Focus on progress

The other day I was in the middle of walk and listening to a podcast. 

A guest said something to the effect of:

“Change is going to happen no matter what. It’s up to YOU to decide whether that change is progress.”

This quote got me. 

I have a LOT I want to accomplish this year. How about you?

It’s already April… can you believe that? 

It’s time to get busy and start racking up some real progress.

What would you like to be able to look back at 6-8 weeks from now and say, with pride:

“I did that.”

Hearing this lit a fire under me… and now it’s my turn to light one under you to make it happen for yourself!

Even taking one tiny step TODAY can move you in the direction of your goals.

• Choosing a healthy meal

• Going for a walk

• Meditating

• Reaching out for support or accountability

It doesn’t have to be complicated. Just one thing.

Get it done — no excuses!

If you’re looking for direction and accountability with your 2023 goals, my personalized coaching will help you make it happen once and for all.

Because limited availability, I'm only offering this for a small number of people! 

If you want to save one of the 5 spots, set up a consultation now before spaces are gone.

As Greek philosopher, Heraclitus said over 2,500 years ago: “The only constant in life is change.”

It’s up to you to make a choice for that change to be PROGRESS.

ways to get more veggies in your life

Here’s a fact: even if you love veggies, it can be hard to get the required amount (2 to 3 cups a day).

And that’s a shame, because veggies are packed with vitamins, minerals, and plant compounds that your body needs to function at its very best.

If this is something you struggle with, I’ve got some easy ideas to help you ramp up your veggie intake:

1. Chop them into tiny bits

… and stir them into scrambled eggs, soups, potatoes, casseroles, etc. When they are minced, you barely notice them!

2. Add them to every meal … one meal at a time

Start by finding ways to add them to the easiest meal (probably dinner), and then when you master that, move on to another meal.

3. Be intentional about it

Decide it’s not a balanced meal if it doesn’t contain veggies, and then get on it!

4. Make them tasty

Experiment with adding sauces and spices to your veggies. This makes a huge difference!

5. Be sneaky

Try adding carrot or pumpkin puree, spinach, and/or mushrooms to your burgers or meatloaf.

Want a quick and easy way to manage your hormones? My Real Food Challenge nutrition guide helps you feel great without feeling deprived. This is normally valued at $27, but today it’s yours for FREE.

Head over to www.alignment-studio.com to grab yours today.

Make it a great day!

Green home cleaning products

It’s “strip out the junk” month … and I’ve got some tips for giving your home cleaning products a green upgrade.

As you know, many conventional cleaning products contain harsh ingredients that are linked to long-term illness…

And others may trigger asthma, cause burns, and can even be toxic if they are accidentally ingested.

That’s not good for you, your family, your pets, or the environment!

That’s why it’s a good idea to always read your labels and check to see if it’s:

• biodegradable or not

• nontoxic

• phosphate-free

• free of dyes, hypochlorite, chlorine, and artificial fragrance

• labeled with all of its ingredients (active and inactive)

• packaged in recycled materials

A lot of us stocked up on some heavy-duty cleaners/disinfectants over the past couple of years. 

Do yourself (and your home) a favor and schedule some time this weekend to go through your cleaning products to make sure they align with your green goals!

To help, I have a “green” DIY disinfectant you can whip up yourself.

Homemade Lemon-Lavender Disinfectant 

(makes 2 cups/600 ml)

• ½ cup (120 ml) white vinegar

• ½ cup (120 ml) vodka

• 10 drops of lavender essential oil

• 10 drops of lemon essential oil

• 1½ cups (360 ml) water

• Spray bottle (24 oz/700 ml)

Place all the ingredients in the spray bottle, cover tightly, and shake it up (or mix). 

To use: spray the mixture on areas to be cleaned, let sit for 10 minutes, then wipe clean.

I hope this helps make your home feel safer, cleaner, and cozier!

Don’t wait for the perfect time to get started

Here’s a trap almost everyone has fallen into at one point or another…

Have you ever heard yourself say (maybe only to yourself):

“When [insert anything you are waiting/hoping for] happens, I’ll start focusing more on my health”?

It could be when … 

• the weekend is over

• your schedule eases up

• the seasons change

• your kids reach a certain age

• and on and on and on!

Author Bill Phillips once said…

“If you wait until everything in your life is perfect before you begin something challenging and new, you’ll be waiting forever. The best time is now.” 

In other words, stop waiting!

If you keep waiting for the planets to align to get started — because you think it will be easier or somehow “better” — you are robbing yourself of how good you could feel RIGHT NOW!

Remember: It’s not about being perfect. It’s about taking small, imperfect steps in the direction of your goal.

What step can you take today? 

Even if it’s something that takes just 2-5 minutes.

Tell yourself it’s “go” time … and go get it done!

I know you can do it.

“This is where I shine”

When you are in the middle of a workout and it starts to get hard, what do you do?

1. Say, “Well, I guess I’ve reached my limit today,” and stop

2. Ask yourself, “Why is this so hard for me? I’m in terrible shape. Why do I even try?”

3. Tell yourself, “Bring it on. This is where I SHINE and when it counts the most!”

Here’s another example: 

Over the past few days, you’ve been swapping out your not-so-healthy snack with healthier choices. Suddenly you are hit with a MAJOR craving for cookies — but you’re not even that hungry. What do you do?

1. Say, “I’m just going to eat the cookies anyway because life is short and who cares.” 

2. Ask yourself, “Why I am so weak? There must be something wrong with me to get all of these cravings.”

3. Tell yourself, “I’ve got this! This is a chance to show my old cookie habit who the real boss is around here!”

Here’s a sneaky secret about both of those scenarios that very few coaches are willing to talk about.

Making changes – even healthy changes — can be HARD sometimes. 

It’s because you’re moving out of your comfort zone … which is a good thing!

“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” ― Roy T. Bennett

It’s a sign you’re making REAL progress. Not just physically, but also mentally.

And things WILL get easier. And easier. And easier.

And soon you won’t even have to think about it that much … because it’ll become a HABIT.

Do this next time you’re in front of the TV

I’ve got a feel-good post for you today …

…. because it’s packed with THREE stretches that will open up your hips from every direction!

These all feel GREAT while you’re doing them, and they’re perfect for the next time you’re watching TV or want to unwind after work.

Before we dive in, here’s the deal with your hips: they can get tight either by being active (running, biking, etc.) or inactive (sitting or standing in one place).

And that tightness can set you up for a chain reaction of pain and/or discomfort:

• Sore knees

• Low back pain

• Sore glutes

• Pain and shuffling when you get up and walk

If you experience any of these, you’re going to LOVE these stretches…

1. Kneeling Lunge Hip Flexor Stretch

Get into a half-kneeling position on the floor. Your left knee should be on the floor, with your right leg in front of you, knee bent at a 90-degree angle, and right foot on the floor.

Tuck your pelvis slightly to keep your spine aligned as you feel the stretch in your hip flexor. Hold for 5-10 seconds, relax your hips, and repeat for a total of 10 reps. 

Next, target your inner thigh by moving your right leg out to the side so that your right foot is pointed slightly toward the side wall. Gently let your body sink toward your knee, and hold for 15-30 seconds, then return to the starting position. 

Repeat on the other side.

2. Leg Crossover Stretch

Lie on your back on the floor, your knees bent and your feet on the floor. Your arms should be stretched straight out to your sides from your shoulders, palms facing up.

Brace your core and pull your shoulders down and back from your ears and try to hold that position during this stretch.

Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away from your body to increase the stretch.

Now, slowly drop your knees to your right, so that your left foot rests on the floor, trying not to arch your back. Hold for 15-30 seconds and repeat on the other side.

3. Seated Butterfly Stretch

Sit on the floor with your legs folded in front of you. Sit tall, and brace your abs to keep your spine stable.

Tip forward from your hips, lowering your elbows so they rest on your inner thighs to press your legs toward the floor.

Keep your spine and neck aligned (don’t round them forward). Hold for 15-30 seconds and return to the starting position.

Try doing those exercises as a circuit, and repeat 2-3 times through. Your hips (and core!) will thank you.

How to know if your core is weak

Want an easy way to test your core strength and endurance? Let’s do it! 

Proper form is EVERYTHING in this test, so before you start, make sure you know how to get into (and hold!) a perfect plank position.

You can get a form check from an experienced coach who can walk you through it, but a DIY way is to set up a video camera before you do the test so that you can see your form yourself.

Your only goal? Hold your perfect plank as long as possible.

Here are the details:

Get into a forearm plank position so your upper body weight is supported by your elbows and your legs by your toes.

You can get into this position by lying on the floor on your stomach, and then pushing your body up so that your elbows are on the floor below your shoulders, and your forearms are extending straight out in front of you (hands not touching).

Your hips should be off the floor so that your body forms a straight line from your head to your heels – your face should be looking toward the floor.

As soon as you get into this position, start a timer, and hold your plank as long as you can with good form. Don’t let your hips rise or fall, or your shoulders hunch or sag. Also, be sure to breathe!

Your test is done when your form starts to suffer.

Here are the scores:

• Less than 15 seconds – Very Poor

• 15-30 seconds – Poor

• 30-60 seconds – Below average

• 1-2 minutes – Average

• 2-4 minutes – Above Average

• 4-6 minutes – Very good 

• Longer than 6 minutes – Excellent/Elite 

How did you do? 

Ready to ramp up your core strength without wondering if you’re doing it the most effective way? Book a leave a comment to see how personalized coaching can help you stay active and energized well into your 80s, 90s, and beyond!

Also, I have a great core strong guide out for the month of March -- snag yours for FREE here: Core Strong.

Oh, and let me know how you made out on the plank test