Categorized as: News

Cape Cod Health And Wellness Retreat 2016 Pictures

Cape Cod Retreat 2016 follow up information

Hello Tribe!
Day 3 of being back to reality and we surely hope you are remembering and reviewing everything you wrote in your journals! 🙂

We thought that we would send along some helpful reminders from our workshops to keep you motivated!

~From Coach Mike’s The Natural Cleanse –
Meditation:
http://www.fragrantheart.com/cms/free-audio-meditations/healing/clear-and-balance-your-chakras

~From Coach Kelly’s Part 1 of Unveiling your inner nutritionist; Relaxation-
Ghandi: “There is more to life than increasing its speed”

How you react to stress may influence the relaxation technique that works best for you:

  • The “fight” response. If you tend to become angry, agitated, or keyed up under stress, you will respond best to stress relief activities that quiet you down, such as meditation, progressive muscle relaxation, deep breathing, or guided imagery.
  • The “flight” response.If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energize your nervous system, such as rhythmic exercise, massage, mindfulness, or power yoga.
  • The immobilization response.If you’ve experienced some type of trauma and tend to “freeze” or become “stuck” under stress, your challenge is to first rouse your nervous system to a fight or flight response (above) so you can employ the applicable stress relief techniques. To do this, choose physical activity that engages both your arms and legs, such as running, dancing, or tai chi, and perform it mindfully, focusing on the sensations in your limbs as you move.

~From Coach Mike’s Mind Body Connection –
Meditation:
http://lisacampion.com/wp-content/uploads/2012/11/Basic-Grounding-Meditation.mp3

~From Coach Kelly’s Part 2 of Unveiling your inner nutritionist; Quality
Anonymous: “The discovery of a new dish does more for the happiness of mankind than the discovery of a new star.”

Food is energy, food is love, and food is really information.  What information do you want your body to receive?  Are we on the “good page” or “bad page”.  How do you want to show up in the world.  When you show your body and mind love with nutrition it shows up to everyone around you and magic starts to happen!  A healthy body is a healthy mind and vice versa.

Please remember, stay connected with us and let us help you.  How?  There are a few ways…call us 888 707 1102, join our facebook page and share everything you’ve learned.  Everyone can benefit from the education.

Club Inhale / Exhale offers the new “The Weight is Over” Programs

  • 6 Months Plus Program – learn EVERYTHING about Health and Wellness at your pace with you personalized coaching program!
  • Total Nutritional Transformation Program – Demystify your nutritional battles and start developing your new lifestyle!
  • 90 Day Healthier Body Program – What you learn in 90 days could change your life forever!
  • 10 Weeks to Unveiling Your Inner Nutritionist – Customized for you!  If you’ve ever struggled with finding a way to a deep, happy and healthy connection with your body and food, this program is for you.

Please share!

Can’t wait to see you all again,

Coach Kelly and Mike

Why are you so afraid of change

What are you so afraid of? Here’s my thoughts on what and why we are afraid of change….
it’s because we allow society to define us. WHAT? Yes.

If we try to change something about ourselves from the inside out, well then we will have to explain to others why did are trying to make a change.

Pick something.

Now think about working on changing that.
Right away, did you think of 1,000,000,000 ways not to do change or do what you want to do? I bet you did! 🙂

If you didn’t then why the hell haven’t you done it yet?

Doh.

Here’s a very personal example of how society worked on defining me and here’s what I did about it and will do about it.

I guess this story is my way of telling the world to keep your opinions to yourself and stop putting crap into other people’s space. It’s not your space to take!

OK, to my story. I spent a weekend in NH about 3 years ago, it was summer and we were at a lovely place on the water, the sun was out, etc…you get the picture.

At that time I was 132 lbs 5′ 7″ and about 18% body fat. BOOM. What does that mean? It means I ate right for my goals, it means I woke up at 4am every day to exercise my heart, my body and my soul. It means I took time to take care of myself. Also, I got so many “wrong” comments and assumptions thrown at me at that height, weight and being that lean….ugh. Does this happen to you, do people try to define you without knowing you? Do you define others consciously or unconsciously?

Back to the place on the water….I was checking in and wearing a v-neck sleeveless workout top to keep cool and comfortable. Just as the Innkeeper was beginning to show us around, he stated – STATED – not asked, not a conversation with me, he stated, “oh, you must be a swimmer.”

Honestly, I didn’t even know that was directed toward me. Here’s why……

1. He put his definition of what [he thought] I do into the space in the room.
2. He put his definition of how I look into the space in the room.
3. He didn’t ask me directly.
4. He didn’t ask period.
5. I CAN’T EVEN SWIM!!!! So why on Earth would I think that he was “talking” to me. He clearly defined me in his mind already as a swimmer.

What a dumbass!

My response when I realized he was “space talking” to me…. “No.”
Him: (….waiting for me to say more….awkward 3-5 seconds go by…for him it was awkward, not me. I was quite confident with my response of no.) “oh.”

And then we moved on to the task at hand, showed me around and get me to my room, thank you.

Do you get frustrated when people define you? There was no way I was going into the description of, I get up at 4am, I eat for my goals, I…blah, blah, blah…you know why? He wasn’t worth it because he already had a story made up, a definition of me. When you define those around you knowing them or not, you screw with their world and space. Knock it off!

Ask people, “Hi there, you are very fit and I am curious how you manage to get it done, do you have a minute to tell me about it?”

I could have been a damn ballerina….

Fitness and nutrition is NOT about how you look, (It’s so sad that society surely defines it that way though) it’s about how you manage your body, mind, soul, chemical and hormonal balances, feeding routines, emotions, health and wellness.

If I had to change again, I would do it because now, I am not afraid to tell people that they are incorrect about who I am, what I do, why I do it, especially when they respect my space and don’t define me. You don’t respect my space, you don’t get my respect.

So, why are you afraid to change when it comes to your fitness, nutrition, health and wellness?

Are people defining you and making you feel like they’re taking your space?

I’d love your feedback and input and if you need help on making changes you need to REGISTER TODAY!

Coach Kelly

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Claim your time – Retreat Blog

I’LL NEVER BE ABLE TO DO THAT!  Have you told yourself those words before?

…..I set the alarm for 5:00 AM.  Early?

Years ago that was extremely early for me cuz well, hell, I didn’t have to be to work until 8:00 AM and I had my clothes ready to go the night before so I could get up at 7:00 throw my long wet hair in a bun and drive 12 minutes to work.  Ta-da!  Seriously, it was that simple.  (pffft, and at the time I thought “this is so hard, I’m soooo busy”)

Is getting out of bed at 5:00 AM even human-like?

Yup! I did it – beep beep beep, buzz buzz buzz! I was up at 5:00 AM.  Rain, snow, humidity and  everything that comes with NE weather, nothing held me back from my mini-goal of going for my morning walk.  Then, I realized that hey!!!! – I actually like this.  I learned what ME time is.   Smack palm to forehead – and HARD!

hand-on-forehead

My puppy was the ultimate happy puppy too because she was #2 reason to get out of bed at that non-human-like-time.  #1 reason: ME.  Wait, wait, wait, how cute is she…OMG! Right?

missy puppy

(Missy 4 months old)

But then I did even more crazy-ass, non-human-like-things as I grew emotionally attached to my ME time!

Like set the alarm clock for 4:00 AM.

That’s just BANANAS.  Yes, it is!  (What’s your time??  LOL! I’d never think we all want 4am!)

But this was truly the only time I had left for ME time.  I had changed so much since my ‘grueling’ 5:00 AM get ups.  I had tried going to the gym and quit, I even hired a personal trainer.

Then I thought one day of how addicted I was getting to my results.  So yes, 4:00 AM was now my norm.  ME time.

I can’t wait for more ME time.  Why?  It always seems to get better. Yahoo!  Am I helping you yet?

#2 CLAIM YOUR TIME

Figure out what needs to happen for your designated block of time to be all yours. Would it be best to take a day off work, or re-purpose an existing holiday or half-day? Can your partner or family take your kids (perhaps in exchange for some promised me-time later?), or could you trade off with a friend? Mark your retreat on your calendar far enough ahead of time that you can anticipate it, and start pondering ideas in advance. That way, when it’s go time, you’ll hit the ground running.

“To live life will only inspire others” – Unknown

If your husband, partner or wife hasn’t read this…forward, you could help save their lives!

Ask yourself ‘why’ – Retreat blog

I’LL NEVER BE ABLE TO DO THAT!  Have you told yourself those words before?

What could happen if you actually did do that?

….So I said I’d go.  I honestly had no idea what I was about to get into and I agreed to it for a whole weekend!  I must be nuts!

I decided to go to New Hampshire with a group of 25 women that I’d never met in my life!

  • Will I enjoy this?
  • What is expected of me?
  • Why do I need to ‘come prepared with an open mind’?

Oy, did I make a mistake agreeing to this?  ‘I’m so nervous’ is all I could think!

So off I went, to my very first Retreat.  I didn’t even know what a Retreat was…did I have to “ommmm…” a lot, and aren’t these things for followers of their faith or aren’t they for people that need to ‘fix’ themselves?

Actually, not at all!

Retreats are time to get some clarity, to work on what I needed (or didn’t even know I needed) and to have the support and education of an awesome coach! Huh, who knew?!  And a ton of them are Co-Ed!

Let me tell you, setting aside that private time for ME 2 things happened:

  1. Got out of my comfort zone
  2. Got into a new comfort zone

As of November 15th this year I can proudly say that I have attended 12 retreats and numerous Workshops to help support ME.  Seeing a pattern?

Coach Kelly at retreat

Check out all these people!! Can you find me?

How’s leadership, empowerment, building character and individuality sound?  Pretty good, right?  YUP!  I love taking time to head out to any retreat or workshop I can!

I knew in 2009 at my first retreat why I was really there (I’ve only told one person the real reason ever) and in 2014 that real reason came to fruition!  Seeing a pattern?

It took 5-ish years but that’s because of ME.  It took years to build enough courage and gain certain confidences (there are many) because I needed that amount of time. Everyone is different. You may need 1 retreat, 5 retreats or 10 retreats, it is at your own pace and depends on you and how serious you are about following your dreams and getting the courage to stand up for you and do what you want to do and be happy when you want to be happy, which can be all of the time. You have the keys; we will help you open the doors that have been shut for a long time!!!

I’m going to give you insightful and thoughtful information about why you, why time, why patience and why self-motivation really work.  It’s a lot for one post, so I’ll be breaking it out into a few and I hope by the conclusion of my posts you will get into a new comfort zone. 🙂

#1 ASK YOURSELF WHY

Getting away for a few hours or a few days is great, but without an intention it’s a vacation, not a retreat. So ask yourself what you’d like to achieve with your time off. If the answer is “relaxation” or “clearing my head” that’s fine, but those answers suggest different activities than if you’re trying to think up a new direction for your health, wellness, personal life or family growth.

Are you going to wait 5 years?  Hope not.

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Thanksgiving Recipe Green Beans

Coach Kelly’s favorite and super easy Thanksgiving Dinner Recipe
​​

Directions

  1. Place the walnuts in stove top no-stick pan. Low to medium heat 5 to 8 minutes, stirring frequently.
  2. Cook beans in large pot of boiling salted water until just tender, about 5 minutes or until desired tenderness.  I LOVE MINE CRUNCHY! 🙂
  3. Drain. Rinse beans with cold water, and drain well. 
  4. Add beans to walnuts, walnut oil and toss gently till warmed (if you prepped beans early 4 minutes or so). 
  5. Season with salt and pepper. Add walnuts and parsley and toss. Transfer to bowl and serve.
  6. BONUS – I added shallots to mine for an extra kick…made it up as I went along one year and wow, was it yummy!!!  Saute shallots till they’re tender, add to the walnuts, oil and bean mixture.

Can be prepared 6 hours ahead. Let stand at room temperature.

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Happy Healthy Cooking this year!
Love Coach Kel

Club Inhale Exhale Lifestyle Change Challenge – Bonuses

We are proud to announce that Club Inhale / Exhale has teamed up with KIKI Pilates in Danvers, MA for a 6 week Lifestyle Change Challenge! Plus $100.00 in sign on Bonuses!

kiki pilates logoInhale Exhale sunburst only logo

 

6 -Week Lifestyle Challenge

 Kiki Hanson of Kiki Pilates & Fitness Studio with Coaches Michael LoColle & Kelly McCormack of Club Inhale / Exhale have teamed up to offer you this amazing chance to make a LIFESTYLE CHANGE!

WIN $400.00 IN PRIZES

Invest in 6 weeks of Fitness, Nutrition Coaching and Workshops!

November 30– January 3:

 We are offering a:

Meet and Greet with the Coaches

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Wednesday November 25th

7:00PM-8:00PM at Kiki Pilates 10 Elm St, Danvers 

JOIN US!

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REGISTER TODAY

​Here is your chance to change your lifestyle!  We are offering you the chance for a total makeover! Don’t miss your chance to win $400.00 in prizes!

Bonuses for the first 10 to register for the Lifestyle Change Challenge

  • Guaranteed to lose at least 4″, 6% body fat, 12-20 lbs!  Check out these results…
  • Bonus $40.00 in Kiki Pilates paraphernalia for the first 10 to register
  • Bonus 10% discount on the Club Inhale / Exhale Relationship Secrets W​orkshop in March, 2016 for the first 10 to register (workshop limited to only 60 people)

(**​this is a NOT to be missed  relationship and lifestyle seminar, here is a sneak peek:**)
“​What if you could take a course over only one weekend, either by yourself, or with your love, which would teach you the secrets of how men and women think, how they relate, what they need, what they want, and how to make your relationships saucy, revitalized, and fun? Well, you can.
Take the Relationship Secrets Workshop!”


Here’s what is coming for the next 6 weeks, beginning November 30th 2015

black bean avo breaky bowlNutrition and Lifestyle Workshops:

Phase I (phase II and III to follow, every 6 wks)

  •  Week 1 – Fitness and Nutrition; incorporating it into your life

  •  Week 3 – Nutritional intake and proper calculations for balance

  •  Week 5 – “Labels” – it IS what you “think”

  •  Weeks 2, 4, 6 – Interactive Online Webinars

  • (2) – Body Composition Analysis

The truth about 10 minute workoutsFitness Classes

  • Cardio; Spinning

  • Strength; TRX, mas and equipment Pilates

  • Barre

  • Flexibility; Yoga and Stretch

REGISTER TODAY

6 week package $1,897.00, register before 11/29 for only $697.00!

You can’t lose…or CAN YOU?  Want to make the wall of fame, feel great and make it through the holidays with confidence just like these people did…?

HAVE MORE QUESTIONS? Ask us 🙂

 www.kikipilates.com

978-539-8507

info@KikiPilates.com

or

www.ClubInhaleExhale.com

888-707-1102

info@ClubInhaleExhale.com

 

 

 

Club Inhale Exhale Lifestyle Change Challenge with Kiki Pilates, Starts November 30th!

We are proud to announce that Club Inhale / Exhale has teamed up with KIKI Pilates in Danvers, MA for a 6 week Lifestyle Change Challenge!

kiki pilates logoInhale Exhale sunburst only logo

 

Here are the details – $400.00 in prizes could be YOURS!

6 -Week Lifestyle Challenge

 Kiki Hanson of Kiki Pilates & Fitness Studio with Coaches Michael LoColle & Kelly McCormack of Club Inhale / Exhale have teamed up to offer you this amazing chance to make a LIFESTYLE CHANGE!

WIN $400.00 IN PRIZES

Invest in 6 weeks of Fitness, Nutrition Coaching and Workshops!

November 30– January 3:

 We are offering a:

Meet and Greet with the Coaches

Wednesday November 18th, 2015 AND Wednesday November 25th

7:00PM-8:00PM at Kiki Pilates 10 Elm St, Danvers 

JOIN US!

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Nutrition and Lifestyle Workshops:

Phase I (phase II and III to follow, every 6 wks)

  •  Fitness and Nutrition; incorporating it into your life

  •  Nutritional intake and proper calculations for balance

  •  “Labels” – it IS what you “think”

  •  Online Webinars

  • Body Composition Tracking

Fitness Classes

  • Cardio; Spinning

  • Strength; TRX, mas and equipment Pilates

  • Barre

  • Flexibility; Yoga and Stretch

Can’t wait for more details?  Are you SOOOO ready to change your life forever?  Reach out:

 www.kikipilates.com

978-539-8507

info@KikiPilates.com

or

www.ClubInhaleExhale.com

888-707-1102

info@ClubInhaleExhale.com

 

 

 

another 54 lbs to go!

I am very psyched to be down a pound. I feel that I am still improving my overall health and weight loss. I can see the  benefits every day, such as today  I realized that I am down 3 sizes in my O.R. scrubs. Or said another way,  I can fit into three sizes of scrubs, where before I could barely only fit into the biggest one.

However, I am very happy to have accomplished some weight loss,  but I am  not satisfied with with my overall results. I still have do drop 54 more pounds by next fall (2016) and I need and must keep moving down the scale.

I have done well tracking my eating on my own albeit not on Club Inhale / Exhale‘s  nutrition app or computer program. I have been better able to see the my numbers, and it motivates me to stay in range and helps with weight loss results. This tracking  is a great weapon to fight increased consumption and knowing the consequences. It lets your know how caloric things really are and how much food one really needs. I feel that I have gained more insight into my own ability to control my weight and state of health by doing this. Kelly is so helpful with good guidance, education and motivation. She offers great insight into how a think about how important the food part of the equation is. My wife has been of great help as she has been tracking and counting her calories and exercise as well. This helps to solidify my efforts as she is doing the same.

One thing that is coming more and more clear to me is that I feel that I have to take on much more of  the responsibility with regard to watching my weight for my own continued lifelong well being. This includes what is the reason for what/when I am eating, and is it consistent with my health goals.

Also,to accomplish this,  I have to put the same energy into my weight loss and fitness goals  that I put into my my own line of professional work. I did not get to be able to have the job that I have by accident;  I did it because of the work that I did daily for most of my entire life. This same effort is so applicable to this endeavor now as it affects directly on my health both now and into the future. Now is the time to do it while the fire is hot. I can think of the joy that I will have in the Spring having lost significant weight when this is actually a time that I have gained in the past.

I will need to continue to log daily food and exercise as well as do a daily journal entry. I will also try to get 4-5 times a week burning cal even if I have to get on the elliptical. A good start for this may be to watch first quarter of the Pats tomorrow while on the elliptical. That would be time really well spent as I can consume calories and watch football at the sametime.

Just to change things up, I can add swimming and weights to this mix during the workweek.. This along with Coach Kelly’s help will be a good plan for continued winter results.

Billerica Community Fitness Day

Here’s a quick view of what we have been doing on Saturday mornings in Billerica at our dear friends house with the neighbors.

Fitness is more than just exercise, it’s movement!

Join us this Saturday on Partridge Lane in Billerica at 10am as we answer your fitness and nutrition questions! $5 to join!

Can’t make it no worries, fill out the form below to schedule your free consultation and get the answers that we know no one else can answer……that is correctly!

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