Why some people just look happy and some just don't smile? Why while we may have the same living conditions, one person seems happy and the other is not? And in addition, the happier person kinda does look more successful in life in general - relationships, money, career success? What's different between two similar people?

What if the difference is how we choose to generate happiness moment by moment? I say:

Want it? Generate it!

What if happy people just built a habit generating happiness?

So what mistakes do we do that prevent us from happiness and tips to generate happiness habits:

• Mistake 1. Ruminating in negative thoughts too long. Negative thoughts are good for us, for a short period of time. But when we take hours, days, weeks, even years, those thoughts become beliefs that don't serve us. Moreover, they underline our chronic stress condition.

  I say, transformation is not about a change. It's about a choice. One step at a time. Choose happiness and peace.

...

This month of May, our focus is on healthy weight,

 and it's the perfect time to start new, life-improving habits, and....get your body ready for the summer!

In the Wellness Vortex Habit Change Model, all 20 habits contribute to healthy weight.

But let's begin with a simple first step: Curiosity.

Use "curiosity glasses" 👓 to explore why you crave and eat certain foods, why you don't set your schedule to accommodate more movement, why you feel a certain way, why you cut on sleep and thus feel a lack of energy and crave sugary foods. Remember, curiosity has no judgment.

Wellness Vortex Life Principle: Replace judgment with curiosity.

The Problem

And I can talk about healthy habits all day long, and it may not make a difference if you don't take action.

The #1 Solution

So, let me nail it down to the most important thing:

DO NOT DO IT ALONE, ASK FOR HELP.

It took me years to hire a coach. And then I discovered the power of momentum. Guess what? I am still up and deep ...

Finding Your Happy Place: A Journey of Becoming, Not Just Getting

What if you could have everything you want? 

This powerful question sparks a fire in many of us, a yearning for a life filled with fulfillment, health, and deep connections. But before we chase that "everything," we need to take a step back and ask ourselves: Do we truly understand what we desire and why?

This blog post explores the idea that happiness isn't just about achieving a final destination, but about the journey of becoming who you want to be. It's a journey filled with self-discovery, continuous growth, and the creation of powerful systems that support your evolution.

The Misconceptions of Achievement

Many of us believe happiness comes from external validation – that bigger bank accounts, stronger relationships, or a perfect physique will finally make us content. However, this pursuit often leads to frustration. The truth is, the journey of becoming holds the key to lasting happiness.

It's not...

Happy Sunday, {{ first_name }}!

The Juggling Act: Priorities and a Struggle for Balance

In this huge world, it's easy to get trapped in a never-ending loop of to-dos and responsibilities. We get entangled with priorities, sometimes wondering how to prioritize them. We feel trapped, stuck, and want to find a way to do better.

On top of that, our health suffers. We neglect prioritizing self-care. Workouts get pushed to another day. Fast food becomes a convenient solution. We foster the habit of not eating on time, don't have time to cook or prep – the list goes on. Our health pays the price: overweight, stressed, and just surviving.

What If There Was a Solution?

What if you had a solution that fits your busy lifestyle? What if it gently reminded you of what's important? What if you took just a few minutes to reflect? What if you had a coach in your pocket?

A Time of Immense Challenge: My 2020

Back in 2020, I had one of the most difficult times of my life. COVID, personal lif...

I am often get asked how I stay in shape. It's true, I've never been overweight, but keeping a healthy weight requires mindful choices. Today, I want to share the 3 key pillars of my fitness routine that I also incorporate into my teaching.

Taking a Step Back: The Power of "Why"

Before diving in, it's important to acknowledge the mental aspect of fitness. Your "why" is your motivation, the reason you push yourself. Maybe it's keeping up with energetic kids, like mine! Whatever your reason, a strong "why" fuels your persistence and keeps you going.

Nutrition: You Are What You Eat

We've all heard it before – nutrition is 80% of the battle, especially for weight loss (we'll delve into common weight loss mistakes next month, stay tuned!). Eating healthy doesn't have to be complicated, but it does require making conscious choices.

The Three Pillars of My Fitness Routine (and Fitness for Life Flow)

My fitness approach is built on three main elements, which interestingly mirror the F...

Happy Earth Day! Today, let's celebrate the incredible planet that sustains us. It's the source of our air, water, and everything we need to thrive.

Thinking of Wellness in a New Light

Today's message takes a slightly different spin on wellness. Our well-being is deeply connected to the health of our planet. After all, our planet is our home, and a healthy home is essential for a healthy us!

Fun Tips for a Clean and Happy Home Environment

Here are some fun tips to keep your home environment clean and positive, inspired by a conversation with my friend and local realtor, Rockie Marvel.

Air:

• Breathe Easy: Swap harsh cleaners for non-toxic options to avoid harmful fumes. 
• Natural Air Purifiers: Consider houseplants like snake plants or peace lilies to improve air quality and add beauty. Benefits: fresh air, reduced allergies, and increased energy. 
• Embrace Sunlight: Open curtains and blinds during the day for natural light, which can boost mood and energy levels. 

Food:

• Pu
...

 I want to introduce you to my dear friend and colleague, Bob. We'll see how he's using functional fitness and bodybuilding within my program to achieve his fitness goals as a 73-year-old in extra-ordinary health conditions. 

"I'm a 73-year-old man who values functioning at my highest potential. A pillar of my mental and physical fitness regimen is working out with Nadya, which I have done for the past five years.

What I appreciate the most about her training is her philosophy of whole-body, functional fitness which exercises all muscle systems in all planes of motion. The balance of cardio and strength training, with body weight and dumbbells, makes each new exercise session interesting and challenging. All the variety leads to optimal muscle confusion, and occasional enjoyable cognitive confusion as my brain processes the movements I'm asking it to do.

This has been the best physical training I have experienced in my life. I'd highly recommend it to everyone, but particularly...

I want to share my fitness story: a story about overcoming self-doubt, embracing movement, and proving that it's truly never too late to start your fitness journey, or any journey for that matter.

 

Prefer to listen?

 

Believe it or not, I wasn't always the fitness enthusiast I am today. In fact, gym class was my least favorite subject in school. Running felt like torture, and let's not even mention sit-ups! I remember dragging my feet to class and feeling discouraged.

Fast forward to my 40s, and things hadn't changed much. Then, a friend invited me on a Wednesday morning run. I was hesitant – 5 kilometers seemed like an impossible feat! After each run, my hips were hurting – the kind of pain no one wants to feel.

One day at the gym, I saw a sign for "leg day" classes. Perfect, I thought! This was the turning point. For the first time, I learned proper form – how to run correctly, how to avoid injuries, and how to truly engage my muscles and use gravity to my advantage for move...

Ever feel like you're constantly on the go but not making much progress on your goals? We've all been there – we talk about our dreams, take some steps, but progress feels slow or nonexistent. We see others achieving incredible success, and it can be frustrating to feel stuck.

The secret to breaking through those plateaus often lies in a single action: the needle-mover.

This is one critical daily activity that significantly impacts your most important goal. It might not always be easy, but it moves the needle forward, even if your brain tries to talk you out of it!

Let's talk about some examples and see if you recognize yourself:

• You spend a lot of time on your phone and never get to the important stuff. (Needle-mover: Schedule focused work time in your calendar and stick to it!)
• You want to write a book but get overwhelmed by the idea of starting. (Needle-mover: Write just one page every day.)
• You struggle to lose weight because healthy food prep feels like a chore. (...

Why Do Some Succeed While Others Struggle? Finding Support on Your Solo Wellness Journey

We all crave happiness. It's a fundamental human desire. We chase it through countless efforts, yet some of us reach that blissful state seemingly easier than others. Why the disparity? A few weeks ago, we discussed the importance of taking action, but today, I want to highlight the crucial role of support in your journey, especially at the beginning. I describe this point in "My Power Journal".

If you'd rather watch, here is an 11-min video I recorded in 2022

Studies show that our success rate doubles when we have others cheering us on.

So, let's see if any of this resonates with you (remember, no judgment, just curiosity).

Where Do You Find Yourself?

Scenario 1: You dream of starting your wellness journey, but before you even begin, your spouse throws cold water on it. Sarcastic comments, doubts about your past "failures" – all drain your motivation before you even take the first s...