Inspire One Wellness

Moving Forward without Resolutions

You’re off to Great Places! Today is your day! Your mountain is waiting, So… get on your way!-Dr. Seuss

The new year is upon us. Where will you go in 2018? While many people are focused on “new years resolutions,” I suggest you focus on painting a picture of what your life looks like if you “had it all.” Begin by asking, “What do I want for my life?” Instead of resolutions, this exercise is about exploring your dreams. It’s about being your best possible self. “Possible selves encompass all of our imaginable futures for ourselves” (King, 2001). Remove all the barriers you are facing and write out your vision in first person as if it’s happening now. A sample sentence might be, “I exercise daily and choose foods that nourish my body.” Another example, “I travel to places I’ve never been before and feel the excitement every time I step off the plane.”

How would your journey unfold if nothing was standing in the way? A clear and consise vision “enhances well-being and increases hope” (King, 2001). A vision that is internally linked to your desires will help to connect your goals with internal vs external motivators… setting you up for success in achieving future goals. Vision’s can be done in writing or with imagery on a vision board.

There was a new voice, which you slowly recognized as your own, that kept you company as you strode deeper and deeper into the world, determined to do the only thing you could do, determined to save the only life you could save. -Excerpt from The Journey by Mary Oliver

Lets remember, January 1 is nothing but another day. You get to choose when and where you will begin to change. Don’t fall into the trap that you can only change your life on New Years Day. Today is your day. Tomorrow can be your day. Regardless of the day, you have to determine you’re ready and willing to live out the vision you have for your life. Once you’ve determined you’re ready, post the vision where you will read it daily, gather your most positive supporters, share your vision with them, and start with small steps… SMART weekly goals. Little by little you’ll get there!

So be sure when you step, Step with care and great tact. And remember that life’s A Great Balancing Act. And will you succeed? Yes! You will, indeed! (98 and ¾ percent guaranteed) Kid, you’ll move mountains. -Dr. Seuss

If you need help writing a Wellness Vision, please let me know. Feel free to email me a


King, L. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin. 798-807.

In Case You Missed It…

In case you missed days 5-9 of the Connection Challenge, I wanted to wrap it up here. Days 1-4 included:

  • Make Eye Contact
  • Use Small Touches
  • Write a Thank You Card
  • Restate What You Heard

These were all ways of connecting deeper with those you love. You can read them in more detail under “Latest Wellness Articles.”

Days 5-9 included:

  • Make Time to Get Together:
  • Listen with an Open Mind
  • Remove Technology
  • Feel Others Joy
  • Express Emotion

Details on Days 5-9 can be found on my social media platforms. On Instagram @inspireonewellness and on Facebook at InspireOneWellness.

Incorporating each of these ideas into your relationships will help you deepen the connection with those you love and cherish. Try it today!


Connection Challenge Day 4

#connectionchallenge Day 4: Listen and Restate


To connect deeply in your relationships you have to really listen. In order to listen well, use eye contact (see previous post). Don’t think about what you want to say in your response. Focus instead on the words the person is saying. See and feel their emotion. Once they are done speaking, pause, and restate what they said.

For example, you might say, “so, I heard you say this has been difficult for you.” Or, “Wow, it sounds like you are really excited about this new venture you’re talking about.” Try slightly reframing what the person said. This makes sure you understood what they said and they feel heard.

I challenge you to make someone feel special today. Really listen to them by restating what you heard.

#livewell #connect #connection #relationships #kindness #listenwell #mindfulness #tryittoday #connecttoday

Connection Challenge Day 3

#connectionchallenge Day 3: Handwrite a Thank You Card


To connect on a deeper level, people need to feel they are appreciated. A handwritten thank you note to someone you care about is a great way to show you are grateful for their presence in your life.

You never know how such simple words can impact the person on the receiving end. It can also impact you more than you think. Researchers at Indiana University found people who wrote letters expressing thanks to someone “had more gratitude-related brain activity” than those who hadn’t practiced being grateful.

Research has shown people who express their gratitude are happier, healthier and have more energy. People who say thank you are more resilient and show signs of more impulse control. Therefore, I challenge you to put pen to paper and with honesty and sincerity, write out the words you’ve been meaning to tell someone.

For more times when you should say “Thank You” check out James Clear’s article:

#livewell #relationships #connection #thankyou #gratitude

Connection Challenge Day 2

#connectionchallege Day 2: To connect with someone today offer a light touch on the arm or shoulder. Or offer a hug. Kiss or hold hands with your significant other.

From the moment we are born we experience touch. Touch connects the newborn to his mother. Touch can soothe a crying child. Touch can create intimacy between a couple. There is an actual physiological response that goes on inside the body when touched.

Research has shown that we are wired to communicate emotions through touch. We are more compassionate and non-violent when we experience appropriate touch. Touch can decrease stress. Hugs have been shown to lower blood pressure. There is an actual physiological response to touch.

Remember personal space and boundaries when offering a light touch. Think about who you are connecting with and whether or not the touch is appropriate.

Connect with someone today you care about by offering a light touch. Whether it’s kissing your spouse goodbye, holding your child’s hand or touching a friends hand to offer your support.

#livewell #connect #connection #relationships #kindness #thepoweroftouch #reachoutandtouchsomeone #peace #tryittoday #nonviolentcommunication #connecttoday

Connection Challenge

For the next 12 days, I’ll be offering tips to help you connect on a deeper level with those you are close to. We should practice connection daily, but the holidays highlight our need to feel close to those in our inner circle. December 12, marks the first day of the challenge. See below.


Day 1: Today, practice looking people in the eye during conversation, giving the other person your complete attention.

Dr. Furnham notes, “Where, when, and how we look at others are all part of the phenomenon of eye gaze, one of our most important and primitive means of communication.” Eye contact allows you to see the other persons reactions, gestures, and emotional state. Carol Gonman says, “As a general rule, direct eye contact ranging from 30% to 60% of the time during conversation- more when you are listening, less when you are speaking – should make for a more comfortable, productive atmosphere.”

Eye contact also allows the other person to feel seen and feel as though they have your attention. Studies tend to show the greater the eye contact the closer the relationship. Connect today by practicing eye contact.


5 Qualities Every Weight Loss Individual Needs

I recently listened to my daughter’s soccer coach discuss the upcoming tryouts for the fall season. As he spoke, his words resonated with me. As a Personal Trainer, who has dealt with many weight loss clients over the years, I found that losing weight is a tough journey to tackle. It’s not just hitting the gym, but exploring the struggles with food and learning to live in a completely different way. Coach Mark’s words connected with me because they are precisely what a weight loss individual needs to take on their journey ahead.

The 5 Qualities Every Weight Loss Individual Needs

  1. Skills – You need to learn the necessary skills for weight loss. These skills will become your toolbox you can carry around with you for the rest of your life. Working with a Personal Trainer and Registered Dietitian can help you develop the skills in the gym for strength training, flexibility, balance, ways to be active outside the gym and healthier eating habits. If you don’t have the necessary skills to move forward, your journey will be that much tougher.
  2. Attitude – You have to have a positive attitude if you are going to make the decision to lose weight. You also have to have the attitude that you are ready for a change. The weight loss journey is extremely difficult. You’ll be asked to change habits that are ingrained in you. There will be ups and downs. A positive attitude, with the drive to change, will help you make it through the rough spots. The Mayo Clinic notes there are many health benefits that come with a positive attitude. Their staff says,

    “One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It’s also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don’t smoke or drink alcohol in excess.”

  3. Effort – Effort is defined as exertion of physical or mental power. Weight loss will require both physical and metal power. You have to be ready to put forth the effort to make changes in your life. Without effort, your likely to slip back into old habits. Be prepared to work hard along this journey.
  4. Grit – My daughter’s coach described grit as “working hard when everything around you is going wrong.” The dictionary defines it as “indomitable spirit.” This is POWERFUL, not only for weight loss but life itself. Possessing grit can get you through the toughest times in life. Athletes need grit to get to the top of their sport. And weight loss clients need it to get through tough workouts, to battle food issues and keep them moving forward when they face setbacks. This is one quality you need to dig deep to find.
  5. Coachable – This may be one of the most important qualities you need to acquire/possess to take on your weight loss journey…being coachable. Weight loss takes a team effort. You need the support of your family and friends. As I mentioned above, it’s also beneficial to have a Personal Trainer and Registered Dietitian in the beginning to help you develop the necessary skills and coach you through the process. If you aren’t coachable, you’re going to have a hard time moving forward through this journey. Laura Probert, MPT notes,

    “If you’re any kind of person who wishes to grow, learn, improve, excel or peak perform, you should care about whether or not you’re coachable. In other words, being coachable relates to a happy, productive life. It means you’re ready to do what it takes to change, transform, improve or excel, whatever that means for you and your situation.

    Laura’s words hit the nail on the head. To lose weight, you have to do what it takes to “change, transform, improve and excel.”

The weight loss journey is just that… it’s a lifelong journey. Weight loss doesn’t happen overnight, habits aren’t formed overnight and progress is slow. But, the journey is worth it. You can look forward to a life where you have energy, move well, have confidence and experience excitement to try new things. With a lighter load, life becomes more livable. I hope you’ll explore these qualities and work on building them into our life as you take that first step to losing weight!

Please let me know how your journey is going or what qualities you think should be added to this list.