Live Fit

Learn the power of food and movement - in a way that fits your life! Visit
http://livefitnorthwest.

LiveFit was born out of the desire to help people refocus on their health. Whether you want to hone new skills, try something new, or just get back into fitness and clean eating, LiveFit can help. Our comfortable atmosphere puts the fun back into working out, and we’re here to help you along every step of the way. We offer several different styles of fitness training to help find one that is right for you. Our background is CrossFit™ and Shasonta has found that this deepened her understanding of the physical condition and has provided the base of “fun” in every workout. We offer personal training, small group training, and food coaching. All are a part of our holistic approach to help you live better, and make healthier choices in your life. By helping you set goals and giving you the tools you need to reach them, we will help you Live Fit, both in and out of the gym. We believe that by taking a holistic approach to your health, you can lead a happier, healthier, and more productive life. We will show you how to make small changes that have big impacts through movement, food, and laughter. Our team will show you how easy it is to make a change right now.

08/15/2023

Hi all! Question- does anyone use meal prep services? Paleo/whole 30/AIP? If so please share companies below.

Thanks!

10/12/2021

When we want to change something, it can be hard. We’ve been in our current mode for so long that to entertain something new is a lot of work.

Today the power went out at our house unexpectedly. My husband is trying to leave for work, frazzled, and I was thinking about how we get used to our routines: get up, get dressed (in light), make coffee, heat coffee up, heat water up, make toast…all of which require electricity. When that goes away, we sometime are left flailing.

I relate this to habit change. When we are trying to change a habit it can be hard because we have to undo what we’ve been doing for a long time. This is why many of us give up-it’s tough in our busy day-to-day lives. But it can be done.

Bringing awareness to the difficulty is one of the first steps. What do you want to change? Change is good-sometimes difficult. But on the other side of your hard work? Success.

If you need help and accountability, ask your inner circle, ask a coach.

Change can be hard. But it also can be an amazing learning experience. You can do this.

10/05/2021

We all have gadgets. Gadgets that tell us our heart rate, whether or not we should push our workouts, how well we slept, telling us to move if we've been sitting too long, etc.

Technology is great for many reasons - but one thing that I've noticed with myself is that I depend too much on my tech to tell me something that I feel instinctively I should know.

This is where self-awareness comes in. Is your technology taking away from your self-awareness? For example, I should know when to push or not during a workout. I should be confident in that awareness. I should know when I am hungry (and not just bored), how I slept, when I am foggy and need more water.

I will continue to use my tech, but I also balance that with taking breaks from it. I do a self-check-in - where am I mentally, how did I sleep, how do I want to push myself during the workout, and what foods my body needs today.

Try it, and let me know how it goes in the comments below.

09/20/2021

I had the great honor of watching my friend of 32 years complete her first Ironman. She trained for two years through many events - deaths, a car accident, thyroid surgery, broken foot, pandemic...you name it. Yet, she stuck with it, healed, trained, and completed the Ironman in Madison, WI. That is 140.3 miles of continuous movement for hours and hours.

I chatted with her today, and she was getting on herself for not getting a better time. WHAT?! She knows in her heart that she accomplished something not many do - and persevered through even more - to become an Ironman. Her head was getting in the way.

Our heads can go opposite of our hearts, and we tend to listen to it. We must hold on to our accomplishments, no matter how big or how small. Those successes give us momentum, and even more successes come because of it.

We don't have more successes when we continue to beat ourselves up over things in the past. We can't change it - let's not live there.

To my girlfriend, my oldest and dearest friend - and everyone else in the world, beating yourself up for something you cannot change - stop. Instead, remember what you just did - relish in that success and ask yourself how you will use it to fuel your next habit, goal, event, speech, project, whatever it is.

09/07/2021

The seasons are changing, and we are into fall! Who actually wants to hear that?! HA! For my summer-lovers out there, yep, it's here. Kids are back in school, coffee shops have pumpkin spice lattes (GOOD GRIEF), and Halloween costumes are out. In some places, holiday decorations are out ( ).

In this time of change, what are you doing to care for yourself? In this time of covid, what are you doing to ensure you are your best for you and your families?

Taking care of yourself is not fluff. Nope - everyone out there needs this in their lives. It can look different for everyone. Here are some ideas:
🔹Moving - walks, jogs, something lower intensity
🔹Meditation
🔹Reading in your favorite chair with no interruptions
🔹Sitting on your porch staring into space
🔹Listening to an uplifting podcast
🔹Friend time
🔹Bubble bath
🔹Long, hot shower (or cold, you get crazy)

Share in the comments below how you take care of yourself.

08/30/2021

I've been thinking about habits lately. How to add one in, keep it going, or evaluate what's not been working (and why) and maybe switch it around.

We want to add new habits into our lives because they will be good for us. Adding in exercise, more vegetables, self-care, more time with loved ones and friends, etc. The habits fill our buckets in some way.

But how do we make them stick?

I want to change up my nighttime routine a bit by adding 10 minutes of yoga and another 10 minutes of meditation to my routine, instead of watching TV then zooming to bed. How am I going to set myself up for success?

Here's my plan:
1. Look at why I want to do these two things: I know I will sleep better, and sleep is very important to my health.
2. Look at what I currently do, what I won't give up, what can move off the plate. I will watch less tv in the evenings and not read in bed to add this habit in.
3. Talk to my spouse. He is my biggest support - as long as he knows I'm doing this, he will help keep me on track, and possibly even join in.
4. Anchor to another habit I do at night: right after I brush my teeth, I will do 10 minutes of yoga and 10 minutes of meditation.
5. Visualize the details of the entire process. I see the entire process from start to finish, and I also feel what it will feel like when I execute my new habit.
6. Test run! I did my new routine for the first time last night and it felt great last night and this morning. Do I feel my sleep was better? Yes.

How do you add a new habit in? How do you make it stick? Share in the comments below.

08/23/2021

Wins and Lessons.

We live in a world that preaches wins and losses. Whether it's sports, not making our sales numbers, or being late to pick up the kids, if we aren't doing it 'right' we are wrong.

What if we opened ourselves up to wins and lessons vs. wins and losses? If we can learn from any situation - whether we are crushing it or not - I am here to share you are winning.

08/11/2021

Sleep.

When was the last time you had a GOOD night's sleep? What constitutes a good night's sleep in your book? For me, it starts before I actually go to bed:
💤No tech/tv for an hour before
💤Meditate
💤Get in bed, then "fall asleep" breathing exercises
💤No crazy dreams
💤No getting up to go to the bathroom
💤Sleep until my body's natural clock wakes me (around sunrise)
💤Length? 6.5-7.5 hours

Does this happen every night? Nope. Here's what typically happens:
😴No phone for an hour before bed.
😴Still watching TV up until I leave the living room.
😴Read in bed.
😴Fall asleep with reading glasses on, book on the chest.
😴Husband comes in, I wake up as he's taking off my glasses, fall back asleep.
😴Start stirring around 3:30 am, dog gets on the bed thinking it's time to go out.
😴Get up anywhere from 4:30-5:15.

I.e. "life."

What I've learned over the last 11+ years is that sleep is imperative for me to think clearly, enjoy working out, and be 100% present for my relationships and clients. So I want to do everything in my power to make sure that I get the sleep that I need.

Back to my original question: when was the last time you got a good night's sleep?

08/09/2021

We just had guests in for the first time since the pandemic began. Our home was full of people, and it was a fantastic feeling.

Because we haven't seen our friends in so long, it was one big day's long celebration. When I say celebrate, I get off my diet; I drink more, I eat things I don't normally, don’t sleep, etc.

The point of this post is to say that I'm not going to beat myself up for having a good time. I absolutely feel my body's state, and I know what I need to do to get back on track.

Many of us don't know what to do to get back on track. So here are a few things to help you:

1) Start with food. The more colorful veggeis in your diet, the more nutrients you're getting. Aim for half a plate at each meal.
2) Get moving. Get up from your desk and take a 5-minute walk around the office or even outside if you can. Lay your clothes out before you leave in the morning, so you're ready to hit it when you get home from work. Just a little movement each day will build.
3) Water, water, water. Start your morning with a glass of water. Place it out the night before, right in front of your coffee pot, so that's what you drink right away before you go for your coffee.
4) Be kind to yourself and don't get on the scale. It's not necessary. Give yourself a week to reset.

Have more ideas to get back on track? Share in the comments below!

mondaycoachingminute

08/02/2021

Anxious is how NO ONE wants to wake up on a Monday morning, but I did just that - I woke up thinking about all of the things I have to get done in a condensed week. My day started at 4:30 this morning. Lots of time to get myself all wound up about the endless list of to-dos.

Once I realized what was happening - the physical response to my stress - jaw clenching, not focusing on my walk, mind racing, head pounding (from the jaw clenching) - I stopped, took a few deep breaths, and made the commitment to myself to sit for a few minutes to reset myself.

After I did that, my head was clear enough to make a priority list, grab a cup of coffee, and hit it with a new sense of excitement and vigor. Stopping and breathing - for just a few minutes - can help tremendously.

Try it this week - let me know how it goes.

07/26/2021

Do you catch yourself saying: I need to do XYZ vs. I WANT to do XYZ? How many times a day are you "needing" to do something, say something, forget something, or remember something? Are these needs actually yours or someone else's (comparing yourself)?

Some needs are easier to nail down. You need a place to live, clothes to wear, and enough food and water to maintain your health—these are the elemental things you need to survive. They're indispensable. You can argue that everything else is not imperative, but this is where the lines start to blur.

According to Merriam Webster, one definition of need is 'necessary duty or obligation.' So what do we feel obligated to do that doesn't necessarily leave us the time to get to our wants?

Back to Merriam Webster, one definition of want is to have a strong desire for. So what do you have a strong desire for that you are not giving yourself right now?

We need to do many things - we all have responsibilities and need to make sure things are done/progressed to keep our jobs, relationships, and houses moving forward cohesively. Our wants can help balance us and everything we have going on in life.

Homework: I want you to track how often you say 'need' this week. When you notice yourself saying 'need,' ask yourself where it's coming from. Let me know your thoughts in the comments below.

07/15/2021

Let's talk about the next piece in setting goals - making them attainable.

We've touched on connecting our goals to our vision/why then we hit specific and measurable. Now let's touch on attainable.

We want to achieve our goals - but we don't want them so easy that there's no challenge or growth. We also don't want our goals so difficult that we just toss in the towel.

When we achieve our goals, that gives us a win, which then leads to momentum and desire for wanting to do more.

By setting goals that are challenging yet attainable, we hit that balance that we need.

Share your thoughts in the comments below.

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Bellingham, WA

Telephone

+13609276942

Website

http://livefitnorthwest.com/

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