let’s be real for a second.
We get it.
Keeping up with life alone is a challenge.
Putting forth the extra effort needed to care for and nourish your body falls to the bottom of the list.
Especially when easier, unhealthy choices bombard us at every turn.
If this is you, we’re glad you found us.
It’s time to put you first.
focused + fit is a personalized program to improve your health.
Reach your goals. Change your relationship with food. Become a more educated consumer.
focused + fit is:
online or in-person nutrition coaching tailored to your life + all of its demands
we communicate like you do:
in-person, virtual, email, or text-based support
personal coaching + hands-on planning
we meet you where you are — mentally and physically
One-on-one, hour-long counseling session to evaluate nutrition habits, needs and areas for improvement, so you have a plan to implement. Perfect starting place to assess where you are and the changes you can make to improve your health.
Personalized nutrition plan with built-in, ongoing accountability to help you reach your goals. Program includes weekly online check-ins, plan refinement and support for navigating life’s curveballs. Ideal for reaching weight loss goals and athletes in training.
body transformation + weekly meetings
All of the nutrition support you need plus weekly meetings to ensure extra accountability. We realize some people need to hear another voice and are less engaged with technology. If you are committed to change and want the extra personal touch, this will help.
Putting all the pieces together can require some new approaches and new tools. Let us help you makeover your kitchen, teach you to cook, master meal planning, take a smart shopping field trip. Accelerate your learning curve with our proven tips and tricks, so you can sustain your new healthier life.
As I progressed in my training for Ironman Texas, I realized I would have to improve my approach to my nutrition if I were going to do well in my first Ironman. I consulted with focused+fit to fine tune my hydration and nutrition strategy to power me through the race. focused + fit provided me guidance on how to stock my kitchen, construct a meal plan for training days and understand how many calories I needed to fuel my training day in and day out. This information was very valuable to me as a newbie to the sport of triathlon. Lisa really kept it simple, and I was not overwhelmed. In addition, she taught me to listen to the signals that my body gave me regarding nutrition/hydration throughout training, so I could adjust as I trained as well. From a nutrition standpoint, my race went great. I was able to eat what was comfortable for me, and complete the race well-fueled and without any GI issues, which is always a big concern for long-course athletes.
recent thoughts and tips
It’s January and, of course, talk returns again to the tired conversation about New Year’s resolutions. Instead of sighing at all of the many commercials and advertisements this month, we urge you to think smaller. Yep, that’s right. Setting goals for the year are great but how many times do you set a HUGE goal like “I’m going to run my first marathon this year.” or “I’m going to train for my first Ironman.” and then October rolls around and you realize that time has run out. And why did you not achieve this big, hairy goal? Because you set a grand vision without a plan for breaking it down into smaller, achievable steps.
Steps to Achieve Your Goals
So you want to actually achieve your goals this year? Here’s our tried-and-true advice for how to make this year the year you move the needle:
- Set goals, not resolutions. Doesn’t the word “resolution” conjure up negative images for you? I feel like it infers that you’re doing something bad or that you should feel guilty for something and so you must “resolve” to fix it. Goals, on the other hand, are positive and inspirational. Let’s start there.
- Write it down. On your phone. On your laptop. In your journal. Set your intentions now and document it. Once you write down your goals, it will be easier to take the next step of breaking it down now that you have set aside time to actually think and write.
- Break it down. Achieving a goal takes time and many steps to get there along the way. For example, if your goal is to run a marathon, start researching races, find a goal race, set interim training goals, and set-up running dates on your calendar. I came to Memorial Park to reflect on my goals because my intention is to run here 3x per week to prepare for my races this year. Setting up these habit-forming building blocks is the key to reaching the finish line. It’s not sexy to post on social media that you got to 4 miles this week on your run or that you went to the grocery store to prep for meal planning this weekend, but it’s these smaller goals and habits that set you up for success to reach the big, hairy ones. And remember – the small stuff matters. Make sure you are building in small goals like grocery shopping each week, drinking X amount of water each day, and getting X number of hours of sleep each night.
- Make them visible. Make sure that whatever goals you’re setting for yourself are visible — post them on your bathroom wall so you can look at them when you’re bushing your teeth. Make a vision board to put in your office. Try creating an intention bracelet by distilling your goal down to one word that you wear and reflect upon daily. It’s so important that these intentions stay present in your everyday life.
- Check in with yourself once per month. I use my birthday day each month to check-in and take a personal inventory by asking myself: What have I accomplished? Are there things I need to reset? Is there something I can add to what I’m already doing? Then, add these tweaks to your notes and to your calendar and commit to doing them.
A quick warning, however. Please don’t get stuck in analysis paralysis. It’s important to break down goals into bite-size chunks but don’t go so overboard in your planning that you forget about realistic, day-to-day habits and adjustments. In other words, don’t set yourself up to fail. Decide on a plan that’s specific enough to propel you forward but flexible enough to keep you working.
Operation Healthy Kitchen
Did you hear about our Operation Healthy Kitchen series on Facebook? The focused+fit coaches created a series of videos on nutrition, stocking your pantry, meal prep, and establishing healthy cooking habits that last. Check it out now or reach out to one of us to talk about how we might be able to help.
Not only does this month mark a new year but it’s also a new decade. I encourage you to think beyond this year to the next ten years and what you’d like to accomplish. My kids are growing up so fast and will be out of the house in this decade, so I’m reflecting on what that means for me and my family and setting some goals and milestones that will hopefully result in a more fulfilling life for all of us.
Now, go do something healthy today – eat another vegetable at dinner; get outside and take a walk, drink that extra glass of water, or set an earlier bedtime that you stick to. It’s all progress towards a healthy lifestyle. Cheers to your goal-setting process!
The holiday season is all about parties, stress, and sweets. Don’t let them derail your progress! A little pre-planning can ensure you enjoy the get-togethers to their fullest while also maintaining what you’ve worked so hard for. We’ve put together a little holiday guide full of tips and tricks to help you through the party season. Read More
We’re already making lists and thinking about shopping for loved ones. And the sales. They are starting, so we want to be ready to pounce. Here are some of our best ideas for you to add to your list or to give to someone trying to live a little healthier themselves. Read More
sign up to be added to the focused + fit email list.
We’ll update you on news and recent blog posts to keep you informed, focused, and fit.