Getting Started in the Gym.... Baby Steps

Instead of a weekly coaching moment, I'm offering something that I've recently reminded myself of. Most of you who know me know that I've battled weight much of my life. I've won and lost more than 50 lbs at times, and then the weight crept back on over a few years. Now with two children under my belt, quite literally, in less than 18 months, I'm back on the saddle (so to speak). And, it feels great. Only 4 gym visits down but I feel amazing already- and committed.

Here's my suggestions/reminders to those of you who need some motivation:

• Rome wasn't built in a day. Don't overdo it and don't expect to have that awesome bod in a week or month.
• Start slow but start.
• Go to the gym on a regular schedule. I'm opting for every other day and being open to bumping that up in the future, but this is the minimum.
• Do something at the gym, even if it is only for 15 minutes. Yes, I said that. The commute may take you longer than the time you are there, but make sure you get there and do something. It could be a moderate walk on the treadmill. (Don't let anyone intimidate you. They all started somewhere too.)
• Work on forming the habit then work on perfecting the actions.
• Get yourself some good shoes and a comfortable outfit (or two). Feeling good in what you are wearing will help feel good and not feel self conscious.
• Work smart. If you can, hire a trainer- one who's been there and respects your journey (make sure they aren't going to try to kill you and decrease your motivation to go- I've had this happen).
• As you form the habit of going, you'll become more comfortable with the layout of the gym, equipment, and your abilities.
• Increase your workouts by time and effort.
• Set goals.
• If you want more recommendations or suggestions, email me.

Here's to your health,
Lisa

Coaching Moment #199 What Do You Value?

#199 What Do You Value?

What are three things that you couldn’t live without? Name them. Now, tell me how much time and other resources you dedicate to them each week. Do you need to re-align your resources with your values?  

Coaching Moment #198 Your Priorities: Get Them Established

#198 Your Priorities: Get Them Established

We all say family comes before work. But do they really? In what way and to what degree. I find that most people mean that if a family emergency arises, they won’t let work stand in their way.  When it comes to spending time with their families, their blackberries, email and work is usually somewhere close. Let’s remind ourselves that that is not quality time.

Other priority considerations are financial. Would you replace your TV before you would invest in yourself (a class at your local college, a much needed retreat or vacation)? 

I encourage you to consider your priorities this week. Be honest with yourself. You may learn something. 

Photo Card

Fresh Floral Girl Baby Announcements

Shutterfly cards for Valentine's Day, Easter & Father's Day.

View the entire collection of cards.

Coaching Moment #197 The Winner: Kindness

#197 The Winner: Kindness

The world will respond to you as you do it. Shower others, and yourself, with kindness and a new world will unfold right in front of your eyes. Smile more. Thank often. And, go out of your way to help another. 

Coaching Moment #196 Caring for Yourself First

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#196 Caring for Yourself First

You are the model of what you can do for others. Read that again. If you are to care for me or someone in my family, I want to know that you know how to care for yourself first. If you care for others, give them the gift of the best you. If you sell “caring for others” know that your own care will be scrutinized.

Coaching Moment #195 Performance Review

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#195 Performance Review

Its time to take 15-20 minutes, over the next two days, to review your goal progress for the year. What have you accomplished? What do you still want to accomplish by years-end? Its time to sprint to the finish line and then gear up for the next race.

Coaching Moment #194 Ten for Ten

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#194 Ten for Ten

Take 10 minutes to ponder what 10 years from now will look like for you. Where will you be? What will you be doing? With whom? Describe where you will be professionally, personally and geographically. You can add other categories too like spiritually, financially… Be sure to visualize it and describe it out loud or on paper. It will help you get there and provide greater clarity for the road ahead.

Coaching Moment #193 Letter of Forgiveness

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#193 Letter of Forgiveness

I encourage people to write letters that they may never send. It releases you of built up emotions. It allows you to close the door to a chapter in your life. It does so much more. What letter would you write? To whom? About what? Write it. Read it one day later. Then, mail it or shred it. Move on.

Coaching Moment #192 Three-Week Challenge

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#192 Three-Week Challenge

What habit would you like to change? Perhaps a permanent change has been too difficult a challenge. Try three-weeks. Smaller time frames make change easier yet still allow you to reap the rewards and hopefully commit more long term.

Coaching Moment #191 Comfort Foods

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#191 Comfort Foods

What are your comfort foods? Name them. When do you like to have them? Do they remind you of being a child in your grandmother’s kitchen? Or, do they help you suppress your feelings? Be careful. Make sure your comfort food doesn’t become your vice. “Comfort” can be a gray area fraught with trouble if we don’t evaluate it correctly.

Coaching Moment #190 Dare to Dream. Dream to Act.

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#190 Dare to Dream. Dream to Act.

If you were in charge of a nation, what is the one thing you would change or institute? Think it through – all of the benefits, challenges and implications to other programs. Dare to make a difference. Then, once you have your national model of change (for what ever focus or area) consider how it can be adopted on a smaller scale in your company or in your community. Then, propose it and lead the charge. Sometimes it helps to think big to begin to think and act locally.

Coaching Moment #189 Step Aside

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#189 Step Aside

Take 2 minutes. Think about something you could do for someone else today that would make them smile. Next, take the 5 or so minutes it will take to do that very thing. Put yourself aside for this time and focus on making someone else’s day. You’ll reap the rewards. I assure you.   

Coaching Moment #188 Put it in Writing!

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#188 Put it in Writing!

Go ahead. I dare you. Anything worth happening or that you want to happen… put it in writing. Read it each morning and each evening. Something magical happens when you do so. It will become reality.  

Coaching Moment #187 Clean Up!

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#187 Clean Up!

Clean your workspace each week, if not daily. Toss anything outdated. Put important tasks on your calendar in a time slot. Wipe and disinfect the space. Start fresh. 

Coaching Moment #186 Relax!

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#186 Relax!

Of all the courses we’ve taken in our lifetime, none were likely about how to relax. (Unless you are a yoga or meditation fan already.) They were more likely about how to keep going, doing… focused on more work and application. I encourage you to find ways to relax this coming weekend. Apply them through the week. Be your own teacher- you may learn something even more valuable this time around. (One technique might include: spend 10 minutes in the morning just focusing on your breath.)

Coaching Moment #185 Step Out of the Zone… the Comfort Zone

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

This Coaching Moment speaks to me now as I watch my daughter take her first steps.

#185 Step Out of the Zone… the Comfort Zone

We learn and grow when we step away from our norms. Take a class or read a book on a topic unknown to you. If you normally work on things independently, join a group for a team task. If you are wildly social, take a weekend retreat in solitude. Challenge yourself to do things differently at least once per week.

Coaching Moment #184 Perspective… Get Some

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#184 Perspective… Get Some

We often fail to see other’s perspective (full perspective) in a situation. We see our own. And it’s from this vantage point that we make all decisions and assumptions. I challenge you to choose three situations over the next week whereby you actively seek the other perspective. If you are a business owner, become the customer and see how they experience it. If you are an employer, look at something from the employee perspective. You get the picture… well, I hope you will.

Coaching Moment #183 Good Ole’ Ben…

Coaching Moments used to be exclusively for my coaching clients and Champions members. We've now opened them up to share them with you via this blog. Coaching Moments are shared each Friday and meant to encourage you on your path to greater enjoyment and/or success- whatever you happen to be reaching for. They remind us to think about our paths, our decisions and our priorities. Hopefully they make you think about something and refocus. Enjoy.

#183 Good Ole’ Ben…

Did you know that Ben Franklin began each day by asking himself, “What good shall I do this day?” He also spent a great deal of time creating a list of virtues that he felt made people effective- and then scored himself on them. He lived with purpose. And, he was brave enough to hold himself accountable- each day. Let’s all find our Ben.

Be Careful What You Wish For!

This sweet little bird thought that being inside the bird feeder would be the greatest thing in the world! Then she actually got in. Likely enjoyed a buffet lunch and then... uh oh... "I can't seem to get out of here! Help!"

We rescued the bird but I can't say the same for you. So, be careful what you are wishing for. You just might get it. And, then what? Will it be the end-all to your problems or will it create more and perhaps bigger ones?

Think carefully about what really matters in your life. Make a wise decision not just one that feels good for the moment.