I Passed!

MONDAY I started my version of BodyBuilding.com's Built by Science training plan. First up was leg day.... and I continued to feel the effects until yesterday.

TUESDAY was chest day. I'm going to have to use heavier weights next week as I could've done much more than the 4 sets.

WEDNESDAY morning was back day, which ended up being diffrows for different folks. I also need to go heavier next week for this one. Not sure what I'll do about the bands though. I used the blue from the top and the red from the bottom of the closet door.

In the afternoon I walked in the sweltering heat, picking up zucchini, blackberries, and honey roll ups at the farmer's market. I also returned to work very rank. Makes me wonder what I'm going to do at Fitbloggin' next weekend....

THURSDAY I took the day off to chill and take the Wellness Coach Specialty Certification exam. I don't know why but it was harder to remember the details for this compared to the Group Exercise Instructor exam I took back in March . I passed by 3% above the minimum which is a little embarrassing. I guess I'm more application than data when it comes to coaching?

YESTERDAY I worked my shoulders before a dead day at work. The phone hardly rang at all and was told that it was the same while I was out.

TODAY I'll be working my arms and abs.

Bob's Red Mill & SweatPink #SummerStrong Challenge

Monday the Instagram challenge begins.  As promised here are the daily prompts again.  Be sure to tag #SummerStrong #FuelYourAwesomeness #SweatPink @BobsRedMill and @FitApproach when you share your pics!

MONDAY:  What's your favorite sunny summer day workout?

TUESDAY:  What's your favorite squat variation?

WEDNESDAY:  What fuels you in the morning, getting you strong and ready to face the day? 

THURSDAY:  Sometimes the summer heat means you need to adapt your workouts.  What kinds of changes do you make? 

FRIDAY AT FITBLOGGIN':  What's your favorite exercise to work your arms?

Fitbloggin' 

I'll be altering my workouts next week to accommodate Fitbloggin'. Thursday is a scheduled rest day in the program but I'll be doing Friday's shoulders instead.

Every time I look at the schedule for Fitbloggin' I change my mind what I want to do. As of this moment here is what I'm thinking. Thursday I'll bring Benny to the Registration and Evening Reception.

Friday's Plans 

Arriving for breakfast would mean that I probably won't be able to participate in the early morning fitness session. If I did I'd be too nauseous and end up being miserable. So I'll eat and play photographer for this round. The 11am workout is up in the air.

Since I'm attending Fitbloggin' not only for myself but for potential clients I'm going for more of the weight loss and management track. So the first breakout session at 2 will be "Ditching the Emotional Baggage That’s Keeping You Fat." The 3:15 session will be "Sign the Dotted Line - Contract Law for Bloggers."

What do I need to bring with me for the Reception and Expo?

Saturday's Plans

I'm thinking I'll grab breakfast but save it to eat after the workout. I'm still up in the air on the 9am small group discussions. Both sound like they'll contain valuable information. Perhaps I can tag team with another blogger and we can share details. I think I'll have to do the same thing for the 10:15 discussions of "Your Weight Loss Journey – The Highs and Lows" and "Fitness for the Minority Population."

I don't know if I want to try the Zumba session or not. All that shaking and rattling around makes me think headache afterwards. We'll see what happens.

For the 2pm breakout session I'll go to "I.L.L.U.M.I.N.A.T.E.- Ten Pillars For Overcoming Any Setback." At 3:15 it'll be "How to Train the Muscle Between Your Ears" but I'd like to know the details from the pitching and pricing session.

Sunday I'll join the fun walk.

So next weekend will be jam packed with activity for me but I don't know what I'll do with Benny and Austin. Neither is interested in this stuff.

Linking up with

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

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 few things are growing in the #garden! #spinach #zucchini #radish #blackbeans And the #tomato starters are looking good. How does your garden grow?

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Jun 6, 2016 at 2:37pm PDT

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

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

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.

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 May 31, 2016 at 10:53am PDT

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.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 26, 2016 at 3:50pm PDT

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.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 29, 2016 at 1:27pm PDT

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

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

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...

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 22, 2016 at 4:08pm PDT

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

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

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.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 13, 2016 at 2:46pm PDT

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

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

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.

AUSTIN: I finished designing something. ME: Yeah? Austin hands me this paper from his notebook. #hugs Happy Mother's Day! #fitmom #mothersday #patience #perserverance #integrity #determination #bravery #kindness #justice

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 8, 2016 at 7:33am PDT

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

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

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.

I am excited about starting the 1:1 Coaching Programs! Full details can't be published as the program will be tailored to the individual client's needs and goals. This is the framework I'll be using for every client. #BrandNewMe #WellnessCoach #healthyliving #nutrition #exercise #personaldevelopment #selfcare #LAWRTW #LongAndWindingRoad #LongAndWindingRoadToWellness #TheFitpreneurLife #IndyCoach

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Apr 30, 2016 at 8:11am PDT

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

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

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.

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  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.

Guide me to be a patient companion, to listen with a heart as open as the sky. Grant me vision to see through her eyes and eager ears to hear her story. Create a safe and open mesa on which we may walk together. Make me a clear pool in which she my reflect. Guide me to find in her your beauty and wisdom, knowing your desire for her to be in harmony: healthy, loving, and strong. Let me honor and respect her choosing of her own path, and bless her to walk it freely. May I know once again that although she and I are different, yet there is a peaceful place where we are one. #motivation #wellnesscoach #partnership #acceptance #compassion #evocation #worth #empathy #autonomy #affirmation #TheFitpreneurLife #IndyCoach

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Apr 24, 2016 at 1:40pm PDT

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

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog