New Website Launch Day!!

Well the day is finally here!  After months of hard work, time, effort, energy and love - I'm super proud to announce that Heather C Dalton, my new website, launches today!

I wanted to create a place where women could go to tap back into their inner warrior.  A place to again reconnect and find mind, body, soul balance.  It's also a place where live liver donors can go to receive the support and resources they need for their epic, life changing journey!

I will be sharing great blog posts, upcoming events, success stories, tips, tools and lots more!  Please come on over, check it out and sign up to receive my weekly news letter.

Please click here to be sent to the new site!  See you there :)

The New Website Launches on Monday

After a lot of time, effort and energy - I'm proud to announce the new website if finished and will be launching this Monday the 5th! 

That's right this coming Monday!  This has been such a labor of love and I'm so pumped to share it with all of you!  Check back here Monday for launch details.

The New Website!

Well it's almost time to launch the new website!  We have been working really hard on it and I'm really happy with it!  It's going to be a place for women who seeking balance and empowerment!  I will also be catering to women who are potential or previous liver donors.

It's been really need to see my ideas all unfold into what is becoming my website.  It really reflects my style, who I am and what I plan to offer my clients.

Launch date will be within the next 2 weeks! Stay tuned for updates ....

You can expect great blog posts - awesome groups - tips - resources and much more!

Under Construction .... Stay Tuned!!!

I know you haven't heard from me in awhile and that's not because I've disappeared!  In fact, it's the complete opposite!!  I'm very busy at work behind the scenes creating a new awesome website/blog combo!!

I'm super excited to launch my new site.  The goal is July .... Stay tuned for details!!  I'm going to be catering in a big way to women getting going through or have gone through, live liver donation like me!  My goal is to create a place for liver giver sisters to unite, share stories, offer advice, prepare, heal, etc.  If you are interested in getting on a list for more info. please email me at heatherchristine312@gmail.com or reach out to me on one of my social media platforms.

Until then you can find me at:

Facebook.com/coachheather312
IG @coachheather312

I'll update this page when the new site is up and ready to rock!!  Until then please feel free to find me on my other platforms.  Please say hi if you do :)

What Do You Mean I'm Human?

Well as many of you now know, I donated half of my liver to my step father on 1/26/15.  Since then, I really can't complain about anything progress wise because I am doing great!  They say when you hit that 2 month mark you feel like a new person and boy were they right!  I noticed so much happening at that 2 month mark.  I noticed myself getting stronger, a lot more energy, more clarity, increased endurance ... I was really just starting to feel like ME again! 

With that being said, I have still really been listening to my body and taking it one day at a time.  I started easing into my workouts at the 5 week mark, but they were very gentle and modified.  I never pushed myself past my limits or went against the advice of my doctors.  I knew where my limitations were so I pushed them slightly but never in a reckless manner.

Each week, I push myself a little more and have been on a really great path - feeling just a little stronger everyday.  My surgery was done laproscopically, so my abdominals were not cut and I've never had any issues with my incision, so in these aspects, I've been extremely lucky!  I've had no issues with doing any of my kick boxing workouts, interval training or hiking.  Believe it or not, the most challenging practice to get back into has been my yoga.  So many people think yoga is really gentle and it should be easier then those other high intensity workouts but I beg to differ!  Yoga is an incredible workout for strength and flexibility.  Every move focuses on your core and toning your body.  The core work, bending and twisting has been where I really need to listen to my body, modify and go at MY pace.  With that being said, yoga also makes me feel my best!  It helps me to connect to myself and reduce pain I have from other issues.  It really helps me on all levels, so I've been eager to get back to it. 

On Saturday, I completed a great yoga session that had me feeling wonderful and I went on about my day.  I was out all day walking around and felt completely fine.  That night I came home and was sitting on my couch doing some work on my computer.  Out of no where I started to get a good amount of pain around my incision.  Even though I had done yoga hours ago, it was showing up now.  I'm sure it was from all of the stretching and there being some scar tissue present that I need to work through. 

Since I haven't had any set backs like this, it was a humbling reminder that my body is still very much healing and I need to respect that.  I've backed off my activity, other then some minor walking, for a few days so I can focus on healing.  I received the message loud and clear :)

It's also time to brag about some very special challengers - who made some really great progress last week!!  You guys know me, there is nothing I love more then to brag about the people around me who are working really hard to change their lives!!  Nothing is more inspiring to me :)  This week we celebrate these 3 incredible women:

* Ashlie - Dropped 1 whole pant size!  Ashlie has been working so hard to implement healthy habits into her life and also eliminate others that are no longer serving her.  She walked a total of 15 miles this week and has also been putting a lot of time into getting her vegetable garden ready.  Nothing better then being able to go into your backyard to pick your fresh produce!  Keep up the awesome healthy work girl! 

* Tianna - Yep this isn't the first time you're hearing her name lately and certainly not the last!!  Tianna is charging her health right now after having her precious son in October.  I admire T so much because she has really not had an easy road.  She had a rough pregnancy, and a rough post partum.  She is working through a lot of health obstacles to get back to feeling like her again ... and even more awesome :)  She is following her meal plan, getting in her workouts and plugging into her accountability group and is now down 8.7lbs!!  Girl you are KILLING it and I'm SO proud of you!!

* Aimee - Last, but definitely not least, is Aimee.  Aimee has my heart this week, not gonna lie!  Aimee has been investing in herself big time!  She has seen a lot of progress but she has also seen a lot of frustration and self doubt.  She is getting to the root of what she needs to work on to free herself and that's the hardest work of all!  However, the hardest work is the most worthwhile and Aimee's hard work is starting to pay off!  She just started a new adventure with T25 and is loving it!  She is also eating well, investing in her personal development and checking in with her accountability partner regularly!  She is setting herself up to win :)  I'm so proud of all of the hard work you've done to get her Aimee  - don't you ever stop!!

Are you wanting to create YOUR success story but don't know where to start, please reach out to me at heatherchristine312@gmail.com or Facebook.com/heather.dalton.754

You don't have to do it alone and it doesn't have to be so hard :)

Get Up, Get Outside and Get Curious

Today was another amazing Seattle Fit Club adventure day!  I just have to say, I'm totally in love with  this book that I bought, called Seattle Stairway Walks.

I figured it would be a great way to workout but little did I know just how cool it would be!  It's not only an awesome workout but it's been a great way to explore new parts of the city.  Every time I do one of these, I fall in love with this city even more.  There are so many hidden gems, secrets and nature throughout this big city.  I think today was my favorite one yet!  It was called the Mount Baker Loop.  It was a 2.4 miles, took about 1.5hrs and gave us 569 steps down and 372 steps up.  It was a great workout but what was even cooler were some of the views ... they were some of the best yet!!  If you'd like to see all of the pictures, you can do so on my fitness page at Facebook.com/coachheather312 

 

 

Have you ever experienced the feeling that you on the right path and on the verge of a life you've only dreamed of?  If you haven't, this lifetime is too short not to go for it!  What are you passionate about?  What do you envision when you allow yourself to dream?  What are the things you've always wanted to do?  Coming from someone who was on the complete wrong path and very self destructive - to now being someone who is this being who radiates health, love and light .... it's so worth it!  It's been close to 5 years of intense personal development and the willingness to get really uncomfortable in order to grow.  It starts with loving yourself and knowing YOU ARE WORTH IT!! 

Sending positivity and love to everyone reading this :)

 

If you are in the Seattle area and would like more information on my free fit club, please email me at heatherchristine312@gmail.com or send me a friend request at facebook.com/heather.dalton.754

We're going to be getting outside - doing some really awesome things this summer and we'd love to have you join us! 



Radiating Awesome Energy and Changing Lives!

This week was such an incredibly powerful one!  I am in the middle of yet another spiritual shift, and there are so many profound things happening in my life.  I have really been connecting to Reiki and meditation.  For those of you who are not familiar with Reiki, it is a Japanese word used to describe a system of healing that is based on energy. 

Rei - is the term used to describe the creative mind and the creative expression of "God."  Everything is Rei; all that you see, smell, taste, touch, feel and hear.  Rei is creation and simultaneously you know within your heart you are part of it.

Ki - is the  vital energy that fuels creation, Life Force Energy.  Ki powers the motion of the universe. It is the force that animates everything from a field mouse to an exploding star.  It is also known in other traditions as prana or chi.  Ki flows through our channels in our electromagnetic bodies supplying us, literally, with our life force energy. 

In essence, Reiki is love.  It can be highly effective in treating:  Stress, anxiety, issues from the past, releasing pain, connecting with yourself, eliminating disease, and so much more. 

I have known for a number of years that I was put on this planet to be a healer.  I became a certified massage therapist after I received the message I was a healer in Maui, while receiving a massage on the beach.  This was no ordinary massage though, he used a didgeridoo to send healing vibrations all over my body, which put me into a profound state of relaxation.  I left that session knowing I was supposed to heal people on some level.  After I received my certification, I went on to work at a few spas but that was never my calling.  I loved the connection I made with my clients and especially loved performing reflexology. 
I moved on from doing massage as a career because it was exhausting and hard to make a living from.  It started to drain my passion and I knew it was time to move on. 
I am currently a health coach with a mind, body, spirit approach.  I love to help my clients really thrive on all levels and that includes work in many areas of their life.  I have found my way into this new modality of healing, and it has opening so many doors for me.  It has also put me on the path to being the healthiest I've ever been physically and mentally. 
I have now known for some time that something else was going to present itself to me ... I could just feel it!!  I knew there was still something I was supposed to be doing and again I have received the message loud and clear!!  I have now been called to become a Reiki instructor and I couldn't be more excited.
I will be taking Reiki One next month with my Reiki mentor, Loretta Brown in Seattle.  I have no doubt that this will open so many spiritual doors for me and I just can't wait to see where this takes me.  Stay tuned for updates on my spiritual journey :)

Because of this powerful shift, I'm noticing so many blessings in my business too.  My clients are really pumped and charging their health!  There is an awesome energy going on right now and people are just straight up kicking butt!!!  This week I could not select just one Challenger of the Week because so many of them are rocking.  I want to give a shout out to 4 very special people this week:

* Christine Spies - Just kicked off April with the 3 Day Refresh and dropped 3.8lbs and fit into an old pair of jeans ... how exciting is that!! I know we all have an old pair of jeans we'd love to fit into!
* April - Just flew out of the gates and week one with her new health plan, lost 6lbs!!  She even had a birthday this week!!  Girl I'm so proud of you - keep up the amazing work!!
* Tianna - Not to be outdone, Tianna rocked week one of her plan too, losing 6.7 lbs!!  Wow girl :)!!  Tianna just had a baby in Oct and is really dedicated to feeling like herself again.  I admire your determination and know you are going to crush your goals!!
* Carlos - He is just my hero :)  Carlos has a really huge goal of losing 100lbs and I'm so pumped to say he's just about half way there!  He is so motivating and inspiring it fills my heart weekly!  We talk every week and every week I'm just so proud of his determination!! 

Nothing compares to seeing these amazing people conquer their excuses and their goals!!  Is it always easy? No!  But they all have and amazing fitness plan, nutritional plan and support!!

Do you want to create YOUR success story?  Don't wait a second more!!  Start taking one step at a time today - you don't have to do it alone!  Reach out to me at heatherchristine312@gmail.com

Epic - Revitalizing Weekend!

This weekend was nothing short of incredible.  Although, it was only a 24 hour get away, it filled my mind, body and spirit on so many levels! 
 
Last week I had a really powerful Reiki session.  One thing she shared with me was that I needed to get away on a vacation.  She didn't say where or for how long, but she did say, you are at your most peaceful on a beach - next to the ocean - with the sun shining on her face.  That is definitely a true statement!  She told me I needed to go on a get away now to sort through some personal growth items I'm currently working through.  I left there thinking, "Well yeah it would be great to go on vacation right now but financially, that's just not an option."  I instantly interpreted what she was saying as me needed to go on a big, island get away - because those are my favorite kind :)  I put it out into the universe that a get away would be great and left it at that ....
 
The next day I spoke with my bestie, Meg, and she also said that she needed a get away and started talking about more of a local get away.  The way things just started falling into place, to pull us exactly where we needed to be was amazing and powerful!  I learned that I can adventure right in my very back yard to get absolutely everything I need and more! 
 
We headed over to Orcas Island which is a short drive and ferry ride away (I love I live somewhere that I can hop on a ferry!)  We stayed in the cutest little cabin right on the ocean and I really wanted to stay longer.  There was a really cool little town with shops, bars and restaurants.  After a great dinner right on the water we hit up a unique bar with tons of character and homemade cocktails.  We topped off the night with a soak in the hot tub under the stars and some quality bonding time.
 

 
 
 

Day 2 we headed into Moran State Park, which held

some pretty extraordinary beauty including pristine nature, waterfalls and the highest point on the Islands, Mt. Constitution.  Looking over everything you can't help but feel infused with a life and energy that is undeniable.  I went on this trip with an intention of connecting with my higher self and setting my intentions for my life moving forward and that's exactly what I did.  At the top of this mountain I burned a list of my intentions as a symbolic means of moving forward and beginning to manifest my dreams into reality.

 

I am so excited for the life I have in front of my and the amazing blessings I know are coming my way!!  2015 is going to be a very big year for me, I can see it and feel it!  What a great feeling :)

If you'd like to see all of the great pics from my outing at Orcas Island, feel free to head on over to my Facebook page and take a look Facebook.com/heather.dalton.754


 

Challenger Spotlight and Fit Club #2

This past week just had me radiating on so many different levels.  It was just one of those weeks that so many of the awesome people I work with kicked some major butt.  I can't tell you how amazing it feels to receive messages or calls that you have helped change someone's life or to see someone making progress towards their goals ... there is just nothing like it!  As you know, I love to spotlight one challenger every week who is working hard to change their health.  I just love giving shout outs to those who are rocking it in our accountability groups.
 
This week I want to highlight, not only an amazing woman, but one of my good friends.  I want to shine a spot light on my girl Tianna!  Tianna and I met, when she fell in love with a friend of mine and we immediately connected.  I was fortunate enough to be in their wedding and this past October, they were blessed with their new baby boy - Cole.  Ever since I've known Tianna, she has talked about being a mom, so it brings me so much joy to see her fulfil this dream.  Just because she loves that little boy, doesn't mean she isn't struggling with all the same stuff new moms struggle with.  She is tired, feeling frustrated with her progress, finding it hard to make time for herself, etc.  Tianna also has a history of digestive issues and has been having those post baby as well.  Together we are working to set small goals that will begin to make her feel better.  She is implementing small changes and focusing on her nutrition.  This week paid off and she lost 2.4 lbs :)  She is ready to charge the Biggest Loser Challenge on April 6th with the support of a meal/fitness plan and her accountability group.  She'll also be kicking off the challenge with a 3 day cleanse.  Girl I'm so proud of the progress you're making and the commitments you have to your health.  I just know you are going to see all kinds of progress in April.  Keep up the great work girl and keep shining!!
 

 
 
This week also marks my second Strong in Seattle Fit Club, and it was a great one!  We went on a hike at Heybrook Ridge and Lookout Tower, which offered some amazing views.  It was a great day for a hike and we got in about 2.6 miles.  The perfect length for my first hike post surgery!  At points I felt winded but overall I felt pretty strong!  At  the top of our hike there was a lookout tower, which offered some more epic views (and a great 7 story stair climb!).  It's days like this that I still can't believe I live here!  There is breathtaking beauty everywhere and I feel so blessed.  It was a fantastic day in the woods with some fantastic girls  :)

Radiating an Incredible Power Today!!

Today is just one of those days that required a blog post!  Since my surgery, my energy has shifted in a profound way and it's pretty amazing.  Today marks 2 months since my surgery, and with this marks a big moment for me.  2 months is the time frame they kept giving me for everything.  "You should be close to 100% regeneration in 2 months, you will regain your energy around the 2 month mark, you will be ready to workout around the 2 month mark, you can drink alcohol and Shakeology at the 2 month mark" .... as you can see it's been all about the 2 month mark!  Well that's today and they were not kidding.  I feel like a new person who is just radiating this powerful light & energy!!  It's no coincidence that I had a Reiki appointment scheduled for today, although I didn't realize the significance at the time.  It was a super profound session that gave me so much clarity and confirmation.  Today she had me draw cards and I drew 4 of the most powerful cards in the deck that are right in line with everything that is going on in my life.  I have no doubt in my mind that life is about to change in a big way for me this year and I couldn't be more ready for it!!

After my session I was on a whole other level just beaming!!  I just can't wait to see where my life takes me and what it has in store for me.  From the glimpse I'm getting, I'm being rewarded and blessed in so many ways.  I'm so humbled by where my life has led me, the people that have come into my life and the opportunities & experiences I have before me. 
I knew that donating half of my liver would impact my life, but I had no idea of how powerful it truly would be.  I am receiving so many signs right now that I am on the right path, and that I have so many epic journey's on the horizon!!  Bring it on life :)

First Strong in Seattle Fit Club

 

Today was the launch of my first Strong in Seattle Fit Club.  I chose a week day, so only one friend could make it.  I know that would get some people down but it didn't bother me!  I think it will be cool to have a picture of the first fit club with one person, and see where it goes from here!  I'm planning to do one week day activity and one weekend one, so everyone has a chance to make it!  Here's to my very first Fit Club!

This all started because as many of you know, I've set a big hairy scary stretch goal for September! I'll be going on a 3 day, 18 mile, camping hike at The Enchantments in WA.  It's the trip of a lifetime and I'm super excited.  With that being said, I did just donate 1/2 my liver 2 months ago, so I have some training to do!  I decided to get in some weekly training, besides my normal workouts, to get me ready.  I have a great book of local hikes that I love to go to!  I'm working to get through as many of them as I can, I have a lot of exploring to do :)  I also found a really cool book at the book store with stair walks all over Seattle.  I thought what better way to train then lots of stairs, time in nature and exploring the city all at the same time! 

Today we took on Ravenna Park, which is in North Seattle.  We did just around 2 miles (although we got a little turned around so we may have thrown in some extra credit!)  It was a great mix of stairs, walking and nature.  We couldn't believe that we were actually in the middle of a major city ... one of the many things I love about Seattle!  On our 2 mile loop, we tackled about 118 stairs down and around 264 up.  Talk about a great lower body workout!  We also saw some really cool historical stuff on our journey.  It's hard to call this working out ... even though it is!  Gotta love that :)

 

 

 

If you live in the Seattle area, and you'd like more info on my free Strong in Seattle Fit Club, send me an email at heatherchristine312@gmail.com

 

Come workout, get healthy and have a great time with some really fun people :)

Why I Absolutely Love Sundays!

There are countless reasons to love Sunday's right?  I know for me, Sunday's is a great day for me on so many levels.  Not only do I get prepared for my week ahead and set my goals for what I would like to accomplish, but more importantly, it's the day we celebrate our weekly success in my accountability groups.  I just LOVE hearing what awesome things the challengers have accomplished!  Yes we track our physical progress, but that's not all.  We track all kinds of success like:  If we get farther in our workouts, when we do a full burpee for the first time, how we feel in our clothes, if we get a compliment ... these are all awesome reasons to celebrate!!  Each week we celebrate our success, discuss our struggles and set a plan for the new week.

Each week I also like to pick a Challenger of the Week and do a spotlight on all their hard work!  This week is no exception.  This week I'm shining the spot light on a challenger that never gives up ... her determination is inspiring and infectious!  Her name is Jennifer and she is a rock star :) 
Jennifer is a hard working mom of two beautiful children, a daughter and son, and is an amazing wife as well.  She would be the first to admit to you that she is super busy and that definitely causes obstacles in staying on track with her health plan.  I'm sure you busy, working moms out there can relate!  You start off with the best intentions, then life happens and day after day you find yourself putting YOU last.  I'm so proud of Jennifer because she has really been investing in herself and the mindsets that go along with being successful and she just KILLED this last month!  She was on track the entire time with her fitness and her nutrition, had a great attitude and was committed to reaching her goals.  I have seen her work so hard over this past year on making progress and she made all kinds of that this month!  Because of all her hard work, she is down 9lbs!!  Girl I'm so proud of you and I can't wait to see what you do in April with this mindset.  Keep up the amazing work :)

 

 

It truly is the right combination of fitness, nutrition and support that is going to get you to your goals.  You can't just engage in one area and expect to get there and stay there.  Jennifer has been plugging into this system and seeing great success - right along with the rest of us :)  I joined my first accountability group, 4 years ago this month and haven't turned back! 

 

 

If you are looking to change your life on any level, it's important to have a plan in place.  I take on a mind, body and soul approach to coaching.  Where you start all just depends where you are currently at in your life.  I do run various online groups online, both health and mind, body & soul related, but I'm also excited to announce the launch of my new local, free health group called Strong in Seattle Fit Club.  I'm starting to get a bigger local posse and a bigger demand to get out there and start something we can do as a group, so this is what I came up with.  For anyone in the Seattle area, we are going to get together a few times per week and do various activities around the city.  I'm training for a 3 day, 18 mile hike in September so now through the summer I'm going to focus on stair training and hiking.  Did you know there are hundreds of stair routes in the Seattle area - I have a book and everything.  This will be a great workout, along with a great way to explore the city!  I'm also going to try to do one hike per week as well.  There will be weeks I may not be able to do both but I'm going to shoot for a minimum of one activity for the week.  It's a free group, anyone is welcome, and there are no commitments or obligations.  If you're interested, let me know and I'll add you to the Facebook group I've started.  Our first outing is this Wed where we'll be tackling an awesome stair/walking route.  Can't wait :) 

You can email me at heatherchristine312@gmail.com or send me a FB friend request at Facebook.com/heather.dalton.754  

 



My New Volunteer Adventure

Some of you may have seen my post on social media earlier regarding a meeting I was going to.  I also eluded to new things being on the horizon.  Let me start by giving you a little back story.  Volunteering has always been a part of my life and my nature.  I have done various things like candy striper at a hospital when I was younger, donating time at pantry's or soup kitchens, trips to donate time helping those less fortunate, outdoor work, etc. 

It was always irregular and very random because I was typically working a lot of hours and short on time.  When I started my business I told myself, "As soon as I'm able, I'm going to make volunteer work a regular part of my routine."  Not only does giving back help me to feel amazing but I also want to make an impact.  I decided in the Fall that it was time to start looking for somewhere I wanted to volunteer.  I knew I would wait until after I was healed from my surgery but I wanted narrow down some places I was interested in.  I looked at all different kinds of places and opportunities, but nothing called out to me.  I put out into the universe that I was looking for an opportunity and asked for guidance to point me  in the right direction.  Well a few weeks ago ... the answer came.

I was doing some research and stumbled upon something familiar from my past.  The more I started to dig and do some research, the more I realized that this opportunity really had everything I was looking for.  When considering opportunities I really wanted:  To be in a position to mentor and motivate others, teach others about health and wellness, make an impact on lives and the community, have the opportunity to get outdoors, have the opportunity to try new things and something that felt rewarding.  This opportunity had it all! 
The organization I will be volunteering for is .... Girl Scouts of America!  The meeting I had today was an area director and the girl I will be running a troop with.

 

 

 

This struck me as the right opportunity for a few reasons.  One, I was involved with this organization as a young girl and I have really fond memories, especially when my mom was my troop leader :)  I was a Daisy, Brownie and Girl Scout!  I remember we had a lot of fun but we also learned a lot and gained many life tools like:  Sharing, giving back, being independent, the importance of exploring, positive self image, etc.  What I love most about this organization is what it stands for and the message it's teaching young women.  Statistically speaking, girls who engage in Girl Scouts are less likely to engaged in bullying (on either end), have a more positive self image, are more independent, are happy and balanced, sociable, and much more.  Not only do they learn these skills at a young, impressionable age, but they carry them into life as young women who have the skills to change the world!  I am so excited to play a role in helping young women see that they are beautiful just the way they are, to approach the world with love, to be a unique individual and follow their hearts. 

I am looking forward to starting this new positive adventure!

 

I will be starting as a Daisy Co-Leader, which is making me nervous and I see as a good thing all at the same time lol!  I'm nervous because of the young age, they will all be kindergarteners!  What's good about it is, they will be too young to have any expectations :)  It will be a great opportunity to get my feet wet and learn.  Ultimately I see myself mentoring young women (middle school and up) and possibly getting involved in their journey's program, where they go on various adventures.   Exploring, mentoring, inspiring, giving back ... right up my alley!  Daisy's here I come ... wish me luck!!

 

 

 



Setting an Epic Stretch Goal

Have you ever had one of those years where you just KNOW it's going to be a HUGE year for you?  You can just really feel that big things are about to happen?  Well I am on the verge of one of those years and I'm super stoked about it.  I'm even more excited to share it with all of you, in hopes of inspiring and motivating as many people as possible to do some really cool stuff! 

The year started out with a life saving journey, I mean what a way to kick of 2015!!  As many of you know, I donated a portion of my liver to my step dad on 1/26/15.  I knew that this would greatly impact my life, but I didn't and still don't fully know to what level.  What I do know is, SO many blessings have already come my way since this all began.  I have met and connected with so many incredible people.  Complete strangers that reached out and donated money to my Go Fund me page or sent kind words to support me on my adventure!  Hundreds of people danced for me, followed my progress and posted daily to motivate me ... I was just completely blown away!  It's because of all the support, my commitment to my health and my drive to be balanced mind, body and spirit - that I've been able to recover so quickly!

It's mid March and by the end of this month, my liver will be for the most part, fully regenerated.  Wow the body is so amazing isn't it!!  I'm feeling stronger, healthier and more alive everyday!  I feel like I'm radiating with positivity, love and great karma it's totally awesome :)  I feel like setting some big - stretch goals to see what I can do this year! 

6 weeks post surgery, and I'm easing back into my workouts, but also pushing myself enough to make sure I know where my limits are.  I'm setting my sights towards the end of the summer and I'm setting a really EPIC goal. 

My bestie, Meg, won a lottery spot to hike the Enchantments in WA.  She's been wanting to do this for a few years and this is the year it's meant to be!  I'm setting a goal to take this hike with her, and 7 other homies, to celebrate her birthday!  It's the beginning of Sept. so this is a stretch goal for me but I think I can do it!  I've always wanted to do a trip like this, it's an experience of a lifetime and definitely fits into my theme for 2015!!  It would be a 3 day, 18 mile round trip, hiking and camping adventure.  You gain quite a bit of elevation but the views are sick!! 

I'm going to start training by continuing with my strength and interval workouts, as well as getting outside to do some walking, hiking and soon .... the stairs!  My goal is to start hiking at least once per week, so I can build my endurance and then do the stairs 1-2 times per week.  And when I say stairs, I mean stairs!  The Seattle area even has it's own book hello!!

I'm looking for others that want to set stretch goals too, so we can hold each other accountable!  What do you say?  Is there something you've always wanted to do, but just don't know where to start or just haven't started?  Let's do something epic together! Email me at heatherchristine312@gmail.com

Challenger Spot Light

This week I want to shine a light on someone I am so inspired by on so many levels!  
This weeks Challenger of the week is Carlos !! :)
Carlos is not only a challenger but he is a long time friend and holds a special place in my heart!

Carlos and I attended elementary school, middle school and high school together and I can honestly say he has never changed.  He's always had a huge heart and hung out with everyone, not just a particular group.  He is compassionate and caring for everyone! 

Carlos and I did not remain close friends after we graduated high school but just like many people, stayed in touch through Facebook (and probably even Myspace for a minute!)  When I became a health coach, I would reach out to him and let him know I was here to support him if he ever did want to start his health journey - although I never pushed him.  I followed him as he tried various things and I celebrated his successes when he had them.  One day he reached out to me and we connected on the phone.  We talked for well over 1 hour about the life he envisioned for himself and what he wanted to accomplish. 
I made a pact with him that day that I would support him and stand by his side until we reached that goal and together we haven't looked back!  What I admire most about Carlos is he NEVER gives up! Just like anyone else, he may have bad days or bad weeks, but he stays connected to why he is doing this and gets back on track!  We have set some awesome goals together and I have no doubt in my mind, that he will reach every single one of them!

Carlos has lost over 40lbs this past year and more importantly, is learning and implementing some healthy long term habits.  He is changing his life and inspiring those around him too. 
He wants to hit the 100lb weight loss mark by this summer and I KNOW he can do it!  Let's all get behind him and support him on this amazing journey.  I know I won't miss a moment of it :)

I'm behind you all the way buddy! 

What's the low down on sodium?

I'm sure you've heard lots of talk about being sure to read your food labels to monitor for sodium levels.  If you haven't, you're hearing it now and you really should!  So many processed foods are full of sodium, especially frozen meals.  Salt is used as a preservative so it typically higher in frozen meals or canned foods.  It doesn't stop there though, it's in everything!  So why should we care about our sodium levels?  Consuming higher levels of sodium will raise your blood pressure, aka hypertension, which is the leading cause of death, disability and cardiovascular disease.

So how much sodium should an adult consume per day?  Humans, 2 years and older, should not consumer more than 2,300mg per day (and yes you should be monitoring your children's food as well).   Guess what the average American consumes in one day .... 3,400mg!!  Wow - that's over 1,000mg over the recommended serving! No wonder cardiovascular disease and stroke are the leading cause of death and costing America nearly 4 billion dollars per year!
* Please note that if you fall into one of the following categories, you should only be consuming 1,500mg per day:  Over 51 years of age, African Americans of any age, people with high blood pressure, diabetes or kidney disease. 

Another place you will pick up lots of extra sodium is dining out.  Keep your dining out in check to avoid high sodium, calorie and fat levels.  Don't be afraid to speak up and ask for light sodium, butter or oils when you are dining out.  Most chefs will accommodate your requests. 

So we've covered recommended sodium levels per day, reading food labels and being conscious when dining out.  Now let's go in your home - what kind of salt do you use and have you ever looked at the sodium content?  For the longest time, I was reading food labels looking for sodium but not looking at the sodium on my salt - it didn't even dawn on me.  Hey we're constantly learning right!

Here's what I found out ...

Here is an ordinary, popular, over the counter table salt. The sodium is at 590mg, per 1/4 tsp.  Can you see how if you're trying to stay under that 2,300mg per day, it can start to add up real quick?

Here's another one.  This one is just a generic, store brand, table salt.  This one is not much better at 560mg per serving.

 

 

This next one I wanted to add because it's pretty popular right now.  Not only that but it has a lot of health benefits as well.  I'm referring to Pink Himalayan Sea Salt.  Where most salts dehydrate your body, this salt has benefits to it.  Some of these benefits include:  Rich in Iodine, creates an electrolyte balance, reduces PH, reduces acid reflux, promotes proper metabolism functioning, strengthens bones, lowers blood pressure, helps intestine absorb nutrients, improves circulation and helps eliminate toxins.  All of these awesome properties, and it sill comes in with a lower sodium content at 380mg per serving.

 

 

If you want the straight up lowest, best quality, table salt here it is.  At 280mg per serving, this comes in at the lowest sodium option.  You should be able to find this at most grocery stores and I believe I've seen it at Costco.  I did have to go to a nicer grocery store to find it.

 

 

 

 Hopes this helps everyone to be a bit more sodium conscious! 

Challenger of the Week & Why accountabiltiy rocks!

This weeks challenger of the week has accomplished SO much and is not stopping now!  This week we celebrate Aimee!  Aimee has lost 19.7lbs and 34.5" ... I mean WOW! Girl that's just incredible :)  I'm so beyond proud of you because no matter what you never give up.  She is following her fitness and nutritional plan to help her succeed.  She is also engaging in our online accountability group for motivation and support!  Aimee is working to find balance mind, body and spirit and she is committed to investing in herself.   She is dedicated and doing a lot of hard work.  That's the beauty about hard work though, it pays off :)  Keep up the awesome work Aimee!

I joined my first accountability 4 years ago this month and it completely changed my life!  I yo-yo dieted my entire life and gained and lost the same 30lbs over and over again.  It wasn't until I joined my first accountability group that I received the perfect combination of fitness, nutrition and support!  Up until then, I had no idea how to approach nutrition and thought that if I just worked out, it didn't matter how I ate.  Boy that couldn't be further from the truth!  Now I understand that good nutrition is the key foundation to having great health.  Still to this day, my accountability groups keep me on track and motivated.  I'm not one of those people that just jumps out of the bed pumped to go workout.  However, when I log into my online accountability groups and see everyone showing up and doing their best - it makes me want to show up and do my best too!  It encourages me to set a good example for everyone and it surrounds me with motivation everyday!  After 4 years, I still rely on them to help keep me on track.  I love interacting with all of the people in there because they are all working to better themselves.  We support, motivate and encourage each other to never give up - and that's such an awesome thing to be apart of!  Not only that but the groups are a great source of:  Tips, tools, recipes, advice and so much valuable knowledge to support everyone in reaching their goals.  It truly is about living a healthy lifestyle and never dieting again! What an amazing feeling that is :)

Team Inspire starts various health groups monthly.  If you'd like more info, please just send me an email at heatherchristine312@gmail.com and we can determine the best group for you.  Here's what's coming up ...

Current Groups

Biggest Loser Challenge - Enrollment Open

Team Inspire will be hosting a Biggest Loser Challenge to kick off April!  You will be paired with the perfect fitness and nutritional plan for YOU to get the best results you possibly can.  Not only will you have an awesome fitness and nutritional plan, to fit your needs but you will also have the amazing support and motivation from your online accountability group.

The person who loses the biggest amount of body fat, in 30 days, will win a fantastic prize!  Let's get ready for summer together!

Start date:  April 6th

We will also be kicking off the group with an optional 3 Day Refresh Cleanse to really optimize our results!  It's a super awesome way to drop a few excess pounds, gain energy, kick your cravings, eliminate toxins, revitalize you organs and give you a boost to start your your health journey.

This group will fill up fast so please message me if you would like to be added to list!  Please feel free to ask me any questions you may have as well.  Please email me at heatherchristine312@gmail.com and request to be added to the list.

Make  2015 your best year yet!!!

FREE 21 day Mind ~ Body ~ Soul course -

Starting the second Monday of every month

I'm hosting a free 21 day Mind, Body, Soul group that I'm so exited about!

I wanted to offer this because I am a healthy lifestyle coach and what I do goes well beyond losing weight or getting tone. I aim to support my clients in living a healthy lifestyle permanently. This in...cludes finding balance in mind, body and soul! You cannot just address one area, neglect others and expect for everything to be flowing smoothly in your life.

I want to help as many people as possible get on a path to living their best life

This course is going to contain tips that I have learned along the way, which have helped me to transform my life completely! You CAN live the life you have always dreamed, it's inside every one of us! These tools will help you radiate on a level that will allow you to start attracting what you truly want!

We will cover such topics as:  Making time for yourself, creating a vision for your life, de-stressing, expressing gratitude, finding balance, etc.

If you would  like more information or would like to enroll, please email me and we'll chat!

Heatherchristine312@gmail.com