3 must-have tools for your results toolkit

 

I’ve got three super important tools you need for your RESULTS-GETTING TOOLBOX.

These three tools can help you build MOMENTUM so that you become UNSTOPPABLE as you move toward ALL of your goals (not just health & fitness goals).

Ready for them? Let’s dive in...

TOOL #1: A Proven Roadmap for Success

Want to write a book? Learn to speak Chinese? Heal your gut? Lose body fat?

Find out how other people reached that same goal, choose a plan that resonates with you … and then follow the plan.

This one seems obvious, but a lot of times (especially in the fitness/wellness realm), we think we should already know what to do or be able to “flip a switch” to make it happen.

But knowing exactly WHAT to do – and HOW to do it – is the difference.

As an example, my client, Sondra, KNEW what to do to lose the weight she wanted to lose, but she did not have all the details on the HOW. After a few sessions, she had a solid plan that worked for her and her lifestyle that she was able to follow for the results she wanted.

TOOL #2: Solid Support System

Change can be hard, which is why it is SO important to make sure you have a strong support system to keep you motivated and moving forward.

BUT there’s a little-known fact about support – it’s up to us to create our own network. 

It can take a while for friends and family to get on board. If that’s the case for you (and even if it’s not!), it could be a great idea to branch out and surround yourself with a community of supportive and like-minded people. 

Three easy places outside your everyday circle: online via a Facebook Group, in person at a fitness studio, as in my case, with a group of friends with similar goals. 

If you’re not a member of my Thriving in Menopause Facebook group, yet, click here to join us.

TOOL 3: Unwavering Accountability

Virtually NOTHING gets done without accountability – whether it’s holding yourself accountable to doing what you say you’re going to do … or having someone else in your corner.

This is another huge area we focus on with our coaching clients –  because when all is said and done, this is one of the BIGGEST keys to our client's success.

If you don’t have these tools in your toolbox, and you are truly READY to make 2022 one of the best years of your life, let’s hop on a quick call to see if there’s anything we can do to help. 

We have been helping busy women just like you to manage menopausal symptoms, have more energy, and feel better overall for over 10 years.

And it is our mission to guide you through the menopausal transition with confidence and poise.

Let’s talk! Click here to schedule a call today.

3 books that will get you fired up for 2022

Want to know one of my own personal biggest “musts” to stay motivated? Over the years it has never failed me.

It’s making time to READ every single day – something that helps me stay on track, learn something new, or give me a fresh perspective. 

Confession: sometimes “reading” is actually LISTENING to audiobooks or reading articles online. :)  

Even if it’s just for 5-10 minutes a day, this habit helps keep me moving forward. 

If you don’t already read (or listen to) books/podcasts on a regular basis … it’s definitely worth a try to see if it helps you stay inspired and on track with your goals.

Here are 3 of my top motivation/self-dev books to get you started:

1. 7 Habits of Highly Effective People by Stephen Covey. This is a timeless classic because it focuses on the basic steps you can take to create success in pretty much every area of your life. 

This one strips it all back to creating strong values and beliefs that will give you a clear path and strong foundation toward all of your goals.

2. Atomic Habits by James Clear. This one has been on the bestseller list since it came out because it’s packed with practical (and smart!) tips to finally get your healthy habits to stick.

He uses stories and anecdotes to explain exactly how and why you can build a daily routine that works for YOU and your lifestyle.

3. You are a Badass by Jen Sincero. This one is a little gem of a book that basically affirms that you already have everything it takes to succeed – you just have to learn how to stop getting in your own way.

She helps highlight her premise with funny stories and inspiration to motivate you.

The bottom line in all of those books is that it’s the little things you do every day that add up to BIG success. 

Pay attention to the little things, and the big things take care of themselves :-) 

P.S. If you’re ready to take the next step in your wellness, we help perimenopausal and menopausal women balance their hormones and reach their fitness goals every day! 

If you’re looking for a time-tested, proven process, be sure to check out our Jump Start Program. You can learn more here or set up an initial consultation here.

It’s all related OR the real cause of cravings

 

How are you doing today? 

How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood?

I’m asking because all of that is RELATED. 

When just one of those things is out of whack, it can throw everything else out of whack right along with it!

• A bad night of sleep can throw your hunger hormones out of balance, making you feel hungry … even if you’ve eaten enough

• A stressful day can leave you exhausted and craving comfort foods (and tempt you to skip your workout)

• Lack of activity can drain your energy and also leave you tossing and turning all night

• Eating too close to bedtime can make it hard to sleep

• And on and on and on!

So … if you’re having one of “those days” … try taking a step back to look at the bigger picture – and then take ONE ACTION to help you feel better (and get back on track).

Some ideas:
 

• Go outside for a brisk walk and fresh air – or make time for a workout 

• Take 5-10 minutes to sit in a quiet space and do breathing exercises

• Make sure your next meal is healthy & made of whole foods (including veggies!)

• Double-check your water intake for the day

This can be like hitting the “reset” button on your day and will help you make better choices moving forward.

What’s ONE action you can count on to RESET your day? Keep this in your back pocket in case you need it!

Having a “big picture” viewpoint can make all the difference in your wellness – and it’s just ONE REASON why working with an experienced coach can help you get the results you want!

Not only will you have a complete roadmap to success, but also the accountability, support, motivation, and experience to help you feel great every step of the way.

If you are ready to ramp up your results, or if you are not sure where to start, be sure to check out our Resolution Reset Program. It will only be available until the end of the month, and I would love for you to take advantage of this opportunity before it is gone until next year!

Also, I would love for you to join our private Facebook Group for additional tips, recipes, motivation, and support.

The hurdles standing in your way

You know I am all about POSITIVE ACTION, right? 

Basically, focusing on the actions that will move you toward whatever it is that you want.

Well, today I am going to get a little <gasp!> NEGATIVE.  

It’s time to take inventory of the things that are getting in your way – the hurdles between you and your vision of success.

These hurdles drain your energy … resources … confidence … and make the journey from where you are NOW to where you want to BE longer and more challenging.

Here’s what I’m talking about.

Let’s say you have a goal of feeling comfortable in your jeans, getting better sleep, and/or decreasing the intensity of those hot flashes.

What are you doing NOW that gets in the way of making that happen?

If you’re serious about reaching success, it is time to start dealing with those obstacles.

At Alignment Studio, we definitely do NOT recommend cutting out every obstacle at once (or maybe ever).

But it’s important to acknowledge them – because it takes their power away.

If you start by targeting those obstacles one by one, you’ll have a better chance of long-term success. 

Before you know it … those OBSTACLES will become OPPORTUNITIES.

For example:

• If you have a goal that includes eating healthier, but you also have a midafternoon cookie habit: what if you swapped out your cookie for some fruit and nuts?

• If you have a goal that includes getting more fit but aren’t sure what to do or don’t have enough time: what if you got guidance from a coach who can help you discover your inner athlete (even in just short bursts of time)?

DO THIS: Write down ALL of the obstacles standing between you and your 2022 vision of success.

These can even include mindset obstacles like thinking your goal is “too big” or the feeling that you’re somehow “not worthy.”

THEN: identify which obstacles are the BIGGEST hurdles between you and your goal – and also which obstacles are the EASIEST for you to tear down.

TAKE ACTION: We recommend targeting these obstacles ONE AT A TIME … alternating an EASY hurdle with a BIG one!

Rather than trying to go cold turkey on all of your obstacles at once, find a REPLACEMENT or something you can do instead (like the cookie-apple example above).

At Alignment Studio, we specialize in helping midlife women balance their hormones with a proven plan for RESULTS.

If you’re ready to ramp up YOUR success and eliminate your obstacles, our Jump Start program can help. Learn more here: I'm ready for a jump start!

This question is a game-changer

 

How will you feel next month?

You know I am a big believer in being “in the moment,” right?

It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But ...

→ I HAVE AN IMPORTANT EXCEPTION.

And it has to do with something I hear every.single.year from my clients.

Pretend it’s January 1st.

How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner?

And not just on the back burner …. but ended up going BACKWARDS?

Did you know that the average person expects to gain SEVEN POUNDS over the holiday season?!

WOW.

Based on my experience as a coach, I can tell you how you’ll probably feel.

You’ll feel like you’ve lost ground on any progress … you’ll feel tired … more bloated … your clothes will be tighter … and, yes, you’ll probably feel regretful.

It’s not a good spot to be in.

The good news is that you can make a few small changes NOW so you don’t end up in the majority of people who let their health and fitness slide.

It’s all about keeping things REALISTIC to keep yourself on track.

Which leads me to a little assignment for you.

Take two minutes right now … and think about how much time you can devote to your self-care through the holidays.

What can you realistically commit to?

Is it 3 x 30-minute workouts a week? An hour of meal prep twice a week?

Can you commit to getting 7-8 hours of sleep each night? Staying hydrated? Choosing only your favorite treats (and leaving the rest for someone else)?

Whatever it is, schedule it into your planner.

Not only will you feel better, have more energy, sleep better, and actually ENJOY the holiday season more …

But you’ll build momentum to kick off 2022 strong and in control.

SO … what specific actions are you going to commit to starting THIS WEEK?

And you know what?

Telling someone else (accountability!) makes it more likely that you’ll actually follow through.

OPTIONAL: Head over to our Facebook Page and post what you’re going to do this month to stay on track. You never know who you’ll inspire!

Accountability and support can go a long way toward helping you be CONSISTENT with your healthy habits. So can having a plan that works with your lifestyle.

That’s what our Merry Mindfulness is all about. Merry Mindfulness is 5 days of mindfulness tips and tricks for the holiday season. It’s designed for busy people just like you who care about their health and getting results – and who also want to enjoy life to the fullest. 

Want to know more? Let’s talk – Leave a comment below and we’ll set up a call to see if it’s a good fit!

Want to sign up for the Merry Mindfulness series before it's gone? Click here and sign up today! 

REFERENCE:

www.studyfinds.org/average-american-expects-to-gain-7-pounds-holidays

7 Tips You Can Use to Fit Movement into Your Busy Lifestyle

You had the best of intentions with your exercise, but when life gets hectic, it can feel like you have zero time. And because it’s something you do for yourself, it’s easy to shove it on the back burner. However, if you want to keep your health in tip-top shape, you’ll need to fit more movement into your day-to-day. 

How is it possible when your lifestyle is too busy? The key is to keep moving in any way possible. These seven tips will show you how, even when you feel like you haven’t a minute to spare. 

1. Make it part of your commute 

City dwellers have a unique opportunity to use commute time as a form of movement. Country dwellers may need to be a bit more creative. If you can walk, run, or bike to work safely, do it. You can then check your workout box off for the day! 

 

2. Get more out of mundane errands 

Another way to move more is to use that time running errands as part of your exercise time. While this is certainly easier in the city, in a suburban sprawl, you can start parking your car further from the entrance. This forces you to take more steps which all contribute to your overall fitness. 

 

3. Put it on schedule 

Use your daily planner to help you make time for your workouts. Just like you’d schedule a meeting with your team or a client, put your workout in there and go for it. I have had clients put their workouts on their Google calendars as "meetings" so their time is blocked and no one can bother them.

 

4. Involve the kids 

For parents, it may feel like you never have a moment to yourself. When little kids are busy hanging all over you, load the smallest into a stroller and head to the park. Everyone will love the fresh air and you’ll get your workout in a fun way. For bigger kids in those endless activities, find ways to keep active at practice and games. You can run around the field or move your own way while they’re otherwise occupied with the coach or instructor.  

 

5. Set your alarm a little earlier 

You can’t make the days longer, but you can get up earlier to use more of those 24 hours in your day. Get up before your children to get a workout in first thing. Without kids, you have more leeway, but getting up earlier will ensure you make time for that workout. And with it out of the way, you’ll have more energy to propel you through your day.  

 

6. Rethink your workouts 

You’re less likely to make time for workouts if you don’t like the exercises you’re doing. We make time for what we enjoy, so be sure you do workouts that you like! You can still get healthy by doing bodyweight exercises and using the great outdoors as your gym. And, if you’d prefer the gym, find one close to home or work so that you are more likely to fit it into your schedule. 

 

7. Take the stairs or the long way 

Whenever possible, use the stairs rather than the elevator. At the office, don’t take shortcuts to get around. The more steps you take, the more activity you get which builds up to more movement.  

 

With these seven tips, don’t forget to tune your mindset in so you focus on movement. When you think about it as a chore, it will feel like one, but when you shift your way of thinking to see it as something you enjoy, you’ll be more inclined to take the time for it that you deeply deserve and stick with it. 

Which tip speaks the most to you? Or, is there another tip you have for getting more movement in your day? Let me know in the comments below!