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