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  • What the Heck Happened to My New Year’s Resolutions?

    What the Heck Happened to My New Year’s Resolutions?

    Here we are in the third week of January. Who made a health-focused New Year’s resolution that has already been broken? The truth is, only about 36% of new year resolutions make it past the first month and only 9% past the first year! What the heck is going on?

    Do all of these failed resolutions mean we lack willpower? That somehow we secretly don’t want to make the healthy lifestyle changes we dream about? That we aren’t “strong” enough to stick to our convictions? If that is the case, then these “failed” resolutions are a double whammy – not only did we not stick to our word, but that means there is something inherently wrong with us! Ouch! But wait, that doesn’t make sense either.  The vast majority of us are able to accomplish most of the tasks we set out to do. So, why is it so hard to make lasting changes when it comes to our health?

    On the surface, it doesn’t make sense. We have the motivating information (carrying extra weight leads to health complications, exercising helps our body, brain and mental health, eating vegetables daily gives us the nutrients we need, etc); we have a plan (walk every morning, eat better, lose 10 pounds, etc); we started out strong (killing it at the gym the first week, eating really well for three days, losing 2 pound in two days, etc). And then…life gets in the way and, here we are, three weeks later, feeling worse than we did before we started. 

    What most of us miss is the importance of creating a solid plan that recognizes that sustained change occurs in small increments. Also, most of us do better with some sort of accountability and with recognition, even celebration, of the small wins along the way. 

    Instead of saying (Plan A): This year, I am going to join a gym and start working out five days a week.

    Try this (Plan B): By the end of this year, I see myself running three miles in 30 minutes without stopping (attainable, concrete goal). 

    To get there, I am going to start by walking three times a week for 15 minutes.

    The best time for me to walk is in the morning before work. 

    To walk in the morning, I need to get to bed 30 minutes earlier. To accomplish this, I need to turn off the TV at 9pm and get into bed by 9:30. 

    The night before, I need to check the weather for the next day and set out appropriate walking clothes. I also need to have my water bottle filled and coffee ready to be turned on so it is ready when I get back. 

    In the mornings, I need to get out of bed when my alarm goes off. To motivate myself, I will remember that a hot cup of coffee is waiting for me after the walk. 

    Things that might get in the way are: sickness, weather, feeling tired, vacations. When these occur, I will look at my calendar and create a plan for walking later that day or another day. 

    Each week that I accomplish this, I will celebrate the progress I have made and add incrementally to the weekly goal.

    I will share this with a friend or family member who supports me, celebrates the wins with me, and maybe even wants to join me on these walks!

    See how different these are? The first one is a set up for failure. The second one takes more time upfront, but sets us up to reach our goals. 

    We don’t need to wait until January 1 to start anything. Every day is a new opportunity to take a small step toward big changes!

    With love,

    Fran

  • Podcast: 50 Years of Health Trends

    Podcast: 50 Years of Health Trends

    Amy turns 50! Join in the celebration as Fran and Amy explore the health crazes from the past 50 years! Remember the Thigh Master? How about the Grapefruit Diet? We have learned so much over the past 50 years and it’s always interesting to look back so we can really appreciate how far we have come!

    50 Years of Health Trends discussed in this episode here!

    Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula – a healthy lifestyle is a choice we need to make daily. This podcast is here to support, inform and entertain you on your journey toward health.

    Join Amy and Fran, both Health Coaches, as they talk about their own struggles, interview super-cool “experts”, and discuss all topics related to health.

  • Capitalizing on Special Days – Grabbing a “NEW” Start and Utilizing it

    Capitalizing on Special Days – Grabbing a “NEW” Start and Utilizing it

    Did I mention I love my birthday? 😉

    An early January birthday comes with a lot of downsides: 

    • “Combo” Christmas-Birthday presents, 
    • No one really wants to attend another party after NYE, and 
    • A lot of belated Happy Birthdays.

    So how can I LOVE my birthday? Because the world starts again on January 2nd. No more overpacked holiday schedules, no more kids out of school, no more decadent food and drink at holiday gatherings. Mostly, there are NO MORE EXCUSES. No more reasons to put off what I really want – healthy living, confidence, serenity. 

    That sense of urgency found on January 2nd is the gift of my birthday. Finally finished with Thanksgiving, Christmas, and New Years’ Day, my birthday proclaims: 

    • “Enough!!” 
    • “It’s time” 
    • “Get moving”
    • “There’s nothing in the way now”
    • “GO!!!!”

    What better time to wake up and feel your best life pulling you forward, NOW. No more tolerating mediocrity, no more biding your time. January 2nd is labeled urgent: YOUR LIFE STARTS NOW. Pick up that package and create your own new you.

  • Old Pesky Patterns – A Lesson From My Snatch

    Old Pesky Patterns – A Lesson From My Snatch

    First of all, the snatch I am referring to is an Olympic lift, as in weightlifting. If you’ve never seen one here’s a link to this beautiful, stunning, artform. Enjoy!

    When I’m in the gym snatching, my technique usually stays pretty good until the weight gets heavy. See, the heavier weight always causes older movement patterns to emerge and typically they’re not the patterns I want. They’re the patterns my body did before I knew the best way to perform the lift. Those old patterns began when I was simply strong-arming the bar from the ground to over my head. Basically, what my body did innately for survival.

    What to do then? How do I “fix my snatch” to lift the heavier weight?

    I lighten the load.

    You see, to “fix” old, unwanted neuro-muscular pathways of movement, I have to drop the weight and practice and practice and practice to establish new muscular patterns with a lighter load. The hope is that when the weight does become heavier, the new patterns I’ve established at a lighter weight will continue and my capability will increase.

    So let’s put this into life. 

    You might have new skills or habits like eating well or exercising regularly or getting enough sleep, that, periodically, when life gets heavy (can you say HOLIDAYS??) fall to the wayside. Old patterns (habits) of survival emerge and so do unwanted results (can you say tight pants??).

    Here’s a perspective for you: Stop beating yourself up. The weight’s just a little too heavy. Lighten the load.

    Drop back on the weight. Correct your patterns by practicing and practicing and practicing. Later, you will be more capable to keep desired, newer patterns – even when the load is heavy.

    What does “practice at a lighter weight” look like for you this holiday season? You can:

    • Practice your food choices
      • at a lighter weight by eating all the holiday foods that bring you joy, love and tradition at half the serving
      • INSTEAD OF
      • at the heavier weight of avoiding them entirely. 
    • Practice your exercise habit
      • at a lighter weight by setting a goal of hitting half your workouts
      • INSTEAD OF
      • at the heavier weight of trying to complete your normal workout schedule – then suffering with negative self-talk when you inevitably skip exercise
    • Practice your sleep adequacy
      • at a lighter weight by making sure you schedule in nap time the day after holiday parties
      • INSTEAD OF
      • at the heavier weight of creating a sleep deficit and still trying to “power through your day”.


    Remember, it’s all practice. Lighten the load, get some reps in, and lastly, allow yourself some space. Get some wins at the lighter weight – in January we’ll look at how much our patterns have improved. Happy Holidays!

  • Podcast: Kyle Rootsaert

    Podcast: Kyle Rootsaert

    Kyle Rootsaert, pharmacist, board-certified diabetes specialist, lifestyle coach, and paddleboard instructor join Fran and Amy from his boat in California to share his passion for helping people manage their diabetes without medication. He breaks down the problems he sees with the current medication regimen, the struggles he sees with his clients, and the amazingly positive ripple affects his clients’ experience when they start taking control of their own health. It’s a powerful episode full of helpful information.

    Follow Kyle Rootsaert on Instagram and Facebook

    Click here for the FDA Diabetes Link mentioned in this episode

    Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula – a healthy lifestyle is a choice we need to make daily. This podcast is here to support, inform and entertain you on your journey towards health.

    Join Amy and Fran, both Health Coaches, as they talk about their own struggles, interview super-cool “experts”, and discuss all topics related to health.

  • Podcast: Fears, Struggles and Inspirations

    Podcast: Fears, Struggles and Inspirations

    When their guest had to reschedule last minute, Fran and Amy take the opportunity to delve into their own personal journeys. Join them as they share their fears, struggles, and inspirations, and as they encourage and support each other to find power in themselves and their relationship.

    Mentioned in this podcast…

    Brene Brown…all of her work!

    Dr. Gabor Mate’: The Myth of Normal

    Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula – a healthy lifestyle is a choice we need to make daily. This podcast is here to support, inform and entertain you on your journey towards health.

    Join Amy and Fran, both Health Coaches, as they talk about their own struggles, interview super-cool “experts”, and discuss all topics related to health.

    Listen to the podcast here

  • Drink Up!

    Drink Up!

    Our bodies need water to function properly. In fact, we should drink half of our body weight in ounces every day and add 20-40 ounces if we work out during the day. Starting the day with 12 to 16 ounces of water is a great way to set your body and brain up for success. When we sleep, our bodies are working hard repairing damaged cells and forming new cells. This leads to a lot of cellular waste that needs to get flushed out of our bodies and drinking water as soon as we get up in the morning is a great way to jump start that process. Additionally, drinking water before we eat anything ensures that the water is quickly absorbed into our system and works to clear out our colons, hydrate our skin and energize our muscles and brain because, remember, our cells need oxygen and water is the thing that carries oxygen to our cells.

    Our bodies are 60% water. This water helps with the transmission of hormones and neurotransmitters throughout our body. Without these circulating around, there would be little communication between the cells, tissues and organs. In the brain, water helps to keep the hypothalamus running smoothly. The hypothalamus is basically the balancer in our brains – it regulates things like hunger, body temperature, thirst, emotions, and sleep (among others). Clearly, if this is dysregulated in any way, things can get out of whack quickly. 

    One of the first things we may notice when the water in our body gets low is that our brains start to get a little foggy. We might get a headache, start to feel anxious, lose concentration, feel more mentally fatigued and even notice a decrease in working memory. Also, be aware that we may notice the impact of dehydration even though we may not even feel thirsty. Honestly, we often identify thirst as hunger–we think we are hungry when we are actually thirsty!  

    For those of us who work out, we know the impact dehydration (even a little) has on our physical performance. We get winded more easily, have a hard time staying motivated and eventually will have difficulty with temperature regulation. These are all our body’s way of signaling to us that something is not quite right so pay attention!

    And drink up! Drink water first thing in the morning, throughout the day, with meals, during a workout, and definitely while drinking alcohol! It’s an easy thing to do and the positive implications are enormous. 

    Cheers! 🥂

  • Podcast: Atomic Habits

    Podcast: Atomic Habits

    Atomic Habits“ by James Clear is the basis for this entertaining and informative podcast with Amy and Fran. Join them as they talk about their own habits (good and bad) and how they use the information in the book to create better habits in their own lives. You will be blown away by how powerful it can be to make just one small change in your daily routine! Listen in and, if you have not already read “Atomic Habits” you will definitely want to after you hear this podcast!

    Social links for James Clear: FacebookInstagramTwitter 

    Debbie Lee, Duke University

    Wilmington Latin Dance

    Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula – a healthy lifestyle is a choice we need to make daily. This podcast is here to support, inform and entertain you on your journey towards health.

    Join Amy and Fran, both Health Coaches, as they talk about their own struggles, interview super-cool “experts”, and discuss all topics related to health.

    Listen to the podcast here

  • Shall We Meander?

    Shall We Meander?

    When I go out on a trail run, I plan my route beforehand and, unless there is something monstrous blocking my path, I stay on my route. This makes sense to me – I know where I’m going, I know how far I am going, and I don’t need to stop along the way for any reason.

    When my husband comes with me, things look very different. He has no plan. He moves through the woods by some sort of internal compass, making decisions as he goes. For many years, this has frustrated me. When we head out together, we have no idea how long it will take, how far we will go, where we might end up, and we need to stop multiple times along the way to decide which way to turn. 

    As you can imagine, this has often led to us taking divergent paths!

    However, as I think about it now, I realize this was not just a difference in the way we make decisions (I always like to plan ahead and he does not), but a fundamental difference in our goals. When I go out for a run, my goal is to get exercise and to think through any issues that might be going on at the moment. My processing is internal and my pace is quick. My husband’s goal is to explore the area and observe the environment. His movements are meandering and his pace is slower. I’m sure you can imagine the eye rolls when I need to slow my pace as he decides to head off the established path!

    What is happening is that we set out with incompatible goals and expectations. Once I realize this, I then have a choice about how to proceed. If my priority that day is to get in a run for my own health reasons, I am better off going by myself. If my priority that day is to spend time with my husband, then heading into the woods with him is a great way to do that. And, either choice is fine. 

    When we are clear about our goals and can articulate them, we are better able to make informed decisions and avoid the frustration and disappointment that follows when our expectations aren’t met – in this case, either I feel like my workout was short-changed or our “quality” time together ends in an argument.  

    Once we stop making assumptions that others’ goals are the same as ours and start communicating our expectations, we will be better equipped to shift our expectations and make decisions that are in line with our goals. 

    Putting this into practice, today my husband and I took a roundabout walk through the woods and it was wonderful!

    Clarify your goals and communicate your expectations!

  • Podcast: Atiba Johnson

    Podcast: Atiba Johnson

    Join Amy and Fran as they talk with the incredible Atiba Johnson. This man has followed his heart and his vision of what Wilmington and all of its residents can be, and has brought hope, connection, health, and community to many who are historically underserved in the Wilmington area. Through his multiple businesses, including Front Street Market and the OOPS Foundation, Atiba has utilized his resources, connections, and wisdom to change many people’s lives. He has so much to share with all lucky enough to listen. You don’t want to miss this episode!

    Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula – a healthy lifestyle is a choice we need to make daily. This podcast is here to support, inform and entertain you on your journey towards health.

    Join Amy and Fran, both Health Coaches, as they talk about their own struggles, interview super-cool “experts”, and discuss all topics related to health.

    Listen to the podcast here

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