Hi everyone, Reflective Sunday Time. 

I often get asked how I maintain a healthy weight, and it's definitely a result of conscious choices across various aspects of my life. Today, I want to pull back the curtain and share the key pillars of my personal routine – the same principles I weave into my teaching to help you find what works best for you.

Taking a Step Back: The Power of "Why" & Curiosity

Before we dive into the "how," let's touch on the "why." Your motivation is the engine that drives your consistency. Whether it's keeping up with energetic kids (like mine!), improving your health, or simply feeling good in your own skin, identifying your "why" is the crucial first step. In fact, seeking clarity on my "why" has become one of my own Wellness Vortex non-negotiable habits. But even more foundational is Curiosity. For me, curiosity is my top non-negotiable habit; it's the bedrock for everything I explore and learn in wellness. It fuels my understanding and my ability to adapt and grow.

Nutrition: The Foundational 80%

We all know the saying: you are what you eat. Nutrition plays a massive role (around 80%!) in maintaining a healthy weight. Embracing the 80/20 rule with my nutrition has also become a Wellness Vortex non-negotiable for me – focusing on healthy, whole foods 80% of the time allows for flexibility and enjoyment the other 20%. While we'll explore common weight loss mistakes next month, remember that making conscious, healthy food choices doesn't have to be overly complicated. In our group coaching in May, I will be covering metabolism, nutrition, fitness, and sustainable habits for healthy weight management. Apply if interested in joining.

Fitness for Life Flow: My Three Pillars (and Movement Routine)

My approach to movement is built on three core elements, mirroring the Fitness & Movement habits hierarchy within the Wellness Vortex:

1. I Move More Throughout the Day: This is about embracing movement as a constant, not just a scheduled event. Simple actions like taking the stairs, parking further away, and even fidgeting add up significantly. Did you know that NEAT (Non-Exercise Activity Thermogenesis), the energy we burn outside of sleeping, eating, and planned exercise, can vary by up to 2,000 calories a day between similar individuals based on their daily activity (Levine, 2004, cited in NASM)? Even fidgeting can burn five to six times more calories than staying still (Levine et al., 1999, cited in NASM)! This highlights how incorporating consistent, low-intensity movement throughout your day can be incredibly impactful and reduce the need for excessive dedicated workout time. For ideas on boosting your daily steps, check out this post.

2. My Functional Fitness Classes (3 days/week, 30 minutes/session): I'm a huge believer in functional fitness – movements that mimic everyday activities like squats, lunges, and gait training. Understanding the difference between this and traditional weight lifting is key. My own 30-minute functional fitness classes, which I teach three times a week, are also a cornerstone of my personal routine.

3. Cardio for Stress Relief (5K runs or other): To wind down and de-stress, I enjoy a 5K run several times a week. It's my moving meditation and a fantastic way to clear my head. However, the key is consistent movement that raises your heart rate – you can choose any activity you enjoy, be it dancing, swimming, biking, or brisk walking. It's a great way to shake off the stress! 

The Crucial Role of Stress Reduction

We all experience stress, but we often underestimate its impact on our bodies. Chronic stress leads to the production of cortisol, which, in excess, can actually trigger fat storage as a protective mechanism.

If you feel you're doing all the right things with movement and nutrition, it's vital to examine how you're managing stress.

Creating daily stress reduction routines isn't a luxury – it's an essential component of a healthy lifestyle and healthy weight. For me, getting adequate sleep (a non-negotiable), taking silent breaks throughout the day (another non-negotiable), engaging in walking, running, working out, and even practicing sensual eating are key stress relievers.

My Staying in Shape and Fit in a Nutshell

My approach to maintaining a healthy weight is a holistic blend of movement, mindful eating, and stress management. I prioritize functional fitness in the morning for energy and focus, followed by an outdoor cardio session in the evening (on different days) to de-stress. Woven throughout my day are my non-negotiables: moving (being active) throughout the day, consistently practicing the 80/20 nutrition rule, prioritizing adequate sleep, and taking silent breaks, topped by the most important for consistency, curiosity, seeking my 'why'. This integrated strategy supports both my physical and mental well-being, contributing to sustained healthy weight.

Take the Next Step Towards Your Healthy Weight Goals

• Join our FREE Wellness Community: Connect with a supportive group and access valuable resources on demand. Join Power Club free (limited time) here.
• Apply for Group Coaching (Healthy Weight Focus in May): Get personalized guidance and community support to achieve your healthy weight goals. This IS my signature Wellness Vortex Habit Change Program. Apply here.
• Join my energizing Group Fitness Classes: Experience the power of community and effective functional fitness workouts! Check them out here.
• Reach out for a Private Conversation: Let's discuss your unique needs and create a tailored plan for your success. Whether you're seeking the ultimate wellness transformation with the Wellness Vortex program or want to focus on individual pillars like personalized fitness training, a personalized food freedom plan, or learning relaxation techniques on-demand, reach out here: Reach out here.

Unlock Your 360 Wellness Transformation:

Explore the Wellness Vortex Habit Change Model with my programs!

The First 3 Weeks of Power Club Wellness Community!

To celebrate my anniversaries, I've relaunched my Power Club Wellness Community and opened it up completely complimentary for a limited time! The first month (lol, 3 weeks) has been all about gearing up our wellness journey with a "Fitness That Fits" focus, and the momentum is fantastic!

The minute you join,

• you'll be welcomed by over three dozen like-minded individuals, just like you, who have already taken the exciting step to level up their wellness.
• I'll personally invite you to say hello and introduce yourself in our discussion board.
• Plus, as a new member, you'll gain access to our upcoming May Meetups focused on healthy weight.
  • "Tea with Me" on Wednesday, May 7th at 4 PM CDT | 5 PM EDT
  • Guest Speaker Dr. John Westerdahl on "Women, Diet, Hormones, and Weight Loss" (Monday, May 12th at 7 PM CDT | 8 PM EDT)
  • Live Q&A session where I'll answer your weight loss questions based on current global data and evidence-based resources (Wednesday, April 21st at 9 AM CDT | 10 AM EDT)
  • "Weight Loss Mistakes" member training/webinar (Friday, May 30th at 3:30 PM CDT | 4:30 PM EDT) 

👉 👉 Don't miss this opportunity to join a vibrant community and gain valuable insights on your wellness journey – all for free during my celebration months! Click here to join now (FREE; no credit card needed)!

Dive into the On-Demand Library (currently FREE):

🌎Wellness Product Spotlight

Nature Bright® Laundry Booster and Stain Remover. Uses natural enzymes and active oxygen to re-brighten laundry, de-stain upholstery, and more. Retail Price: $12.20 Member Price: $10.35 (Members receive 15% off all orders plus free shipping on orders of $150+)👉 Check it out.