Gartner Wellness, New Richmond, WI (2026)

12/12/2024

Wellness Wednesday Tip:

"I don't have time to workout and meal prep, I am too busy right now to start anything." Sound familiar?

Raise your hand 🙋‍♂️ if you have said this in the last 6 months, I know that I have. You're not alone in thinking this, the truth is that everyone is busy and there is always a thousand things going on at any given time.

Here's what you don't need: someone with little responsibilities telling you to just find the time, and that we all have the same 24 hours in a day. While both of those may be true, they aren't always helpful.

If you are content with your health and fitness right now, great! Then feel free to move on because this isn't for you. But if you feel stuck in a rut because you genuinely want to get stronger, fitter, healthier, and just can't seem to find the time, then hopefully this can help.

It doesn't take hours and hours a day or even a week to make substantial improvements in your life. If you can dedicate 20-30 minutes/day to your health, and you're currently doing 0 or very little, that will change your life.

All you need is a rough idea of where you want to be, and a rough idea of how to get there, this isn't rocket science. You can do 3 30 minute workouts a week, meal prep for 1-2 hours/week on a couple different days, and be more intentional about drinking more water and sleeping.

But Charlie, you don't get it, I am REALLY busy. I get it, and I struggle deeply with it as well. The difference (most of the time) is that I don't let the excuses in my head win, even though they're yelling most days. I know that if I can do "mostly good most of the time" that I will do tongue to move the needle in the right direction, even if it is slow.

So don't do everything all at once just to quit after 3 weeks. Most importantly, just don't do nothing. You got this!

11/27/2024

Wellness Wednesday Tip:

Practicing gratitude is the simplest thing you can do to improve your attitude.

Having a bad day? Look around. Find something you're thankful for.

It can be as simple as waking up this morning, or as specific as you like. Just find something that you are grateful for in your life.

Think about how impactful that thing in your life is, and I bet your attitude will start to change. You don't need to be joyful and all sunshine and rainbows all the time. But realizing all the things in your life that are worth gratitude, can literally change your life.

So change your perspective and focus on the things you're thankful for. The bag things won't go away, but you'll certainly feel better about the good.

Happy Thanksgiving!

11/21/2024

Wellness Wednesday Tip:

If you aren't already doing these 5 things for your health, then you are probably wasting your time and energy looking for other solutions.

Exercise and movement. This includes strength training and cardio exercise. While it may not be a great way to lose weight, it will help you in so many other ways that could be more important than just losing weight.

Quality nutrition and meal planning. Prioritizing protein and focusing on fiber are great ways to build a quality diet. Don't look for perfection here, instead plan meals out in advance and have quality food ready to eat.

Drink more water. Water is amazing and necessary for basically everything in your body. Drink more.

Sleep! Do not overlook this one. I get it, 2 young kids and a newborn, sleep isn't always top of my priority list. But I noticed when I'm not sleeping/recovering enough. I'm more tired, brain is foggy, more irritable, and just generally less happy.

Last but NOT least, consistency. If you do these things just every once in a while with no plan or reason for it, it may be "better than nothing" but you're missing a lot. Doing small positive things over and over and over is the real key to success. Don't worry about being perfect, just be "good enough."

Try putting your time and energy towards these big items before trying basically anything else, you might be surprised with the results.

11/06/2024

Wellness Wednesday Tip:

Take a deep breath and go for a walk. The election is all done now.

Don't worry, this won't be another political post. But the truth is that it can be a very stressful time for people. So here are some good stress management things you can try now (or anytime) when you're stressed.

Move. It's that simple. Lift some weights, take the dog for a walk, wrestle with your kids, or play catch with some friends.

Get outside! Being in nature has proven time and time again that it's great for your mental well-being and stress management.

Talk to a trusted friend, or even a professional. Discussing with other people can help to bring the issues to light and help with delaying and problem solving.

And most importantly, remember that whether "your side" won or lost that were all still Americans. At the bare minimum you should still be striving to improve your life, the life of your family, and the community you live in.

Make today great!

10/30/2024

Wellness Wednesday Tip:

Beware of Halloween candy. It might just make you fat.
..if you eat a ton of it all the time. But if you are planning on enjoying a piece(or 2 or 3) of candy today and maybe even the next couple days, you're going to be ok.

You know that I'm going to be implementing that dad tax on the Reese's cups and peanut M&Ms.

So don't stress about enjoying a few more pieces of candy over the coming days. Try and keep it as a special treat and don't have it be a regular thing that you eat all the time.

It's not going to ruin your diet or kill you or make you fat. You're probably better off just eating the dang candy then you would be stressing about eating or not eating it.

What are your favorite candy bars and treats that you look forward to this time of year?

10/23/2024

Wellness Wednesday Tip:

Focus on making one healthy swap consistently over the next 2 weeks, instead of trying to do everything at once.

You don't need to run everyday, lift weights 6 days/week, only eat lean protein, broccoli, and rice, never have a drop of alcohol again, and sleep 14 hours a night starting now in order to get on track to a healthier life.

Pick 1 thing that you can work on. ONE thing! If you can do that one thing at ~90% for 2-3 weeks, then and only then work on another thing.

You might be asking yourself, how do I choose the thing? That's often the hardest part. Choose something that is "easy" in your eyes, that's going to be different for everyone.

You could try replacing one sugar sweetened drink with water or flavored club soda. You could try parking further from the stores you go to so you have more steps. You could try replacing one candy bar with a piece of fruit.

The options truly are endless. Just remember, you don't need to do it all at once all the time. Small steps done consistently over time will have much greater effects.

Still not sure of something you could try? Shoot me a message. I have all sorts of ideas to get you rolling in the right direction.

Make today great!

10/16/2024

Wellness Wednesday Tip:

Oh no, I had a donut for breakfast. I might as well throw the rest of the day in the dumps too.

Do you ever have thoughts like this? "I already sabotaged myself by eating junk, so the rest of the day is junk now too."

I get it. I have those exact same thoughts. But just because you had something that isn't considered the healthiest thing, didn't mean you should just throw the rest of the day away.

Try to change your mindset from "my day is ruined" to "I enjoyed that treat and now I can go in with my day." It is perfectly normal and acceptable to splurge on the foods you like and enjoy eating. They just shouldn't be the bulk of what you're eating, if you're trying to lose weight/get healthier.

So don't look at it as you ruined the day and now you can or should just eat junk the rest of the day. Eat the treat, enjoy the treat, and go onto the next meal or snack. Go back to your normal for the next time you eat, and go on with your day. Don't use it as an excuse to let the rest of your day go. You can stay on track AND enjoy the delicious foods. Just do it sensibly and intentionally.

10/09/2024

Wellness Wednesday Tip:

You might buy 10 cars in your lifetime, but you only get one body. Start acting like it.

Hard to hear, but it's the truth.

A lot of people go about their life not thinking about their future self, or their health when they get older. I don't think that's the best way to live.

I totally get the "you only live once" idea, and that you should make the just of your life. And I also get the "everyone is gonna die at some point" phrase. But that doesn't mean that you should treat your health like a car that you can trade in every few years.

So why not take care of your body, when you are younger and overall not healthy? It's way easier to maintain a decent level of fitness when you're younger compared to when you are aging.

I'm not here saying that you should workout 8 days a week, or that you shouldn't eat that piece of pie, or you can never have a glass of wine again. I'm simply saying to be more intentional about those decisions. Just understand if those choices bring you closer or further away from your goals, and if they truly bring you joy.

So, here's to treating your body and health with the respect it deserves. What is something that you can realistically start doing to promote a long healthy life?

10/02/2024

Wellness Wednesday Tip:

A good workout partner is better than even the best workout program.

Think about this: If you have the best most personalized most efficient workout plan, and you're excited about it, but you rarely do it, do you think it will be that effective?

If you aren't going to do the workout consistently, sure it's probably better than doing nothing, but you're missing out on most of the benefits.

But, if you have a good workout partner, who will hold you accountable, challenge you, and call you out on your BS, even with a mediocre workout plan will be way more effective.

If you have the luxury of having a fitness coach/personal trainer *cough hello*, you should be covered with all the benefits of a great workout partner and having a great workout program. If you can make it work with your budget, this is 100% the best way to go.

But the reality is that having a personalized fitness coach doesn't work for everyone. And if you can find a workout partner that is going to make you better, take advantage of it.

So if you're struggling to exercise consistently, find a workout partner(or a fit coach) who has similar goals, and make each other better!

09/25/2024

Wellness Wednesday Tip:

Drink more water.

Seriously, that's it. Chances are you should be drinking more water than you already are. If you're already peeing every 20 minutes because of how hydrated you are, I'm not talking to you.

Here's my challenge to you over this next week. Just drink 1 intentional extra glass of water every day. Either right when you wake up, or right before a meal. That's it, just 1 glass of water. Bonus points if it's replacing something like a pop, beer, wine, etc.

Who's in?

09/18/2024

Wellness Wednesday Tip:

Doing all the fitness things right away when you start out will make it harder for you to stick with it.

This, in my experience, is the second hardest thing for most folks to understand. The hardest part of course is figuring out why now is the right time to actually get healthier.

Let's unpack this just a bit. Most people when they have officially made the choice to get healthier, want to start doing all the things at once. It's usually something like "I'm done eating sugar, I wanna workout 6 days a week, I'm only gonna eat chicken and broccoli, and I'm never drinking beer again." And this is your new life. For 2 weeks.

Then, you step out of what I call the "honeymoon phase" because you aren't seeing all the results you thought you would. You rebound back to old ways, often even worse, and you swear off every trying to get healthy again.

Don't do it all at once, pick 1 or 2 things that you can honestly work on, and do it. After a couple weeks of doing that, try another 1 or 2 things, and so on. After a month or 2 you now have several things that are actively getting you healthier.

So work smarter, not just harder. Although it will also take some hard work. Not sure where to start with all this? Message me "starting" and I will help you find some low hanging fruit to work on.

For real, it doesn't need to be complicated. Let's keep it simple.

09/16/2024

"I wish I had more energy." How many times have you said that to yourself recently? If you are struggling with your energy levels, more caffeine isn't the treatment, although it may help in the short term. What you likely need is a targeted approach to your personal fitness and how to set up a system that works for you. Want more energy to be able to keep up with your busy kids and not drink 3 cups of coffee at work? Message me "I'm in" and we will see if my 6 week Back to the basics fitness program is a good fit. I don't know if it will be, but if it's not I have many other resources to point you in the right direction. Feel free to pass this on to others who might be interested. Thanks!

Gartner Wellness

12/12/2024

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