Tag Archives: #healthcoaching #goals #healthspan

Revitalize Your Routine With These Techniques for Long-Term Wellness Goals

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Special thanks to Camille Johnson (info@bereaver.com) for her excellent article about wellness for this week’s blog. This time of year, it can feel overwhelming to focus on our wellness goals, but Camille shares some great tips below to make your wellness goals achievable, enjoyable and easy to integrate into your busy life! Thanks, Camille for all the great tips!

Embarking on your wellness and self-care journey requires more than desire; it demands a deliberate and strategic approach for lasting improvement. This guide, courtesy of Jessica’s Fitness, equips you with actionable strategies to effectively pursue your wellness goals. By adopting these strategies, you ensure a solid foundation for your journey towards personal well-being.

Clarify Your Personal Wellness Definitions

Start by explicitly defining what wellness and self-care mean specifically to you. This personal definition will guide your journey and help tailor your objectives to be more meaningful and achievable. Break these broad goals down into specific, actionable tasks such as scheduling daily mindfulness sessions or setting a weekly meal planning routine. This approach not only simplifies your goals but also integrates them seamlessly into your daily life, making them more manageable and less overwhelming.

Make Walking a Priority

Walk more often to optimize your mental and physical health. Seek out areas with a high Walk Score of 70 or above to easily achieve your daily step goals. This practice boosts both your cardiovascular fitness and mental well-being. Regular walking in pedestrian-friendly areas can enhance your overall health. Making walking a daily habit helps you maintain consistency in your physical activity routine.

Integrate Self-Care Into Your Routine

Embed self-care practices into your daily routine to make them feel less like chores and more like a natural part of your day. Whether it’s reading a book, taking a long bath, or practicing yoga, finding activities that relax and rejuvenate you can make self-care an anticipated part of your schedule. This integration helps to prevent burnout and ensures that self-care remains a priority, not an afterthought.

Explore Diverse Activities

Experiment with a range of activities to discover what genuinely brings you joy and relaxation. Whether it’s physical exercise, arts and crafts, or learning a new skill, diversifying your activities keeps your self-care regimen engaging and exciting. This variety ensures that your wellness plan remains fresh and appealing, increasing the likelihood that you will stick with it over the long term.

Recognize and Celebrate Achievements

Take time to recognize and celebrate each achievement, no matter how small. These celebrations act as milestones of progress and are essential for sustaining motivation. Whether you’ve stuck to your wellness plan for a week, or have successfully managed stress through learned techniques, acknowledging these victories provides encouragement and builds confidence in your ability to meet your goals.

Engage a Support Network

Share your self-care and wellness goals with friends and family who can offer support and motivation. Having a supportive community provides external accountability and encouragement, which can be incredibly valuable on days when your motivation wanes. This network also serves as a sounding board for sharing successes and challenges, making your journey a shared experience.

Utilize these strategies diligently to enhance your wellness and self-care efforts. The foundation of success in personal growth lies in your consistent efforts and unwavering dedication. Keep your goals in clear focus, and rely on your support network for encouragement and accountability. Make it a habit to acknowledge and celebrate each accomplishment, no matter its size, as this will help you stay motivated.

Jessica’s Fitness offers both individual and group personal training and health coaching sessions for those who want to make healthy changes to their lifestyle. Get in touch today to talk about your needs!

‘Tis the Season…to Stay Healthy 🍊🥕🥬💊

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This time of year, most of us are starting to think about ways to enhance our immune health. Working in healthcare and schools, and having two young kids, it’s definitely top of mind for me…


My fave tips for my clients this time of year are to focus on the basics:

✨exercise

✨stress reduction (I tend to favor gratitude journaling and daily meditation)

✨high quality sleep

✨quality nutrition


Do we notice a trend?? These are the basics for feeling amazing any time of year. These are ALWAYS the priority for me. But, I’d be remiss if I didn’t share what else I do to enhance my body’s natural immune defenses this time of year: ✨effective supplementation!!


I typically use an immune booster in my daily superfood shake, but I’m super excited about a new product that uses some key ingredients-


We’ve long known that vitamins C and D are powerfully supportive of our immune health, but NAC is another supportive molecule, as it is a precursor for glutathione (an important antioxidant for our immune systems). Which is why I’m pretty psyched that my favorite electrolyte drink now also has all three of these super important immune system supporters. What a convenient way to stay hydrated, help combat dry winter skin AND boost your immunity as we head into the winter months 👌👌

Here’s some more info about this awesome new product: https://jessicatreadwell1.isagenix.com/en-us/shop/targeted-health/hydrate-plus-immune-support?pid=a68038c8a22842a68c9ad910b2b6b371


Now, time for me to power down thedevices, do some evening meditation and focus on a good nights sleep!


Please share how you stay your healthiest during these winter months. I love learning from all of you too!!


To your health, ~Jess

Motivation vs. Reality

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Been there, done that…


I have a love/hate relationship with social media- probably like many of you. But, one thing I do love is the support and ideas we can all get from (positive) groups on there. I love the motivation and support of all my Peleton FB communities, so I do like to spend a little time each day reading through peoples’ posts.


One thing I’ve noticed lately is people posting this question: “How do I get the motivation to workout? I used to love doing X, Y, Z, and now I just can’t get myself to do anything”


So, here’s the thing. Motivation comes and goes and no one has it all the time. But, many people do work out consistently. Are they motivated every day?

Def not


Is it easy every workout?

Ha!


So how do they do it? More importantly, how can we get ourselves to initiate, re-engage in or stay consistent with a workout program when the motivation just isn’t there???


I have a few ideas:


1. Don’t put too much pressure on yourself. Seriously though. Just stop comparing who you are now with who you may have been at, say, 20 years old when you didn’t have a family, stressful job, time constraints, etc…Instead, just commit to doing ten minutes of a cardio workout and 10 minutes of any strength workout (choose what’s fun for you) and then move on with your day. Schedule it in your day, like you would a doctors appointment or work meeting. Over time, it will become easier to get that 10 minutes started and you will naturally want to increase the duration of your workouts- trust me!


2. Pair something you enjoy with the 10 minute workouts or “sandwich” it between two things you enjoy. Having something to look forward to while working out or right after will help your brain to associate exercise with something positive. I’m a sucker for a little Netflix/Hulu show or a podcast I’ve been dying to listen to- and I save said episode to watch/listen to ONLY during my workout.


3. Get yourself an accountability partner or group. I regularly run nutrition, wellness and healthy habit groups and my clients who participate have SO much more success than those trying to go at it alone. Twenty years in this industry and I can’t stress the importance of accountability and support enough.


If you’ve read this far, I hope you come away from this article knowing that: 1. You’re doing amazing and there’s nothing “wrong” with you for not being motivated and 2. You can feel amazing/energized and healthy again!! Start small, stay consistent, make it fun and get yourself a partner (or reach out to join one of my groups anytime!)

Would love to hear your tips for staying consistent with healthy habits too!!


To your health, ~Jess

The Future of Health Coaching

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It’s been a busy start to summer over here. Almost so busy that I haven’t told you guys about the incredible Health and Wellness coaching conference I had the pleasure to attend a few weeks ago. Leaving the kids and hubby to fly to California was not easy but I left feeling well informed, hopeful for the future of wellness coaching and SO inspired to continue sharing what I know to work for optimizing our health spans and lifespans 🙏


Here’s the hopeful news:
✨health and wellness coaches are beginning to be more and more recognized as valuable members of the healthcare team (as they should!). Recently, VA organizations have even incorporated health coaching into their programs with success (in the form of prevented suicides, as one example) noted in just this short time frame.
✨health and wellness coaching is being recognized in various medical journals (finally!)
✨health coaching programs are being rolled out in colleges, primary schools and retirement communities. Our reach is expansive and it’s a beautiful thing 🌻🌻🌻


The work we have ahead of us: ✅Due to (IMO, anyway) lack of understanding about the education and value of health coaches, we are not yet an integrated referral source in healthcare networks. I carry deep hope that, someday soon, more physicians, specialists, therapists and social workers will see the value of our work and refer patients our way.
That’s the major one, folks. So, my call to action for anyone reading this:
🌻If you have a friend who is a certified health and wellness coach, share their contact information, their websites and their content with anyone you know who can benefit.
🌻If you are a physician, know that your work is of immeasurable value! However, it might benefit your patients for you to acknowledge that your time with them is often limited. At the same time, humans are complex beings who need and deserve an ongoing, supportive and holistic relationship with a provider. Might there be a world in which we can work together to make this world a healthier place??
🌻As a health care consumer, advocate for what you deserve!! Right now, there are some modes of reimbursement available for health coaching. Keep asking your physicians and insurance companies and advocate for getting access to a certified health coach, especially if you are living with a chronic health condition, feel dismissed in any way by your health care team or would benefit from customized, client centered care as you aim to meet your wellness goals.


Thanks for hanging out with me on this soapbox, friends! I love working with my clients and I see a world we we all achieve better health outcomes through client centered, individualized, holistic care. Let’s do this, friends ☀️☀️☀️

To your health, ~Jess

When the Trainer Needs a Trainer…

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Guys, I turned 40 last week and it would have all been fine and what not if I hadn’t JUST thrown my back out. Like, really thrown my back out…


I’ve been training clients with back pain since day one of my career and I’ve learned alot about what to do, what to avoid, etc…But this experience was truly humbling…after barely being able to move for the first three days post injury, I really had to scale back with workouts for a bit. Which, for someone with a bit of a hardcore/type A personality, was a *bit* HARD.


But alas, I’m writing to you pain free and feeling strong. I came out on the other side of a back injury and you can too. Along the way, I really relied on my twenty years of experience as both a trainer and Occupational Therapist- let’s just say this experience offered a good “refresher” course…let’s discuss ⬇️⬇️


🛏 When dealing with an acute injury, it’s so key to rely on good body mechanics and energy conservation. Log roll out of bed, bend with your knees and use your core for, like, everything. Position items you use daily at torso level, avoid excessive bending/twisting/rotation and plan your activities to eliminate excessive movement with your pain is at its worst.
🚶‍♂️🚶🏻‍♀️That being said, MOVEMENT IS MEDICINE. A sedentary day rarely does more good than harm- our bodies NEED to move! Blood flows circulation improves, pain decreases…and so much more happens when we move. I started with walking, gradually increasing my distance over the week post injury. And I walked several times a day…it really got easier with each subsequent walk.
💊 Manage pain. Now, you guys know that I am not a fan of most pharmaceuticals in the long term, but I know there’s a time and place for using them. I personally decided to manage my back pain without any over the counter meds or prescriptions, but everyone has to make that decision for themselves. Regardless of whether you decide to use meds or not, DO NOT forget about other pain management modalities. For muscular pain like mine, I find heating pads, gentle stretching, hot showers, cbd and adaptogens to be powerful tools. That, and remembering that pain is, in this case, temporary. Ooh- and let’s not forget about the power of breath work and meditation 🧘🏻‍♀️🧘
🏋🏻‍♀️🏋️‍♂️ When ready, progress workouts carefully. Post back injury, I have found it’s very helpful to start with the core- pelvic floor work, then adding in yoga, followed by Pilates. We’ll often need to modify some moves (and which ones to modify can vary friending on the injury), but it doesn’t mean an entire workout is off limits. Next, I started to add in bodyweight resistance training, light cardio and, finally, strength training with weights. I reminded myself often that I was not going to lose all of my strength gains in a few weeks and that building back slowly was wise. In other words, I had to listen to trainer Jess, not my inner dialogue. 🤷🏻‍♀️If you’re not sure how to return to exercise post injury, it’s very wise to find a trainer with experience in rehabilitation to guide you.
💦Hydrate. Then hydrate more! Hydration is critical for reducing pain and increasing joint mobility. Once a day, I added my fave watermelon electrolyte powder to my water bottle and I drank atleast half my bodyweight in ounces per day. It helped 🙌🏼
Now, could I have done without this injury? Yeah, that would have been nice. BUT, I am one of those people who believes things do truly happen for a reason and I came out of this injury with renewed perspective and empathy for all of my clients with pain conditions and with a good refresher of stretches and exercises that are both protective and productive for the back 💪
If you have tips for post injury training, I’d love to hear your thoughts as well ⬇️⬇️
Stay strong and healthy, friends!!
~Jess

Revitalize Your Routine With These Techniques for Long-Term Wellness Goals

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Photo via Pexels

Special thanks to Camille Johnson for yet another great article about self-care!! Here’s a little info about Camille and her mission: Camille and her friend experienced grief at the same time, but the processes looked completely different. She asked her friend about her experience, and she was kind enough to share her grief story with her. She pointed her to a bereavement counselor, who gave Camille the tools she needed to heal. And now Camille wants to pay it forward through her site, Bereaver.

Embarking on your wellness and self-care journey requires more than desire; it demands a deliberate and strategic approach for lasting improvement. This guide, courtesy of Jessica’s Fitness, equips you with actionable strategies to effectively pursue your wellness goals. By adopting these strategies, you ensure a solid foundation for your journey towards personal well-being.

Clarify Your Personal Wellness Definitions

Start by explicitly defining what wellness and self-care mean specifically to you. This personal definition will guide your journey and help tailor your objectives to be more meaningful and achievable. Break these broad goals down into specific, actionable tasks such as scheduling daily mindfulness sessions or setting a weekly meal planning routine. This approach not only simplifies your goals but also integrates them seamlessly into your daily life, making them more manageable and less overwhelming.

Make Walking a Priority

Walk more often to optimize your mental and physical health. Seek out areas with a high Walk Score of 70 or above to easily achieve your daily step goals. This practice boosts both your cardiovascular fitness and mental well-being. Regular walking in pedestrian-friendly areas can enhance your overall health. Making walking a daily habit helps you maintain consistency in your physical activity routine.

Integrate Self-Care Into Your Routine

Embed self-care practices into your daily routine to make them feel less like chores and more like a natural part of your day. Whether it’s reading a book, taking a long bath, or practicing yoga, finding activities that relax and rejuvenate you can make self-care an anticipated part of your schedule. This integration helps to prevent burnout and ensures that self-care remains a priority, not an afterthought.

Explore Diverse Activities

Experiment with a range of activities to discover what genuinely brings you joy and relaxation. Whether it’s physical exercise, arts and crafts, or learning a new skill, diversifying your activities keeps your self-care regimen engaging and exciting. This variety ensures that your wellness plan remains fresh and appealing, increasing the likelihood that you will stick with it over the long term.

Recognize and Celebrate Achievements

Take time to recognize and celebrate each achievement, no matter how small. These celebrations act as milestones of progress and are essential for sustaining motivation. Whether you’ve stuck to your wellness plan for a week, or have successfully managed stress through learned techniques, acknowledging these victories provides encouragement and builds confidence in your ability to meet your goals.

Engage a Support Network

Share your self-care and wellness goals with friends and family who can offer support and motivation. Having a supportive community provides external accountability and encouragement, which can be incredibly valuable on days when your motivation wanes. This network also serves as a sounding board for sharing successes and challenges, making your journey a shared experience.

Utilize these strategies diligently to enhance your wellness and self-care efforts. The foundation of success in personal growth lies in your consistent efforts and unwavering dedication. Keep your goals in clear focus, and rely on your support network for encouragement and accountability. Make it a habit to acknowledge and celebrate each accomplishment, no matter its size, as this will help you stay motivated.

Jessica’s Fitness offers both individual and group personal training and health coaching sessions for those who want to make healthy changes to their lifestyle. Get in touch today to talk about your needs!