LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

HEALTH & WELLNESS:

TAKE 3 STEPS  //  COACH.    PLAN.    TRACK.

STEP ONE: Find a nutrition or online coach

How many times have you tried to lose weight?  Two, three...maybe even ten times.  Did you keep off the excess weight?  I hope your answer is yes, but if it isn't then you should think about hiring a coach to help you achieve your health and wellness goals.  We all think that we should have all the answers, especially when it comes to our personal lives; stress relief, proper nutrition and exercise.  We end up creating additional problems for ourselves when those answers are not readily available.  We fall back in to old habits and patterns telling ourselves that we are failures unable to make change. 

Hiring a coach is more than just losing weight, because permanent weight loss is the outcome of a healthy lifestyle; emotional and physical health. Coaches create wellness plans to help us to reach our highest level of achievement much like any athlete who wants to be at the top of their game.  Elite athletes are not born they are made by coaches who hold the bar high so that athletes like Serena and Venus Williams can do "the impossible." 

Coaches serve as leaders who instill discipline and guidance to help stretch us beyond our comfort zone.  Usually people come to a coach because they are struggling with something that is hurting their well-being – stress, weight loss, life balance or energy.  Your coach shines a light on those issues and helps you see your way through those challenges; helping you to overcome the issue; build skills such as self-motivation, self-awareness, confidence and resilience; and make changes that are sustainable.  While coaches have an immense level of expertise you are the expert of your body and your life, so coaches are there to help you become the best version of you.

STEP TWO: Create a wellness plan

Even if you decide that hiring a coach isn't right for you; you still need to begin your path to wellness with a plan.  To establish a plan you will need to set short and long term goals and from there break those goals down in to obtainable and sustainable steps.

Here are the top ten goals that my clients generally want to achieve:

  1. Eliminate excess sugar
  2. Reach optimal weight
  3. Reduce caffeine consumption
  4. Eliminate processed foods
  5. Introduce whole foods; fruits and vegetables into your diet
  6. Drink more water
  7. Discover food addictions
  8. Exercise portion control
  9. Increase daily activity
  10. Get more sleep

STEP THREE:  Track your progress

Keeping track of your progress is one of the most important things you can do to create new habits.  Maintaining a weekly food journal (men // women), diary or using an online charting tool (myfitnesspal) can help keep you motivated and give you a clearer idea of what works and what needs to be changed.  


Here are some of the things that you can track for success in creating healthy habits:


  1. Sugar content in food
  2. Weight
  3. Caffeine consumption
  4. Processed food consumption
  5. Fruit and vegetable consumption
  6. Water consumption
  7. Foods eaten at each meal
  8. Calorie consumption
  9. Steps taken daily
  10. Hours slept and energy levels
At the end of the day I hope that you all take them time to zero in on your permanent rainbow.   No matter what has happened or is happening, no matter how cloudy the day your rainbow is waiting to live an obscured life.

Your Coach and Friend,