritious eating, movement, and health habits as a path to living life with purpose, talking  about getting outside to play. About feeling good in your body, not ashamed or exhausted.

 

“Leadership is getting someone to do what they don’t want to do, to achieve what they want to achieve.”  Tom Landry

 

I believe an awesome coach helps guide clients on the roadmap to total wellness. While clients may be hesitant, I believe in taking their hand and offer to go in with them rather than shoving them forward alone. To be able to peer into what they truly want to achieve, even if they don’t even know it yet, is a remarkable feeling and requires communication and trust that is founded on knowing yourself first.

This currently is the task at hand - to do a fearless personal inventory of my own strengths, weaknesses, opportunities and threats will provide me, to do the pros and cons of what I am faced to decide. With a great first step in understanding what I bring, how I show up in the eyes of others and help me develop the confidence to be myself— to be unique.

 

Client-centered coaching

As a coach, I have been trained and have the experiential life experiences. But you are the experts on your own bodies and lives. You live in your bodies and experiences 24-7. I don’t. I understand that people have their own abilities and reasons for change. My job is to find and develop these. When you can identify your own limiting factors and then propose your own solutions, we have a recipe for sustainable, long-term behaviour change.  We tend to believe what we hear ourselves say -so, if you are able to create and describe a solution, you are more likely embrace the change.

 

Remember, it’s about making decisions based on what really works best for YOU - It is not based on what I think should work best for YOU. 

 

Here are some helpful ways to get you started:

Language is powerful ~ ask yourself the tough questions

• What things are most important to me?
• How does my exercise and eating fit into this?
• What sorts of things would I like to accomplish in my life?
• What would I like to see change?
• If things were better with my eating/exercise, what would be different?
• What have I already tried? What worked/didn’t work?

Imagine ~ visualize a new way of being

• Imagine I can…
• Imagine I am already…
• Imagine that I have the body and health I desire. What did it take for me to achieve it?

Breed success - focus on what worked in the past

• In the past, when as I successful with this, even just a little bit?
• How could we do more of that?

Speculate ~ think outside the box

• I wonder what it would be like if I…
• I wonder if we could try…

Change talk ~ put the shoes on

• In what ways does this concern me?
• If I decided to make a change, what makes me think I could do it?
• How would I  like things to be different?
• How would things be better if I changed?
• What concerns me now about my current relationship, job, exercise and eating patterns?

Assess readiness ~ time make the change

If you decided to change, on a scale of 1-10, ask yourself how confident are you that you could change, when 1 represents not at all confident and 10 equals extremely confident.  Keep dividing a large problem or challenge into small, manageable steps until you can handle it.

Generate solutions ~ plan next steps

• So, given all this, what do I think I will do next?
• What’s next for me?
• If nothing changes, what do I see happening in five years? If I decide to change, what will it be like?
• How would you like things to be different?

Bringing it all together

Now that you have some ideas for powerful coaching language to use, you have a foundation for change ~ apply them in some specific scenarios to move the change forward.

Fifty, Fit , Slim and Thriving.

Well seems I have crossed the threshold marinated in life's experiences - from youth, love and heartbreaks, travel and moving to other cities and countries, having a child and now find myself  facing - hot flashes, joint pain, anxiety, depression and sleep problems, out of work, grandkids and wondering whether to move to the beach while sitting at the clinic for more lab tests! 

Too many people are searching for a magic pill in this society that reverses youth above all else. It's sad that we have not found the way to honor the aging process and the wisdom and experience it brings.  The best advice I can give, that I myself adhere to is, making fitness a non-negotiable priority. “Like eating, breathing and sleeping.” Secondly,  it’s important to workout smarter as we get older. 

 

But being 50 is not the end for me being fit and energetic - same goes for any woman out there. Although it may take some patience, you can be slim, sleek and foxy into your mature years.   After the age of 50, you lose muscle mass at the rate of about half a pound per year — especially if you don't exercise to retain it. You are also susceptible to bone weakening, often caused by osteoporosis. Strength training and weight-bearing cardiovascular exercise, such as walking, jogging or hiking, can help you maintain bone density and prevent frailty. Exercise also helps reduce your risks for heart disease, and diabetes, helps control weight and even melts belly fat. 

 

But before you dive right in and take on the gym or a program. Assess your current level of fitness by looking at the level of activity that you do now; then increase the intensity, frequency and length of your workouts gradually over time. And before taking on any exercise program check with your doctor. 

 

 

 

Cardio

Walking is a good exercise for anyone at any age. Cardiovascular exercise keeps your heart healthy by lowering blood pressure and cholesterol, helps prevent diabetes and weight gain, and improves your quality of life through increased stamina and endurance. Equipment like the treadmill, stationary cycle, elliptical, stair machine or any other activity that actively elevates your heart rate such as dancing, hiking, or heavy housework and need not be intimidating.  When you find the courage to climb aboard aim for an intensity that increases breathing and feels challenging, but you're still able to talk or have a conversation, or about 65 to 75 percent of your maximum heart rate. If you are accustomed to exercise, challenge yourself with shorter bouts at 75 to 90 percent max heart rate.

 

 

Strength Training

It is imperative to incorporate resistance exercises into your weekly routine to prevent muscle loss and keep your strength up. Incorporate exercises that utilize all the major muscle groups of your body, which include chest, back, shoulders, biceps, triceps, quadriceps, glutes, hamstrings and abs. Choose a weight that will fatigue your muscles in about 10 to 12 repetitions in two to three sets.

 

                                            

Core

Training your core will help maintain your posture and balance, as well as keep your midsection tight and toned.  If you cant get to the gym, buy yourself a stability ball.

 

 

 

 

 

Every little bit of movement counts, so move, if even it's just a little. If you're too busy for a regular workout, look for opportunities to be in motion. It is never too late to start an exercise plan. You will see benefits at any age and improve your health and quality of life.

 

 

 

 

EQ or EI

 

 

 

 

Emotional Intelligence, or EQ  is your ability to identify and react to your own emotions as well as the emotions of the people around you.  Or Employment Insurance, known as EI, provides temporary income support while you look for work, or while you cannot work.

 

EQ, can be helpful when discussing your personal goals, connecting with the other employees, or creating a good reputation for yourself with the leaders in your organization and outside the workplace. Developing your emotional IQ can even help you in your non-professional relationships as well, allowing you to create better and more useful relationships with everyone.  EI, provides income support and compassionate care while you look for work in what can be an emotional and stressful time.

 

Over the last decade there has been a huge increase in evidence that emotional intelligence is an important factor in leadership. Numerous studies have shown a positive relationship between emotionally intelligent leadership and employee satisfaction, retention, and performance. But what if your people skills aren't great or the company you work for EQ isn't there either, and you have found yourself unemployed because of them. Any area of a business might fail when leaders and/or workers are less connected to their emotions.  People skills are almost always assumed to be a good thing. Search employment ads and you will find them listed as a qualification for a startling array of jobs. So it goes to say your EQ can help you navigate the social situations of the workplace, lead and motivate others, and excel in your career and help keep you from the EI lines.

  

"No one cares how much you know, until they know how much you care."
-Theodore Roosevelt

 

What Happens When You Have Low Emotional Intelligence?

 

Again, low EQ can cause a variety of problems in any area of a business. Some of the most common problems include:

• Negative Emotions - People effortlessly feel overwhelmed and controlled by a wide range of negative emotions, including anger, worry, shame, disappointment, fear and guilt.
• Negative Perceptions - Those who experience negative emotions often have negative perceptions. They might feel weak, under-appreciated and/or powerless.
• Behavioral Issues - People become incapable of keeping negative emotions in check, which results in behavioral issues such as uncontrolled outbursts and rash split-second reactions.
• Poor Communication - Effective communication doesn’t exist with people with low EQ. They are usually too closed off and self-centered to understand others or appreciate suggestions. They have difficulty expressing themselves. Low EQ often results in misunderstandings.
• Reduced Proactivity - Leaders and workers become less proactive when dealing with emotions, decisions and/or productivity. Reduced proactivity can lead to weak direction when communicating about projects and tasks.
• Lower Performance - All of the above factors results in poor individual and team poor performance. Employees also don’t work as fast, and they are more likely to make critical errors that slow down production.
• Weak Confidence - Workers and leaders become less confident and trusting. They start questioning their own abilities, and motivations. They also lose their faith in others.
• Damaged Credibility - People internal and external to a company start to have lowered expectations and lose confidence that a worker, leader, team and/or business can perform as desired.
• Higher Losses - Employees quit or lose jobs because of negative perceptions. Loss of loyalty often results in fewer senior employees, more employee turnovers and a company then loses money to hiring and training processes. Revenue losses occur as vendors and customers decide to not do as much business with the company.

How to Improve your EQ by working on these 4 attributes.

1. Self-awareness – You recognize your own emotions and how they affect your thoughts and behavior. You know your strengths and weaknesses, and have self-confidence.
2. Self-management – You’re able to control impulsive feelings and behaviors, manage your emotions in healthy ways, take initiative, follow through on commitments, and adapt to changing circumstances.
3. Social awareness – You can understand the emotions, needs, and concerns of other people, pick up on emotional cues, feel comfortable socially, and recognize the power dynamics in a group or organization.
4. Relationship management – You know how to develop and maintain good relationships, communicate clearly, inspire and influence others, work well in a team, and manage conflict.

Developing emotional awareness

Whether it’s the Donald from The Apprentice or Donald Trump The President, these eat-the-weak-for-breakfast-types seem to be as powerful as ever.  It might be worth noting those big corporations also promote leaders for their knowledge and tenure, rather than their skill in inspiring others to excel using EQ.  President Donald Trump and other leaders may sell themselves short by selecting leaders who aren't well-rounded enough to perform at the highest levels for the long term = just saying!!
 

If you haven’t learned how to manage stress, it’s important to do so first. When you can manage stress, you’ll feel more comfortable reconnecting to strong or unpleasant emotions and changing the way you experience and respond to your feelings. You can develop your emotional awareness by learning to be mindful that helps you to get in touch with difficult emotions and manage uncomfortable feelings.

 

#EQ #emotionalintelligence #EI #selfawareness

 

 

http://www.refreshlifecoaching.com/

 

Confused Over What to Eat??

Common sense is surprisingly rare in nutrition, and there is way too much nonsense going around in nutrition. 

 

People don’t seem to agree on anything and trying to make sense of it can be overwhelming. I am not a dietician or nutritionist nor would I ever claim to be one, however… eating healthy does NOT have to be complicated if you keep a few things in mind and ask yourself, "is this something I can live with and maintain?"  If it is so strict and you cannot see yourself incorporating the food or plans into your daily life, then the answer is, NO.  You are asking for trouble and setting yourself up to fail - your health and nutrition is more about a way than what you weigh. 

 

 

Obesity and heart disease have been eating their way into our lives as two of the biggest health problems in the world and it seems clear that diet has a lot to do that. And for some reason, the health authorities started blaming them on natural foods like red meat, eggs and butter! These natural foods have been in our diets for thousands of years, while obesity and heart health problems are relatively new. Wouldn't it make more sense to suspect all the man made packaged goods, such as all the processed foods, added sugar, refined grains and vegetable oils??

4 simple rules to lessen the confusion:

1. Eat, foods that contain protein, carbohydrates, fats that are macronutrients.  Our bodies require others nutrients as well, such as vitamins and minerals. However, these are needed in much smaller quantities, and thus are referred to as micronutrients. Eating macronutrients in proper balance too, for example 25% fat, 25% protein and 50% carbohydrates - ask a dietician what is the best carb, fat protein breakdown for you.  Being in a nutritional balance means that you consume just the right amount of calories, macronutrients and micronutrients from your diet. Maintaining a stable healthy weight, having low blood cholesterol and healthy blood-pressure levels are just a few signs of being nutritionally balanced.


2. Get foods from different categories: meats, fish, poultry and legumes, dairy, whole grains, fruits & vegetables, healthy fats/oils - olive oil, coconuts, avocados, nuts and nut butters. Each food type has a recommended amount that you require daily and try to balance these foods. 


3. Foods contain a certain amount of calories and based on your BMI -  BMI is a person's weight in kilograms (kg) divided by his or her height in meters squared - you can determine whether you are underweight, normal weight, overweight, or obese. Calories in, must equal calories burned or you will gain or lose weight.  Simply put the calories needed to maintain your weight are equal to the BMR value. 
• underweight (BMI less than 18.5)
• normal weight (BMIs 18.5 to 24.9)
• overweight (BMIs 25 to 29.9)
• obese (BMI 30 and over).
 
4. Eat food in correct portion sizes, what you eat vs. what you should be eating. If you do not recognize correct portions anymore, you need to figure out a way to recognize them and make sure your portions are not distorted. 

Eating food need not be confusing and should bring us joy! Figuring out how much you need to eat, making wise food choices - from natural food sources and staying physically active are simple ways to avoid the nonsense maintaining a healthy weight.

 

#nutritionthursday #eatwise #cleanfood

 

 

http://www.refreshlifecoaching.com/coaching-specialities/

Getting Over the Hump!

Mind Over Matter

5 reFre5hing Ways to Get Over Hump Day!!

 

RE-Connect.

Could hump day be the day not to plan anything special; in fact, don’t plan anything. Hang out, go for coffee, read, watch a favorite TV show with your BFF, GF,BF, your family or go solo to reconnect with yourself. Relaxing together or alone, gives us something to look forward to during the week and helps us get re-energized for the rest of the week.

 

 

RE-Charge

Often we find ourselves dragging by mid-week because we haven’t done anything physical. Recharge your batteries by going for a walk, hiking, snowshoeing, skiing, skating, taking a jog, practicing yoga, doing strength training, or simply getting out in the sun. Better yet, stay recharged by making exercise it a regular habit.

 

 

RE-Duce.

Sometimes hump day is made extra difficult because of all the clutter in our lives. Clean up your workspace. Throw away anything you don’t need. De-clutter your life and hump will be less of climb.

 

 

RE-Focus.

On Wednesdays I take 10-15 minutes to re-examine my priorities for the week. Refocusing on what matters most creates instant energy!

 

 

RE-Juvenate

Some days life's journey feels insurmountable, more like a mountain than a hump.  But, when we reengage with our dreams and those things in life that bring us joy, we are rejuvenated and hump day feels more like a bump than a mountain. The journey of life we travel on has so many benefits that when you love what you do…there are no hump days!

 

How do you get over the hump?



#reconnect #recharge #reduce #refocus #rejuvenate


http://www.refreshlifecoaching.com/work-with-me/
 
 

 

Personal Trainer or Life Coach?

How do you know which approach is best for you?

Do you have difficulty exercising on your own or  your ways of doing things, old habits and patterns continually interfere with reaching your  goal, in the gym and elsewhere?  Maybe you have an interest in using physical activity for personal development or to achieve life balance? Could be that personal fitness training may not be enough and life coaching or lifestyle fitness coaching needs to be considered.

 

Lifestyle fitness coaches work to encourage clients to use training and sports to build behavioral skills for use at work, at home or in their social lives. This specialty is particularly relevant to fitness professionals because it is founded on expertise in sports and exercise science. People trained as lifestyle fitness coaches develop communication competencies parallel to those of professionals trained as life coaches, but lifestyle fitness coaches choose to specialize in issues that arise from, or can be related to, the world of sports, fitness and health.

Distinguishing Coaching and Training Models

 

Clients who hire life coaches or lifestyle fitness coaches rather than personal fitness trainers are likely to encounter different work methods and communication techniques. For one thing, life coaches tend to identify relationship building and communication as their principal domains of expertise. They may attempt to bring about client stories, strategize, and provide motivational and supportive messaging.  Life coaches generally prefer to encourage clients to come up with their own answers by using powerful questions that challenge and confront client self-perceptions and self-limiting beliefs.

• a process of inquiry and personal discovery to help clients develop awareness and a sense of responsibility
• identification of realistic goals
• a strong focus on action
• strategies, structures, feedback and support to move forward the with the action

Personal training may have some similar elements, but the scope of work is likely to be narrower.  Personal fitness trainers typically rely on instructions and technical information and have a more hands-on approach, guiding clients through exercises and training processes. Though communication methods that build rapport and trust are important, trainers are more likely to define their roles in relation to education in biomechanics and physical training techniques.

Knowing that coaches and trainers rely on different skill sets and ways of connecting with clients sets the stage for answering our central question of which model works best for you? What needs to be added to this discussion is an understanding of the client. Clients who have worked with life coaches describe self-empowering life transitions. They speak of feeling guided rather than directed, motivated rather than pushed, and supported rather than dependent.

Learning how to use weight machines and how to do different exercises, with generally positive experiences where you enjoyed the training, might just be all you need to create a lifestyle change and good habits. But, if you  just wish you could continue so you would be sure to exercise, developing behavioral competencies may also be needed support for managing a life transition.

Determining exactly what clients need and what expectations they have of professionals they plan to hire providing training guidance alone on machines and equipment or programs may not lead to their developing self-sufficiency and sustained commitment. This is probably one of the strongest arguments for using coaching models within health fitness settings.

Whether you are looking for a personal trainer, or life coach or both,
ReFre5h Life Coaching www.refreshlifecoaching.com will help to find the best fit so you can make the changes you desire.

#refresh  #restart #lifecoaching #lifestylecoach #lifeskillscoach

Family and Fitness

 

 

 

Just maybe Family Day would be better as Family Health & Fitness Day?!?  One way to maintain our well-being is participation in health and fitness activities not only as an individual, but as a family

I heard the other day on the radio that families are just "chillin" on the down days because they are so busy, running around doing activities.  That is all great, but when we find yourselves gathered as a family, we are  busy on  computers, iPods, iPhones, iPads, and anything else with a screen! Turns out being too busy just isn't an excuse to not workout, it is a code word for I am not interested or we have no control over our time ~ time with one another and our families!

So its time to get up and get moving - together.  I could rant on about the culture of entitlement we are mired in but I won't, but it begs the attention - for another day!

I like The Things to Canada
http://www.todocanada.ca/things-to-do-calgary-this-weekend/
website for things to do!  It might be a wintery day but there is always something happening...lots to do in any home town in Canada.

• Ice Fishing
• Snowshoeing
• Skiing or Snowboarding
• A walk in the trails bird watching
• And there is always plenty to do indoors as well.
• Swimming
• Visit the museums
• Indoor rock climbing and trampoline parks
• The Movies!
• Indoor Go-carting

These are just some of the activities you could participate in as a family.  I think Family Day could be Family Health & Fitness Day, dedicated to promote family involvement in physical activity and healthy living. Across the country, local organizations could host health and family fitness events at schools, parks, hospitals, malls, gyms and other community based locations.

 

However you decide to celebrate, be creative, have fun and be actively involved in your family’s health and fitness! What healthy activities will you and your family participate in to honor Family Day? Share your plans below.

 

#familyday  #fitfamily #thingstodo

 

www.refreshlifecoaching.com

 

Train Your Brain 101

Train your Brain 101

If you have a goal this year to be fit by spring you need to also train your brain!  Your success starts with how you approach your training and the way you think!  All too often, "tomorrow" will be the day we hit the ground running with these big plans to drop weight and be fitter and leaner and more effective in our lives.

This is usually something we do with a sense of dread, as if we are pushing a rope up a hill. Whatever the chosen route of diet or exercise, we have already decided before we even lift our first weight or walk our first 5k, that it will be no fun, and that ultimately, as in other years, it just won’t work. But this year and that this time will  leave all that behind and embrace a new approach and win the uphill battle!  

 

And you can! It starts with changing your mind.  Changing your mind will change your body. It is a new way of thinking, and the only resolution you need make is to alter the way you think about your body and about exercise, and then enjoy the results.

 

You may think the way your mind works has little to do with starting a new exercise regime - wrong! It has everything to do with your approach to this annual problem because, as Einstein may or may not have said, insanity is repeating the same action over and over and expecting different results – in this case, starting another unsustainable diet and exercise regime in the new year, getting a short-term improvement, then sliding back to old habits and before you know it, Easter is here and you have been eating chocolate Easter eggs and bunnies to your hearts content!  

 

Change the way you think about exercise and you will be on the way to a long-term, sustainable lifestyle change which will be of immense benefit for your health and wellness both physical, mental and emotional!

 

Think smarter!

 

1. Learn to say you can do it - Whatever change you want to make in your life, you need to get your mind into the right place first.
2. Understand you can always change the way you think - you have control over your mind, you can always choose a different thought, and that will affect how you feel about things.
3. Appreciate the things you can do instead of focusing on what you can't -Find a spark of happiness and build on that.
4. Challenge negative thoughts -get in the habit of changing your negative thought as they pop in your mind and challenging it as if you were supporting a reluctant friend
5. Be your own biggest fan - choose to be kind to yourself and encourage yourself as if you there for your best friend
6. And let go of your ego -You don’t have to leap in and try to do the hardest version of any exercise, then beat yourself up when you find it difficult.

Will you say, "I wish I had", or "I am glad I did"?

#mindovermatter #thinksmarter #trainyourbrain

www.refreshlifecoaching.com

 

 

What Goes In Must Come Out!

What goes in must come out...means exactly what it seems. A simple and common proverbial phrase, arguing what goes up must come down, all the same.

Although health and wellness is something I have always prescribed to and something I am deeply passionate about, I have not always walked the talk.  Yip, I like many prescribed to less is more and bad nutrition, little sleep and stress.   Eventually, it caught up with me and I was diagnosed with Hashimotos Thyroiditis.  The most common cause of low thyroid today is this autoimmune condition and like all autoimmune disease, the main feature is the production of antibodies that attack the healthy tissue of the body. In this case, thyroid peroxidase antibodies and or thyroglobulin antibodies are created against the thyroid.

I don't want to get into hashimotos or the disease, I have learned by doing elimination diets and journaling and talking with professional practitioners how to manage my thyroid, hashimotos affects 20% of women in Canada and the US and that it can be reversed.  What I think is important to mention is that while we are constantly bombarded with ways and means to get healthier physically, our health is tied to our emotions, our mental wellness, and our nutrition.  Take stock of what and how you are living your life.  I encourage you to reach a state of well-being through natural means. And look at the connections between physical, nutritional, environmental, emotional, mental, and spiritual needs. Learn how to incorporate cleaner more holistic healing into your everyday lifestyle to achieve a more balanced approach to health and wellness.

I learned an important lesson, that I only have one body and to prioritize my health. I try everyday to eat better, to sleep better to get moving and stop being hard on myself.  I think we react to restore our health, instead of making conscience proactive choices about what we put in our bodies and knowing the cause.  What we do is react to our illness or ailment once it shows up on the outside, whether it be headaches, or weight gain, or bad a complexion or god forbid worse.   Our body is our most valuable asset and we ourselves ought to take pride in it and take care of it.

Focus on consuming more whole foods, ditch the middle isles of the grocery store where there is convenience and sugary foods.  Convenience = easy.  Nothing worthwhile is easy.  You are worth the effort, you will start to heal, feel more energy, sleep better, think more clearly, proving what you put in directly affects what comes out!  Lifestyle choices really do have immense power over our health!


Chia Cherry Smoothie Bowl recipe I like - this smoothie bowl combines antioxidants rich cherries and pumpkin seeds, a super food source of zinc which is great on winter days to boost your immune system.  Quick and easy, this meal in a glass or bowl will give you the nutrients you need for a good start to your day! 

Serves 2

SMOOTHIE INGREDIENTS

• 2 cups coconut milk or other nut milk
• 1 cup frozen tart cherries
• 1/2 cup pumpkin seeds
• 1/2 cup oats
• 1 frozen banana

DIRECTIONS

• blend smoothie ingredients and pour into glass or bowl

TOPPINGS

• coconut flakes
• chia seeds
• pumpkin seeds

Nutritional facts: 670 Calories, 20g protein, 38g carbs, 72g fat - good fats!

#eatclean #Thursdaynutrition #healthyeating

www.refreshlifecoaching.com

Active as Kid, Active for Life

Physical Literacy when I was a kid wasn't a second thought....you opened the door ran outside and played until your mum came looking for you at dinner time.  And, when you were done, you went right back outside for more.  

In fact, we were encouraged to go outside, to move and to go play. Doing so, built confidence and the love for movement and activity for life.  It also developed great life skills, such as leadership, and team work, sportsmanship, as well as values, and character.  Good physical and mental health is something we all value highly for our families, friends, ourselves and our community as a whole. The other bonus now, as a an aunt and grandmother is, I am fit and healthy and have the energy to play and inspire my granddaughters, and nieces and nephews to do the same. Physical literacy can be a gift shared between generations.

If outdoor play and education matters to you, join others in your community and find ways to get active as a group.  You and your kids, and your kids kids will be better for it.

It’s effortless to get involved, regardless of whether you’re a teacher, parent, aunt, uncle, grandparent or active organization. You can share the spirit using the power of social media, start a conversation with your child’s school community.  Spending time playing and learning outdoors is essential for a happy childhood and helps children learn essential skills and adults stay young and vibrant. In fact, basic movement skills like running, jumping and climbing can be developed with a sense of adventure and in the natural environment.

Encourage more people to cycle more often. You could set up or promote weekly cycle tours, cycling taster sessions and local cycle events in your neighbourhood with kids and adults.  Make it a weekly or monthly event and celebrate at the end of each week with a BBQ of healthy food from local suppliers. 

Encourage people to walk more often. Consider setting up or promoting weekly health walks, health walk taster sessions - stops at the new coffee shop, gardener or cookery and local walking events. Create initiatives like Living Streets or Walking for Health.  Even someone like Nana would like a walk in the sunshine! 

Promote leisure services and various physical activities available in your local area. Contact your local authority for what is currently available in your area.

Set up or support local gyms, yoga, pedal pushers, family friendly tournaments - hockey, football, golf or any other locally popular event which also promote exercises and wellbeing.

A class in the grass sounds like a day well spent!

#kidsgetactive #parentsgetactive #communityactive

www.refreshlifecoaching.com

 

Feel the Love - Workouts Inspired by Love

❤

Pair up, slim down...get busy!

Happy Valentine's Day everyone!!

I thought I would attempt to inspire workouts for couples on the LOVE DAY!

 

The Gym is a playground and a great place to meet someone special. Lets say that you do and you fall in love. And you soon find yourselves in a comfortable routine, and suddenly, your waistline expands beyond recognition from pizza dinners, movie marathons on the couch and perhaps a few too many bottles of wine!

 

The good news in all of this is that working out with your spouse, or your best friend, partner or co-worker can actually be more successful than trying to get in shape alone. People actually perform better when working out with a partner, and working out with a partner increases your motivation, accountability and consistency as well.

 

Before committing to a workout partner, make sure to talk about your shared goals, schedules and workout style. If you are an avid runner seeking to train for a marathon might you might not be the best match for a yogi looking for mindful flexibility training.

 

If possible, look to someone like personal trainer or coach to start you off with proper form, a progressive and safe routine, and the know-how to help structure a program tailored to your fitness goals. You may also want to invest in a tracking tool, to keep track of your levels of physical activity, nutrition and sleep.

 

And if you are one of those people who need motivation, try making a friendly bet with your partner, such as who will lose the most weight, run the fastest mile or do the most push-ups at the end of 3 weeks (a typical period during which early exercise adaptations occur) of consistent workouts together. If you and your partner can reach your goals even faster with the motivation of some fun and healthy competition.

 

 #pairup #slimdown #getbusy