Good Wellness Blog

 

Super Big Exciting News!!!!

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2 Year Anniversary!! And Client Catchphrases!

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Two years ago we welcomed our first client into the Goodwellness Fitness studio. Since then, we have been both working and studying hard to make sure we are offering the most effective and innovative programming in town. Not to mention the best catchphrases! (You won't be doing this again today!) Our client's results show it. But the real heart and...
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Protein Shake FAQ's

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I love protein shakes. I'm busy, for one, and they help me to get a meal in when I wouldn't otherwise have time.  I also recommend shakes to my clients who tend to skip meals because they are super busy. They are also great for clients that are on a plant based diet and struggle to get their daily protein. A shake is quick to prep if you have ...
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Cyndie and Jenn's Slow Eating Adventure, Part 2

Cyndie and Jenn's Slow Eating Adventure, Part 2
So we're all Cyndie 's guinea pigs for this PN Coaching experience. Let's start there. You know how persuasive the lady can be.  As a certified Health Coach, I looooooove the format. This is what works.  As Jenn Thomas, I HATE it!! They want me to make 1 small change every 2 weeks???? But I could make a million changes in 2 weeks… and fai...
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Cyndie and Jenn's Slow Eating Adventure, Part 1

Cyndie and Jenn's Slow Eating Adventure, Part 1
Don't you love this pic Jenn took of me eating dinner last year? I dug it out since this post is all about chewing. Jenn, my husband Erik and I are working our way through ProCoach, the new Nutrition Coaching program we are offering at Goodwellness.  The program is powered by Precision Nutrition and is based on making one healthy habit at a ti...
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Results that Last: Learn How to Work WITH your Metabolism!

Results that Last: Learn How to Work WITH your Metabolism!
You know the deal. You felt crappy about how you looked and how you felt. You decided to start a new Fitness Challenge.  You were all gung-ho about this new challenge!  You busted your butt at the gym to the extreme and completely cut out sugar, carbs, and most of the foods you liked to eat.  Maybe you stuck to it pretty well for a c...
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To Honor my Dad

To Honor my Dad
Hello from the Functional Aging Institute Summit in Orlando, Florida. My home state!  I just heard a very smart woman named Denise Medved give a talk on Neuroplasticity. That's our brain's way of reorganizing itself to adjust for new situations and/or changes in the environment. Or, if you are my client, "where the magic happens". If you don't...
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Nobody's Perfect! And Stretchy-Stretchy

Nobody's Perfect! And Stretchy-Stretchy
OMG you guys! Yesterday was crazy! I was booked back to back. I had clients signed up to take a new class I was teaching for the very first time (Stretchy-Stretchy..more on that to come!). And when I got to work I realized that we did not have enough tennis balls for all the attendees.  I had structured my whole class around those tennis balls...
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"Mental Crap" and Unfiltering

"Mental Crap" and Unfiltering
A big part of my Find Your Wellness program was making time to breathe and slow down. I have a daily ritual of Wellness Walks, which are 30 to 60 minute purposefully slow walks. The intent is to notice your surroundings and take time to reflect.  Not only do Wellness Walks increase your overall weekly movement, but slow walks have been found t...
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Just a Little Post of Gratitude

Just a Little Post of Gratitude
On Wednesday morning, I coached a full Circuit Training Class. The class takes a one minute break after each round. Usually they sit for a second, wipe the sweat from their faces, and rehydrate before the next round begins.  At the second break on Wednesday, which marked the halfway point of the workout, I watched as class regulars Mary and Ro...
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What's a Wellness Coach?!

What's a Wellness Coach?!
You've been wanting to make a change in your health and in your life. Maybe you've even started a few things, maybe a few things even worked for you temporarily. But for whatever reason, nothing has stuck. You need help. It may be time to hire a Wellness Coach!  So you may be wondering what value a Wellness Coach adds.  Here's a few for y...
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Don't Quit! Just Hit the Reset Button!

Don't Quit!  Just Hit the Reset Button!
I just returned home from a long weekend with my husband and some good friends where we jogged several miles every day and ate healthy meals of fresh veggies daily before getting a solid nights' sleep… said no one ever!! Well, maybe some souls roll this way, but I usually start out with the best intentions before ending up facedown in a vat of guac...
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Four on the Ball Workout

Four on the Ball Workout
Happy Friday! Here's a short workout you can do this weekend with only a stability ball! It targets your arms, back, and core beautifully and "unsticks" your hips which is great if you've spent a lot of time seated this week.  I'm the cheesiest person alive! And I'm proud to say that I let my inner cheesiness out to entertain you in this ...
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Our New Fitness Coaching Program begins April 27th!

Our New Fitness Coaching Program begins April 27th!
Do you feel that you're doing everything right but still can't manage to lose weight? Do you feel anxious, achy, busted and fatigued throughout the week? Are you super frustrated?  Our bodies change as we age, and we become more sensitive to certain hormones.  This can throw our metabolism completely out of whack!  We have a new fitn...
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My Over 40 Weight Loss Program: My Month 2 Results and We're Starting a New Coaching Group!

My Over 40 Weight Loss Program: My Month 2 Results and We're Starting a New Coaching Group!
Well guys, it's been two months since I began my new approach to my exercise and nutrition.  As I headed into my 47th year on this earth, I was struggling with stubborn weight gain around my middle. As a fitness trainer that thought I was doing everything right, this was very frustrating. In addition, I was anxious all the time, fatigued in th...
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Adrenal fatigue, Panic Attacks, and Utter Chaos: My Story

Adrenal fatigue, Panic Attacks, and Utter Chaos:  My Story
So I'm type A. I won't deny it or be ashamed. Type A's are the movers and shakers. We handle business. We get shit done. If a little is great, then more must be better, right? I always thought so until I found my life looking like an episode of House not long ago: I'm young (ish) , and seem to be in great health, but I think I'm dying. I'm sure of ...
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Hitting the road this Spring? Here are some moves to keep your back healthy!

Hitting the road this Spring?  Here are some moves to keep your back healthy!
There is one thing I dislike about Spring. Around the beginning of April, as Easter approaches, our snowbird clients make plans to go back up north.  After working with them all winter, learning what's new in their lives and seeing the positive changes in their bodies, it's more than a little sad to see them go.  I'm kind of known for say...
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Women Over 40: Getting Better Results from your Workouts

Women Over 40: Getting Better Results from your Workouts
Let's talk about cortisol for a minute.  Cortisol is the "fight or flight" hormone your body produces when it is under stress. It's been proven that too much cortisol flowing through out bodies can cause weight gain, particularly abdominal weight. I know, I know...we all have stress. We have families and jobs and deadlines and super high expec...
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Rugged Maniac and Taking the Plunge

Rugged Maniac and Taking the Plunge
I'm posting this pic of myself soaking wet, with no makeup on and a look on my face that is undoubtably not a smile.  But yet I am super proud of this pic, and I think I look amazing in it.  This pic was taken at last weekends Rugged Maniac, a 5K obstacle race where Jenn and I navigated 25 "hard but doable" physical and mental challenges....
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The Benefits of Circuit Training and a Workout for You!

The Benefits of Circuit Training and a Workout for You!
Jenn and I learned a ton at the IDEA Personal Training Institute we attended a few weekends ago. And a lot of it was about the benefits of Circuit Training. I've always loved Circuits because you get your cardio in with some added strength training and, unlike the treadmill or elliptical, it isn't boring. But it was interesting to find out tha...
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