Friday, June 24, 2016

Signs Everywhere


After sharing the details of the Costa Rica Wellness Retreat I decided to use this experience to also launch Fit Indy Parties.  I'll be bringing fitness parties to the Indianapolis metro area.  What better way to kick off this venture than a HUGE party in Costa Rica!


I keep starting to write this post but never finish and publish it. I think I'm bored just talking about my week. Is there anything else that you'd like to see from me each week?


JUNE 12 I did Kelly Coffey-Meyer's MUSCLE UP 2B FIT Legs & Arms workout.

JUNE 13 I had a yoga session with Adriene.  I read chapters 10 & 11 during lunch.

JUNE 14 I did the Back, Chest, & Shoulders workout. I weighed in up another 3 lbs. I expected to be up with 3 nights in a row not cooking dinner but not that much.

JUNE 15 I did the 21 Day Fix Total Body Cardio workout, expecting to not be able to walk because of the showers in the forecast all day.  Turns out it was still bright and sunny so I could've walked.  Go figure!

JUNE 16 I did Pilates.

JUNE 17 I worked my legs and arms.

JUNE 18 I did the shoulders, arms, and abs premix.

SUNDAY we had a squirrel visit the window bird feeder. Tiger of course spotted it first. She went nuts behind my head so I turned around to see what she was doing. I laughed about it, bringing Austin out from the computer room. The three of us were entertained for quite a while!

As everyone knows Monday was the longest day. The morning I had another yoga session before facing the heat.  I walked during lunch for the Alzheimer's Association's campaign. I got turned around trying to avoid road construction, resulting in being out longer than planned.


After I got back I called NETA to order the test only option for the Wellness Coach Certification exam. I'd planned on taking the test by the end of the month but we have our audit next week at work. So my goal is pushed out a couple of weeks...no big deal.

TUESDAY I worked my back, chest, and shoulders. At Weight Watchers I weighed in down but still above my window.

YESTERDAY I worked my legs and arms.

TODAY I did Pilates.


Linking up with

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run
Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

Monday, June 13, 2016

Costa Rica Wellness Retreat



The last time we were on vacation was in 2011 and I was probably 120 lbs heavier.  Last year, after hitting my goal weight, I rewarded myself buying a high-waisted bikini, but never had the opportunity to wear it outside the house.  I have only been outside the US a couple of times in my life (both briefly in Canada).  It's time to change all this!  This retreat is an opportunity for Austin, Benny, and I to go to Costa Rica this October (during Austin's fall break) but I need your help in making this awesome experience happen!

I'm looking for a group of at least 15 to join FIT Life Creation and my family on this all inclusive adventure filled with surfing, zip lining, healthy living workshops, and more, at the Riu Guanacaste  in beautiful Costa Rica October 13-17.  I'd love to meet you in person and work with you in a small group setting as one big fit party to help you on your healthy living journey.  What kind of magic will we make for your path?

For trip details or to book your adventure visit Fit Life Creation and enter LAWRTW at checkout for a little discount from me to you.  BONUS:  If your package is booked before August 10 there's a $500 savings (excluding airfare)!

 

Healthy Living Workshops

Below are some sample topics we could cover in the workshops.

Nutrition

  • The Misinformation of Fad Diets
  • Why Diets Don't Work/What to Do Instead of Dieting
  • Portion Control
  • Menu Planning
  • Mindful Eating
  • Conquering Cravings
  • Fueling Your Body

Fitness

  • Getting (Re)Started
  • Maximizing Results
  • Finding Your Fitness Soulmate
  • Busting Plateaus
  • Overcoming Roadblocks

Personal Development

  • Self Care Practices
  • Stress Reduction
  • Loving Your Body
  • Life Balance
  • Mindset Shifts
Once the group is registered I'll send out a survey to find out what topics you'd like covered so we can put together workshops tailored to your needs. Be sure to complete the form below to receive any updates on the retreat.

Subscribe for updates

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Show me how you're currently living your journey and put a hashtag on it!  Be sure to include #BrandNewMe and #createmyfit in your post.

Check out the healthy living freebies at FIT Life Creation.


If you're a fellow Fitpreneur and would like to host or cohost a workshop please email me your proposal at longandwindingroad@usa.com.




Friday, June 10, 2016

Weekly Wrap & Announcements


Weekly Wrap

THURSDAY I did the 21 Day Fix lower body workout.

FRIDAY I did Pilates.

SATURDAY I did Kelly Coffey-Meyer's MUSCLE UP LIFT 2B FIT Back, Chest, & Shoulders workout.  I checked out the abs workout and decided not to do it.

After having a completely lazy, kidfree weekend, MONDAY I did the Legs & Arms workout from Kelly's DVD.  I read chapter 7 of Lifestyle Wellness Coaching during lunch.  When I got home that night I checked out my garden to see how things were going and some of the seeds had sprouted.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on

TUESDAY I did yoga.  During lunch I read chapters 8 & 9 since they were similar.  I received an email late afternoon saying that I won passes to the Whitesnake concert Wednesday night so my mind was on that for a while.  I weighed in up 1.2 lbs so I had to pay Weight Watchers again. 

WEDNESDAY I walked 3.46 miles around downtown, picking up a big bunch of kale at the farmer's market.

Benny had said they must've not been popular in Germany because he wasn't familiar with Whitesnake.  He was familiar with Deep Purple but not why David Coverdale left. 



We were in the back and my phone sucks so I couldn't get any good pictures.  I thought I knew more of their songs but only recognized two of them.  However, that could've been more that I couldn't hear anything there.  It was just too loud!  The Old National Center is NOT the appropriate venue for this type of concert.

I told Benny that I wanted one of the shirts David was wearing but didn't see it for sale outside.  I checked the website and found them in the shop....I don't want the shirts so much now (the price!).

YESTERDAY I did Kelly's Back, Chest, and Shoulders workout again.  Benny and I went to Applebee's for the second #woodfired visit.  The chicken I had with Austin was MUCH better than the steak I had with Benny.

TODAY I did Pilates.

Announcements

Wednesday I published a post on The Wellness Coach Difference, highlighting what a coach does and how you can benefit from a Wellness Coach.  Check it out and comment with any questions.


Please join the Brand New Me Wellness Healthy Living Community on a FREE 7 Day Healthy Habits Challenge to kick start your weight loss and fitness goals.  You'll get easy-to-follow, sustainable strategies and practical tips that empower you to reclaim your slimmer, sexier body...without dieting.  The fun begins July 5!


If you're on Instagram you've already seen this announcement but be on the lookout for the blog post about Costa Rica on Monday.  (That way it'll be easier to access the links).  I'm so excited to have this opportunity to share with you!

Since I'm pouring my focus into the coaching business I think I'll stop regularly being on the lookout for product reviews.  Let the companies start coming to me with items beneficial to my clients!

Anything new or exciting in the works for you for the second half of 2016?


Linking up with

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run
Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog



Protecting Myself from the Gunk in My Tap Water

I drink water all day every day, more so in the summer while it's hot than the winter when it's cold.  At work we have water service so I know it's been filtered.  Our tap water at home is another story.  There is always calcium deposits at the bottom of my glass that kinds of turns me off of drinking the water, but what else would I drink?  My only other choices are tea (using that same water) or almond milk.

Because of this I was excited to be offered the opportunity to check out Water Liberty's Adya Clarity for free in exchange for my honest review.  These drops are clinically proven to reduce the heavy metals in your body and are tested by an EPA certified lab to reduce up to 99% of toxins in your water.  This is what piqued my interest.



When asked other healthy living bloggers whether or not they'd used Adya Clarity or a similar product the only response I received was about a negative article from a few years ago.  I asked Water Liberty for their response and I was sent the link to their blog post debunking that article and similar ones that have been floating around.

Adya Clarity blends ionic sulfate minerals to purify water without use of toxic chemicals.  Just letting a glass sit for a few hours you can see the difference.


1 is a glass of tap water treated with Adya Clarity (sitting on top of my phone to see the bottom of the glass better).  2 is plain tap water in the cup I use throughout the week.  3 is a glass of water from the bottle service we have at work.  When our water's treated there's still some sediment but it's much less than I normally see (and also pale yellow instead of white).  This shows much promise that Adya Clarity could make our water go from 2 to 3 so I don't feel so weird drinking it!

I also noticed a slight taste difference with the Adya Clarity.  It's hard to describe but maybe you could say Adya Clarity makes your water sweeter.

I plan to continue to use this bottle of Adya Clarity to see what other changes I notice drinking cleaner water outside my work.  Be sure to visit Water Liberty's website to check out Adya Clarity for yourself along with the other sizes and options available.

This post was sponsored by Water Liberty.


Wednesday, June 8, 2016

The Wellness Coach Difference

Image Courtesy of phanlop88 | FreeDigitalPhotos.net

Wellness coaching is a relatively new profession, but the idea behind it is really rooted in how we, as human beings, operate. As a wellness coach, I help you work with your unique body, and take into consideration how everything in your life affects your health and wellness.

At the first glance, you may think what a wellness coach does is not much different from a conventional nutritionist or dietician, or a diet program. However, there are some subtle nuances that make our approach superior in terms of creating positive changes that last – instead of delivering a Band-Aid solution.

As a wellness coach:
  • I work with the concept of bio-individuality. My approach is client-driven. Instead of getting a one-size-fits-all meal plan based on a cookie-cutter approach or one fad diet, I create customized plans for my clients based on their individual circumstances, lifestyle habits, health condition and other needs.
  • Nutrition is generally approached as “whole foods”, instead of compartmentalizing them into individual nutrients such as calories, carbs, proteins, fats etc. Why? Because the synergistic relationship among these various components when they are ingested in the form of whole foods deliver much more benefits than when they are taken as individual nutrients.
  • With the Brand New Me Wellness Coaching Programs, during which I work with my clients for at least a month in sessions that last 30-45 minutes, I am able to be with them every step of the way so that we are able to look into lifestyle choices and work on changing habits, resulting in meaningful and positive behavioral changes that last for a long time, delivering long-term health benefits.
  • My coaching is goal-, action- and result-oriented. My approach focuses on implementation and integration, so that healthy changes are integrated into your life. We live in the age of information overload – you don’t need more information, you need to know which information to use and how to make them work for your life.
  • Instead of treating the symptoms, I work with my clients to get to the underlying causes of their health concerns. We look at how issues such as stress, emotional distress, physical activities, lack of “soul nourishment” etc. affect our overall wellbeing. I help my clients cultivate the awareness to improve all areas of their lives.
  • I support my clients to work with their body on healing itself so that they can eventually reduce the amount of medication that they rely on.
  • Instead of forcing my clients to stick to some “plan” which does not work for them, I first listen to my clients’ needs and concerns, then work with them to get over blocks or resistance, making any behavioral changes they make stick.

I am Your Health Advocate


As your Wellness Coach, I support you to live your life to the fullest. Working with me, you will get:
  • A plan of ACTION that is realistic, practical and actionable
  • GUIDANCE to implement changes that work with your lifestyle
  • SUPPORT to course correct and stay on track
  • ACCOUNTABILITY that leads to success that lasts a lifetime

Image Courtesy of everydayplus | FreeDigitalPhotos.net

What is Not Taking Action Costing You?


Chances are, if you invest in your health and wellness, you will recover your investment and more through savings in medications, doctor's visits, unnecessary supplements, fad diets, ineffective treatments, as well as increased productivities and fewer sick days.

Plus, who can put a price on more vitality, less stress, better relationships, and a happier existence?

To find out if wellness coaching is right for you, I invite you to schedule a free wellness strategy session during which we will discover how I can support you for a healthier, happier life.

Wednesday, June 1, 2016

Standing Out


Welcome to June everyone!  Who all is participating in our #SummerFitChallenge on Instagram?  Today's exercise is jumping rope for the 30 seconds.  I didn't get it done this morning so I'll have to do it when I get home.  I haven't jump roped since high school gym class!  Here are the rest of the exercises for you to follow along.


🔛 Are you ready for the #summerfitchallenge starting tomorrow? Here are the daily exercises we'll be doing. How many reps can you complete in 30 seconds? ⌚ 📜 The Rules 📜 Share your reps completed every day in comments on this post or on your own picture/video with the challenge hashtag. Be sure to tag me when you share so that I can repost! Your account can't be private. To be eligible for the weekly prizes you must be active and engaged daily. Let's do this! 👙🌞 #fitmom #fitfam #LAWRTW #LongAndWindingRoad #LongAndWindingRoadToWellness #BrandNewMe #fitnesschallenge #exercise #workout #healthyliving #nogymneeded #ChooseSelfLove #TheFitpreneurLife #IndyFitness #FitIndy #WellnessCoach #IndyCoach The lovely hostesses of this challenge are: @FemmeFitaleFitClub @SweshFit @FitFaithLife @TheSHGCommunity @4FitMommas @LongAndWindingRoadToWellness @TheFrugalExerciser_ Prizes sponsored by: @theshgcommunity @spri Shred Lifestyle, & @femmefitalefitclub
A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on


Standing Out

I'm an introvert (also highly sensitive) so I don't feel comfortable shouting from the mountaintop about who I am and what I can do for potential clients.  I've always been a behind the scenes kinda gal so becoming a Wellness Coach is forcing me to come out of my shell, going beyond my comfort zone.  (This new workout outfit is definitely in that category!)

Looking for ways to make myself stand out as a viable option for my ideal clients.  I'm here to help people 40+ who are new to healthy living start their journeys and those returning after a hiatus get back on track through healthy eating strategies, fitness plans, and personal development.  I've shared relevant parts of my story around the web.  I briefly research potential solutions for dilemmas or questions of members in the Brand New Me Healthy Living Community. But I must find the thing that propels me forward. If you've been around a while, what makes me stand out in your mind?

Week of Workouts


THURSDAY I did the 21 Day Fix lower body workout.  During lunch I read chapter 5 of Lifestyle Wellness Coaching.

To celebrate Austin finishing middle school I took him to Applebee's for dinner for the Wood Fired Menu.  We played trivia on that gadget on the table for a while when waiting for our food.  At one point I caught a rare image of him.  Austin didn't try to take my phone away from me this time LOL.




FRIDAY I read chapter 6.  The outfit I won from Nicole at Fitful Focus from Reebok's Honor Your Days campaign was sitting on my front porch when I got home.

SATURDAY it took me 3 hours to dig out the west side of the garden with Austin dumping the dirt.  I don't know if I was faster digging or Austin was faster than Benny dumping the dirt.  The clay soil we have is so tough to work with.

SUNDAY I lay down the fabric and dirt then planted everything.  Tomato, black bean, radish, carrot, basil, spinach, zucchini, and lettuce are all planted now.  It took 4 hours to pull it off alone.  I ended up being sunburned on my shoulders and upper back.




YESTERDAY I didn't feel fully recovered after resting Monday so I did yoga.

TODAY I did Kelly Coffey-Meyer's Split Session Upper Blitz.  During lunch I walked 2.85 miles around downtown after picking up some arugula at the farmer's market.  I know that I had several glances wearing this outfit.



Linking up with

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run
Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog



Wednesday, May 25, 2016

In the Kitchen





Have you tried a pair of silicone cooking gloves before?  I received a pair of the AYL Cooking Gloves for free in exchange for my honest review and they are AH-MA-ZING!  I could stand there a loooong time with a hot pan in my hands (only having to set it down because my hands grew tired).  AYL's gloves have a cotton lining which makes them more snuggly.  I've been using them instead of my oven mitts and potholders to handle all hot stuff from the oven and microwave.  I don't know if Austin didn't believe me at first but I got him to try the gloves this weekend and he was rather surprised that he couldn't feel the heat through them.  Supposedly you can toss them in your dishwasher to be cleaned but I don't think Benny would be willing to do try that LOL



You can find the AYL Cooking Gloves on Amazon and try them out yourself.

This weekend I FINALLY used up the rest of the turkey from Thanksgiving.  It's been sitting in the freezer annoying me to look at but I just couldn't figure out what to make.  I printed off a couple of Barbell Bikini recipes and made them.

Chicken & Spinach Egg Cups (serves 4-5)

INGREDIENTS

  • 1/4 Cup Coconut Milk (I used almond milk)
  • 2 Cups Diced Spinach
  • 1 Cup Shredded Chicken (I used turkey)
  • 1 Tsp Sea Salt (I only used 1/2 tsp since it was the fine grain)
  • 1 Tsp GarlicPowder
  • Dash of Hot Sauce (optional)
  • 9 Eggs

 DIRECTIONS 

  1. Whisk eggs and coconut milk, add chicken, spinach, and seasonings.
  2. Using olive oil or coconut oil spray, coat a muffin tin well (skipped this since I used the silicone muffin pan).
  3. Portion egg mixture evenly in cups (very hard for me to do LOL).
  4. Bake at 350F for 25-30 minutes (had to go longer in the silicone).
It was as I feared, too eggy for my liking.  However, I experimented further. I topped one of the egg cups with black bean hummus.  It looked like icing and reduced the egg taste further to where I enjoyed them.  Now I have something new for breakfast!

Avocado Chicken Salad (serves 4-5)

INGREDIENTS

  • 2 Cups Shredded Roasted Chicken (I used the rest of the turkey but don't know how much it really was)
  • 1  Cup Mashed Avocado (I used 2 of them)
  • 1 Tsp Lime Juice (I had none so mine was "dry")
  • 1 Tsp Garlic Powder
  • 1 Tsp Sea Salt (again I only used 1/2 tsp)
  • 5 Pieces of Crisp Bacon, Crumbled (used turkey bacon)

DIRECTIONS

  1. Place all of your ingredients in your stand mixer with it's paddle attachment and let it mix until it's completely combines. (Umm...what's a paddle attachment?  I just mixed it by hand in the container with a normal spoon....)
  2. Serve on a bed of mixed greens.
I brought some to work to eat for lunch.  I didn't use any lettuce but had it on one of my sandwich slims.  It was really odd for me to experience a buttery taste.  Is that what it's like to eat an avocado uncooked?

 

Workouts & Studies

THURSDAY I did the 21 Day Fix lower body workout.  I started reading Lifestyle Wellness Coaching during lunch.

FRIDAY I did Pilates and read chapter 2.  The Bob's Red Mill protein powder arrived for me to try and hopefully get #SummerStrong. Visit 
http://www.bobsredmill.com/get-a-coupon.html to snag a coupon so you can grab a bag and participate in the Instagram challenge July 18-23 (leads up to Fitbloggin').

SATURDAY I did Dirty 30 before heading outside to work on the flowerbed out front.  It was a chilly day (because of the wind) so I couldn't see myself working in the garden.  I cleaned it out and planted my seeds - Forget-Me-Not, Aster, Marigold and....I actually forgot what else.

SUNDAY afternoon I spent 4 hours (with breaks) digging out the east side of the garden.  There were so many weeds I had no other choice!  I'm going to use some of that landscape fabric (or whatever the garden version's called) this year to see if that'll help with weed control.  Benny had fun hunting for where to put the dirt.  No idea where he's going to put the rest from the west half...




MONDAY I did yoga to help recover from all that digging.  I read chapter 3.

YESTERDAY I didn't feel recovered enough to do a workout so I took a rest day.  I read chapter 4.

I finally got the note from the doctor for my new goal weight so I got everything updated at Weight Watchers.  So now I'm back to not having to pay!



TODAY I mixed it up and did Kelly Coffey-Meyer's Split Sessions upper body workout. This afternoon I stopped at the farmer's market and picked up more tomato starters. Now I have 10 to plant. Afterwards I walked around a little bit, totalling 2.23 miles (according to MapMyWalk).

 

#SummerFitChallenge on Instagram


Who needs another fitness challenge boost to get bikini-ready this Summer?

#SummerFitChallenge‬ starts June 1st! Each day we challenge you to complete as many reps of the exercise for that day within 30 seconds (get your timers out).

Post your pics and videos throughout the 30-day challenge using hashtag #summerfitchallenge. We'll each choose our favorites to regram. Also be sure to tag your hostesses - so FOLLOW ALL OF US (see below).

There will be weekly prizes to those who actively participate in this challenge by posting pics/vids with the challenge hashtag so if you want to WIN something make sure you use the challenge hashtag on each and every one of your posts so we know you are in!

The lovely hostesses of this challenge are: @FemmeFitaleFitClub @SweshFit @FitFaithLife @TheSHGCommunity @4FitMommas @LongAndWindingRoadToWellness @TheFrugalExerciser_


Linking up with

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run
Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog