Heart-well Fitness

THIS MAKES IT SO MUCH EASIER... This month I’ve been talking a lot about setting the tone for a productive, fulfilling and successful year. And I’m not done yet. :)... I want to talk about your ENVIRONMENT and whether it is supporting your goals or if it’s hurting you. There are two steps to create a more supportive environment: First: Your environment should make it easier to follow through on your goals AND... Second: It should also make it harder to NOT follow through on your goals. Yes, these are two different things! I have a few examples. If you have set a goal of exercising before work, First: make it easier to follow through. Have your workout clothes, water bottle, and exercise gear ready to go and waiting for you by the door. Second: make it harder NOT to follow through. Force yourself to get out of bed by placing your phone (or whatever you use as an alarm) across the room, so you have to get up and turn it off. If your goal is to clean up your nutrition, First: Have healthier options ready to go in your pantry and fridge. Second: Don’t keep processed or junk foods in your home (or have someone else place them out of your view if you must have them at home). If you’re taking a break from TV, First: Have a replacement activity ready (reading, working out, starting a new side hustle) Second: Put the remote in a drawer so it’s out of sight/mind or even more radically, rearrange your furniture so your TV isn’t the main focal point of your living room. You get the picture. It’s like a one-two punch to help propel you forward! As we head into this weekend, think about ONE change you can make in each category so you can set up your environment for success. For more tips like this including weekly challenges and recipes, join us over at our ladies only private Facebook group Sandy Hartwell's Next Level Living Club See ya there! Make it an amazing day

TRY THIS FOR LUNCH TOMORROW... Have you ever had a chopped salad before? They are the BEST! Because everything is chopped up into tiny portions, you get deliciousness in every bite and that makes them a lunch to look forward to.... As an added bonus, because of all that chopped goodness, they require less dressing than most other salads, which is perfect if you have a body transformation goal. TIP: taking the time to really chop up those ingredients before you put them in the salad bowl pays off! Feel free to customize this salad recipe to suit your own tastes. Try adding chopped grilled chicken, chopped extra-firm tofu, or stirring in 1 cup of cooked quinoa. Greek Chopped Salad (makes 4 servings) Dressing: 3 Tbsp olive oil 1 Tbsp apple cider vinegar 1 Tbsp lemon juice 2 tsp Dijon mustard 1 tsp chopped fresh oregano tsp sea salt tsp fresh black pepper Salad: 4 oz (112 grams) roasted red peppers, chopped finely (about the same as 1 red pepper) 4 cups (170 grams) romaine lettuce, chopped 2 small cucumbers, chopped 1 cup (150 grams) grape tomatoes, halved 2 Tbsp pitted kalamata olives, chopped 1 (15-oz.) (425 grams) can salt-free cannellini beans, rinsed and drained cup (30 grams) feta or goat cheese, crumbled (optional: 8 oz. (225 grams) chopped grilled chicken, 1 cup (215 grams) chopped or shredded tofu, and/or 1 cup (185 grams) cooked quinoa) In a large salad bowl, whisk together all the dressing ingredients. Next, add all of the salad ingredients EXCEPT the feta cheese, and stir to incorporate the dressing. Top with feta and enjoy! For more recipes, weekly challenges and health tips for women, join my private Facebook Page Sandy Hartwell's Next Level Living Club. See ya there!

What's YOUR word of the year? We are two weeks into 2021 already! Now that 2021 is in full swing and the holidays are behind us That means it’s time to take ACTION and I’ve got an experiment for you to fire up that excitement for the year!... It’s to pick your WORD OF THE YEAR! Your word will set the tone for the entire year. It’s basically like your 2021 mantra. It’s your intention. Your word will help you to: Stay focused Set priorities Make decisions Reach your goals Here’s how it works. It’s simple. All you do is choose a word that resonates with you and what you aim to achieve this year, and keep it front-and-center in your mind as the year progresses. But it’s also challenging because it has to be the RIGHT word, one that you connect with emotionally AND that aligns with your life and goals. How to set your word: Some questions to ask yourself as you choose your word If you could skip ahead to a year from now, what would you like to be proud of? Then, what is ONE characteristic you’ll need to embody to get there? Who inspires you? What word would you use to describe them? What is the underlying theme of the goals you have for this year? How does the word make you FEEL? It can help to make a list of words and think about them for a day or two before choosing. Here are some ideas to get your mind going Simplify Trust Inspire Bravery Confidence Grounded Healing Adaptable Courage Stability Boldness Unconditional Love Enlightened Abundance Family Gratitude Self-Acceptance Beautiful Fit Authentic Transformation Peace Breathe Powerful Becoming After you choose your word Find ways to keep it in mind. Make it your phone screensaver, put a Post-It note on your refrigerator door and/or in your car, create a graphic featuring the word and frame it, and place it on your desk or on your bathroom wall. You can even get a Mantra band made with your word on it! www.mantraband.com What word are YOU choosing for this year? DROP IT IN THE COMMENTS BELOW

TWO IMPORTANT LESSONS FROM 2020...

UPGRADES ALL AROUND... Does this scenario sound familiar? You decide to go on a big health kick and clean up your lifestyle and that means getting rid of things.... Maybe it’s certain foods (or even food groups) or maybe it’s activities you decide to STOP doing (happy hour, TV binges, etc.). Basically, it’s all about things you have to DENY yourself! What if you flipped that script around and looked at it as UPGRADING your life instead? This little mindset trick can turn a negative outlook into a fun and positive one that helps you create habits you will stick with and actually ENJOY! Instead of denying yourself a midafternoon snack, upgrade your chips and dip into a handful of pistachios or one ounce (30 grams) of dark chocolate. Instead of cutting out all carbs like bread or pasta, upgrade to nutrient-dense options like sweet potatoes or fiber-rich pasta made with chickpea flour. Instead of trudging through your usual cardio machine workout routine, get a couple girlfriends together and share the cost of personalized training with me to have more fun and accountability and get even better results! Don’t deny yourself dessert, hit me up for some of my favorite guilt-free recipes. It’s all about finding ways to switch up what you’re doing NOW for something that actually adds value to your life and helps you move forward. Plus and this is super important If you’re simply swapping one activity for another it means that you already have a habit in place! That makes it so much easier to stick to over time. If you need help finding your own healthy upgrades, I’m here to help! Join my https://www.facebook.com/groups/NextLevelLivingClub private Facebook Group for fun weekly challenges, yummy recipes and support!

MERRY CHRISTMAS

12 DAYS OF FITMAS WORKOUT!!

IS THIS YOUR DAY 1? I have a little challenge for you that can change your day (and week!) for the better. This quote is one of my favorites...... One day, or Day One. You decide. Unknown With this topsy-turvy year, one of the many lessons has been that there’s uncertainty in life. If you’re waiting for SOMEDAY to start taking care of yourself well, that day doesn’t exist. There are seven days in the week. Someday isn’t one of them. It’s time to start making yourself a priority RIGHT NOW. Especially when it comes to your health and wellness. You DESERVE IT. This leads me to my mini-challenge for you today. What is ONE step you can take today to help you feel healthier, fitter, stronger, and more energized? It can be as simple as Going for a walk Doing some squats Making a green smoothie for breakfast Trying some pushups Meditating for 10 minutes Switching to strawberries for dessert Reaching out to a coach you trust to help you get started Now make a commitment to yourself to take that action and get it DONE. IMPERFECT ACTION > PERFECT INACTION Thinking about what you plan to do one day in the future will keep you stuck. The action you take today doesn’t have to be fancy or perfect. You don’t need a 10-point plan, the right sneakers, or supply of supplements. You just have to do SOMETHING. Are you in? Let me know what step you’re taking today! You can make today your Day 1 and jump into my 21 Day Fat Loss Program. DM me for details. Or if reaching out to a coach you trust is on your list...I’d be honored to help.

HOW TO CUT STRESS (not meditating) We all know too much stress is bad for us, right? So we do all the things to help prevent it we get enough sleep, don’t overschedule ourselves, exercise, eat right, do breathing exercises, etc. etc. etc.... And even so, sometimes we find ourselves smack in the middle of a stress overload! Especially this time of year, with all the extra activities and worries about meeting expectations. I’ve got a quick fix for you that doesn’t involve meditating. Here it is GO FOR A WALK (OR RUN) OUTSIDE. Even 5 to 10 minutes can make a real difference. It has been a stress cure for centuries! (Because it works.) I took a walk in nature and came out taller than the trees, Henry David Thoreau. You don’t have to walk in the trees to get the benefits. You can do it pretty much anywhere. And if you can’t go for an actual walk just go outside and sit for a few minutes. Here are a few reasons why this can help cut stress: It removes you from the stressful environment. (SO important!) This helps you naturally shift your energy and perspective. It helps you reconnect with the outside world. Take some time to look around at your surroundings. This can help break the loop of stressful and worried thoughts. It helps you reconnect with your body. Usually, when we’re stressed, it’s because we’re in our heads wrapped up in our thoughts. The act of walking will help your muscles loosen up, getting rid of physical tension. Plus exercise is good for your heart and overall health! I hope you can avoid the extra holiday stress over the coming weeks but if you can’t, try lacing up those walking shoes and getting outside! Why wait until 2021 to start working towards your goals!? Let’s build some momentum and get a head start. What are your goals for 2021? Drop it in the comments

TIME CRUNCH WORKOUT HERE! A couple of weeks ago I sent you an email about the many ways MOVING helps your body. It helps your body get rid of waste, rev up your immune system, improve digestion, maintain a healthy body weight, boost energy, build healthy bones and strong muscles, it’s good for your heart, and so much more!... That’s why it’s SO IMPORTANT to make time for workouts. And it takes a LOT less time than you might think. :) Want some proof? I’ve got a FANTASTIC time-crunch workout for you that covers all the bases. It’s one of my personal faves for when my schedule is jammed or I’m traveling. It’s tempting to shrug off your workout when time is tight ... but I don’t recommend that, for one simple reason. It’s so much easier to STAY on track then it is to GET BACK on track! This workout will give you a heart-pumping, muscle-strengthening workout that will leave you feeling energized. One of the reasons it’s so effective and efficient is that it alternates cardio activities with strength exercises, giving you the best of both worlds. And it’s low-impact, so it’s great for most fitness levels! TIME-CRUNCH WORKOUT Do a 5-minute warm-up (brisk walking, leg swings, arm swings, etc.) and then: 5 minutes of cardio activity (walking, jogging, running, etc.) Then do this circuit: 15 squats 10 push-ups 10 lunges each side 10 triceps dips 20 glute bridges 30 sec - 1-min plank 3-5 minutes cardio activity Repeat the circuit for a total of 15 to 25 minutes, and then cool down with light movement (such as easy walking) to bring your heart rate back to normal. Stretch. You’ll be so proud of yourself after you do this! If you’re looking for support, motivation, and more great workouts, be sure to check out my private Facebook Group, https://www.facebook.com/groups/NextLevelLivingClub

Crazy Delicious!! I hope your week is off to a great start! I’ve got an amazing recipe for you today that will make it even better. Have you checked out the edible cookie dough trend yet? Some of the recipes and mixes out there are DELICIOUS!... They also contain some questionable ingredients, a ton of hidden sugar, and many also include hard-to-find specialty items. But not the recipe I am going to share with you today! It’s fast, easy, and you might already have everything you need to make it right in your pantry. It’s also gluten-free and can easily be vegan. TIP: getting the skins off the chickpeas will make a big difference in the texture. It’s a little tedious but it’s worth it. A quick method rinse them in a colander, then spread them out on 1-2 layers of paper towels or a clean kitchen towel. Place some paper towels over them and rub them back and forth vigorously. The peels should start to come off. Rinse and repeat. PB Chocolate Chip Edible Cookie Dough Makes about 2 cups/16 servings 1 can (15.5 oz/440 grams) unsalted chickpeas, drained, rinsed, and peeled 1 cup (255 grams) peanut or nut butter 2 tbsp maple syrup or honey 1 tbsp vanilla extract 1 tsp sea salt 4 oz (115 grams) dark chocolate chips (at least 70% cacao) (OPTIONAL) 2-3 tbsp melted dark chocolate Place the first 5 ingredients in a food processor and pulse until the mixture is smooth and well-blended. If you’re using the melted chocolate, blend it in, and then stir in the chocolate chips. Taste and adjust sweetness. Scrape the batter into a jar or covered container and enjoy! (Tip: store this in the refrigerator it’s extra-yummy when it’s cold.) You could make this for yourself or your fam OR you can put them in nice glass jars with some fun ribbon and give them out as holiday gifts!

THIS PESTO GOES GOOD WITH EVERYTHING! Today I have a spicy recipe for you that’s delicious as a topper for grilled chicken, fish, burgers and it’s also great stirred into veggies, beans, and pasta! It’s proof that you can enjoy gourmet-style meals while eating a clean and healthy diet.... The bonus of eating healthy whole foods is that you feel great AFTER your meals, too instead of weighed down and blah. This recipe literally comes together in just a couple of minutes. The pepitas (pumpkin seeds) add a surprising richness to this pesto. I prefer full-fat Greek yogurt in this, but you can use low-fat if that’s what you have on-hand. You can easily adjust the heat level, too. A splash or two of sriracha will kick it up a notch, as well as including the jalapeno seeds. Spicy Pumpkin Seed Pesto Serving size: 1 tablespoon cup (40 g) hulled pumpkin seeds (pepitas) 1-2 garlic cloves 2 jalapeno peppers, quartered with seeds removed 1 cup (50 g) fresh cilantro cup (56 g) plain Greek yogurt 1 tsp lime juice Hot sauce to taste Salt and pepper, to taste Toast the pumpkin seeds in a skillet over medium heat for 2-3 minutes, stirring frequently so they don’t burn. Add them to a food processor along with the other ingredients and blend. Taste and adjust the seasonings. This keeps in the fridge for 2-3 days in an airtight container. Try it and let me know what you think!

THE BEST WORKOUT TO GET RESULTS... Have you ever noticed how invigorated you feel after you go for a walk do some yoga or even get up off the couch to tackle some chores? There are so many reasons for this feel good effect that extends far beyond the mood-boosting hormones that get released when you get some exercise.... Moving your body helps you to digest food better (and use up that fuel, too, including keeping your blood sugar in better balance). It revs up your immune system, fights stress, helps you sleep better, and builds and maintains stronger bones and muscles! And of course, it helps you maintain your weight, build confidence, and boost energy. And even though exercise can do all of this for us ... FACT: Only 1 in 3 people get the amount of recommended exercise each week! And less than 5% get 30 minutes of activity a day. But where do you start? What’s the #1 BEST workout that you can do to reach your goals? With all of the new & shiny fitness options out there and so many different opinions about what’s best and so many amazing claims ... Info overload like this can actually stop you from ever getting started in the first place. No worries! I’ve got your answer! The best workout routine for you is . cue drumroll ... The workouts you actually will DO and enjoy! So often we worry about finding the perfect plan or spend hours researching what to do. Or, we decide we will start next Monday (seriously, do you know how many times I’ve heard this?!) or wait until that pair of workout shoes we ordered finally arrives. The REAL TRUTH is that feeling better is literally 15 minutes away I’m talking about 15 minutes from right now. All it takes is a brisk walk around the neighborhood or picking up that pair of dumbbells in the closet and cranking out a few exercises. It doesn’t haven’t be complicated. You just need to make a decision and take that FIRST step. You are worth it. You’ve got ONE life. Let’s make the most of it. You deserve to see what you’re capable of. If you need someone in your corner to help you create a plan and support you along the way, I can help. This is my mission in my life and business. Did you know all of my weight loss programs include a workout series? My 21-Day Fat Loss Challenge includes 14 workouts! Learn more by clicking the link in the comments.

IMPORTANT INFORMATION ABOUT YOUR IMMUNE SYSTEM Download your FREE Quick Start to Exercise Guide here https://heartwellfitness.lpages.co/beg-ex-1020/

5-SECOND RULE REVISITED

New 5.0-star Review: "Sandy is a wonderful trainer, health and fitness coach. She is kind, thoughtful and considerate of where you are in your ability and state of mind, and body. She provides life long skills that you can take and use in your daily life. Her passion for women’s health is inspirational and so genuine. I adore Sandy and you will too! Thanks for all you do, Sandy! "

TIC-TOC... Online registration for Mind Body Transformation Solution closes in less than 2 hours

Registration closes tomorrow for Mind/Body Transformation Solution. This 7 part weight loss program is a game changer for anyone who has been a fad diet chaser, or yo-yo dieter and is looking for lasting weight loss and more energy, without restrictive diets or intimidating gyms. Learn to get healthy with the foods you like. No restrictive diets, pre-packaged food or expensive supplements AND a 30-Day Money Back Guarantee, when you follow the program!... You won't be told what to do here, but you WILL be get: - the tools you need to shed the weight so you never have to diet again - personal coaching, accountability and support to keep you on track. - workouts you can do at home with no equipment - lifetime access to the course so you don't ever have to go it alone Click the link in the comments to schedule a phone call with Sandy today. - identify your goals - where you struggle - and come up with a step by step plan to get you out of the "stay at home" habits and through the holidays feeling healthy, energized and ready for 2021!!

DO YOU THINK YOU ARE YOU WORTH IT? How many times do you avoid buying something for yourself because you’re not worth it, you don’t deserve it, or you feel like the money should be spent on ‘more important things’? In about 48 hours enrollment for my Mind & Body Transformation Solution program closes!... If you've lost and gained weight in the past you may be thinking... You're not worth it. There are much more important things to spend your money on than you. You don't trust yourself. You've said you wanted to lose weight for years but haven't taken consistent action. You're just going to fail again. There's no reason to think this time is any different. Even if you get to your goal weight, you'll just gain it all back again. History proves this one over and over. It's not really that bad. People around you have more weight than you, so maybe you should just accept yourself as you are. You're scared to show up and be accountable. You know Mind & Body Transformation Solution will push you to take action and deep down you don't want to give up all the benefits of being overweight. You're scared to succeed. What will people say this time as you begin losing weight? Oh there she goes again, why is she even bothering? Just one of these reasons can be scary enough to stop you from taking action. And I suspect you're feeling more than one of them right now. That's why I always provide a 30-DAY MONEY BACK GUARANTEE with Mind & Body Transformation Solution. You can participate in Mind & Body Transformation Solution for the first 30 days risk free. You'll get instant access to the program, our live trainings, our private Facebook group, and the weekly assignments. Start living the Next Level Living lifestyle, interacting with your fellow Next Levelers, and implementing all the tools, tips, and tricks I give you. And if you follow the program and don’t feel the value, we’ll happily refund your investment. Why am I offering this to you now? Because I'm concerned that if you don't make the decision to take 100% ownership of your health and do this now, there will be no turning back. We're coming into a time of year when most women gain an average of 5-15 pounds and if the uncertainty of the past 6 months has caused you to stress eat, you may already have gained a few extra pounds. It's not a "next year" thing. It’s not a wait until things are back to normal thing. It's not a "when it's more convenient" thing. It's not a "wait until I have more time" thing. It's a NOW thing. This program WORKS. The testimonials are REAL. You can be NEXT! You have nothing to lose except those pesky pounds. Let’s do this together! Use the scheduling link in the comments to set up a call with me. We will identify: the results you want the obstacles you face the step-by-step plan to get you there ...and if it's a good fit, we'll enroll you in Mind Body Transformation Solution

REGISTRATION IS OPEN We start Mind Body Transformation Solution on Thursday. Still not sure? No problem!... Schedule a call with me today and we'll identify the results you want, the obstacles you face and we'll come up with the most effective step by step plan to get you there. https://NextLevelLiving.as.me/ This 7-part program is a game changer for anyone who has been a fad diet chaser, a yo-yo dieter and is looking for lasting weight loss and sustainable good health.

Here's how I get 3 extra hours out of my work week and reduce daily stress...

I love seeing the daily updates from the bad a$$ women in my programs putting it into action!!

BIG ANNOUNCEMENT for women who are ready to give back the extra COVID 20 pounds... click the link in the comments to learn more about Mind Body Transformation Solution...