Inspire Worthy

Free Printable Workouts

2015-03-28T12:18:00.003-07:00

I'm a big fan of customizing things to fit your needs....and what could be more customizable than designing your very own (FREE!) Printable Workout routines?

Workouts can be designed based on the Muscle Groups you want to target or based on the equipment you have available.

Click Here to build custom visual workout plans for home and gym to print and share!

Don't care to make your own - just want to get started?

Click Below to Print Today's Workout:

Enhanced Scientific 7-Minute No Weights Workout

Flat Stomach Belly Fat Blaster

Ultimate No-Equipment At Home Workout Pack

Six Pack Abs Core Strength At Home Workout Pack

15-Minute At Home Full Body Burner

Advanced 7-Minute Workout

Bikini Body Toning & Slimming Gym Workout Pack

Massive Mass Muscle Building Gym Workout Pack

Full Body Gym Workout Pack for Beginners

Love Handles & Muffintop Melter Gym Workout

Ultimate Full Body Dumbbell Workout Pack

Fat Burner Body Weight HIIT Workout Pack

Toned and Strong Arms & Shoulders Gym Workout

Full Body Swiss Ball Workout

Upped Body Sculpting Gym Workout Pack

Older Adult Mobility & Strength at Home Workout Pack

Essential Full Body Kettlebell Workouts

Slim, Toned & Sexy Lower Body Gym Workout Pack

Dumbbell Workout For Teens

5K Prep Gym Workout Pack

Massive Pecs Chest Sculpting

Daily Quickie Home Workout for Guys

Exercise Cards

2015-03-28T12:14:00.002-07:00

Exercise Cards

In the spirit of getting fit and staying motivated 'Anywhere' & 'Anytime' - use a pack of these exercise cards both at home and on the go!

Throughout the day, pick a few cards and then use that as a creative challenge to see how you can fit similar workouts into your day.

Click Here to Order

...Did you pick a lunging exercise card? 'Accidentally drop' a few things throughout the day and then lunge down to pick them up.

Not only do these make for fun challenges - but they get your blood moving a bit faster - helping you feel more alert and making you more productive at work....

...Also, doing or even just thinking about these exercises throughout the day keep your mindset in 'exercise mode' and will get you revved up to do a more extensive workout as soon as you get home!

Click Here to Order

Above all - Make it fun! After all you are FAR more likely to stick to an exercise routine that you enjoy!

Tip: Pick out a card to do between each commercial of your favorite show in the evenings.

....Also, be on the lookout for more upcoming Anywhere Anytime Exercise Blogs that will give you additional fun ways to use these cards!

Click Here to Order Today

NOTE: These make a great gift for anyone who loves to exercise, or even someone who DOESN'T love it but needs a bit of help to get started!

Stop Wearing Your Pajamas to Work and Eat Right

2015-03-25T17:20:00.000-07:00

Life is all about priorities. We are faced with thousands of choices every day and it is those choices that prove where our priorities lie. For example: what did you choose to wear today? How many factors did you take into consideration before you chose your outfit today?

Before choosing that outfit you most likely considered:

• Your schedule

• The temperature

• The weather

• The jewelry or makeup you planned to wear

• The clothes that were clean vs. the ones that were dirty

• Other outfits you wore recently or plan to wear soon

• The people you will be seeing or those who will be seeing you today...etc.

While it may have only taken you 10-20 seconds to make these decisions, they are all still elements that factored into the outfit you chose.

Even though it's obvious that we weigh all aspects of a large decision (new house, new car, etc.) we rarely give conscience credit to the more subtle decisions that face us on a daily basis. We don't look at the smaller choices in relation to their larger impact.

Back to the clothing example...It would take one small decision to choose to wear pajamas to work every day. But what is the larger impact to that decision? Looking at the big picture - what is it people would think of you? They may think that you are lazy, obstinate, or rebellious? It would likely change the way people act toward you or lead to write-ups or even the loss of your job. Small things really do add up to have a large impact.

Now, let’s apply this same concept to food. While it’s true that running out the door without grabbing anything for breakfast isn't going to be a life-threatening problem...how long before it becomes a habit? What does that habit then lead to? Do you end up grabbing the wrong snacks later because you are hungry and they are available? Or, without revving up your metabolism, do you skip meals for the rest of the work day and then over-eat in the evening?

Being prepared and then grabbing the right things to eat should become as habitual as picking out your wardrobe. While we never intend on eating wrong, we do tend to write eating off as one thing that isn't a necessary priority the way other things are. While we can’t avoid taking care of the kids, work, bills...etc, feeding ourselves properly is the one thing we can shrug off. When we’re running late, eating is the one thing that you can avoid as in, “Oh, forget that, I’ll grab something later.” Even though we often have every intention of fixing these problems, (Ex: ‘Tomorrow I’ll be sure to get up earlier so I have time for breakfast.’) Tomorrow brings new challenges and often we make the same decisions we did today.

Think of skipping breakfast as if you were you saying: “Oh, forget getting dressed today. I’m in a rush and just don’t have time. I’ll wear my pajama’s today and try get a better head start so I can get dressed tomorrow.” Just the same way that intentionally or unintentionally wearing PJ’s to work over and over again can have big impact - so can making the same wrong food choices and eating decisions over and over again. Small decisions very quickly add up to big consequences and soon the scale and your motivation suffers.

Before you can pack your fridge, your lunch and finally your body with the right things, you must first change your priorities. Once you re-frame your mindset to accept that food choices are not the one place in the day where you can ‘drop the ball’ that will lead you to see where the true problems lie....

...For example: perhaps you are leaving too much for yourself to do in the morning and should pack up a breakfast or lunch for yourself in the evening. Remember, giving yourself a pass on making a healthy food choice is not truly the ‘indulgence’ or the ‘stress relief’ it seems to be at that moment...remind yourself how over time, these decisions lead you to feel guilty, unaccomplished and begin to affect the scale and your health.

Because you know that you always take care of the things in your life that are priorities, those bills, the kids, your job, no matter how much extra time one or another may demand each week - eating right isn't something you actually ‘can’t handle’; it’s simply something that needs to be added to the list of priorities so that you make the time for it.

If you can prioritize eating all of the small daily habits necessary for weight loss the same as you do showering, brushing your teeth and getting dressed, weight loss will become just as much of your daily successes as any other. - Remember too, once you are eating properly, you feel that much better leaving you far more productive the rest of the day!

Above all, keep in mind: it’s not eating healthy or consistently that is hard - it’s revising your mindset and your priorities to remember that it’s something you want to do, something you need to do and something you CAN do!...It's learning how to stop running out the door in your pajamas!

Too Much of a Good Thing - Are You Getting Too Much Vitamin D or Calcium?

2015-03-19T06:10:00.000-07:00

Vitamin D and calcium are essential to bone health however there is such thing as ‘too much of a good thing’. After a number of recent articles brought the ‘enough vitamin D and calcium’ question to light, many people went out and purchased supplements to boost their intake of these vitamins.

The problem is, too much Vitamin D and calcium can lead to kidney stones or heart disease.

So how much do you truly need?

The answer starts with three questions.

What are the levels of Vitamin D and calcium in the food and drinks you currently eat and drink?

What is your family history of broken bones?

What are your other current habits that affect your bone health and/or vitamin intake*?

*Remember, the body gets most of its Vitamin D, not from food, but from the ultraviolet B radiation in sunlight.

According to the National Health Institute, recommended intake of Vitamin D and Calcium are as follows:

Infants 0 to 6 months

Infants 6 to 12 months

1 - 3 years old

700

4 - 8 years old

1,000

600

9 - 13 years old

1,300

600

14 - 18 years old

1,300

600

19 - 30 years old

1,000

600

31 - 50 years old

1,000

600

51 - 70 years old

1,000

600

51 - 70 year old females

1,200

600

71+ years old

1,200

800

14 - 18 years old, pregnant/lactating

1,300

600

19 - 50 years old, pregnant/lactating

1,000

600

*For infants, adequate intake is 200 mg/day for 0 to 6 months of age and 260 mg/day for 6 to 12 months of age.

**For infants, adequate intake is 400 IU/day for 0 to 6 months of age and 400 IU/day for 6 to 12 months of age. (Source)

If you decide you need more of either of these supplements, consider dietary choices rather than an over the counter pill that could give you levels that are too high.

According to the National Health Institute, some good sources of Vitamin D include the following:

Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources [1,11]. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3 and its metabolite 25(OH)D3 [12]. Some mushrooms provide vitamin D2 in variable amounts [13,14]. Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet light under controlled conditions are also available.

Foods that are high in calcium include:

Yogurt
Cheese
Milk
Tofu
Salmon
Collard Greens
Molasses

One way or another remember that there is no substitute for health living and a healthy diet. Supplements are a great choice in a pinch or to keep levels balanced or raise them if they are too low but you should always start by ensuring your diet gives you as many vitamins and nutrients as possible. This will keep you feeling strong and full of healthful energy!

Spice it Up to Slim it Down!

2015-02-12T02:31:00.000-08:00

This Valentine's day - spice it up with your honey more ways than one! If you're a fan of hot, spicy foods - order these up to give your metabolism a boost and help fight body fat!

Research conducted at UCLA proven that hot peppers can help people to lose weight due to an active ingredient called capsaicin (sometimes spelled capsaician) that increases energy expenditure, deters fat cell growth and reduces food intake.

Capsaicin works by binding to nerve receptors and sending fat-burning signals to the brain. Even mild peppers contain enough of these compounds that they can help to eliminate up to 100 additional calories per day.

The amount of capsaicin delivered in a pepper is rated in units on a scale called the Scoville scale. The higher the unit and generally the hotter the pepper, the greater the concentration of capsaicin can be found in the pepper.

Now – for those who are not pepper lovers or hot sauce fans, there is good news! Capsaicin comes in a pill format that works the same way, yet without the unwanted burning sensations!

Capsaicin capsules many not be found at your local GNC or Vitamin Shop but there are many places where they can be ordered online. The pills may be taken daily, with the dosage dependent on your weight and weight loss goals. These pills have also proven to have accumulating effects, so they continue producing greater results over time.

Other foods that help to rev up fat burn include cinnamon, bay leaves, garlic, and cloves.

...And if you thought the title of this article meant to 'spice it up' in a more sensual way - go for it! That burns plenty of calories too!!

Change When You Eat to Lose More Weight

2015-01-16T09:11:00.000-08:00

It's not always about WHAT you eat, but WHEN!

Timing of meals is just as important as the calories eaten! I tell clients this day in and day out but below is some good ol' fashioned PROOF:

Studies performed at Brigham and Women’s Hospital, and published in the International Journal of Obesity reveal that the timing of meals eaten has just as much influence on weight loss as what is eaten.

In an article published at Natural News:

Study author Dr. Frank Sheer noted, "This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness."

In the study, 420 overweight participants followed a 20-week weight loss treatment program. The participants were divided into two groups; one group, which ate their largest meal before 3 p.m. and another group which ate their largest meal after 3 p.m.

To keep the study fair, both groups had similar calorie intake and expenditure, both had similar appetite hormones (ghrelin and leptin), and both groups had similar sleep patterns.

Interestingly the study revealed that:

Late-eaters lost far less weight than early eaters
Late-eaters had lower insulin sensitivity
Late-eaters who lost the least amount of weight consumed fewer calories during breakfast or often skipped breakfast completely.

...All in all, this study definitely highlights once again the importance in consuming a high-protein breakfast in order to help ignite the metabolism and stimulate weight loss.

This study also insists that American’s start to reconsider our typical late-night eating style, and particularly for weight loss – attempt to adapt a more Mediterranean style of eating, consuming around 40% of our daily calories earlier in the day!

*Here's a fun little picture to help keep this in mind: :)

Seaweed Helps Reduce Fat Intake By More Than 75%

2015-01-13T04:29:00.000-08:00

So I promised to reveal great weight loss tips and tricks in this blog, and here comes a big one....
...seaweed!

According to scientists at Newcastle University in the United Kingdom, alginate, a natural fiber in sea kelp reduces fat intake by more than 75%.

Newcastle scientists found that alginate blocks the body from absorbing fat far more effectively than current over the counter anti-obesity treatments.

Click Here to Get Free Inspire Worthy Tips, Tricks & Information Straight To Your Inbox

As reported by Natural News, the team, Dr. Lain Brownlee announced in a press statement:

"There are countless claims about miracle cures for weight loss but only a few cases offer any sound scientific evidence to back up these claims. The aim of this study was to put these products to the test and our initial findings are that alginates significantly reduce fat digestion." Brownlee said.

Brownlee suggests that if these fibers can be added to commonly eaten products such as bread and yogurts, up to three quarters of the fat content in those meals could potentially pass right through the body without causing an additional build up in fat.

In his statement reported by Natural News Brownlee further explains,

"We have already added the alginate to bread and initial taste tests have been extremely encouraging. Now the next step is to carry out clinical trials to find out how effective they are when eaten as part of a normal diet."

So is seaweed the ultimate key to fat reduction?

...One thing is for sure - it won't hurt head out for sushi and seaweed salad a little more often!

Enjoy!

Optimism Linked To A Healthier Heart

2015-01-12T09:18:00.000-08:00

According to new research conducted at the University of Illinois, people who are optimistic have proven to have significantly better cardiovascular health!

Lead study author Rosalba Hernandez says:

"Individuals with the highest levels of optimism have twice the odds of being in ideal cardiovascular health compared to their more pessimistic counterparts. This association remains significant even after adjusting the socio-demographic characteristics and poor mental health."

The study analyzed 5,100 adults ages 45 - 84 and based their metrics on American Heart Association-approved heart health data and level of optimism.

...Don't believe it? Well, this study is not alone!

In 2012, Harvard researchers also found a strong link between optimism, hope and overall satisfaction with life and a reduce risk of heart disease and stroke.

...So remember - to get healthy: GET HAPPY and keep up that 'can-do' attitude. Not only will you encourage positive results but you will improve your heart health with your happy attitude!

To Fire Up Your Metabolism - Stop, Drop & EAT

2015-01-06T04:30:00.000-08:00

Eat breakfast and eat every 2-3 hours!

We've heard these important diet tips a thousand times yet we all still skip meals and deep down feel like it's a good thing because you're missing out on ingesting additional calories....

But I'm here to remind you - you really aren't helping your diet when you go long stretches without eating - in fact - you're slowing your weight loss progress!

Why is this?

...Think of your metabolism like a fire. If you throw tons of logs on it at once (i.e. Thanksgiving dinner) it is smothered and the fire goes out - but on the other hand - if you don't feed it enough - it also dies out. The key to keeping your body burning calories and staying in 'fat burning mode' is to treat your metabolism like a fire and feed it slow and steady to keep it burning hot and bright, and melting that fat away!

Technically when you sleep, that should be the longest amount of time (hopefully at least 8 hours) that your body goes without eating. During that time the metabolism slows and your rate of calorie burn isn’t nearly as fast as you’d like it to be.

So - how do you get it jump started again? Eat breakfast! Not only do you need to get that metabolism revved back up but studies have also proven that people who eat breakfast and continue to eat regularly throughout the day:

· …are less likely to get sick.

· …perform better at memory tasks

· …are less depressed.

· …are more focused.

· …have a better attention span.

· …concentrate better in the morning hours.

Not to mention these same people...LOSE MORE WEIGHT!

Talk about substantial reasons to get quick and healthy snacks something quick ready to go from now on!

Not sure what to grab?

Below are a few quick and easy grab-and-go options:

Yogurt with whole-grain cereal and fruit
A smoothie with fruit, protein powder and milk
Whole-grain bagel/toast/English muffin with peanut butter
A protein bar and piece of fruit

Also, good news!…Even fast food places are beginning to offer quick and healthy breakfast options such as:

McDonalds: Egg White Delight McMuffin – 250 calories

Subway: 3” Bacon, Egg and Cheese – 200 calories

Starbucks: Protein Artisan Snack Plate – 370 calories

Denny’s: Scrambled Egg Whites, Chicken Sausage and Fruit – 230 calories

Dunkin’ Donuts: Egg White Turkey Sausage Wake-Up Wrap – 150 calories

...What are some of your favorite quick and easy breakfast options?

Get Paid To Lose Weight

2015-01-05T07:46:00.000-08:00

With rising health care costs, some companies have turned to extreme measures to encourage employees to lose weight and get healthier – including, offering cash incentives.

Better yet, there are now websites and apps that allow you to bet, and earn real cash simply by losing weight! (Scroll down below to see links).

It Works!

Researchers from Michigan and Pennsylvania studied this new trend and have proven that cash incentives are one of the best ways to help people lose pounds. Investigators started by studying a dollars-for-dieters program implemented among the staff at Philadelphia’s Children’s Hospital.

The Proof...

According to Pacific Standards:

Each participant was given a monthly weight-loss goal, based on his or her body-mass index, and assigned to one of two cohorts.

Members of the “individual incentive” cohort were eligible to win 100 dollars for every month that they hit their goal; if they fell short, the hospital simply kept the money.

Members of the “group incentive” cohort were given similar terms, but with a lucrative twist: they were “competing” against a pool of four other employees for a guaranteed 500-dollar payout. If all five workers in the pool hit their goals, they each received 100 bucks; but if, say, only two in five did, the victors got to split the pot and take home 250 dollars apiece. “Group” participants, in other words, could win as much as 500 bucks if their pool-mates fell short. But sneak too many Ding-Dongs, and they would have to watch their cash go to someone else.

Surprisingly, the group incentive ended up being far more successful in encouraging members to stay on track. In the Pacific Standards article, Jeffery Kullgren, lead author of the University of Michigan points out one possible reason for this finding:

“If everyone around you is trying to achieve the same goal, and you’re having a hard time doing so, the fact that others are able to do it can be a potent motivator,” Kullgren says.

Furthermore, the additional motivation that your efforts are not affecting just you, but will have an effect on the entire team gives far more credence and a greater sense of accountability to your individual actions.

Ultimately it is clear that people have far less of a problem letting themselves down as they do letting down others. Therefore, it is once again proven important to find a way to encourage additional accountability in order to successfully lose weight.

Apps that Pay:

Following this new trend - there are now websites and apps that have jumped on board with this inspiring new trend. Below, check out a few places you can sign up to bet against others and win real money!

Other Options...

Not ready for a site like this but still want some additional motivation...?

Try a holding a weight loss contest with a friend or family member. Beyond betting cash you can always try other incentives such as going on a day trip somewhere, getting a pedicure or seeing a movie together when you each reach the next 5 or 10 lb. weight loss goal…(*Try to make the incentive non-food related!)

Whatever you do, be sure to include another person, or even better, speak with a health/weight loss coach to help hold you accountable and keep you on track. These may not pay you cash to lose weight, but the pride and benefits you’ll earn from successfully losing will certainly be ‘worth that weight in gold’!

7 Ways To Rearrange Your Kitchen To Immediately Improve Your Diet

2014-12-23T12:55:00.000-08:00

Studies show that a visually appealing fridge and pantry can actually improve your diet!

When you're home, how often do you wander to the fridge or pantry and take a peek inside to see what there is to eat? Even if you've done it a few times already that day, don't you continue hold out hope somewhere deep down inside - that this time - something new will magically appear that strikes our fancy and hits the imaginary 'spot!' Something will appear that is both healthy and delicious, calorie free yet indulgent all at the same time...!

Now...picture when you're at a party and the fruits and veggies are all cut up and laid out beautifully on a tray or in a pretty bowl. How much more likely are you to add some of these delicious looking morals to your plate?....What's more - how much more likely are you to eat the healthy foods in this situation than when those fruits or vegetables are closed away in the crisper drawer waiting for you to find, wash, peel and cut them...?

The point is - a huge part of eating is the visual stimulation and the convenience. (There's a reason we agree to pay more when the snack food industry pre-packages perfect portions for us rather than doing it ourselves.)

Therefore, making healthier choices more readily available and more visually appealing you can drastically increase the number of times you reach for a healthier snack!

According to a study by Nestle the visual appeal of foods actually impacts the taste of the food as well:

“The energy content of food is not only assessed in the mouth or after consumption, but an estimation of energy content is already established in the brain 200 milliseconds after looking at the food.”

There have also been numerous studies linking the visual appeal of food and how it affects peoples buying habits.

All in all - if an appealing visual presentation of food is enough to influences and purchases, it’s no wonder it’s enough to affect our eating habits!

Below are some tips on how to re-arrange your pantry and fridge to improve you and your families snacking choices.

What to do:

Place healthy foods front and center in the fridge and pantry so they are the first thing you see.

Use glassware or saran wrap that allows you to see the fruit or vegetables inside.

Make these healthy foods easily accessible. For example: Wash and cut up fruits and veggies so they are ready to grab and eat. (And again, place them in a bowl with clear saran wrap so see the colorful and ready to eat fruit and veggies right away.)

‘Out of sight, out of mind’ – place higher calorie foods in the fridge drawers or in the top, bottom, or back of the pantry so it’s not in plain sight.

Be sure to buy a colorful assortment of fruits, veggies and other healthy snacks. - The more colorful - the more visually appealing!

Prepare ready-to-eat portions of healthy foods in advance so you can grab them before leaving the house. Get the tupperware with one large spot for veggies and one small spot for low-fat dip.

Place a bowl out on the counter with an assortment of apples, oranges, pears and bananas. Seeing the fruit each time you enter the kitchen can remind you to grab a healthy snack on your way out the door and even keep you from going to the pantry at all!

Get Fit With Just 12 Minutes of Exercise A Week

2014-12-19T06:53:00.000-08:00

According to the Norwegian University of Science and Technology, four-minute bursts of vigorous physical activity only three times a week is enough to elevate oxygen intake levels and lower blood pressure and glucose levels.

In their study, investigators observed 26 healthy, yet overweight and inactive males over the course of a ten-week program. The men were divided into two groups, one that exercised in 16-minute sessions broken into 4-minute bouts and another group that exercised three times a week for 4-minute sessions.

Despite the difference in exercise duration, the oxygen intake increased in comparable amounts in both groups and both groups had an improved blood pressure.

According to Medical News Today the scientists concluded from their study and author Arnt Erik Tjønna agreed that:

“A growing body of evidence suggests that exercise training with low-volume but high-intensity may be a time-efficient means to achieve health benefits.”

To get started adding 4-minute bouts of exercise into your week, consider adding quick and simple Anywhere Anytime Exercises to your daily routine.

Also, spend a day tracking your time.

How much time do you spend on Facebook, reading blogs, or browsing the internet...?
How much time do you spend texting messages that could be cleared up in a 2 minute phone call...?
How much time do you spend watching TV, or engaging in other forms of entertainment...?

If you are truly dedicated to finding it, you can find even more than 12 minutes a day in your schedule - much less - 12 minutes a week! Think about when you're going to carve out a few minutes right now - and remember to up the intensity! (And once you get started - feel free to do more than 12 minutes - consider it extra credit!)

...As always, if you could use some help finding this time or holding yourself accountable week in and week out - contact me so I can help!

To Your Health & Happiness!

Kerri
Kerri.Gaither@gmail.com

What's Your 'Credit' Score...?

2014-12-18T06:44:00.000-08:00

When tackling a goal as big as weight loss you must first remember to give yourself credit for every positive step along the way...

...It may sound cheesy but there are hundreds of facts proving that you make much better and much faster progress with a positive attitude!

Weight loss cannot be achieved by making one choice or decision. It is thousands of decisions made day in and day out that add up to change our overall habits and help us reach these goals. Therefore, each time you make a positive choice or a decision, it is important to celebrate those tough choices.

Each time you make a choice that was different from what you would have naturally chosen, give yourself credit, a ‘mental pat on the back’ for working so consistently to make these changes...

...Celebrate if you refrain from snacking on the leftovers from a party a meal or that the kids didn’t finish. Celebrate, for example: if you share a meal or take a bite of a dessert rather than ordering your own. Especially if you are usually an ‘all or nothing’ person, remember to give yourself credit each time that you decide to make a compromise that falls in the ‘gray area’. This means that you are starting to practice moderation.

Continue to remind yourself that you are making progress breaking bad habits and forming new ones each and every time you make choices that go against your natural instincts.

For more about healthy auto-pilot habit forming click here.

Each of these small wins may seem minor and inconsequential but remember - pennies add up to dollars quickly and ounces add up to pounds just as quickly on the scale. As long as you keep your attitude in check and continue to encourage yourself to keep going!

Need some extra help learning how to give yourself credit or re-frame your thoughts?

Contact me and let me know how I can help!

To Your Health & Happiness!

Kerri

Kerri.Gaither@gmail.com

Other Blogs You May Be Interested In:

Lose An Extra Pound Every 10 Days - No Gym & No Diet - Just 96 Calories a day can mean the difference between gaining or losing 10 lbs per year! Click here to learn how to lose 36.5 lbs a year with No Gym & No Dieting!

Lose Weight Faster by Breaking Bad....

2014-12-17T07:30:00.000-08:00

...Habits (See what I did there? Lol.)

Seriously though! Habits are routines that we barely think about. They are things that we can do on 'auto-pilot' so to speak.

...Ever get home from work and don't remember actually driving there? Well - how nice will it be when you set habits that support your weight loss in place and you step on the scale, see it down 10 lbs. and don't even recall the challenges of getting there?

Healthy habits are not only the building blocks of successful weight loss, but they are ESSENTIAL to keeping you at your goal once you reach it.

If a genie could blink you to your weight loss goal in a second, what good would it be if all of your habits push that scale right back in the wrong direction...? Think of the weight loss process as trial run for long-term scale success...with exciting mile markers along the way!

Remember that trying to undo habits and re-create new ones and it is not a quick or easy process....

...In fact, according to an article at Today Health, the commonly accepted idea that it takes '21 days to form a new habit' is actually a myth. Studies performed at the University College of London showed that it actually takes an average of 66 days to build up a new habit to the point where it feels automatic.

So yes, it's not an easy task. But also yes - it is a worthwhile one! Even some of the most prominent philosophers recognized that this is so:

“Habit is habit and not to be flung out the window by any man, but coaxed down the stairs one step at a time.” – Mark Twain

“Habit is the most imperious of all masters” -- Gothe

“All men’s natures are alike, it is their habits that carry them far apart.” -- Confucius

“Motivation is what gets you started. Habit is what keeps you going.”

“Cultivate only the habits that you are willing should master you.” -- Elbert Hubbard

“Bad habits are like a comfortable bed, easy to get into, but hard to get out of.” – Proverb

Also remember, as difficult as it may be to break bad habits and to reset new ones…

“Good habits, once established, are just as hard to break as bad habits.” – Robert Puller

“First we make our habits, then our habits make us.” – Charles C. Noble

“Habits are cobwebs at first; cables at last.” – Chinese Proverb

It is going to take time and many different small scenarios before it starts to become routine.

Remember to take it slow, give yourself credit along the way and by all means - contact me and let me know how I can help!

To Your Health & Happiness!

Kerri
Kerri.Gaither@gmail.com

5 Ways To Speed Up Your Metabolism

2014-12-16T10:33:00.000-08:00

We all have various things we reminisce about. But there’s one thing we all can agree that we definitely miss: our young high-speed metabolism!

Most of us can think back to a time in our lives that we didn’t think twice about food. We ate what we wanted and never stopped to consider the calorie count or the fat content. As we age however, food becomes more and more of a foe that we feel we must constantly battle and manipulate thanks to our ever slowing metabolism.

There’s no need to throw in the towel completely however. While it’s true that our metabolism will continue to slow ever so slightly year after year, there are things we can do, foods we can eat and activities that we can start to help give it a boost!

Below are 5 ways you can give your metabolism a jump-start right away:

1) Stick to “chewy foods”: The more you have to chew food, the more your body needs work to break down the food and the more calories you burn ingesting that food. Things like lean meats, nuts, whole fruits and vegetables force the body to work harder to break it down and thus burn more calories. So instead of having applesauce, go for the whole apple and make your body work for it!

2) High Fiber Foods: High fiber foods not only take up more space in your stomach (compared to other foods with the same amount of calories) making you feel fuller faster, but they also burn 10% more calories and increase the thermic effect of foods. (The calorie-burn we get digesting a given type of food.)

3) Spicy foods: While many spices give a slight boost to your metabolism, spices can also be used to flavor healthier choices to be more palatable, helping you to stick to denser, more fibrous, lower calorie and more metabolism-boosting foods.

Also, foods such as peppers, cinnamon, ginger, mustard, vinegar, garlic and cloves can be used to help fully activate calories ingested during a meal.

A new study from UCLA shows that dieters taking capsaicin, the chemical that gives peppers a burning sensation doubled their energy expenditure for several hours after eating. Even mild peppers were proven to help eliminate an additional 100 calories a day by sending fat-burning signals to the brain.

4) Activity boosts metabolism: Diet and exercise have been drilled into our minds as something that go hand in hand as long as you can remember. So, make sure to use them both to your advantage. And don’t forget to tone. For each additional pound of muscle you have you burn an additional 10% more calories each and every day.

5) Energizing Foods: When used in moderation, caffeinated foods such as coffee, black and green tea and dark chocolate help boost your metabolism. As an added bonus, once you have the additional energy you will likely be inspired to move more and thus burn even more! Remember to eat chocolate in moderation and avoid too much cream and sugar in your coffee!

Click here to learn more about metabolism boosting foods.

While we may not be able to revisit our old speedy metabolisms any more than we can relive high school but if you add metabolism boosting habits to your daily regimen you can keep a slowing metabolism from hindering the wonderful life you have now!

Ready for more tips?

Click here to read about 16 Fat Burning Foods to Boost Your Metabolism,

Build Muscle & Lose Weight Fast!

16 Fat Burning Foods to Boost Metabolism, Build Muscle & Lose Weight Fast

2014-12-04T17:46:00.000-08:00

Now is the time to deck the halls and stock your pantry for the holiday season. While parties and trays of cookies try to wreak havoc on your waistline - it's the perfect time to chow down to avoid and counter-balance with the following fat-burning foods. (Just make sure that they are used in conjunction with a fully diverse healthy diet.)

Fat Burning Foods:

1) Caffeine: Studies prove that caffeine provides a boost to the metabolism.
Tip: Have a cup of coffee about 20 minutes before your workout for an extra kick of energy and additional fat burn!

2) Low-Fat Dairy Products: These help to support weight loss and the calcium helps to support healthy bones.

3) Green Tea: Long-proven to help boost metabolism and fat burn!
Tip: Click here for a wide variety of choice organic green teas.

4) Peanut butter: Helps to boost testosterone, build muscle and burn fat
Tip: Try all-natural peanut butter to provide all the kick with less sugar.

5) Eggs: High in protein, low in fat.

6) Water: Water helps you feel full, satisfied, reduces cravings and burns calories as your body processes it.
Tip: Colder water burns more calories! Your body has to work a bit harder to heat it up - so go grab a glass of ice water right away...cheers!

7) Turkey: This lean meat is high in protein and low in fat - it helps to increase fullness, build muscle, increase satiety and burn fat.

8) Celery: Celery is low in calories yet high in fiber to help keep you satiated.
Tip: You also end up burning more calories than you are actually ingesting while chewing celery - so eat up!

9) Grapefruit: Helps to regulate blood sugar and metabolism.
Tip: Make sure to eat the fleshy white membranes - or blend them up in a smoothie!

10) Chili Peppers: Chili peppers and other spicy foods help to spike your metabolism - so go ahead - make it hot, hot, hot!

11) Whey Protein: Helps to build muscle quickly which burns fat quickly.
Tip: Try adding 2 teaspoons to your next smoothie!

12) Spinach and Green Vegetables: These veggies help to fend off free radicals which improve your recovery time, build muscle faster and therefore - you burn fat faster.

13) Enova oil (canola oil and soy): This oil helps with satiety and is one type of oil that the body cannot easily store as fat.

14) Go...Nuts!: A study at Purdue University proved that participants who ate nuts packed with protein and healthy fat felt full longer than those who filled up on rice cakes.

15) Berries: The sweetness helps to reduce cravings while the vitamins help to improve satiety.

16) Whole grains (brown rice, whole grain cereal, oatmeal, quinoa): When eaten in moderation, whole grains help to keep you full and keep the body from storing fat.
Tip: Start the day off with whole-grain oatmeal with berries & nuts for a long-lasting breakfast that packs a fat-burning punch.

...By all means, use these foods as an additional boost to your metabolism and your motivation - but do not rely on them to get you to your goal weight alone - remember that balance is always the true key to success!

Click here to receive additional weight loss tips straight to your inbox

Email me today to set up weekly one-on-one consultations to discuss your diet and get you to your goal weight fast!

Diabetes Do’s and Don’t’s

2014-11-26T09:30:00.000-08:00

Now that you Know More About Diabetes and Diabetes Management - below are a few additional "Do's" and "Don'ts" to keep in mind when managing diabetes....

DON’T Fear Carbohydrates:

Carbohydrates are an important part of a balanced diet for those with or without diabetes. Carbohydrates are found in starchy foods like rice, pasta and breads and are also present in grains, fruits, milks and starchy vegetables such as potatoes and corn. According to The American Diabetes Association (ADA) individuals with diabetes should take in approximately 45-65% of their total calories from carbohydrates.

DON’T seclude yourself from eating with others:

While people with diabetes should monitor their daily nutritional intake, there are food foods that are completely off limits. People with diabetes should make sure that they are getting a balanced portion of carbohydrates, fats and proteins, but really, any health conscious person should do the same.

DO Keep Up Physical Activity:

Activity is an important part of a healthy routine for any person, particularly those with diabetes. The American Diabetes Association recommends at least 150 minutes per week or an average of 20 minutes per day of physical activity with moderate intensity.

DO Keep Your Weight in Check:

For those who have diabetes and are overweight, a weight loss of even 5% of the total body weight can lead to significant improvements in glucose control. Those with diabetes should ask their doctor to recommend an ideal weight and/or weight loss plan.

As with any other disease, it is important to check with a physician before starting any treatment or diabetes management routine.

Click here to order your Free Diabetes Wristband to help encourage Diabetes Awareness

Diabetes Management

2014-11-25T21:27:00.000-08:00

Those who are diagnosed with diabetes live with the constant challenge of trying to regulate their blood glucose levels through meal planning, physical activity, weight control, medications and/or insulin.

Management of these levels is a delicate balance. However, those who over-regulate their levels can also run the risk of having low glucose levels. Problems associated with low glucose can include risk of unconscious hypoglycemia.

The American Diabetes Association (ADA) recommends that individuals with diabetes be personalized by a doctor or other certified nutritionist to help adhere to an individual’s particular circumstances. The Institute of Medicine did however establish a Dietary Reference Intakes (DRIs) to be used as a basis. The DRIs recommends a diet that has:

45-65% total calories from carbohydrates
20-35% total calories from fat
10-35% total calorie intake from protein.

Physical Activity:

The ADA recommends at least 20 minutes per day of moderate intensity physical activity. Some common forms of physical activity include:

Walking
Biking
Jogging
Aerobics

Weight Loss:

A substantial amount of control over glucose levels can be gained with a mere 5% loss of the initial body weight.

The 5% loss weight loss mark can also signify measurable improvements in blood pressure, cholesterol and reduced the risk of heart attack.

Medications:

When diet and exercise are not enough to control a person’s diabetes, it is time to rely on a medication to help with glucose regulation.

Medications can increase the amount of insulin produced by the pancreas, decrease the amount of glucose produced in the liver and help insulin to work more effectively.

Insulin:

Insulin is required for those with Type 1 diabetes. Some with Type 2 may also require insulin, but this is subject to individual factors and will be determined by one’s physician.

As with any condition it is important to ask a physician before starting any sort of treatment or diabetes management routine.

Click here to order your Free Diabetes Wristband to help encourage Diabetes Awareness

How Much Do You Know About Diabetes?

2014-11-25T21:19:00.001-08:00

November is officially 'American Diabetes Month'. Yet - before allies can be rallied to help to defeat diabetes - we must first understand what it is...

What is diabetes? What are its causes, methods of treatment and safe methods prevention?

Diabetes is a disease that develops when a person’s insulin is not effective, or when a person’s body lacks the ability to create enough insulin.

What is insulin?

Insulin is a hormone that helps the body to regulate and process carbohydrates such as starch and sugar into calories. Without this hormone, the body has a high blood glucose (sugar) level, and individuals must be careful about the amount of carbohydrates and sugars they intake in their daily diet.

It is estimated that 7% of Americans have diabetes. Out of that 7%, almost one-third have yet to be diagnosed. While anyone is susceptible to this disease, www.diabetes.org does ascertain that certain races are more highly susceptible to developing Type 2 Diabetes:

Type 2 Diabetes is most prevalent in:

African Americans
Latinos
Native-Americans
Asian-Americans
Pacific Islanders

Also, while truly anyone is at risk, there are a number of other factors that can increase one’s risk such as:

Having a family history of diabetes
Anyone age 45 or older
Not performing routine exercise
Anyone who is overweight

These are all individuals who are at a much greater risk for developing Type 2 diabetes.

If left untreated or if poorly managed, diabetes can cause nerve damage, numbness in the fingers or toes, damage to the eyes, kidneys, heart and/or nervous system.

No matter your risk factors, there are some steps that can be taken to decrease those risks, and some forms of diabetes can be prevented completely.

Measures can be taken to control diet, activity, weight, and medications and/or insulin can be prescribed by a doctor to help manage or even avoid the onset of diabetes.

Research performed by the Diabetes Prevention Program proved that 30 minutes a day of moderate-intensity physical activity combined with a weight loss of 7% of the initial body weight was successful in reducing the risk of Type 2 Diabetes by 58%.

Hopefully, with an increased awareness in health risks and management techniques, diabetes can be better managed or avoided far more often in the next years.

Click here to order your Diabetes Wristband to help keep awareness going all year long:
Diabetes Wristband

Slip, Fall, Recover, Repeat: 7 Ways to Get Back on Track After A Setback

2014-11-25T07:26:00.000-08:00

Getting back on track following a setback in your weight loss (or any goal!) is not easy. However, there are a few practices that will help minimize the negative effects of such a setback.

1) First, remember that set-backs are a normal part of reaching a weight loss goal, or any goal. It’s all about how quickly you get your mind ‘back in the game’. Setbacks will happen again in the future; so, the faster you can re-motivate yourself this time, the easier it will be to do so next time. Keep in mind that the true key to success is not to keep from falling, but to learn how to get back up and moving as quickly as possible.

Often when we are feeling negative, we will single-out and dwell on all the other negative things going on. After all, ‘misery loves company’.

But instead of focusing on the frustration you feel knowing that this is the third challenge you’ve faced, or lamenting that the challenges are going to keep coming…try instead to use those ‘combative’ feelings to tap into your competitive side...Dig down into the part of you that says, ‘bring it’, and ‘forget climbing the hill, I want to tackle that mountain!’

Try to think of the problems that lie ahead, instead, as additional obstacles for you to overcome that will simply make your success that much sweeter in the end. After all, are you more proud of an accomplishment that was easy and simple? Or one that was an epic journey riddled with pitfalls?

2) Also remember, you are not alone. No one who has ever achieved a worthy goal has done so with a perfect track record.

Here are just a few examples:

Henry Ford: Failed in his early business ventures and was left broke 5 times before he successfully founded the Ford Motor Company.

Walt Disney: Was fired by a newspaper editor who said he “lacked imagination and had no good ideas.”

Thomas Edison: Was fired from 2 jobs and made 1,000 unsuccessful attempts at the light bulb before one attempt finally worked.

Oprah Winfrey: Was fired from her job as a television reporter because she was said to be, “unfit for TV.”

3) Next, while you may be discouraged by a loss of progression the scale, keep in mind that something you have not lost is knowledge. Knowledge of how you reached that goal to begin with (which may have taken some trial and error the first time around) can now be put into place and work for you much more quickly this time.

4) Also, review your successes and remind yourself of how far you have already come. Are you more energized than you were when you began? Liking more fruits and veggies? Are you still down 2 sizes from where you started? Recognize and credit yourself for improvements that you have already made, and set a specific goal for the next small milestone you want to reach.

5) Also, don’t forget to celebrate how ‘it could have been worse’. Even though you may be lamenting a gain of 3 pounds over vacation, think back to previous vacations...How much do you think you may have put on during those vacations when you didn't already have a few healthy practices in place?

Instead of thinking in ‘black and white’, or ‘perfect or terrible’, celebrate the gray areas; celebrate that “it could have been much worse”. Because, for every pound you avoided gaining, that’s a huge win. Reminding yourself of these small wins keeps you focused on the positive and help get you re-motivate more quickly.

6) Remember too, most gains put on after you have reached a new low on the scale are partly water weight and will off quickly. Just like exercise, if your body has been at a certain fitness level or lower weight recently, it will be able to get back to that stage far more quickly the second time.

7) Finally, track any and all factors related to both the slip and to your recovery. This way, you know both: what to watch out for and possibly to differently next time, and also what works to help get you re-motivated ASAP.

And always keep in mind:

“You don't drown by falling in the water, you drown by staying there!"

(Edwin Louis Cole)

Trip Over Your Goals!

2014-11-21T05:55:00.000-08:00

For a few years now we've had the treadmill upstairs in the corner of the living room. Recently, we decided to move it to the basement....

...Last week, in order to move around some furniture in the living room we moved the treadmill to the end of the hallway - a temporary 'halfway to the basement' spot....

Unfortunately (or so I thought) this means that I literally have to step over / scoot around the treadmill each and every time I walk back and forth down the hall to get to the bedroom, go to the bathroom, change the kids...etc.

But then, another new development began...

I've now run on the treadmill EVERY DAY since moving it to this - admittedly inconvenient - yet highly conspicuous spot! In fact: most days I've run on it MULTIPLE times!

...Why is this...?

...Simple! Each time I step over, around or stub my toe on it (ouch!) I am physically reminded about my running goals, my weight loss goals and in my minds eye I remember how great it feels to start pushing it to higher and higher speeds and feel those endorphins rushing through me!

The moral of the story?

While I doubt the middle of the hall will be the permanent location for the treadmill - it is obvious that placing elements of your goal where you literally have to trip over them - sets you up for success!

So what are you goals?

...Fill your pockets with notes, your calendar with reminders, your bathroom mirror with sticky notes to keep it on your mind!

...Want to start working out in the mornings? Set your alarm across the room and place your workout clothes and shoes up where you will see them. Ok, maybe not where you'll actually trip - please don't blame me for any half-awake nosedives! (Unless that is what it takes to wake you up and get you moving!)

The point is - make tasks to reach your goals goals 'smack-you-in-the-face' as often as possible - set yourself up for success by laying out obvious, easy and straightforward reminders Anywhere & Anytime you can!

The Seeds of Happiness

2014-11-20T05:30:00.000-08:00

Unlike the 'what comes first the chicken or the egg' debate - the thoughts about happiness seem clear cut. We think that when we work hard enough to build a life to support happiness - then we will be happy.

But in fact - we've got this completely backwards.

Again and again we continue to think -

....'I just need ____ and then I'll be happy.'

.....'Once _____ is over, then I'll be happy. '

....'Once I get _____ in order, then I'll be happy.'

If you continue to have thoughts similar to these then I have bad news for you:

You will never be happy.

The truth is that there will always be another '_____' standing in your way. Situations will continue to arise again and again so that even once one is gone another will still seem to be 'standing in the way' of your happiness.

But this is all an illusion - because happiness is a state of mind. Your mind can be happy right here, right now - you just need to choose to be there.

In fact - making this choice will help bring the rest of your life into alignment - and much more quickly than it is falling into place now!

Why?

Because it is proven time and time again that those who operate in a happier state are:

....easier to get along with.
....faster to make friends.
....make a bigger and wonderful impression on others
....more likely to advance at work
....make connections much more easily
....are better, faster and more efficient at all they do.

The list goes on and on of benefits that you will receive once you decide to be happy.

Think of happiness as a seed....It may start off very small and not seem to have a big effect on your day.

...When you choose happiness you will not immediately turn into Gene Kelly and begin skipping down the street singing "Singing in the Rain"....

...But as you continue to nurture it, it begins to grow stronger and become more effective within your life....

The more you water it with happy thoughts and the more you protect it from negativity, the more you will begin to notice how the world around you seems to change....

...when in reality you are just looking at it through happier eyes, with a happier disposition and it begins to reflect back to you in the same way.

To help you remember this great 'reflection principal' - click here to read a story about 2 dogs.

The Story of Two Dogs...

2014-11-19T20:15:00.000-08:00

There is a story they tell of two dogs.
Both at separate times walk into the same room.

One comes out wagging his tail
while the other comes out growling.

A woman watching this goes into the room to see
what could possibly make one dog so happy
and the other so mad.

To her surprise
she finds a room filled with mirrors.

The happy dog found
a thousand happy dogs looking back at him
while the angry dog
saw only angry dogs growling back at him.

What you see in the world around you
is a reflection of who you are.

Keep this story of the two dogs in mind as you go throughout your day. See how often you frown - and see that frown returned or better yet - see how often you smile - and then see that smile returned!

The world around reacts to us while we think we are reacting to the world.

Start by choosing happiness and see how your world begins to smile (or wag its tail) back at you!

The Truth About Fat

2014-11-17T19:05:00.000-08:00

Myth: Fat is “bad” and needs to be eliminated from your diet completely.

First of all 'not all fats are created equal' and secondly, fat is actually an important part of a body’s essential nutrients.

...In fact, the FDA food guidelines insist that a healthy diet should be made of up 20-30% fat because it provides energy and helps to transport vitamins such as Vitamin A, E, K and D throughout the body.

Fat has developed a terrible reputation due to the fact that a single gram contains more than twice the calories than a gram of carbohydrates or proteins.

Unfortunately, recent studies have shown a typical American diet is made up of 40% fat. This is a number that certainly needs to be addressed and lowered. However, there also needs to be a bit of ‘fat education’ promoted to those with such fat-laden diets.

“Bad” fats that raise cholesterol and increase blood pressure are Saturated Fats and Trans-Fats. Too many Saturated and Trans-fats can also increase a person’s risk for heart disease.

Saturated fats are typically found in animal products such as:

· Bacon
· Poultry skin
· Ribs
· Hotdogs
· Sausage
· Coconut oil
· Palm oil

High levels of Saturated Fats can also be found in dairy products such as:

· Cheese
· Sour cream
· Butter
· Ice Cream

Trans-fats are made from liquid oils. Trans-fats are processed chemically making the oil a solid or semi-solid when brought to room temperature. Trans-fat is typically found in partially hydrogenated oil which is an ingredient in most packaged sweets, baked goods and snack foods and margarine.

Instead of these unhealthy fats that make up 40% of so many American diets, 20-30% of a healthy diet should consist of healthy fats: Monounsaturated, Polyunsaturated, and Omega-3 Fatty Acids.

These fats are more natural, less processed and therefore the body recognizes them as being a helpful tool rather than a something that should be stored.

Monounsaturated fats are found in:

· Olive oil
· Canola oil
· Nut

Polyunsaturated fats are found in

· Fish
· Flaxseed
· Walnuts
· Soybeans

Omega-3 Fatty Acids are found in:

· Cold water fish such as salmon, herring, mackerel and anchovies
· Flaxseed oil
· Flax seed
· Walnuts

Omega-3 fatty acid is a polyunsaturated fatty aid that helps the body to build cell membranes in the brain. It also control blood clotting and it has proved to provide benefits to those suffering from cancer and rheumatoid arthritis.

…The bottom line is – the more you fuel your body with all of the nutrients, minerals and vitamins that it requires – in the quantities that it expects and needs, the more efficiently and effectively it will function.

The body is a machine and it operates at peak performance when it is fueled with ‘high-test fuel’ in the proper amounts at the proper times. We cannot expect our body to do what we want it to, to make drastic changes and to maintain them - unless we start by giving it what it wants and needs as well.

Work with your body’s needs instead of against them, and you’ll be surprised at how much faster you can reach your health and fitness goals!

Coaching

2014-11-06T21:48:00.002-08:00

What is Coaching?

Coaching is a partnership built between myself and clients to help them learn about themselves, to help them tap their own potential and maximize their health, happiness and self-fulfillment.

Types of Coaching:

Weight Loss Coaching: No matter what method you are using to lose weight there is one thing that is proven to help the weight come off faster, easier and to stay off once and for all. – The one-on-one support of a weight loss consultant/health coach.

For over 6 years now I have helped hundreds of clients from all walks of life identify challenges, seek out solutions and stick to their goals week after week until they reach their weight-loss goals once and for all!

Learn more about Weight Loss Coaching Here.

Weight Loss Maintenance Coaching: Time and time again I have heard successful weight loss clients say that weight maintenance is even more difficult than weight loss! Whether it is just for a few weeks or it is on and off as often or as little as you need – maintenance coaching is a great way to help you keep that body and that supportive lifestyle that you worked so hard to create!

Click here to learn more about Weight Loss Maintenance Coaching.

Goal Coaching: Whether it’s completing school, getting out of debt, landing or changing jobs or careers, writing a book, running a marathon….or any other major goal in your life - if it is truly important to you – you and that goal deserve coaching!

Coaching helps to you to keep on track and keep you making progress toward that end goal more quickly than if you were left to do it on your own.

Studies show that coaching is quickly becoming one of the leading tools that successful people use to reach their goals and increase their health, financial well-being, personal relationships and overall happiness.

“Move Forward” Coaching: Perhaps you don’t have a specific goal in mind at all – but you simply feel ‘stuck’. You may feel stressed, frustrated, angry, depressed or just not understand how you feel or why. You may be experiencing problems at work, problems in your relationships or simply not feel like yourself anymore. Coaching can and will help.

The ‘Work With Life and Yourself’ approach that I use is perfect for helping to identify what’s really going on and to slowly sift through the items in your life that are affecting you.

While coaching will not change a terrible boss or work environment, and it will not change the behavior of friends, family or spouses – it DOES help you to take control of the biggest factor affecting all of these other things: yourself.

Together we will work to understand and finally to harness your mindset and attitude and change your thought patterns and patterns of behavior. Once you are different so is your world. Together, we will identify the changes that you can make to improve your position, your relationships and your life.

*NOTE: I am not a doctor or licensed therapist. I cannot treat, diagnose or prescribe medications for physical or emotional problems or conditions.

Ready to get started?

Email Me Now for Custom Coaching Options and Pricing Packages

Email: inspireworthyme@gmail.com