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




Wednesday, May 18, 2016

It's a Lifestyle


Working on building my audience in one of my Facebook groups this week got me thinking...just like healthy living wellness coaching is a lifestyle.  I'm here for my clients; my thoughts and actions revolve around what I can do for them.

My Vision

I'd always known that I was meant to help others but not how. After beginning my own journey I discovered that it's my passion and purpose to help others live healthier lives. Every day I wake up fully rested and ready to help guide my Brand New Me Wellness Coaching clients on their individual paths to improve their overall health and wellness. At least 5 clients go through the ropes monthly with me personally. I have a great team of RDs, Personal Trainers, and more working together to consistently find the best ways to help our clients reach their wellness goals. My husband is 100% supportive of my business and is involved in some capacity. I wake up fully refreshed and ready to help all I can. In addition to the coaching we are running Fit Indy parties around the state. All this has allowed me to leave the job I hate, live comfortably (making at least $100K annually), and travel regularly. I am truly at peace.

 My Audience

I serve those 40+ who
  • Were active and healthy in their youth but life got in the way.
  • Have been on their healthy living journey but are stuck or are at a plateau.
  • Are completely new to healthy living as I was.
My clients need
  • A refresher on healthy living.
  • That one thing to get them back on track.
  • To be shown the ropes from scratch how to live healthier lives.
I inspire and entertain my audience by
  • Sharing my own journey through daily interaction across and weekly wrap blog posts.
  • Testimonials from clients (once I have them).
  • Sharing interesting tidbits I find in other blogs I read or emails I receive.
I educate my audience by
  • Researching answers to their questions, sharing in follow up emails or within the Facebook group.
  • Working with them on personal development and self care.

Workouts


THURSDAY I did the 21 Day Fix lower body workout.

FRIDAY THE 13TH I did Pilates.  There were a bunch of goodies in the mailbox when I got home - the Group Exercise Instructor Certificate, the next book to read for the Wellness Coach Certification and practice test, Taqabars to review, AYL Cooking Gloves to review, Top Rated Green Recipes book for a bonus stake in the DietBet, and Sally Hogshead's FASCINATE.


Oops, I forgot to include the Vitamin Shoppe prize pack I won.




SATURDAY I did Dirty 30.

MONDAY I did sleepy yoga.  During lunch I finished reading the chapters outlined in the study guide for Motivational Interviewing.  We went out to eat at Cracker Barrel for Benny's birthday.  I ate the Apple Cider BBQ Chicken Breast with broccoli and green beans.  I actually didn't want any potatoes or rice so that was different.  But I did eat all three biscuits since Benny didn't want any....

YESTERDAY I worked my upper body with resistance bands.  Never again will I do this workout with the bands.  I felt no burn whatsoever, unless you count the slight band burn from it rubbing my sides when doing the chest press.

TODAY I walked during lunch.  Nike+ said it was 2.37 miles.  Charity Miles said it was 2.41 miles.  MapMyWalk said it was 2.52 miles.  I picked up 2 tomato plants to put in the garden this weekend since it's finally going to be nice again.  I'll still try the seeds too.  Benny wants a lot of tomatoes.

Lifestyle Wellness Coaching

I'll start Lifestyle Wellness Coaching tomorrow.  It looks like this time I'll be reading the whole book.
  1. Introduction to Lifestyle Wellness Coaching
  2. Background and Core Ingredients of Coaching
  3. Paths of Change
  4. Flow Model of Coaching
  5. Setting the Foundation for Effective Coaching
  6. Cocreating the Coaching Relationship
  7. The Magic of Listening
  8. The Power of Questioning
  9. Direct Communication
  10. Awareness and Action
  11. Building Enduring Futures
  12. Coaching as a Path of Change
Once this book is done then I'll call NETA to pay for the Comira testing since the next workshop will be during Fitbloggin'.  I'm ready to rock

How is your week going?

Linking up with

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

Wednesday, May 11, 2016

Week in Review




My weight isn't going down so I need to re-evaluate what I'm doing.  Benny says I'm eating more so that's the problem. Yes, I'm eating more but I don't think it's enough to tip the scales so much. I want to lift heavier, but not like bodybuilders, so I've been trying to eat more protein. It's been suggested that I drink protein shakes. This doesn't seem like the best option to me since none I've tried kept me satiated. For how long does your favorite protein shake keep you full?

Fellow girls who lift, how did you tweak your diet so that you could go heavier?

Mind Dimensions Omnibus Review


Have you ever read anything that you HAVE to put down as opposed to continue reading because it is in your head so much? This is Mind Dimensions Omnibus for me. I received the eBook for free in exchange for my honest review.

Mind Dimensions is a freaky series to me.  So far I've only been able to get through 13% needing breaks between reading.  It reminds me a lot of the cross-genre themes of dreams I've had over the years. With that intensity it makes me wonder...Are the authors shifting into my mind?

Visit Amazon to download Mind Dimensions Omnibus or grab an excerpt for free.


Workouts & Studies

WEDNESDAY I managed to read chapters 12 & 13 of Motivational Interviewing during lunch. I realized I'm ready for heavier weights to do the 21 Day Fix lower body workout. I've been using 10s. Should I up the weight plates to 15s or 20s?

I read chapters 14 & 15.

FRIDAY I did Pilates and read chapter 16. My CPR/AED card arrived in the mail.


SATURDAY I only got to do Dirty 30. The rain held back my gardening plans this weekend. I'm also going to have to weed again.

SUNDAY Austin surprised me with a Mother's Day sign.



MONDAY was time for cardio and chapter 18.

I submitted a press release announcing the launch of the Brand New Me Wellness Coaching Programs. Later I emailed a picture of the CPR/AED card to NETA so they can send my Group Exercise Instructor Certificate.  I also ordered Lifestyle Wellness Coaching and the Wellness Coach practice exam since I'm about done with MI.

YESTERDAY I worked my upper body and read Chapter 20.

TODAY I had a yoga session in the morning and walked 1.99 miles during lunch. I would've had more mileage but the two guys in front of me were having issues with the ATM. I picked up some kale and an organic spice mix for meats at the farmer's market.

How is your week going?

Linking up with

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

Wednesday, May 4, 2016

Brand New Me Wellness Coaching Programs

KISS THIS Image Courtesy of Sira Anamwong | KICK IT Image Courtesy of vectorolie | FreeDigitalPhotos.net

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 | FreeDigitalPhotos.net

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.

Workouts

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