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Goal Setting Workshop: to Help you Actually Achieve Your Goal

Year after year we set goals, resolutions and intentions, but how often do you actually reach those goals? You DESERVE to be successful and we want to help you. During this workshop we will help you shape your goals and setup the needed steps to actually accomplish them. We will help you align your goals with action.

A strong group of entrepreneurial spirits will be available to assist each on of our participants. This dynamic team consists of:
– Kelli Hahn of Hahn Fitness: Personal Trainer & Health Coach
– Christine Marchetta, Psychic Medium and Life Coach
– Leanne Ray, Registered Dietician
– Kat Horn of Ohana Yoga Colorado, Yoga and Mediation Instructor
– Julia Hofman, yoga instructor and therapist
– Melanie Gentz, Rotarian and travel advisor for Pure Adventures
– Mollie Savage of GCG Financial LLC, Wealth Management Advisor

WHEN: Monday, February 12th 5:30-7:30pm
WHERE: Virginia Village Library 1500 S Dahlia st
COST: Tickets are $10 and proceeds from the event will benefit Girls on the Run of the Rockies

REGISTER NOW: 

 

MAKE PAYMENT HERE – $10
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GOTR

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8 Steps to a Successful Resolution

How are your New Year’s resolutions going? I TRULY hope they are going well, I mean it is only January 5th. But, according to a commonly cited statistic only 8% of people actually keep their resolutions. No wonder we “repeat” our resolutions year after year. That percentage will NOT move us to the next grade! Today I wanted to share some tactics, tips, and advice on how to create a resolution (or goal) and set yourself up for success. It’s not enough to just state, “I want to lose 30lbs this year” we need to dig deeper. So, here are some steps to take

Step 1: Create SMART Goals (specific, measurable, attainable, relevant, time-bound).
ex. I will  spend less time on devices when with my kids. My SMART goal is:
“I will designate specific times during the day to check social media/email (6-8am; nap time; after 8pm) AND will only be on it during those times to do designated work (after 8pm I can mindlessly scroll). I will put a note with these times on my computer and phone and will keep devices out of reach.”

*notice my goal is an “I WILL” statement. write yours this way as well

Step 2: Add a WHY to the Goal – the why is our motivation and what will help keep us on track. My Why for the above goal is, “I want to set a good example for my children; I want to be intentionally present while I’m with them; I don’t want to miss out on these potential memories; and I find I can keep the house a little tidier when I don’t waste time on social media all day.”

Step 3: Write a Contract – Print out your SMART goals (I WILL statements) and your Why; sign it; and hang it somewhere you will see it everyday (bathroom mirror). This way you can check in daily to make sure you are on track. 

Step 4: Find an Accountability Partner: You may need to find a few people to keep you  accountable. First, you want someone with similar goals to work parallel to you. Second, you want a person who will be supportive, but will also be honest and let you know when you are slacking. Third, find someone to act as a mentor; someone who has accomplished the goal (can even be someone online via a blog, video, etc.). Fourth, find a community associated w/ that goal; the sense of belonging is comfortable, safe, and motivating.

Step 5: Believe in Yourself – you need to believe it’s possible for it to actually be possible. On the contract from Step 3 write motivating statements such as: “I can do this,” “I WILL do this,” “I deserve this,” “My family deserves this,” “I BELIEVE in myself.”

Step 6: Choose Goals that Fit Your Life – we all have different capabilities and realities. Just because Jane down the street; who doesn’t work or have kids, hired a trainer for 3hrs everyday, had a personal chef, and went on a weight loss retreat for a month; lost 50lbs last year that’s likely not your reality. Be practical about your goal and plan for how to accomplish it. Take small steps and build upon that.

Step 7: Create a Habit – practice your goals and stay consistent. This will soon turn the actions into a habit and will not just be something you do, but will be a part of who you are. If you slip on a goal, don’t let that be the be-all and end-all. Just jump right back into it. We ALL slip at times. It’s not a matter of how many times you slip, it’s how many times you are willing to get back up!

Step 8: Reward Yourself – while building that habit, be sure to reward yourself for every little success. This will help keep you motivated to continue with the goal until it does become habit and you no longer have to think about it. Have a goal to work out consistently? Why not treat yourself with a chocolate square after each workout (once it’s habit you won’t need the chocolate to motivate you). Or, pamper yourself after a week of great workouts (massage, hair, nails, new clothes, etc.)

So, what are your resolutions / goals this year?

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Love Yourself

This week I’ve been emphasizing the idea of loving yourself and what exactly that means. Per the podcast I posted on Facebook & Instagram from Dr. Lisa Marie Bobby, I like how she said “love is not a feeling, but a choice and an action.” It’s not about sitting around waiting to feel that love for yourself, it’s about taking steps to treat yourself like you would a loved one. Some of my favorite take-aways from the podcast were:

  • Get rid of negative talk. Don’t ever say anything to yourself that you wouldn’t say to a best friend or even to your child
  • Be your own biggest fan and supporter
  • Take care of your mind and body
  •  Make choices that show your commitment to your own well being. Set boundaries with people when needed.
  • Surround yourself with people who make you feel good

I’ll be posting another podcast later this week from Lewis Howes where he interviews Emily Skye, a fitness professional who is gorgeous, has a great physique and modeled starting at a young age. From the outside looking in most would assume Emily was confident and secure in who she was, but she has some incredible stories of her insecurities, hardships, and feelings of being an outcast.

For me personally, I don’t have any big reason for not loving myself when I was younger, but I really didn’t. My family couldn’t afford any luxuries growing up, but I never went hungry and always had my sister’s hand-me-downs on my back 😉 I was a very shy child and extremely sensitive from the beginning. I had to wear a patch and glasses at a really young age and was one of the lucky kids who had headgear. I always had a lot of friends though, but I was far from attractive and always felt incredibly ugly and insecure. I was the last of my friends to get her first kiss and to have an actual boyfriend, and sadly neither of those happened until I started drinking at age 18! Once I got a taste of that confidence alcohol provided me with I went full force with it. I drank HARD in college and went from one toxic “mini” relationship to another. They never lasted long, but completely devastated me every time they ended. I was an emotional mess and continued to use alcohol as my vehicle for seeking out love and acceptance from others instead of learning to love myself. I was toxic to my body with the amount of alcohol I drank, toxic to my mind and soul with the “relationships” I clung onto and forced into argument after argument, I was toxic to myself and others with my words when I drank, and I was an emotional roller coaster. I felt guilt and shame after a night of drinking even if I didn’t do or say anything bad; I just started associating that feeling with drinking. I truly believed that if I found a guy to love me then I would be happy, but no one could love me when I disliked myself so deeply. I used to physically run from my life (moved to Italy, moved to Korea, moved to Denver), but SURPRISE, my life kept following me. You can’t exactly move away from yourself, just doesn’t work. I never put myself in situations where I might fail, which of course just held me back. I could tell you story after story of my toxic behavior, but I’m not ready to open up that much in such a public forum. 🙂

So, how did I learn to love myself? I don’t have an exact formula, but I do remember having an “Aha moment” in December of 2008. I finally saw how I created the toxic relationships, was not nice to guys who were nice to me, and how I was never satisfied with any aspect of my life even though I had a good job, great friends, great family, and was fit and active (drinking subsided a bit by this time). That New Year I made a resolution to stop dating and just figure me out. I stopped worrying about finding a boyfriend, stopped the negative talk to myself, started hanging out with friends more, getting into hobbies more, and just living life. It wasn’t an overnight process, but, I’ll tell you that in July 2009 I started dating my now husband and I was much more confident and liking myself by then, but even that was far from where I am now (and even now I still have work to do). Another “Aha moment” happened after I had children. My son has been shy, insecure and challenging from day 1. It was how I realized that he, and I, were literally born that way. This was a huge eye opener for me, because for a long time I tried to dig for the “reason” why I was so insecure and tried to put the blame on others (my mom, my sister, ex boyfriends). When I realized there was no one to blame and that I am the way I am just because that’s who I am it really helped me let go of a lot of harsh feelings and put the ball back in my court. I figured out that I could either wallow in negative feelings of blame OR I could take action and start acknowledging my flaws and working to improve upon them. Through that journey of letting go and coming to even more realizations along the way, I have learned to love myself and treat myself with love and I feel much happier, lighter and healthier. This is just my personal journey; everyone’s will obviously be different.

I hope through the podcasts (which address the issue much more eloquently than I do), and other resources (books, talks with loved ones, self reflection, counseling, medication…whatever you need to do for you) everyone is able to learn to love themselves. Start with being kind to you and talking to yourself “like you would talk to a beloved child” (Dr. Lisa Marie Bobby).

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It’s the Holidays! Avoid Falling Off the Wagon Without Skipping Grandma’s Pie

Thanksgiving is a holiday that revolves around eating, like so many other holidays coming up! We shouldn’t feel like we can’t partake in this family-oriented, fun event; or that we can’t try out all the delicious foods displayed before us. You can, and should, eat a bit of everything. You just have to do so with some intent. Healthy habits often fall to the wayside between Halloween and the New Year, which then sets people back in their goals and requires them to reestablish their habits in the New Year. The unfortunate part is too many people fail at reestablishing their healthy habits and continue in a spiral of bad habits. DON’T GO DOWN THAT SPIRAL! Enjoy your slice of pie, then divvy out the leftovers.

Here are a few tips and ideas of how to keep your healthy habits in check during the holidays:

1. Portion control – take a little bit of everything on your first plate with the intention of skipping seconds. This way you don’t fill up on half of the foods there and feel as though you just HAVE to get more because you are yet to try grandma’s famous sweet potatoes.

2. Take a walk – while the turkey is cooking take time with the family to stroll around the neighborhood and work up those appetites. Have a walk planned for after the meal too, this might help you avoid overstuffing yourself, since you know you’ll have to get moving soon.

3. Play – whether it’s football, catch, a game of tag, use these fun games to interact with the family regularly and have fun while getting fit.

4. Kitchen workouts – instead of standing around taste testing all the food as it cooks, try some of these simple exercises between basting bouts: lunges, squats, bicep curls with canned goods, jumping jacks, pushups.

5. Plan ahead – make plans with people to do workouts between Thanksgiving and New Years to help push each other to actually go. Whether it’s the gym, an activity outside, an in-home workout, ice skating, or signing up for a new activity; if you have someone doing it with you it makes it a lot more fun and a lot more likely you will actually do it.

6. Don’t wait until New Years – there is no time like the present to get started on a healthy habit adventure. Today you can begin the journey of making simple changes in your daily life to become a happier, healthier, and more energetic you.

7. Give away leftovers – keep a minimal amount for yourself, then give the rest to guests as they leave. This will help prevent you from digging into the sugary goodness every day for the next two weeks. If you don’t have the temptation in front of you it’s much easier to resist.

8. Watch the Facebook Page & Instagram for a special Turkey Day workout

These are just a few ways to keep on top your healthy habits without missing out on all your favorite dishes. Enjoy and have a wonderful Thanksgiving!

 

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I Am Too Tired…

The second most common excuse I hear is “I am too tired to…” workout, cook, read, play with the kids, etc. This excuse is one I WILL accept, but only on occasion! It is true that some days our bodies and minds are just so worn down from the chaos of life and/or because we haven’t gotten enough sleep for a few days. On those days we NEED to rest. Taking care of ourselves includes adequate REST and SLEEP.

But, if you feel like you are too tired to take care of yourself most days, then we need to strategize to overcome that feeling. Unless you have a medical condition or an extremely intensive manual labor job, then you should have enough energy to take care of yourself throughout the day most days. More often than not it just takes planning, preparation and creating habits out of desired behaviors. Before they are habits though, the behaviors can be hard to push yourself to do when you feel a bit sluggish. Here are some strategize to overcome this obstacle:

  1. GET ENOUGH SLEEP – sleep is SO important and an essential part of living a healthy life. If you aren’t getting 7-8 hours of sleep most nights, then you need to make that a priority. With proper sleep the rest of your day/life/goals will run much more smoothly and you will have the energy to tackle anything. Recharge yourself, like you recharge your cellphone (Sheryl Sandberg)
  2. MOVE YOUR BODY – If you feel tired and uninterested in doing a healthy habit, first try moving your body. Even if it’s a 5 minute walk outside or laps on the stairs. Movement can help rejuvenate us and fill us with more energy and motivation. So, before you plop down on the couch first do 5 minutes of intentional movement. If I have no desire to workout, but know I should get something in, I start with walking and more often than not I end up completing a full workout and feel so much better afterwards!
  3. PLAN AHEAD – plan out your meals, workouts, and other healthy habits each week. Having them written down and scheduled into a calendar will help you stay on track and be successful. There are psychological benefits to writing down tasks and goals, learn more . Every week I complete a Healthy Habits Calendar with meals, snacks, workouts, etc. It makes it so much easier to complete everything knowing each day what I want to do.
  4. ACCOUNTABILITY – find someone to help hold you accountable for your goals, such as a workout buddy, a book club, a spouse or friend you can cook with. We generally don’t like to disappoint people, so having someone depend on us to show up for a task will also make us more likely to complete that task, no matter how tired we feel.
  5. BE REALISTIC WITH GOALS – it’s not likely you will succeed if you try to go from not working out at all to working out every day for an hour at 5am each morning. So, first try to schedule in one workout during the work week for 20-30minutes AND one workout on the weekend for 30 minutes. Then build a little from there. Setting goals to high will make doing them that much harder, especially when tired.
  6. SELF AWARENESS & REWARDS – get to know yourself and your strengths. When do you have the most energy during the day? What do you enjoy doing (healthy habit related)? What motivates you? If you are more productive in the mornings then schedule that workout or other healthy task for then. If you like to dance, try a Zumba class. If you enjoy massages or new clothes, then at the end of the week reward yourself for completely all tasks with something you will look forward to.

This week I challenge you to try these different strategies to see what works best for you. Try to push past that initial feeling of being tired, so you can accomplish what you set out to do.  Need more guidance or a personalized strategic plan? Email me at hahnfitness@gmail.com

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I Don’t Have Time

“I Don’t Have Time to…” workout, meal plan, read, sleep, take care of myself; the list goes on an on. This is the number one excuse why people don’t take care of themselves and it’s the #1 excuse I DO NOT ACCEPT. We all have the same 24 hours in a day and yes, some people have a less filled schedule, but in 99% of the cases everyone has extra time to do whatever they prioritize. If we WANT to do something we FIND the TIME.

PRIORITIZE 
From this day on, I challenge you to replace “I don’t have time” with “I’m not prioritizing that in my life right now.” This shifts the way we think about these things and changes from a can’t statement to a mindset of I “can” do xyz but right now I have other priorities. At different times in our lives we will prioritize different things, which is normal and great, but we shouldn’t forget about ourselves and our health. That should always be near the top of the list. Here is a sample list of priorities, but you need to find what is important to you, what gets you excited, gives you purpose, makes you happy.

  1. Family
  2. Alone-time with partner
  3. Health and physical exercise
  4. Nutritious eating
  5. Friends
  6. Work
  7. Volunteering
  8. Learning
  9. Hobbies – movies and reading

I know, so many of you right now are saying, “she is a personal trainer and works part-tme, so it’s EASY for her to workout and meal prep. Who is she to tell me that I have time?!”

Well, first of all, I work out of people’s houses and I do not workout with my clients. It’s on me to carve out my own time to workout. Second of all, when I’m not training clients I am building my online program, researching/learning, marketing, accounting, filming videos, editing videos, designing a website, engaging on social media, blogging, and taking care of my kids. At times I do put in well over 40 hours a week into Hahn Fitness.

Also, I haven’t always been a trainer and I’ve had jobs where I worked 50-60 hours per week every week, I’ve lived in a foreign country where it is not normal to see a woman lifting at the gym or running on the busy streets, I’ve traveled to even more of those countries for extended periods of time, I went to school full-time while working nearly full-time, I had extracurriculars every night of the week, and the list goes on. The bottom line is I HAVE HAD A PACKED SCHEDULE and life struggles where I easily could’ve made excuses to stop taking care of myself, but I never did. Instead I woke up in the Philippines at 5am to run in the ungodly heat & humidity (and got bit in the butt by a dog on a run), I went to the gym on lunch breaks to lift, I found a local to help me obtain a gym membership in Korea, I ran the streets of Beijing to explore the area (and I may have run a good portion of the Great Wall), I made workout dates with friends so we could catch up and exercise, I sneak mini workouts in while kids nap, I do bodyweight workouts on vacation while we watch the morning news (or cartoon). I’ve been consistently working out and making healthy choices for over 13 years all because I have made it a priority and a habit.

MAKE IT A HABIT
If you can make healthy life choices a habit they will come easily and naturally and you won’t even have to think about fitting them into your schedule. Workouts can be as quick as 20 minutes 3 days per week, meal prep can be done in place of one tv show, adequate sleep (unless you have a newborn/bad sleeper) can be obtained if you set a time to go to bed each night. Start slow and small with creating habits. Here are more tips on how to create habits.

FINDING / MAKING THE TIME
Once you figure out your priorities it’s important to strategize on how, when, and where you will engage in those priorities. Here are some ideas of places you can find/make time:

  • Wake up 20 minutes early 2 days per week
  • Utilize your lunch break
  • Take 20-30 minutes before you go to bed
  • Give yourself 1-2 hours on the weekends
  • Skip watching TV one night per week
  • Take a day off from Facebook/Instagram scrolling (we all get sucked in for longer than intended!)
  • Find ways to involve friends/family into your personal priorities so you can spend time with them AND accomplish goals
  • Use your commuting time (audiobook, podcast, meditation, hands-free phone call)
  • Let your kids watch TV for 30minutes so you can do what you need to do

I could go on and on. Still not convinced? Email me your list of priorities and your daily schedule and I will help you FIND THE TIME: hahnfitness@gmail.com

TAKE CARE OF YOURSELF
Why is it so important to take care of yourself? Because it makes you the best version of you. Exercise, healthy eating, sleeping, self education, laughing with friends, feeling good, and loving yourself will make you a better you, a better spouse, a better parent, a better citizen, a better employee. You will be happier, enjoy life more, have more energy to spend with loved ones, and it’ll feel great.

I challenge you  now to:

  1. Start saying “I don’t prioritize that right now” instead of “I don’t have time”
  2. And – make a list of your priorities and find/make the time for them.
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Healthy Living Conveniently & Easily

After talking with a client the other day, she suggested I update my website to talk more about my niche. I asked what exactly she meant and how she viewed my niche. She went on to say my niche was obviously “convenience” and making it “easy for people to live a healthy life.” I hadn’t really thought of that as my niche before, possibly because I’ve always thought working out and staying healthy should be made as easy and convenient as possible. But, it’s exciting to have a niche and I look forward to conveniently helping others workout and develop healthy habits with ease.

HOW HAHN FITNESS OFFERS CONVENIENCE AND EASE:

IN-HOME PERSONAL TRAINING:

  • I come to you, in the comfort of your own home.
  • This way you can’t really be late (because I’m always on time!).
  • You can’t sleep through your alarm, because the doorbell will wake you up anyway.
  • You don’t have to factor in travel time to/from the gym.
  • If you don’t have equipment I will bring some with me (TRX, dumbbells, bosu, resistance bands, etc).
  • If it’s nice outside we can always meet at a park!
  • If you have pets or babies I am happy to entertain them during the workout. I can’t pass up a good baby snuggle or dog petting session.

HEALTHY HABITS ADVENTURE – ONLINE PROGRAM: 

  • The online program allows you to do the video workouts whenever and wherever works for you.
  • Together we strategize how many workouts you’ll do, when you should plan to do them, what types of meals to aim for and other healthy goal setting strategies.
  • You get a healthy eating cookbook with simple, easy recipes
  • You also have access to me via phone, text, email, and the Facebook group.
  • Weekly emails help keep you on track, as do the weekly tracking calendars. 
  • With planning ahead you will eat out less and save money & time
  • There is NO extreme dieting and NO additional costs of supplements. It’s all food (yay!)
  • We set small, achievable goals and changes to set you up for success.
  • The foundation helps turn these changes into habits, so your new healthy lifestyle is sustainable.

I get so excited about helping people create healthy habits. It does not have to be complicated,  take hours every day, or make you miss out on other aspects of your life. Together we can conveniently, easily, and strategically create healthy habits.