Transformational Coaching with Susan

MyEandW-wheelMy aspiration for creating a 12 Week Transformational Coaching program is to provide a guide that can help you start a new point of view towards your health and wellness. It all starts with learning about you using the My Exercise and Wellness Wheel. For as little as $25 a week you can start a life of satisfaction and happiness. There are plenty of ways to start a happier more desired life. I have learned to live a fuller life by trusting myself first. We are all interconnected and learn similarly. I started by trusting myself and by connecting with my body through exercise and mindful awareness I have awaken my potential.

Allow me to help you discover the goodness and beauty in you!

How does it work?

We set up an appointment to talk online or in person. I explain the My Exercise and Wellness Wheel and how you fit in that wheel. If there is something where I can help you or if there is an area outside of my expertise then I recommend a specialist for you.

What do I get out of it?

You will receive SMART goals with an exercise guide with the following:

  1. Physical activity exercises to improve many areas of your health:
    1. Strength Training
    2. Aerobic Exercise
    3. Flexibility
    4. Weight Loss
    5. Stress Management and Relaxation
  2. Five minute mindful exercises to help you focus
  3. Guidelines for proper eating habits
  4. Specific, Measurable, Attainable, Relevant and Time-bound goals
  5. A set of elastic bands from SKLZ for a total body workout
  6. Assessments for your Quality of Life
  7. 12 one to one visits at the convenience of your home.
  8. Journal to track your exercises and more

Where can I do the sessions?

  1. You can start the sessions from your home, Ogden and surrounding areas or via Skype. We set a time that is convenient with your schedule.

When should you see results?

  1. In 4 weeks.

Continue reading

Home Gym and Meditation

Step-by-step guide to building a home gym and meditation area for any space on any budget!

Do you want to have space for yourself to exercise at home but don’t think you have room—in your home or your bank account? Try the following suggestions to get started.


Step 1: Find a space in your home that you can dedicate to your workouts/meditation
First, you need to decide where you want to set up your home gym. The spare bedroom, office, basement, or even a hallway or patio, are all great spaces for exercise. And if you don’t have a spare room, a small area in your living room can double as your workout space.

For your meditation, you can purchase a “cushion” or sit on a chair, all you need is an area large enough to sit for a few minutes a day.

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Step 2: Unclutter the space
Make sure that the space is clean and that you have an area to do sit ups or an area large enough to lay on the floor and comfortably stretch. Add a plant to the space which can help boost oxygen levels in the room. Ferns, and bamboo plants are great indoor air purification powers.

You can add a mirror since it will be a helpful tool for feedback on your form during the exercises; a mirror can also help to open up a space and reflect the light from the windows.

For your meditation, I find the smell of incense calming or the smell and look of a candle. These few objects seem to put me in the mood to settle down.

Step 3: Items for home gym/meditation
All you need is a floor mat, a free hand weights or bands. You don’t need to clutter your space with heavy equipment if you don’t want to do so.

Once you define a routine, you can purchase a stability and/or medicine ball to improve your balance and not just your strength.

Start with something simple and then gradually build up according to the workouts you will be performing. During the holidays, you can ask Santa for them. Another option is to visit garage sales or thrift stores. I have trained clients and helped friends at their homes with a set up just like this. (Review by Joanne Weir)

The meditation cushion and the Zabuton mat (Zen practice) can be purchased at stores worldwide and soon will be provided by Exercise and Wellness.
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Step 4: Organize your space
Once you are done with your workout, you’ll need to store your items in between workouts, especially if you’re using the living room. A small basket can hold your resistance bands, dumbbells, and other fitness gear, such as yoga blocks.

Your meditation area, can be left as is, it will be easier to get inspired in the morning or the afternoon to bring awareness to your actions. It will be easier to feel motivated and to tune in to what’s going on in your mind, body, and the outside world, moment by moment.

Step 5: Use your Space
Set aside 30 minutes a day and follow the routine explained in this blog, click 07231201 to download.

For your meditation, set aside 5 to 10 minutes each day and follow the instruction by Mark Williams and Danny Penman from the book Mindfulness An Eight-week Plan for Finding Peace in a Frantic World.

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Step 5: Share your Experience
In order to keep you motivated invite a friend, family member or significant other to see how you are creating new health habits for your exercise and wellness to live wholeheartedly!

To purchase some of the items in the pictures, feel free to send me a note. The cushions will be made in the US by my mother 😉 Estimated pricing for the set $110.