Make Time Before You’re Forced to Find Time

Coaching Food for Thought

Having now seen hundreds of people walk through our doors with the goal of getting healthier, losing weight, getting stronger, feeling better, having more energy (the list goes on and on), I can safely state this with 100% confidence: if you don’t MAKE the time for your health now, you will be forced to FIND the time later in life.

It’s easy to skip the yoga class or run you planned on taking when there’s work to be done or a house to be cleaned.

It’s easy to skip planning and prepping healthy meals for your family and hit up the drive night after night instead.

It’s easy to stay up late watching Netflix instead of prioritizing bedtime and hitting the hay.

But, here’s the rub – if you keep taking the easy way(s) out and don’t MAKE the time for your health NOW, I can confidently say you will, at some point, be FORCED to FIND the time down the road.

Don’t let a health scare or diagnosis be the wake-up call you need. Carve out the time you need now to start making deposits into your future healthy self today – the investment is worth it!

Wellness Coaching will help – together we will determine what the priorities are and why and then HOW you will carve out the time needed to make it happen.

Call 751-2974 or email me at email me to schedule a free coaching consult.

Lindsey Peterson
Certified Wellness Coach
Proximal50 Life Center

What IS a “Wellness Coach”, anyway?

What IS a “Wellness Coach,” anyway?

If you’ve been following Proximal50 for any duration of time, you likely know that what part of what sets us apart from any other “gym” is our list of professional services. Our list includes Physical Therapists, a Registered Nurse, a Registered Dietitian-Nutritionist, certified personal trainers, a licensed massage therapist…and a Wellcoaches(r) Certified Health and Wellness Coach (hereinafter referred to as “wellness coach”). What exactly IS that and how can she help you? 

Our clients come to us in search of better health – wanting to start an exercise program, wanting to make better food choices, wanting to treat chronic pain, wanting to better manage chronic illness, and overall just wanting to FEEL BETTER. The tricky thing is that it’s not necessarily that people don’t want to be healthy or innately know more or less what to do. Often they do know, but then will try the latest diet or intense exercise strategy as a quick fix. The problem is that these solutions don’t stick and people end up feeling frustrated, defeated, and alone.

You likely know our Registered Dietitian-Nutritionist is going to help you with what you eat. Our massage therapist is going to massage your muscles. Our personal trainers are going to take you through a workout. What does a wellness coach do? A wellness coach guides clients through the process of creating a vision for their health and well-being. A wellness coach helps a client develop a healthy mindset and helps with them work on actually implementing healthy habits (instead of just thinking about them). A wellness coach works to encourage and empower the client every step of the way, always from a judgement-free zone, to reach their personalized goals.

Simply put, our wellness coach has a different tool belt than our other professionals, she is specially trained to help clients CONSTRUCT a plan to reach their goals, equipped to dredge up emotion to make clients feel CONNECTED to their goals, and help BUILD the motivation to get them there. Coaching is about having an accountability partner who will support and encourage even when you feel ready to quit (ESPECIALLY when you feel ready to quit).

Are you wondering if YOU could benefit from some wellness coaching? Here are some questions to ask yourself:

  • Do you have trouble sticking to health-related goals?
  • Do you struggle to keep a calm and positive mindset?
  • Are you always low on energy and motivation?
  • Do you struggle with work-life balance?
  • Do you find it difficult to prioritize your health?
  • Do you rarely let yourself relax?
  • Do you want to make healthy changes to your lifestyle but you’re not sure where to start?

If you answered yes to any of these questions and are READY to make some changes, wellness coaching would be a great option for you. Contact Lindsey to schedule a free consult today! 

Lindsey Peterson
Certified Wellness Coach
lindsey.peterson@proximal50.com
701-751-2974

3 Ways to Find TIME for Fitness

As a Certified Wellness Coach and Exercise Physiologist, one of the biggest barriers I commonly hear with starting or sticking with an exercise plan is TIME. We live in a fast-paced, busy world and it can be daunting to think about how exercise can or will fit in with all your other obligations. Luckily, there is a 3-step process you can go through to make regular exercise a part of your reality.

1. FIND the Time
The first step is to map out your regular routine on a weekly planner or calendar, ideally one that is broken down into thirty-minute blocks. Begin by filling in your regular obligations – work (including any breaks!), sleep, recurring appointments or meetings, etc. Once you’ve filled in all of your regular obligations, look for the empty chunks of time. Notice where you may have an extra thirty minutes or an hour and look at these spaces as opportunities for fitness. This is the first step of finding time for fitness.

[Note: this could and should be done on a weekly basis so you can set yourself up for success. If you have a busier than normal schedule one week, you may realize you might not have time to get to the gym, but you might be more inclined to take a 20 minute walk around the block (and lose the “guilt” for not going to the gym because it wasn’t part of your plan!) On the flip side, your next week might not be as busy and you have more time to get to the gym. It really is all about balance, even when it comes to our time!]

2. MAKE the Time
Next, examine where the gaps in your schedule are and how these might align with some of the activities you are interested in. Perhaps you’ve always wanted to try Yoga, your work schedule is flexible and you notice your gym has a Wednesday Body Flow class over the lunch hour (hint, hint!). You might notice you have a gap every day when you get off work at 4:15 and before you pick the kids up at 5:30 that there’s a 30 minute HIIT (High Intensity Interval Training) class you could hit up (pun intended) at 4:30pm (another hint hint!). Or, you might see you have time for a 15 minute walk with the kids a few nights per week. Once you have found some activities that interest you, and that would fit into your schedule, make the time for them.

3. TAKE the Time
Now that you’ve identified free time in your schedule and decided on the fun fitness activities you would like to fill it with, it’s time to commit to your plan. Treat each workout with the same priority that you would an appointment for something important. Just like you need to show up and be prepared for others, it is vital to show up for yourself. Do whatever you need to do in order to keep these important appointments with yourself, whether it is setting reminders on your phone, having a workout buddy, or a wellness coach or personal trainer to hold you accountable (hint hint!)

Remember to frequently reflect on WHY you’ve decided fitness should be a priority in your life (wellness coaching can help with that!) so that you are able to maintain your focus. Repeat this process as often as needed for continued success!

 

Lindsey Peterson is a Certified Wellness Coach at Proximal50 Life Center. Lindsey coaches her clients to create sustainable lifestyle changes and to help them improve their overall well‐being. She provides support for creating realistic goals and navigating the challenges & obstacles that often get in our way.

Is Reset90 for me?

Reset90 is an 90 day online accountability group led by the team of wellness pros from Proximal50 Life Center. Reset90 is for you, if:

  • You’re looking to create healthy lifestyle habits that stick, like meal planning/prepping and/or incorporating more fruits and veggies
  • You’re lacking in the energy department
  • You’re struggling to get into a fitness routine and need some guidance
  • You’re trying to reduce your “cravings,” but just can’t seem to kick them
  • You’re looking for a community to support and push you towards your goals
  • You’re searching for a way to better manage stress
  • You’re tired of starting the newest fad diet only to end up right back where you started
  • You like the idea of a holistic approach to your health
  • You want to make long-term changes, without meal replacements, products & supplements.

Recipe ideas, meal planning tips, workouts, stress management tactics, education on underrated health topics that make a HUGE difference in your health, daily accountability and motivation – all of this for LESS THAN $10/WEEK! What are you waiting for?

We start February 19th –  Sign up today @ https://squareup.com/store/proximal50-life-center

Questions? Email Lindsey, Wellness Coach @ Proximal50 at lindsey.peterson@proximal50.com

3 Strategies for a Healthy & Happy Holiday Season

Do you look forward to the holiday season every year only to be reminded of the stress, exhaustion, and derailment this time of year can often bring? Before things become hectic, make a commitment to your health by following these 3 simple strategies:

 

Make a Plan
Planning can help you stick with your goals and start the new year off on the right foot to avoid playing catch-up on your resolution. First, you must choose your goal or main focus for the season. Is it to stay active? Maintain your weight? Stress Less? Whether you’ve already been working on a goal or are just starting, it is important to set a concrete, realistic goal. Once you’ve pinpointed what the overall goal is, make a plan on how you’re going to achieve that.

For example: If your goal is to stay active, figure out how you’re going to make it a priority. With the demands on the season pulling us in every direction, it is easy to skip workouts. Start by figuring out what is going to make you stay accountable (tips: schedule workout sessions, recruit a friend, sign up for a holiday challenge, find more time-efficient workouts, etc). If you’re not sure where to start, schedule a session with a Certified Health and Wellness Coach would be a great choice!  

 

Avoid the Blues
The holidays are supposed to be the happiest time of the year, yet for many, they trigger deep feelings of sadness and anxiety. From family dynamics and missing loved ones to the financial pressure of gifts, not to mention the unpredictable North Dakota weather and lack of sunlight – all can be prime conditions for a world-class funk.

Combat the holiday blues by:

  • Exercising – which releases endorphins, the body’s natural “feel-good” hormones
  • Socializing – isolating yourself, however tempting, often only feeds a depressed mood. Surrounding yourself with close friends, even if you don’t feel like it, provides you with opportunities for pleasure and joy.
  • Volunteering – giving back is an opportunity to redirect your focus in a positive, and often rewarding, manner.
  • Limiting social media – as the saying goes “comparison is the thief of all joy.”

Prevent illness and injury
You’ve made a well-thought out plan and things are humming right along – don’t let the sniffles, flu, or preventable accident bring you down! The holiday season is prime time for colds and flu. Prevent them by washing your hands regularly and urging others to do the same. Sprinkle sand on icy patches and use caution when driving in adverse weather conditions.

Investing a little time and effort into your own health and happiness will help ensure a merry & bright holiday season! If you need help on where to start, contact Lindsey at 701.751.2974 or schedule a complimentary consult.

How to Refocus & Re-prioritize Your Health, Right Now

Summer is in our rear-view mirror, school is in session, and cooler temps are approaching. The change of seasons can be the tipping point we need to “fall” back into a healthy routine. This time of year can be great for refocusing and re-prioritizing your health and wellness goals. There is no need for drastic cleanses and stressful diet guidelines; below are some easy steps you can take to get started!  (Helpful tip from your coach: pick one or two things to work on making into a habit and then move on to another):

  • Increase Water Intake: Carry a water bottle with you all day and make it a point to refill it 3 or 4 times. Keep things interesting by slicing up a lemon or lime to add flavor.
  • Prioritize Sleep: getting an adequate 7-9 hours of sleep each night is one of the best things you can do for your health and often the first thing we sacrifice.
  • Meal Plan: Invest a couple hours on a Sunday afternoon (or whenever your schedule allows) to cook and prepare some meals for the week. Having meals prepped ahead of time will take the chaos out of mealtime, ensure you have a healthy, balanced option to eat, and – bonus points! – will reduce your take out bill.
  • Manage Stress: Find little ways throughout the day to reduce your stress levels. Take a walk around campus or your office; practice mindful breathing; take a bath; or journal for a few minutes to get out your thoughts.
  • Mindful Movement: Get moving at least a few days each week. Whether it be a workout class that excites you or focusing on achieving 10,000 steps/day, set a goal and hold yourself accountable.
  • Be Kind to Yourself: Pay attention to how you speak to yourself inside your head. Practice kindness and grace with yourself – you deserve it.
  • Connect with a Wellness Coach: Well, of course! 🙂 Not only can a wellness coach educate you and help you focus on your goals, but we’ll hold you accountable, too!

To schedule an appointment with Proximal50’s Certified Wellness Coach, email Lindsey at lindsey.peterson@proximal50.com or call 751-2974