Delayed Gratification Scoundrel

We first talked about the Complacent Scoundrel.  This character is stuck in the status quo, never seeking what is best for herself.  The Delayed Gratification Scoundrel is stuck in a different place - the future.

Characteristics of the Delayed Gratification Scoundrel

For the Delayed Gratification Scoundrel, she's always choosing to look forward to happiness at some later date or time.  It's always a case of "I'll be happy when" with her.  She's locked into the mindset of the future situation and enjoying that new phase of her life.  This becomes a problem when she never chooses what'll make her happy NOW or when she sacrifices her present happiness for something that may never happen.  Plain and simple, the Delayed Gratification Scoundrel is unable to experience contentment in the present, causing her to remain unhappy.

Questions to Ask

When you recognize that someone is affected by the Delayed Gratification Scoundrel, here are some questions to ask in order to gauge if she's ready to return to the present.

• How has the Delayed Gratification Scoundrel helped you?
• How has it negatively affected you?
• When were you first introduced to the Delayed Gratification Scoundrel?  Was it brought to you by an outside force (family, culture, or society) or did you unconsciously accept it as your own?
• How have you been a Delayed Gratification Scoundrel in the past week?
• If there's something you'd rather be doing, can you do it instead?
• On a scale of 1-10 (10=best), how would you rate you overall level of satisfaction and happiness?
• How have you delayed your happiness in the past?  How can you achieve instant gratification?
• What's one thing you can do TODAY to have gratification and happiness in your life TODAY?

Defeating the Delayed Gratification Scoundrel

Just as with the Complacent Scoundrel, there are a variety of ways to defeat the Delayed Gratification Scoundrel.  However, these require a little more creativity to accomplish.

One big way to defeat the Delayed Gratification Scoundrel is to take time out of your day to play.  What things do you enjoy doing, that entertain and excite you?  Be artistic.  Play games with your family or friends.  Dress funky.  Do whatever enjoyable activity that helps you to nurture your inner child and get out of your own way, putting the serious you in the background for that moment in time.

Another way is to allow yourself to be in awe of life.  Take time to appreciate the little things in your environment and recognize the little things in yourself.  Return to your child-like vision of the world, observing everything.  You'll find things that you hadn't noticed before that this mind shift enables you to enjoy.

A third way is to add novelty into your life to make it more exiting.  To do this you'll have to step out of your comfort zone.  Just like with workouts you need to mix things up in the rest of your life.  I'm getting ready to do this myself in the next couple of weeks as we head to Germany to visit Benny's ailing mother.  I haven't been on a plane since 99 and don't know the language.  The whole trip is a novelty for me.

Affirmations

To keep your mind on defeating the Delayed Gratification Scoundrel, there are many affirmations that can guide you.  Pick any from the list (or choose your own), write them down, and place the affirmations around your home and workplace where they're visible to you.

I deserve all that I desire.

I desire all that I deserve.

I deserve to live the life I choose to lead.

I choose to be happy now.

I live in a limitless reality.

I accept the abundance of the Universe now.

My happiness is important to me today.

I listen to my heart.

I am in awe of my life as it stands right now.

I am balanced between work and play.

I revel in the ebb and flow of life.

The Complacent Scoundrel

Scoundrel (n): A dishonest or unscrupulous person; a rogue.

The first home study course I'm doing for the CECs through NETA is The Mind/Body Guide to Wellness,  This is worth 4 NETA CECs (not sure what it'd be worth for other certifying organizations).  The course centers around Deanna Reiter's The Nine Scoundrels.  These scoundrels lurk in our lives, sometimes obvious sometimes hidden, and tend to sabotage our happiness.  Do you recognize any of the nine scoundrels in your life or one of your loved ones?

Do any of these scoundrels get in the way of your joy? 1. Complacent - think things are good enough 2. Delayed Gratification - wait for what might make you happy 3. Addicted to Misery - enjoy complaining 4. Fear of Happiness - think too much pleasure will result in something bad 5. Martyr - put other people's joy before your own 6. Negative Thinking - assume the worst 7. Stuck in the Past - remember past wrongs & mistakes 8. Forward Thinking - live with a sense of anxiety & urgency 9. Grass is Greener - believe happiness lies outside of yourself #continuingeducation #wellnesscoach #GroupExerciseInstructor #cecs #neta #happiness #joy #mindset

A post shared by Cassandra Schmigotzki (@longandwindingroadtowellness) on Jan 25, 2017 at 6:49pm PST

Characteristics of the Complacent Scoundrel

For the Complacent Scoundrel, life is OK as is, nothing can be done to change it, and she must learn to live with life as it stands.  She is either unwilling or unable to identify the source of her unhappiness.  One of the major factors in her lack of motivation is the fear of the unknown.  From the outside observer, she appears happy, easy going, and indifferent.  She chooses whatever is second best because she accepts what's good enough.  She believes it'll be too difficult to fight her current situation to change anything.

There are a few good things associated with the Complacent Scoundrel.  She's usually a hard worker and extremely loyal.  She's also frugal but this can be taken to the extreme if she's not careful.

What prompts a person to kick the Complacent Scoundrel to the curb?  Some kind of external motivator pushes her to make a change.

Questions to Ask

When you recognize that someone is affected by the Complacent Scoundrel, here are some opening questions to ask in order to gauge if she's ready to move forward.

• How has the Complacent Scoundrel helped you?
• How has it negatively affected you?
• When were you first introduced to the Complacent Scoundrel?  Was it brought to you by an outside force (family, culture, or society) or did you unconsciously accept it as your own?
• How have you been a Complacent Scoundrel in the past week?
• On a scale of 1-10 (10=best), how would you rate your overall level of satisfaction and happiness?
• What have you settled for that's left you with less than ideal situations, people, or things?
• How can you make your life more ideal?  What's one thing that you can do TODAY to release what's not serving your highest good?

Defeating the Complacent Scoundrel

There are many things that can be done to defeat the Complacent Scoundrel.  One way is to garner conscious, independent thought to master your life.  This also allows you to see the alternatives within the areas of medicine, transportation, energy, education, business, government, economics, science, and theology.  Exploring the alternatives enables you to experience what's true for your unique self instead of solely relying on what tradition and the masses tell you.

Another way is to get your body moving with some kind of physical activity.  However, exercising only because you believe that you SHOULD can be problematic.  Intense exercise and extreme dieting hurts yourself by shocking your physical, mental, and emotional bodies.  Sticking with the SHOULDs causes you to want immediate gratification instead of gradual change.  The desire to exercise doesn't exist so it's not enjoyable.  You're also not a part of a support system to help with your accountability and progress.  All this together shows that you're not in the right mindset to truly change.

A third way to defeat the Complacent Scoundrel is to eat healthier according to what your body needs.  Being more conscious at the dinner table can help.  How can you do this?

1. Transition.  Take a moment sitting in your car to relax and leave any work problems behind before entering your home.
2. Check in with your mood.  Recognize if something's been weighing on you and take a mental step towards resolving the issue.
3. Check in with your body.  What's your body craving?
4. Sit.  If you're snacking before dinner, take the exact portion, not the whole package, with you to sit and eat.  Move yourself away from the next serving.
5. Pause and get conscious.  There are two options to work on this area.
1. Spend meal time talking with your family, keeping the conversation positive.
2. Just sit and eat.  Enjoy everything about the food...taste, smell, emotions, etc.

Affirmations

To keep your mind on defeating the Complacent Scoundrel, there are many affirmations and thought changes that guide you.  Pick any from the list below (or choose your own), write them down, and place the affirmations around your home and workplace where they're visible to you.

I create my reality.

I deserve to be happy.

I deserve a perfect job.

I deserve a perfect place to live.

I deserve respect.

Only loving, peaceful people deserve to be in my life.

Everyone in my world wants what's best for me.

The Universe supports my happiness.

I choose to be in perfect situations.

I deserve the best that life has to offer me.

I choose to live a life of excitement and awe.

I deserve an ideal relationship with myself and others.

I'm generous with myself and others.

I choose to exercise and eat well for my health.

This plan is working for me.

Exercise is enjoyable.

My metabolism is getting faster.

This is getting easier.

Sweating is good; it releases toxins.

I'm getting more flexible every day.

I have the energy to do all that I need to do.

I can accomplish anything.

I can do this today.

I'm capable in this moment, at this age.

Every healthy step I take reaps benefits.

I am my healthy weight. (visualize it)

I'm fit.  I'm healthy.  I'm strong.

Reflections of 2016

I don't know about you but this year flew by fast!  So much went on around the world it's hard to think what to cover in this post....

2016 in Review

 

Accomplishments

• Group Exercise Instructor and Wellness Coach certifications
• Soft launch of the Brand New Me Wellness Coaching Programs
• Announcing the launch of Fit Indy Parties 
• Hired on at the Baxter YMCA as a Wellness Coach on Wednesday nights (stop by and say hi!)
• Purchased a tablet and laptop
• Enjoyed Fitbloggin'
• Walked in The Great Pumpkin Run

Challenges

• Finding the elusive first paying client (the only goal I did NOT accomplish this year)
• Gaining back ~30 lbs
• Making the decision to quit Beachbody since I had no clients 

 

Looking Ahead to 2017

 

Theme

For 2017 my focus is on relationships.  According to Jennifer Dunham's Happiness Quiz I crave improved relationships, with both family and friends.  There are two aspects of this for me.

1. Heart Happiness (aka romantic love):  Greater relationship satisfaction, feeling Benny is there for me.
2. Family/Friend Happiness:  The fundamental need to belong.

Relationships with potential and actual clients will also come into play.

Goals

 

Business

I shared my main business goals on Instagram during The Recharge Challenge.

Success for me would be completing these goals next year plus any others that come along. A possible reward for me reaching these goals is hiring a VA to do the stuff I don't like or am not good at in my business. #TheRechargeChallenge @risingtidesociety #success #TheFitpreneurLife #goals #goalsetting #BrandNewMe #FitIndy #LAWRTW #longandwindingroad #longandwindingroadtowellness #WellnessCoach #rewards #progressnotperfection

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Dec 15, 2016 at 11:30am PST

To work on these goals I could use your help.  Please share this little video clip with your networks.

Now that the presents are bought for everyone else it's time to invest in something for yourself. I'm looking for 5 women in the US aged 40-60, who are looking to kick off the new year on a journey to discover their brand new healthier selves. 

Please complete this form to schedule a Wellness Strategy Session.  Together we can find your path through exercise, healthy eating, personal development, and self care.

Personal

At my physical earlier this month my doctor said he's OK with my weight being up but my clothes are too tight.  So one of my goals is to lose the ~30 lbs I've gained back.

As you may or may not know Benny doesn't work and hasn't since he came here from Germany to marry me.  He tried to run a flea market type shop early on in the marriage but that failed miserably.  He has not tried to work or find employment since and, as far as I can tell, has no legitimate reason why.  On top of that Benny's not supportive of this whole coaching business, thinking it's a fad and not my passion/purpose, telling me I have to quit.  This has created much tension that occasionally bubbles to the surface, greatly decreasing my heart happiness.

Normally for improving heart happiness Jennifer recommends things like

• Hug your spouse when they get home every day.
• Go to bed together each night at the same time, even if you aren’t tired.
• Set aside 10 minutes each day to simply sit and have a conversation with your spouse.
• When you feel angry at your partner, practice the habit of breathing and counting to 10 before speaking. 
• Actively replace critical comments with supportive, loving words.
  

Some of the things she has recommended for me:

• Start happy every morning.  What the heck does this mean?  Starting out your day with a positive attitude sets the tone of the rest of your day.  So while you brush your teeth or shower, set your intention for the day.
• Create a safety net.  A safety net is used so you can bounce back faster when negativity or difficult situations arise throughout your day.  I call this your “Recovery Plan”.  You can re-program negative thoughts by actively thinking ahead of time of how you will react. 
  By reacting differently to and handling the situation with your planned reaction it will deflate the situation before it turns negative. So plan ahead to all the things your hubby might say when you ask him to do something and attempt a different reaction.
• Learn a new language.  I don’t mean that you will literally go learn German, Spanish, or Russian.  The language you need to learn is what you tell yourself.  Nine times out of ten, we tell ourselves things that just aren’t true.  We only speak them to ourselves because it’s been a habit for too long.
• Every night, while you brush your teeth or put your PJs on, practice appreciation.  While writing down gratitude or appreciation is suggested, it’s not necessary.  So long as you make it part of your happiness practice as part of your nightly routine, you will end happy.
• Plan 1x per month do a day trip 

Family & Friends Happiness is the necessity for people to belong and feel happy together. We don't have any local friends to hang out with since the Bible study I was involved in disbanded.  I did sign up for my first book club but am waiting to find out where it'll be held before I commit.

Examples of what to do to improve family & friends happiness:

• Leave a note for a loved one to surprise them each week.
• Smile and give direct eye contact when talking to your family and friends.
• Make a habit of thanking someone with a hand written card as soon as possible after they give you a gift or do something for you.
• Choose to stay in regular contact with your family/friends and to see them frequently. 
• Create special traditions that involve your friends or include them in family

How was 2016 for you?  What are some of your goals for 2017?

Joining Creating Better Tomorrow for Stress Free Holidays

You open up your planner. And immediately you feel overwhelmed. School holiday party this week. Extended family next week. Christmas shopping sometime in the mix. Clean the house for your in-laws coming over. Does this look anything like your agenda throughout late November and through December? And many of you probably have travel in there too. First off, how about you and me, together, let's take a deep breath.

Did you do it? Ok, ready I'm here to help you create stress free holidays where you can actually enjoy your family and friends.

Perhaps when you read the phrase stress free holidays your first reaction is like mine was...laughter. I didn't think the three words could go together. One night after journalling about the upcoming holidays and the stress I realized how sad this made me. How sad that I didn't even fathom that the three words could go together. When my faith and my God tell me this should be the most JOYOUS time of the year. I went on a mission. Help women create stress free holidays full of happiness! Are you ready I want to let you in on the secret. This formula is made up of three simple steps. And I am not naive enough to believe that these steps will remove all the family tension, the late nights, the travel worries, etc. BUT I am confident enough to KNOW that by including these three things in your life every day now through the end of the year you WILL end up happier come 2017. So without further delay...drum roll please...your formula for stress free holidays.

Move 30 minutes a day 6 days a week

+

Drink half your body weight in water every day

+

Practice self love and gratitude EVERY DAY

=

Stress Free and Happy Holidays

Maybe you don't see how drinking water, moving, and loving yourself (and others) can have any impact on your holiday season. But I know these simple steps will have a huge impact. Here is where the magic happens. Each of these steps takes little time but you send the message to your brain that you are making time for yourself. The message that YOU ARE IMPORTANT and that your health and happiness haven't slipped to the bottom of the to do list. Isn't that what seems to happen every holiday season? Everything else MUST get done but at our own expense. I propose we all rebel. And this rebellion will actually bring the focus back on the JOY and the TRUE MEANING of the holidays.

I invite you to join me as I help you and many other women in Healthy for the Holidays.

Starting on November 20th I will be helping you reach that goal of stress free holidays. Together we will work to drink our water, move, and to love ourselves. You will receive a daily email from me with a self love and gratitude action step (won't take long I promise!) and you in that email will also be your daily reminder on water and movement! AND you will be added into my private facebook group for clients only! I'd love to have you and invite you to learn more or contact me with any questions sarah@creatingbettertomorrow.com. Most importantly though, whether you join me or not, I pray that this holiday season is the most joyous and blessed season for you and those you love.

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.

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

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

Cincinnati, Custody Issues, and Certification, OH MY!

THURSDAY I did Jillian Michaels' Killer Body Lower Body workout.  That afternoon I finally decided on fitness goals for the year.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Mar 2, 2016 at 1:49pm PST

FRIDAY I did Killer Buns & Thighs Level 1 again.  With 2 leg days in a row I thought it would be a problem but it wasn't!

SATURDAY we picked up a Volvo from Enterprise and drove to the West Chester, OH (AKA Cincinnati), IKEA store to check out some shelving for the front room (where I workout).  We went with the intention to get one line but Benny decided on another line.  It looks like this but one of the doors is wood not glass.  Ordering the setup online is actually cheaper for shipping than having the store ship.  So Benny has to finalize how many we need and get them ordered.  I wanted to stop by Jungle Jim's afterwards but we were exhausted so we headed home.

SUNDAY I did Amy Bento-Ross' Drop Set Strength workout, the chest, back, and shoulder portions.

When my ex picked up Austin, Benny was trying to find out why he wasn't signing the IEP.  My ex got pissed off and stormed out saying that he might not be letting Austin come back to my house again.  Does anyone have any experience with custody modification involving a teenager?  Please email me and let me know your story as we may have to go this route.

MONDAY I woke up sore in my shoulders and upper back so I did one of the Yoga with Adriane videos.  This one happened to go with the #ChooseSelfLove concept.

My ex texted me on his lunch break saying he was leaving it up to Austin whether or not he's coming over and that Benny has no right telling my ex what to do in regards to Austin, especially since he's not working.  My coworker said to not respond to that so my response is only where he won't see them (i.e. private online groups and this blog).  I have a feeling that Austin may say he doesn't want to come over because we don't have the gaming systems to play with.

I have scheduled my Group Exercise Certification Exam for March 29th at 1:30 pm!

YESTERDAY I did the biceps, triceps, and core portion of Amy's DVD.

TODAY I did the legs portion.

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

Weighing in with Some Muffins

I remember posting this picture when the muffin pan arrived at the beginning of February with a note wondering what I'd make for Valentine's Day.  I have scoured my Instagram, Twitter, and Facebook posts but just can't find that post anywhere!  Has it been lost in cyberspace or have I lost my mind?  I received the Premium 12-Cup Silicone Muffin & Cupcake Baking Pan for free in exchange for my honest review.  The set comes with the pan, liners, spatula, and brush.

Because Austin hung out at his friend's house Valentine's weekend I didn't bake anything.  The following weekend I made German Chocolate cupcakes (no icing because Benny didn't want it) using applesauce instead of vegetable oil.  The cake mix box didn't have any instructions as to how long to bake the cupcakes for using silicon, only glass or metal.  So I had to guess.  Two batches were made since the box says 24 cupcakes, with Dove dark chocolate hearts in the second batch.

Funny Looking German Chocolate Cupcakes

The cupcakes were super moist but I still don't know if I baked them enough.  They passed the toothpick test so I assumed they were done.  They remained super moist, enough so the bottoms molded through the bottom of the liner paper onto the cupcakes.  We had to throw the rest away last weekend.  That was different since Austin's birthday cake lasts for weeks.

What I liked about using a silicone pan is that the cupcakes didn't burn!  In the metal pans when I'd use a liner whatever I'd make would be over baked, slightly burning all along the paper.  So I had to switch to using the flour baking spray whenever I made anything.  I'd love to continue with silicone so I can use those cute liners again and to see if everything comes out moist once I figure out the bake time difference.

Should you want to experience the joys of baking with the Premium 12-Cup Silicone Muffin & Cupcake Baking Pan you can pick one up on Amazon.

THURSDAY I did Kelly Coffey-Meyer's Split Sessions Lower Body Workout.  I started reading through the GEX practical skills booklet.

FRIDAY I completed the final P90X3 makeup session with Dynamix.  I read more of the practical skills.

SATURDAY I did Split Sessions Full Body Timesaver.

MONDAY I started a Killer week to March in like a lion with Jillian Michaels Killer Buns & Thighs Level 1.  I answered the test questions from the practical skills booklet.

YESTERDAY I did Killer Body Upper Body, sticking with the 8 lb dumbbells.  Benny asked to see the GEX materials but I don't think he looked at anything after I went to bed as they were still sitting where I left them on the table when I left this morning.

I weighed in last night up 7.2 lbs, back up to 156.6 lbs.  I don't think this is all muscle so I'm going to have to go back to tracking my food again to see what's going on.  Besides all the gassiness (which only seems to happen at home so I don't know what's up with that either) my pants are tighter at my hips and thighs.

TODAY I did Killer Body Core.  The core-focused workouts I've done before were 15 minutes max.  This was different working my core for 30 minutes.  Right now I'm not feeling it but my arms are aching a bit from yesterday.  What's your longest core-focused workout?

Linking up with

Jill for Fitness Health & Happiness

Jebbica for Food & Fitness Friday

MississippiPiddlin & HoHo Runs

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

Blog Hop Spotlight Day

Welcome everyone visiting from Kristy's Grow Your Blog Hop!

I always seem to blank on what to say about me (my over-analytical mind in action) so here are 9 facts that you may or may not know:

• I'm a mom of a teenage boy who will be starting high school in the fall. EEK!
• My ex-husband and I had an amicable divorce without using lawyers.
• My current husband is a native German who became a US Citizen in September 2013.
• Next month marks the beginning of my 3rd year on the journey to improve my overall health and wellness.
• I got started on this journey because of a diabetes prevention study in conjunction with Weight Watchers and have stuck with everything.
• My journey led me to discover my passion and purpose for living - to be a Wellness Coach and help those 40+ who are new to their own journeys or are returning after a long hiatus.
• My degree's in French (which I've forgotten since I never get to use it).
• I've always held an office job, except for the year or so I also worked at Office Depot.
• I'm currently studying for the Group Exercise Certification exam from NETA so that I can get their Wellness Coach certification by the end of June.

Each Wednesday I wrap up what I've done over the past week.  I've kept it as Weigh in Wednesday even though all the linkups this was for have gone away because Tuesday nights are my Weight Watchers meetings.  Since I reached Lifetime last year I typically only weigh in once a month.

THURSDAY I did P90X3 Pilates X.  I read Chapter 19 - Flexibility Programming.

FRIDAY I did X3 Yoga.  I read Chapters 20-22 - Teaching Skills, Group Exercise Class Structure and Formats, and Injury Management & Emergency Response.

Benny told me thinks the certifications are a waste but it's OK to do them.  I must've been so giddy over the weekend as he'd asked what was with me LOL.  Now I no longer have to do this behind his back!

SATURDAY I did Dynamix, wrapping up P90X3.

MONDAY I did The Warrior for the first makeup workout.  I read Chapter 23 - Medical Conditions & Special Populations.  I'm stuck here on the exercise precautions and recommendations related to common medical conditions.  How do I distinguish which are precautions vs. recommendations?  I called NETA to get the approval for the test-only option for the GEX exam so now I just need to wait for whatever they send me to get that scheduled.  The Comira testing center is at Ivy Tech and they just need a 24-hour notice to sign up.

YESTERDAY I did Kelly Coffey-Meyer's Split Sessions Upper Body workout.  I had Austin's IEP conference in the morning.  My ex wants to drop him from the program as he feels like Austin doesn't need it anymore.  I went to the meeting (without my ex) with the intention of having a re-evaluation.  Austin's only real remaining problem associated with his ADHD and IEP coverage is missing work (not just homework but in-class too which I wasn't aware of).

He's smart and does well on the tests (over course work and standardized testing) so we know Austin understands what he's learning but just doesn't turn in the work for some reason.  Has anyone found a solution for their child that gets him/her to turn in assignments?  We are going to try something different with the reduced support on his IEP - only checking in at the grade times (instead of weekly/biweekly).  The special ed teacher will take an average of what he scores on assignments and do a side by side comparison to show Austin the possibilities if he completes all his work.

The principal explained to me that if it's deemed that he doesn't qualify or if we drop him from the program Austin's no longer protected by law for any incidents.  This protection is found in the Indiana State Board of Education Special Education Rules, Title 511, Article 7, Rule 44 - Discipline Procedures.  (I just received a copy of this document this morning so I haven't had a chance to read through it yet.)  I told my ex about this and that we should keep Austin's IEP, just at the bare minimum.

TODAY I did MMX for the second makeup workout.  I'll be reading Chapter 24 - Risk Management for Fitness Professionals - and perhaps the final chapter (25) - Documentation & Record Keeping.

So I will essentially have all of March to review everything and do the practical skills. Is anyone else taking a GEX certification exam in March?  Even though we may be going through a different certifying organization the material has to be about the same.  We could be study buddies!

Linking up with

Jill for Fitness Health & Happiness

Jebbica for Food & Fitness Friday

MississippiPiddlin & HoHo Runs

A Love Letter to Myself

THURSDAY I did P90X3 Pilates X.  I read Chapter 12 - Initial Intake & Pre-Participation Screening.  Austin texted me asking if he could spend Saturday at his friend's house and his friend was spending the night Friday (assumed at his dad's).  I said OK.

FRIDAY I did Decelerator.  During lunch I had an awesome call with Nicole Liolia to help me get things going with making money in this coaching business.

To start off I'm looking for 5 people to speak with for 30 minutes about their wellness goals and to help them with a tip or strategy to help them make progress over the next week.  If you're interested in this FREE strategy session please email me to set up a time.

Austin texted me saying I had to drop him off at his friend's house 10 minutes after he got to my house.  I was so confused and it was sounding like he was trying to get around his dad knowing he was going over there.  We finally got it all figured out and his friend's dad picked him up at the ex's house.

SATURDAY I did CVX in a silent house.  Austin texted me asking if he could stay at his friend's house again because they were having so much fun playing RockBand.  My ex said he didn't need to spend the whole weekend at a friend's house.  Benny said it was OK because it was too cold to do anything anyway.

I went to the library and hung out for longer than I normally do with Austin.  I got on one of the computers and attempted to do some work but didn't get very far.  Before I left I made a couple of origami heart bookmarks, one for me and one for Austin.  From there I went to a couple of stores and shopped.  It was nice being out of the house alone going wherever I wanted for about 4 hours!

SUNDAY Austin texted to pick him up at his friend's house around 3pm.  The snow wasn't bad at that time so I was like no big deal.  However, by the time it was almost 3pm the snow was much heavier and hard to see outside our windows.  I was ready to go when Benny said that I couldn't because my tires were too low.  So I had to wait around for him to air them up.  Then I wiggled my way on the slick, snow covered roads (and over 2 bridges) with my heart pounding both ways.  With an elevated heart rate that was like another workout, right? LOL

MONDAY I began the last week of P90X3 with Dynamix.  It was a good stretch because I was tired and my back was stiff (probably leftover from being terrified driving).  I did a lot more reading (chapter wise only LOL) at lunch:  Chapter 13 - Health Screening Assessments, Chapter 14 - Postural Analysis, and Chapter 16 - Physical Activity & Health.

YESTERDAY I did Isometrix.  I read Chapter 17 - Cardiorespiratory Fitness Programming.

TODAY I did Accelerator.  I'll start reading Chapter 18 - Programming for Muscular Fitness and will finish it up tomorrow.

This week's Weight Watcher's theme continues on the concept on choosing self love, giving yourself the attention, care, and acceptance you deserve.  I've filled in the blanks for myself as an example.  What I fill in may vary upon the day.  I did struggle with coming up with a self destructive action/thought that I have since it's not something I continually think of.

Will you join me and write one for yourself?

Linking up with

Jill for Fitness Health & Happiness

Jebbica for Food & Fitness Friday

MississippiPiddlin & HoHo Runs

I'm Loving Hemp

THURSDAY I did P90X3 Dynamix.  I went to the doctor's office for the CT scan of my sinuses/maxillofacial area.  I think it was the quickest scan I've ever had; I didn't even have to pay for parking!  The ENT is going on vacation for about 2.5 weeks so I won't know his interpretation until the end of the month.

FRIDAY I did Triometrics.  I read Chapter 9 - Dietary Guidelines, learning about how to calculate the calories from each macronutrient.

After work we took the car back to the mechanic to "fix" the overheating problem.  They had it all weekend.  Benny got his tobacco (he rolls his own cigarettes) for what he said is probably the last time.  They also aren't honoring the coupons he'd use any more so another motivational factor in his smoking cessation!

SATURDAY I did Eccentric Upper.  The Manitoba Harvest hemp heart bars arrived for me to review, although the postal system damaged the chocolate bar packaging.  Apparently I'm not the only one though, as others have reported the same...

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Feb 6, 2016 at 3:38pm PST

Manitoba Harvest is having a photo contest.  Share a picture of your Manitoba Harvest stash or something you've made with their hemp hearts (tagging +Manitoba Harvest Hemp Foods #hempheartbar #fuelledbyhemp #sweatpink +Fit Approach, LLC)  and you could win a box of your favorite flavor hemp heart bar.

Apple Cinnamon & Chocolate = 8 WW SP

Vanilla = 9 WW SP

Manitoba Harvest has given us a discount code to save readers 15% of a box of the hemp heart bars through the end of March.  Visit their website, select your flavor, and enter the code hhbarlauch1015 at checkout.  I really wish that I could distinguish between the flavors but with my nose and taste buds jacked up all three taste the same to me!  For some reason I have a strong desire to add peanut butter to a bar and try it that way...

MONDAY began week 12 and I did MMX.  I read Chapter 10 - Weight Management.

I pulled up the radiology report in my EMR for the CT scan.  IMHO reading the report the only problem is my mildly deviated septum with a small bony spur.  None of this report tells me why I can't smell or taste much any more!  So much is "unremarkable."

When I got home I found out the nurse had called to talk about the scan results.  Now to call her back...

TUESDAY I did Decelerator.  I read Chapter 11 - Eating Disorders.  I made a dent on the scale with a .2 lb loss at Weight Watchers.  Hopefully it'll be better for March.

TODAY I did Triometrics again.  I called the nurse back since I forgot to yesterday.  The doctor had seen the scan Friday before he left for vacation so he'd left the notes for her to call me.  Nothing wrong with the sinuses.  She didn't mention the spur, only the deviated septum and reducing the turbinates.  The doctor only does the surgeries on Tuesday in Carmel so I've temporarily scheduled it for September 27th.

I'd just started making my sandwich for lunch when the nurse at Austin's school called saying he was sick and he'd felt that way since eating his lunch.  In case he got sick on the way home they didn't want him riding the bus.  The ex is at work and they don't have another car for his forever fiancée (I don't know if they'll ever get married) to pick up Austin.  Benny wouldn't be ready in time to get him either.  So I had to freeze my way down there and back.  I've yet to warm back up....

Linking up with

Jill for Fitness Health & Happiness

Jebbica for Food & Fitness Friday

MississippiPiddlin & HoHo Runs

Scaling Wednesday

I didn't go to Weight Watchers last night as I'm having car issues and Benny wanted to check it out.  So I have no official weigh in for February yet.  I guess I have one more week to get in line then LOL

THURSDAY I did P90X3 Pilates X.  I read chapter 5 - Human Anatomy.  Now, I don't know about you but this part is hard for me.  I've never had to memorize bones or muscles.  I wonder how much of the Group Exercise Certification exam will be on this topic...I hope it's not a lot.  I asked fellow Sweat Pink Ambassadors what they used to help memorize bones and muscles.  They recommended anatomy coloring books, flash cards, and two sites - Get Body Smart and Anatomy Arcade.  I've printed off some of the images to try to help remember.

I also read chapter 6 - Applied Kinesiology & Biomechanics.  This was a little reprieve from anatomy.

FRIDAY I did Decelerator in what felt like slow mo...not sure why.  I read chapter 7 - Exercise Physiology.  This is another hard one for me.  I took an online course on Coursera for this but it wasn't sticking then, and still isn't.

We dropped the car off at the mechanic for them to take a look at the oil pan since it was leaking on the garage floor (never notice a wet spot at work).

SATURDAY I did CVX.  The mechanic called and told us the damage.  We went over there in the afternoon so Benny could see what they were talking about before giving them the go ahead to make the repairs.  We ran around the rest of the afternoon and stopped at Burger King to bring home dinner.  I went with the chicken burger but didn't enjoy it at all.

MONDAY I did Decelerator again.  No studying this day because I had my follow up appointment with the ENT.  The nasal rinse and Flonase combo he had me on hasn't made a difference.  (I have a deviated septum and enlarged turbinates.)  The doctor checked and he doesn't see a hole (was my concern because the rinse goes through so quickly).  We're trying to schedule a CT scan but insurance is saying it isn't medically necessary.  UM HELLO my nose is stuffed almost 24-7 and I can hardly taste or smell anything anymore!

We picked up the car but now it's being weird.  While driving the temperature gradually increases to the hot zone, staying there for up to a minute, then drops down to the middle.  Not sure what's going on.

YESTERDAY I fought it out with MMX.  I reviewed chapters 1-7 (a lot of good that did LOL).

TODAY was leg day with Eccentric Lower.  I will be reading chapter 8 - Essential Nutrients for Health & Performance.  Hopefully this will be an easy lesson.

actual measurements from this morning

I received the EatSmart Precision Body Check Bathroom Scale for free in exchange for my honest review.  I've never had a scale that measured anything other than weight before so it's been interesting to see these numbers jump around at different times of the day.

You have to be barefoot for the scale to get the measurements other than the weight.  Somehow that metal strip can read your body to get those measurements.  (The instruction book gives the details on how it does this.)  The only drawback I've found with this scale is the numbers rotate too quickly for me to record the measurements.  They are displayed twice but I sometimes miss one as I'm writing so I have to step off and go through it again.  I think it's definitely worth the price as others I've seen are listed much higher.

To get your own EatSmart Precision Body Check Bathroom Scale hop on over to Amazon.

Linking up with

Jill for Fitness Health & Happiness

Jebbica for Food & Fitness Friday

 

MississippiPiddlin & HoHo Runs