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Move of the Day: OH Pull in Bridge w/ Leg Raise

We love this move at Ideal Balance. It’s a great chance to work your entire body and FEEL it while you’re at it.

How to do it:

  • On your back, with one knee bent and the other leg straight out.
  • Put a light weight (or no weight if you’re new to this) over your head.
  • Raise your booty off the ground and bring your straight leg up at the same time as your arms hold the weight and meet in the middle.
  • Slowly lover back down.

Why to do it:

  • Work your entire core including your lower abs, your hips and your booty.
  • Strengthen hip flexors weakened by sitting.
  • Work on your balance.
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Move of the Day: Plank to Toe Tap

We love this move at Ideal Balance. You know that’s true because today one of our clients picked it for their birthday workout!

How to do it:

  • Start in a plank position.
  • Use your core strength to rock yourself back, weight transferring from all upper body to the heels.
  • Tap your fingers toward the opposite foot.
  • Depending on your flexibility, you’ll be able to reach anywhere from your knee to your foot!

Why to do it:

  • Work your core.
  • Get your heart rate up.
  • Increase flexibility.
  • Challenge yourself.
  • Work on your balance.
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Generosity Uncategorized

What is the most generous thing someone has ever done for you?

This is a great first question to ask when thinking about generosity.

As you think about the most generous thing someone has ever done for you, take note of how you feel inside. Maybe a warm fuzzy feeling? Maybe you can’t help but smile or even hold back tears?

Those feelings are evidence of a motto from our pastor that we love:

Generosity generates goodness.

There’s also a concept of reciprocity that generates goodness. When someone is generous to you, a sense of obligation to also be generous is often generated within you. That’s a good thing! As the scripture says:

Let us think of ways to motivate one another to acts of love and good works. Hebrews 10:24-25

Now, another great question to ask is to think of a time when you were the one being generous. Think about a time, then take a moment to think about how it made you feel.

Did you feel great?

Did you feel fabulous?

If that’s the case, why aren’t you being generous more often?

There are many traps that keep us from being generous.

  • “Let me know” is a phrase I’d love to have end. When someone is in a tough spot, we tell them to let us know how we can help. We’ve all done it, we’d all rather do something more it’s just hard.
    • The solution is to “Do unto others.” Think about what you’d want done in the exact same situation, reversed. Then just do it. Don’t ask for permission. Just do it.
  • We also get paralyzed from being generous because we think whatever gesture it is needs to be big, be bold or be perfect. So, because we can’t do something big, we do nothing.
    • The solution is to do for one what you would do for many. Likewise, give a little (time, words, energy, money) until you can give a lot.
  • Unwillingness to ask for or accept help
    • This is a societal problem. We’re all so used to trudging along and doing it all ourselves that we don’t give others the opportunity to bless us. And we’ve already gone through how amazing it feels to get & give generously, so why are we doing it?

So, let’s change the game. Let’s be aggressively generous and start generating goodness all around our communities! You can be generous with your time, your words and your money.

So, what’s it going to be today? How can you be generous today?


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.

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Home Uncategorized

The problem with your stuff

Do you ever feel like you don’t own your stuff, your stuff owns you? That it owns your time, your energy, your peace? Yes, so often we exchange stuff for peace, peace over our finances, peace in our homes, peaces in our minds. We have too much stuff and too little time. That leaves us feeling stressed and overwhelmed. Then our stuff turns into clutter.

Then we are faced with the next problem: you can’t organize clutter. That’s because clutter is simply stuff that hasn’t been put away. And why doesn’t it get put away? For most of us, it’s because we haven’t assigned everything in our homes a home of it’s own. And, for most of us, the reason for that is we don’t have enough space to give everything in our homes a home. And, for most of us, the reason for that is we have too much stuff.

To make matters worse, with our busy schedules and piles of stuff, we delay making decisions about stuff we bring in our home or stuff that we might want to get out of our home. Those delayed decisions pile up in stuff. Of course, the fear of missing out is another part of the problem and a reason we acquire things.

Another part of the problem is we are often trying to please other people. We accept things, we hold onto things, we refuse to let things go not because we actually want these things. No, we think that not keeping a thing is somehow failing the person the thing is related to. But it’s not.

Are you connecting with this content? Then join us for our 21-Day Less is More Challenge! You’ll get coaching and a lovely workbook to help you minimize, then organize!

The Solution

The solution to our problems is to arrive at the perfect amount of stuff we both want to keep and are capable of maintaining so that doing so is easy, quick and even joyful! In order to do that we must become more decisive and more confident in those decisions. In fact, this entire process will be a journey of you becoming better & more confident at making decisions when it comes to your stuff and eventually your life. The solution is simple: decide what to keep and give it a home.

These decisions will revolve around what to keep, not what to get rid of. These decisions will revolve around the kind of life you want to live, not the default mode you may have been living in. For example, if you only have one coffee cup, you only have one coffee cup to wash! Wait, what? Let’s say you have your very favorite coffee cup. You get it out each morning, it brings you joy, it’s your favorite black-fuel-dispensing device. You drink your coffee from it. Then you wash it and easily put it away–it took two seconds! Then, like magic, it’s right there waiting for you the next morning! That is in contrast to the sea of dishes, overloaded dishwasher and things-falling-out-of-them cabinets modern culture has helped us to create. When you make decisions during this journey, it’s for the end goal of breathing life into your home. You’re going to do things differently than you have before. You’re also going to practice gratitude and contentment, which is the cure for stuff and clutter.

Once you’ve decided all the lovely things you want to keep, you’ll also be giving everything in your home a home of it’s own.

Ideal Balance is The Life Coaching Facility in Navarre, Florida focused on Fitness, Family and Finance. We offer 1-on-1 coaching sessions in person and virtually as well as group coaching, small group personal training and workshops each month. We exist to inject hope and empower people to live the life God created them to live. If you’d like to find out more about working with us, please fill out the contact form below!

Are you connecting with this content? Then join us for our 21-Day Less is More Challenge! You’ll get coaching and a lovely workbook to help you minimize, then organize!

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Uncategorized

Do you need a digital envelope system?

As certified financial coaches, we teach folks to a budget and then use cash with certain purchases like food, gas and spending money. That cash is taken out of their accounts on payday and put in envelopes according to the budget.

For example, you might get out $400 for groceries, $200 for gas and $100 for spending money. We’d put $400 in the grocery envelope, $200 in the gas envelop and whatever portion of the $100 you want to keep in your wallet in your wallet!

Digital Envelope System

Once those habits are established, we like to help our clients set up a digital envelope system for the other important money categories they have. These accounts act just like the envelopes do at home, but they are storing large amounts of money that are usable when the situation arises. This stage of financial coaching can’t really be adopted until clients are really good at budgeting and telling their money where to go.

Emergency Fund

The first “digital” envelope we set up is the emergency fund. This particular account is one that we like to keep far away, hidden and hard to get to. That being said, by the time we get clients along to a 3-6 month emergency fund, they can usually trust themselves with that large amount of money. That’s because they’ve really seen the fruits of their labor, they’ve had a lot of success and they want to see their savings grow because it just excites them THAT much. *Bonus is to name this account something fun. Our clients have chosen names like *My Name Is No* and *O-S&!% fund.

Auto-Bills

Next, we help our clients set up a bills-only digital envelope so that they can put the money in there and then bills are drafted automatically. This is the best, most amazing digital envelope account. That’s because once we’ve gone through the five steps to do this, the bills are paid automatically and all you have to do is watch your money work for you. No more stressing about due dates, amounts or anything!

Sinking Funds

Finally, we have clients set up accounts for every sinking fund we’ve established. Most often, they set them set up for Christmas, for a travel fund, a pet fund, a home repair fund, a car repair fund and/or whatever other category they are saving for sinking funds. Within a clients’ budget, we establish the type of sinking funds they’ll need and how much they can afford to put toward them each month. By the time they need the money, they’ve set aside just what they’ll need and it’s right there, available for them, to use as necessary!

Ideal Balance is The Life Coaching Facility in Navarre, Florida focused on Fitness, Family and Finance. They offer 1-on-1 coaching sessions in person and virtually as well as group coaching, small group personal training and workshops each month. We exist to inject hope and empower people to live the life God created them to live. If you’d like to find out more about working with us, please fill out the contact form below!

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Uncategorized

Turkey Tacos

Portion-Control Containers: 1 Green, 1 Red, 1 Yellow, 1 tsp.

Ingredients:

  • 2 tsp. oil
  • 8 oz. ground turkey
  • 2 tsp. salt-free Mexican seasoning blend
  • 4 corn tortillas
  • 1 cup shredded lettuce
  • 1 cup pico de gallo

Preparation (for two servings):

  1. Heat a pan over medium heat. Add oil, ground turkey, and Mexican seasoning. Cook, stirring frequently, until turkey is no longer pink.
  2. Divide evenly between two meal-prep containers. Serve each portion with 2 corn tortillas topped with ½ cup shredded lettuce and ½ cup pico de gallo.

Tip: To avoid soggy tortillas, keep all ingredients separate until ready to eat.

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Uncategorized

Spicy Feta Burger

Spicy Feta Burger

Portion-Control Containers: 1 Green, 1 Purple, 1 Red, 1 Blue

Ingredients:

  • 8 oz. ground beef
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • Nonstick cooking spray
  • 4 lettuce leaves
  • 1 jalapeño, sliced (optional)
  • ½ cup pico de gallo
  • ½ cup feta (or avocado)
  • 2 small apples, sliced

Preparation (for two servings):

  1. Shape ground beef into two patties; season with salt and pepper (if desired).
  2. Heat medium pan over high heat; when hot, coat with nonstick spray. Place patties in pan and cook 4 to 5 minutes on each side, or until done to your liking. Remove from heat and set aside to cool.
  3. In each meal-prep container, place two lettuce leaves, and top with one patty, jalapeño slices (if desired), ¼ cup pico de gallo, and ¼ cup feta. Serve each evenly with sliced apple.

Tip: You may add finely chopped jalapeño and feta to ground beef before you shape burger patties.

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Uncategorized

Creamy Chicken Salad

Makes 4 servings and extra dressing!! The color coded portion control container count is 2 green, 1 red, 1/2 purple, 1/2 blue and 1/2 orange.

Ingredients:

  • 3 cups chopped rotisserie chicken breast (boneless / skinless)
  • 1/2 cup chopped green apple
  • 1/2 cup seedless red grapes, cut in half
  • 1/2 cup sliced almonds
  • 2 green onions, sliced
  • 2 Tbsp chopped fresh tarragon
  • 1/4 cup Honey Mustard Dressing (see below)
  • 8 cups shredded romaine lettuce

Directions:

Combine chicken, apple, grapes, almonds, green onions, tarragon, and Honey Mustard Salad Dressing in a large bowl. Mix well, cover and refrigerate for 2 hours.

Serve 1 1/4 cup Creamy Chicken Salad over 2 cups of romaine lettuce per serving.

Honey Mustard Dressing:

** Serves 8 with 2 Tbsp per serving

** 1 Orange Container

  • 1/2 cup reduced fat plain Greek yogurt
  • 3 Tbsp Dijon mustard, gluten-free
  • 3 Tbsp raw honey
  • 3 Tbsp rice vinegar
  • 1/4 cup extra-virgin olive oil
  • Sea Salt to taste (optional)

Directions: Combine yogurt, mustard, honey, and vinegar in a medium bowl and mix well. Slowly add the oil, whisking constantly until well blended.

**Notes: I don’t use rotisserie chicken, I just posh my own chicken breasts and hen shred them using my stand mixer. I also don’t use tarragon or that much yogurt. I’ve even tried it without yogurt and it’s yummy. I have served it in a wrap and it was great!!!

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Uncategorized

7 Steps to Your Ideal Weight

1. Move.

Start where you’re at. The first thing we want you to do is start moving your body. It doesn’t matter how much or how little “fit” you are, we’re going to get you moving. That may mean intense workouts or it may mean 10 minute walks. We’re going to get you moving, get you in touch with your body. This is key because the sooner you start, the sooner you’ll be sleeping better, your mood will be boosted, you’ll almost automatically start eating better and you’ll be on your way to building a body you’re proud of.

  • Pick an activity with aligned with your current fitness level.
  • Don’t be afraid to start small. (*Tip: Start so small even that it will almost be easier not to do it.)
  • Schedule it on your calendar.
  • Honor that commitment.

2. Reduce.

Right after we get moving, we want to do the work to reduce our temptations & bad habits. At this point, we’re going to eliminate all junk food from your home. This doesn’t mean you can never have it again or eat for fun again. It means we’re going to reduce the temptations in your home. If you have to put on clothes and drive to get the junk food, you’re far less likely to do so.

Some of you might be tempted to keep it for your family. Guess what? They don’t need it either. If it’s the kids we’re talking about, you’re the boss so it’s fine. In our experience kids never lack for junk food as it comes at almost every turn: school, friends’ houses, sports, church, etc. If it’s your significant other, try to keep stuff they enjoy that doesn’t tempt you. Also, try to keep it all together in a bin that you can’t see through and you can’t get to as easily.

  • Clean out pantry, fridge & refrigerator of all junk food.

3. Track.

There’s a famous line we repeat over and over: you can’t measure what you don’t manage. We’re going to agree that this is just the starting point. We’re not going to even try to edit just yet. Instead, at this point, we’re just going to track everything on paper, on purpose. This will be a real eye opener and it will really let us know where we stand and what we have for improvement.

We will track weight and inches and body fat. Some programs do not focus on this, they focus on how you feel or how your clothes fit or some such other indicator. We certainly celebrate and concentrate on those aspects in our program too. But we also look at these numbers because they keep us accountable and they happen to translate to those other things quite nicely. Moreover, we specifically do the work to help you get over the emotions that come with measuring on the scale. Other programs have you avoid those emotions. We are going to work through them and get your mind right about what the scale actually means (*Hint: It has nothing to do with your self-worth).

We’re also going to track your food, water and movement. Again, at this point it’s not really about improving, we just want to get a baseline of where we’re starting. We also want to get all of out numbers out on the table: the calories we’re consuming, the calories we’re using, the gravitational pull we have on Earth.

  • Measure weight, inches & body fat.
  • Begin tracking your food each day.
  • Track your water intake each day.
  • Track how you moved each day.

4. Plan.

This step is where we’re going to really take it up a notch. NOw that you’re used to moving, you’ve reduced temptations and you’ve got a real gauge on your daily habits, we’ can begin to plan better. We will use that data to plan exactly how often and how much you should be exercising. We’ll also know by then more about your exercise habits so we can plan the type and time you should be doing it.

We will also look at what you tracked for your nutrition and go over the healthy foods and meals you love and plan your particular food protocol. We will also plan your water intake goal.

  • Plan your meals.
  • Plan your snacks.
  • Plan your fun food.
  • Plan your workouts.
  • Plan your active life.
  • Plug it all into your schedule.

5. Celebrate.

We are going to celebrate every silly little win along the way. We’re also going to celebrate all the big wins too!

Walked for 20 minutes? Celebrate!

Said no to the cake? Celebrate!

Did a real push-up? Celebrate!

Got all your water in? Celebrate!

Lost 5 pounds? Celebrate!

Worked out 5 times this week? Celebrate!

  • Be mindful of victories & celebrate them intentionally.

6. Monitor. 7. Adjust.

Now that we’re planning / tracking, we’re going to monitor our progress. This is where we start to become really intentional. You see, we might notice the scale goes up for no good reason. Ah! But since you’ve been tracking, you know it actually went up because you ate spaghetti with beef the night before and that bloats you. Interesting.

You might notice that you’re drinking half your body weight in water, but you’re still feeling it’s not enough. We’re going to up the water intake and see if that makes a difference.

You might notice you’re not getting winded or sore as much from your workouts. Now we’ll step up the intensity of your workouts a bit.

All of these things come from intentional monitoring of your body. In fact, this is the concept of listening your body or intuition. Because all of this is truly about you being at your best, we need to be really in touch with your body as we go on. It will give us clues. Moreover, the reason most of us got into the bad shape we’re in is from not listening to our bodies-both physically and emotionally. So, this process is about fixing that.

That’s you’re 7 step process to getting to your Ideal Weight. We call this the fighting weight-similar to a professional wrestler. This is the weight you perform your best at. It’s the weight and fitness level you feel strong and confident, but you’re able to enjoy life (and pizza) too.

If you’re interested in getting help 1-on-1 with this, fill the form out below and we’ll be in touch.

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Uncategorized

Yogurt Bowl

Ingredients:

  • Berries
  • Greek Yogurt
  • Granola or Shredded Coconut

Instructions:

Place them all together, prettily, in a bowl and eat!

Credit: Beachbody on demand blog