My Pledge to You as Your Coach

One of my reservations about becoming a Beachbody coach is that there are so many out there on social media that are fairly annoying. Posting pictures of their shakeology and talking about nothing except joining their challenge group. So, I decided that I want to be different. If you are thinking about joining my challenge team, here is my pledge to you.

Honesty. I will not push products on you that I don't personally believe in. I will give you my true opinions, always.

Sincerity. I will be sincere. I have a sincere desire to help others. I will give you helpful feedback. I will share with you what I know.

Helpful. I will not be a constant shakeology commercial. I will give you tips that will actually help you in your real life. I feel 100% confident that if you fully apply what I can teach you, you will get results. I can't promise that they will come quickly, but they will come.

Respect. I respect your journey. I respect where you are in your journey. I have no judgement. We all have different life challenges and struggles. We all have different medical problems. We all have different levels of readiness or commitment. I get all that and I respect you and do not judge you.

Kindness and Compassion. I will be your biggest cheerleader. I will help you with kindness and compassion. I will motivate you. I will give you virtual smiles and hugs. I will listen.

Knowledgeable. Finally, I will share my knowledge. I have read or listened to many health and fitness books. I have tried and failed and succeeded at weight loss. I will share with you what has worked for me. I do have a lot of knowledge to share and I continue to learn more daily.

Positive. I promise to be positive. I truly believe in the power of a positive mind and will share that with you in the challenge groups!

Not Pushy. I will not push things on you. I will tell you about the things I love and why I love them and let you decide.

Healthy is a Journey

I think I heard this little pearl of wisdom in the book, Foodist. Whenever I hear something insightful, I jot it down in my colornote app on my phone. So, the wording might not be exact, but it had meaning for me.

I think a lot of people are sucked in by claims to lose weight fast as a quick fix. Or participate in a 30 day challenge, but what happens on day 31?? It's important to make changes that can last for the long haul. I whole-heartedly believe this. 

You can download this for FREE! and print it out to keep as a reminder.

Click to download

Routine of Good Habits

Here is another inspirational quote you can download and print.

Daily Routine 4x6 printable

Here is a tutorial on how to change the color of the printable using photoshop.

After you download the quote, you need to open it in photoshop.
Select the magic wand tool. I drew a red circle around it.

Make sure the box labeled contiguous is unchecked (I circled this too).
Then using the magic wand tool click on the color part of the design.

With the color selected, you will need to create a new layer. Go to LAYER > NEW > LAYER
or you can type shift + ctrl + N

On your tool pallet, click on the top color and it will open a color picker window. Use the tools to select whatever color you like, then click OK.

Choose the paint bucket tool (circled in red). Click on the color that you want to change and it will make a new layer with the new color.

Finally, go to FILE > SAVE AS
Save the file as a JPEG and choose a place to save it. And you are done!

I am completely self taught in photoshop. I have just tinkered around with it and figured out more and more tricks over the years. I have been using it for almost 10 years now and have gotten quite proficient. If my tutorials aren't the "official" way of doing things, it's because it's just the way that I figured out. You can use this trick on most printables. Good luck!

Success = WORK, and lots of it.

Here is another fun printable you can download. I really do hope that you take the time to print these as a hard copy and put them somewhere that will inspire you daily.

click here 4x6 free printable download

The Only Path to Success

Do you wish there were a quick fix? We seem to have a "microwave mentality" and want instant results. Results, or success, takes daily tedious sacrifice. Here is another quote based on the book, The Compound Effect. Enjoy this free printable!

Free printable download Click here!

I also made a 4x6 version (they are cheaper to print)

Free printable download 4x6

Knowledge Without Action is Wasted

Here is another gem of inspiration from the book, The Compound Effect.

This quote is similar to another, "if you know better, do better." This is a printable download. Enjoy!

4x6 Free download

8x8 or 12x12 free download

The Formula for Success

Recently I listened to the book, The Compound Effect. Near the beginning of the book, the author shares a formula for success. It is this.

small smart choices + consistency + time = success

I have found this to be true. I remember on my graduation day from college thinking that it was this grand event, yet the there wasn't one big thing that I did to earn my bachelor's degree, but rather a lot of small decisions. Like waking up to go to class, taking notes, studying for a test, writing a paper, and so on. I acheived my degree by completing one assignment, one project, one paper, and one test at a time.

Another example. I went to a fitness class last summer. At the end of the class, the teacher had us do a 4-minute tabata ab routine. In tabata, you work for 20 seconds and rest for 10 for 8 rounds. You can find some tabata songs and timers on you tube. Anyway, we completed the ab routine which had all of our abs burning like crazy. One of the class members stood up and asked, "do I have a six pack now?" Everyone laughed, of course, because wouldn't it be nice if you had a six pack after one 4 minute routine?

What does it really take to acheive success? Whether it's a college degree or six pack abs it takes small smart choices, plus consistency, plus time. Don't give up if you don't get results fast enough. Keep plugging along. From last June until November I lost weight at about the rate of 1 {ONE} pound per month. That's slow. It's frustrating. So tempting to give up. But, here I am still keeping at it.

As you plan out your New Year's Resolutions, consider this formula. This means you will need to add in things to your daily routine that will have a compounding effect to achieve your goals.

I have created a free 4x6 printable for you to print and stick on the wall. I have an attractive magnet style bulletin board in my kids' bathroom on the opposite wall from the toilet. The board contains pearls of wisdom for my kids to contemplate as they are sitting there captive. Ha! I am adding this formula/quote to that board.

Click for free download