Helpful Tips To Stay Active & Sane This Winter

1. Practice Breathing & Meditation Techniques at least 10 minutes a day. Try using Youtube Videos, join online yoga classes, or simply plan some time for yourself everyday to focus on your inner thoughts.

2. Turn off the TV, Tablet,Phone, etc.- Do yourself a favor and unplug from all of your devices everyday for at least 30-60 minutes. Nowadays there is too much tech noise all around us. Take some time away from your devices and go for a walk outside and reconnect with nature.

3. Commit to Being Active Everyday- Set goals for yourself every week and try and reach them. For example, try going for a walk for 15 minutes everyday, or riding your indoor bike 30 minutes for 3 times a week. Be specific. This helps you organize your thoughts and focus more on the present moment.

4. Plan Local Excursions with Family- Try and get out of the house with your family a couple times a month. Plan some fun hikes, walks, or local road trips. Catch up with your family and do something everyone in the family would enjoy. Experience everything your local community has to offer.

5. Create a Supportive Team Around You- Make sure your surround yourself with positive and motivating people. With all the negative things happening in the world right now, there is no room in your life for people who don’t support your healthy lifestyle. Join online fitness communities on Facebook, listen to uplifting Podcasts, or start a community forum with like- minded individuals. Make sure you distance yourself from the naysayers out there.

When You Just Don't Wanna

We’ve all been there.

An alarm clock ringing too early.

Complete physical and mental exhaustion after a long day.

That moment when you simply can’t bear the thought of getting your workout in.

Those are the moments that we typically cave.

When we give ourselves permission to say “tomorrow.”

And the cycle repeats.

To make it even worse, it’s also usually the scenario that involves making quick, convenient, and often less than healthy food choices.

This cycle causes consistent weight gain, poor health, and months or years of shame and frustration.

It leads us down a road that can be incredibly hard for people to return from.

So, I want to tell you what will make all the difference when you have that experience of just NOT wanting to…

It’s doing it anyway.

Because hitting snooze and sleeping in or driving to the gym vs home after work is all a choice.

The key to serious success in most areas of life is feeling resistance and pushing through it anyway.

Because pretty much everything that’s going to give you life-changing results is hard work.

If it was supposed to be easy, everyone would be healthy, strong, fit, successful, in the perfect marriage, etc.

So, the next time that resistance pops up for you, OWN your choice, feel the resistance, and do it anyway.

Be The Change

Did you know that research shows that literally just taking care of your health for a few DAYS drastically improves your immune response?

That’s right – healthy food, getting exercise, sleeping enough, and managing your stress for even a few days shows positive impact on your overall health and ability to fight disease.

Given that we’re living in a time where people are more acutely aware of their health and immune systems than ever before, I want you to know that it doesn’t take years or even months to turn things around.

Although no one likes living in times of a global pandemic, my hope is that people begin taking their health more seriously than ever before.

From the food they choose for each meal to the amount they’re moving their bodies each day.

It’s so easy to let life pull you in every direction with its chaos and busyness.

The gift given to us in all of this is the opportunity to slow down. To prioritize what’s important.

And my hope for you and your loved ones is that, like me, you value your health more than ever before.

That we all step up to take care of ourselves in ways that will not only strengthen our immune systems for immediate times but so that we can extend our lives and increase the quality of them for many years to come.

Everything Is A Choice

Our choices every day grow us or slowly take us down.

I don’t believe that there are any neutral choices in life, really.And too often, over time we make enough of those small and seemingly insignificant choices that take us down.

We put off getting fit and healthy.We’ll quit the job that’s sucking our soul when the time is right.

We’ll leave that miserable relationship when the timing is *perfect*.

We have so many stories that we tell ourselves, but they’re all lies and it comes down to this…

IT’S EASIER TO BELIEVE OUR OWN LIES. Because when we believe the lies we stay small.

We don’t take risk. We stay in our comfort zones.

We appease our egos. And that’s FAR easier than the discomfort of growth and change.

So, if you are reading this and there’s more you want for yourself in any area of life, act now.Not later. Not tomorrow. Literally right now otherwise it’ll likely never happen.

And you’ll look back at the end of the year or next year or five years or ten…and just wish…

Wish the choices were different.

Wonder and yearn for what could’ve been if you’d made that scary decision.

But I promise you this, the more risk you take and the more scarier decisions you lean into, the easier they become.

More abundance comes into your life.

There’s more ease and less anxiety around big, life-changing decisions.

Simply, you create a fulfilling life and unwavering trust in yourself. And to me, that’s priceless.

So, what are you holding back on right now? What tough, uncomfortable decision do you need to make to move your business and/or life forward?

Are you listening?

No one likes the experience of feeling negative emotions.  Whether it’s stress, uneasiness, unhappiness, or disappointment – it just feels bad.

 And it’s supposed to.

 You see, negative emotions serve a purpose in our lives.  They are a CALL TO ACTION.

 When you feel those negative emotions coming up, carefully evaluate what they are occurring around.  What is causing you to feel that way?

 Negative emotions are there to drive you do something differently in life.  If you sit in your negative emotions and do nothing, they will linger.  If you take action toward changing the situation, you can exchange the negative feelings for positive ones.

 Let’s look at an example.

 People often come to Full Circle Fitness with negative emotions around their bodies.  They avoid mirrors, having their partners see them unclothed, or they feel a general need to cover up.  There can be shame, disappointment, self-doubt, or an array of other negative emotions.

 If nothing is done to change that body image, do you think those negative emotions will go away?  Of course not!

 But if that person takes action…if they come to us, engage in our awesomely positive and supportive community, change their eating, and ultimately, change their bodies, will those negative emotions change?  You bet!

 You can see it clearly when you look at before and after photos of people who have transformed their bodies.  You can see the obvious unhappiness in the before photo and the pride and confidence in the after photo – such an incredible thing to observe!

 Of course, negative emotions appear around every area of our lives.  The key is tuning into them, understanding that they are calling you to action, identifying the action you need to take to change the negative emotions, and finally, taking action!

So, I challenge you today to tap into those negative feelings you’re experiencing in any area of life.  What call to action are they giving you?

If you’re open to sharing, I would love to know.

Should You Watch The Scale?

We see it here at Full Circle Fitness all the time.  

 Someone has just joined us or is coming in for a reassessment and there’s the dreaded look when we ask them to step on the scale.  

 For so many people, that number has determined their mood, happiness levels, and even their personal value or worth for many years.

 We actually preach detachment from the scale, but at the same time, it’s important to have numbers by which to track progress, and the scale is one of those numbers that gives us data.

 One question that comes up a lot is why more weight isn’t lost when people are eating right and working out hard.

 Don’t get me wrong – when someone is significantly overweight, the scale should and will change drastically with the implementation of new and healthier habits.

 But for many people, the scale is slow to move.  It can be frustrating! But here’s why…

 It’s a simple matter of density.  No, muscle doesn’t weigh more than fat because a pound of fat and a pound of muscle will always weight the same.

 It just so happens that muscle takes up a lot less space.  In fact, fat can take up THREE times more space than muscle of the same weight!

 We’ve seen clients gain 5 pounds while dropping two dress sizes, and they’re STOKED about that!

 Many factors can also play into what the scale says on any given day, including hydration levels, muscle glycogen levels, stress levels, and for women, time of the month.

 So, if you’re feeling married to the number on the scale, be sure to take other body measurements, track clothing sizes, notice your strength gains, become aware of your energy levels after workouts, realize how daily mundane tasks are becoming easier,  etc. because weight is not the only measure of success!

A Love Challenge

Because February is the month of love, I want to offer a unique challenge to you.

First, I want you to write a list of the things you love about yourself.

About how you look…

About who you are…

About how you treat other people…

About what you’ve accomplished…

The list can be as long as you want it to be.

Side note: if you struggle with this, it’s even more important that you complete this exercise.

Once you’ve completed your list, I want you to stand in front of a mirror and read the list aloud, glancing into your own eyes so you can see and feel the truth of it all.

Deep breaths as you move through it without rushing.

Even feel free to close your eyes as you allow the emotion of those things you love about yourself to sweep through your body and amplify.

Do this every day for at least a week.

Feel free to add to the list at any time.

Until you do this exercise, you can’t imagine how powerful it will be.

So, will you trust me and do this?

I hope so.

Because loving yourself more is the key to making progress in so many other areas of life.

Let me know how this goes or what comes up for you once you’ve completed the exercise, ok?

I can’t wait to celebrate you. <3

When You Give It All Away

I can’t quite figure out when culturally we decided that giving all of ourselves away was the thing we had to do.

Whether you’re career-driven, a parent, or otherwise, the common thing is to give it all away – your time, your energy, and your attention – and leave nothing for yourself.

We believe it makes us good parents and spouses.

We believe it makes us the most dedicated workers.

But when all we do is help others and leave nothing for ourselves aside from an empty brain and a body completely drained of energy at the end of the day, no one really wins.

This isn’t to say you should shirk your obligations…that’s not realistic.

But reprioritizing your energy and attention is entirely doable.

Because the truth is that when you make the time for yourself to exercise, have alone time, and to eat well, everyone benefits.

You’re a BETTER parent and spouse.

You perform in your job BETTER.

You’re HAPPIER.

And when you’re happier, so is everyone else in your life.

Happiness is magnetic.

So is drained energy and stress.

The excuse is made far too often that we don’t have the time to do the things that fill us up.

But we all have 24 hours in a day – 24 hours is the great equalizer for humanity.

And you do get to choose (even if it feels like maybe you don’t).

So, what would fill your cup?

What would energize you and inspire you, resulting in being better for everyone else across all areas of life?

One of the things I find with my clients is that being part of the community I’ve built changes everything for them.

They’re finally able to commit to their fitness routine and eating healthier long-term.

Their energy rises. They smile more. They beam with confidence.

They become even more magnetic.

If this is something you know you need, click here or reply to this message right now so we can schedule a time to speak.

Everything is possible.

What do you want for yourself?

Ignore The Highlights Reel

Social media is an incredible platform that has brought humans from all over together and made the world a much smaller place.

It’s also a platform that has allowed people to build businesses, raise funds for charitable causes, and to spread social awareness…as well as many other things.

But the flip side of that is that social media has also created the perception that everyone’s life is more amazing than yours.

They’re more successful, have happier families, vacation more…

And what I’m here to remind you of today is the importance of ignoring the highlight reel.

When you see magical things happening for everyone else online, don’t fall into the trap of thinking that’s their reality 100% of the time.

With the explosion of social media, depression and anxiety have also dramatically increased.

It’s easier said than done, but comparing yourself to others is one of the most dangerous games to play…especially when you’re typically only getting the highlight reel.

My suggestion is to use the social media highlight reel to empower yourself rather than to compare yourself.

Is Susan crushing her New Year’s resolution in the gym while you’ve not gotten started yet?

Let Susan’s new-found dedication inspire you. Reach out to Susan and ask what she’s been doing. Even ask for her support and accountability.

Use the things that previously got you down or made you feel less-than for your greater good.

It’s not always an easy mindset shift to make, but it’s a powerful one.

6 Steps To Achieving Anything

One of the things I am most passionate about is helping people achieve things they thought were previously impossible.  The amazing thing about working with people in fitness is that once they start to achieve those “impossible” feats, it trickles over into other areas of life.

Someone who loses 50 pounds or conquers new feats of strength for the first time suddenly gets a promotion at work, gains the confidence to quit their job and start that business they’ve been dreaming about, or even leave a relationship that made them unhappy and wasn’t serving them.

It’s truly incredible to witness these total life transformations over and over again.  And I believe it comes down to following these 6 steps:

1.      Identify your impossible goal.  What’s that thing you’ve been dreaming about but haven’t committed to or verbalized?

2.      Commit to a deadline.  Write it down.  Make it non-negotiable.  Look at the goal and deadline every day.

3.      Reverse engineer the steps it’s going to take to achieve that goal.  Ask for support from a friend or coach if you’re not sure.

4.      Ask yourself “what will it cost me to achieve this goal?”  Will it cost money, time, or giving up things you enjoy like television?  Make sure you’re willing to commit to the cost no matter what.

5.      Ask yourself “who do I have to become to make this happen?  Do you need to become a morning person, more independent, or figure out a way to eliminate excuses from your vocabulary?  You MUST check in on yourself every day to ensure you are becoming who you need to achieve the goal.

6.      Find someone who believes in you and get them to hold you accountable.  Very few people achieve goals entirely on their own.  Having a coach to support you is one of the BEST things you can do.  They will give you honest feedback, help identify your blind spots, and help you strategize when you feel like your plan isn’t working.

Ok, now it’s your turn!

Give it some thought (or maybe you know right away) then share with me your IMPOSSIBLE GOAL!  It is only by setting, working toward, and achieving the “impossible” that we truly live an extraordinary life.