I’m excited to announce my new program designed for busy women who are looking for guidance and support to make positive changes in their health and wellness. Here are the details:
Start Date: Open (start anytime!)
Duration: 5 weeks
Format: Individual, one-on-one phone sessions with Carrie
You’re always on the go – working, taking care of everyone around you, and dealing with all of the little (and not so little!) things life throws your way. You’re giving everything you’ve got to everyone but yourself, and chances are, you’re feeling the consequences.
Are you struggling with any of the following things?
- Feeling overwhelmed and unsure about how to make healthy choices.
- Finding the motivation to exercise or fitting it into your busy schedule.
- Managing the stress in your life.
- Getting enough quality sleep.
- Not knowing where to start.
If you’re living life at a dizzying pace and taking care of your well-being is getting bumped further and further down the list of priorities, then this program is for you. During our sessions, you’ll discover your potential and learn to put it to work for you. You’ll gain valuable skills in short bursts of time to get you back on track and feeling great! Here’s what you’ll get with this program:
- 5 one-on-one phone sessions scheduled at your convenience and done from the comfort of your home or office. The first session is one hour, and the following sessions are 30 minutes each.
- Access to email communication with Carrie in between sessions for questions or additional support.
- A PDF copy of Carrie’s book Motivated Mornings: A Guided Journal for Making the Most of Every Day.
Sign up through Fitlandia, and you’ll also get a 1-year Fitlandia membership (a $228 value!).
I’m thrilled to be able to offer this program with the added Fitlandia bonus because it is such a great value, and packed with resources for positive change. I hope you’ll join me!
Do you struggle to get out of bed in the morning? Maybe you hit the snooze button several times before dragging yourself out of your nice, warm bed, or maybe you sleep through your alarm altogether. I’ll admit, I’m not really much of a morning person. Waking up to this cold, rainy Oregon weather makes me want to burrow under my covers and stay there until summer.
Since that’s not exactly realistic, I decided that I needed to find some easy ways to start my day with energy and excitement. My morning routine consists of these 5 surprisingly simple habits with amazing benefits: Continue reading
My 50 Goals Project is alive and well, and I continue to make progress! So many of the things on this list are things that I have thought about for a long time, but simply never gotten around to doing. Putting my goals in writing has helped me to accomplish so much! Instead of just thinking “I should do that sometime”, I make an effort to do it so that I can cross it off the list. The quote above really sums it up for me, as I’m finding that what I’m becoming as I achieve these goals is the true gift in this project.
Here’s a look at what I’ve accomplished so far:
I’ve never really understood it when people say “You can’t have your cake and eat it too.” What’s the point in having cake if you’re not going to eat it? I feel that way about most desserts, which is why I try to keep the typical sugar laden types out of the house as much as possible.
You might be surprised at how easy it is to make a healthy dessert. So healthy in fact, that you can eat it for breakfast and not feel even slightly guilty. Typical ingredients like chocolate can actually be good for you, and there are substitutes for unhealthy oils and sugar that are nutritious and delicious. With the right tweaks, you can create something that benefits both your taste buds and your body. Continue reading
Journaling is an ancient tradition that dates back to at least 10th century Japan. In addition, successful people throughout history have kept journals. So what’s all the hype about? Research has shown a multitude of powerful health benefits – physical, mental, and emotional. Here are 8 ways it can improve your wellbeing:
It’s only been a short period of time, but already this project has had a very positive effect on my life. I’m more open and loving with those around me, and as a result, my relationships are stronger than ever. I’m also happier and more grounded. Here’s a look at the goals I set and what I’ve achieved so far:
- Take a cooking class.
- I did some research on local cooking classes, but have not signed up for one yet.
- Read a classic novel.
- Read the biography of someone I admire.
- I’m halfway through “I Am Malala.” Technically it’s a memoir (not a biography), but my intent in setting this goal was to learn more about someone I admire. It’s an incredible story.
- Eat more vegetables.
- Watch a documentary about something I know little about.
- Learn the basics of a foreign language.
- I’m still practicing Italian for at least 10 minutes most days. According to Duolingo, I’m 9% fluent!
- Volunteer more.
- Grow vegetables from seed.
- I have researched information on how to start, and plan to begin the process next month.
- Meditate more frequently.
- I am meditating more often with the help of some wonderful apps. I have used Headspace, Calm, and am currently trying Aura.
- Take a photography class.
- Forgive someone, even if I don’t want to.
- Write more thank you notes.
- Spend less time on social media.
- Spend at least one day a month technology-free.
- Try a new form of exercise.
- Cycling on the stationary bike is now a regular part of my workout routine. I am currently trying Cyclecast, an app with cycling classes I can do at my convenience. I love it so far!
Express gratitude every day.
- This is a habit that has improved my life in countless ways. Now that I do this regularly, I am happier and more aware of the many things I have to be grateful for every day. I have crossed it off because it is now a habit, but I certainly don’t plan to stop.
- Give more hugs.
- Give myself a compliment every day.
- This one needs more work, but simply having it on my list has helped me to do it more often.
- Give someone else a compliment every day.
- Travel somewhere new.
- Watch a classic movie I’ve always wanted to see.
- I watched The Philadelphia Story with Cary Grant, Katharine Hepburn and James Stewart. I have always been a fan of Cary Grant, and this was a movie I hadn’t seen.
- Admire a sunrise.
- Admire a sunset.
- Take a trip to somewhere in my state that I have never been.
- Go for a hike and have a picnic.
- Call an old friend just to talk.
- Get rid of things I no longer need and donate them to someone who does.
Have a “date day” with each of my daughters.
- I spent Saturday with my youngest daughter, and we had a great time!
- Practice mindfulness.
Make a successful sourdough starter.
- I made my first two loaves of bread this week, and they turned out really well! I need to experiment with recipes and techniques, but I’m very happy with my first try at this.
- Laugh more.
- Take time to appreciate the beauty in things.
- Eat at a Michelin-starred restaurant.
- Publish something new.
- I am working toward this and using my weekly goal setting to keep me on track.
- Research and learn more about my family history.
- I had lunch with my mom this week and took some time to talk about some of her family history. I learned quite a bit that I didn’t know before.
Give someone a gift for no reason.
- Give a gift anonymously to someone I know is having a hard time.
- Take part in an event for a cause that I believe in.
- Go to a cultural event to learn about another culture.
- Listen more in all of my conversations.
- Donate to a cause I believe in.
- Tell others what I appreciate about them.
- My weekly goal is to tell one person each week, and I plan to keep that goal throughout the year.
- Take a college course on a subject I’m interested in.
- Make a new friend.
- Take myself on a date and do anything I want for the day.
- Do something that I enjoyed doing as a child.
- Have a romantic, candlelight dinner with my husband.
- Keep an open mind when I disagree with someone (#40 should help with this!).
- Take an art class.
- Tell someone “I love you” every day.
- This goal continues to be a work in progress, but I am expanding it and have been successful at expressing this more often and to more people in my life.
As a health coach, I’m often asked about how to eat healthy when time is limited. Believe it or not, preparing wholesome meals doesn’t have to be complicated or time-consuming. The key is stocking your kitchen with the right ingredients. Here’s a look at 15 essential items for quick, healthy meals: Continue reading
It’s been a week since I created my list of 50 goals for my 50th year, and I’m happy to say I’m off to a great start! I printed my list and posted it in my office so that I could reflect on it daily. Then, I created some weekly goals that relate to the list. Here’s what I have accomplished so far:
#3: Read the biography of someone I admire.
Weekly goal: Choose a biography to read.
Result: I chose the biography of Malala Yousafzai, and will start reading it when I have finished my current book (Fates and Furies by Lauren Groff, if you’re curious!).
#6: Learn the basics of a foreign language.
Weekly goal: Spend 10 minutes each day learning Italian with the Duolingo app on my phone.
Result: I chose to learn Italian because there is a chance I may travel to Italy this year (fingers crossed!). Thanks to the Duolingo app, I get a daily reminder. I didn’t manage to practice every day, but I did get started!
#9: Meditate more frequently.
Weekly goal: Meditate after I exercise on Monday, Wednesday, and Friday, for 10 minutes.
Result: I meditated with the Headspace app on my phone 3 times. It felt great and was a great way to end my workouts. 10 minutes seems like the perfect amount of time for now.
#28: Have a date day with each of my daughters.
Weekly goal: Spend a day with my oldest daughter this week, before she returns to school.
Result: We had a fabulous day! We spent a day shopping, having lunch and working on a craft. I think I may have to change this goal to plan these dates more often – once a year is definitely not enough!
#50: Say “I love you” every day.
Weekly goal: Say “I love you” to one person each day.
Result: This was an easy goal because I’m fortunate to be surrounded by people that I love. Making a point to express it felt great, and I plan to work on doing the same with people in my life that I may not think to say that to as often.