The World Health Organization (WHO) suggests that health is something that can be enjoyed by everyone regardless of physical limitations. Being healthy simply means having the energy to do the things we care about on an everyday basis.
That’s right, read that second line again… can be enjoyed by everyone!
I am now starting my new lesson, Lifestyle Wellness Coaching: Practice- based coaching competencies to promote lasting change. I am only on the first chapter and it’s already solidifying my choice to become a certified health and wellness coach. Eek! (Pretend you hear me screaming with excitement!) I am so ecstatic to get started on this new endeavor!
I can’t wait to help others chase their dreams and live their best life. I want to squash all of their self-limiting beliefs, I want to help them build on the strengths they already have, I want to encourage self-discovery and most importantly, I want them to know they aren’t doing it alone. I am here to help!
Everything is a little easier when you have the right tools and support system.
Whether your goal is to adopt an active lifestyle, decrease or eliminate an unhealthy habit, train for a sporting event, attain an appropriate weight or maintain any of the healthy habits you already have…. there are tools and techniques that I am learning that can help you meet your goal. For example: chapter one talks about the importance of building a strong foundation:
Self-Awareness- conscious knowledge of one’s own character, feelings, motives, and desires.
Self-awareness is the most significant core competency for health and wellness coaching. As a certified health and wellness coach, I will be helping clients build on their strengths and resources to generate possibilities, overcome challenges and achieve desired results.
A couple reminders, because they never hurt anybody:
Everything you need, you already have. It’s OK if you need help finding it.
Your feelings, goals, thoughts and desires are yours, and yours alone. This is your journey, your road to health and wellness. This isn’t a one size fits all situation.
My husband, is seriously, the hardest working guy I know. He recently started a new job, the pay is great, but the hours suck. He is still driving truck but is hauling asphalt and gravel vs. the feed ingredients he used to haul. He leaves for work before the kids get up. and doesn’t get home until the kids are sleeping. (Apparently due to all the rain this spring and summer, road construction projects have been delayed which explains the long hours.) Sadly, the end is not in sight. As soon as things will start to wind down with hauling, fall harvest will start. So, my immediate thought is, this is going to go on and on and on and on. It’s going to feel like forever!
What does this mean for our family? CHAOS. MELTDOWNS. LOVE. SUPPORT. LONGING.
CHAOS- SUPPORT- LOVE. It means that this momma, besides working full time, is single-mommin’ it. (Kudos to all the single mommas out there. I don’t know how you do it!):
Daycare pick up and drop off
Supper cookin’ and clean up
Work 32-40 hours a week
Pick up the house
Make lunch for the hard working husband
On top of the daily duties there are extra tasks occasionally sprinkled in that need to be accomplished during the day:
Preschool open house
First day of preschool
Parts return/ pick up
Clean up leaking rain water
MELTDOWNS. This obviously means mommy burn out is starting to set in, my fuse is growing short and I’m running on empty. How do I still make time for me? How am I coping? Well, to be 100% honest with you. I have days where I’m completely fine and days where I want to cry, sleep, or throw my own temper tantrum. My gym workouts have become home workouts after the kids go to bed and my runs have turned into family walks or bike rides. (Occasionally, I do get Samuel to run with me while Rowyn sits in the stroller!)
LONGING-LOVE. Probably too much information for most of you, but I miss my best friend, my husband, my lover. Sure, I miss the physical part of our relationship (we still try to get our freak on as much as we can) but I miss our talks, our snuggles and even being in the same room as him the most. When the chaos kicks in with the kids, gosh darn it, I want him there to enjoy it too 😉 I think Tyler feels the same way. As a matter of fact, he’s said, “miss you guys!” “can’t wait to be home!” I’m sure he would rather miss out on the screaming and running around of naked butts while I’m trying to get the kids in the tub…. but regardless, he misses us!
LOVE- MELTDOWNS- CHAOS- LONGING. For my children it means something completely different. It means lots of time spent missing their daddy. Samuel will sometimes out of the blue say, “my daddy is working!” or on our way to daycare drop off, ask, “my daddy pick me up today?” and when he is having a bad day, “I want my daddy!” This past Sunday, Tyler came home from his annual fishing trip and Rowyn just needed to snuggle, she plopped herself next to Tyler, rested her head on his chest and just melted. It’s obvious in the way he plays and acts with them that he misses them too. This is when his “daddy” role comes all out, no holding back- making farting noises and silly faces to make the kids laugh, taking the kids on tractor and ranger rides and even watching The Incredibles.
Learned. Implemented. Helped.
To the farmer’s wife, the single momma, or the go-getter sister, here’s what I’ve learned, what I’ve implemented and what has helped my family. Maybe, just maybe, it will help you too.
Gratitude- I am so thankful for how hard Tyler works to ensure a bright and promising future for our family.
This is something we try and practice daily. If you ask Samuel what he is thankful for, it’s usually ketchup, his blankey or the mailbox that we walk, run or ride to almost every day. Gratitude makes us appreciate what we have and when we have it.
Re-Focus- Tyler may be gone a lot, but he is working hard and soon, we will be able to enjoy tractor and combine rides!
If you look for it, you will find it. Stop focusing on the negativity and start focusing on the positive. Look for that silver lining.
Habits- No habit is too small and it’s never too early. Healthy habits include brushing your teeth, showering, moving your body every day for at least 30 minutes, drinking water, practicing gratitude, clipping your toenails… you get the drift. The sooner we start introducing these things into our daily routines, the quicker they become habits. (Like my children, three and one years old, habitually brushing their teeth before bed.)
One tidbit of information on habits. If you are trying to (example) workout every morning before work, create a little reward for yourself. Mel Robbins likes to reward herself with coffee. OR, if you are trying to start flossing more (example) try the building on a habit method. You already brush your teeth every morning, so to build on the flossing habit- have the floss next to your tooth brush (so you have the visual reminder) and floss immediately after brushing your teeth.
Be the best version of you- There is only one you and even though we carry different titles: employee, wife, mother you still have your own identity. You need to do what you are passionate about, what brings you joy… be true to yourself.
Act The Way You Want To Feel– previous blog
Give yourself credit- I may feel like I’m falling apart and failing as a mother, but hey, my kids are clothed, fed, clean and alive… that alone is a huge success. I maybe didn’t get to run three miles today, but I at least took my kids out for a walk.
Celebrate the little wins!
Excuse the mess- for those with anxiety, this is for you. Your house may not be clean 100% of the time and that’s OK. The more times you pick up the shoes, books, dinosaurs, baby dolls, the more anxious you will be. A house is meant to be lived in. A lived in house filled with messes, joy and chaos is a home.
The only good time to clean up books, toys and clothes is when the children are sleeping, otherwise, honestly, it’s a lost cause.
Values- When Tyler is home, the kids and I take full advantage of it… we probably suffocate him with all the love and attention he gets! “We sure miss daddy and that’s ok. Daddy works so hard so that someday the farm can be passed on to you and so we can enjoy some of the finer things in life like family vacations.”
Remind your children everyday, even your daughter after climbing on the table for the tenth time: they are smart, they are strong, they are brave, they can do anything and that they are loved and should love themselves. (Thanks, Rachel Hollis)
What’s important to you is a priority. Family. Hard work. Joy. Authenticity. Fearlessness.
THIS IS ONLY TEMPORARY.
As much as I hate winter, I am looking forward to it. For with the coming of the winter season, hauling slows down, the crops have been harvested, field work is done and we can all be together. We can soak up every last minute of CHAOS-LOVE and MELTDOWNDS together. Living, Learning Together Forever (snippet of our wedding vows)
I feel that I should also mention, although other people’s opinions don’t matter, I knew fully well what I was getting myself into when I married a farmer, but who knows. maybe this will is going to help someone else. Even if it is only ONE other person, well, I’d consider that a job well done!
Again, to the farmer’s wife, the single momma and/or the go-getter sister: you are smart, you are strong, you are brave, you can do anything and YOU ARE LOVED!
I literally just wrote in my journal that I was thankful for bad days! You guys…..I’m serious! You may be asking yourself, “why on earth would you be thankful for bad days?” Well let me tell you.
Bad days are humbling. They remind us of what we are grateful for. They help us live the next day with intention. They also remind us that our current situation is not our final destination.
Have you ever noticed yourself feeling sluggish, tired or agitated? Well, honestly, it’s probably because you are acting like it, sorry! “Ugh, you guys, I’m so tired...” “I am so annoyed….” “I just can’t today…” You need to 5-4-3-2-1 that attitude and move! MOVEMENT CHANGES MOOD!
Same You – CLAP – New Mood! – Thank you, Rachel Hollis
Mel Robbins came up with this brilliant concept called The 5 Second Rule. She hit the nail right on the head when she came up with this rule, plus it’s versatile. You can use it to get your butt up in the morning, to go to the gym, put down that piece of candy, and even change your mood! What I just listed is what I use it for and I’m sure you will find your own use for the rule! When I don’t use it, this is what happens:
The room is dark, but there is an alarm sounding. I am in bed, and rolling over to hit to the snooze. I hit snooze (guilty) and just lie there. I am still in bed, I am still covered up, but now I’m thinking to myself, “I should really get up, I really enjoy my quiet time in the morning, but ugh… I’m so tired. Why am I so tired.” I just lay there. The alarm sounds again, 9 minutes later. I snooze. Again, the alarm sounds, now 18 minutes later and I am still in bed! Now I have to get up and rush because I snoozed for those 18 extra minutes! (Those 18 extra minutes in which all I did was fight with myself, to get up to not get up!) Now the covers are off and I’m rushing around the house, getting myself ready, getting the kids ready, barely drinking my coffee…. it’s frantic, it’s chaotic. On my drive to work I can’t help but think, “gosh, if some days, I would just get out of my own darn way.”
So why 5 seconds? Well, it only takes 5 seconds for your brain to kill an idea or an impulse. It’s so true, just try it and you’ll see. Now getting back on track with acting the way you want to feel, sorry, not sorry, for the little bunny trail. But really, The 5 Second Rule can help you change your mood!
Ok, now imagine me, standing nervously at the start line for my first marathon, 26 point 2 freaking miles standing next to a Boston Marathon qualifier. Funny, right? He obviously knew I was nervous so he started up a conversation, “is this your first marathon?” Well anyhow, you get the jist, we started talking and I obviously had to ask him if he had any tips or advice for getting through all 26.2 miles. This is what he said, “smile. When you are at mile 24 and feel like you can’t go anymore, smile! When your feet hurt, smile! When you are doubting yourself, smile!” If you didn’t know, I finished all 26.2 of those darn miles with the help of his advice. (He also had other words of wisdom, but I’ll share those later.)
Application creates transformation. Studies have even shown that artificially inducing a smile can prompt happier emotions. See, actions do influence feelings! Thank you, Rachel Hollis, Mel Robbins and fellow marathon runner.
Just remember, we can control how we feel, we can control our actions and I hope this encourages you to act the way you want to feel:
5-4-3-2-1- clap, dance, stand-up, whatever you want, JUST MOVE!
the time or a period of time following the moment of speaking or writing; time regarded as still to come.
at a later time; going or likely to happen or exist.
Am I really planning the future for Live Your Best Life? YUP!
I have a goal to finish my classes by the end of December, 2019, which means I’ll open up shop January, 2020.
To kick off this new gig, I will be offering 2 FREE jump start sessions. I will be asking those that are interested to comment on the Facebook- Live Your Best Life page stating they want an entry into the free jump start session. After all entries have been submitted the WINNERS will be randomly selected.
What is a jump start session? It involves a Self Assessment:
Personal, Motivation and Goals
Stress, Energy and Self-Care
Goal Setting- Sleep, Self-Care, Stress, Fitness/Movement and Healthy Eating
A Health and Wellness Questionnaire:
Physical and Environmental Health
Mental and Emotional Health
Spiritual and Social Health
Another tid-bit of information I want to share with you is this:
My services will be available via phone and virtual meetings (ex: WebEx, GoToMeeting, Zoom, etc.)
I would more than love to meet with you in person, but I do know that sometimes getting started is scary, and that’s ok. I want to help you any way I can and if doing so starts with a phone call or virtual meeting, that’s what I will do. I want to meet your needs, your expectations and if that includes easing into the process, that’s what we will do.
First things first…. who has tried a diet or some form of “system” or “magic bullet” and found it unrealistic? Let’s go back to the last one you may have tried…
Was it expensive?
Did you only drink shakes?
Did you cut out an entire food group?
Did you have days where you couldn’t eat anything?
I’m going to be 100% honest with you here. I started a shake system shortly after having my daughter, Rowyn. Did it work? Oh yes, I definitely got the results I wanted: I lost most of the baby weight and inches within my first 30 days…. but here is what my day looked like:
Snack: 100-200 calories
Snack 100-200 calories
Supper: 600-800 calories
Again, it worked, but I didn’t find it sustainable. Was this what I was going to be doing for the rest of my life? Would I expect my children to do shakes as a meal replacement? If I didn’t what would they think of me sitting at the table for our family meal and only have a shake?
Diets are defined as a restriction to small amounts or special kinds of food in order to lose weight. So instead of looking at starting a diet, what about making a lifestyle change? A lifestyle change can be defined as a change in habits, lifestyle and nutrition. Let’s think about it, usually when someone starts a diet it’s to lose weight for an upcoming class reunion, wedding, etc. Something they do to achieve those quick results. A lifestyle change is when you want to live life in balance, make a sustainable change to how you live, eat, work and play.
Ok, so the shakes definitely helped me drop those first few pounds and I’m not knocking anyone that finds that it works for them. It’s just not for me. As most of you know, I have a huge candy addiction, (see my last blog) but I can also run a marathon. Instead of completely cutting out my candy, I have limited myself to only one serving of candy per day. You may find this silly, but honestly, this is difficult for me… but I am now on day 24 of only having one serving of candy per day, some days, I didn’t have any candy! I tell you what…. it has gotten so much easier. Little fun fact, did you know it takes 30 days to create a habit? That means I’m only 6 days away from instilling the one serving of candy per day habit!!
On another note, I still eat dessert! Not every day, but if it’s something I really like, (carrot cake, mint chocolate brownies or mountain bars) you better believe I’m going to have a piece.
How do I balance that? Well here is what I do (mind you, this is not me justifying to you why I’m entitled to my dessert or serving of candy):
I try and drink at least 64 ounces of water a day
I go to the gym for weight training twice a week
I run at least twice a week (3 miles)
I participate in 30 day challenges- with friends or on my own (plank- abs, arms and glutes)
I meal plan my lunches and supper (attempting to keep them nutrient dense- proteins, fruits and vegetables, but yes, we still eat pizza!)
I practice gratitude
I allow myself one serving of candy a day 🙂
I practice Quiet Time
Yes, I’m sure you are thinking, geez, Sara, you know you can’t outrun a bad diet, and how does practicing Quiet Time and gratitude help you live in balance when you still eat candy and desserts?
Well, balance comes in physical forms, emotional forms and a spiritual form. Being in balance to me may mean something entirely different to you. Eating healthy, having the occasional dessert and serving of candy, making dates for physical activity, ensuring adequate sleep, spending time with family and friends and finding down time to refocus are what creates balance in my life.
What does balance look like to you?
We are only given one life, one body, which is why it’s so important to cherish our temples and live a life filled with things that bring us joy.
“Don’t put a ban on your favorite foods. Enjoy the food you love in moderation, getting fit and living healthy isn’t a punishment.” Unkown.
Are you wondering why it took me so long or what my ah-ha moment was to starting my new adventure… well, let me tell you. It started with some Kool-Aid….
Ok, honestly, it all started with a little help from my girl, Rach. It was what she said and how she said it that sparked a fire… “Our words have power, but our actions shape our lives.” Rachel Hollis.
Since reading Girl, Wash Your Face and Girl, Stop Apologizing by Rachel Hollis, I have aspired to Live My Best Life! Life is too short and we are always so busy, but we should never be too busy for ourselves, our goals and to practice gratitude. I don’t know about you, but I feel that after investing time in myself, I’m a better mother, wife, friend, employee, and listener (just to name a few). Self care isn’t selfish and I want to set that example for my family, especially my children.
So what am I doing to Live My Best Life? Well, if you could see my calendar you would probably laugh. I have scheduled gym days, a few reminders: to drink at least 64 ounces of H2O daily, that I’m never too busy to walk a mile, and that I should probably limit myself to only ONE serving of candy per day. (If you know me, you know I LOVE CANDY, and usually have some hidden somewhere at home or in the office!) Rachel Hollis says, “never break a promise to yourself.” If it is on my calendar, that is my time that I promised myself, so I do anything to make sure I keep that promise.
Besides trying to follow my calendar, I also journal. Seriously though, you don’t know how beneficial it is until you try it. Before I graduated to the “Start Today Journal” – Hollis Co., I just used a simple notebook. I would jot down what I was thankful for, what my top three goals were and how I was going to achieve them, and anything that was stressing me out or made me feel excited and happy. You name it, I put it in my journal.
Once I started the “Start Today Journal” and worked through the exercises, I realized among the two pages of notes stating what I will be doing or where I saw myself in ten years, had lots to do with health, wellness, coaching and PASSION.
The thought of pursuing my passion has only been a dream, but now it’s a goal. I saw myself helping my family and others understand that they are never too busy to live well, define their goals and chase their dreams. As Rachel Hollis states, “A goal is a dream with its work boots on.”
I want to be the example- I want to lead by example, I want my children to chase their dreams, be brave and work to make their dreams a reality and I want the same for you.
So, if you would ask my husband, Tyler, I’m pretty sure he would tell you I drank the Kool-Aid and joined the Rachel Hollis cult… but there isn’t anything wrong with setting aside time for yourself, being a more grateful person, being happier, chasing dreams and setting goals. *To be fair, I do talk about Rachel a lot; what I’ve learned, what I’ve implemented and how it makes me feel. Plus, I’m also leaving him with a teething 15 month old baby and a rambunctious toddler while I head to Dallas for RISE Weekend.
So, with a Rachel Hollis: Kool-Aid boost, I’m pursing my passion and dreams, one goal at a time. Cheers (with Kool-Aid) to becoming a Certified Health and Wellness Coach!
“Vulnerability sounds like truth and feels like courage. Truth and courage aren’t always comfortable, but they are never weakness.”
— Brene Brown.
I have thought about pursuing my passion for health and wellness for years, my thoughts turned into talks and now I’m finally walking the talk. I am doing it! It’s time I make my dreams a reality…. I am going to become a certified Health and Wellness Coach!
Why you ask? Well the reason is simple. I love and enjoy helping others, especially when it comes to helping people live their best lives, reach their goals and be well.
I am new to this whole blogging thing, but what a better way to share my journey and experiences with you fine people?!
Stay tuned and be sure to subscribe below to get notified when I post new updates.
My husband, Tyler, and I have been married for five years. The saying, “time flies when you are having fun” speaks true. Of course, our marriage isn’t perfect, but what marriage is? We are in this journey together and so long as we have each other, we have everything we need. Our vows still hold true- I promise that I will walk with you hand in hand wherever our journey leads us. Living, Learning, Loving together forever.
GOAL TWO: BE AN EXCEPTIONAL MOTHER
Tyler and I have two beautiful children. Samuel, age three and Rowyn, age one. They bring us so much joy and showed me a new kind of love…. one that I honestly can’t even put into words. I LOVE BEING A MOM! I love watching them grow, learn and explore. I love watching them interact, play and plot together…. seriously, what one doesn’t think of the other will. (Just the other day Samuel laid on the floor so Rowyn could stand on top of him to climb up on to the couch!)
GOAL THREE: BECOME AN ESTABLISHED-CERTIFIED HEALTH AND WELLNESS COACH
I want to live my best life and one way I can do that is to help others reach their goals and live their best lives. I want to be a motivator, I want to make a positive impact, I want to make a lasting impression.
Just to quickly mention… Everyone is different, we all have our own dreams, our own goals and internal motivators. Sure we all want to live well, but what does wellness mean to you? I want to help others dig deep, find what motivates them, define their goals and chase their dreams.
I want to set a good example for my children. I want to show them that no dream is too big or too small. I want to instill good habits, a value for health and wellness and courage.
The final tipping point was in January, when I became diagnosed with Acral Lentiginous Melanoma, on the bottom of my foot. I had to have a procedure to remove the rest of the cancer from my body which left me with a huge circular hole in the arch of my foot (2 inches in diameter and a quarter inch deep.)
I was unable to go to the gym, run or even walk for weeks. This was difficult, especially with two tiny humans and considering I have always been pretty active. (I have ran half marathons, participated in sprint triathlons and just recently a full marathon.) I was so bummed, but that’s when I realized there is more to health and wellness than just being physically active.
There are so many moving pieces in a person’s life that we simply cannot focus on just being physically fit. Sure, I can run 26.2 miles, but I still struggle with anxiety. I may walk a mile every day, but I still eat way to much candy.
I HAVE SEVEN OTHER GOALS, AND MAYBE, JUST MAYBE, I’LL SHARE THEM WITH YOU SOME DAY…