This Week's Intentions: Resilience - Not for me, Not for anyone else, but for YOU

Welcome to your weekly digest of the Mindful Queer’s Wellness Club!

Hey Mindful Queers!

Happy Monday, April 17, 2023,

Welcome to another week at the Wellness Club!

If you are new here, welcome aboard, we are glad to have ya!

Here at the Wellness Club, we realize that we are all going through our own journey, the ups, the downs, the good and the ugly.

So instead of facing life's scary & uncharted areas alone, do it together with the Wellness Club.

Each week Coach John drops golden nuggets of Fitness, Nutrition, Mindset & Wellbeing tips for you to grow & challenge yourself.

Let's start off the week strong, I want you to answer these next questions and use them to guide you into this week:

- What was 1 positive change you made last week?

- How did your sleep affect your energy, mood, and wellbeing last week?

- Name 1 realization you had about yourself last week or the past month?

- Think of 1 ick behavior that happened last week that you want to change?

- What is 1 way you can be 10% better this week?

Write these down, think about them, and use it as game plan for this week. You don't need to change everything, but using these golden nuggets of information and turning them into action helps us level up as human beings.

These are the questions I ask my clients outside our training sessions to help dive a little deeper into the behaviors and what goes on the other 23 hours of the day.

This model of reflecting is simply a way of tracking and measuring progress.

Whether you have weight loss goals, or you want to get strong, understanding how to effectively measure your progress will be the key to your success.

Weekly Progress Update for my Monthly Coaching Programs

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The next group of my Beginner's Transformation Program is extended to next week, April 24!

If you are ready to start your own transformation, click the link here!

Here are the details:

Week 1: Starter week - Set Goals, Intentions, Non-Negotiable's and Weekly Commitment
Week 2: Week 1 of Workouts - 1x strength training / 1x cardio
Week 3: Week 2 of Workouts - 1x strength training / 2x cardio
Week 4: Week 3 of Workouts - 1x strength training / 2x cardio
Week 5: Week 4 of Workouts - 2x strength training / 2x cardio
Week 6: Final Week, Week 5 of Workouts - 2x strength training / 2x cardio - Results & Reflections

What do you get?

Access to coaching digitally, access to program via online app with video demos + tracking, weekly intention videos to help plan your week!

How Much?

$30!

That's it! The purpose of this program is to help beginner's and anyone that is getting back into a routine to become their best.

Taking care of your own health & fitness is already a hassle, so why not do it in a way that takes the stress out of planning and prepping, and follow a well rounded program that is designed to build the foundation of your strength and fitness

This Week's Intention: RESILIENCE

Last week in one of my training sessions with my mom, she had a breakthrough.

After 7 weeks of consistently working out 2x week strength training,

She's getting the basics down!

She still might not know any of the exercise names or how to do them the first try,

But once she remembers how to, she can do them with little effort!

After the session she began to open up.

She told me she wishes "everyone would do this"

Do what? I asked

Start training.

She went into detail not knowing I was recording her,

She stated how much of a difference she has begun to feel in not just physically, but in other aspects of her health.

She's noticed energy has drastically changed…
She's back hiking again,
She's in control of her blood sugar (type 2 diabetic),
She's journaling everyday,
She's feeling much more stronger & mobile than ever before!

The really rewarding thing for me is that she's finally able to feel the results from the work she's put into herself.

At 58 years old, she's starting this new chapter for herself - not for me, not for my dad, not for anyone else but her own.

And if she can do it, so can you.

6 months ago - we were really worried about my mom's health, she was going through intense sciatic pain, herniated disc, blood sugar was out of control, and various other health problems that came up during her back injury.

Today - she's hiking again, strength training, controlling her diabetes, sleeping better, and taking care of her needs on a daily basis.

For someone who is 58 years old that's a huge success.

It's never too late to make meaningful changes to your life.

No matter where you are in your journey or life, prioritizing your health matters.

Some may start the fitness path, others start with mindfulness.

There's no right or wrong way to start.

Often we get caught up in the nuances - what equipment to get, what to wear, what gym membership to start?

Just start -

Skip the equipment - start with bodyweight exercises
Skip the new gym clothes - wear what you have - buy new clothes when you begin to see changes
Skip the gym membership - start outside, utilize the outdoors, get some sun, and vary your workouts

Your journey will evolve throughout the years, its supposed too

You will go through phases where you are motivated and ready to conquer the world,

and other phases where you are just fine doing the bare minimum.

You will have times where you are obsessed with your body

and times when you hate your body, and that's okay.

There's a term - body neutrality - caring less about how you look and more about how you feel.

Our bodies are constantly changing, whether we like it or not.

By measuring our progress through objective measures like weight, shapes, or size - only tells one side of the journey.

Remember your feelings are valid measures of success.

That's all for this week's intentions at the Wellness Club!

Send a DM on socials or email for any questions, tips or feedback!

With Love,

💕

The Mindful Queer

Tag me in your story @mindfulqueer on instagram with your intentions for the week that promote strength! Use #WELLNESSCLUB in your post!