accountability

Three Tips for Staying on Track

I love to share strategies that will help you become a healthier version of yourself! There is no one-size-fits-all approach to health and fitness; instead, I think it's best to collect different approaches and solutions and try them on so that you can complete your Study of One and find the best tools that suit your life and your current goals.

Here are some of my favorite tools that I use to stay on track:

1. Automate

Automating your life means you’re setting up systems to make healthy choices and avoid unhealthy choices without having to think about it too hard. It makes the choices automatic.

Is willpower subjective per person or do we all have a set amount of willpower per day and then it resets?  I like the second one.  The idea is if you go through the day and are constantly saying, “No. No, I’m not going to eat that” then by the end of the day you can feel worn down and then give into temptation.  But if you can automate a lot of your decisions throughout the day so you don’t have to use your willpower muscle to say no to things, then it allows you to have extra willpower at the end of the day so you don’t give in to temptation because you’re tired.

Here’s an example: I keep my kitchen automated.  I don’t buy things to keep in my kitchen that are going to tempt me.  I mean, I love, LOVE potato chips but I don't buy potato chips because then I would be tempted to eat the whole bag. If I can avoid buying them in the store, then I don’t have to use my willpower muscles later when I’m at home.  When I’m cooking in the kitchen, it’s easy to find a healthy option and it’s difficult to find an unhealthy option because I just don't buy things that will tempt me.  Also, we don’t keep ice cream in the freezer because my husband is magnetized to it!  It’s just another thing that he doesn’t have to use his willpower muscle on.

Another example of automating is if you are trying to create the habit of getting up early to work out, you could lay out your clothes the night before.  Also, set lots of alarms on your phone.  Finally, make the evening before a routine so you have the mindset of getting up early the next day to workout.  Make it easy on yourself! Automate everything you can so you can save your willpower! 

2. Accountability

This has been huge in my love for fitness and business!  I got started in fitness by joining something called an accountability group.  Every night I checked in with my points for the day based on a system that my coach created.  That system transformed my life!  It gave me things to strive for each day that I didn’t even know I was supposed to be striving for.  It taught me a lot about clean eating, and it held me to a different standard than I would have held for myself.  And that’s what I do for my clients as well. I coach them through my programs, and I keep them accountable by requiring a check-in from them each night. The clients that check-in daily have more success than those that don’t. Accountability works!

Another way to be held accountable is to get a workout partner.  I love to meet my friends for early morning workouts. It forces me to get out of bed because I don't want them to be waiting for me at the gym by themselves! If you can connect your goals with another person it is so helpful because then you don’t want to let someone down.  Also, if you can set a time to meet early in the morning, it’s great because then it’s too early to call and cancel.  If it’s in the evening, you have all day to cancel.  And that happens, but if you plan to meet in the morning it is almost too late to cancel.

3. Make a Plan

Having a plan for anything in life makes you more successful.  Having a plan is huge!  So when I go to the weight room, I have a plan.  I don’t just walk around and grab things.  I know exactly what I’m going to do.  I have a plan for my workouts each week.  Usually some time over the weekend I plan the week out, and I do it in a way to balance the different types of workouts I like to do: weight training, mind body, cardio.  Fitness doesn’t just happen.  I have to schedule it.

Also, have a plan for meals each week.  Now, I’m not a good meal prepper.  I’m not the person to make all of the week's meals made on Sunday, but I do have a written plan for what we’re going to eat.  If I don’t do that then I don’t have a good grocery list.  If we don’t have a good grocery list then we end up throwing things together or eating out more.

Another example for having a plan is carb cycling.  I love this program because it gives me a focus for each day.  Is it a low carb day or a high carb day?  If it’s a low carb day, I’m having low carbs and no fruit.  I eat veggies, protein, and high fats.  If it’s a high carb day, I’m going to be scheduling a higher intensity work out, and I know I need to have some healthy carbs in my day like oats, quinoa, rice, or sweet potato with some protein and my veggies.  It gives me something to focus on, and having something to focus on is really helpful.

Automate what you can, find accountability, and make a plan!!  These three tools are vital for success in achieving your health and fitness goals!

Programming FAQs

Hi! Happy Almost Summer :) Today, I wanted to lay out some of the differences between two of my fitness programs, so that you can determine which of these aligns the most closely with your goals.

4-Week Slim Down

Let's start with the program that is based off of the formula that changed my life in terms of health and wellness: the 4-Week Slim Down. This program teaches the 80/20 rule to eating, which means that we strive to eat clean and healthy 80% of the time and relax 20% of the time. We carefully plan our treats so that we can enjoy them guilt free. This type of eating is sustainable FOREVER and is a great place to start when beginning, or getting back into, your fitness journey. 

In the 4WSD, I will also be giving you daily workouts that are a mix of strength training and cardio, as well as some mind and body workouts for rest days. You will be given my cookbook, which contains recipes for breakfast, lunch, dinner, and snacks. We will work on creating a meal plan that works for you and your family. 

In addition to the workouts, the recipes, and the strategy, I will be available each day to keep you accountable to your goals via a private Facebook group. This accountability is KEY to achieving your goals. 

I think the 4WSD is a great program for anyone who wants some extra support and accountability with their health and fitness, but I think it's PERFECT for those people who don't know where to start. It will create a solid foundation that you can build on as you reach your goals.

The next round of the 4-Week Slim Down starts on Monday, May 22nd and it is on Summer Sale for $99. That price includes everything listed above.    

Click here to get registered :) 


Carb Cycling and Intermittent Fasting 101

The second program that I offer on a regular basis is called Carb Cycling and Intermittent Fasting 101. It is a 3-week program that teaches you how to use carbs for GAINS, including improved muscle tone, fat loss, and increased energy. We alternate between days of high fats/low carbs and higher carbs lower fats to keep our metabolisms operating at a high fat-burning level. 

We also add intermittent fasting into week 2 for an amazing combination full of many health benefits, including better sleep, healing of the gut, regulation of hormones and mood improvement. The ladies in my current carb cycling/intermittent fasting group are LOVING how their clothes fit and how they feel, and we are only two weeks in!

This program is also for everyone, but clients who will be most successful at it already have a good fitness routine going. They have a baseline of fitness and want to tighten up some areas in their routine. 

Included in this program is the  manual, meal ideas and suggestions, two live trainings, and daily accountability and support. The next round of this program will begin on June 19th.

Click here to get registered :)


I also offer 1-on-1 coaching if you are looking for more of a personalized approach to your fitness goals. Click here to register for that service.

 

I want to help YOU reach your health and fitness goals so that you feel more confident in your skin! If you have questions for me regarding your goals and how we can best reach them, please email me at katie@harlancoaching.com.

Navigating Gatherings without Undoing Progress

Gatherings with friends and family are some of life's greatest blessings! They are a time to enjoy great company, great conversation, and most of the time, great food. But can we still enjoy parties and

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get-togethers and STILL stay on track with our health and fitness goals?

Yes, absolutely we can, and we MUST

. Because life is just too short to spend much time worrying about getting off-track while you're with friends and family at special events. I have some ways to set yourself up for success when going to a socialevent, while still staying on par with your fitness and health goals. Let's dive in!

  1. When you have an event planned (a birthday party, the Superbowl, a day of shopping and wine drinking with friends, etc.), be SURE to get your workout in ahead of time. Many events serve alcohol and if you have a drink, you will find exercising later nearly impossible! It's just too hard to get motivated after being super relaxed. So plan for success and get that workout done BEFORE your event. This goes for vacations, too. Get your workout in early so that you don't have to think about it for the rest of the day! That calorie burn will work for you all day long, even when you're having a cocktail by the pool, or a cupcake at a birthday party.
  2. If you're going to a gathering where everyone is asked to bring food, this is your chance to bring a healthy dish to share!  I think of this as my time to shine and show my friends and family that healthy can be delicious 😃 I make sure to bring a tried and true favorite clean recipe, like my Shakeology cookies, clean Buffalo Chicken Dip, or my Fiesta Dip. Not only does this encourage my loved ones to eat a bit healthier, but it helps ME because I know that there is going to be at least one dish that I can enjoy guilt-free at the party.

Fiesta Dip:

16 oz Greek yogurt

packet of Fiesta ranch seasoning

small can diced black olives

small can diced chiles

1/2 cup colby jack shredded cheese

Mix together and serve with blue tortilla chips and veggies

  1. Bring your own water and drink up before the event. I find that if I don't bring my own water to events, I sometimes find myself not being able to easily get water and then I end up drinking something I wouldn't normally choose. When I come with a water bottle in hand then I know I have a great option throughout the event. And don't forget to stay hydrated leading up to your gathering. Being hydrated helps keep you feeling full so you won't overeat, AND if you end up having a few drinks, it can help you avoid a nasty hangover later. Plus, I always find that if I'm holding a water, I have fewer hands to hold a huge plate of food!
  2. Your mental game is super important for navigating social events when it comes to food. Think of the event/gathering/party as one spot in your day. When it's over, it's over. There is no need to get off track BEFORE the event, and there is no need to go crazy AFTER the event. It's one part of your day. You might have some treats while you're there, but it does not needto leak into the rest of your day. The same goes for vacation. Pick a meal when you will allow yourself some fun treats, but then isolate them to that meal. One treat meal won't cause you to lose progress with your goals, but a whole week of treats will!
  3. Know your triggers and avoid them like the plague! Ha! For example, if I have a pop at a party I crave fast food. And the sugar in pop makes me crave more sugar. And before you know it, that stupid pop just cost me 800 calories in foods that provide no nutritional value. Oops! My husband's trigger is ice cream. Once he starts eating it, it's hard for him to stop. So he avoids ice cream as much as possible. Being aware of your triggers gives you the power to avoid them and make better choices.

Guys, I want you to enjoy family gatherings without stressing over the choices you'll need to make. With a little preparation and practice, you will be able to find that social events don't have to ruin your progress, and can actually fit into your healthy lifestyle easily 😃

Find your BALANCE

Create a LIFESTYLE full of health, fitness, and BALANCE

During my four years as an online health and fitness coach I've tried a lot of different approaches to healthy living. Through trial and error, I've discovered what my favorite strategies are and these are the ones I share with my clients. My approach is one of balance and simplicity so that we can sustain this lifestyle longterm. It has worked for me, and it has worked for 100's of my clients, as well.

When I work with clients, I teach how to eat clean and exercise in a way that will get them results. If you follow my lead, there is NO WAY you won't achieve results! But the thing I am most proud of when it comes to coaching clients is how I weave my love for treat meals and rest days into my program so that we can find that balance between being on point with our nutrition, while also being about to relax the reins a bit and enjoy wine, chocolate, and the occasional donut!

Another way I have created balance in my health and fitness is by bringing my family with me. I see so many people trying to get healthy on their own and it breaks my heart. Not only does having a partner or a coach help immensely in achieving your goals, but so does getting your family on board. And I have strategies for doing this, as well.

Registration is NOW OPEN for my 4-Week Slim Down Program, where I will help you lose weight and inches, create a balanced approach to nutrition and fitness, and bring your family along, too! I'm only taking 25 clients for this program!

Feeling and looking your best doesn't mean you have to give up every food you love and exercise for 2 hours a day. I promise. Take my hand and let me lead you to a healthy lifestyle you can be proud of AND enjoy!

XO,

Katie

P.S. If you bring a friend with you, ask me how you can save 50% off of your registration fee!

Does this sound like you?

I got a really special text yesterday and I want to share it because I think it will resonate with a lot of people, especially moms. "I just have to tell you that every year I pray and ask God for a word to focus on throughout my year. This year I got the word 'balance'. Then I signed up for coaching with you and keep hearing you say the word. Coincidence?! I'm accepting it as serendipitous and I'm excited for how much balance I've found in my life just in the past week! Excited for more! And thanks for your help in getting me to a more balanced place in my life in regards to health, nutrition, fitness, and overall wellness!"

Wow! Messages like this are simply the best.

I strive to live a balanced life, and it's a fundamental part of my coaching as well. I want my clients to be able to rock a swimsuit, feel their absolute best, look forward to healthy foods and exercise, and also be able to enjoy a piece of cake at a birthday party. Because life was meant to be LIVED and ENJOYED, and if you get super fit and healthy but cannot enjoy a piece of birthday cake once in awhile, well, that seems sad. And if cake isn't your thing, how about ice cream? My point is that balance trumps perfection, and that's what I teach my clients as well.

balance


If you are looking for more balance in your life, I can help you, too! Click this link for more information about my Family Wellness Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, email me  so we can set some goals for you!

XO,

Katie

Client Spotlight: Katy

client spotlightNot all of my clients are named Katy!  But this one is!!! Hahaha! I find that reading the success of others is a BIG motivator, wouldn't you agree? So I'm passing along another great story from another great Katy!

Katy approached me about helping her with some fitness goals she had a few months ago, and she was a bit apprehensive at first. But after one round, she is really sailing and honestly doesn't need me any more! Katy has created real habits in her life and found a love of fitness and nutrition in doing so. Read more about her results:

"So far on this journey I've done 3 rounds of the 21 Day Fix and I'm starting the last week of my first round of 21 Day Fix Extreme. I'm so happy and proud to report that I've lost about 15 pounds and 8.5 inches. I'm so glad I contacted Katie about starting these programs and making lifestyle changes because it's the first time I've seen results compared to other things I've tried in the past.

Katie's tips and coaching have helped healthy habits become a part of my daily life, not just something I do every once in a while. I love being part of her accountability groups. Having a daily goal that I'm going to report on helps motivate me to stay on track."

I can't wait to see Katy rock her summer wardrobe once the tundra thaws!


For the past 3.5 years I have offered monthly accountability groups to my clients, just like Katy spoke about above. You choose a program to work through and I coach you through it, cheer you on, and help when you need to troubleshoot.  If you are interested in joining a group just like Katy, please respond to this email and we can get you started!Another option I have for helping you reach your goals is by coaching you through a brand new program I have created based on what has worked to get me and my family in the best shape of our lives, Family Wellness: Simplified. This program has 5 more openings and we begin on Monday, January 9th! Click here to learn more about it.

Let's make this your healthiest year yet!
Katie

Gift Ideas for the Fitness Lovers

I was a guest on Q 96 this morning. We talked all about the perfect gifts for the fitness fanatic in your life. Check out the video below and then comment here or go to Facebook and tell me what your must-have fitness gift is this holiday!  

Homemade, healthy holiday gifts

Now is the time of the year that we spend time in the kitchen making goodies, this year I decided to make healthy holiday gifts. What are you making this year? Share below or let me know on my Facebook page.  

Tips for the Busy Mom to Get Her Workout in

Busy mom are you struggling to find time to get your workout in? Everyone is busy so it is important to plan when you can squeeze your daily sweat session in your day. Watch the video for tips to build your willpower muscle. Don't forget to connect with me on Facebook!

Have you ever said these things?

Have you ever said these things?I'm going to challenge 4 common complaints about making a lifestyle change. Oh, and my kids throw a fit in the middle! Connect with me on Facebook!

 

What -- Can you believe this about peas?

Um, do you use the containers to track your portions? I thought I found the solution to that pesky green container. Watch this video and share your thoughts on Facebook.

Yoga Program Results

Here are my results from this amazing on-demand 3-week yoga program. All I needed to complete this program was a yoga meat. How amazing is that? Want to learn more about this program? Contact me on  Facebook.

 

How to Enjoy Holiday Treats without the Guilt

I recently had a client as me, "how do you enjoy the holidays and also treat yourself with the holiday goodies?" My answer is balance! You should be able to enjoy some of your favorite treats but, not all of the cookies in the jar.

I teach my clients the 80/20 to eat clean and healthy meals and food. This allows you to eat and enjoy foods without feeling constricted.

Drop me a message or, find me on Facebook 

What is an Accountability Group?

So, you have heard me talk about accountability groups, but you aren't sure if they are for you? This video explains how accountability groups are for everyone! Want more information? Connect with me on Facebook!

Time Management

Yes, we all struggle with this. It doesn't matter if you are a stay at home mom, a working mom, a fitness coach, or a teacher, we all struggle with managing our time. Here are my time management to be successful!

Don't forget to connect with me on Facebook.

Whats Next? Find out my plan!

I've been working out with friends and family since finishing Insanity Max, but, I am also starting a 3-week yoga retreat! Join me in on Facebook and follow along!

I Chose a Meat Stick? What?

I am all about those donuts- they are my jam! But, living a balanced lifestyle means that you can not over indulge. Find out why I chose a meatstick! Don't forget to follow me on Facebook!

My Results from Insanity Max

Here are my results from the past two months from using Insanity Max -- all the reasons I decided to use this program and how it was beneficial for me! Don't forget to connect with me on Facebook!