Wednesday, May 4, 2016

Brand New Me Wellness Coaching Programs

KISS THIS Image Courtesy of Sira Anamwong | KICK IT Image Courtesy of vectorolie |

Week of Workouts

THURSDAY I did the 21 Day Fix lower body workout.  The sweat was dripping off my chin, feeling like I had a beard!

FRIDAY I enjoyed a Pilates session.

SATURDAY I did Dirty 30 with sinus pressure because of this crazy weather we've been having.

SUNDAY I started reading Motivational Interviewing again, hitting chapters 4, 6, & 7.

MONDAY I had a sleepy yoga session that apparently didn't get posted to Instagram...

I read chapters 8 & 10 during lunch.

YESTERDAY I did Upper Fix before exercising my right to vote. I read chapter 11 during lunch.

This morning I did Total Body Cardio Fix.  We'll see how many chapters I get through today.

Coaching Services

I'm still playing with the logos a bit but Friday I unveiled more details about the Brand New Me Wellness Coaching Programs.

With Molly's help I'm now working on all the forms and templates to use for clients.  I never expected it to be difficult to create documents but my thought processes seem to have hit a blockade.  Checking out other coaches' forms to see what all I need and want to use.

After the weekly coaching sessions (I'm thinking the next day) I'll email a summary of what we covered and what the client's assignment is for the week.  So I need to make a template for this.  Actually I don't want to call what they're working on each week an assignment as that's too much like school.  What are some other names I can use?

Background Image Courtesy of photostock |

This is just in the brainstorming stage but I'd also like to offer fit parties (and use my events management certificate I went back for after having Austin).  I've named it FIT INDY PARTIES and made a Facebook page with skeleton details.  Once the coaching programs are up and running I'll work on party development.  Have you ever held or been to a fitness party before?

Linking up with

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

Wednesday, April 27, 2016

Motivational Interviewing

THURSDAY I did the 21 Day Fix lower body workout.

FRIDAY I did Pilates. The first book to begin studying for the Wellness Coach Certification exam arrived. Since it was supposed to be a nice weekend I planned to read it outside.

SATURDAY I did Dirty 30 in the morning and read the first chapter of Motivational Interviewing in the afternoon.  The study guide doesn't have us reading everything for some reason.

  • Chapters I'll be Reading & Studying
    1. Conversations About Change
    2. The Spirit of Motivational Interviewing
    3. The Method of Motivational Interviewing
    4. Engagement and Disengagement
    6. Core Interviewing Skills
    7. Exploring Values and Goals
    8. Why Focus?
    10. When Goals Differ
    11. Exchanging Information
    12. Ambivalence
    13. Evoking the Person's Own Motivation
    14. Responding to Change Talk
    15. Responding to Sustain Talk and Discord
    16. Evoking Hope and Confidence
    18. Developing Discrepancy
    20. Developing a Change Plan
    23. Experiencing Motivational Interviewing
    25. Applying Motivational Interviewing
SUNDAY I read the next two chapters. There was A Motivational Interviewing Prayer one of the authors wrote to prepare himself before seeing clients. I wonder if it's already in poster form somewhere or if I should have it done. I'd like to have this on my wall.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on

MONDAY I felt myself channeling Robin Williams with Total Body Cardio Fix.

YESTERDAY I worked my upper body.

TODAY I did yoga.

Linking up with

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

Wednesday, April 20, 2016

Headache Be Gone!

Last week I was suffering from a triple headache - menstrual, sinus, and tension.  Rotating doses of acetaminophen, ibuprofen, and zolmitriptan would mute the pain for a little bit, leaving the pressure.  Then it'd all start over again.  I went to work but nowhere else.  I posted in social media and worked on some other things but couldn't bring myself to write a blog post.  So there's quite a bit to cover today.


APRIL 7 I did Jillian Michaels' Body Revolution Workout 11.

APRIL 8 I did Pilates Fix.

APRIL 9 I wrapped up Body Revolution with Workout 12.  Just the little bit I did of this program made me tired of Jillian so I won't be doing her workouts for a while.

APRIL 11 I started the 21 Day Fix again, just the workouts.  I woke up with a headache but pushed through Total Body Cardio as much as I could.

APRIL 12 the headaches continued but I did my best with Upper Fix.

APRIL 13 I decided to take another rest day to see if it would help with the headaches.

THURSDAY the rest seemed to have worked a little bit as the pain was reduced so I went ahead and did Lower Fix.

FRIDAY I did Pilates Fix again..  I think this will be my Friday workout of choice.

SATURDAY I did Dirty 30 in the morning and started cleaning out my garden in the afternoon.  It took about an hour to rake it all and weed the east side.

SUNDAY it took about 1.5 hours to weed the west side of the garden.

MONDAY I did Cardio Fix.

YESTERDAY I did Upper Fix.

TODAY I needed a Yoga Fix.

Upcoming Activities

Tomorrow night's when I complete the CPR certification at the YMCA.

On June 20, I'm participating in The Longest Day, an event to honor the strength, passion and endurance of those facing Alzheimer's disease, such as my Grandma Flemmings. From sunrise to sunset, my team (can join from anywhere) will walk to raise awareness and funds for the care, support and research efforts of the Alzheimer's Association.  You too can help by either joining my Walking 4 Wellness team or making a donation.

On October 8, I'm walking The Great Pumpkin Run (looks to be my only race this year).  Austin won't be trick-or-treating anymore but I still want to dress up in a costume.  I want to use this race as my opportunity to wear a costume but have no idea what I want to wear.  Any suggestions are welcome!  Should you be in the area and want to join me at this 5K race you can save $5 with this code LAWRTW5K.

Coaching Services

This is one thing I was able to work on last week - starting to develop my 1:1 Wellness Coaching services.  Since I already have the Brand New Me community on Facebook I went ahead and kept the same name for the coaching programs.  I hope to have everything finalized in the next month or so but here's what I came up with so far.

Not too many details will be listed as the guts will depend upon the individual client's goals.  The Facebook community will continue to be a part of my services as the free group support system.  I wish I could afford done for you programs to use as my foundation such as what Rachel Feldman or Kathleen LeGrys offers. I can't wait to help more people find their healthy paths!

Linking up with

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

Wednesday, April 6, 2016

Going Down

THURSDAY I was worn out with Jillian Michaels Body Revolution Workout 8.

FRIDAY I got into a new-to-me pose in Yoga with Adriene.

SATURDAY I did Workout 9.  I was lightheaded so some moves felt like I was flying!  I ran into one of the ladies from Weight Watchers at the Chinese restaurant.  We both said "see you Tuesday" so I kinda felt obligated to go to the meeting next week.

MONDAY I did some more Yoga with Adriene.  I shared a set of transformation pictures on Instagram, showing how different I looked from when I first started exercising to now.

After work I drove down to the southside YMCA to register for the Heartsaver CPR/AED certification class on the 21st.  That place is packed so I'll have to leave work extra early to be able to find a parking spot!

YESTERDAY it was tough during Workout 10.  About 10 minutes in I had to pause the DVD to catch my breath!

I went to the Weight Watchers meeting and was down 1 lb!  I still had to pay the meeting fee since I wasn't down further.  I'd seen their campaign about sharing your Glowment but didn't hear about these cute Glowboxes.  I immediately bought one!  The selfie button paired with my phone but wouldn't take a picture (just like selfie sticks).

TODAY was HOLY COW with Cardio 3!  Way too much plyo for me so I tried to modify a lot of the exercises.

Linking up with

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

Wednesday, March 30, 2016

I Passed!

I'd been so nervous about taking the Group Exercise Instructor exam that I could've psyched myself out.  This was my first exam since 2005 so I hadn't a clue how to study or anything.  I think that's funny because I never had a problem before!

I arrived at the IvyTech campus on the south side of the beautiful Fort Harrison yesterday afternoon.  I hadn't been up there in years so I'd forgotten how peaceful it was.  The room numbers were a little weird walking down the hall (with completely empty/stripped rooms on the way).  I found the testing room and got all checked in.  They have you do a practice test to accommodate yourself with the program.  Man, those questions were hard since they were on completely random topics and I knew nothing about several of them!

You're allotted 2 hours to take the exam from the time you click the button to start.  The timer ticked away in the top left of the screen; that was a bit distracting to me.  You could mark the questions you weren't sure about and go back at any time.  I completed all 120 questions in just under an hour.  When I got back out to the car I shared a picture of the exam passed letter across social media.

I was strongest in domains 3 & 4 which I think is very appropriate for Wellness Coaching since I'm not planning on actually teaching any fitness classes.  Coaches need to be strong in engagement and leadership of their clients and be savvy in all the administrative and legal stuff.  Next up is getting my CPR certification before they'll send me the actual GEX certificate.  The Red Cross offers the classes with exam several times a month so I can schedule that any time.

Have you ever surprised yourself on an exam?

THURSDAY I did Jillian Michael's Body Revolution Phase 2 Workout 5.

FRIDAY I did Yoga with Adriane Yoga Camp Day 4 - I Awaken.

SATURDAY I did Phase 2 Workout 6.

MONDAY I did Yoga Camp Day 5 - I Am Alive.  I was alive with anticipation for the GEX exam.

YESTERDAY I did Phase 2 Workout 7.

When I went to Weight Watchers last night I had to pay for the first time EVER.  I was the same weight as the beginning of the month but over the system goal weight of 150 lbs.  I see no way that I'm going to lose 4.6 lbs over the next week to prevent me from having to pay another $15 next week so I might not be returning for a while.  I was on a high from passing the exam that I didn't tell anyone this at the meeting.

TODAY I did Cardio 2.

Linking up with

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

Wednesday, March 23, 2016

Cat Scratches and a Broken Shower

THURSDAY I did Jillian Michaels Body Revolution Phase 1 Workout 2.  I'd gone to bed forgetting to set the alarm.  Benny woke me up at 6:30A and I still got it done!  On top of that I was scratched up by the cat.  She was asleep next to me on the couch Wednesday and I moved to get up.  She must've been sound asleep and my movement scared the crap out of her.  She clawed my finger, arm, and bottom lip.  Where the scratch was on my finger made it difficult to grip things.

FRIDAY I had one of my sinus pressure/headache combos so I didn't workout.  These times don't go well with Jillian.

SATURDAY I did Phase 1 Workout 3.  This day marks the beginning of the 3rd year of my journey.

MONDAY I was still sleepy so I did some Yoga with Adriene.

I tried to take a shower but the water pressure wasn't there.  Benny checked the sink in our bathroom and the shower and sink in the other bathroom, all were normal.  So we determined it's the diverter (the thing that mixes the hot & cold).  I called the home warranty company so we could get our plumber in to fix it.  The plumber said it'd be $300 to make the repairs ($50 deductible & $250 for the work).

YESTERDAY was a big leg day with Phase 1 Workout 4.  I remember when I first did surrenders; I was sore for days afterwards.  This morning my legs were still feeling the surrenders but they weren't sore!

Benny had to move everything away from the wall in the living room so the plumbers would have access to the shower.

TODAY I did Cardio 2.  I feel so much slower than what Jillian does (besides not doing much plyo) but it works for me.

The plumber arrived around noon and were finished in two hours.  They left to take care of another client and will return later today to patch the drywall.  Friday they'll be back to sand and paint.

Tuesday is the big day - the Group Exercise Certification Exam.  I'm getting nervous!

Linking up with

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

Wednesday, March 16, 2016

Brand New ME Upper Body Workout

THURSDAY I did Yoga with Adriene's Yoga Tone - Yoga for Weight Loss session.

FRIDAY was Kelly Coffey-Meyer's Lift in Full Throttle Olympic Lifting.  Austin was dropped off as normal; it was like the ex's blow up (in front of him) never happened.  Will see what the future holds.

SATURDAY I mixed it up trying to do my own thing.  I picked some exercises from this upper body workout I created for one of the ladies in my fitness community.  It took me about an hour to get through only 8 because I had to change the weight plates on my adjustable dumbbells.  Instead of the groups as listed I jumbled them up and picked the 8 and did them as a drop set.

I've been playing with the Personal Trainer Plan App to play with creating strength training workouts.  It's in Beta testing so there's a lot of kinks to be worked out.  I couldn't get the sets to work or the print out to come out right so I put it all in Canva to make the image.  How does my first workout look?  Please try it out and let me know what you think!

SUNDAY I started studying for the GEX exam.  OMG I don't remember how to study!  I have no clue how to review this material to be able to remember it all.  Any pointers?

The ex picked up Austin like the annoying boyfriend, sitting in the driveway honking.  That'll get old fast so I may have to say something about it.

MONDAY I did Jillian Michaels' Body Revolution Cardio 1 workout.

The two Momentum Jewelry wraps arrived for me to give away to two people who're needing that little boost of inspiration.  I haven't decided how I'll give them away yet but I'm ready to help #ShareTheSpark!  If you'd like to pick up your own wrap visit their website and enter the code FFspark15 to save 15% off your order through the end of May.

YESTERDAY I did Body Revolution Phase 1 Workout 1.

TODAY I woke up tired and Benny could see it so I went with Yoga Day Camp Day 3 - I Embrace.

Linking up with

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