Randy Hartz

Good morning CF family!

Remember when you were little, and it was the last day of summer vacation? That means that tomorrow would be your first day back at school …

Before bed, you chose your favorite outfit and laid it out so you would be ready. You (or your parents) might have planned your breakfast and morning routine so you could get out the door on time, ready to take on the all-important start of a brand-new school year.

(Or was that just at my house?!)

Anyway … somewhere along the line, most of us outgrew that nighttime prep routine – usually in our rebellious teenage years.

We stopped giving much thought to setting ourselves up for success in the morning.

This is pretty ironic, since for a lot of us, the morning can be one of the most stressful, chaotic parts of our days!

How you START your day will set the tone for your entire day.

Well, I have a little challenge for you.

Take a cue from 8-year-old “you” and think about the things you can do TONIGHT to get tomorrow off to a GREAT start.

Then spend a few minutes after dinner getting them done!

Maybe it’s making sure your clothes are ready for tomorrow … that your meals are planned and/or prepped … and your workout clothes are packed and ready to go.

Maybe you even go the extra mile and put together a quick to-do list so you don’t lose sleep worrying you’ll forget something.

It worked then, and it will still work now.

It’s the small habits we build into our daily lives that will help turn your 2021 goals into a reality.

Try this for ONE week and see what a difference it can make for you.

If you’d like some personalized guidance to help get the results you’re working toward, let’s talk!

Keep up the greatness,

​Coach Heeson

Good morning everyone!

I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak.

This is HUGE for your fitness & wellness because your core muscles are some of the most important in your body.

They support your spine and your internal organs, and they power almost every movement you make.

The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more!

Have you noticed any of these warning signs?

Warning Signs You Have a Weak Core

1. You have to use your arms to help you get out of bed or out of a chair. This one can be super sneaky because you can do it subconsciously.

Here’s a test to try right now: sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk, or even put your hands on your thighs to push you up?

Here’s another test to do first thing tomorrow morning: when you are still lying in bed, pay attention to how you get up. Do you use your hands to push you into a sitting position to get up?

Both are signs your core could use some strengthening!

2. You notice you’re slouching when you’re driving or at your desk. This is another one of those subconscious signs.

The more (and longer) you sit, the more you’re apt to slouch. It only makes sense because over time your muscles get tired of holding you up!

But this can make it harder for your lungs to expand when you breathe … it can make pretty much all of the muscles in the front of your body become tight and inflexible … and can make you feel fatigued and even depressed!

And eventually, it can even lead to weakness.

3. Your balance is off. Your core muscles help keep you stable, especially if you have to make any sudden moves, stand on one foot, or do anything that involves rotating or twisting.

Try standing on one foot for 15-30 and then repeat on the other side.

If you find yourself wobbling, try this: think about “zipping up” through your core muscles while you stand on one foot. Did it help? (Make sure you breathe! More on that below.)

4. You feel weak or off-balance when you do certain movements like a throw or kick.

When you move with force, your core fires up to keep you stable – especially during unilateral (one-sided) motions.

Not being able to generate much force is a sign your core is weak.

5. Your plank form is off. Having a hard time getting into a proper plank position is a BIG sign your core is lacking strength!

A plank requires that your entire body is in proper alignment. That means you’re in a straight line from the top of your head to your heels.

Your shoulders, back, and butt should all be neutral (not hunched, lifted, or sagging), your neck should be long and strong, and your legs engaged. If you’re having difficulty, it means you might have some imbalances in those muscles.

NOTE: Holding a plank in improper form can actually reinforce any weaknesses/imbalances you have, so finding that “perfect” form is VERY IMPORTANT.

6. You hold your breath when you do planks and other core exercises.

This matters because of a muscle deep inside your body – your diaphragm! Not only does your diaphragm play a key role in your breathing, but it also works with your deep core muscles.

If you can’t breathe and hold a plank (or do other core exercises) at the same time, chances are it’s because your core muscles are weak.

This is just one reason why coaches always cue you to breathe. 🙂

7. Your hip flexors/legs get tired when you are doing ab & core exercises like bicycles or bird dogs.

When your core is weak, your body can recruit other muscles to do the exercises!

If you notice that happening to you, focus on 1) engaging your core, 2) moving more intentionally, 3) breathing, and 4) modifying the movement by going more slowly or shortening your range of motion until your core is stronger.

Paying attention to all of these warning signs can help you build a strong core that supports your body for a healthy, active, and fit life!

And the best part is that you’re never alone! We’re here to help you in your health and fitness journey.

Click on the link below to get started!

Committed to your Success,

​Coach Heeson

Good morning, Complete Fitness Family!

When was the last time you gave your core muscles a little TLC?

They work SUPER HARD for you all day, every day. But most of us don’t give them the attention they deserve – and when we DO think about them, it’s probably about how they look.

Well, here’s something eye-opening:

Your Core Muscles:
Form the basis of basically EVERY movement you make, day and night.
They keep your spine safe and stable as you move your arms and legs.
They help you keep your balance.
They power your breathing,
Support your organs, and
Keep you standing and sitting tall.

When they are out of whack, you can get headaches, neck aches, and low back pain (80% of us will suffer from back pain at some point!).

You also can feel stiff and sore, tired, or have a hard time turning your head in either direction – plus, having weak core muscles can make you feel older than you actually are.

The problem is that for many of us, these muscles are out of balance because of the everyday things we do (or don’t do).

Sitting slouched in front of a laptop, or sitting too much,
Walking hunched over a phone, and
Sleeping in not-so-optimal positions (i.e., curled up in a ball)

So … what can you do about it?

We are going to take a deep dive into CORE STRENGTH this month and explore the hows and whys of making your core stronger.

And it all starts with a little assignment for you …

—> Every time you look at your phone today, think about your POSTURE! Sitting or standing tall helps keep those muscles in balance. Plus, it can improve your breathing AND your energy level.

Give it a try and let me know how it goes.

It’s the simple things we do every day that can have the biggest impact on how we feel!

We’re all about helping our clients install simple (but life-changing!) habits to create change and get REAL results. Be sure to check us out!

Click on the link below.

Make it an amazing day,

Coach Heeson

Good morning Complete Fitness Family!

It’s the season for setting goals … and today I’ve got something that will help you to make them a reality!

It’s a checklist to stay on-track, no matter what goals you’re working toward.

Let’s jump in…

10 Steps to Conquering Your Goals

1. FOCUS & DECIDE. Instead of choosing several goals to work on all at the same time, harness all that energy and focus it toward just 1-2 main goals.
2. Pick the goal with your BIGGEST WHY.

This is the goal that you emotionally connect with and have a STRONG REASON for choosing. (example: “I want to have the energy to play with my kids.” – that’s a pretty big reason)

It’s your “WHY” that keeps you going, so it has to be a good one.

3. COMMIT (No, Really.) Commit the right amount of resources (time, energy, and attention) to make your goal a reality. Treat it like anything else important in your life – because it IS!
4. MAKE A PLAN. Every Sunday, set aside 15-30 minutes to plan out your week and make sure you have what you need on-hand and ready to go.

Then, every night take 3-5 minutes to make sure you’re on track for the next day. This makes a HUGE difference!

5. TAKE ACTION. This is actually the MOST IMPORTANT STEP of all. You won’t reach your goals without consistent action.

Do something daily that moves you closer to your goal.

6. GET SUPPORT & ACCOUNTABILITY. Tell trusted friends and family members what you’re working toward.

Or even better, work with an experienced coach who will help you get (and stay) on-track with a proven program.

With someone in your corner, when you have a “win” or a setback, you have someone to share it with and that will help spur your motivation to keep moving forward.

7. SET DEADLINES. Don’t skip this one! Without having a specific date to shoot toward, you don’t have any URGENCY to take action.

When you feel a clock ticking down toward your goals, it will help you light a fire of motivation.

8. GIVE YOURSELF A REWARD. When you meet milestones along the way toward your goals, reward yourself with a healthy payoff! New shoes, workout gear, a book, or a massage are great choices.
9. MANAGE EXPECTATIONS. Making changes and going after goals can take time and effort. Be patient and stay the course!

Give your plan time to work … and know that some days will be easier than others.

Just keep repeating step 5 (taking action).

10. REEVALUATE. Do a quick evaluation of where you’re at every few weeks.

Are you killing it and staying on track? (woohoo!)
Or, are you following the plan?
Or, are you following the plan and it’s not working?

This is where a coach can make a big difference – because they have an experienced, big-picture view of your goals and can help you accelerate your results.

Let me help you create your personalized plan to reach your goals. We have a PROVEN track record for success!

Click on the link below to get started!

Remember – this is YOUR year to shine, and I can’t wait to see you succeed!

Committed to Your Success,
Coach Heeson

Good morning CF family!

This New Year is a special time of year. But THIS New Year it really does take on a new meaning after the year we had in 2021.

Personally, I couldn’t be more excited about it – and I hope you feel the same way!

It’s the perfect time to take advantage of all that “fresh start” energy and channel it into making your goals a reality.

This leads me to ask you:

What is YOUR #1 GOAL for 2021?

A year from now, what do you want to look back on and be proud of?

How do you want to FEEL in January 2022 … what will be different then, compared to right now?

What gets you EXCITED?

You know that old saying …

“If you dream it, you can do it.” – Walt Disney

That little “what if” in the back of your mind is your inner YOU wanting to shine! You just have to decide … and then take action!

I know that many of us felt like we’ve spent the past year on the sidelines.

It’s time to suit up and make things happen. Are you with me?!

So what is it!? Just ONE.

What is your #1 GOAL for 2021?!

Click the link below and let me know.

Happy New Year!

Coach JT

PS: We’re here to help you turn those New Year’s goals into reality!

Good morning, Complete Fitness family!

I hope your December is off to a fantastic start and that you are carving out some “you” time to enjoy your favorite activities during the holidays!

Giving yourself the gift of good health is a great way to start … and I’ve got some tips for you today on boosting your immune system NATURALLY.

BONUS: This has a spillover effect to pretty much every area of your health, including your mood! And all of these things can make a difference for everyone in your family.

✓ STEP 1: Eat A Diet Based In WHOLE FOODS (& keep your gut happy)

There are entire books written on this topic! In a nutshell, try to:

Make WHOLE foods the center of your diet. Especially plant-based foods like fruits, veggies, nuts, and legumes, which are packed with micronutrients and fiber that help your body defend itself.

Your gut microbiome is a major player in your immune system. You can help keep it healthy and happy by eating enough fiber as well as bolstering it with fermented foods like yogurt, sauerkraut, naturally brined pickles, and kefir!

✓ STEP 2: Watch Your Sugar, Sugar.

Too much sugar can suppress your immune system. This is just one reason why experts say to limit your added sugar intake to less than 10% of your daily calories. (NOTE: this doesn’t include naturally occurring sugar like the kind found in fruit or dairy products).

What that looks like, according to the American Heart Association:
→ For men: no more than 9 teaspoons (36 grams) a day.
→ For women, the number tops out at 6 teaspoons (25 grams).

This adds up fast!

Just as an example, a 12-ounce (355 ml) can of regular soda contains 8 teaspoons (32 grams) of added sugar.

You also should aim to steer clear of processed foods that come in a bag, box, or can and have a long list of ingredients.

✓ STEP 3: Get (and stay) Fit!

Most people should shoot for 150 minutes of moderate exercise (like brisk walking, bicycling, jogging, swimming, Complete Fitness small and large group classes, etc.) every week.

This matters for your immune system because it can help reduce inflammation (which is linked to illness and disease) PLUS promote the healthy turnover of immune cells in your body!

✓ STEP 4: Drink Water

Need another reason to make sure you’re getting enough water each day?! Dehydration can actually make you more susceptible to illness!

Exactly how much water you need is constantly being debated, but the Institute of Medicine recommends an overall fluid intake each day of:

Men- 131 ounces (3.9 liters), 13 cups (about 3 liters) of which should come from beverages
Women- 95 ounces (2.8 liters), 9 cups (about 2.1 liters) of which should come from beverages.

✓ STEP 5: Get Your Shut-Eye

Sleeping less than 6 hours a night is linked to a higher likelihood of coming down with a cold.

(PLUS: getting enough sleep is also linked with less stress and fewer food cravings.)

✓ STEP 6: Find time to relax.

Long-term stress can create imbalances in the way your immune cells work … and appears to even SUPPRESS the immune response. Make some time to stop and smell the roses (Or go out and look at holiday decorations!).

✓ STEP 7: Should You Take Supplements?

Many supplements (vitamins, minerals, herbs, etc.) may help boost your immune system … but if you’re thinking of taking them, be sure to check with your doctor first.

This is especially important if you have any health issues or take prescriptions.

As I mentioned above, all of these things affect far more than your immune system.

They also play a role in your results, your energy, AND your mood!

If you are looking for some guidance when it comes to exercise, nutrition jump start, or stress I’m here to help you!

Click on the link below to get started.

Committed to your Success,
​Coach Heeson