I am excited to challenge you to focus on your health for a full 31 days. The key to this challenge: Creating Healthy Habits. Creating healthy habits are easier when intentional goals are combined with accountability and support. I will be giving you a printable journal page and asking you to check in daily in a text group.
Space is limited and you must be committed to checking in daily.
Each day you will a routine that create healthy habits. At the end of each day you will check in to the text group by taking a screen shot of your macros, including your water and listing your workout. The Challenge starts on December 1st
Commit to 3 simple lifestyle changes from Dec 1 to Dec 31th.
1. Make water your main beverage.
2. Eat as CLEAN as possible. – You can’t exercise away a bad diet.
3. Workout for at least 30 minutes a day at least 5 days a week.
This is not a weight loss competition. There are no comparisons, winners or losers. This is you creating healthy habits and being able to have a place to start. Test or measurements should be taken between November 29th and December 3rd.
Appointments can be set up for body composition testing or measurements. Measurements or photos can also be done home if that is more convenient or comfortable.
*Decrease chance of postpartum depression *Return to pre-pregnancy weight faster
*Re-establish proper posture, alignment and muscle balance
*Build strength for holding infant
*Reduce aches and pains
*Increase self-esteem and give back a sense of control
*Prevent Pelvic Organ Prolapse
*Diastasis Recti (separation of the abdominal wall)
*Urinary Incontinence *Pelvic Organ Prolapse
*Pelvic Girdle Pains like: Symphysis Pubis Dysfunction, Sacroiliac Joint Dysfunction, Sciatica, Disc Herniation, Piriformis Syndrome, and more
*Lower back pain
*Upper trapezius “neck” tension from breastfeeding
*Other aches and pains from musculoskeletal imbalances
*Core Training - Inner Core activations involving the Diaphragm, Pelvic Floor, and Transverse Abdominis, specific for your needs - not everyone benefits from the same exercises!
*Functional Fitness - Strength-promoting exercises are centered upon the primal movement patterns. I will train you for the movements you need for life and as a new mom, not just haphazard exercise selections.
Most of us work harder in the presence of others. Having me by your side can provide the encouragement, energy and motivation you need to jumpstart your routine. I can also help you set goals, create a plan to accomplish them and celebrate the day you reach them.
Do you find it difficult to stick with a program or habit? I will hold you accountable and help you overcome all the excuses you might use to avoid your commitment to exercise and healthy lifestyle choices.
Believe it or not, exercise can be enjoyable. I can get you out of your stale exercise routine and design a program that challenges you, introduces you to new exercises, adds variability to your exercise routine, and makes working out more enjoyable–the way it should be!
Diets don't work. A DIET won't fix your problems. Until we take responsibility for our thoughts, we will never be able to make the decisions and be consistent with the changes to transform our lives. Focusing on having the right mindset to lose weight is the key to making long-term decisions that will sustain transformation and help build a new life.
Commit to transforming your life by caring for yourself. You must make yourself your priority because if you don’t, who will? It may be particularly difficult for mothers who always put taking care of their family above themself. The idea is that if you don’t take care of yourself first, you will not be able to take better care of your family or others.
Stop depriving yourself.
Stop trying to do everything perfectly.
Stop viewing food as bad or good.
Stop thinking there is an “end.”
Stop waiting to live.
Dieting is not the solution. The solution lies inside of you. Stop counting calories and over exercising – It’s time to ditch the diet mindset and transforming your mentality toward weight loss!
What clients are saying...
"I have worked out more consistently and with purpose" - SH
"I have watched my sugar intake and been more active..." - TE
"My self-confidence (has improved)...this group has filled my cup." - SB
"My awareness of what I'm putting in my mouth (has improved) I've also done a couple fitness classes that I would not have tried had it no been for you." - CS
"I'm having a ton of lightbulb moments" - RH
"It's good to be reminded of the good habits I know, but don't always practice." - HY
I can't stress enough how much Becca Murphy will kick the stress right out of you!!! It's not always about the gym and pumping the iron, it goes much further than that. Becca will push you to the next level and help you succeed! She can help you organize your life goals to keep you motivated to go to the gym. She can even hold you accountable about eating healthy and cooking light. Hence the name, Beyond Personal Training, it's a life style change! I highly recommend Becca, she will change your life!!! - JA
Appointment location to be determined and decided by client and coach after initial appointment is made.