Categorized as: Retreats

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  • The “flight” response.If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energize your nervous system, such as rhythmic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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Take breaks – Retreat Blog

I DID IT!  Have you EXCLAIMED those words before?

Wow! What a feeling huh?

What are the steps you took to get there?  Are you there yet?

#1 Ask yourself why, #2 Claim your time, #3 Choose your space, #4 Be disciplined, #5 Take breaks

Join a community of people and coaches that have been ‘there’ already and strive to help you!  We are here for you!

A good coach will encourage you to:

#1 Ask yourself why, #2 Claim your time, #3 Choose your space, #4 Be disciplined, #5 Take breaks

A strong support system will insist that you:

#1 Ask yourself why, #2 Claim your time, #3 Choose your space, #4 Be disciplined, #5 Take breaks

There’s that pattern thing again!  Do you think that you could form new habits with these 5 steps?

I encourage you to grow, learn and be courageous for yourself, things can only get better!

  • Don’t be afraid!
  • Quit the bullsh*t!
  • Break up with old habits!
  • Pull it together!
  • Reflect!
  • Grow!
  • Love yourself!

Heeeeeyyy Tiger,

Ready to join your community on our retreats and workshops?

rancho margot

#5 TAKE BREAKS

You won’t take retreats and workshops daily, so you do want to maximize this time, but be gentle with yourself. It’s impossible to have deep thoughts every minute. While I spent thousands of dollars, and 12 retreats later I’m still happy to say I always return recharged and ready to work on ME. Take a break, take a retreat. They make your focused time even better.

Still not sure after all this time that a retreat isn’t for you?  Send me your friends/family/coworker’s email and I’ll ask them if they’d like to improve their lives or share for us!  thanks!

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Be disciplined – Retreat Blog

Maybe I should really consider doing that, it may work!  Ever said those words to yourself before?

….Discipline.  Sucks.  Sheesh, who wants discipline?  Sounds tough and less than desirable!

Until you find out it works!

Discipline didn’t walk up and knock on my door; I went out and got hungry for it.  I was starving to feel better  and I really knew I needed to get my confidence back!

Wait, that’s a LIE!!! I just lied to you.  No, no, not intentionally – I didn’t need my confidence back, I needed to figure out how to get it and where the heck it even comes from.   I remember sittin’ pretty thinking “I’m soooo confident.  Life is great.  Everything is perfect.  Who wouldn’t want to do the things I am doing?  I’m soooo happy!”

Bullshit.

There were more negative, unattached, disjointed emotions running around in my gut than I can even count.  Everything was wrong! E.V.E.R.Y.T.H.I.N.G. until I learned how to stir up courage, discipline, consistency, power, and then finally confidence!

Breaking up with old habits, the not-so-right people in my life and making the time for ME was how.  Then I got hungry for discipline and all the good stuff that comes with going to retreats!

Imagine the learning process I’ve gone through to even write about all of this for you?  And Imagine the learning process I’ll continue to go through to make what’s better, better?  🙂

My dream for you is to be unstoppable, clear those obstacles and make your life O U T S T A N D I N G!

#4 BE DISCIPLINED

So figure out rules for yourself and be disciplined about booking your mini-retreat or the big Kahuna with actively relaxing events such as stretching, learning about better nutrition and making space to create some positive changes, so you’re less tempted to check in on ‘real’ life.

Thinking that these kinds of opportunities don’t present themselves to you every day….

opportunities-500x500

Ready for your secret get-away for ME time?

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#1 Ask yourself why, #2 Claim your time, #3 Choose your space, #4 Be disciplined

Book your retreat with Coach Kelly or Coach Mike for 2.5 days/2 nights or 3.5 days/3 nights.

We guarantee the time away will be 100% meaningful and enlightening!

 

Choose Your Space – Retreat Blog

Well, maybe I can do that?  Have you told yourself those words before?

…..”I’m breaking up with you.  It’s not you, it’s ME.  I need space.  I need to experience new places.  I need to learn new things.  I need to clear my head.  I need ME time.”

So yes, I’m breaking up with you.

Those words hurt if they’re directed at you.

Or do they?

In my opinion I’d rather hear those words than lies.  Lies hurt more.  Especially when you lie to yourself.

  • Would you like to have the space and time to communicate about what you need to be your best self?
  • Wish you could give yourself time away?
  • Would you like to be clearer with your intentions?
  • Don’t you wish someone would just hear you?

If answered yes to any of these questions, you need to break up!  Break up from self-limiting beliefs!

How?  Start somewhere, anywhere.  Get up and 4:00 AM and walk the dog!

Make it worth it.  Get out of your comfort zone.  Make a better zone.

comfort zone

If people don’t like it, break up with them.  Be honest with them.  Ok, ok, try being honest first, then if they don’t like it break up with them.  : )

Make a pledge to yourself to find your space or retreat style!

#3 CHOOSE YOUR SPACE

If you’ve given yourself 24 hours or more, spending 1-2 hours of that time driving somewhere beautiful could be a great investment. Check into a private home/B&B or hotel and enjoy a real change of scenery. If you’ve only got a few hours, you’ll have to be more practical. A friend’s vacated house or apartment is an option (you won’t feel compelled to distract yourself by cleaning their dishes). If you just want to think and don’t plan to do much research or writing, going for a long walk in a nearby nature preserve is an excellent choice.

Sound like a way to start?

Good, we can help.  Let’s break up with your unwanted habits, negative or self-limiting beliefs!

We are personally inviting you to choose your space with us at all of our upcoming Retreats.  The retreats and workshops that I’ve gone to have proven how extremely important it is to:

#1 Ask yourself why, #2 Claim your time, #3 Choose your space

Get some new ideas, tips and ways to live a better lifestyle!  We are literally handing you the time to spend on yourself.  The one, two, three’s!

Our June 2015 Cape Cod Retreat proved that people need space and time to shine and reset their health and wellness.

Here is one amazing testimonial:

“I had such a great time!  All the coaches went above and beyond.  Very professional, honest and sincere at all levels.  The coaches shared their wealth of knowledge regarding nutrition, fitness and how it all effects our mind, body and soul.  Truly inspirational.  Can’t wait for the next retreat!

Whether you join us in Costa Rica, Cape Cod (mini personalized retreat), Lexington MA or at Club Inhale / Exhale OR our large retreat in the Summer on Cape Cod 2016 you’ll end up breaking up with something really great!!

“Sometimes, we’re not even that comfortable in our comfort zone.”- Coach Kelly

 

 

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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We are BACK! #CCR15 was a success! Health and Wellness Retreat with Club Inhale / Exhale

We just got back from speaking at the Club Inhale / Exhale health and wellness retreat 2015 #CCR15, and as we reflect back on the weekend and new and old friends who attended the event, we’re reminded again that we are in the best and most fulfilling industry on this planet!

Look, there were plenty of people facilitating health, holistic wellness, fitness and adventures….
…but our job at the Cape Cod Health and Wellness retreat was to teach the audience the two most important things… how to change their strategies on health and wellness AND how to stick to it!
We took the “stage” and taught them how to change the game they play in their heads with themselves, how to balance nutrition for their lifestyles and how to jump out of their comfort zones….AND IT WORKED!

Mission accomplished! 

= = What’s NOT Working Now in Fitness = = 

1) go big or go home. There’s simply no better way to get intimidated with fitness!  Right?

In order to help our retreaters with this go big BS attitude, we offered 2 outdoor adventures, biking and kayaking.  Some were scared of one or the other or both.  By the end…they were all racing around, laughing and motivating each other.  We’ve never seen such big smiles!  So much fun!

These are the bikes we took out on the trail! club inhale exhale bike ride

JUST KIDDING!  Some folks brought their own and some rented.  What a gorgeous day, the wind was perfect, the sky was bright blue. We even saved a turtle crossing the path!
club inhale exhale arrowsWouldn’t this be great for someone like you?  How about a family member or friend, maybe a co-worker?  It really does work for A N Y O N E or shall we say any”body”!  Yup! It’s true!  We’ve proven it.

 

= = What’s NOT Working Now In Nutrition = = 

2) Having the “gotta’s”. There’s still no faster and more reliable way to screw up your nutrition plans.  We all get the “gotta’s” – right?  I gotta go here, there, take this, get that, be that, do this.  UGH!  YUCK.  Drop the gottas – they suck!  It’s an excuse to remove YOU from the picture.  Take time for you….

In order to help our retreaters with this priceless part of their – YOUR – lives we offered 4 workshops:

  • How to incorporate nutrition into your life,
  • #GAMECHANGER,
  • How to keep your Macros balanced for life,
  • Coach Kelly’s trademarked B-Leef™ – 6 steps to complete confidence with your new lifestyle.

club inhale exhale arrowsWouldn’t this be great for someone like you?  How about a family member or friend, maybe a co-worker?  It really does work for A N Y O N E or again, shall we say any”body”!  Of course!
Think about it this way… if you got everyone in your community who was interested in wellness, fitness and fat loss to opt into our Health and Wellness retreats with you, would your world be a better place, would you trust your instincts more, would you be more confident?

We bet yes!  You better bet YES! LOL!

We are building the next Health and Wellness Retreat as we “speak”.  You have the confidence in you; let us help you find it.

Feeling confident already? Great!  Become a Club Inhale / Exhale pioneer among your peers and teach them to find their path to a better lifestyle.

It can only get better from here!

OH, and by the way- We just got off the phone with a #CCR15 retreater…one of their feedback comments…

“I wanted more!”  True story!
Here’s to “When you change your mind, you CAN change your body”

Coach Mike and Coach Kelly

Club Inhale / Exhale

530 Boston Rd, Billerica MA

888 707 1102

 

Health and Wellness Retreat naturally gluten free menu

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Club Inhale / Exhale Cape Cod Health and Wellness Retreat Naturally gluten free Menu:

Cucumber and Tomato Salad

1/2 English or seedless cucumber, diced
2 vine ripe tomatoes, diced
Handful flat-leaf parsley, chopped
1/2 medium red onion, chopped
2 tablespoons red wine vinegar, a couple of splashes
3 tablespoons extra-virgin olive oil, eyeball it
Salt and pepper
Directions
Combine all ingredients in a bowl. Dress with vinegar and oil, salt and pepper, to your taste.

Club Inhale Exhale cucumber tomato salad

Homemade Caesar Salad Dressing

1 clove garlic, minced/crushed

¼ cup extra virgin olive oil

Juice from ½ of a lemon

¼ teaspoon regular salt or a dash of kosher or sea salt

¼ tablespoon Dijon mustard

¼ tablespoon Worcestershire sauce

¼ cup grated Parmesan cheese

In a food processor or blender or by hand

Add the garlic, lemon, salt, mustard and Worcestershire

Slowly add the olive oil to emulsify (or whisk in olive oil if by hand)

Add the Parmesan and only mix for a short time, just to get it mixed together

Put on top of romaine lettuce leaves add croutons if you like

club inhale exhale ceasar dressing

Sweet Potato Salad

Ingredients
4 large sweet potatoes
1/2 cup mayonnaise
1/2 cup plain Greek yogurt
1/2 cup diced scallions (about 6)
1 red pepper, finely diced
2 tablespoons minced fresh chives
2 teaspoons orange zest
2 teaspoons apple cider vinegar
1/2 teaspoon hot sauce, such as Tabasco
Salt and pepper
Directions
Peel and cube the sweet potatoes and put them in a large pot. Cover with water, bring to a boil and boil until tender, about 5 minutes. Drain and set aside to cool.

While the potatoes are cooling, in a medium bowl, mix the mayonnaise, yogurt, scallions, red pepper, chives, orange zest, apple cider vinegar and hot sauce. Add the cooled potatoes to the mixture, and toss until the potatoes are fully coated. Add salt and pepper to taste. Best served chilled.

club inhale exhale sweet potato salad