FOLLOW THROUGH | JENNIFER DENE WELLNESS

How To Follow Through (& Set Goals That Matter)

I hear a lot of “failure” talk in my coaching business. Women will come to me after another failed attempt to lose weight. Another failed attempt to stick to a diet. Another failed attempt to strike work-life balance.

Which got me thinking about the concept of success and failure, and the clinical way in which we set goals and expectations for ourselves.

And I’ve realized that we’re going about it all wrong. It’s not the women that are failing, it’s the process they’re taking. 

You see, the standard way to set a goal is to think of a desired outcome (rather intellectually) and then take specific actions to get there. While being smart about goal setting is important, there’s a downside to being too strategic about the whole thing.

When we think too far ahead, and have a laser focus on how we’re going to achieve something in the future, we’re overlooking one of the most important aspects of success. That is: Will I enjoy the journey of reaching this goal?

If the answer is no, then you don’t have a hope of success.

Because successfully reaching a goal isn’t just about the outcome, it’s about enjoying the process that gets you there.

The key to staying motivated is to find joy in the journey. I don’t know about you, but counting calories, eliminating food groups or doing exercise classes that I hate is not going to motivate me to follow through on my health and fitness goals. If anything, it’s a one way street to failure.

But that’s the way we go about this whole goal-setting thing – we make choices that look good on paper.  It’s intellectual, but it’s not effective. And ladies, that’s what makes the diet industry a billion dollar business.

So What Can You Do Differently?

Instead of thinking about something you’d like to achieve and immediately asking how do I get there, start by asking why.

Why do I want to get to reach that goal?

Why do I want to make that change?

Why does this really matter to me?

Only after you’ve found your why, should you start on the how, which should be created in a way that’s realistic, sustainable and (most importantly) enjoyable.

Remember this: Goals aren’t reached overnight. Life is in the journey. Start with why. Build your own how.

Now I’d Love To Hear From You

Weigh in on this discussion by leaving a comment below.

With love,

JDW Signature

P.S. Are you ready to break through walls of self-doubt and commit to reaching your REAL goals, once and for all? Schedule a free 30 minute consultation with me via email: jennifer@jenniferdenewellness.com to schedule your free consultation.

Morning Routine Jennifer Dene Wellness

Take Back Your Mornings With This 10 Minute Routine

The early bird catches the worm.

(Apparently.)

But if that bird wakes only to dive, beak first, into social media, emails and caffeinated stress…well, perhaps it should have stayed in bed.

The exact time that you wake up is less important than the actions that you take immediately after waking.

So in today’s video I’m sharing the five habits that make up my morning routine. These actions help me feel more productive, more centered, and less frazzled for the day ahead.

This routine doesn’t take long (you can complete it all within 10 minutes) and it’s really easy to implement. Below the video I’m sharing some extra tips on how you can get started with each of these steps.

But before you press play I want you to think about your average weekday morning. Is your overall AM vibe one of relaxation and awakening? Or is it a mad scramble to get ready and out the door?

How would you like to feel at the start of each new day? Why would you like to feel that way?

What’s getting in the way of that?

While adopting new habits don’t always happen overnight — although, to be fair, this is one that could be — understanding why you’re making a change will help you follow through.

Once you’ve had a chance to watch I’d love to hear from you. So please stick around and join in the discussion at the bottom of the page.

To Recap, Here’s What We Covered

Habit #1 Appreciate The Act Of Waking

Even when I really, really don’t want to be getting up I put a smile on my face and say: “thank you for another wonderful day”. It’s a simple act that only takes seconds but sets the tone for a positive and grateful day ahead.

Habit #2 Drink Water

Room temperature is best, so leave a large glass of filtered water on the bench before you go to bed each night. Drink it all before that first sip of coffee or tea.

Habit #3 Read Something Inspiring

Reading is to the mind what exercise is to the body and prayer is to the soul. We become the books we read.”

Set aside 2 — 5 minutes to read something that energizes your mind. It might be a chapter from a book, a poem, a quote, a bible passage… It might be a positive note that you wrote to yourself the night before.

Habit #4 Make A 3-Point To Do List

This is even better to do the night before. Numerous studies have shown that we can only expect to achieve three main tasks each day, and adding more to the list makes us feel overwhelmed and decreases productivity. Choose the three big rocks that, if you can cross them off, will make you feel satisfied at the end of the day.

Habit #5 Move Your Body

Doing cardio before breakfast can actually help to boost your metabolism and burn fat. Which is cool, but the main reason that I do it then is to avoid getting a cramp from exercising after eating! Don’t sweat it if you don’t have time for a full workout, just repeat one move continuously for 60 — 120 seconds. This might be a plank, lunges or wall pushups. Anything to get the blood pumping.

Now I’d love to hear from you!

Do you have a healthy morning habit that you couldn’t live without? Let me know by leaving a comment below.

With Love,

JDW Signature

Live Boldly

How To Live Boldly & Increase Joy

When was the last time that you stepped outside of your comfort zone? 

Do you regularly have experiences that make you feel truly alive and inspired?

Have you forgotten how to live boldly and say YES to new opportunities?

While routine is important, to keep life buzzing along, it can be easy to get caught up in the humdrum of daily living. Sometimes we need to remind ourselves that we can do anything – be anything – if we just put our minds to it.

“There is enormous value in spontaneity, exploration, and living outside of your comfort zone.”  Click To Tweet.

And to live a life that you truly love you need to be excited, challenged, educated and inspired on a regular basis.

Which means reigniting the fire that allows you to live boldly and  burn brightly in everything you do.

And I want to help you do just that.

Today’s video will, hopefully, inspire you step out of your normal routine and embrace new experiences and opportunities with open arms. 

Once you’ve had a chance to watch, I’d love to hear from you.

What might you say YES to, this week, that will reignite your creative and adventurous spark?

Please join in the discussion by leaving a comment below.

This is the final video in my 7 part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the previous videos here

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today:

  • Keep your eyes and ears open for new opportunities or experiences this week.
  • Before you automatically say no, consider saying YES!

Thank you so much for joining me here on Jennifer Dene Wellness. Together we can create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is. 

How To Make Exercise Fun

Ah, exercise. I know you’re good for me, but do I really have to see you every day?

The answer, my friends, is yes.

The good news is that exercise doesn’t have to be grueling, sweaty and uncomfortable. In fact, with a little know-how you can actually make exercise fun.

No kidding!

The benefits of daily physical activity are numerous, covering everything from improved mobility and mental health, to lowering the risk of many diseases.

But it’s the daily part that really counts.

If you want to be the best version of yourself then a short walk three days a week just won’t cut it.

The easiest way to be consistent, and make this an every day habit, is to choose a style of movement that is fun and enjoyable.

Ditch the bootcamp and get fit, feminine & fabulous with exercises that you love. Click To Tweet.

If you’ve given up on exercise because you think that it’s too hard, or boring, or, *gasp*, not important then you need to press play on today’s video.

In the next few minutes you’ll learn exactly the kind of (fun) exercises you should be doing on a daily basis, how to fit them in to your schedule, and I’ll give you the key to kickstart this healthy habit.

Once you’ve had a chance to watch, I’d love to hear from you.

What’s your absolute favorite kind of exercise?

Join in the discussion by leaving a comment below.

Remember that this video is part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the videos here.

Click the image to download your free Self Love Checklist!

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today:

  • Write down all the types of movement that you really enjoy doing. It might include things like walking, bike riding, swimming, dance, yoga, Pilates, ice skating, surfing … even gardening.
  • Select one of these activities to do everyday this week (preferably something free and easy, such as walking or riding a bike), and a second activity that you might only do once or twice (such as dance or Pilates).
  • Schedule these activities on your calendar, every day.
  • Put on your shoes and go and do that first, every day activity right now. Even if you only have time for 5 or 10 minutes, we need to kickstart that new habit in this very moment.

Then dive into the final video, where you’ll be reminded to live boldly and say yes to new experiences.

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.
Stop Dieting | Jennifer Dene Wellness

Stop Dieting And Live At Your Ideal Weight

Do you have a healthy relationship with food?

Are you able to eat intuitively, enjoying all kinds of food without guilt or shame? Or do you feel trapped by certain sets of dieting rules that tell you what, when or how to eat?

Would you love to stop dieting but are anxious about gaining weight if you do?

In today’s video I’m sharing the simple mindset shifts that allowed me to finally stop dieting, and changed my life physically, mentally and emotionally.

And it started with the realization that finding our ideal weight doesn’t start with the food on our plates, it starts with trusting in our bodies and experiencing our lives. 

If we spent more time focusing on how we want to feel, we could (quite easily) look how we want to look. Tweet This.

If you’re regularly eliminating foods that you enjoy, just because someone whom you have never met — and knows nothing about your lifestyle or body type — has written a book suggesting that you should, then today’s video is for you.

I hope that, by pressing play on today’s video, you will feel empowered to release the diet mindset and discover how to live at your happy weight, in a happy way, once and for all.

Once you’ve had a chance to watch, I’d love to hear from you. Answer one or both of the questions below.

  1. Does the idea of ditching the diets feel liberating or anxiety-inducing to you?
  2. Have you experienced an “aha” moment about eating for your lifestyle and body type?

Join in the discussion by leaving a comment below.

Remember that this video is part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the videos here.

Click the image to download your free Self Love Checklist!

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today:

  • Write down all the dieting rules that you’re trying to follow. Keep what serves you and ditch the rest.
  • Stop classifying foods and “good” or “bad”, and give yourself permission to eat all food.
  • Pay attention to the foods that make you feel great, and the one’s that don’t.
  • Eat when you’re hungry and stop when you’re comfortably full.
  • Enjoy a treat every day!

Then, dive into the next video, where we’re chatting about making exercise fun!

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.

How To Boost Self Esteem With Compliments

The simplest things can make a big difference to how we feel about ourselves and our lives.

Getting a good nights sleep. Having fresh flowers around the home. Laughing at a friend’s joke. These small, daily actions not only help us to feel more happy and relaxed, they can also boost self esteem.

Appreciating life’s little joys is a gentle reminder that every day is a gift, and that each of our lives is special and unique — something that should be valued.

Yet unfortunately it’s easy to focus on the negatives, on what we don’t have, or what we wish we could change.

We might catch ourselves comparing our life, our body or personality, to other people, and particularly other women. Whether this manifests itself as you judging them, or you judging you, someone is going to get devalued.

Comparing yourself to other people won’t boost self esteem, it won’t change how you feel about yourself, and it won’t help you to make the positive changes that you need to live a life that you love.

No matter how perfect someone else’s life, or body, may look from the outside, we all struggle with feeling insecure from time to time.

The simple strategy that I will share with you in today’s video takes less than 30 seconds and will allow you to feel more confident and satisfied in yourself, as well as share those positive feelings with other women around you.

Once you’ve had a chance to watch, I’d love to hear from you.

What simple, daily, action, habit, or experience helps you to feel happier, more confident and boosts self esteem?

Join in the discussion by leaving a comment below.

Remember that this video is part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the videos here.

Click the image to download your free Self Love Checklist!

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today…

Go out and pay a genuine compliment to another woman (and remember that it doesn’t just have to be about appearance).

Then, dive into the next video where I’ll show you how to ditch the diets and live at your ideal weight without deprivation.

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.
Overcome negative Self Talk

How To Overcome Negative Self Talk

Think about your average day. How often will you find yourself, consciously or unconsciously, being critical of your actions, feelings or appearance?

Have you ever tried to overcome negative self talk?

For many of us it such an ingrained habit that it’s hard to think about letting it go.

It’s easy to pass judgement on ourselves — we tend to be our own worst critics, and find fault in things about ourselves that we would never criticize in someone else. But did you know that the words that you’re using to describe yourself could be preventing you from living a life that you love?

To reach your full potential you need to lift yourself up, not pull yourself down. Tweet this.

There is so much power in loving ourselves for our weaknesses as well as our strengths, and realizing that confidence is not the same thing as vanity or arrogance.

In today’s video I’m sharing an easy, three-part strategy that will help you break the critical habit, overcome negative self talk, and feel more confident, inspired and proud of being the woman that you are today.

Once you’ve had a chance to watch, I’d love to hear what you think.

1. Do you often catch yourself in negative self talk?

2. How has this habit been holding you back from reaching one of your life goals?

Join in the discussion by leaving a comment below.

Remember that this video is part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the videos here.

Click the image to download your free Self Love Checklist!

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today:

  • Start to notice any time that you catch yourself judging or criticizing your appearance, or something you are doing, thinking or feeling, as you move throughout the day. 
  • When this happens, stop for a moment, and be conscious, and reflective, about what you’re thinking or saying.
  • Then simply say (aloud or in your mind): “I choose to let it go. I love who I am”.

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.

Why You Should Love Your Body (Exactly As It Is)

Do you love your body?

When was the last time that you looked in the mirror and really loved what you saw? 

If I’m honest, “love” hasn’t always been my first reaction. Satisfied? Sometimes. Critical? Often. But love… well, that’s something I’ve been working on and I want to help you do the same.

I’ve wasted years of my life tearing myself down when I should have been building myself up. Not only missing out on precious moments, but also not setting a good example for the women around me.

Loving how you look doesn’t make you arrogant or self-centered. It just gives you a quiet confidence and the respect that you deserve.

Do you know what triggered my decision to make peace with my body? It was the realization that who I am right now, is who I am right now, and that person is pretty darn special. I learnt the hard way that self-criticism won’t help you live at your ideal weight, it won’t reverse aging, and it definitely won’t motivate you to make healthy lifestyle changes.

But don’t just make peace with your body. Shower it with love on an every day basis. Tweet This. 

In today’s video I’m sharing a simple daily exercise that you can do in under 2 minutes, that will help you feel more confident (and in love) with yourself and your appearance.

Once you’ve had a chance to watch, I’d love to hear from you.

Did you find this exercise simple or uncomfortable? What do you think has been holding you back from showering yourself with love every day?

Join in the discussion by leaving a comment below.

Click the image to download your free Self Love Checklist!

7 Ways To Love Your Body (Cheat Sheet)

Then, dive into the next video, where I’ll show you how to have more “Me Time” (yes!)

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.

 

 

 

Love Your Body And Life | Jennifer Dene Wellness

7 Ways To Love Your Body And Life This Week

Do you feel overwhelmed with trying to eat right, get enough exercise, honor your work and life commitments, and still find a little bit of time for yourself?

Can you say, without hesitation, that you truly love your body and life?

As women we often put ourselves on the back burner, putting our own health and happiness after that of everyone else. But there are consequences to neglecting your own needs, and they’re much more serious than just feeling a little overwhelmed.

  • Physically you might experience weight gain (or being underweight), muscular complaints, and digestive issues.
  • Mentally you might feel anxious, have trouble sleeping, or even feel depressed.
  • Emotionally you might experience self doubt, feeling apathetic and complacent, or feeling disconnected from your life’s purpose.

And if that’s not enough, here’s another reality…

If we aren’t taking care of ourselves, we have nothing left to give to others. Tweet This

You have one body and one life, so it’s time to start loving it, caring for it, and really living in it.

In today’s video I’m introducing my brand new series 7 Ways To Love Your Body And Life This Week. Over the course of this series I will guide you through the seven daily tasks that are the foundation of living in a body and life that you love.

After each video you will walk away with one simple strategy that you will help you to make those positive changes to how you feel about yourself and your life.

Once you’ve had a chance to watch I’ve love to hear from you.

Do you struggle to put yourself first?

Are you ready to commit to these seven simple steps that will help you feel more positive, healthy and inspired?

I sure hope so! Please leave a comment below, so that we can support each other as we take this journey together.

You can download your free Self Love Checklist that I mentioned in the video by clicking here.

Then, dive into the next video, where I’ll show you how to start appreciating your physical body today.

Thank you so much for joining me here on Jennifer Dene Wellness. I know that together we will create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.