Year End Feedback - How fast and frequently should you ask?
Your future is determined by how fast and how frequently you ask for feedback.
It’s that time of year when it’s tempting to put life into overdrive, rush through the holidays and crash land into the new year, right?
And if you’re anything like me, it’s tempting to let one year just roll into the next… then wonder why it looks like the one before and you’re still in the same place with those goals and intentions you set over 300 days ago…
What if this year you took the time to ask for FEEDBACK?
More often than not, this asking for feedback is going to be something you ask of yourself first…and then from others.
Here are some questions to get you started…
HEALTH: Weight loss, weight management, fitness
Are you eating well?
Are you doing what it will take to get results?
Are you being consistent?
Is it working?
What results are you seeing?
What would make it even better?
LIFE: Time management, relationships, personal growth
Leave me a comment- it would mean the world to have your feedback.
*credit for my opening line goes to Elizabeth Benton…go check out her podcast Primal Potential
Join the Conversation
Oct 05, 2020
About Us
Nutritionist’s should always eat perfectly ...
Hairdressers should always have good hair days...
Financial planners should never have money problems...
Educators should never have kids with learning challenges...
You get the idea
These are the expectations for professionals in their chosen field. I’m sure you can think of something that fits your career or lifestyle as well.
But this is just not reality
The standard holds us high and we feel like failures if we have challenges or struggle. We save face and pretend that we are all put together.
Let me drop a truth bomb -- We are human –
News flash
We aren’t perfect, and I’m okay with that.
As Wellness Coach, I fall off the wagon, I eat cookies, miss workouts and burn out. If I never had my own challenges, I would never be able to relate to my clients.
I would never know what it feels like to gain weight, eat emotionally, or reach my goals after overcoming some pretty big-to-me mental barriers.
I want you to know I got you. Mess and all. Because I’ve been there.
I have felt the pain of what you may be going through.
I have felt the internal struggle,
And it is BECAUSE I have been there and am not perfect, I am a better coach for it.
Are you ready? Ready to STOP giving up on yourself!
I help moms in their 40's who feel overwhelmed and overextended achieve time freedom, balanced energy and elevated finances.
How are you all doing this September Friday evening?
I hope you are enjoying it as much as I am.
It's a rare occasion for me....
I have a couple of unplanned hours to get creative, plan and get some work done. Ok, ok you know me well; working on my dream NEVER feels like work :) My Spotify playlist is up nice and loud, the fireplace is on in my office, I have a glass of sparkling wine at my finger tips, and since the guys have gone to play some Flag Football, I can sing (((off key))) as loud as I want. YEAH.... life is full of simple pleasures.
So here is a question for you, when you are given the GIFT of TIME do you find yourself lost, or are you able to jump into a favouirate activity or two?
Do you even have a favouriate activity?
Do you know what to do with your spare time? (((NO house work doesn't count!!!)))
Do you know who you are when you are not being a parent or spouse?
No? Not really?? Not sure???
No worries, I've got something for you to think about...
I offer month to month, no commitment Life Coaching sessions to help you discover who you are again.
Whether you want changes in your career, your relationships, your mindset or to enjoy happiness in your day to day life. Every choice is a chance to pursue improvements every day. Let's connect and get started on helping you reach goals, recharge, relax and reshape you body that much sooner. Consider me a Dream Catcher helping you reclaim time, energy and passion while chasing your dreams. Curious? Let's connect
Be you & Enjoy your magic,
~ Sonya :)
BTW, I would suggest that we connect sooner rather than later, because this playlist is FULL of great songs and I'll be dancing soon. :)
Wishing you all of the happiness in the world. Seriously, happiness is so underrated. Once you experience it, you will want more and more.
I'm a passionate one.....an entrepreneur, a part of a beautiful blended family, a busy mom with aging parents ((shhhhh don't tell them, they have NO clue)) and first grand-baby due at the end of April!
I am full of life and very grateful for every moment of it, every lesson learned and every memorable experience.
Most of you have seen my passion shine through at Small Group Fitness Classes, workshops, at retreats and even through one and one conversations. I want to share my passion with you! Helping you stay connected and become comfortable with your new routine and mindset.
Become the BEST version of yourself. Stay grounded in this chaos. Combat your emotional eating.
Are you ready? Its time to lock arms and pushing past any imitations or limiting beliefs you have so you can experience a more memorable, fulfilled and passionate life.
Hello Everyone
Thank you for stopping by to check our ToolBox :) where you can find links to extra resources...
I’m Sonya a DreamCatcher & Wellness Coach, with a focus on fun, fulfillment, freedom, finances, fitness and fashion. I work closely with my clients to help them get UNstuck, Ignite their passion and move forward with new direction.
At Fresh Approach Fitness Our Company values are as follows: Eat for fuel Move for fun If you don't like it don't eat it, If you aren't having fun, don't do it. Be patient throughout your journey, aim for progress and not perfection.
Would you like help in setting a plan in motion today that will simplify your fitness and nutrition and get you moving
forward on your fit a healthy lifestyle.
Are you ready to break through unwanted limitations and accomplishing your goals today?
I'm a certified personal trainer, certified healthy eating and weight loss coach and certified life coach. I work with a variety of tools/modalities to include physical movement, healthy food options, stress management, emotional eating and other triggers which cause people to react, indulge or sidestep from their plan and ultimately interfere with reaching their goals.
There are different food plans to choose from 52lb difference, KickStart, and MacroBased. (see our Blog) The MacroBased food plan is similar to a Paleo based Weight Watchers. Everything in moderation, as we work together to find the right macro balance necessary for you to reach your goals. Take this quick questionnaire to identify what solution best suits your needs.
I have another passion :)
Helping others achieve greater abundance and freedom in their life, like I have mine.
I’m curious, if I could help you add an extra source of income, make an impact on people’s health, be a part of an incredible community, have fun, and grow personally... would you be interested? Here are some links to some extra sites that will help you make extra money or save on resources such as time, money, and effort helping you live your BEST life.
Believe me, this is JUST a starting point. Because I had the courage to embark on this path, I have grown, inspired and continue to aspire. I spend every day LEADING by Example and practicing Personal Development habits (such as reading, journaling, mindfulness, meditation, setting intentions, making healthy food choices, and exercise.) Filling my cup (rest, message, downtime with family and friends) as well as connecting with others who lift my spirit and who help me grow. and I love every minute of it!!!
Go ahead, and take a minute to explore some of the following...
Clean, Green & Chemical Free products for you and your household. A great solution for anyone with allergies or asthma. We’ve got you covered from cleaning supplies to health & beauty, vitamins and supplements, and essential oils plus vegan/gluten frees snacks & treats. There is also a complete weight loss line for diabetics, keto fans, and those who require more fibre, or even digestive enzymes. We got you covered :)
Add years to your life with Vitamins & Supplements – which help reduce free radicals and inflammation, letting your whole boys perform at optimum levels. Take the 90 day challenge.
Get control of your junk food cravings, energy level, and weight With this easy solution
Did you know that Fresh Approach Fitness offers fashion?
YES we do!! Fashionable and functional workout clothes
...seriously consider us your one-stop shop ;)
On a final note, You can't become motivated without taking action.
Results don't happen by procrastination, they happen by getting up and putting in the work.
If you want to see change, you have to make a decision to change.
Myself, and the team at Fresh Approach are here to help you at any time with any question you might have :)
Thanks for stopping by! Be sure to share with your friends, and to check back here often as we are ALWAYS evolving and growing.
Much more to come like: quick healthy recipes, recommended reads, motivational mantras, Workout of the day and the Accountability Challenge.
Every choice is a chance to pursue improvements every day. Let me know your decision so we can get started on helping you reach your goals and reshape your body that much sooner. Consider me a Dream Catcher helping you reclaim time, energy and passion while chasing your dreams.
I look forward to working with you.
~ Sonya
Aug 26, 2019
The 52 LB Difference
Are you ready? Ready to live your BEST life? Ready to feel lighter and more energetic? Ready to say goodbye to unwanted habits & release extra unwanted weight?
The 52 lb difference is a program designed to help you replace foods that hurt with foods that heal. Choose healthy foods that taste good and give you energy, shrink the body soothe the soul.
Change the food you eat and you change your body. It may take some time, but along the way, you will feel differences in your energy and happiness - and you will see the results in a stronger fitter healthier life.
The closer you can get to eating foods the way they appear in nature, the better off your life will be. The more "process" a food goes through outside the body, the higher the chance it will mess up the process inside your body.
This weight loss program is like no other. It is designed to help motivate and keep you on track towards losing 1 lb a week over the course of 52 week. Yes! you read that right...this is a year long commitment. We live in a society where Instant Gratification is the norm. We want what we want and we want it now...including weight loss BUT that is not what this program is about.
The 52 lb difference is a slow and steady process with proven techniques to help you get on track, stay focused, become accountable through a virtual small group setting. The goal is help you lose weight by creating sustainable healthy habits. There are no Quick FIXES here.
What is in it for you?
These are just some of the highlights ......
Private Facebook group Group for accountability, and ongoing support from your coach and your peers
52 weeks of virtual meeting through zoom ...an open form where questions are welcome. These will be recorded and the recording will be available through the private Facebook group
identify your eating mindset and what type of eater you are
learn about emotional eating and different solutions for when you are feeling SAD, EXHAUSTED/TIRED, HANGRY, and BORED
personality quiz to help identify some of your current habits, and what you should do to improve your health, happiness and life
learn about Foods that harm vs Foods that heal
specific conversations on many topics
on-line food journal that your coach, (((Yours Truly))) will review and provide feedback weekly
different meal plans with shopping lists available, based on your goals
1) Low carb and loving it
2) Dairy and Gluten Free
3) Gorgeously Balanced
4) Lean-Body Diet
5) plus so many more.....
we will be following a weekly format for this program - taking information from a tactical perceptive and learning practical implementations of how to strategically make small on-going changes to your mindset and lifestyle...the goal is to lose 1 lb a week over 52 weeks
If you haven't done so already, please take a minute to complete this questionnaire so I can lean a little more about you and your goals. https://forms.gle/9NfnG1ryQi2SrQRYA
Let's talk about your investment in yourself....because that I EXACTLY what this is. You are about to make a commitment to dedicate time and energy to make some healthy changes, gain energy, and lighten your load (figuratively and literally)....are you READY???
It is suggested that you do at least one, 1-1 session with me, your coach, so we can discus your goals, and come up with your personalized game plan.
There are two choices available for your "1-1 Introductory session"
60 minutes= $110 plus HST...grand total $124.30
90 minutes = $140 plus HST..grand total $158.20
**If you chose to move forward with a 16 week personalized, 1-1, macro based nutrition program instead of the "The 52lb difference" program, you can deduct the price paid above from your new program.
Main Event:
$52 monthly plus HST ($58.76) for 12 months = $624 a year plus HST= ($705.12)
I have one last question for you ....ARE YOU READY to get started?
-> Please take a minute to message me your response. There will be no more than 15 people in each group. There will be a new group starting each month.
If the time is right, and you are ready to book your 1-1 session please choose a date and time that works for your....let me know if you don't a day/time that works https://calendly.com/sonyajanisse
You are sooooo worth it!!!!
Remember that every choice is a chance. A chance to move more, a chance to choose the right foods, a chance to think differently, a chance to take time to breath. Your results are the indication of what you are feeling, thinking and doing. You results don't lie. You can change your results by changing your choices…. One choice at a time :)
I look forward to hearing from you!
~ Sonya :)
DreamCatcher helping you get UNstuck Ignite YOUR passion & move forward with new direction.
Sonya Janisse, CPT
Active Living Specialist, Fresh Approach Fitness
To book a free consultation and learn the best way to move forward to reach your health & fitness goals. Let me know if you don't see a day/time that works and I will make it happen.
***Don't forget to sign up and pay before Aug 31st to get the current rate.***
It's Sonya from Fresh Approach Fitness; I help people reshape their bodies and their lives from the inside out. What a great business to be in! Now that I caught your attention, living your BEST life, and work-life balance likely matters to you too, which is why I believe you would be interested our Wellness & Wellbeing Solutions ....increasing your energy, and confidence as you move in the right direction.
Coaching helps you discover your inner passions and purposes and to move forward towards your preferred future. What makes us different? ...our training styles, our accessibility and our results!
Some of the services include:
Personal Training * Health Eating & Weight Loss * Work-Life Balance * Finding Your Bliss
* Financial Freedom * Vision Board * Small Group Fitness Class
* On-line coaching *Workplace Wellness
Excited to learn more? Book a free consultation to find the best path that suits yours needs. I look forward leaning more about some of your main challenges and wins, when it comes to Health/Fitness/Life goals.
Health & Happiness benefits us all.
~ Until next time, cheers
J Sonya
Sonya Janisse, CPT
Active Living Specialist
226-377-0799 call or text
Sonya@FreshApproachFitness.ca
Certified in...
Strong By Zumba / Bootcamp / Personal Training / Healthy Eating & Weight Loss
Physical activity provides many benefits that can have an effect on long-term health. Every movement you do makes a BIG difference to your mental health, physical health, and overall wellness. The following are some of the benefits of regular physical activity:
Reduces the risk of premature death. Active people live longer and have better quality of life.
Reduces the risk of cardiovascular disease by strengthening the heart, cardiovascular system, and respiratory system.
Decreases resting heart rate, which reduces daily wear and tear on the cardiovascular system.
Normalizes resting blood pressure, which lessens the stress on the walls of the veins and arteries in the vascular system and reduces the risk of a coronary event or stroke.
Improves heart efficiency, which allows a person to perform activities of daily life (ADLs) at higher intensity with greater ease.
Decreases body fat, which has been shown to reduce the risk of major life-threatening diseases such as cardiovascular disease and diabetes.
Increases HDL (“good”) cholesterol and decreases LDL (“bad”) cholesterol, reducing the risk of cardiovascular disease and atherosclerosis (hardening of the arteries).
Lowers the risk of developing diabetes by keeping body fat in control, increasing cellular sensitivity to insulin, and helping to regulate blood sugar levels.
I’ve identified only the direct health benefits of adding more movement into you life. Just image a life with fewer of these concerns....Being healthy means LOVING yourself more – health is the best gift you can give yourself (((increased energy, happiness, weight loss and more confidence is all an added bonus.)))
Thanks for chiming in. Stay tuned for our next newsletter...we’ll be rolling out a 12 week series encompassing overall wellness, nutrition, and fitness shortly :)
As always... if I can help you reach your athletic/ health/ wellness goals in 2019 feel free to reach out to me for Online coaching/ Nutrition Coaching/ Fitness Plans or to learn more about the Small Group Fitness Classes. www.freshapproachfitness.ca
Until next time-
Chase your passion through fitness,
Physical activity affects our bodies in big and small away – even at the chemical level. Exercising can affect hormone levels, which in tune changes the way our bodies deal with stress, regulate insulin levels and even cancer risk:
Does Exercising Affect Your Hormones? You Might Feel These 8 Changes
When we think of exercising, we tend to think of the benefits for mood and energy, as well as our physical health. But exercise can have an even more subtle effect on our bodies. And I'm talking about on the chemical level: There are a number of ways working out can affect your hormones, and this can influence all parts of how your body functions, including how your body handles stress, regulates insulin, your sex drive, and even your risk of breast cancer.
"How you exercise affects your hormones, both positively and negatively," gynecologist Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet, tells Bustle. "When we exercise, we tend to think more is better, so we exercise harder, longer, and more intensely. But actually, exercise has a U-shaped association, meaning that moderate amounts are optimal, but low or high levels can be harmful."
Given that exercise can affect so much of what goes on with your body's hormones, it makes sense why working out is important for balancing out the body in all aspects, including your mental health, your energy levels, your sleep, and more. Here are eight ways your workout can have an effect on your hormones.
It Increases Endorphins
It Regulates Estrogen
It Regulates Cortisol
It Improves Insulin Sensitivity
It Stimulates Production Of Testosterone
It Stimulates Human Growth Hormone (HGH)
It Increases Irisin
It Increases Adiponectin
You might not realize it, but your daily workouts can have a profound effect on regulating your hormones that help your body function in all areas. Just another benefit of getting those steps in.
Thanks for chiming in and stay tuned for our next newsletter J
Until next time -
Chase your passion through fitness,
Sonya Janisse, CPT
Active Living Specialist
226-377-0799 call or text
Sonya@FreshApproachFitness.ca
Jul 06, 2018
Healthy Happy Employees
Happy employees are healthier and more productive – so don’t overlook the importance of wellness & employee engagement in the workplace.
While most people, generally, would rather spend time with their friends and family than be at work, there’s no need for work days to be all doom and gloom.
Investing time and effort into making your workplace a more enjoyable place to be can have tangible positive benefits for employees, teams, and your organization. Here are some reasons why Employee Engagement , such as on-site fitness/ wellness/ nutrition programs should be part of your HR strategy.
Happy employees are healthier
Absence and absenteeism is a significant problem. With 10- 20 sick days allowed per year, many people take that time off, and more, to deal with headaches, stress, illness, even short term disability.
Content employees who have fun at work are more likely to avoid the negative effects of stress and anxiety and have even been shown to have a lower heart rate variability with is associated with a risk of disease.
Health effects happiness, which is a direct result of endorphins being released from exercising, has on your workforce will also help to reduce absence costs and reduce employees coming to work despite illness, injury, anxiety, etc., often resulting in reduced productivity. If your employees are generally healthier as a result of the increased employee enagnement including fun they’re having in the office, then they’ll take less time off due to sickness.
Health & Happiness benefit us all.
Be the innovators in your industry with healthy, happy and productive employees! Book your free consultation to www.freshapproachfitness.cato learn more about Employee Engagement through the #workplacewellness programs. Save money on cost of hiring by increasing employee retention.
Apr 20, 2018
ToolBox - Recommended Reads, Resources, Residual Income and more :)
Hello, Hello....
It’s so great that you stopped by!
At Fresh Approach Fitness, a wellness company
Our Company values are as follows: Eat for fuel Move for fun If you don't like it don't eat it, If you aren't having fun, don't do it. Be patient throughout your journey,
Celebrate Everything,
Aim for progress and not perfection.
Be Sure to JOIN our on-line community
I have another passion :)
Helping others achieve greater abundance and freedom in their life, like I have mine.
I’m curious, if I could help you add an extra source of income, make an impact on people’s health, be a part of an incredible community, have fun, and grow personally... would you be interested? Here are some links to some extra sites that will help you make extra money or save on resources such as time, money, and effort helping you live your BEST life.
Believe me, this is JUST a starting point. Because I had the courage to embark on this path, I have grown, inspired and continue to aspire. I spend every day LEADING by Example and practicing Personal Development habits (such as reading, journaling, mindfulness, meditation, setting intentions, making healthy food choices, and exercise.) Filling my cup (rest, message, downtime with family and friends) as well as connecting with others who lift my spirit and who help me grow. and I love every minute of it!!!
On a final note, You can't become motivated without taking action.
Results don't happen by procrastination, they happen by getting up and putting in the work.
If you want to see change, you have to make a decision to change.
Myself, and the team at Fresh Approach are here to help you at any time with any question you might have :)
Thanks for stopping by! Be sure to share with your friends, and to check back here often as we are ALWAYS evolving and growing.
Much more to come like: quick healthy recipes, recommended reads, motivational mantras, Workout of the day and the Accountability Challenge.
Every choice is a chance to pursue improvements every day. Let me know your decision so we can get started on helping you reach your goals and reshape your body that much sooner. Consider me a Dream Catcher helping you reclaim time, energy and passion while chasing your dreams.
I look forward to working with you.
~ Sonya
Mar 26, 2017
Find the Time
5 Tips to get you moving
(even if you don’t have time)
If you think you don’t have time to work out think again! The truth is, being active doesn’t require hours to spare. Get moving – without running out of time – with these practical pointers.
Split your sessions. If you don’t have time for the recommended 30 minutes of exercise each day, do 2-15 minute sessions or 3-10 minute sessions. It will be just as good for you, and much easier to work around your busy schedule.
Walk. Try to walk to your destination whenever you can. If you can’t make it all the way on foot, get off the bus or the subway a few stops early. At work, fit more steps into your day by going to see your colleagues instead of calling them, heading outside during the day breaks and try parking at the far end of the lot.
Avoid elevators and escalators. Taking the stairs isn’t that much more time consuming than waiting for the elevator. It is also faster than standing on the escalator, and it’s great for your cardio.
Replace your exercise chair with an exercise ball. Tone your muscles while you work! You can do the same at home while your watch TV, too.
Try express training. From jumping rope to hula hooping, there are plenty of exercises you can do in just a few minutes to increase your energy and improve your cardio endurance.
Consider this: driving twenty minutes back and for to the gym or pool is a waste when you are short on time. Exercise at home, at work or anywhere in-between.
Nutritionist’s should always eat perfectly ...
