Small Win Saturday: Finding Friends Leads To Success!

Small wins are the little things that give us a (big) boost, and lots of small wins add up to big changes and powerful breakthroughs. Small Win Saturdays are where we share a tiny-but-awesome thing that happened to a HealthFitter or a HealthFit coach in the last week. Try it out for your a mental or physical boost, or share own your small win in the comments!

Finding Friends

A HealthFit Coaching client who has been working hard at making a morning walk part of her daily routine had a great boost this week. She was on her usual route along the Coronation Drive section of Brisbane’s Bicentennial Bikeway when she ran into some friends who were finishing a similar walk. She joined them a few days later and said that she’s now walking with them a two to three times per week. She looks forward to it so much more now that she’s walking with them regularly, and has noted that she’s even going farther than she thought she could handle – and is handling it really well! Small wins are big wins!

Support in healthy choices makes them so much easier to make. If you’re struggling to cement a healthy habit, ask a friend to join you to make the going a little less tough.


Small Win Saturday: I’m A Quitter!

Small wins are the little things that give us a (big) boost, and lots of small wins add up to big changes and powerful breakthroughs. Small Win Saturdays are where we share a tiny-but-awesome thing that happened to a HealthFitter or a HealthFit coach in the last week. Try it out for your a mental or physical boost, or share own your small win in the comments!

I Quit My Gym Membership!

Waaaait a minute. Isn’t HealthFit supposed to be about more movement, not less? Well, yes. But we’re also all about stress management. Paying for a gym membership that I wasn’t using was making me feel guilty as heck, in equal parts for spending the money on nothing, and for actually not going.  And guilt is a sure path to more stress.

I’ve actually been thinking a lot about dropping my membership for a few months now, but I felt like I shouldn’t. I felt like I should go, even though I have really been struggling to find the extra time that a gym workout would take. Keeping the membership was part of the “I’ll get there next week” lie I was telling myself. To be clear, I am still exercising, but I’m finding it way more convenient these days to sneak in a workout at home or go for a quick run than to add another half-hour of gym-commute time into an already packed day.

Once I gave some thought to where the go-to-the-gym pressure was coming from, I realized I was trying to meet some expectation that I had formed for myself: That if I didn’t do this, I was giving up on healthy and that would make me a total loser – and that’s much nicer than what my brain actually says.  As an aside, I had a great reminder from my psychologist recently: it’s mind-boggling how we speak to ourselves, and recognizing it when it happens can actually make a big difference. 

All this guilt and self-disappointment, despite the fact that I’m still practicing what I preach. I’m often slow to act on the opportunities to decrease stress in my own life, but I finally figured out that I could reframe “I should go to the gym” to “I prefer to work out at home”. I’m guilt-free (at least about this!) and have $60 bucks a month to spend on yoga classes that I will enjoy way more!

Small wins can be big wins! What was your small win this week?


Small wins are the little things that give us a (big) boost, and lots of small wins add up to big changes and powerful breakthroughs. Small Win Saturdays are where we share a tiny-but-awesome thing that happened to a HealthFitter or a HealthFit coach in the last week. Try it out for your a mental or physical boost, or share own your small win in the comments!

Deep Sleep Music on YouTube

I often struggle to get my brain to shut down in the evening so I can fall asleep. Since finding it earlier this week though, I’ve been able to stop my brain in it’s tracks. This sleep-sounds track has quickly become my sure-fire way to calm down, switch off, and get some shut eye. It’s gentle and unobtrusive, and I can focus on it without getting wrapped up in it. With this on, I drop off in minutes.

As we prepare to sleep, our brains generally decent through four stages of electrical activity from highly active to less active. The final state of low-level activity is the delta wave state, which is associated with deep sleep and dreaming.

This music is designed to help you achieve delta wave state. This particular track is about three hours long. As a norm, your brain becomes accustomed to noises, so it’s likely that you won’t actually hear the whole track. But it’s great to help you relax and kick that sleeplessness and insomnia to the curb. Small wins can be big wins!

Small Win Saturday: Free Deep Sleep Music