I often get asked how I maintain a healthy weight, and it's definitely a result of conscious choices across various aspects of my life. Today, I want to pull back the curtain and share the key pillars of my personal routine – the same principles I weave into my teaching to help you find what works best for you.

Taking a Step Back: The Power of "Why" & Curiosity

Before we dive into the "how," let's touch on the "why." Your motivation is the engine that drives your consistency. Whether it's keeping up with energetic kids (like mine!), improving your health, or simply feeling good in your own skin, identifying your "why" is the crucial first step. In fact, seeking clarity on my "why" has become one of my own Wellness Vortex non-negotiable habits. But even more foundational is Curiosity. For me, curiosity is my top non-negotiable habit; it's the bedrock for everything I explore and learn in wellness. It fuels my understanding and my ability to adapt and grow.

Nutrition: The Foun...

Let me share a little secret: I wasn't always a fitness enthusiast. In fact, back in school, I was pretty much last pick for any team. Fitness was not my strong suit. But somewhere along the way, I discovered the power of consistent movement and how it transforms not just your body, but your entire life. That's why I'm passionate about sharing these "Active Edition" non-negotiable habits with you.

Let's dive into the "Active Edition" of our non-negotiable habits: fitness.

Many of us believe fitness equals grueling workouts and rigid routines. But what if I told you we've been approaching it all wrong? What if true fitness is about building a lifestyle of consistent activity, not just structured exercise?

Today, I want to challenge you to rethink your approach to movement. It's not about forcing yourself into the gym; it's about integrating simple, sustainable habits into your daily life.

Here's the foundation of your non-negotiable active habits:

• 1) Move More (The Non-N...

 Your heart is a muscle. Do your reps to build strength.

Let's talk about three rounds we all have to do to keep our hearts strong.

As a wellness and fitness coach who teaches mindset, nutrition, and fitness, I believe and teach that you must start with your own love for yourself before you nurture relationships with others. So, let's build two sessions: Session one is love through self-care. Session two is love through relationships with others.

Session one: Love through self-care.

We will have three rounds with fun sets! Let's go!

Round 1. Mindfulness. Love yourself.

• Set 1. Morning Mirror Exercise: Look at yourself in the mirror and say, "I love you," ten times. Give grace to yourself if it feels hard at the beginning.
• Set 2. Afternoon Calm: Quiet your mind throughout the day. Practice mindful awareness of your senses (sight, sound, touch, smell, taste). In the upcoming members training on February 28th, 3:30 PM CST, we will be covering these essential tools. 
• Set 3. Eve...

 The way we carry ourselves speaks volumes before we even utter a word. Our posture is not just about how we look; it's a significant part of our non-verbal communication, influencing how confident, competent, and positive we appear to others.

Here are 7 essential tips drawn from expert advice on mastering your posture, each designed to enhance your personal and professional development.

1. Understand the Importance of Proper Posture:

Recognizing the crucial role posture plays in our lives is the first step. It's more than aesthetics; it's about how we present ourselves to the world. Good posture is aligned with confidence and positivity, affecting both our self-perception and how others perceive us.

2. Leverage First Impressions:

Your posture is a key player in the kind of first impression you leave. As soon as you step into a room, your posture is silently communicating your confidence and positivity. This makes mastering good posture essential for impactful non-verbal commu...

By mastering proper posture and functional movement, you'll unlock a world of potential: increased strength, heightened body awareness, and newfound confidence.

These are the two most important non-negotiable habits of the fitness & movement pillar of health for a healthy and fit lifestyle.

 

Stop wasting money on gym memberships!

The fitness industry has misled us into believing that hitting the gym is the only path to wellness. Our ancestors were fit without gyms! They moved naturally through daily activities like hunting, gathering, and gardening. Read "The Blue Zones of Happiness" book. While some of these activities are still relevant, others aren't so much.

What can we do?

 

The Solution: Back to Basics!

Before diving into intense workouts, focus on building a strong foundation. These are the levels of developing movement as a habitual way of being vs. just a desired behavior we keep talking about it.

 

Hierarchy of Conscious Fitness:

Step 1. Move more: Cultivate cu...

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...

In Friends in Health group, I recently asked about the biggest struggles with fitness. The overwhelming response? "Consistency and scheduling it in."

We all know exercise makes us feel better, healthier, and happier. So why isn't it a non-negotiable part of our lives?

Here's the thing: we might be focusing on the wrong thing.

We immediately think of "formal fitness": scheduling gym time, driving there, working out – the classic image.

But what if I told you that if you haven't found consistency with formal fitness yet, it's because you've got it flipped?

Baby Steps: Awareness and Movement

Instead, begin with awareness and intentional movement. Simply by moving more throughout your day, you're on the right track.

Here are some ideas:

• Park farther away and walk.
• Take the longer route to the bathroom.
• Use a standing desk (if possible).
• Do "microwave circles" while waiting for your food.
• Click here for more ideas about how to get your daily step goal.

Mast...

 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...