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Master Habit Building & Achieve Your Dream Lifestyle

Updated: Nov 20, 2023

When you take care of your body (from the inside out), anything & I mean anything, is truly possible for you. You’re thinking, “okay Vanessa, totally true, but it’s more complicated than that.” Is it though? Does it have to be? I think we as humans over complicate it (I was guilty of this too) to the extent where it seems unachievable, you’re now making [unconscious] excuses & reasons for why taking care of your body isn’t possible/feasible/accessible. You’re not old. It’s not too late. You’re not too busy. You’re capable of living out the experiences you continuously daydream of…by starting small. Starting small & building what I like to call mini habits is the foundation to establishing consistency. When you start with smaller, realistic & achievable action items to weave into your already existing routine, you’re more likely to actually embed that new habit into your routine. This is what we call, habit stacking.

**quick backstory** I just returned from a 4 day, 22 mile backpacking trip in Kauai, HI along the beautiful, yet unforgiving & rigorous Nā Pali Coast. This was some of the most vast terrain I have ever experienced on a single trail & the most mileage I have completed in a day in the past 6 years. Was I ready to take it on? Yes. Did I partake in a specific hiking prep training program months leading up? No. You’re asking me, “then how were you prepared to do this?" Short answer: Because I have been training for this my whole life. Detailed answer: My mind & body were more than capable of taking on this 22 mile trek of unforged terrain and lack of commensurate hiking mileage (with 25lbs on my back) because I live not only an active lifestyle, but also follow a progressive integrated training program as part of my weekly exercise routine. I take care of my body from the food I eat, my mind by the way I speak and think about my health, body and self and of course my body by the way I train. I follow an integrated training model that includes adequate strength/resistance, cardiorespiratory, mobility & flexibility training. When you do this, when this is the lifestyle that you live, & most importantly when you identify as someone who lives an active lifestyle, this is what you can be capable of. So was the hike challenging for me? Yes. Was I able to accomplish it without a shadow of doubt in my mind and body to persevere? Yes. Was I able to get through it with relative ease and enjoyment? Absolutely. This is what I want for you. I want you to be able to achieve new heights, accomplish what you think may not be possible for you & create unforgettable memories and experiences with those closest to you. Because that is what life is truly all about. **backstory concluded**

Backpacking the Nā Pali Coast Trail in Kauai, HI
Backpacking the Nā Pali Coast Trail in Kauai, HI

The same way we would approach a training plan to embark on your first ever distance walk, run, hike, or even backpacking trip– is the same way we can approach building a new habit of becoming someone who identifies as an avid

exerciser or who eats healthy & enjoys it. We don't just "wing" it. We develop a strategic plan of action over time to ensure our success.

Luckily, I am going to walk you through exactly how to do this, step by step, with ease and clarity.

Here's an activity I want you to spend 5 mins doing TODAY!

Step 1 Take a moment to close your eyes. I want you to imagine where you want to be in life, the type of person you want to be when it comes to your physical and nutritional knowledge & health. On a scratch paper, napkin, Google Doc, write this down- word vomit, anything that comes to mind- nothing you write here is wrong. Step 2 This time write about are where you currently are in life with your exercise and nutrition & how your current routine or lack thereof, impacts your life activities, commitments, behavior, energy levels and self-esteem. Think about how your current & past exercise and nutrition habits impact your CURRENT daily life, family, friends and loved ones.

These are the first 2 steps in my step-by-step, simplified process of building & implementing mini habits in your life. Access the full workbook below to get started on living out the lifestyle you’ve been desiring.


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