Ideas for Lengthy-term Success!

Completely happy Thursday, pals! Are you able to consider we’re lastly into February!? Often I say “we’re already” BUT I really feel like January was fairly presumably one of many longest months ever so YAY for brand spanking new beginnings in February!

It’s very easy at this level to wish to quit on one thing you’ll have began in January however I’m right here to inform you that we wish to concentrate on long run and total well being, not simply killin’ it in January and never having the ability to sustain that tempo all yr lengthy.


As a Coach, it’s actually frequent to see January be very busy on the health club after which begin to taper off because the months go by.

My purpose is for my purchasers and for YOU to seek out one thing you possibly can keep according to doing over the entire yr (and the remainder of your life!) as an alternative of fast fixes and extremes.

Tremendous straightforward to really feel overwhelmed with the entire messages on the market concerning the new yr, however by specializing in just a few issues & staying constant, you’ll be higher off than going to extremes.

I’m going to share all of my secrets and techniques with you ;] and for those who might hear my voice, you’d hear my sarcasm with the phrase secrets and techniques as a result of it may well so be over-used within the health house.

There actually aren’t any “secrets and techniques” – we’ve simply bought info.

I’ve bought nothing “attractive” or title catching however what I’ll inform you is that you will discover progress within the fundamentals over time, not extremes.

Listed here are my easy & BASIC keys for total well being:

  • Raise the weights minimal 2X per week
    • We wish to construct muscle in order that we cannot solely be stronger, but in addition assist with bone density, metabolism, & total motion.
  • Deal with motion all through the day. MOVEMENT is vital. Purpose for 7-10ok steps per day to remain within the lively class. Your physique and thoughts will thanks.
    • Take walks in your lunch break, take your canine for a stroll, or stroll with a pal. 
  • Get your coronary heart charge up minimal 1-2X per week
    • You don’t have to be doing burpees till you throw up 1-2x per week, you simply must attempt to get into an “uncomfortable” house with coronary heart charge the place you possibly can’t simply maintain a dialog just a few instances per week to assist preserve the center wholesome & sturdy.
  • Deal with nutrient dense meals. We wish to put into our our bodies meals which have nutritional vitamins, minerals, fiber, carbs to gas, fat to nourish, & protein to construct/recuperate.
  • Take pleasure in issues that you simply…ENJOY!
    • Giving your self a base of nutrient dense meals + a concord of “not so” nutrient dense meals means comfortable psychological well being with out going to extremes as a result of that meals will all the time be there. In order for you a donut, take pleasure in your donut, and simply be sure your different meals are nutrient dense to assist help the bod.
  • Scale back stress (simpler stated than performed) BUT the place are areas you possibly can enhance on?
    • Possibly going for that stroll or taking time for your self is precisely what you could simply relax. I just lately began acupuncture and now that my wrist is feeling higher, I wish to get again into Yoga to assist re-center.
  • SLEEP. Get that high quality sleep each evening. Severely. SLEEP is so so dang vital. Clock in 7-9 hours per evening to assist with total well being.
  • HYDRATE. It’s straightforward to be so busy that we overlook to drink the water however get your self a giant water bottle & make it a purpose to complete 2 or three of them a day.
    • Including in electrolytes like these new tabs from Now Meals is a SUPER straightforward method to get hydrated and get in electrolytes! 
  • Encompass your self with individuals who raise you up & help you.
    • It’s really easy to really feel alone in our journeys however there actually are individuals on the market who really feel the identical manner you do and having somebody to verify in with and really feel supported by is so vital for our psychological well being as properly.

Clearly with February, we have a tendency to think about all issues love so I’m going to talk about just a few merchandise that I personally love from my pals at NOW meals that assist me keep according to my journey.


Protein Powder – I personally have been NEEDING to get in a great 25-40 extra grams of protein per day for my very own targets and whereas I do consider in getting most of our macronutrients from actual meals, I discover that supplementing with a protein shake every day is an EASY and TASTY method to get in these additional protein wants.


I’m loving the Natural Plant Primarily based protein these days alongside and the hubs loves the Chocolate Grass-Fed whey.

I exploit the protein in my oats or simply combine it with water or almond milk post-workout or anytime through the day so as to add to my totals.


Monk Fruit – I like utilizing this in baking! I’ve all the time been a stevia fan however I’ve to confess, the monk fruit has a smoother style and I’ve been utilizing it so as to add some sweetness to baked items or my espresso.

Electrolytes – these are one thing I all the time knew about however actually began implementing this yr. Electrolytes have sodium, potassium, and magnesium to assist help your exercises, particularly for those who’re sweating lots or understanding in sizzling climates. I exploit these once I’m doing cardio based mostly exercises or sip all through the day to make my water style higher so I get in additional ounces.


NOW’s new Effer-hydrate tabs are sweetened naturally & a straightforward method to get in some electrolytes! I pop 1-2 in my takeya bottle for the day.

Easy additions to your life from the record above can assist keep a constant journey of health and wellness. Don’t over-complicate or go to extremes – the magic is within the consistency over time!

What’s one space you suppose you possibly can enhance on?

Be true to you,

xo Kasey




Thanks to my pals at NOW Meals Official for sponsoring this publish and as all the time, all opinions are my very own.

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