Begin Wellness Coaching

From good to great in exactly 45 minutes.

So, what’s the main difference between picture 1 and picture 2?

We did six highly specific exercises with resistance bands that I purchased off amazon for $45.

The main areas that Anna needed to prime for improved mobility and control were knee flexion, hip flexion, hip internal/external rotation, shoulder internal/external rotation.

We started from the ground up.

Lying banded hamstring curls
Lying banded internal rotation pulses
Lying banded external rotation pulses
Lying mini band sprinters
Shoulder external rotation
Shoulder internal rotation

The end result was a drastic improvement in mobility and stability at the bottom of the squat. The biggest feedback was how painless and comfortable her squat became.

Step 1. Discover why your brain is limiting your body's ability to move freely.
Step 2. Convince your brain to allow your body to move freely.
Step 3. Be blown away by what your body is and has always been capable of doing.

Take a deep breath.

“People overestimate what they can accomplish in a year and underestimate what they can accomplish in a decade”. - Tony Robbins

Take the time to breathe, to smile, to laugh and for goodness sakes stop being so damned hard on yourself. You aren’t perfect and you never will be, so stop demanding perfection of yourself.

As a society, we are addicted to putting undue pressure on ourselves. The pressure to succeed, to grow, to learn and to be better than everyone around you has become an unhealthy addiction.

Not only is the resulting stress slowly killing us through the many afflicting forms of hypertension, but it’s causing us to miss out on the joys of life along the way.

Absolutely, get s**t done. Take care of business and crush your priorities. Ignoring your responsibilities won’t lead to less stress that’s for sure.

I’m only asking that you stop and enjoy the fruits of your labour along the way.

Don’t wait until you’re dead to live.

Today’s challenge.

Do something that 5 year old you would have done for fun.

Personally, I’m about to start a pillow fight with Kat. What will you get into today?

**Update: I definitely lost the pillow fight.

Manage your pantry, manage your health.

You already know how to eat well intuitively, that’s not the issue.

We’re creatures of convenience. We need calories, and so we subconsciously seek out the most calories for the least amount of effort. That’s a fine strategy in 10,000 BC, but what about today?

The most effective strategy is to make it as inconvenient as possible to go for convenience foods. If it’s on your shelves, in your fridge or in your freezer, it’s too convenient.

Totally restricting your diet and avoiding certain foods at all costs is not the answer and has the potential to spiral into a full blown eating disorder rather quickly, or at least late night binging.

What I’m talking about is establishing a set of rules to make it easier to make the healthy decision more often than not.

Here’s what that process should look like:

Craving for unhealthy food.
Physically go and pick up the food yourself and if it's within reasonable distance, walk there.
Throw out any leftovers, do not pack them up for later. (bonus is that you’ll naturally order smaller portions)

Side note: Strategy for Drive Thrus

Pack a lunch, and...
Keep your wallet in the back seat.
Keep spare change up front for your drive thru coffee, but not enough to tack on the donut.

So, here’s my challenge for you today. Take a good look at your pantry, fridge and freezer. Score yourself on a scale of 1-10, 1 being wildly unhealthy and 10 nothing unhealthy in sight.

Here’s our kitchen score:

(8) - (freshly baked rack of 200+ CookiesbyKat)

=negative 6432.

How would you score your kitchen?

I’ve been told recently by somebody close to me that I’ll never become a successful online trainer.

I happen to agree.

The assessment was that the key element that the wealthiest trainers share is the ability to narrow in on people's vulnerabilities and simply take their money. There are so many training programs out there that make incredibly bold promises like 6 pack abs in two weeks and they make a killing. Yet somehow nearly two thirds of Canadians are overweight or obese according to Statistics Canada.

For me, it’s far more personal. Health and fitness gave me my life back and helped to slowly sew a smile back onto my face.

Here’s the thing, being overweight is hard. Dealing with chronic back pain is hard. Suffering from depression is hard. Having zero confidence in yourself is hard. It is so much easier to enjoy your life and feel good about yourself when your body is working for you and not against you.

I know it because I’ve lived on both sides of the fence.

I have no interest in taking people’s money in excess of what I need to live a comfortable life. I simply want to reach out a helping hand to anyone who is truly ready to make the climb over onto the other side of the fence like I was four years ago.

I won’t make you any promises of six pack abs in two weeks. I will however do everything that I can to be a knowledgeable resource, and a supportive friend that helps you to build your life into something you’re proud of.

Let me know if anything I said above resonates with you in the comments below or send me a personal message. I’ll be glad to answer any questions you have and do my best to lend a hand in any way that I can.