Body Essentials Personal Training & Wellness

There is nothing more symbolic of fresh starts than January 1st, which could be why Inc. Magazine reports 60% of Americans make a New Year’s resolution. What are we resolving to do (for real this time)? Not surprisingly, the majority want to diet or eat healthier (71%), exercise more (65%), and lose weight (54%). But, as we know, New Year’s resolutions are easy to make (especially over a chocolate Santa and a glass of wine) and hard to implement.  In fact, if you’ve already broken this year’s resolution you’re in good company; 80% of New Year’s resolutions are abandon by Valentine’s Day. So, how do you become one of the few who turn their resolution into reality? By taking a cue from why so many fail.

Your resolution lacks meaning. Note – meaning is not losing weight so you can look better than Sheila at your reunion. To make lasting changes you need to know your “why,” not just the “what” (i.e., showing up Sheila). For illustrative purposes, let’s say Sheila wasn’t very nice in high school, but karma is on your side and she hasn’t exactly kept her cheerleader physique. You see the reunion as an opportunity to make her feel as inferior as you did 25 years ago. What’s wrong with that?

While there’s nothing inherently wrong with wanting Sheila to envy you for once, it’s not enough to give your goal meaning. Why? Because momentary glory is fleeting. However, when you connect with what motivates you on a deeper level you create meaning. When you really think about it, your health (whatever that looks like for you - keeping up with your kids, running a 5k, breaking your sugar addiction) and how that makes you feel is what gives you meaning. Connecting with that creates lasting change. We all have a Sheila but remember that at the end of the day success is not only the best revenge, it’s the only kind that benefits you.

You’re not specific enough. Let’s be honest, when setting goals there’s safety in generalizing. If we don’t nail down the specifics, we end up with a lot of wiggle room. That’s not always a bad strategy. When things are left up to interpretation there’s less risk of missing the mark (even if we set the mark). The trouble with vagueness is that details make our goals real and without them we can’t develop an action plan. There’s a difference between saying you want to lower your cholesterol and committing to lowering your cholesterol by 10% in six weeks. The former is like getting in a car with the goal of heading West. How will you know when you’re there? Is it when you reach Colorado? Nevada? Oregon? You may have a map but without a specific destination you’ll never get where you want to go.

You don’t have a plan. Defining your goal is only half the battle - creating a plan to achieve it is the other half.  Sure, you can circle Yosemite on the map but without a plan to get there you’ll never experience its majesty. The same is true for reaching your goals. Developing an actual plan is key to reaching your destination. The good news is that getting clear on what you want to achieve and why makes mapping out how easier. Gaining clarity around your goals and being honest about potential pitfalls are key to creating a plan that will work for you. For example, if you plan on eating oatmeal to lower your cholesterol but the mere thought of it triggers your gag reflex, it’s probably not going to work (one doughnut won’t kill you, right?). The point is without the guardrails a plan provides, you’re left making decisions on the fly and that’s definitely more stressful than creating a plan.

You’re doing it alone. It takes a village for a reason. Don’t get us wrong, to create change you need to do the work, but having support and guidance makes all the difference. It’s ok to need help clarifying what you’re really after – trust us, a smaller dress size alone isn’t it! An impartial party also provides a reality check. Is your goal realistic? What will it actually take to make it happen? Without a sounding board it’s easy to confuse what we want to believe with reality. (Who wouldn’t want to change their body composition only exercising once a week?)

Having support also means someone willing to dole out tough love when needed and inspiration when your motivation wanes (and it will). Friends and family can be great support systems, but when push comes to shove will they know how to get you over the hump or are they more likely to commiserate with you over a bottle of Pinot Noir? Finding the right type of support, whether in-person or online, is essential to achieving your goals - don’t fall into the trap of thinking you need to do this on your own.

With over 20 years of experience helping people reach their lifestyle goals through fitness and nutrition, Body Essentials has you covered. Our team works with you to determine core motivators, define specific goals and create an action plan, all while providing the support you need. We offer a number of in-house and online training and nutrition options to help you live your best life. See what we’re about - request your free week now or visit bodyessentialspt.com for more information. It’s not too late to start 2019 in the right direction!

 

1 Economy, Peter. “10 Top New Year's Resolutions for Success and Happiness in 2019.” Inc.com, Inc., 1 Jan. 2019, www.inc.com/peter-economy/10-top-new-years-resolutions-for-success-happiness-in-2019.html.

2 Mulvey, Kelsey. “80% Of New Year's Resolutions Fail by February - Here's How to Keep Yours.” Business Insider, Business Insider, 3 Jan. 2017, www.businessinsider.com/new-years-resolutions-courses-2016-12.

Sometimes it takes wise counsel to point out that you need to practice something that is usually so obvious to you, something you constantly preach to others, and believe that you do fairly well until you are told otherwise. This is precisely what occurred to me right at the start of this month and year. The advice was that I needed to do something for myself. Hmmm I thought, what had I been doing or actually not doing for myself. The answer was that the things I were "doing for myself" were in fact not "for me" at all. My "free time" outside of my business, away from clients was spent still working, working on my business without interruption, taking care of our house, getting ready for the week ahead with grocery shopping, meal prep and doing laundry. I would never let that kind of "me time" pass with clients so why was I letting it pass with myself?

Without laboring on how I got to this point, lets just say that the seemingly simple advice is something that rose out of starting the year in a far too frenzied state after a couple weeks of holiday time that typically leaves me with a full gas tank for the new year and it is advice that I have taken to heart all month and it is a work in progress. For example, as I write this, I have already worked thru MY morning routine that is for ME and done everyday even if it means getting up at 3:30am to make it happen. In addition,  I have spent 40 minutes in yoga practice and 30 minutes walking my dog. What does the start of your day look like each day? When that alarm goes off, is the first thing you think about when am I going back to bed? Is it a rush of getting up and out the door? Is that really how you want to live? Not me and for the most part I am rock solid about starting the day well. My weakness has been how do I spend my time off on Saturday & Sunday. And this week it has been how can I carve out little nuggets of time for myself to get more of what I want in my week (yoga and personal workouts) while still accomplishing the necessary work of being a business owner, employer and personal trainer.

Whether you are a business owner, employee, stay at home parent, retired, care giver or all of the those things I encourage you to take some time to really think about how you are caring for yourself, like really caring and taking time for yourself and things in life that will keep your batteries charged so you can serve others positively and energetically because whatever your role, we serve others but cannot do that at 110% until we take care of ourselves (like the airplane oxygen mask instructions when we fly). As I said earlier, I am still a work in progress on the weekends but a much more mindful work in progress knowing that slowing down and working less on weekends will and has helped me be more productive during the work week. Lets' face it, there is no 9-5 anymore no matter where we are at in life. Life and work is a series of balancing acts, ebbing and flowing with the tide. So be protective of yourself and your time. The old me used to fill up available times when clients went on vacation with other clients in their time slots. The new me will save that time for myself and work that I can do from home.

If you are reading this and thinking that it is just not possible to make these changes to take better care of you, I challenge you to challenge yourself and that limiting mindset. We are the only ones who can create that for ourselves and the earlier in life we accept that the better off we will be so do not want until retirement to start taking time. If we do not the result will be poor physical and emotional health, disease, a constant state of struggle and feeling like we are swimming against a tide and barely keeping our head above water. Life is short and that is no way to live so speaking from experience, shift, pivot, realign for a better you and you will be amazed at what will manifest and how you will be able to accomplish more with less effort.

As the title indicates, Do as I say and not as I was doing. In our studio, we do no only help people workout and improve their physical health but we help clients strategize other aspects of their life (nutrition and otherwise) to keep them on track with their exercise as it is those "other things" that will take us off course with exercise and recreation. Many of our clients, coaches & I will tell you that exercise is truly medicine. You can reduce risk factors for lifestyle diseases and others with regular and consistent exercise, you can improve mental health with exercise, you can reduce the need for prescription medication with exercise (when your Dr. says so), you can increase energy, improve body image, reduce pain and increase ease of lifestyle and seasonal activities of daily living as a result of exercise. Doesn't that sound AWESOME? If so, get in touch with us so we can help you make your way! Start at our website - www.bodyessentialspt.com - or contact me directly at 345-9644 so we can discuss how it all works.

Onward & Upward....

Christie

As We wind down our programming for a long weekend and a week of workouts balanced woth recovery ❤️‍🩹 & intensity 🏋️‍♀️ It makes my heart happy to see how passionately everyone shows up, tries new things, expands beyond their comfort zone & gives 100%+

Working our core is not just strengthening our body but about feeling all the feels…..showing up  when we may not feel like it, trying a workout that may not be our favorite but knowing it will be good for us, and working thru all the hard stuff as it arises.  Listening to our heart and not that pesky judgmental voice in our head! 💜 

We walked a lot of miles in June, logged dozens of Zoom workouts, intentionally picked up and set down thousands of  pounds. And now we rest, reset, restore and return on Tuesday for a mew adventure! July is for mobility & flexibility on top of our usual work. 

My heart is full & grateful as I rest, celebrate, & prepare………….

#fitnessfeels #workitout #strength #resilience #flexibility #selfmastery #wellness #weightloss
#independence #summer2022 #bodyessentialspt #longweekendvibes
Whether health, career, state of mind or anything else, changing  our habits take time, engagement and understanding of ourselves. 

21 days is what you will see as a supposed sweet spot for creating a new habit but that is simply the beginning that can be created with sheer will power and perhaps that will power will turn into sustained long term change. 

But for anyone who has tried and then returned to old behaviors, there is more to it on that journey because stressors will take us off course, events, and that dirty, no good voice in our head will play games. 

Making the decision to change and the. Starting to design our human, built and  behavioral environment around what we are seeking and continuing to reinforce and create helps knock out those things that take us off track . 

Knowing why we want to change has to be strong to surpass the other options and continue to build the new. 

We are talking months here………

Do mot throw in the towel. Remember what made you decide to make the journey. The journey os worth  it and once you get there, every decision to change and the journey will be easier.

On Friday a client was stressed feeling as if the week got off track and things were not going well with nutrition and exercise. We worked out, talked, got back on track and on Monday determined that pesky voice was the culprit not her action. 

Just stay the course………

#transformationtuesday #behaviorchange #wellnessjourney #weightlossjourney #lifebydesign #bodyessentialspt
I think it is normal to feel a blend of emotions as we pass thru years of our lives. I believe in sitting with that and making some meaning and then moving on instead of just being our age or condition as if it is the only choice. 

🖤 Age is a number. We do not have to let the number identify when we stop trying at life.

🖤 Menopause is not a disease or a sign of end of life for women. Sure several things happen but like in other seasons of life we just have to adjust

🖤 We have a choice how to think & act in the aging process and that can make all the difference

🖤 With age comes wisdom, let’s use it to our advantage and never stop learning & improving. 

In my latest blog post (link in bio) I talk a little bit more about all of this written off the belief that I have 100% control of how well I will age and who I will partner with as needed & when needed. 

#wellnesswednesday #wisdom #activeaging #mindset #bodyessentialspt
This #wellnesswednesday let’s marinate in kindness to and about ourselves & towards others. We can never give or receive too much…..

🏋️‍♀️In fitness I always say there are certain exercises that never go out of style so you just need to learn to love them as resistance just make them harder! Any guesses to any of the exercises I am referring to? 

💃Self-loathing & body shaming ourselves or others is simply disempowering. Thinking, acting, and speaking kindly engineers our brain to a positive state of mind and working from a positive place allows us to work with the tide instead of against it. 

Todays yoga 🧘‍♀️ practice is all about loving 🥰 kindness & opening the heart sending goodness to ourselves, those we love, those that challenge us and to the world 🌎 as a whole. 

Make it a great day for yourself & those around you. 🙏 

#selflove #lovingkindness #health #wellness #fitness #innerstrength #loveyourbody #mindfulness #yoga
ahhhhhhh the weekend! ☀️ 

we always start with the workout! 

7am - Spinning 🚴 ….. A scenic guided ride around some favorite Vermont spots! 

8am - Total Body Blast 💥……. A mix of the best moves from workouts all week ….some may say the worst moves 😂

every weekend someone different for fresh energy & inspiration leaving us ready for the best weekend AND the week ahead and the next layer of programming in our 4, 8, or 12 week plan…..

#fitness #exercise #saturyay #weekendvibes #workitout #shakeitoff #butfirstweworkout #healthyliving #spinning #strengthtraining #beenergized #beinspired #bodyessentialspt
This is 47. 

My #feelgoodfriday is a whole lot of gratitude 🙏 for…….

💃 taking the path less traveled, listening to myself, not the crowd, not the expected, and simply stating what others think but do nothing about, taking action and changing what does not work. 

💃 being a warrior for my own health & wellbeing, physical & emotional. This means not just accepting Dr’s words as gospel. It means realizing how valuable all the journaling of nutrition, exercise, sleep is and knowing that “it is just aging and getting older” is just a reason not to take action. 

💃 never settling for good enough or beating myself up for mistakes and imperfection. Always improving and learning and soaking up as much of this life as possible. 

Why am I saying all this? Because women experiencing menopause or peri-menopause can have every aspect of their life turned upside down and not even realize why because it is talked about so little because lets be real when is it natural to bring it up in conversation?! 

All of the things that I celebrate today allow me to weather the change with confidence, energy, appreciation, stability, balance, wonder, and possibility. 

To anyone who needs to hear it, you are not crazy. Lean in and know there are countless ways to become or remain the best version of yourself during the change as long as you do not say, oh it is menopause, that is just part of the deal. 

Not feeling your best is a choice. Life is too short to make that choice. 

Get in touch if you want help! 

#gratitude #menopause #perimenopause #womenshealth #wellnessjourney #lifebydesign #mybestself #healthyliving #celebrateyourself
As great as exercise is for us, so is rest and active rest or recovery. In our mission to serve all parts of healthy living whether fitness, nutrition, and lifestyle, our studio closes for major holidays for a long weekend encouraging our clients to take an exercise break and be active in other ways outside in life.

This weekend that may include……
🪴 gardening
🏔 hiking 
🏊 water based activities
🧘‍♀️ unplugged weekend
🚙 roadtrip 
👨‍👩‍👧‍👦💃🕺social events
🏕 camping or other time in nature
🎾 other sports like tennis, golf, or biking 🚴‍♀️ 

We reopen on Tuesday kicking off the 2nd half of 2022 programming reenergized, repaired and rested…..

Enjoy your weekend 🇺🇸 

#rest #relax #restore #recreate
#health #wellness 
#fun #nature #socializing
#memorialdayweekend
#summer2022
Life can feel like a real grind a good deal of the time if we let it. Work, home, kids, family, business, education rinse and repeat whatever the cycle is for you. No one will ever tell us to slow down or if we don't listen to those we do or tune into our body telling us to pull back and slow down life will just pass us by.This weekend, I invite you to take some time to step back, slow down, enjoy the sights and sounds of summer AND do less to accomplish more!

Feeling grateful for the extra time, space with no specific to do list for the next four days. Simultaneously, looking forward to see and feel the outcomes ………

Happy Weekend Friends! 🇺🇸 

#nuture #mayshowers #mayflowers #nature #justbe #listen #hear #mindfullness #nonjudgement #meditation #summer #evolve #wellnessjourney #memorialdayweekend
Sometimes, having no words is way better than thinking the answers and the commentary is simple. 

Hold the space, send the love. Some day we will know better and do better. For now take the time, be grateful, find your own way to do better, be better for yourself, your family, community etc. 

❤️‍🩹 🙏 

#wellnesswednesday #silenceisgolden #holdingspace #peace #bodyessentialspt
Happy Monday ❤️ 🌺 

As long as we consistently act and put ourselves in the presence of work and individuals, habits and attitudes that promote outcomes we are seeking, failure and lack of time is not possible. 

Of course we must know precisely what we are seeking …….

#mindfulmonday #springflowers #gardening #lifebydesign
What does that mean for you? It is 100% worth figuring it out and navigating your way there. Now go, live well in body & mind! #lifebydesign #healthyliving #wellnessjourney #bodyessentialspt
another from the collection of lets  not take ourselves too seriously…..a legitimate form of being well in mind, body & energy. 

make it a fantastic Friday‼️ ☀️

#fridayfunnies #fitnessfriday #rule6 #artofpossibility #wellnessjourney #bodyessentialspt
This is the best way to flow into the 2nd half of an absolutely gorgeous week……

#wellnesswednesday #yogaflow #onewithnature #secondhomegym #yogawiththebirds #workitoutoutside #lifebydesign #wellnessjourney
Energy is everything! 

Psychologically we can condition ourselves to 
to work hard and be energetic in theory. Here are a few other repeatedly well-documented ways to thrive energetically. 

☀️Vitamin D - Supplementation is critical for New Englanders. Do you know your number? Good for bones & your emotional spirit. 

🛌 Sleep - Quality & quantity. We may think we can be optimal on 5-6 hours but really….can we? Making sure your environment is set for sleep not work is critical. Lighting, temperature, peace, screen free. Power down 1-2 hours before sleep time. 

🥗 Food - That fuels not just fills. Nutrient dense in just the right amount and frequency that does not leave you stuffed and tired. 

👥 Relationships - Surround yourself with those who bring about the best in you. Laugh plenty. Hug & kiss your loved ones. 

✨Clarity & Purpose - Know yourself & your wants/needs, work purposefully & positively. Intention without action is just spinning your wheels will be exhausting over time. 

This just scratches the surface of energy drivers that crossover to our health improvement as a whole. 

Catching up on low energy is nearly impossible so stop borrowing from your future to serve your present…… 

#restup #energize #health #healthimprovement #wellnessjourney #restore #rejuvenate #womenshealth #energyiseverything
….work life balance is in the eye of the beholder…..

How do you “be~friend” yourself daily, weekly, monthly, annually? 

Do you like being in your own company? 

Are you ok being in silence with your own thoughts? 

Do you have hobbies that you engage in outside of life responsibilities? 

This is simply something to consider especially if you constantly feel like you have no time or space for just you. 

Remember that “you time” is not selfish. It makes us better spouses, parents, colleagues. 

I know that sometimes I can be doing around home like cleaning and it will feel like it is my time and quite fulfilling as it just me in silence but other times the last thing I want to do is anything that has to do with care of the home. And sometimes I like to exercise on my own in my own way with no one else and other times I want nothing to do with exercise. 

#wellnesswednesday can be a great day to take a break for you to do something or nothing at all but what you choose. 

#humanbeing #humandoing #wellnessjourney 
#bodyessentialspt
This is my goal each & every day……..

Not putting off life until “retirement” …… for so 

many reasons ……

On the other hand I will never create a life that I 

will not want a vacation from ……

If it is too easy, I am not working hard enough. If 

it is draining my well-being I am not working 

smart enough. 

We all deserve physical and mental well-being. It is within us but something that also has to be worked out by us and not delayed until the kids are grown or until we retire……..

May is Mental Health Awareness Month. How do you tend your health as a whole on a daily basis? 

#healthiswealth #lifebydesign #healthyliving #wellnessjourney #mentalhealthawareness #personaltrainer #nutritioncoach #healthcoach #lifestylecoach
In an effort to not take oneself too seriously lets finish the month laughing and owning that sometimes a fake it till you make it mindset is a’ok. Adulting can be hard….

Have an amazing weekend 🥳🤣☀️

#weekendvibes #fridayfeels #laughterismedicine #rulesix #artofpossibility
what do you do each day to create the best version of yourself? 

do you even feel like know what the best version of you is? 

Our daily responsibilities blur our belief of being able to create our best self. 

Doing work I love 💕 is a part of my best self. 

Creating time & space for leisure pursuits and learning is another part ✨

Being a loving & supportive spouse is a priority 🥰

Maintaining physical & emotional health allows the other three to flow 🧘‍♀️ 🏃‍♀️ 🏋️

Adventure & fresh landscapes breathe fresh energy 🏔 

Everything else is noise and distraction ….

If you are not sure for yourself, take some quiet time to identify 1-2 things & work from there ….

#transformationtuesday #vision #lifebydesign #health #love #adventure #peaceofmind #lifeonpurpose
My belief is that the more positive I think, even in moments of adversity or days that just don’t feel great, the better the outcome I will have compared to if I had a bad attitude about anything in my day or life not working out as planned. 

This is a script that can be flipped at any moment but has to be continuously cultivated and practiced in order to create a more automatic response, in difficult times. If not practiced, it is easy to say that a positive outlook does not work. When practiced as a way of life, bad days are few and far between and there are always solutions to challenges of any kind. They may just take a while to get to but it is sure better than seeing the negative in every person or situation. 

Happiness & Resilience are as good for our health as exercise and nutrition. 

What is your day to day outlook? 
🤗? 

😒? 

😐? 

#motivationmonday #earlybirdgetstheworm #selfcoached #fitness #mindset #resilience #practicewhatipreach
the prettiest view for today………

Have a great day! 

☀️ 💐 

#aprilshowers #springinvermont #tulips #chooseyourview #enoughisenough
How do you Monday? 

I am 110%. They are always packed full.

It takes some self-coaching to get pepped up but after that first hour of being up, I am all in! 

We can let others impact our Monday mindset but the bottom line is that it is only us that makes the choice of how we respond to what comes our way at any given point of any day‼️

Not perfect, no filters, but 100% me………

#motivationmonday #earlybirdgetstheworm #selfcoached #fitness #mindset #practicewhatipreach
Happy Friday. That is all. 🌺 #weekendvibes #easterweekend #tulips #restandrestore #fitnessfriday
just this for today, for this week, forever ….

#radiance #soulfulsunday #liveinspired #aprilvibes #springshowersbringmayflowers
I know I am winning my week when my Friday 5:30am class energy matches or exceeds my Monday 5:30! It is all a matter or energy & mindset management. 

We work hard and deserve to not be depleted over the weekend in order enjoy our leisure time. 
Loving what we do for work or training ourselves to do. Constantly focusing on the challenge, busyness & rigor of our work lives depletes of us the joy of our life. 

We only get one trip……..how do you live all of it to your fullest….work & leisure……loving most every moment…..

#mindsetmatters #tgif #weekendvibes #mindyourenergy #lifebydesign #getyourmindright #seekyourbliss
THIS was such a great memory to have pop up on my phone this am! It was the last in person professional development event I attended. We certainly did not know that at the time. Thank goodness for virtual conferences the last two years! 

This #wellnesswednesday I am thankful for the various coaches & instructors I have had the opportunity to work with at the studio over the years & grateful for those still part of our community. It takes a village to maintain a vibrant community and in the fitness business, variety is part of keeping the body fresh & motivated to keep in improving! 

This Friday we kick off a new chapter with another new member of our spinning tribe! I have a feeling it is going to be a sweaty ride. 

#attitudeofgratitude #teamworkmakesthedreamwork
#fitnesscoaching #fitnessjourney #ideapti #spinning #trx #raisedbarre #yoga #groupfitness #personaltraining
Whether to somewhere warm or to ski ⛷, it makes my heart ❤️ happy to see our members vacationing again! 

It gives me peace of mind that they can take us with them if they want to fit a couple workouts in with our on-demand option where you log in anytime to find workouts of all types, lengths and equipment ready to play! 

A life well lived is definitely knowing when to say when, rest or workout but also not having to sacrifice daily life if our work takes us in the road or if family duties call us away from home. We provide as much support to our community as needed. DM with questions or go to link in bio get started! 

#vacationvibes #lifewelllived #workitout #beonthego #bodyessentialspt #fitnessjourney #restdays #traveldays #ondemandworkouts
Somedays, pie for lunch is all you need. In honor of #maplemonday & Pi Day I whipped up this Maple Bourbon Chocolate Pecan Pie & every bite was exquisite! Now as a fitness & nutrition coach this is not my norm but we all deserve to treat ourselves well in health & indulgence.

I did not like the idea of corn syrup so out with that & in with more maple 🍁  syrup! AND substituted white sugar with date sugar that I made. Dates are lower on the glycemic index so there is a lesser chance of crashing. Dates make a great sugar substitute especially in darker foods as they do not change the color. Total, delicious success! 

Thanks to @lcchocolates for the recipe inspo! 😋

#piday #maplemonday #vermontmaple #maplesyrup #treatyourself
Monday….Spring forward covered in snow. All I can say is good thing the devices change themselves. 

I am just going to believe everything today is a magical miracle because it just feels like a great way to go thru this day…..

#mindfulmonday #springforward #thisvermontlife #believeinmagic #miraclesareeverywhere

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