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Health Mindset Planning

Morning Ritual

The truth is if you’re not doing a morning ritual, you are robbing every person and cause you say you care about of the best version of you.

Today we want to offer that the one thing that might be missing from your life might be the one thing that could make the biggest difference and be the biggest game changer in your life.

What’s that thing?

Bet you guessed it —> a morning ritual. Well done!

You’ve heard that you need to take self-care time. You know you’re supposed to have quiet time. Oh yeah, don’t forget you’re supposed to exercise. Don’t forget to pray! You should also be reading something great everyday.

The list of all the things you’re supposed to be doing to be an amazing person can seem daunting. Where in the world are you going to find the time?

Well, you’re certainly not going to find it in the middle of the hectic day. You’re probably not going to find it at night when you’re exhausted either.

No, the morning is your best bet. Not only do you more likely have more control over your mornings, you also can make the decision to set the tone for the day by creating a morning ritual.

Why should you have a morning ritual?

There are many things that we know we need to do in order to feel better, to feel less stressed and less anxious. The problem is we don’t do them. That’s where your morning ritual comes in.

Your morning ritual acts as a container to get in most of the things you consider important for you to be the best version of yourself. It acts as a container for you to get in your self-care.

Refusing to take time for yourself in the morning isn’t selfless, it’s selfish.

It also allows you to show up for yourself first so you can show up for others later. You may think you’re being selfless by not taking time for yourself. The truth is if you’re not doing a morning ritual, you are robbing every person and cause you say you care about of the best version of you. Instead, they’re getting maybe the 50% or 60% version of you. So, if it’s hard for you to do things for you, do it for them. (And hire a life coach to work on the first part of that sentence.)

Another objection you might have with a morning ritual is that you’re not a morning person. That’s fine. On one hand, we’ll say put your big girl panties on and get over it. =D On the other hand we will say to start small. Just get up five minutes earlier and do one activity that is going to make you feel better and start your day with intention. Once your brain learns to look forward to this (dopamine hits, anyone?) then you can move to 15 minutes, then maybe a bit more and more if you need it. You can become a morning person by training your brain that it’s fun and worth it to get up earlier. You will begin to enjoy your morning routine AND you will begin to see the effects of doing it in all areas of your life. That will train your brain.

How do you set up a morning ritual?

Okay that was the why. Now let’s talk about the how. You need to figure out what activities are going to make you feel energized and ready for the day. What self-care activities do you know you need to be doing but you’re not? What activities have you wanted to try but just haven’t yet? List these out.

Then you’ll list out the time each activity takes. Next, total the time up. Then work backward from what time you need to leave or be ready to take care of others in the morning. So, if your morning ritual takes 45 minutes and your kids get up at 6am, you’re getting up at 5:15am.

The final step is giving yourself a chance to make this a reality by committing to doing it for at least 30 days. If you hate it by the end, quit. But give yourself the gift of trying it for 30 days.

We have a worksheet that will help you create your morning ritual. You’ll love it because it walks you through all those steps!

PS: If any of this resonated with you, we’d love to work with you 1-on-1. We teach our clients how to build a life they love and change habits slowly to match their goals. In a world with fake quick fixes, we help them adapt a lifestyle that they’ll want to keep. If that resonates with you, please get in touch with the form below!

Categories
Health Mindset

It only takes one moment to get back on track

I’ve been a runner for years. I run almost daily but definitely every other day, week in and week out. You can imagine my dismay when my bare pinkie toe went toe-to-toe (pun intended) with my husband’s steel toe boot. Although I didn’t want to, my black, blue and swollen toe indicated I needed to lay off running for a moment. That moment was excrutiatingly long. Finally the black and blue went down a bit and I thought that day would be my day. Imagine my dismay when I laced up only to be confronted with a three day pouring rain storm.

This morning I finally got to go on a run after almost two weeks off. The last time I’d not run for two weeks was at least 6+ years ago when I was in the final stage of pregnancy with my youngest child.

This morning as I set out I thought, “Ah, that feels good. I’m back on track.” Yes, through the years I’ve had ups and downs with running. I’ve had setbacks, pauses, weather problems, injuries and all kinds of things that have required me to “get back on track.” Because of that, it’s very easy for my brain to understand that:

It only takes one moment to get back on track.

Compare that to what your brain might make a minor setback mean. Yes, our brains like us to stay in this all or none, black or white. We’re either on a diet or we’re cheating and giving up and clearly we were always going to fail. We’re either working out like mad day in and day out without fail or we’re couch-ridden sloths who are lazy.

So often there’s no room in our brain for what smart people call cognitive dissonance. You see, your brain thinks that the fact that you are a healthy person working toward a goal AND that you are a person that occasionally eats for joy CANNOT be true at the same time. So, when you step outside of what you imagine your perfect healthy self to be, it wants to put you in the other category. The well-I-failed-nevermind category.

But how does that serve you? Well, it doesn’t. Instead, what if it was simply true that you get to decide differently. So, if you have a minor “setback” you can DECIDE what you make it mean.

One of our FAVORITE decisions for our clients to make is this:

It only takes a moment to get back on track.

Yes, just like it took a simple moment to get off track, it can take a simple moment to get right back on track. Just like it took a moment for my pinkie to get annihilated, it took one moment to put one running- shoe-clad-foot in front of the other and begin a run.

Just like it took a moment to devour the ice cream, it will take a moment to eat the healthy food you planned the very next meal. It takes just one healthy choice to be right back on plan!

It’s a moment. You get to decide. Instead of going into a downward spiral where you brain tells you what to think you can decide to tell it what to think.

Many times your brain will think you have to wait until tomorrow or even next Monday or even next month to “restart” or get back on track. Nope, not actually true brain! you can get right back on track immediately whether it was a whole day, a whole weekend or even a whole year. The great news is the very first workout or the very first healthy food you throw down you gullet means YOU ARE BACK! You don’t have to wait, you don’t have to swell or linger in the spot you’re not super proud of. Nope, you can immediately get back to it.

And then, all of the sudden, your identity changes to the kind of person who can deal with setbacks. You’re the kind of person who trusts herself or himself to be able to get right back on the horse if you fall off. That’s the ultimate confidence and trust with yourself.

So, challenge your thoughts. Next time you find yourself off your plan, off of what you decided to do, get right back on the horse. Decide now you won’t let your brain go into drama mode. What makes this process even worse is that your brain telling you how terrible everything is makes you feel bad. When you feel bad, you’re probably going to repeat the behavior and that will definitely make things worse. Choose instead to stop this pattern right in its tracks. Decide you won’t let your brain tell you what to think, you’re going to tell it what to think!

The good news is this applies not just to your health and fitness but also every area of your life where you have a plan or a standard you’ve set for yourself. Did you go off budget? Well, instead of making it worse, let’s get right back to it. Fix the damage next paycheck if necessary, but double down on sticking to what you said you would do right now! Did you yell at the kids? Well, do what makes sense to make it right and then immediately jump right back into acting and responding patiently and calmly.

It only takes a moment to get back on track.

If you are willing to accept this idea, willing to implement it, you will soon find yourself with so much evidence that you are the kind of person who stays on track, no matter what. And the entire process to reaching your goals is going to be much easier.

If you’re interested in working with us to get healthy, get organized or get out of debt, fill out the contact form here and we’ll be in touch.


Categories
Health Mindset

Redefine those moments of temptation


We all have our moments. Everyone of us has patterns we slip into that do not represent our best choices or the goals we have.

For some of us, that may be the time you Netflix and chill and before you know it, half the ice cream or bag of chips is gone!

For some of us, that might be that busy time of day when dinner is being made (or ordered), people are getting home, homework is being fought and / or the laundry is sitting there staring at you. time for a glass of wine!

Still for others it may be an innocent meal out that turns into losing your willpower, binge eating and stuffing yourself so much that it hurts.

Listen, we all have moments.

The trick with health & fitness is to recognize what YOUR patterns are and then slowly try to tweak those moments so that they become winning moments instead of losing ones.

So, let’s take the first example. If you know that’s your problem, you can also come up with a solution. Perhaps the solution is to do something else with your hands while chilling. Or, maybe it’s simply changing out the snack. Maybe it’s reading instead of television. Whatever it is, we like to recommend small changes at a time until they get easy. Quitting cold turkey could work, but it’s not likely. It’s especially not likely to last long term. On the other hand, if you slowly teach your brain to change the habit over time, you’re likely to have success. We have no doubt you can be creative and come up with something that will work for you.

In the next example, you might simply decide to change something about the situation. Maybe try not to do all the hard things at once. Maybe homework waits until after dinner. Maybe laundry moved to another time and is paired with a favorite show or podcast. On the other hand, maybe you go for a walk while everyone is getting home and settled. Maybe you meal prep so you’re not in the kitchen at the busy stressful time. Finally, maybe you change to a sparking water or tea so you still get the manual habit, minus the calories and alcohol.

This is the way we tweak our patterns and habits that aren’t serving up. We do it slowly, in bitesize changes.

So what are your moments? Be honest, recognize who you are and when you’re making choices out of emotion or habit that DO NOT SERVE your goals.

Next, come up with a little hack to change your patterns for the better, slowly and surely.

  1. Moment ~> Small Change
  2. Moment ~> Small Change
  3. Moment ~> Small Change
  4. Moment ~> Small Change


If you’re interested in working with us to get healthy and feel strong, fill out the contact form here and we’ll be in touch.


Ideal Balance is The Life Coaching Facility in Navarre focused on Fitness, Family & Finance. We know people are stressed about money, they’re unorganized, they’re unhappy with their bodies, they’re distracted and they’re not thriving. But we believe humans are built to be strong & energetic and that good things come to those who work hard and are disciplined. So we coach people to get healthy, to get organized, & to get debt free. The vision is people having a happy & healthy life they’re proud of. We don’t take excuses but we do get results!

Categories
Fitness Health Mindset

Let’s talk goals + why

Okay, we all have goals. And for nearly everyone, health / fitness find their way into our goals in some form of fashion. Our clients are no exception. But when we talk goals for health / fitness, we really try to get well rounded. We recognize that a simple “lose weight” isn’t going to cut it. Nope, not good enough.

Rather, we think that if you really allow yourself to dream, you’ll recognize that health / fitness goals apply to every part of your life. What do we mean?

  • Family: You might have a goal to have more energy to play with your kids or grandkids. Great!
  • Health: Your doctor might have told you to get your blood sugars low. Alright, another goal.
  • Finance: Maybe you want to spend less on eating our or buying bigger size clothing.
  • Marriage: Hey, maybe you want to get in better shape so your confidence or desire in the bedroom will increase (we’re not pulling any punches).
  • Spiritual: Maybe you realize you’re leaning on food or alcohol more than prayer or meditation. Another great area to set goals in.
  • Personal: Maybe you just want to be proud of yourself and you’re tired of not showing up for yourself.

Your health and fitness goals really should span many areas of your life. And we know our clients tend to focus on just one area or another. Are you doing the same? Is it easy for you to say you’re doing this for your family or for the doctor but once you start daydreaming about how YOU will feel in that cute dress or even in the bedroom you clam up and stop daring to dream?

We want it all. We want you to dare to dream, to have many goals, to really connect with how getting your health / fitness in order will have such a domino effect in your life.

Once we find goals for the different areas of life, we’re going to want to drill down some whys too.

Why do you want to look good in your clothes? Why do you want more energy? Why do you want to stop emotionally eating?

We need the why. In the moment when you’re talking yourself into a workout or out of a candy bar, you need a why that is stronger than those desires. You need to want to be ablet o go on hikes and bike ridesw ith your kids more than you want to sleep in. You have to KNOW that why though, beforehand, so you can use it as motivation in the moment.

So, set your goals. Think long and hard. Think about all the different areas of your life and why health / fitness is important. Then, after you name the goal, name the why. WHY is it important to you? WHY is it more important than what you want right now?

Alright, so let’s hear it. What are your goals? Why are they important to you?

  1. Goal ~> Why
  2. Goal ~> Why
  3. Goal ~> Why
  4. Goal ~> Why
  5. Goal ~> Why

If you’re interested in working with us to start getting healthy, stop living paycheck to fill out the contact form here and we’ll be in touch.


Ideal Balance is The Life Coaching Facility in Navarre focused on Fitness, Family & Finance. We know people are stressed about money, they’re unorganized, they’re unhappy with their bodies, they’re distracted and they’re not thriving. But we believe humans are built to be strong & energetic and that good things come to those who work hard and are disciplined. So we coach people to get healthy, to get organized, & to get debt free. The vision is people having a happy & healthy life they’re proud of. We don’t take excuses but we do get results!

Categories
Mindset Planning

Reset YOU this week

It’s January. Last week was kind of a practice week. This week, however, is the week to really get on it.

This week, this month, and even this year, we think it’s time for you to reset.

Last year we dodged so many curveballs all year long that the people we were being daily may not have been who we really were at all.

Last year, you may have been forced to do some things or change everything about your daily routines, your desires, your goals and even more.

The good news, though, is that you also developed some realy strength and character last year. We know that to be 100% true about you. So, let’s use that new found strength.

This January, remind yourself about who you are. Remind yourself about what you want. Remind yourself about your actual goals and dreams. 

Last year it may have seemed so much was out of your control that who you really are fell to the background.

This year, however, you’re armed and ready knowing that come what may, you’re going to make it. So, instead of letting circumstances happen to you, let’s turn the tables.

Who are you regardless of the circumstances? Are you kind? Driven? Funny? Devoted mother? Compassionate? Hard working? Lover or buffalo plaid? Yes, there are some things that don’t change regardless of the circumstances and this is your chance to own that. Take some time to journal about who you are. Then, take some time to figure out how you can put that into practice again this year. Do a reset.

What do you want regardless of the circumstances? Perhaps you want to get out of debt. Perhaps you want to be healthy. Perhaps you want to always have quality time with your friends. Let’s reset these goals. Put them front and center again with the understanding that come what may, you can chase after and accomplish them.

Next week we’ll talk about resetting your health. The week after that, let’s talk resetting your finances.

If you’d like to work with Ideal Balance to get healthy, get organized or get out of debt, simply fill this form out and we’ll be in touch!

Categories
Health Mindset

What’s the ONE thing you need to change for 2021?

What is we told you you only needed to change ONE thing for next year? No, you don’t need a million goals, a million resolutions.

Actually, if you investigate it, you might find that there is ONE thing you could focus on that will improve every other area of your life.

For example, if your health is really dragging you down it might be affecting your work, your family, your relationships, your sleep. So, maybe focusing on eating / exercise will have a ripple effect on everything else.

Or maybe you might want to finally get your finances in order. And, when you stop and think about it, having no control and lots os tress about money makes you cranky, anxious and it makes you have to say no when you really want to say yes when it comes to things like travel, charity and other things.

This concept comes from Gary Keller & Jay Papasan. Check out the book The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results.

–Ideal Balance is The Life Coaching Facility in Navarre focused on Fitness, Family & Finance. We know people are stressed about money, they’re unorganized, they’re unhappy with their bodies, they’re distracted and they’re not thriving. But we believe humans are built to be strong & energetic and that good things come to those who work hard and are disciplined. So we coach people to get healthy, to get organized, & to get debt free. The vision is people having a happy & healthy life they’re proud of. We don’t take excuses but we do get results!

Categories
Mindset

What We Believe P.2

Many people are walking around timid, scared and weak. That breaks our heart.

We have this uncanny ability to see all that you’re capable of. We see you as you were created to be. So, if we see you shying away from that, we feel it in our souls. And we feel called to bring out the powerful, strong and energetic version of yourself that is fully taking advantage of your one and only life!

Humans are filled with power & love and are built to be strong & energetic.

Some people haven’t ever had the feeling of strength coursing through their veins and through their thoughts. For others, it’s been a long time. There may be a lack of trust or belief that you are strong. That you are energetic. That you are filled with power and overflowing with love.

But we know that’s exactly how you were created and what you’re made of. It’s our job to bring all of that out. And we love our job.


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Mindset

Hard work works.

We know that hard work works. And we don’t try to sugar coat it.

What we *do* though is everything we can to help our clients put in the work to get healthy, get organized and get debt-free.


We encourage, we motivate, we help develop habits and systems so that the hard work can do the work!

Do you agree that hard work works?


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Mindset

What we believe P.1

A lot of people don’t realize the underlying stress and frustration in their lives is caused by an unbalanced life. So at Ideal Balance, we help people get healthy, get organized and get debt-free.

What we do is a reflection of what we believe. This week we are taking a look at our three core beliefs:

Good things come to those who work hard & are disciplined.

We absolutely love our clients and we want the best for them. The solution to every one of their problems, aside from prayer, is always hard work and discipline.

Hard work gets a bad rap but it’s the stuff that all the best things are made of. When we think of everything that we have in life that we truly love and treasure, we must admit that we came by it through hard work. In the rare instance that is untrue, that’s the unmerited favor, the blessings, the goodness that we can’t ever take credit for.

But! The things that we can take credit for, those things are always a product of hard work. And you know what’s cool? That hard work is something we can and should be proud of. The hard work you’ve done to buy a house, to have children, to be married, to get that promotion, to help others in a time of need–those are the things your character, your memories and your sweat have made possible.

So, if we know that good things come from hard work, we’re going to lean into that at Ideal Balance. We know our clients have goals like losing weight, getting our of debt and getting their homes organized. If you know hard work works, then you should lean into hard work, right? So we encourage, empower, push, motivate, bribe, and pretty much anything else to help our clients put in the hard work it takes to achieve their goals.

Hard work works. -Ideal Balance

Unfortunately, you don’t always feel like working hard. Did you just nod your head? This is true for all of us. So, we add discipline into the recipe so that Hard work + Discipline = Good Things.

Discipline was defined by President Abraham Lincoln this way:

Discipline is choosing between what you want now, and what you want most.

Abraham Lincoln

While hard work will get us there, we have to have the self-discipline to keep at the hard work, even when we don’t feel like it. It’s really important to understand that we won’t always want to put into the work. It’s important to acknowledge that with ourselves before we embark on the journey toward a goal. It’s going to take hard work and I’m not always going to want to do it…but I am going to do it anyway. I’m going to choose to be disciplined, I’m going to choose mind over matter even when I don’t feel like it. When we do that, we are able to anticipate and overcome the moments where our toddler brains try to talk us out of hard work.

The “D” word gets a bad rap but it really shouldn’t. Discipline is what helps you achieve. The goals you desire to achieve. In that way, discipline is like your best friend and it’s something you should be really happy to have around!

At Ideal Balance, we don’t assume this discipline will come to you all on your own. Nope, we keep it real. We work on building habits and thought patterns which will ultimately be the key to being disciplined. Habits are what make hard work become easy and inevtiable. Taking control of our brain, understanding that we want to choose the pain of discipline over the pain of regret is also what makes in-the-moment decision making for discipline easier.

So, we understand that discipline brings stability, consistency, structure and, honestly, freedom in your life. We understand that hard work is both the end and the means to all of our favorite things. With these things in mind, we believe:

Good things come to those who work hard & are disciplined.


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Mindset

You can do it, so why aren’t you?

One of the thoughts you might have before hiring a coach is:

What can you do for me that I can’t do for myself?

We love that question because it means you’re really thinking this through!

Here’s the truth. You’re really awesome! We know that for a fact. We’re not doubting you or your ability to achieve great things.

What a coach can add to that ability, however, is substantial. A coach can help you go further faster. A coach helps you stay accountable and get results much faster than if you were to do it on your own. A coach provides encouragement and accountability that you’re probably not used to providing to yourself. A coach also brings outside perspective and tools that you don’t necessarily have at your disposal.

Just think about when you do this elsewhere in your life. You hire a personal trainer. Not because you can’t technically workout on your own, but because you know they will help you go further faster.

You might hire a bookkeeper or accountant even though you could probably do yourself if you tried really hard! However, their expertise and help will help you do it better and make sure things are done right.

You might hire someone to do your lawn or clean your house. Again, it’s not that you can’t do these things yourself. You know the desired outcome, however, and you may feel that it will get done the way you want it done only if you outsource it.

The same is true when it comes to managing your money, your nutrition, your goals and your habits.

A coach will help you do what you can’t seem to do yourself.

If you’re interested in testing this theory out, click below and get started with a free 15 minute coaching session!