January: Pivot

*** Please forward to a friend who needs fitness and health in their life!

Happy Sunday All

We are 11 days into January. How's it going? Really,,,,

If you are 11 days into January and your goal to be consistent with exercise, or have Dry January, or cut back on sugar and processed foods isn't at 100 percent, here's my solution:

Pivot.

Set SMART goals - Specific, Measurable, Achievable, Realistic and Timed. But if your goal was daily morning classes and you haven't made it to one - be compassionate. Come to one this week!
Plan - Look at the schedule this week and choose what classes you are going to do. Explore the portal.

LIVE PROGRAMMING THIS WEEK

MORNING

Daily Mobility 630AM

LIVE CLASS 645:

M: Tabata: Tues: STRONG: Wed: HIIT + CORE Thurs STRONG Fri: FLOW

MIDDAY

Monday and Thursday - STRONG / CYCLE

EVENING / WEEKEND

Tuesday 630 STRONG 7 PM CYCLE

Sat 9 AM CYCLE / 10 AM STRONG

Fuel If your goal was to cut out sugar and you freebased chocolate like heroin last night, be compassionate - 80/20 is much better than 50/50 (where most live in the holidays) and all or nothing is about willpower, not systems. Come to Meal Prep at 430 (Same Zoom) and either make our recipes our your own. It's a chance to ask questions and to get prepared

*** TOMORROW JOIN a 14-Day SUGAR FREE CHALLENGE! The way we will do this is by PRACTICING GOOD NUTRITION Read this document - make a copy and put notes of how you will practice!

Recovery: If your sleep has been shit, look at your sleep hygiene - are you hydrated> Are you exercising? Are you off your phone at least one hour before bed? Is your room dark and cold? Did you start the day with daylight
Connection: Call a friend. Today. Just to it. It will make you feel better.
Joy: Come to Puppy Yoga next week. We will buy tickets as a group - Saturday Jan 17 or 18th - survey in the portal.

JOIN US on JANUARY 29th at 7PM for our FIRST BOOK CLUB:

The first book for January is Atomic Habits by James Clear!

We are reading James Clear's Atomic Habits and we will discuss it on Thursday January 29th at 7PM (spoiler: You don't need to read the book to come for the AMAZING habit conversation we are going to have). Systems set us up for success, and that happens through a number of mechanisms.

VISION BOARD

There's mine - and I am adding a second page. I have travel, fitness, health and someone reading my book for my book deal. I am taking action steps daily to get to where I want to be. This is a much different year for me!

January Schedule

OUR Q1 Healthy Six Plan!

January – RENEW

Clear space. Optional alcohol-free January and a 14-day sugar-free reset starting January 12th. There is not all or nothing, but if you went a little hog-wild over the holidays, a reset is a smart idea. Join the Sugar-Free Challenge! Puppy Yoga January 17 or 18th! Book Club January 29th. Meal Prep TODAY

February – REBUILD

Heart Health Month, strength-focused training, and a fun Retro class.

This is where confidence comes back. Group Cycling - Feb 8th!

March – RISE

Momentum, consistency, and habits that carry you into spring.

No starting over. Just moving forward.

RESEARCH, ARTICLES AND MEAL PREP

Tiny Movement for Healthy Hips

READ

VISION BOARDING - You still have time! Template I used in Canva

VISION BOARD

Why Jumping Every Morning is Good for you (but it isn't everything :-)