Why You Numb Out and How to Stop

After conversations with two clients about numbing out and escaping with food, I got the message:

It is time to share with you 3 tips to stop numbing out and start actually comforting yourself.

I share a little of their stories and mine. So guess what? You aren’t alone.

Listen in to discover more about these three tips to stop numbing out:

• Set a timer with an exit for your numbing

• Determine how long you will sit with discomfort

• Include mini-fun and comfort breaks throughout your day

What to do When You Skip Fitness for a Lack of Time

Why can’t I find time to exercise?

I hear this from clients. And recently, when I wanted to skip some stretching, I heard it from myself.

In the video below I share about my yoga-class-gone-bad experience and the lessons you can use.

How to apply the Pain vs. Pleasure Principle

In everything in your life, you run on the pain vs pleasure principle. The return on investment of any activity - including fitness - needs to be pleasure in the moment and fulfilling now or, at least, soon.

To increase your pleasure and enjoyment of a fitness lifestyle, ask yourself three questions.

• What do you like to do on vacation?

• What activities make you lose track of time?

• What makes you come alive?

Let’s put these questions to use.

1. What do you like to do on vacation?

Do you love road trips to see new things?

Then going to the same gym, doing the same workout, seeing the same people may get boring quickly.

Colorado Road Trip

You need to change up your routine, working out one day at the gym, another day at the park, one day at home.  Doing an exercise class one day and meeting a friend to walk another day.  On the weekend going to a park you’ve never seen for a long hike.

Perhaps you prefer heading to the ocean; alternating between strolling the beach and reading a book?

Walking the Beach at Navarre Florida

Then you may enjoy walks in the park or taking your stretching mat by a stream on the weekend for a long stretching session.

2. What activities make you lose track of time?

Do you forget where you are when you are woodworking, painting or playing with a craft project? When I am organizing something, I can go for hours and it feels like minutes.

Is it sitting and looking at nature that absorbs you?  If that’s you, definitely include outdoor workouts.

Before a new client and I commit to work with each other, we talk to see what their needs are and how I can help.  In one of these recent sessions, a woman shared that she loves being with people but hates being out in nature.  So a dance session with her grandkids or a yoga class is more her style than a walk at the park.  

3. What makes you come alive?

• Physical movement?

• Learning something new?

• Interacting with people?

• Art?

• Music?

For me, physical movement and learning both make me come alive.  Stretching does not involve much movement, which may be why I find it boring.  But…if I put on a podcast or audiobook to learn – it helps.

If you love art and music, make sure you have some of your favorite art in your home gym and your favorite music playing.

Putting this together with my own example, why was taking the class easier?

• It is in a different location than my home

• It is a long session of movement with short holds, vs how I usually stretch alone which a few minutes here and there and is long holds.

• I’m learning something new each time from the instructor.

In addition to these questions, I have a fantastic Fitness Personality Quiz for you. 

It will help you identify your fitness personality and, based on that, what fitness activities you will enjoy most.

Email me at sheri@thevireolife.com and I will get the quiz to you.

How to Think About the ILLNESS WELLNESS Continuum

To reach your potential and have more energy, you need to understand the Wellness Continuum.

Wellness is not just the absence of disease or disease-risk. I’ve learned it can also be experienced despite disease.

This is good news.

Because no matter if you are in perfect health or struggling with a medical issue, you can grow your wellness.

What is Wellness?

Wellness encompasses your physical health - and your mental and emotional health, too.

John Travis, M.D., developed the Illness - Health - Wellness Continuum in 1972. As a continuum, it is not static. You can move up and down on the scale.

• The closer to disease you go, the more signs and symptoms your have.

• The closer to health and wellness you go, the more energy and vibrancy of life you enjoy.

However, after years of working with clients, I have seen that there is something outside the traditional Illness - Wellness Continuum.

It is when a friend with chronic pain still thrives in life, even competing in ultra-marathons.

Or when a client manages post-cancer issues and becomes more vibrant and stronger in every area of wellness.

Is there better Wellness Continuum?

After years of experience, I decided to experiment with re-drawing the Wellness Continuum to illustrate what I’ve seen better motivates clients. True, no simplified illustration captures every facet of a concept.

Dr. Travis’s version created a solid foundation to think about wellness. Watch the video to learn how my re-vision of it can motivate you.

No matter what your health status, know that you can improve your wellness with small daily steps:

• Alternate standing and sitting when you work

• Go for a walk each day for fresh air and sunshine

• Drink more water. Drink less of, well, everything else

• Practice mindfulness, meditation, and other stress management techniques

• Stay connected with friends

• Disconnect from social media periodically

• Eat a Powerful Plate

• Eat mindfully and intuitively

Don’t let a diagnosis discourage you. You can improve your wellness. No matter what.

The 75 Hard Challenge is NOT for you

When a new friend told me he was doing 75 Hard, I decided to check it out. At first I got excited about it.

I like a challenge.

And because I was already doing most everything on the list, I thought “Cool. It will encourage me.”

Then as I read the full website, all of the guru-speak gave me a creepy-vibe. The more I read, the more red flags went up.

The guru-speak is common in pseudo-fitness programs.

Not just 75 Hard.

How can you know if a program is right for you?

Listen in.

Learn how to evaluate if a program is based on principles and science — or just the creator’s idea.

Would you like me to help you evaluate a program you are considering?

Please reach out to me for a free 15 minute consult. I want to make sure you are set up for success.

Simply email me at sheri@thevireolife.com

How to Sleep Better When You Travel

When you travel, it is hard to be productive for work - or really enjoy a vacation - when sleep deprivation is screaming in your head.

I know.

Because I have struggled with sleep, too.

So, I’ve tried several sleep tools and supplements and now have a combination that helps me.

Try these. Mix them with your own ideas.

And get a great night’s sleep again!

Fitness Travel - The workout routine you ACTUALLY need

Your lifestyle changes when you travel. That’s a “reason” that over 50% of business travelers don’t stick with their exercise. (Yes. That’s from a real study.)

You are not one of them.

In fact, after you watch this video, you will know how to use the “travel makes life different” to your ADVANTAGE.

How?

Tuli Kupferberg said “When patterns are broken, new worlds emerge.”

When it comes to starting and sticking with fitness, nothing breaks old patterns like travel.

You’ll discover:

• The benefits of exercise when traveling

• Which type of workout you need to do

• Which type of workout you may NOT need to do during travel

• Places to be active that you’ve not dreamed of before

• What to do if you don’t have access to a “gym”

Think Different about the Stress (and Fun!) of Business Travel

What if traveling for business could be fulfilling and not frustrating? What if it could leave you not exhausted, but energized?

It can.

Two weeks ago I experimented - with myself - on a business trip. My goal?

• Decrease the stress of travel

• Create fulfilling moments with business partners

• Come away refreshed instead of feeling run over

I got inspired by two of my clients who travel constantly for business.

In this video I tell you their secrets, show you all of my personal experiments and share my results.

Sneak Peek:

• Taking made-local gifts for the meeting hosts strengthened new relationships.

• Arriving a few hours early eliminated the worry of “what if the flight is delayed or cancelled”

• The bonus time turned into a historic walking tour!

• Staying at a local B&B, instead of a chain hotel, made the evenings feel like a vacation.

• A last minute decision (you’ll find out what in the video) increased my productivity and lowered my stress at the same time!

Simple Standing Desk Options + Unboxing My New One!

So, you’ve heard all the rave about standing while you work.

Good. Because being able to alternate between sitting and standing is great for your health and your productivity.

But.

How do you decide what option works best for you?

I’m excited to unbox and review the new standing desk converter I’m using now!

Plus, here are some questions I ask myself and my clients to decide what option is best.

1. Is your current desk one you want or must keep?

2. Do you sit for most of every day?

3. Do you have several virtual meetings in which you could easily stand?

4. How often do you work in multiple locations (coffee shop, clients’ offices)?

5. Do you mostly work from a laptop, a desktop, or does it depend on the day?

There are several sit-stand desks and standing desk converters available.

You may need one that is several hundred dollars. (And if your situation needs it, that’s pennies compared to back pain.)

On the other extreme, I show you the two DIY versions I used for years. My situation changed. So, I changed my desk set up.

Whatever you choose, make sure you easily get movement put into your day.

Because that’s what will keep you healthy and achieving all you want in life.

How Exercise Improves Your Gut Health

One of the surprising gifts of movement is how exercise heals your gut.

As I am researching to present at this year’s Nourished Festival (link below), the studies on exercise and gut health have gotten me even more excited to workout.

Here are just a few of the fitness benefits:

• Decrease gut inflammation

• Increase good bacteria

• Decrease pathogens in your gut

• Help heal a leaky gut

• Improve special-nutrients absorption

When you aren’t in the mood to exercise, sometimes the best motivation is a little knowledge.

Knowing the powerful perks can get you out of the easy chair, then out the door.

Join me at the Nourished Festival.

Register here:

https://www.nourishedfestival.com/gluten-free-expo-spring

Fun Spring Wellness Routines

Why is going with the flow of the season important?

Because when you try to go against nature’s rhythm, you make it harder for yourself to live healthy.

When you use the strength of the season, sticking with your wellness lifestyle is enjoyable. And easy.

For example, on a 70 degree, sunny Spring day, trudging on a treadmill is going to be procrastinated.

But a lunch time walk in the park feels like play.

Also, there are advantages to Spring offered to you in no other season.

Part of my evening routine is to journal and read. In the Spring I love to enjoy that outside. Why?

Spring is the only season with cool-not-cold evenings with no mosquitos.

Watch this video to get inspired by several ways to Spring-Fling your wellness rituals.

My Spring Challenge to you?

Create one way to embrace the Spring season into your healthy routines.

Enjoy Spring’s gifts while they are here. They truly only come once a year.

What Healthy Habits do you pick first?

You want to get healthier this year. But there are so many things you hear you “should” do, you don’t know where to start.

Should you meditate? Or journal? Or start training for a half-marathon?

Perhaps you need to try eating different or stretching more?

No need to worry about where to start.

Here are the hands-down most important and easiest habits to do first.

It’s just three.

So you can start them all. Even today.

Reach out in a week and let me know how you are doing with them.

How to Design Your Environment to Build Better Habits

Think you lack “willpower”? Then I have great news!

You don’t have to have much willpower when you create your environment for your healthy lifestyle.

In the video I share my favorite 17 (yes, 17!) ways to set yourself up for success. I use these myself. You don’t have to use them all — pick the ones you need. And do them.

Reality? I am no different than you.

When I don’t set up my environment to live healthy, it is way too easy to slip into junk habits.

Here’s a classic. If I don’t keep water at my desk, then I think “I’ll go get some after this call.” Which turns into “I’ll go get some after these emails.” Which means I then forget.

And - bam - by the afternoon my thinking is slow because my brain is slightly dehydrated.

(Confession: I just looked at my desk and realized I didn’t fill my water glass. Be right back.)

Now that I have my water, I invite you to raise a glass of water with me while you discover the other 16 hacks to support your wellness lifestyle.

How to Focus so Your Fitness Goals Actually Work

You’ve set this New Years Resolutions before. Get Healthy This Year.

Why hasn’t it happened? More important — how can you set this year’s resolution so it actually works?

I’m excited to share with you how. And the answer has evolved into a Three Part Mini-Course.

For this week and the next two, set aside a few minutes to watch the video. And … invest a few minutes to implement what I share.

You will be at a better place in a short time when you do.

So, what’s the first essential piece to fitness goals that stick?

FOCUS.

You have a lot you want to accomplish this New Year. That is fantastic!

But when you try to start everything at once, it backfires.

Why do you need to Focus on only a few new fitness goals at once? Because every goal has several mini-experiments.

One of my clients set a goal to workout every day. She thought "Hey, mornings will be great to hop on my bike and start my day." By mid-afternoon she was low energy and felt behind in her work. She knew, intuitively, her work out needed to move to the afternoon. She would accomplish her creative tasks in the morning, enjoy a mid-afternoon workout to lift her energy again, and be ready for a fun evening.

Had she started changing her routine, workout, cooking, meditation, bedtime, supplements, meal times, and five other fitness habits all at the same time, it would not have been clear what wasn't working. She would not have had clarity on what to alter.

Once she found the workout time that clicked, then - and only then - was she ready to focus on the next goal.

She thought about what could work. She tested it and noticed what happened. She adjusted.

Remember those steps as you FOCUS on a healthy habit: Think. Notice. Adjust.

Focus on starting one to three (max) new activities. Think. Notice. Adjust.

Then celebrate your progress!

Stay focused in 2022. One goal at a time.

The Best Way to Track Your Workout

The answer surprised me. When I asked you in my social media “how do you track your workout” — the answers that came back surprised me.

When you watch this video you’ll find out why.

More importantly, you’ll learn the benefits of tracking your exercise.

Here’s my challenge to you:

If you ARE NOT tracking your workout, choose a quick and easy method to try for 10 days. Then let me know how it makes a difference.

If you ARE tracking your exercise, pat yourself on the back. Ask yourself: Is it easy and motivating? Or does it need to change?

Remember: Keep it Super Simple.

How to Stop Being Tempted to Eat When You Aren't Hungry

You walk by the pantry and the snacks inside start whispering your name. You try to ignore them.

But then when you get frustrated or bored, their whisper returns.

“Come back to us. Just have one. You’ll feel better. You need some fun in your life. We’ll make everything ok.”

Do you ever crave sweets or salty food this way?

Then do this.

1. Watch the video

2. Take the challenge

3. Put in the comments one of your answers to the challenge.

See you on the other side of freedom.

What to Do When You Lose Focus

Losing focus. Feeling scattered.

Thinking “I can’t do this”.

These keep you from easily experiencing a healthy life.

I caught up with my friend, Mridu Parikh, a focus and productivity expert. She shared some simple and powerful ideas.

I asked her …

1. So many things seem urgent. How do you stay focused on what’s important?

2. What causes mental drain and how do you deal with it?

3. If you get off focus, how do you get back on?

(And, yes, I ‘fess up to how I really got off focus last week. Her answer was an ah-ha for me.)

Listen in for some great inspiration and solutions!

P.S. Get Mridu’s freebies over at www.lifeisorganized.com/resources and subscribe to her podcast: Productivity on Purpose.

P.S.S. In the video, I mentioned my upcoming Break Free Retreat. Register here. Use the Early Bird promo code EARLYBFR until Tuesday, September 7th.

Three Ways Your Fitness Gadgets Make You Unfit

Seems counterintuitive.

You would think buying the latest book or gadget would encourage healthy choices, not unhealthy ones.

But there are 3 powerful reasons your plethora of gadgets may keep you trapped in skipping workouts or a bad relationship with food.

There is one way that gadgets can speed up your results. Watch to the end to find out how!

The best resource out there? You’ll discover it at my upcoming Break Free Retreat. It’s ladies only.

Here are your details on the retreat.

Got questions?

Just comment below or message me and I’ll answer them.

Three Ways Your Friends Make It Easier to Be Healthy

You don’t have to change your friends so you can make healthier choices. But you do need to ask a few friends to help you in these three ways.

How do you decide which friends to ask?

Listen in and you’ll learn the four critical traits of friends who are supporting you.

If you don’t have a community with these four critical traits, then you need join me for my Break Free Retreat. It is a women’s only retreat. (Sorry, guys.)

The retreat is a powerful time to develop friendships with women who are on your same journey and can offer the support you need to succeed.

Here’s your details on the retreat. Feel free to email me any questions at sheri@thevireolife.com

Use this Visualization to Improve Your Health

Visualizing is a simple, powerful tool to make it easier to improve your health.

It does not take hours a day. But it does take consistency.

So here’s your fun challenge.

Over the 7 days, invest a few minutes each day listening to this video and intentionally picturing yourself healthier.

Let me know your results!

Want more ideas to Break Free into healthier habits?

Click here for details on my upcoming Break Free Retreat.

Surprising Motivation to make Healthier Choices

Is not making healthier choices really hurting you?

You know it can harm your health long-term. But health is easy to put off until tomorrow.

When you are getting motivated to make healthier decisions, you need about 90% “sugar” and 10% “salt” mixed in your motivation.

Keep reading and watching. This 10% will help you. I promise.

Discover the ways that your choices help or hurt you.

Self-esteem and confidence. Immediately.

For example, I stay trapped in a bad relationship with food -- false shame and guilt, dieting, going hungry then sneak eating and binge eating.

It wasn’t just about what I ate or didn’t eat.  It was a self-made prison that ate away at my self-esteem.

A client wanted to lose weight to help his confidence.  In reality, after his first workout he text me “got in my 1st workout.  My ego feels great!” 

Just keeping your word to yourself boosts your confidence.

In the video I share how your choices about health habits impact your decisions in relationships.

And I get personal. Really personal.

Another way you are hurt by unhealthy choices:  Money.

Yes, long term medical bills.

But immediately - wasted money.

That gym membership you don’t use?  Wasted money.

A client showed me a fully equipped workout room which was never used (until she started coaching with me).  That money was being thrown away.

If you want to break out of the traps that keep you making unhealthy habits, get registered for my Break Free Retreat.

It’s a ladies only retreat (sorry gents).

Click here for more info and to register.