Transform Your Body

Taking action towards your goals to create true happiness is the foundation of conquering these destructive habits and coming into the Warrior Mama mentality. This is where the work gets done.  This training will push your limits, increase your physical strength and power, and allow you to burn more fat at rest.

Your Health and Wellness in 2019: Conquering Goals

Are you planning to improve your health and wellness goals in 2019? If the past year hasn’t gone quite as you planned on the health and wellbeing front, the New Year is a great time to think about where you’d like to be - both this time next year and much further down the line. Here are some tips for setting some goals that will improve your health and wellness, and some of the key areas that you might want to focus on.

Setting Health and Wellness Goals

It’s not “all or nothing”. When we set health goals, it’s often on all-or-nothing basis. You might start off with the best intentions but it’s often unsustainable in the long term. If you don’t exercise much to begin with, resolving to work out every single day can be a bit too much. Meeting in the middle at 3 workouts per week is something you can stick with even when life gets busy. You don’t necessarily need to commit hours to workouts either, especially if the ones you do are pretty intensive.

SMART goals. SMART stands for Simple, Measurable, Achievable, Realistic and Time-bound. Keep these in mind when you’re setting health and wellness goals. Be sure to factor in your current health situation and what you might realistically be able to achieve without changing your lifestyle beyond all recognition or compromising your health.

Be patient. You won’t see significant changes to your health and well being overnight but keep reminding yourself that every little bit of progress you make will start to add up over time.

Health and Wellness Goal #1 - Sleeping Well

How much sleep do you get in the average night? If it’s not the recommended 7-9 hours, make sure one of your resolutions includes getting a good night’s sleep - especially the deeper, more restorative stages of sleep. Ideally, you want to be spending around 20% of your sleep in a deeper stage of sleep but this can be much lower if you wake up a lot during the night.

Lack of sleep can make you more likely to develop a host of health problems and it can also be a risk factor for cognitive decline. Here’s a scary thought … every cell and tissue in your body benefits from adequate sleep, according to the National Institute of Neurological Disorders and Stroke. Cardiovascular disease, diabetes, high blood pressure and obesity are just a few of the problems that can stem from poor sleep.

Not getting enough sleep is also a factor in weight gain. It disrupts your levels of key hormones, particularly ghrelin and leptin. These hormones control your appetite, with ghrelin telling you when you’re hungry and leptin stepping in when you’re full. When they’re imbalanced after poor sleep, it’s no great surprise that it triggers overeating. In the long run, it leads to weight gain.

If your sleep could be better, make sure that 2019 is the year that you commit to better sleep. It’ll help to protect you against the health risks associated with chronic insomnia and can be a secret weapon in keeping your weight in check.

Health and Wellness Goal #2 - Social Interaction

Do you ever feel lonely? If the answer is “yes”, it’s time to make social interaction another wellness goal for 2019. It’s very possible to feel lonely and isolated even if you have a good support network around you. Loneliness is linked to higher levels of inflammation that can then pave the way for health problems. It’s even been linked to dying earlier!

To stop loneliness being a problem for you, make a pact with yourself to get out and meet new people as part of your 2019 wellness goals. Whether that involves signing up for a new fitness class or joining a book group, look for new opportunities for social interaction.

Health and Wellness Goal #3 - Gratitude

You might have heard of gratitude as a major trend in self care but you may be less aware of the potential health benefits. According to research from UC Davis, people who express gratitude on a regular basis are happier and have less physical health problems. It may even be able to reduce cortisol levels and biomarkers of inflammation.

Want some of this for yourself? Spend a few minutes every day thinking about things that have made you grateful or thankful. Keeping a gratitude diary has been shown to reduce perceived stress too. Practicing gratitude as one of your big health and wellness goals for 2019 could improve both your physical and mental well being. 

Health and Wellness Goal #4 - Random Acts of Kindness

Performing random acts of kindness for other people is another great health and wellness goal for 2019, especially if you’re committed to improving your happiness.

In a study from Oxford University, performing acts of kindness was linked to slightly higher levels of happiness and life satisfaction. Resolving to carry out at least one act of kindness per week in 2019 can help with this.


New Years Intentions Challenge

Do you usually make New Year resolutions to improve your life? Resolutions are linked to achieving specific goals such as eating healthier, losing weight or saving money. They’re often about something that is missing from your life and at the very least, they tend to focus on what you feel is wrong in your life and how you’d prefer not to feel.

This week we are doing the New Year Intentions Challenge where, you’ll discover more about how to set the right intentions to get your New Year off to a great start.

With this 4 day challenge, I’m going to share with you this week, you’ll learn about why it’s important to set intentions rather than resolutions and by the end of the week, you can start coming up with your own New Year intentions.

On the surface, intentions may seem similar to resolutions as they’re all about intent to become the best possible version of you. There are some big differences too though.

Intentions are internal and unlike a resolution, there’s no end goal with an intention. Think of it more as a journey towards a certain way of being and what you need more of in your life. It’s much more likely to involve a part of your attitude or mindset that needs to change to bring out the best in yourself and change how you feel.

Let’s take weight loss as an example. With a New Year resolution, you might resolve to lose ten pounds. With a New Year intention, you might put the focus on eating nutritious, healthy and nourishing foods that feed your body from the inside out. Weight loss might happen in both scenarios but with an intention, your self care eating habits will continue as a lifestyle and not just a short term goal.

Examples of intentions include happiness, self compassion, gratitude, simplicity, embracing life, self love, courage and being open to new experiences. If you’re prone to being self critical and always on the go, you may choose self love and simplicity as your New Year intentions, for example.

There’s none of the pressure that often comes with resolutions, which is one reason why setting intentions is a lot more likely to be successful compared to resolutions.

Are you super excited to get started on
setting New Year intentions?

You are my coach.  I literally couldn't have done it without you

"When the challenge started I was at 172. And now 12 weeks later I'm at 152!! No fad dieting, no special magical pill, no meal replacements, no fasted cardio or crazy intense workouts. In fact I think I've eaten more than I have in years, but I've eaten more of the right foods! I'm sleeping better, breathing better and just feel better in every aspect. The daily challenges, the accountability, a kick ass coach... everything I needed to succeed. But I also finally had real determination. I was ready. I wanted this...  I was mindful every day of what I ate. The water I drank. The challenges and workouts. I tracked and tried to get all the key points in every day. Obviously it really works!!!"

~ CANDIE, mom of one

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