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Find a healthy dose of motivation, inspiration and education.

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Find a healthy dose of motivation, inspiration and education.

3 Ways to Get Traction with Your Health Goals Any Day of the Week

There was a time in my life when I wasn’t so healthy and I was stuck in a perpetual pattern of going to bed every Sunday night vowing that I would do better starting Monday morning. I’d prep my food, plan my workouts, put my workout clothes by the bed and set the alarm for an ungodly hour. Then Monday morning arrived and IF I got up at the decided time, I always face-planted with my good intentions by Tuesday or Wednesday, at the latest, and I would start the whole dance over again the following Sunday.

Maybe you are familiar with that dance?

The “I’ll start again Monday morning” habit (cuz… let’s face it, that is what it is: a habit) is exhausting and frustrating because it lands you precisely nowhere.

So, how does one break the habit of Monday morning do-overs? Well, here are a few tips that helped me and maybe they will help you too?

Margaret Durnan: How I unf*cked my life with Grace & Grit

An individual’s health story is not linear and in order to create an appropriate ramble, this will not be written as such. Bear with me….

A year ago I made the decision that I wanted to work with Courtney Townley from Grace & Grit LLC.

I was in a place of bewilderment and extreme stress. Looking back, if you’ve seen the movie Deadpool with Ryan Reynolds, it was like I was in that chamber of oxygen deprivation.

4 WAYS TO FIND DEEP HEALTH & AVOID CONFORMITY

As someone who has traveled through the fitness and wellness industry for more than 20 years, I have witnessed a lot of conformity (and believe me I have done my fair share of conforming): to diets, to exercise programs, to a particular look, to beliefs about what defines a healthy woman.

Conforming isn’t ALL bad, of course. It makes you feel like you are a part of something bigger than yourself and accepted by a community, which ultimately, can inspire you to do better, develop new skills and garner support.

The challenge with conformity, however, is that it puts you in a box with a clearly defined label to help other people understand you, but eventually starts to dilute your understanding of yourself.

Grace & Grit Podcast: Check out these popular episodes

Straight Talk About Women’s Pelvic Health Issues w/ Alison Gray Let’s face it ladies, there are an awful lot of things that can go wrong with our lady parts. Nearly every single woman I have worked with over the course of the past 20 years has experienced some kind of...

Find Your People

We have all heard the saying, “ it takes a village to raise a child.” Well…I am a pretty firm believer that it also takes a village to keep an adult from reverting back to being a child. It takes a village to actualize the full potential of every man and every woman....

A Healthy Woman Is…

Once upon a time there was a little girl whose heart and soul were consumed by the art of dance. She had talent. She had a strong work ethic. She had passion. She had all the ingredients to make her dreams come true...well…almost. Teachers loved her because she was an...

Taming Your Inner Toddler

Toddlers are a handful.  They don’t walk anywhere…they only run.  Once they start talking, they never seem to stop.  They throw fits often.  They cling to strange things.  They refuse to nap when they need it the most, and they insist on doing everything their own...

Women of Grace & Grit: featuring Kelly Robinson

What lights you up? I have two boys, ages 6 and 8, that light up my heart. They make me strive to be a better person.   We are a family that LOVES to spend time outdoors. I have enjoyed watching them learn and flourish in different sports and types of movement....

Women of Grace & Grit: featuring Christy Peeples

  Tell us about yourself. I am a 46 year old teacher and have struggled with my weight my whole life. I was literally put on a diet at age 6 months. Buttermilk. Which I still LOVE. During high school I played tennis and was very active, but after my first year of...

Why You MUST Learn to Fish

BLOG Find a healthy dose of motivation, inspiration and education. There is something that may surprise you about the work I do as a health coach: I very intentionally DO NOT give people food plans to follow because I don’t believe that is how you foster confidence...

Women of Grace & Grit: Elizabeth Hoyle Goldberg

BLOG Find a healthy dose of motivation, inspiration and education.   Isn’t it amazing how we react to the challenges we face?  Like everyone, I have had numerous challenges over the years. Some I embraced with gusto;others I tried to ignore, and more than not, I...

Why Grit Matters and 6 Ways to Develop More

BLOG Find a healthy dose of motivation, inspiration and education. “Grit, say psychologists, is the quality that makes us willing to commit to the long-term goals and see them through despite adversity. It's a stick-to-it-ness. It is tenacity and a meld of other...

Women of Grace & Grit: Paige Sedgwick

BLOG Find a healthy dose of motivation, inspiration and education. My name is Paige Sedgewick. I’m a television reporter and I have an internal yearning for wanting to know what’s going on, constantly. When I was little, my aunt and mom always thought I would be a...

Making Room for Change

BLOG Find a healthy dose of motivation, inspiration and education. http://www.bestkeptself.com/making-room-for-change/  

Women of Grace & Grit: Lindsay Daniels

BLOG Find a healthy dose of motivation, inspiration and education. What is the greatest health challenge you have faced? An eating disorder that I developed as a dancer and overcame when I got married. When I found out I was pregnant I vowed to take great care of...

Greatness Isn’t Born On Mondays

BLOG Find a healthy dose of motivation, inspiration and education. Weekends can be a really tough time to maintain the standards you have set for yourself around self-care  Dinner parties, travel and unexpected events all have the power to derail our best of...

Women of Grace & Grit: Janette Braaten

BLOG Find a healthy dose of motivation, inspiration and education. In my mind grit is the effort needed to counteract whatever forces are holding us back and grace is the whole package of amazing results that come from applying grit. But if it takes grit to have grace...

4 Ways to Go Deeper with Your Health

BLOG Find a healthy dose of motivation, inspiration and education. http://www.bestkeptself.com/what-are-you-here-to-cause-create-contribute-or-inspire/  

Women of Grace & Grit: Molly Mitchell

BLOG Find a healthy dose of motivation, inspiration and education.   Transformation. Implicit in it’s meaning is to go from one thing and become something else. It’s 6am in Montana. I’m watching the sunrise over the northern mountains and I’m listening to a small...

3 Simple Ways to Mend Your Relationship With the Scale

BLOG Find a healthy dose of motivation, inspiration and education. I can hear your response to the title of this article already: “That is NOT going to happen.” “I NEVER weigh myself.” “The scale is evil and must be destroyed.” The scale evokes intense emotion in most...

The Secret to Changing Habit and Making it Stick!

BLOG Find a healthy dose of motivation, inspiration and education. http://www.bestkeptself.com/the-secrets-to-changing-habits-and-making-them-stick/   The Secret to Changing Habit and Making it Stick!

The Space Between Grace & Grit

BLOG Find a healthy dose of motivation, inspiration and education.   Comfort zones are not brightly colored spaces spaces; they are sterile, boring and decorated in basic black and white. Clear boundaries, deeply-rooted beliefs, predictable habits and familiar...

Moving Out of the (Fitness) Box

BLOG Find a healthy dose of motivation, inspiration and education. http://www.bestkeptself.com/movement-vs-exercise-moving-out-of-the-fitness-box/  

The Superpower You May Be Overlooking

BLOG Find a healthy dose of motivation, inspiration and education. “We like to think of our champions and idols as superheroes who were born different from us. We don’t like to think of them as relatively ordinary people who made themselves extraordinary.”            ...

A Love Letter to Every-BODY

BLOG Find a healthy dose of motivation, inspiration and education. http://www.bestkeptself.com/love-letter-every-body/  

Exploring Possibility

BLOG Find a healthy dose of motivation, inspiration and education. http://wellroundedathlete.net/build-your-practice-episode-8/  

Meal Planning Made Easy

BLOG Find a healthy dose of motivation, inspiration and education. Far too often, when I start coaching a client on improving their food choices, they will say to me, "Just tell me what to eat." Let me be clear, I don’t ever tell clients exactly what they should eat...

Kitchen Health 101

BLOG Find a healthy dose of motivation, inspiration and education. Healthy people spend time in their kitchen, period. If you really want to improve the quality of your health, you must set the stage for your success.  And center of the health stage is YOUR KITCHEN....

5 Strategies for Rocking Your Health THIS Year

BLOG Find a healthy dose of motivation, inspiration and education. 1. Aim to BE MORE not LESS Women are being sent the wrong message when it comes to improving our health and fitness. We need to be moving from a place of wanting to be more in the world not constantly...

The True Cost of Transformation

BLOG Find a healthy dose of motivation, inspiration and education. How you continue to live your life IS a choice and I know your mama taught you that every choice has a price. What is excellent health worth to you? What is it costing you to NOT improve your health...

12 Tips for Getting Better Sleep, More Often

BLOG Find a healthy dose of motivation, inspiration and education. When it comes to optimizing your health, sleep is a really big deal. You can eat a clean diet and move your body daily, but if you are neglecting your recovery and dream time, your body will struggle...

My First Year Training with Ido Portal

BLOG Find a healthy dose of motivation, inspiration and education. I flew to Singapore in August of 2013 to work with Ido Portal and his team because I have an insatiable hunger for anything that will make me a better mover and based on some interviews I had seen on...

5 Simple Shifts to Help You Reach Your Health Goals

BLOG Find a healthy dose of motivation, inspiration and education. I have coached hundreds of women over the years to become better movers in healthier bodies and based on my experience, there are some very common mindsets that PREVENT women from leading happier,...

The Necessity of Acclimating as You Get Closer to Your Goals

BLOG Find a healthy dose of motivation, inspiration and education. ac·cli·mate verb \ˈa-klə-ˌmāt; ə-ˈklī-mət, -ˌmāt\ : to adjust or adapt to a new climate, place, or situation* I grew up in Jackson Hole, WY (I know, I know…poor me) which sits at an elevation of 6500ft...

Seed Sensation Recipe

BLOG Find a healthy dose of motivation, inspiration and education. This is one of my all time favorite and most used recipes.  I use it to make a healthy version of "cereal" or add eggs to make a hearty and delicious pancake! Ingredient List: 1 TBS           ...

How Well Do You Fall?

BLOG Find a healthy dose of motivation, inspiration and education. No one likes falling. It has the power to unnerve, derail and destroy. It’s painful. Makes you feel incompetent. And it takes you by surprise because you rarely see it coming. It IS coming,...

The Woman Re-ignited

BLOG Find a healthy dose of motivation, inspiration and education. A woman on fire to reclaim her health, happiness and, ultimately, her life, travels often with the unwelcomed company of doubt, fear and criticism. She inches forward towards fulfillment despite the...

The Simplest and Most Effective Way to Lose Weight and Feel Great

BLOG Find a healthy dose of motivation, inspiration and education. Restoring your health is actually quite simple. The secret? Doing better than yesterday. If you sit at a desk all day, walking 15 minutes outside tomorrow is doing better. If your diet is entirely made...

Decision Free Living and Why You Should Master It

BLOG Find a healthy dose of motivation, inspiration and education. Last summer I had the amazing priviledge of  traveling to Singapore for a 7-day Movement Camp with Ido Portal and his team (you can read about the trip here). As you can imagine, there were A LOT of...

The Key to Stellar Health

BLOG Find a healthy dose of motivation, inspiration and education.   I have a client who works 60 hours a week, only gets 4 hours of sleep a night, has serious relationship issues, and worries incessantly about her finances.  She also wants to lose 30 pounds...

So You Want To Quit?

BLOG Find a healthy dose of motivation, inspiration and education. Quitting is tempting. It is easy. It is liberating…for a moment. No one ever does it on a GOOD day. Nope. You do it on the days that struggle seeps into your flow, and insecurity whispers lies that you...

Gardening Gone Wrong and Fat Loss Done Right

BLOG Find a healthy dose of motivation, inspiration and education. 10 years ago, when we moved to Montana, my husband and I built a killer vegetable garden complete with raised beds, a drip hose system and 6-foot tall fences to keep the deer out.   We brought in rich...

7 Easy Ways to Invest in Your Health at the Grocery Store

BLOG Find a healthy dose of motivation, inspiration and education. Improving your health, means bettering your habits: how you move, how you handle stress, how you eat, and even how you SHOP! You have heard it a million times…you ARE what you eat!  Your cells, the...

Is “Perfection” Preventing You From Getting Healthy?

BLOG Find a healthy dose of motivation, inspiration and education. A few weeks ago I had pictures taken for the Grace & Grit website.  They exceeded my expectations in every way.   The stars must have been aligned because everything involved in the shoot turned...

START HERE on the Road to Strong, Sexy and Fit

BLOG Find a healthy dose of motivation, inspiration and education. What sets your heart on fire? What are you here to Cause? Create? Contribute? Inspire? What do you stand for? What do you want to be remembered for? The answers run through your veins, float on the...

Actually…you can.

BLOG Find a healthy dose of motivation, inspiration and education. “When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” –Herophilus, 300 BC Therefore…. Let today...

It doesn’t matter why you think you can’t. You absolutely CAN.

This is not just health coaching—it’s a personalized road map to the prime of your life. It’s coaching that will make today feel like the best days of your life are ahead of you, no matter where you’re at right now.

 

 

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