Courages is in the Showing Up

I was actually in a gym yesterday.  Because I train at home in my own gym I have not had the need to be in a gym in a long time.  I forgot how a gym environment feels like.  There is a silent support system there just because each person shows up.  It doesn’t matter the reason they show up, just the fact that they did there is support at the gym. 

The courage I saw yesterday was that a few of the clients were either obese or obviously ill and yet they showed up.  They had community with each other.  They seemed to know each other, support each other and work out hard for them.  This is courage.  They have a lot of work to do and it seems they are willing to show up to do the work.  Seems they are willing to put in the time to be healthier, stronger, fitter, in better shape, living with less weight and they are doing it in community.  The camaraderie between these women was awesome to see and yet I could feel it as well.

I have heard it said many times before that “showing up is half the battle”.  So where are you showing up in your life when it comes to your health, wellness and fitness goals?  Are you showing up at the gym?  Are you showing up to meet a friend for a walk, to exercise, to move and to connect?  Are you showing up with your kids to play in the park, backyard? 

It would be great to hear all the places you show up even when you don’t want to.  All the courage it takes you to show up to reach your health and fitness goals.

Until my next post, Be Courageous, Show up!  Wendy

Think You Can or Think You Can’t Either Way You Are Correct

I heard this saying many years ago and have continued to hear it many times since.  For me it is a powerful saying and has impacted the results in my business and personal life.

I was remined of this saying a few days ago from a colleague.  It got me to thinking how this saying might affect health and wellness.  For me there have been many times I attempted to do something and the first words or thoughts have been ” I can’t”  (I was actually raised with the saying there is no such thing as can’t in the english dictionary) yet the saying has at times found a way into my way of thinking.

There have been mnay times when the “I can’t” way of thinking has been a part of my life.  When I wanted to reduce my weight yet I would tell myself I can’t stick with it.  I can’t exercise today because I have no energy when in fact my energy was just fine I just didn’t want to exercise.  So how does whether you think you can or can’t affect health/wellness results for you?

How can we change the “I Can’t” way of thinking to “I Can” way of thinking. 

Many years ago I was given a card the I called my “I Can” card because it was a 3×5 yellow card with a picture of an eye and a can.    Kind of corny but it got the point across that “I Can”.  It was a visual that reminded me I can see (eye) wha t” I Can”(the can) do in my life.   It then had a list of 3 things that I must do daily to get the results I was looking for.  It really was a powerful tool and corny at the same time.  That was the fun part of the card.  The list was effective in getting me into massive action.  This to do list is the thing that I have noticed that has allowed me to live with “I Can”.  Having “I Can”  attitude makes me:

  • Commit
  • Focus
  • Take Action

So how does this relate back to health and wellness?  We are living in a global health crisis.  Cancer, Heart Disease, Diabetes, premature aging are out of control.    We must begin to have an “I Can” way of thinking to move forward with better health/wellness.  We must begin to practice “I Can”.   “I Can” exercise, “I Can” reduce my weight, “I Can” drink water, “I Can” enjoy drinking water,  “I Can” enjoy exercise, “I Can” give my body nourishment with good quality foods. 

For me anytime I have had an “I Can” way of thinking it has been positive for me, my health/well being . 

Where will you change your way of thinking  to an “I Can” attitude and Commit, Focus and Take Action?  Reduce in Weight, Exercise/Move, Eat quality food, Drink water…..

Where have you been telling yourself “I Can’t”   

What tools will you use to remind yourself  daily that You Can do anything you decide to do? 

Will you make your own 3×5 Eye Can Card with your 3 Take Action Steps? 

Will you get a friend to be your “I Can” supporter?  

What ideas or successes with an “I Can” will you share here? 

It’s just a thought

Seeing the Athlete and Champion

Vision Quest was started in 2001.  It was started because  of my passion for helping others live with the change that comes with wellness  and fitness in their life.  As I began the company I found that I naturally specialized in working with women and young people.   The women I have worked with range from an Olympic athlete, an international athlete to many middle age women who want to participate in competitive sports at a local level and to be healthier, to senior women that want to be as healthy,  active and independent as possible in their life.  Mostly the young people I have worked with wanted to reduce their weight and feel good about them self.  Both groups of individuals are very exciting for me to work with. 

I wanted my logo to represent my feelings about what we do at Vision Quest Wellness.  We are Change Makers.  Vision Quest is a Personal Training and Holistic Lifestyle Coaching company that works with people, who are truly inspired to reduce weight, get into shape, be healthy/vibrant and just don’t know where or how  to start.  We provide coaching, teaching and training for clients who are looking for real change.  Becoming an athlete and champion for their life whether they start out as an athlete or not.  Each human I believe has an athlete and champion in them . 

I see all of my clients as athletes and champions reaching for the stars, yet most of my clients did not see it.  Most of my clients did not see how awesome they are.    I see them standing on the championship  podium as they go beyond their potential and never say no.   My clients inspire me to move them beyond what they think is possible for them. I see athletes all the time raise their arms in victory and this is what I wanted to share with clients new and old. 

My logo is not necessarily a feminine looking logo yet I wanted women and youth to know that it is OK and a must  to raise their arms and celebrate being a champion/athlete in today’s world. 

Vision Quest Wellness.  We are Change Makers helping women and youth to become the athlete and champion in their life.  We do this through Life Coaching, Fitness Coaching/training, Nutrition/Holistic Coaching, Supplement Coaching, and Stress Management Coaching.

Are you living your plan?

Yesterday I wrote about having a plan.  In yesterday’s post I wrote about my planning a Weight Loss Program that I am putting together.

I just got back from a long bike ride around my area.  It is an absolutely wonderful morning with the sun shining, very little humidity and not a cloud in the sky.

I really enjoy getting on my bike and going for a ride.  Doing this is a part of my plan.  My plan to live a healthy, active life.  Exercise for me is a daily thing.  Whether it be living weights, doing body weight exercise, getting on my bike for a ride, boxing, yoga or reffing I do something 6 days a week.  I take 1 day to rest which is also a part of my plan.  Getting balance is very important and a challenge. 

To get out of doors and enjoy the beauty of the neighborhood.  Whether it is a short ride or a long one it is wonderful to be outside, seeing all the beautiful gardens, homes and even the people out on the street for their daily walks is a very enjoyable way for me to get exercise.  Yet it hasn’t always been this way.  There was a time when I didn’t do any kind of exercise, was overweight, tired,  sick and not feeling so good. 

Yet today it got me to thinking about planning life.  It seems most of us just let life plan us.  When I hear most  of my friends and colleagues speak about their lives it is from the standpoint of working at their jobs and then at some point in the future retiring and doing what it is they really enjoy. 

It got me thinking about planning and how important it is yet so little is done about it.  When it comes to health, weight reduction in today’s world it is even more important to plan.  Now for some when I discuss planning  it becomes this heavy thing that we are not supposed to discuss.  For some it is just too much, yet when I think about planning my life and how I want to live it I find it rather exciting.  I think about what I want and not what I don’t want.  I have been told that the mind doesn’t understand the concept of don’t want and so it messes with the plans.  For example if someone were to say “I don’t want to smoke”  the mind would understand “I want to smoke” so the reason to plan your wants.

Today it got me to wonder if so many people today are challenged with health and weight problems because they don’t plan.  Are we so stressed out as a society that we don’t take the time to think about life and what we want from it?  I don’t believe anyone wants to be overweight, suffering from low energy, heart disease, diabetes, cancer and any of the other many illnesses that people suffer from today.  Yet it is happening. 

So how do we turn this around?  How do we begin to plan our lives so we can feel better, look better, and have more energy and more fun in life?  Is the first step to ask ourselves “What do I want?”  Is that a scary question?  Is that the reason we don’t do it?  What if the answer is very different from the life we are now living?  What do we do then?  Then we start. 

It all starts with a decision.  So are you ready to ask the question?  What  do you want from your life?

My Weight Loss Program will be addressing the 6 Pillars for Wellness and how they benefit getting what you want in life.  We will work 1 pillar at a time to develop the Wants in Your life so change will happen and you will begin to put Your plan together while on the road to Wellness and Weight Loss. 

Sign up now and we will get you the introductory information so you can begin you plan.  

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Planning

I am in the process of  putting together a Weight Loss program.  Actually I have worked with clients for a number of years now helping them to reduce their weight, feel better and learn how to train (exercise) in a way that is enjoyable, beneficial while rewarding to my clients in their life.  Although many people tell me they don’t like exercise (training is the way that I think of it) I believe that we all have an athlete inside us that is just waiting to get out and begin to move.  For some of us moving is simply getting committed to going out for a brisk walk many days of the week and for others it is getting busy learning how to train in many different disciplines like, body weight, dumbbells, cables, plyometrics, boxing or whatever mode they are looking for. 

So my program is being put together from all the work I have done in the past with future clients in mind.  As I begin this process I had a question about planning.  Have you ever planned to reduce your weight?  Have you ever planned to be healthier?  Have you ever planned to do both at the same time? 

What’s your Wellness & Weight Reduction Plan? 

Do you plan by keeping it simple?  It is Simple to focus on Simple things isn’t it? 

What stops you from planning?  FEAR!

  • FEAR stands for – Forever Expecting Awful Results

Is there MAGIC in your plan?

  • MAGIC stands for – My Attitude Generates Incredible Change

I feel that when a plan isn’t put into place nothing gets done?  When it comes to training, food intake,  it must be thought about and planned each day beginning the night before?  What do you feel about this?

 WHEN ONE DOESN’T PLAN WILL ALWAYS MAKE BAD FOOD/DRINK CHOICES, EMPTY CALORIES, TOO MANY CALORIES

I have heard and read many, many time that it normally takes 5 or 6 unsuccessful attempts at goal setting to make them happen in a positive way.  Have you had any experience with this?

Did you know that:

  •  Less than 20% of people actually write their goals down
  •  Of the 20% that do write down goals, only 20% regularly review them and this is the important aspect of planning or goal setting. 

Let me know what you feel on planning and don’t forget to sign up for my Wellness and Weight Loss Free program now

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Yours in Health, Wendy Holistic Health Coach

Show up as

Many years ago now I was at a business seminar and heard the idea of “showing up”.  Sometimes we are challenged by the goals we set, challenged by life and the concept is that is you “show up” as you would like to be that will be enough to start you moving down the path of your desires. 

It made a lot of sense to me.  The idea to “show up” takes a lot of pressure off.  Going to the gym, or training (exercising) for example.  Many people tell me they don’t like to train.  Now what if they just “showed up” for their regular training session?  What if they just had the mind set that they would put on their training clothes, shoes, get their water and towel and just “show up”.  Maybe the first couple of times just “showing up” they might not do anything else.  But a few days into “showing up” they decided to move.  Maybe it is just to walk or do a few push ups and squats. 

That would be awesome in its self.  Yet imagine the possibilities if a few months down the road of successfully “showing up” each day what results would happen. 

Where else can we “show up” as in our lives?  What about our health?  Imagine “showing up” as a healthier person?  What would that look like?  Maybe eating less junk food?  Maybe eating fresh fruits and veggies each day. 

What would “showing up” look like for you? 

Yours In Health, Wendy

Sleep the forgotten pillar of wellness

Last night I didn’t sleep very well.  Went to bed at a good time however it was well past 1:30 am before I was asleep and it was before 6 am when I was awake.  I can not function on that little sleep and today I am reminded how so important it is to get a good nights sleep most if not all nights of the week. 

Getting a good nights sleep is often forgotten when we think about wellness, health, energy for the next day and physical recovery. 

Here are some ideas for a good nights sleep:  Optimizing your sleep

•  Drink plenty of water, dehydration causes the body to feel stressed and the stress hormones are awakening hormones.  

Water is an essential and the major component of all living matter, and the largest single component of our bodies. Water is the one substance (other than oxygen) that we must absolutely have if we are to survive.  

 •It is strongly suggested to get to sleep by 10:30 pm.  The idea is to wind down prior to 10:30pm.      Physical Repair is between 10:00 pm and 2am so going to bed at 10:00 and falling asleep at 11:00 doesn’t count.    After 2am the immune/repair energies are more focused on mental repair, and that  lasts until we wake up.  Adults are going to sleep later, getting up earlier.   Do the math: we are sleeping fewer hours per night. The average adult sleeps 6 hours and 58 minutes per night during the workweek, according to the National Sleep Foundation poll. Sleep experts recommend 8 hours of sleep per night

•Do you best to minimize the bright lights (fluorescent lights)  at least 2 hours before going to bed. 

•Sleep in a totally dark room. 

 •Avoid the consumption of stimulants (caffeine, sugar and nicotine) after lunch. 

•Become aware of how  desserts at dinner containing alcohol, sugar and or caffeine affect you because again these might stimulate and cause trouble sleeping.   

•Eat balanced meals, particularly at dinner. 

 •Exercise.  This will help you sleep better at night.  However  be aware of the time of day you exercise/train, as intense training after supper can increase cortisol levels and make it hard to get to sleep. 

 •Consider moving electrical appliances in your bedroom to the other side of the room from the bed.  

What do you do to get an excellent nights sleep? 

Just a thought.  Wendy Bottrell, Holistic Wellness Coach, http://www.visionquestwellness.com

Our brains are approximately 80% water. Keep in mind that when we are born our bodies are 90% water and 10% matter. As an aging adult, our bodies begin losing water, dehydration sets in, and hydration falls to about 70% water and 30% matter. Upon death, the body is only 50% water!

Invisible

Many years ago now I was overweight by 75 pounds. I struggles for years with my weight. Poor eating habits, lack of exercise, stress and illness were the reason I was overweight.

One day I just decided that enough was enough and began the journey to reduce my weight. When I first started I was struggling with Fibromalgia, Myofacial Pain Syndrome and Chronic Fatigue. For my the first thing I decided to do was to start moving more. I began an exercise program and it was a challenge. I did one of those boxing videos in my living room. At first I did a few minutes of a 20 minute program and then began to increase the time each day until I could do the whole 20 minute.

I share this to let anyone know who is considering a weight reductio program that it really doesn’t matter where you are starting from on your journey just know it is possible.

My reason to want to reduce my weight were many, to feel better in general and have better health but really it was to be visible in the world again. From my experience being overweight one really becomes invisible. Most people don’t see us or they judge us but they don’t see us. They don’t see us as individuals who have a life story. There are a number of reasons why we gain weight and each story is different.

To begin the journey to reduce weight is becoming visible again. First to yourself. Then to the world.

The Wellness Weight Loss Program has been developed by a person who has had the journey.

We are launching soon online and now I invited you to sign up for the launch.

Now is the time to see yourself as visible and healthy in this world Join me on the journey. Wendy

The Wellness Weight Loss Program is Coming! Sign up Today

Today more than ever before we are challenged by so many outside forces when it comes to deciding about our health.

I was reading some info from the 2003 National Institute of Diabetes, Digestive and Kidney Disease the other day. It listed that 50Million Americans are classified as being overweight. 40 Million Americans are considered obese. 3 Million are considered morbidly obese. Since 1990 there has been a 75% increase in Type 2 Diabetes in 30-40 year olds. 80% of Type 2 Diabetes is related to obesity. 70% of cardiovascular disease (heart disease) is related to obesity. 42% of breast cancer occurance are among obese women. 26% of high blood pressure occurances are among overweight people.

And no one seems to agree on what is best for you and me. Each so called expert has their own ideas of what you and I SHOULD do for good health. Some say eat meat, other say no meat. Some say take your supplements, others say not necessary. Some say get out and exercise while others say don’t do too much exercise.

I am getting tired of it all. In my business I have been helping peeople to feel better, reduce their weight and be healthier and in a few days we are starting a new program The Wellness Weight Loss Program. It’s new, it’s fresh and put together with you in mind. In my opinion to have success for the long term it must be simple and something that can be done your way with my guidance and coaching.

With this idea I have put together some information that I am introducing and offering as a complimentary program. There is no
charge for you to sign up, recieve my program and use it for yourself. If you find value then all I ask is share the link with
people that you care for and about so they can have the same opportunity you are having.

I will be offering Wellness products that you will or will not take advantage of. Either way it is fine with me.

So get sign up now and begin getting the Wellness Weight Loss
results you want.

Looking forward to hearing from you.

Personal Wellness Revolution Coach
Wendy Bottrell

Eat Local!

I got to thinking last night after watching a video that Hellman’s did on eating local.  It was posted on Facebook and a few friends after watching it make comments on how now they are going to buy local.  The video went on to explain how much of the veggies and fruits that hit our tables here in Canada are grown else where in the world.  This is a problem because it must be picked too early, shipped many thousands of miles, sprayed and more.  Did you know we are losing farmers,and  local crops because it very hard for small local Farmer’s to make a living.  A couple of years ago I was looking into supplying organic food that is fairly local, within 2 hours of the city and one of the organic farmers was telling me that many farmers would be willing to hire out and work other people’s land so they would have a job rather that farm their own land.

I digress.   The video explained the huge reduction in local food and the consequence of this.  Less than nutritious food is coming to our tables when we buy from the grocery store.  So the friends on Facebook made very positive comments like “let’s start buying local” , “gotta find a farmers market”.  This a great idea however did you know a lot of suppliers at farmers markets go to the local food terminal and buy fruits and veggies for the farmers markets, charge you more and this is the same food you can get in the local grocery store?

Our food supply has become controled by a few very large global corporations.  Somewhere I heard the comment “Control the food, Control the World” 

We need to wake up and start taking a look at what is happening to our food.  When we go into the grocery store it is very difficult to buy food that comes from a local source.  We then have to make decisions on what is acceptable for us to eat and what is not.  Eating is not easy anymore and yet it is a basic need for energy, wellness and vitality. 

What we do is then look at finding organic food even though sometimes it might not be beneficial from an enviromental point of view.  Now is the time to begin a personal Wellness Revolution.  Now is the time to at least start thinking about your food and how it is impacting you and the world. 

What will you do today for your Personal Wellness Revolution?  Will you find a local source of your daily veggies?  Will you buy organic?  Will you stop eating junk food just for today?  Will you go for a walk, a bike ride, lift some weights, or just move in some enjoyable way for your? 

Now is the time, are you ready to begin your Personal Wellness Revolution?  Let me know what you will do today. 

Just a thought!  Wendy