Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Thu, 19 Apr 2018 18:00:51 +0000 en-US hourly 1 8 Plants and Essential Oils that Clean the Air http://villagecoachfitness.com/8-plants-and-essential-oils-that-clean-the-air/ http://villagecoachfitness.com/8-plants-and-essential-oils-that-clean-the-air/#respond Thu, 19 Apr 2018 18:00:51 +0000 http://villagecoachfitness.com/?p=6053 Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out […]

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Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out over the ocean. But how often do you consider the air you breathe day in and day out in your living space?  

There are many simple things you can do to assure the air in your home stays as pure as possible, and my favorite ways to do this are using plants and essential oils. These, together and separate, can remove toxins that you don't see, clean the air in your home, and add an ambiance all the while. Breathe new life into your home by using these plants and essential oils to purify your living space. 

1.  Aloe Vera

Not only is it a great plant to keep around for relieving burns, but it’s also amazing for drawing formaldehyde from the air. Plus, in small spaces, just one will work wonders.

2.  Lemon Essential Oil

This oil purifies the air plus it has a very uplifting impact on you. Try diffusing some in the morning as you get ready for work.

3.  Fern

Ferns are perfect for your bathroom space because they’re happiest in humidity. While they’re there, they will take all the xylene from the area for a cleaner and healthier you.

4.  Eucalyptus Essential Oil

There’s a reason you smell this essential oil in spas everywhere. It purifies the air to keep it fresh plus it is an ideal natural decongestant. Use it in the chillier months or when allergies strike to clear the air and your sinuses too.

5.  Spider Plant

If you’ve avoided keeping plants around the home because you’re not good at keeping them alive, then this plant is a good choice. It doesn’t need watering very often and is fantastic for absorbing any chemicals released into your air.

6. Tea Tree Essential Oil

This air-purifying oil is one of the best since it fights away mold. Mold can lurk behind walls and may not be visible to you while still causing irreparable harm to your health. Tea tree essential oil can assist with keeping this from happening.

7.  Chrysanthemums

According to NASA, this is the best natural air purifier you can keep in your home. It destroys those air pollutants, keeping your home’s air clean and fresh.

8.  Snake Plant

If you have a space in your home that doesn’t get much sunlight, you’ll like this plant. It’s as easy to care for as the spider plant too.

For the best clean air in your home, try incorporating both plants and essential oils. You can diffuse the oils, or you can spray them around your house daily. Unless you have a considerable space, one plant should do the trick in each room. See how much better you feel when you purify your air naturally!

Our 6-Week Sugar Repair Program will help you kick sugar in the teeth and be free forever! Visit HERE for more information and because you’ve allowed me space in your inbox, you get $100 Off by using promo code “fatimat47”! Notice the “47” in the code, it’s because I just turned 47 this month and I feel GREAT! This HUGE savings will be gone soon so get it now!

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com 


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April Spotlight of the Month! http://villagecoachfitness.com/april-spotlight-of-the-month/ http://villagecoachfitness.com/april-spotlight-of-the-month/#respond Mon, 16 Apr 2018 18:00:49 +0000 http://villagecoachfitness.com/?p=6028 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Chanel Davis. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our April 2018 Spotlight Tribe Member: Compassionate, Diligent, and Sincere Chanel Davis!Chanel's Story:"I was born in […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Chanel Davis. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our April 2018 Spotlight Tribe Member: Compassionate, Diligent, and Sincere Chanel Davis!

Chanel's Story:

"I was born in San Diego and grew up in Guam, Maine, and California. We were a traveling military family for most of my childhood years. We eventually ended back in San Diego and stuck around. For college I decided to attend California Baptist University (Go Lancers!) Which landed me in Riverside. I studied early childhood education, then went on to earn a multiple-subject credential from CBU. I currently teach Kindergarten at Woodcrest Christian Day School and love teaching my littles each day. Some of my hobbies include: hiking, reading, drinking coffee with friends, traveling, Netflix, Disneyland, and of course my village workouts:)" 

How did you stay active growing up?

"Growing up I didn’t play many sports but in middle school and high school I played volleyball. I fell in love with that sport. I would say I am “vertically challenged” so I embraced the libero position and played back row haha"

What is your motivation to workout?

"My motivation to workout is to stay fit and get stronger. Before I  began the village I had very little motivation to workout and would constantly make excuses. Since beginning my fitness career at the village I have seen improvement in my strength and endurance. I still have a ways to go to but I am motivated to move forward because I know that the hard work does eventually pay off."

How does working out make you feel versus before?

" Working out makes me feel more prepared for my day and adds a level of accomplishment. When I am able to push myself further in an exercise or advance in the next size of weights I gain a new level of confidence in my workout. I also have more energy throughout my day with is helpful in the classroom."

What are your fitness Goals?

"My goals are to continue with the momentum of attending the village 3 days a week. As well as, adding cardio on my off days such as hiking, walking, and running." 

What do you do to make sure you have time for your workouts?

"No excuses. 5 A.M. bootcamp is already in my schedule for the week, therefore, nothing should take the place of it. Also, what else would I be doing at that time. Getting sleep is one of the biggest factors to my workouts. I have a pretty strict bedtime because if I don’t get enough sleep I know I’ll be cranky the next day and won’t want to workout."


What is something positive that you have learned about yourself since joining the Village?

"I’ll admit I am someone that can easily give up when it gets hard. But, I’ve really tried to be diligent in my commitment with the village and work hard. It’s been amazing to see how the hard work has paid off and that I can have a regular workout routine in life."

What kind of milestones have you accomplished & what were the results?

"Finishing little black dress (LBD) last fall was a big accomplishment. I loved seeing the results of how much body fat was lost, and the endurance and strength that was gained in those 6 weeks. "

What would you say to someone on the fence​ about joining the village?

"It truly does take a village to grow. The advantage that the village has over other gyms is the accountability and personal connection you receive. You are not in it alone and you are working out right along side others who are working toward similar goals. I consistently feel challenged by the ladies right next to me to go further and push harder. I would say just try it out, and don’t give up when it gets hard because you won’t be disappointed."

We LOVE you Chanel! We're so grateful to have you be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show Misty some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com


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5 Ways to Change Your Emotional Eating Habits http://villagecoachfitness.com/how-to-change-your-habits/ http://villagecoachfitness.com/how-to-change-your-habits/#respond Thu, 05 Apr 2018 17:00:45 +0000 http://villagecoachfitness.com/?p=6005 Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day.  Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and […]

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Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day.  Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and figure out what’s underlying. 

Don't be mistaken that treating yourself every once in awhile means there's a deeper issue -- this is normal behavior.  On the other hand, using food to quell unhappy feelings or to fill a void is where the problem lies. Doing so may cause a momentary sense of relief, but it always brings more negative emotions than good. The guilt and shame send us down a spiral, which can then in turn cause more emotional eating. 

If this has been happening to you often, it’s time to dig a little deeper and see what's going on underneath the surface and find new tools to defeat the habit.  

Let's touch on some ways you can create new patterns without guilt...

1. Feel your feelings

Staying with your feelings, no matter how uncomfortable, it is essential for battling emotional eating.  It's okay to feel your feelings, embracing them instead of making the decision to avoid them. The sooner you acknowledge those feelings, the sooner they will disappear. Write about them in a journal and release.  Talk them through with a friend or loved one. Reserve your tasty treats for your chosen special days, not when your emotions are driving you to them. 

2. Savor the moment

Look for the moments in your life where there are light-heartedness and happiness. The clouds in the sky, the way the sun feels on your face, a relaxing bubble bath…these are all things to savor. Do it with your food too and eat mindfully. Enjoy that slice of veggie pizza, but take each bite with thoughtfulness to honestly eat for enjoyment and not to snuff out feelings.

3. Don’t eat unless you’re hungry

Make sure you’re hungry before you eat. If you aren’t sure, have a glass of water first.  Wait 10 minutes after drinking it, and if you still feel hungry, now's the perfect time to reach for a bite to eat. Exercise healthy eating 80% of the time and when you mindfully and moderately indulge, it will have less of an impact.  Balance is everything, and I live by this myself, too.

4. Know your triggers

Keeping a journal will help you see what triggers set you off for emotional eating. When you identify the cause of what makes you head for the fridge, then you can stop those triggers in their tracks.

5. Keep healthy in your control

Stock your fridge with delicious yet nutritious foods so that the temptation isn't there.  Carrot sticks with hummus is a satisfying snack that takes little to no effort to prepare. When you make healthier choices all around, it’s easier to control your emotional eating.

Our 6-Week Sugar Repair Program will definitely help you kick sugar in the teeth and be free forever! Visit HERE for more information and because you’ve allowed me space in your inbox, you get $100 Off by using promo code “fatimat47”! Noticed the “47” in the code, I just turned 47 on April 2nd and I feel GREAT. This HUGE savings will be gone soon so get it now!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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Why You Crave Carbs and How To Stop It http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/ http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/#respond Thu, 22 Mar 2018 17:00:08 +0000 http://villagecoachfitness.com/?p=5933 Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances.  When you […]

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Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances. 

When you feel stress, cortisol, the stress hormone, skyrockets along with your blood sugar.  To compensate, your body releases the fat storage hormone, insulin, to help bring your blood sugar back to a stable state.  When that happens, the insulin tends to overcompensate, and your blood sugar dips lower than it should. Your body becomes confused and thinks it needs more energy, and thus, a carb craving is born.

Now that you know this, you can take steps to outsmart your body when it comes to carb cravings. First, you can take steps to reduce your stress or learn healthy coping mechanisms for when it arises. Next, you’ll need to change your eating habits to satisfy that carb craving without derailing your progress.

Here are a few of my favorite tricks on how to do this...

The Salty Swap.  Next time you can't shake your craving for a crunchy, salty snack like potato chips, go for something that gives you what you want in a healthy way.  For example, carrot and celery sticks with a side of hummus will fill you up and fuel you for the rest of your day. You can also air-pop popcorn or roast chickpeas, roast kale chips, sprinkling each with a little sea salt to fulfill your saltiest desires.

The Sugary Sweet Swap.  Sweet tooth at it again?  Next time you're longing for a dessert, trick your brain with something naturally sweet that isn’t full of refined sugars and processed junk.  A square of dark chocolate, as long as it’s at least 80% and pure is a satisfyingly indulgent choice that won’t derail your habits. You could also have a banana “shake” using almond milk, a dash of cinnamon and a few drops of vanilla extract for a treat will satisfy your sweet tooth, guilt-free.

The Pasta and Bread Swap.  And of course, there’s the staple items you’ve always eaten with every meal because that’s what you’re used to. Rice, pasta, bread, even cereal…these are all high-carb foods that will derail your efforts if you eat them too often. Luckily, there are swaps you can make that will fill you up while still being wholly satisfying. Cauliflower is a great way to make pizza crust, breadsticks, mashed “potatoes,” and rice. Using a spiralizer will also help you make noodles out of vegetables that taste amazing too. 

Now that you've gotten some ideas on how to tackle those carb cravings -- arm yourself with these ingredients in your kitchen at all times, so these swaps become second nature.

Keep your eyes out for my upcoming Sugar Repair Program in April, I have special gift for you!  Stay connected with me so you don’t miss out on anything. Join our Village Fitness Community on Facebook and be a part of our tribe!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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2018 March Spotlight of the Month http://villagecoachfitness.com/2018-march-spotlight-of-the-month/ http://villagecoachfitness.com/2018-march-spotlight-of-the-month/#comments Thu, 15 Mar 2018 09:00:03 +0000 http://villagecoachfitness.com/?p=5900 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Misty Boehmer. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our March 2018 Spotlight Tribe Member: Self-Driven, Corrigible, and Energetic Misty Boehmer!Misty's Story:"I was born […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Misty Boehmer. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our March 2018 Spotlight Tribe Member: Self-Driven, Corrigible, and Energetic Misty Boehmer!

Misty's Story:

"I was born and raised in Riverside and left to travel the world when I turned 18.  I backpacked through Europe, taught SCUBA in Greece, worked on a kibbutz in Israel, rode a camel around the pyramids in Egypt, and lived in the jungles of Belize.  When I was 23 I met my husband windsurfing at Lake Perris. I am now a busy mom juggling kids and a business. Shawn is my runner, he is 15 ½ and just started driving, Joe is 12 and enjoys boxing, Holly is 9 and is in gymnastics, choir and track.  I own and run Riverside Property Management, Inc. which is the largest and most reputable property management company in the Inland Empire we manage over 430 doors and always do what is right for our clients. I also have a small Real Estate brokerage. My kids and my work are my true passions in life."   


Where you into Sports Growing Up?

"I have always enjoyed all types of sports. Right now, my husband and kids are really into dirt bike riding so that is something we all do as a family."

How Does Working Out Make You Feel Versus Before You Started?

"I have been working out for just over 3 months and I can feel my body getting stronger and healthier.  I feel so proud of myself for making the commitment and sticking with it. "

What is Your Motivation to Workout?

"I noticed my body was starting to get saggy and out of shape.  Working out had been on my list of things to do for over two years but I never made it a priority. I was always so busy growing the business and taking care of the family that I wasn’t taking care of myself. In November I sat down to plan my business and personal goals for 2018 and that was when I decided it was time to take care of me.  I decided to put myself first and I signed up for boot camp."

What Are Your Fitness Goals?

"I want to continue to get stronger. I know this is a life style change not just a one year or eighteen-month commitment.  A friend asked, “how long are you going to keep working out?” I said, for the rest of my life!"


What Do You Do To Make Sure You Make Time For Your Workouts?

"I put my workouts first.  I set my alarm for 4:45am roll out of bed and head to VCF.  I consider workouts homework for my body and I must do my homework."

What is Something Positive You’ve Learned About Yourself Since You Started Regularly Exercising? 

"I feel like I can do anything. I have finally put myself on top of the to do list. I never thought I could get up that early and go work out but now I can’t imagine not doing it."

What Kind of Milestones Have You Accomplished & What Were The Results?

"I followed a meal plan for an entire week.  That was something I have never done before, it was hard but amazing.  I only went to the store once for the entire week. My husband and kids really enjoyed the healthy food.  I never knew you could put so many vegetables into a turkey meat ball!"



What Would You Say to Someone on The Fence About Joining The Village?

"Just do it!  Do your homework for your body.  I know its hard to take time away from your family or work or kids, but you deserve it. You will be glad you did!"

We LOVE you Misty! We're so grateful to have you be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show Misty some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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Ways to Ditch Your Sugar Habits http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/ http://villagecoachfitness.com/ways-to-ditch-your-sugar-habits/#respond Thu, 08 Mar 2018 19:45:08 +0000 http://villagecoachfitness.com/?p=5880        Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?          When […]

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       Most people typically don't have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It's been said that the average person consumes more than 40 pounds of sugar in a calendar year -- quite alarming when you think of it in pounds, right?  

       When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately.  But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.  

Making a few mindful tweaks can make all the difference.  Here are a few of my favorite ways to keep added sugar at an absolute minimum in my life:

Choose real fruits.  It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce.  It's just as easy and doesn't contain any of the added sugar the pre-packaged items have. So, choose something fresh from the produce stand instead.  

Focus on fiber and protein power.  Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit.  Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.

Phase out added sugar bombs.  If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.

Study labels before you buy.  Is your pantry brimming with pre-packaged, processed foods? It's time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.

Drown out cravings with water.  If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit.  Sometimes, we think we’re hungry when we’re actually thirsty -- and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.

It takes time to get used to life without added sugar in it, but you’ll soon feel better than ever.  Finding the perfect sweet treats that aren't harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar.  

Keep your eyes out for my upcoming Sugar Repair Program in April for I have a special gift for you!  Stay connected with me so you don’t miss out on anything. Join our Village Fitness Community on Facebook and be a part of our tribe!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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February 2018 Spotlight of the Month! http://villagecoachfitness.com/february-2018-spotlight-of-the-month/ http://villagecoachfitness.com/february-2018-spotlight-of-the-month/#respond Fri, 23 Feb 2018 19:00:08 +0000 http://villagecoachfitness.com/?p=5833 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Vanessa Gonzalez. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our February 2018 Spotlight Tribe Member: Empowering, Heartfelt, and Courageous Mrs. Gonzalez! Vanessa's Story:"I was born […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Vanessa Gonzalez. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our February 2018 Spotlight Tribe Member: Empowering, Heartfelt, and Courageous Mrs. Gonzalez! 

Vanessa's Story:

"I was born in Newark, New Jersey, but my dad wanted a slower pace of life so he moved us to Moreno Valley. When I started college, I moved to Riverside and started attending RCC with big dreams to transfer to New York University and major in Art History, but my life took a different turn when I had my daughter, Isabella, at 22. With a baby depending on me, I decided I needed a more realistic career so I began working towards being a Registered Nurse.  However, after watching and listening to some of the most inspiring and passionate professors, I changed my major and pursued teaching. I wanted to do what they did- inspire minds and shape futures. It was challenging trying to raise a child, work, and go to college, but I continued working hard and never gave up. I eventually transferred to UCR where I got my Bachelor’s Degree in Liberal Studies and earned my credential and Master’s in Education the following year. I currently teach 2nd grade and it is my absolute passion. I love what I do and I get to do exactly what my professors did for me…inspire minds and shape futures. 

In 2010, I married my best friend and we had our son, Jacob, who is now 7 years old. Aside from my career, my family is the most important thing to me. We have a German Short-Haired Pointer puppy named Jax who is crazy, but wonderful! We love to take family walks or bike rides, binge-watch shows on Netflix, have weekend BBQ’s with family and friends, and try out new restaurants. We’re trying to plan a family vacation to PA and NY in the summer to visit my brother…fingers crossed!"

Were you Involved in any Sports Growing Up?

"I didn’t grow up playing sports as a child. When my parents divorced, my mom was on her own raising us, so there wasn’t a whole lot of money for extracurricular activities. However, in junior high, I was able to take dance classes as part of PE and that quickly became my sport! I continued dancing all through high school as part of the competition team and we were able to compete in different places like Palm Springs, Los Angeles, and San Diego. It was so much fun and it taught me a lot about teamwork and strengthening my body."

 What is your Motivation to Workout? 

"My motivation to workout is that I want to feel healthy, but most importantly, I want to be better at making myself a priority. My mom was and is a wonderful and fierce woman who always sacrificed herself for her children, but by the same token, always put herself last. It was inspiring and heartbreaking at the same time. When I started my family, I did what she did. I replicated what I thought a “strong woman” should look like. For years, I made it my top priority to make sure everyone else was happy and taken care of no matter what- even if that meant that I was unhappy, exhausted, and unhealthy. I wore myself ragged until I couldn’t take it anymore. There was this definitive moment where I decided, it wasn’t okay for ME to be dead-last on my “to-do list.” I realized I needed to make myself happy and healthy first so that I could take care of the people I care about. Once I gave myself permission to care about ME, I became empowered and I took the first steps by signing up at VCF. It was the best decision I’ve ever made!"

How Does Working Out Make You Feel?

"Working out makes me feel strong and deeply satisfied. Every time I finish a workout, I feel accomplished. I think 'Wow!, I can’t believe I did that!' I know I have so much to learn and improve upon in my fitness journey, but I just celebrate the baby steps and my personal milestones and that makes me happy. I literally go home and tell my husband 'I was able to do push-ups without being on my knees!' or 'I was able to do a full body sit up without help!' It’s the little things."

What are your Fitness Goals?

"My goal is to be healthy both physically and mentally. I think that working out has forced me to take much needed time for myself which has truly had an impact even beyond having a stronger and healthier body. My physical goals are to gain more muscle. I want my arms and mid-section to have some definition. My goal is to be able to do full body sit-ups without help-it’s so difficult for me!  Also, I want to be more consistent in making healthier eating choices. I tend to go through many ups and downs with my eating. I’ll eat healthy for a few weeks and then fall off the wagon. My goal is to eat healthy, but also not beat myself up if I have a bad day."

What do you do to Make Sure you Have Time for your Workouts?

"To make sure that I have time for my workouts, I try to plan ahead. With work, kids in sports and dance, and everything in between, my days are busy. I plan my dinners for the week on Sundays and I go shopping for everything I need. I make sure to make quicker (but still healthy) meals on evenings that I know I’m going to work out. I also try to leave work on time when I know I have to get to the gym. It’s important to me so I try my best to plan around my workouts."

What Would you say to Someone on the Fence About Joining the Village?

"If someone were on the fence about joining VCF, I would say, “Just do it and don’t look back!” I had a gym membership for many years and never went. VCF is more than just a gym. It’s a community of people who, not only want to be healthy and strong themselves, but support you and cheer you on when you feel like giving up. The coaches are knowledgeable and caring, but also challenge you to do your best!"  

What is a milestone you have reached and how did you get there?

"Since I’ve joined VCF, I’ve reached a couple of milestones. When I first joined, I couldn’t swing a kettle bell to save my life, but Coach Caylyn was patient with me and helped me work on it every time. Also, I had a hard time doing push-ups because I just didn’t have a lot of upper body strength, but I feel myself getting stronger every day and getting a little closer to the ground. It’s exciting to feel myself getting stronger and reaching my own personal goals."

We LOVE you Vanessa! We're so grateful to have you be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show Vanessa some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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How Keeping a Journal Influences Your Health http://villagecoachfitness.com/how-keeping-a-journal-influences-your-health/ http://villagecoachfitness.com/how-keeping-a-journal-influences-your-health/#respond Thu, 22 Feb 2018 19:30:52 +0000 http://villagecoachfitness.com/?p=5849 Journaling isn't just for teens anymore. Science has shown that keeping a daily log of your day has a lot more benefits to it than merely creating a place to dump your deepest thoughts in private. You don’t need to be a writer or even want to become one to start journaling, but you might just […]

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Journaling isn't just for teens anymore. Science has shown that keeping a daily log of your day has a lot more benefits to it than merely creating a place to dump your deepest thoughts in private. 

You don’t need to be a writer or even want to become one to start journaling, but you might just want to run out and buy a cute notebook after you read these benefits journaling can have for you.

Beneficial reasons to start journaling, if you aren't already...

Boosts creativity

It’s one of the more obvious benefits, but you’ll find that you become more creative when you just let it flow in your journal. It’s a stream of consciousness process that allows you to go where your mind takes you, and much like dreams, that’s pretty exciting.

Restores mindfulness

Happiness is directly linked to mindfulness. When you’re writing in your journal, your frustrations and anxieties ebb away, and you’re left to unite with your thoughts completely.  Sometimes simply having a place to dump all of your feelings, disappointments and thoughts also gives you a way to let them out and walk away from them.  This release helps you to feel your feelings, sort through them via pen and paper, and move along in a healthy manner.  It's quite powerful.

Brings you closer to achieving goals

When we journal, we often write about the things we wish we could accomplish. That café we dream of opening or that dream vacation we've had on our minds for years. No matter what it is, writing it down helps your brain focus on those goals and find ways to bring it to fruition. Essentially, it means you’re more likely to achieve those goals if you simply write about them first.

Improved Memory

Writing things down not only serves to prevent you from forgetting them but using a pen and paper forces your brain to engage with it cognitively. That means even when you’re not writing something down in the moment, like say at a social event when a new contact tells you their name, you won’t space out and forget it if you journal.

Better Communication Skills

Keeping a journal is a way to help vocalize your thoughts. Interestingly though, it also benefits the way you speak, since it naturally forces you to build your vocabulary and put your thoughts in order. You’ll find that when you’re out in the world engaging with others, your journaling will have served you well for this purpose.

​​​​My life would be a mess without journaling. My brain is so small that I must get ideas out of my head onto a paper for safekeeping.

Give us a Call/Text (951.296.3546) for your FREE fitness consultation to talk about your fitness goals!

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Doing These Things Can Sabotage Your Health Goals http://villagecoachfitness.com/doing-these-things-can-sabotage-your-health-goals/ http://villagecoachfitness.com/doing-these-things-can-sabotage-your-health-goals/#respond Thu, 08 Feb 2018 19:30:51 +0000 http://villagecoachfitness.com/?p=5751 You’ve ditched the processed junk foods and started bringing healthy lunches to work.  These are powerful first steps that sound simple but make a profound impact.  You even saw some significant improvements in the beginning, but you’ve seemed to hit a plateau.  So, what’s going on?  While eating clean is of utmost importance when paving […]

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You’ve ditched the processed junk foods and started bringing healthy lunches to work.  These are powerful first steps that sound simple but make a profound impact.  You even saw some significant improvements in the beginning, but you’ve seemed to hit a plateau.  So, what’s going on? 

While eating clean is of utmost importance when paving a healthier path, there could be some non-food related reasons why you’re not seeing or feeling any improvements lately.  

Here are a few non-food related reasons you may be feeling stuck…

Being too focused on the scale

When you feel like you’re doing all the right things, it can be frustrating not to see or feel any improvements — try not to get discouraged, though.  We tend to measure our success by the number staring back at us on our scale, which isn’t an effective way to gauge our progress.  With things like fluid fluctuations and building muscle, the scale can be deceptive.  It is most practical and accurate to assess our growth by how we feel and how our clothes are fitting.  Don’t let the scale tell you how you’re feeling; you are far more than that number.  

Not exercising

If you’re eating healthy and not prioritizing exercise of some sort, you will likely hit that plateau.  While eating clean is a crucial piece of staying healthy, exercise is the other puzzle piece necessary to achieve the goals you’ve set for yourself.  You don’t need to workout in the gym for an hour every day if you don’t want to but at the very least, walk briskly for 20 to 30 minutes each day.  Find the exercise that fits into your schedule and that you enjoy the most.  

Exercising too much

And yes, there’s a fine line to walk with exercise. If you don’t exercise enough, it’s not ideal — but if you exercise too much it causes stress and impairs your adrenal hormone production. So if you’re working out too much in hopes to reach your goals faster, take a couple of days off and reevaluate your workout strategy for better results, like with yoga and weights instead.  Contrary to what you might think, weights are an important part of an exercise that will help you build a stronger body, even when your body is at rest.  

You’re still drinking sugar

Sure, you eat salads and healthy meals all day long but your morning coffee is filled with cream and sugar, or you’re drinking fruit juices or diet soda.  If this is a struggle, make it a goal this week to begin making some changes in this area.  If your drink of choice is something other than water, begin trading water in for your beverage of choice until you crave water more than that sugary drink.  It will happen, I assure you!  Try flavored sparkling water like LaCroix to satisfy the bubbly craving, and infuse your water with fruit to add some flavor.  

So when you feel like you’re stuck in a rut, reevaluate the non-food related daily habits that may be hindering your progress.

Check out my 6-Week Sugar Repair to finally kick sugar addiction in teeth😊Click HERE for more info!

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Simple Ways to Stay Healthier This Winter http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/ http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/#respond Thu, 25 Jan 2018 19:00:57 +0000 http://villagecoachfitness.com/?p=5738        Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more […]

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       Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige.  

Another tendency is to feel our desire to workout slow down this season, which is also common.  There are a few ways I go into the Winter season mindful of this, and I'm going to share with you my top ways to help you keep a Winter wellness routine, as well.  These work for me each year, and I hope you'll gain some ideas you can use, too! 

My favorite Winter Wellness tips... 

1. Don’t burn the candle at both ends

If your social calendar looks anything like mine, it's jam-packed this season.  We just made it through all the Holiday parties, and now it's time to catch up with those we didn't have time to see last month, and of course, celebrate the New Year.  

However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.

2. Be mindful of social settings

For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your hands clean is the best way to avoid a winter illness.

3. Keep working out

Your best battle against the winter blues is to keep to your workout routine. Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated.

4. Hydrate more

Getting enough fluids is essential on any day, but in winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Drinking more water and applying more moisturizer is a must.

So, what's the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside?

I know that for myself, I find activities that I can do inside to keep on track. Bootcamp, Yoga, Pilates, inside Pool, or inside gyms are all great options! 

Be kind to yourself during the winter months and the rest of the year too!

If you're ready to start your fitness career, call/text us today for more information on how we can help!

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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