Hey there... welcome to this week's episode -- Luck #13 -- of Resilient Health with Coach Fred... Dennis Fredrickson. Thank you so much for tuning in today.

Over the previous shows, I have talked about the many strategies that I have used to build up my own health over the past two years.

For today -- I thought it would be valuable to share my starting point again and to give you an update on my current health and fitness -- and... to give you some insight on how my journey has helped me and my family.

Today, I will begin with an excerpt from episode #1 -- My Story --

That is our starting point for today... I hope you find motivation for yourself or someone you know.

Hey gang... thank you for being with me today on Resilient Health... with Coach Fred... that's me... Dennis Fredrickson.

For today… I want to talk about strategies that will help you to navigate the day to day activities in your successful health journey.

Over those first 11 episodes, I have provided you with a ton of details on fitness… nutrition… and ways to implement positive changes in your lifestyle.

And… as I have said a ton of times… it starts with you… with your desire to change… to move towards a healthy and energetic life.

But lets be real... there are circumstances that can come up each day that could provide a challenge to stay on track in your journey... That is the subject of today's Episode # 12!

I cannot tell you how much I appreciate you following my show - and for being here today. For Episode #11 of Resilient Health with Coach Fred

I am here to support you and motivate you! You can do it… We can do it!

I have said… My focus is to TEACH you real strategies… without you having to sift through the volume of false promises… BS programs - pills and potions. All to save you money -- and more importantly -- from wasting your valuable time as you move into great health and wellness.

For today… I want to step back a bit to talk about some specific details that will help you in your successful health journey. Over those first 10 episodes, I have provided you with a ton of details on fitness… nutrition… and ways to implement positive changes in your lifestyle.

And… as I have said a ton of times… it starts with you… with your desire to change… to move towards a healthy and energetic life. My mission is to help… but … It takes a commitment from you to start… It's not going to be easy! BUT with your commitment -- YOUR standards (those I WILL statements) -- YOUR goals -- and my support -- We can do this!

I cannot tell you how much I appreciate you following my show - and for being here today.

For Episode #10 of Resilient Health with Coach Fred

I am here to support you and motivate you!

… if you are experiencing even a small degree of struggle in your life I believe - I KNOW - that you can find hope in the midst of struggle and I KNOW that you can dig your way out.

Again… thanks for being here today!

As a teacher - and your biggest cheerleader - My focus is to TEACH you real strategies… without you having to sift through the volume of false promises… BS programs - pills and potions. I promise to save you money -- and more importantly -- from wasting your valuable time as you move into great health and wellness.

And… as I have said a ton of times… it starts with you… with your desire to change… to move towards a healthy and energetic life. My mission is to help… but I can't drag you to start with MAGIC strategies or even my own success story. It takes a commitment from you to start… It's not going to be easy! BUT with your commitment -- YOUR standards (those I WILL statements) -- YOUR goals -- and my support -- We can do this!

With that being said… let's roll!!

Again… thanks for being here today!

First off… My family and I are just finishing a week of Spring Break… over those 9 days off -- we had a couple of great road trips to see family - have a ton of fun adventures -- and cover a bunch of miles. In fact, we have only been at our home base for two of those 9 days. That is the excuse -- or reason that I have not posted much on social media or on my podcast. I WILL be back on schedule for my Monday podcasts… and… I will be adding podcasts during the week. Short, daily messages -- my lunch walk n'talk videos from McCall -- and a 5 minute-ish video every Wednesday -- My Wednesday Wellness Walk message from our evening walks around our home.

That's my plan… and my commitment to you all!!

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All right!.... In the last episode, I detailed what a basic start-up plan for fitness and exercise could look like for your Health & Wellness journey. In today's show, I want to add some details and ideas that are geared to assist you as you build your own food and nutrition program on your wellness journey. That will be our focus today

As a teacher - and your biggest cheerleader - I want to TEACH you real strategies… without having to sift through the volume of false promises… BS programs - pills and potions. I promise to save you money -- and more importantly -- from wasting your valuable time as you move into great health and wellness.

But it starts with you… with your desire to change… to move towards a healthy and energetic life. My mission is to help… but I can't drag you to start with MAGIC strategies or even my own success story. It takes a commitment from you to start… It's not going to be easy! BUT with your commitment -- YOUR standards (those I WILL statements) -- YOUR goals -- and my support -- We can do this!

if you are experiencing even a small degree of struggle in your life I believe - I KNOW - that you can find hope in the midst of struggle and I KNOW that you can dig your way out.

All right!.... In the last episode, I detailed what a basic start-up plan could look like for your Health & Wellness journey. In today's show, I want to add some details and ideas that are geared to assist you as you build your own program of fitness and exercise… That will be our focus today

And, let's have some fun with it. I have mentioned that my podcast is geared to help educators in their Health Journey. While this plan will have terminology geared to teachers - It certainly applies to anyone. As a teacher - and your biggest cheerleader - I want to TEACH you real strategies… without having to sift through the volume of false promises… BS programs - pills and potions. I promise to save you money -- and more importantly -- from wasting your valuable time as you move into great health and wellness.

But it starts with you… with your desire to change… to move towards a healthy and energetic life. My mission is to help… but I can't drag you to start with MAGIC strategies or even my own success story. It takes a commitment from you to start… It's not going to be easy! BUT with your commitment -- YOUR standards (those I WILL statements) -- YOUR goals -- and my support -- We can do this!

I want to encourage you… if you are experiencing even a small degree of struggle in your life I believe - I KNOW - that you can find hope in the midst of struggle and I KNOW that you can dig your way out.

Changing life habits is not easy. We all tend to procrastinate - waiting until the time is just right… the weather is better… when I feel physically ready… when I find that perfect program or mentor. In my experience… there is seldom a perfect scenario to start anything new. Your Goals and Standards will keep you going past the obstacles in your journey… past the pain… the discomfort… the inconvenience. Just focus on one day at a time. Have a win every day.

All right!.... Let's talk about what a basic start-up plan could look like for your Health & Wellness journey. And, let's have some fun with it. I have mentioned that my podcast is geared to help educators in their Health Journey. While this plan will have terminology geared to teachers - It certainly applies to anyone.

Before I begin a discussion on nutrition… I really want to speak with you - heart to heart. Remember where I was at - just a couple of years ago… between a health scare and alcoholism… I had really hit bottom. Unless I started changing my life and health decisions - at the least, my lifestyle would be pretty crappy - at the most… my family was at risk - my very life was at risk. I say in every episode - that I hope that you are not at the depth of issues that I was at… but the encouragement from me is that you can work your way out of any health issue… health situation.

But it starts with you… with your desire to change… to move towards a healthy and energetic life. My mission is to help… but I can't drag you to start with MAGIC strategies or even my own success story. It takes a commitment from you to start… start that one thing… exercise - nutrition - whatever that starting point is for you.

You may not want to hear this… but it is not going to be easy. Change never is. It will mean that you may be uncomfortable as you begin this journey. But over time - this processes becomes a routine that allows you to feel better about yourself and generates the motivation to stick with it. Even right now… for me, there are mornings where I really have to kick myself in the butt to work out. Or the weather is crappy, and I think that I deserve to skip a workout. What gets me going is the goals that I have centered on my continued life improvements.

Goals are an absolute must. "I will lose X amount of pounds or inches" in the next 30 days is a great goal. I will run a 5 K race in May is a great goal… I will drop 2 pant sizes in 60 days is another great goal. Goals are usually future based… with a specific result in a specific timeframe. While you certainly should have YOUR health goals… I believe that Goals are tougher to accomplish without established standards in our life that we must follow - every day - in our life journey.

Think of these standards as "I will" statements. For me, "I will start my day at 4:30 am". "I will work out every day at 5 am". "I will walk outside for 30 minutes during lunch breaks during the school week". "I will cut out sugar". "I will eat real, wholesome food". "I will have a 45 + minute, outside workout every day". "I will be in bed by 9:30 pm every night". Again, these are some of my standards. I would encourage you - to establish standards - YOUR personal standards centered on your journey to better health. Please dedicate a few minutes to create a couple of "I will" statements that will drive you towards change. Write those down… review them daily… heck, post them somewhere where you will see them every morning… every night. Trust me - Goals are really nothing without established standards in your life.

Changing life habits is not easy. We all tend to procrastinate - waiting until the time is just right… the weather is better… when I feel physically ready… when I find that perfect program or mentor. In my experience… there is seldom a perfect scenario to start anything new. Those "I will" statements will keep you going past the obstacles in your journey… past the pain… the discomfort… the inconvenience. Just focus on one day at a time. Have a win every day.

As much as I would love to tell you that you will see immediate results in the mirror or on the scale… That just isn't reality. What is reality is that having a win every day… focusing on one day at a time is what it takes to affect real change. All of your commitment and work WILL be visible over time. That's why I will tell you another strategy… On day one, weigh yourself - take the obligatory "Before" photo… Then… hide the scale!! What?? Yes, hide the scale. Weigh yourself once a week… on the same day… at the same time. Progress takes time and this eliminates getting freaked from not seeing immediate, daily results. After all… change will take time… but it will come!! It's those daily victories… wins… that add up to weekly and monthly results that you are seeking.

I promised that in this episode, I would touch on nutrition. As far as plans go… there are a ton of options. First - My recommendation is to follow those basic guidelines that I mentioned…

Fill up on whole, nutrient-dense foods, and find what works best for you and for where you are at in your health journey.

Thank you for being here!

Until next time… please know… I am here for you - and I believe in you!!