New Year Resolutions

How many of you are going into the new year with a resolution to lose weight or exercise more? Its the most popular resolution. New year, new me!! Right? Well, its not quite that easy. This health based resolution is the one least likely to be followed through with. Why? People tend to make changes that are too drastic, too quickly. I mean you wake up on January 1st and plan to make a complete lifestyle change? Thats some hard stuff to do!!

Making changes too drastically is setting yourself up to fail because the task becomes too grueling, completely unsustainable, and/or too much work. Its just miserable. Im all for having BIG goals! Dream big because you are capable of so much more than you think you are. But, you need a plan and then take small steps to get there, while celebrating the small victories along the way.

Social media has so many fitness influencers, it becomes hard to have realistic goals. The influencers didnt get where they are overnight, in a week, a month or even a year. And you wont either. So be realistic, make a plan and have patience with yourself. Really sit down and think about how much time you can and are willing to devote to this lifestyle change. Also consider long term sustainablity. Can you do this for the rest of your life? It has to be enjoyable or it will not be something you continue doing. My advice? Have a big LONG term goal. This can be your New Year Resolution. But, make a plan to get there with smaller, incremental goals along the way. Decide WHY you want to do this? Your WHY is what will drive you on the hard days. When discipline and commitment overcomes motivation. If the goal doesnt mean anything to you, you will have no reason to push through the challenging times. You have to find the reason you want this, deep down inside. Why is this so important to you?

So, do you want to exercise more? Great! Start with small changes if you want the changes to last. Commit to 30 minutes a day of exercise for 3 or 5 days a week, or whatever seems doable and managable for you. How much time can you truly commit? Consider work, family obligations, sleep, commute, etc… If you are unreasonable with this time commitment you will feel like you are failing when you cant exercise often enough. And guess what? Thats when the desire to quit starts showing up. The “I cant do this anyway so why did I even try?”. Your resolution should be something you can succeed at. Your resolution should make you feel good. It feels good to succeed!! As you see how successful you can be, it will motivate you to take the next step, to exercise a little more. Either longer duration &/or more frequently. Or maybe just increase the intensity. Whatever it takes to get closer to your long term goals. Stay hungry for that goal but dont starve yourself of small bits of success along the way.

Once you have been honest about how much time you can devote, think about the details. Exercising 3 or 5 days a week doesnt have to be done in a gym each day. You can walk or run outside, play a sports game with your kids, or exercise at home. Just commit to “exercise” in some way. Start with a loose plan. Its easier to succeed that way. As you gain momentum in the right direction you can start to add more detail and more discipline. You have to build habits and routines slowly for them to stick. You have to stay interested.

Why do you think gym memberships (& health and wellness coaching) sky rockets in January and dwindles down by Feb/March. So many people sign up in January but then many quit just one third of the way into the new year. There are many reasons why but some of the most common and also preventable are:
* Burnout/Boredom
* Making mistakes and not being forgiving with yourself
* Using fad diets, shakes, fad work out equiptment or falling for “quick and easy, see results NOW” schemes. They dont work. They just dont. They never will.
* Not having a supportive circle around
* Too many changes, too quickly
* Making the task more work than fun
* “All or nothing” mentality
* Lack of time (being unrealistic about the time you have to devote when creating a plan)
* Not getting help from a proffesional
* Not knowing where to start
* Inconsistency
* Using a plan that you see on social media that works for someone else. You are not that person. You have to do what works for YOU
* Not setting yourself up to succeed
* Being so rigid with your “plan” you are no longer enjoying life
* Not getting enough sleep as part of your goal. Sleep is so often overlooked when it plays such a HUGE part in your success. (The same goes for stress managment)
* Not putting thought or time into the process, “winging it”

So what can you do? Start slow by building a habit in small incremental steps. Thats what sticks. This is your life and you get to decide what your goals are and how you want to live this life. You are in control of how much you put into this and how far you take it. All I recommend is take it slow. Slow and sustainable is the path to being successful.

Ok so you want to eat better? Start with one meal a day on a plan that lines up with your goals. Or, substitute one food you want to remove in your diet with one food you want to add. Dont try to change your entire eating plan all in one day!! And dont, please dont elimate any foods! You can have your favorite foods in moderation. There’s nothing that creates binging and guilt more than drastic diet changes or elimination. Remember long term success will come with a lifestyle change. A FULL lifestyle change takes a year! Be patient with yourself and enjoy the process along the way.

Most importantly, if you have a bad day, a bad week or fall off the wagon at any point in time, that is NOT a reason to quit. You CAN do this and you WILL, if you really want to. One “mistake” isnt going to ruin any progress you make. You can restart as many times as you want! The next day, the next snack, the next meal are all opportunities to start again if you need to. Every moment of the day is a chance to continuing building momentum towards your goals or make a fresh start.

Being strong and healthy is not a gift and it doesnt come by luck. It is something you have to work for, something you earn. You are worth the investment. You dont need to wait until the New Year to start making changes but if the New Year is what motivates you, then go with it and start January 1st. But please always remember you can start anytime. Its never too late. Youre never too far gone. And sooner is always better than later when it comes to taking care of your health. Whatever you decide to do, be gentle with yourself.

Cheers to YOU, your health, your happiness and your journey!!

Sign up for health and wellness coaching, personal training or nutrition counseling by contacting Angie@AngieMorinWellness.com or call/text 207-569-5354 Get health tips sent right to you by subscribing to the email list at http://eepurl.com/hPcv4D www.AngieMorinWellness.com Code: AngieMorinWellness at www.Nutrex.com for a discount!

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Traveling and Staying on Track with Your Goals

Traveling is one of my biggest passions. Fitness comes in a very close second. Now put the two together and that can be challenging. We all know prepared foods are calorie and sodium-dense. And, hotel gyms often leave lots to be desired in the forms of equipment options. When eating on the road (restaurants), it can be difficult to adhere to your health and wellness program. When trying to find a place to work out, it can be hard to stay consistent. But with some adaptability and creativity, you can!

One of the biggest challenges I run into during travel is the hotel gym equipment. Or, when traveling overseas the lack of a gym period. Though some hotels have GREAT gyms, most are lacking. So before I leave I scope out the gym. I can always find photos online. Depending on the equipment available (free weights, cardio, machines, etc..) I make a loose training plan for my time there. Or if the gym is nonexistent or skimpy I search for a local full-scale gym that I can buy a day pass. If I arrive with a plan I can be efficient, productive, and get my work out completed. Then I can head out to enjoy my travel destination. I always get my training in first thing in the morning so I have the rest of the day to explore my destination.

If there aren’t any hotels or local gyms (hello Croatia, Bosnia, Montenegro, etc… that was fun! ), I have to get creative. I do a ton of international travel so I have had to adapt a lot.  So what do I do? I create a HIIT program and bring a great playlist. I can do it in my room or outside depending on the location of my accommodations.  When I use a bodyweight program (HIIT and strength) that I can do in my room space is a factor. Sometimes there just isn’t enough space. If not, use the opportunity to explore my area and create a bodyweight HIIT program with what is available to me. Box jumps on beach benches. Running up and down walls of rocks (agility and cardio). Jumping back and forth over low decorative path fencing, adding burpees, running up and downstairs, etc.. ! These workouts become quite fun since I am outside and playing like I am on a playground. There is always a way. I have even been known to work out in a hotel lobby when the weather didn’t cooperate outside and there wasn’t enough space in my room. Yes, I checked with reception first. There is always a way if you have a plan and you WANT to get some exercise in.

Not feeling any of that stuff? That’s ok. You can walk! Walk everywhere. It still exercises. And it counts! 

Now let’s talk about eating on the road. Restaurant food is more often than not calorie, fat, and sodium dense! When I am traveling I always see a couple of things I want to try. Either cultural foods or just something that hits every craving I have. For those meals, I just enjoy the food guilt-free. I don’t count calories, macros, etc…  I’m on vacation and food is part of the whole experience, especially with international travel. Because I truly crave healthier, cleaner food I don’t feel well if I eat too many of those processed, heavy meals. So I pick them wisely!  Just like I find a way to exercise, I find a way to eat clean and healthy while on holiday. This entails finding restaurants with salads and vegetables. I ask for modifications on most of the items I order at a restaurant, even the “healthy” items. Because guess what? The healthy items aren’t usually that healthy! A restaurant salad can easily pack 800-1200 calories! So I get dressing on the side and use a small amount. I avoid creamy dressing. I ask for vegetables without butter or salt.  If I get a veggie burger or anything with cheese, I ask them to hold the cheese. Etc… I also find grocery stores. Most hotel and hostel rooms/lobbies have a microwave at the bare minimum. I purchase canned or frozen veggies and tofu and have a nice warm meal. I also purchase salad ingredients and prepare that in my room. 

The other challenge I run into is eating enough protien while I am traveling. I am a vegetarian so it’s not as easy to find plant protien. How do I adjust to this? I pack protien powder. Nutrex protien powder is my absolute FAVORITE. High protien, low calories, great taste. (Use code AngieMorinWellness to get a discount! www.Nutrex.com). I also pack protien barns and other non perishable high protien snacks. None of these things take a lot of room in my bag. By doing this I still hit my protien goals while traveling and Im not scrambling trying to find plant protien (especially at an airport).


These habits keep me on track towards my goals. Although food is part of the travel experience, I am there for the sights, the culture, and the experience. I eat meals that feel like part of the experience. And I find a way to eat healthily and clean the rest of the time.

It may be hard to believe now but when you eat mostly clean your body craves only clean. You have no idea how different you can feel just by the foods you put into your body until you put only clean foods into your body. The change in how you feel won’t happen overnight but if you give yourself a week you’ll already start to feel how much lighter and more energetic you feel. You will not be lethargic. You will not be bloated. You won’t feel heavy like you can’t exercise.  I don’t want to be unwell during my holiday! I want to feel full of energy and light. So I make eating clean and healthy part of my holiday. By doing that I have the energy to enjoy the days even more. 

With a little preparation, you can enjoy a holiday while still staying on track with your goals. As you read more and more about this lifestyle I’m sure you are noticing that success and long-term success is dependent on preparation. You must have a plan.  Exercise, Nutrition, Sleep Etc. A plan keeps you on target towards your goals. 

I bet some of you think I sound like am very rigid. Like how can I possibly have fun!? Well, I have plenty of fun! And truly, I am very flexible and adaptable. Yes, I plan my workouts. I plan to find a grocery store. I have a plan for my health and wellness goals. But if something I see calls to me, I change the plan. And most of the time I have no plan at all. My health, wellness, and fitness is the only thing I plan. The way to be successful is to have a plan. There is no way around that. The beautiful part is, once this because a lifestyle you don’t need to plan as much.  Or you can detour off the plan a little more without feeling like it’s hard to get back on track. The more you do this, the less you have to think about it. The less you have to plan. It becomes natural because it is your lifestyle. You won’t feel like you are dieting or forcing yourself to exercise. It will feel natural. Whether home or on the road or across the world it’s just the way you live.  It’s easy.  If it’s not yet, it will be soon. Just give it some time.

Photo: Exploring the rainforest in Panama, Central America. 

Getting to know Angie, Part 3. Recovery

I want to talk about my recovery. I go super hard most day in training and in life. My training is intense and my lifestyle is very active. I enjoy it. I like to move a lot. But in order to be able to stay as active as I am on a consistent basis without soreness or breakdown, I must have a recovery program. Without a recovery program my body would break down, become injured and my performance would suffer. 

So what do I do for recovery? Well, lots of things. The most important part of my recovery program is my sleep. I prioritize getting enough sleep every night. How much is enough? It varies based on my the activity level in each day, but it is never less than 7 hours each night.  I like to get 8. I know so many people will say they cant sleep that long. They’re too busy. But Im going to say, we make time for the things that matter most to us. I commit to a sleeping schedule and I go to bed when I need to.  Sleep is #1 in my recovery program.  


Yes I go out and have fun and there are days I go to bed later because of it. I will sleep a little later the next morning. Or try to find time to take a nap the next day. Regardless I still need to have balance. So Im not going to miss a night out with friends because I “need” to be in bed by 10pm. But Im not going to cut my sleep short often. 

After training I use a sauna every day for 10 minutes. This helps my cardiovascular system perform better but also helps me recover from the day of training. The sauna detoxes me and helps prevent any muscle soreness I would potentially feel the next day. It feels great to stretch in the sauna when my muscles are warm and loose! 

Stretching. Yes, thats part of my recovery too. After my training I stretch. Usually in the sauna. If I dont stretch after my work out the lactic acid will likely cause more muscle soreness the next day. Stretching also keeps me mobile and keeps my range of motion solid. As we age our range of motion will inevitably lessen unless we take steps to prevent or slow the process down. 

I also walk every single day. Walking is a great low intensity exercise. Walking prevents me from getting stiff or sore after training hard. All walking counts during the day, but I specifically take a 30 min brisk walk outside every day. The low intensity work is good for my body. 

Once a month I see a practitioner for cupping and acupuncture. This takes care of any knots or areas of tightness/tension before my performance or comfort is affected. This does wonders for my body.

Does all of this take time? Yes it sure does. Am I busy? Yes, we all are.  But I prioritize it. I schedule it into my day. Because at the end of the day if I dont take care of me, I cant help anyone else and I cant continue to do the things I enjoy. My health and wellness is important. Yours is too. You can give time to yourself just as easily as you give it to other people. 

So lets talk about time. How do I fit it all in? As mentioned I schedule it. Just like I schedule clients, work, appointment, etc.. I schedule my work out time and recovery time. Its on my schedule and it doesnt get bumped out. I make that commitment to myself. Maybe you need to get up an hour earlier to do that. Or maybe you need to skip the hour of TV you watch at night. Maybe you need to take the time you scroll through social media and use that time to work out. I challenge you to look at your phone screen time in setting and see how much is spent on social media or other apps that arent necessary (work related). You can play an outside sports game with your kid(s) for exercise one day or go on a family bike ride or walk. There are always ways to find time to fit in exercise and recovery. If you want to you will find time, If you dont, you wont. Its that simple. 

So like all of you, my days are jam packed. I too have to find creative ways to fit this all in.  I can often be seen working while I walk or when I am in the sauna. Returning emails, making calls, writing posts, designing programs or creating group class choreography. I multitask in some way. If I was not doing these things while I walk  or in the sauna I would be sitting in my office doing them. So I just find opportunities to multi task. When I know I need to wait for my kids somewhere I find a place to walk. If I am there anyway, its better than sitting in my car, and I get my walking time in.  On days off from work or quieter days I dont have to multi talk, I can just enjoy the walk or the sauna task free. I appreciate those days. No matter what, I wont skip taking care of me and the body I have. There is always a way to make time for things that matter most to you. You just have to want to make time.