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Hey there! Can you believe it? We're on the brink of celebrating four amazing years together, and it's got me reflecting on the incredible journey we've shared. From laying the foundations for creating healthy habits to exploring mindful movements, and becoming the best version of yourself, each week has been a stepping stone toward creating the life you want.

As we approach this milestone, I want to express my deepest gratitude to every one of you. Your energy, commitment, and passion for prioritizing wellness have not only shaped this podcast but have created a global family spanning over 33 countries and territories.

Let's carry this momentum into the next podcasting year—more holistic wellness, more mindful movements, and, of course, more community connection. We've got exciting things on the horizon, and I can't wait to dive into the next chapter with you.

As a token of appreciation, I'm rolling out a special challenge for our anniversary week. Stay tuned for details—it's designed to amp your wellness journey and celebrate the incredible community we've built together.

Mark your calendars...Stay tuned for the anniversary episode—it's going to be epic!

So grab your smoothie or cup of tea and join the conversation. Let’s go!

Call to Action:

1. Reflect: Take a moment to reflect on your personal wellness journey over the past four years. Celebrate your victories and acknowledge the progress you've made.
2. Engage: Join in the celebration by sharing your reflections in the podcast community. How has the podcast impacted your fitness journey, and what are your wellness goals moving forward? EMAIL ME: [email protected] I will share it on the Anniversary podcast episode:).
3. Commit: Embrace the anniversary challenge that will be revealed in the episode. It could be a special workout, a mindfulness activity, or a community engagement initiative. Commit to participating and infuse this energy into your ongoing wellness journey. Shout out to Iowa for downloading this episode over 60 in this area!!!: https://www.buzzsprout.com/783239/stats/episodes/13793861-yr-3-episode-197-what-s-my-favorite-wednesday-part-7
4. Spread the Love: Share the podcast with friends or family who might benefit from the community and wellness insights. Let's grow the fitness family even more in the coming year! The overarching theme is celebration, reflection, commitment, and community as you step into another exciting year of wellness.

Support the show

As a certified personal trainer, I’m eager to help you achieve your fitness goals. Here’s a glimpse of what you can expect when you work with me:

What to Expect:

1. Initial Consultation: We'll discuss your fitness goals, exercise preferences, and any limitations.
2. Personalized Workout Plan: Customized routines tailored to your specific needs and goals.
3. Nutrition Guidance: Basic advice to support your fitness journey.
4. Ongoing Support: Regular check-ins and encouragement to keep you motivated.

Remember, everyone is unique, and your plan will be personalized to meet your individual needs and aspirations.

Personalized Plan For Your Fitness Goals => Act Now: https://forms.gle/fB9iDDQQAenWRpx76

Text Us, We Love Hearing From You:)

A survey went out “What is the number one fitness item on your to-do list?” Teresa’s response? “Walking”

Welcome to 'How to Be Fit Over 40.' Today, we're diving into Teresa's journey to better health through walking. Join us as we explore how Teresa is taking strides towards wellness. Let's step up our fitness game together.

Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

SMART Goal for Teresa's Walking Routine:

Specific: Teresa will aim to walk for 30 minutes every morning before starting her day, focusing on brisk walking to elevate her heart rate and engage her muscles.

Measurable: Teresa will track her daily walking sessions using a simple paper journal, recording the time spent walking each day.

Achievable: Teresa will start with shorter walks around her neighborhood, gradually increasing the duration and distance as she feels comfortable.

Relevant: Walking aligns with Teresa's desire to improve her overall health and mobility as she ages. It's a low-impact exercise that can be easily incorporated into her daily routine without the need for special equipment.

Time-bound: Teresa commits to walking for at least 30 minutes every morning for the next month. At the end of the month, she will evaluate her progress and consider any adjustments needed to continue her walking routine.
Always do your own research.
Please note: She may or may not use this proposed plan. If it's something that resonates with you, please use it:).

CTA:

Let us know, What is the #1 Fitness Item on your to-do list: text 864-406-9109

Support the show

As a certified personal trainer, I’m eager to help you achieve your fitness goals. Here’s a glimpse of what you can expect when you work with me:

What to Expect:

1. Initial Consultation: We'll discuss your fitness goals, exercise preferences, and any limitations.
2. Personalized Workout Plan: Customized routines tailored to your specific needs and goals.
3. Nutrition Guidance: Basic advice to support your fitness journey.
4. Ongoing Support: Regular check-ins and encouragement to keep you motivated.

Remember, everyone is unique, and your plan will be personalized to meet your individual needs and aspirations.

Personalized Plan For Your Fitness Goals => Act Now: https://forms.gle/fB9iDDQQAenWRpx76

Text Us, We Love Hearing From You:)

Hey there! Welcome to episode 164. It’s time to celebrate 3 yrs of Conversations with Hicunni.

Can you believe it’s been three years since we started our adventure?

In this episode, we'll discuss 3 Strategies for Dealing with Setbacks and Failures: Staying Motivated and Moving Forward, whether personal or professional.

We understand how challenging it can be to stay positive and focused on your goals during difficult times, but with the right strategies, you can learn to bounce back more quickly and use setbacks as opportunities for growth and learning. So, let's dive in and explore different techniques and insights for building resilience and staying motivated.

So grab your smoothie or cup of tea and join the conversation. Let’s go!

Success is not a straight line. It can often feel like a roller coaster at times. It is often accompanied by setbacks and failures that can be discouraging and demotivating.

However, it's important to remember that these setbacks are a natural part of the learning process. They can provide valuable lessons and help you grow as a person. Here are 3 strategies for staying motivated and on track when facing setbacks and failures and how to recover and move forward.

1. ​Reframe Your Mindset. The first step in dealing with setbacks and failures is to reframe your mindset. Instead of seeing them as negative experiences, view them as opportunities for growth and learning. Ask yourself, "What can I learn from this experience?" and focus on the lessons that you can take away. This shift in perspective can help you see setbacks as valuable experiences that can help you grow and become more resilient.
2. Seek Support. When facing setbacks and failures, it's important to seek support. Reach out to friends, family, or a mentor for encouragement, advice, and motivation. They can offer a fresh perspective and help you stay focused on your goals. Sometimes, all it takes is a few words of encouragement from someone you trust to keep you motivated and on track.
3. Learn from Mistakes. Setbacks and failures can provide valuable lessons. Take the time to reflect on what went wrong and what you can do differently next time. Use the experience as an opportunity to learn and grow. Remember, setbacks and failures are not the end of the road. With the right mindset and strategies, you can recover and move forward towards your goals.

Thanks for your support!

Thank you for tuning into this episode. Remember to share this episode with two people.

Support the show

As a certified personal trainer, I’m eager to help you achieve your fitness goals. Here’s a glimpse of what you can expect when you work with me:

What to Expect:

1. Initial Consultation: We'll discuss your fitness goals, exercise preferences, and any limitations.
2. Personalized Workout Plan: Customized routines tailored to your specific needs and goals.
3. Nutrition Guidance: Basic advice to support your fitness journey.
4. Ongoing Support: Regular check-ins and encouragement to keep you motivated.

Remember, everyone is unique, and your plan will be personalized to meet your individual needs and aspirations.

Personalized Plan For Your Fitness Goals => Act Now: https://forms.gle/fB9iDDQQAenWRpx76

Text Us, We Love Hearing From You:)

🎙️Today’s podcast topic, What You Say About Yourself Matters.

Add more calm and less stress.

So, grab your smoothie or cup of tea and join the conversation.

Let's Go!

Great news! I am now on the Insight Timer app. You can listen to my guided meditations here: https://insighttimer.com/itscoachkeenie
My training in Mindfulness-Based Stress Reduction practices, Alternate Therapies, Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information and exercises provided before, during, and after this meditation, membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program. Please discontinue this practice if you have unbearable pain.

PS. Practice makes progress. You didn’t get to where you are overnight...so give yourself time to grow, heal, and evolve ok?

Get Updates and Podcast Summary Notes here: https://howtoliveintime.com/episode-135

Support the show

As a certified personal trainer, I’m eager to help you achieve your fitness goals. Here’s a glimpse of what you can expect when you work with me:

What to Expect:

1. Initial Consultation: We'll discuss your fitness goals, exercise preferences, and any limitations.
2. Personalized Workout Plan: Customized routines tailored to your specific needs and goals.
3. Nutrition Guidance: Basic advice to support your fitness journey.
4. Ongoing Support: Regular check-ins and encouragement to keep you motivated.

Remember, everyone is unique, and your plan will be personalized to meet your individual needs and aspirations.

Personalized Plan For Your Fitness Goals => Act Now: https://forms.gle/fB9iDDQQAenWRpx76

Text Us, We Love Hearing From You:)

Welcome back to How to Be Fit Over 40! Today, we’re inspired by Serena Williams—one of the most iconic athletes of our time, whose journey speaks to the power of resilience, strength, and lifelong fitness.
Serena has been relentless in her pursuit of excellence and continues to inspire us all, especially those of us embracing our health goals later in life.
Let's talk about how to incorporate some of Serena's strategies to elevate our fitness journeys!
So, Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!
SMART Goals

S - Specific: Improve overall strength and flexibility.

M - Measurable: Incorporate two strength-training sessions and two stretching sessions per week.

A - Achievable: Start with bodyweight exercises and light weights to build consistency.

R - Relevant: Focus on exercises that support joint mobility and muscular endurance.

T - Time-bound: Set a four-week goal to increase flexibility and strength.

Support the show

As a certified personal trainer, I’m eager to help you achieve your fitness goals. Here’s a glimpse of what you can expect when you work with me:

What to Expect:

1. Initial Consultation: We'll discuss your fitness goals, exercise preferences, and any limitations.
2. Personalized Workout Plan: Customized routines tailored to your specific needs and goals.
3. Nutrition Guidance: Basic advice to support your fitness journey.
4. Ongoing Support: Regular check-ins and encouragement to keep you motivated.

Remember, everyone is unique, and your plan will be personalized to meet your individual needs and aspirations.

Personalized Plan For Your Fitness Goals => Act Now: https://forms.gle/fB9iDDQQAenWRpx76