Crystal Widmann - Fitness + Wellness, Chestnut Hill, PA (2025)

01/02/2022

⁣New year. New studio.🙌⠀
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It’s been a wild ride, my friends. There were definitely times over the past year and a half that I wasn’t sure if we’d get here or not.⠀
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But, here we are.🧡⠀
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I’m so grateful and excited. And, also, nervous and overwhelmed about diving back into owning an in-person business during a pandemic. I’m ready to take it on though because there’s nowhere l’d rather be right now.⠀
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So, cheers to new beginnings, starting over, following dreams, and 2022.🎉⠀
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09/21/2021

⁣Whew, surgery recovery has been no joke…⠀
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I’m [finally] starting to feel better, fam, and I can’t wait to get back to moving with you.⠀
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Peep my updated class schedule below (all class times are EST):⠀
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Monday - ⠀
HIITegy 30 6am⠀
Y2B Flow 45 at 7pm⠀
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Wednesday -⠀
Barre 30 6am⠀
Barre + Flow 45 at 7pm⠀
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Friday -⠀
HIIT Barre 30 at 6am⠀
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Saturday - ⠀
HIIT Barre 45 at 9:30am (online and/or outside)⠀
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See you at the barre.😘⠀
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04/10/2021

⁣WhyPower vs. WillPower⠀
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Have you ever thought that:⠀
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😩 getting to your fitness goal was hard or even unattainable?⠀
😩 you have to control everything you eat or you’ll derail all your progress?⠀
😩 the process was overwhelming and something that took a lot of time and energy?⠀

I hear you, and I get it. I used to think this way too. ⠀
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That was until I stopped relying on willpower to get me to my goals and started focusing more on something much more powerful:⠀
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➡ WHYPOWER ⬅⠀
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When you tap into your WHY, things start to feel much more aligned. ⠀
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It’s your why that’s going to keep you going even on the days when you don’t feel like it. ⠀
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It’s your why that propels you into turning short-term efforts into long-term habits. ⠀
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Are you ready to get super clear about your WHY, so you can stop the cycle of starting over and hit your health and fitness goals once and for all?⠀
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Click the link in my bio to apply for the Feel Vibrant for Life group coaching program. Applications close tomorrow at midnight!🤗
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04/07/2021

⁣How many times have you started over with health and fitness?⠀
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It’s actually pretty common and happens a lot. ⠀
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I know I’ve done it more times than I can count.🙋‍♀️⠀
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Imagine…⠀
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🎊 Your workout being a part of your day that you actually look forward to⠀
🎊 Eating healthier without giving up all the foods you love⠀
🎊 Being your own biggest cheerleader and feeling amazing in the process, even when things don’t go as planned⠀
🎊 Feeling supported every step of the way⠀
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One of the things I’ve learned (the hard way) is that...⠀
⠀..you have to lay the foundation first. ⠀
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You shouldn’t always go all in right away (even though you might want to) because full speed isn’t sustainable. ❌⠀
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In the Feel Vibrant for Life group coaching program, you’ll:⠀
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➡ Learn what health and fitness plan works for you, so you can stick to it even when life gets busy⠀
➡ Shift your focus from your setbacks and celebrate your small wins, so you stay motivated for the long-term⠀
➡ Stop relying on willpower to get you to your goals, so you can actually enjoy the process⠀
➡ Go from knowing what to do, to actually doing it consistently!⠀
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Feel Vibrant for Life is all about empowering and supporting you every step of the way 🤩⠀
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Are you ready to get super clear about what health and fitness means to you, so you never again have to question if you’re following the right plan to reach your goals?⠀
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Feel Vibrant for Life is now OPEN for enrollment! Click the link in my bio to apply--We start Monday, April 12th! 🎉⠀
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04/03/2021

⁣Do you struggle with consistency?⠀
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You may know exactly what you “should” be doing to hit your goals, but you just don’t do it...⠀
⠀..and, you aren’t sure why you don’t do it. 🤷‍♀️⠀
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So, you sign up for another new workout program or meal plan— thinking, just maybe, this will be the hidden secret that will get you to stick to it.⠀
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Then, after a few weeks, the cycle continues. 🔁⠀
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This is SO common.⠀
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How do I know? Because I’ve been there and so have so many of the women I coach. ➡⠀
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You can have the best workout and meal plan in the world, but it won’t make much of a difference if you don’t follow them.⠀
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🎉 We’re going to tap into this in more detail in the Free 3-day Spring into Healthy Habits Challenge that starts on April 6th. 🎉 ⠀
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We’ll give you actionable tips you can use to make health and fitness habits that you stick to so you can:⠀
✅ consistently show up⠀
✅ break the cycle of stopping and starting⠀
✅ build a health and fitness plan that works for YOU⠀
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Click the link in my bio to save your spot for the free challenge. 🤗⠀
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03/22/2021

⁣Do you feel like your fitness program has to be all or nothing?⠀
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When you’re first starting out with a new fitness program, it can feel disappointing when you don’t live up to your own expectations.⠀
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This fear of failure can often leave us afraid to even start because we don’t want to be disappointed again. ⠀
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I get it and I got you.⠀
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There is another way...and, it allows you to:⠀
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🌟 Eat healthier without giving up all the foods you love⠀
🌟 Make your workout a part of your day that you actually look forward to, instead of staring at the clock and praying for the time to pass⠀
🌟 become your own biggest cheerleader who celebrates the small wins, rather than putting yourself down when things don’t go as planned⠀
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In the Feel Vibrant for Life group coaching program:⠀
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👉 There isn’t a one-sized fits all approach to health and fitness. Your program doesn’t have to look a certain way.⠀
👉 Success for one person looks totally different than success for another. We celebrate it ALL.⠀
👉 You don’t have to commit to an unmanageable plan. We’re here to help you create sustainable habits. ⠀
👉 You will start eating healthier, moving more, and feel absolutely amazing in the process⠀⠀
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⬆ Click the link in my bio to get on the WAITLIST for the next round of Feel Vibrant for Life. Early access (with epic discounts and bonuses🎉) opens tomorrow for the waitlist ONLY!⠀
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03/15/2021

⁣Want to know the secret to hitting your health and fitness goals?⠀
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📌 Save and share for the next time you don’t feel like your plan is “good enough” to hit your goals.⠀
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➡ SHOW UP CONSISTENTLY ⬅⠀
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It’s easy to get caught in the trap of hopping from one workout program to the next and one eating plan to the next as you search for that “magic pill” that is going to get you to your goals faster.⠀
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There is a much easier way…⠀
⠀...and it doesn’t include super strenuous workouts or eating foods you don’t like.🙌⠀
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The truth is progress takes time and patience.⠀
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The 🔑 is finding something you ENJOY because that means you’re much more likely to continue showing up (even when you don’t feel like it).⠀
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03/11/2021

Outcome goals vs. Behavior Goals…

Usually the first thing you think about when getting started with health and fitness is YOUR goal.

What is it you want to achieve through this plan?

It seems like an easy enough question...
..but, it’s this goal, and how you perceive it, that can often determine your success or failure with your plan.

An outcome goal usually looks something like: “I want to fit in a size ❌ pants” or “I want to bench ❌ amount of weight”.

The issues with focusing on an outcome is:
😖 They may be too far in the future to keep us motivated in the day to day
😖 We can’t control our outcome
😖 We can start to feel guilty and give up when we don’t hit them fast enough

I spent years 🙋‍♀️ focusing on outcomes, and beating myself up when I didn’t live up to my own expectations.

So, you may be wondering, what’s more effective?

🎉 Setting a behavior goal.

A behavior goal is a daily (or weekly) action you can take that will set you up to hit an outcome, but it isn’t focused on the outcome.

It’s focused on the daily habit...the action.

It usually looks something like: “workout 4 days this week at varying intensity levels for 20 minutes each day” or “eat until I’m satisfied at each meal this week”.

Behavior goals set you up for quick wins and short-term success.

Those small wins fuel your motivation and keep going for long-term.

Double tap if you’re ready to reframe those outcome goals into behavior goals.🙌

03/01/2021

⁣Want to know the secrets to sticking with your health and fitness plan?⠀
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➡ Make it fit your schedule, not the other way around. ⬅⠀
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Let me explain…⠀
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It’s common when we’re first starting out to feel like we want to overhaul our entire life right away. ⠀
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Been there. Many times. 🙋‍♀️ ⠀
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But, the truth is, we’re all super busy and have lots of competing priorities - Every. Single. Day. ⠀
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When we try to add an hour of exercise and meal prep time into the mix, it can be overwhelming (to say the least). ⠀
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It can actually feel totally unmanageable and leave us questioning if we can even make it all work. 😩⠀
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This is a reminder that your workout doesn’t always have to be an hour to be effective.⠀
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Some days you’ll have time for an hour class, and other days it’s a 10 minute walk around the block.⠀
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Both are a win. 🙌⠀
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Making time for health and fitness doesn’t mean you have to rearrange your whole life.⠀
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DM me if you want to chat more about making a plan that fits YOUR life (and feel good about it).⠀
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02/23/2021

⁣Ready to reconnect with your postpartum body...⠀
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But, you aren’t completely sure what to do?⠀
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I’m here to help.⠀
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🔗 Click the link in my bio to join the 🆓 Postnatal Fitness from the Inside Out masterclass this Thursday, February 25th at 8pm EST. It’ll be recorded if you can’t make it live.⠀
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It’s time to stop having unrealistic expectations of what will happen to our bodies after giving birth.⠀
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Our body does not just “bounce back” to what it was like before pregnancy.❌⠀
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And, it’s not supposed to.⠀
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After all, you just birthed another human.⠀
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But, that doesn’t mean you can’t be strong.⠀
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Postnatal Fitness starts from reestablishing that connection with your body from the inside out.⠀
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It’s about celebrating all our body has done and all it can do in the future.🎉 ⠀
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It’s about taking your time and building a strong foundation.⠀
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I hope this masterclass teaches you how to get started on the path to “bouncing forward” rather than trying to go backwards.🔄⠀
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Click the link in my bio to join the free class.⠀
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02/21/2021

⁣Confessions of a recovering perfectionist…⠀
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There was a time when I thought if I just followed all the “rules” exactly as they were prescribed to me that I’d hit all my fitness goals.⠀
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The problem was it was totally unrealistic to think I could be perfect and super motivated all the time.⠀
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And, the fact that I wasn’t, would send me into a downward spiral🌪️ of negative self-talk (and downright self-hate) that was really hard to come back from.⠀
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My inner critic would say all kinds of hateful things to me like:⠀
😩 “You must not want it bad enough”⠀
😩 “If only you’d just try harder”⠀
😩 “Why do you even bother”⠀
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Truth is, none of these thoughts were ever helpful... ⠀
⠀..in fact, they were the opposite. ⠀
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It took me a really long time (longer than I even like to admit) to figure out what I really needed to push me forward.⠀
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My goal is to shorten that learning curve for you so you can start hitting your fitness goals while feeling amazing in the process.⠀
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Click the link in my bio if you want more tools to help you silence your inner critic for good.🎉⠀
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02/11/2021

⁣Do you feel totally out of touch with your postpartum body?⠀
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The free online Postnatal Fitness from the Inside Out masterclass is for all of us birthing parents who want to reconnect with our core and start feeling ‘at home’ in our body again.⠀
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My first thought about myself postpartum--and, if I’m being honest, I felt guilty even thinking about myself at all during that time--was, why didn’t anyone tell me I’d feel this way in my body?⠀
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I knew what to expect every step of the way through the prenatal process. But as soon as I wasn’t pregnant anymore, I felt like I had no idea what to expect from my own body.⠀
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Honestly, I wasn’t sure if I even felt like myself anymore.⠀
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I knew my body was different. ⠀
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I knew I was different.⠀
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I knew I was supposed to be enjoying this new phase of life, but it was f-ing hard.⠀
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Every time I talked about how I felt in my body and mind or how this process was affecting me, I would feel an overwhelming sense of guilt.⠀
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The process of becoming a mother thoroughly changed me from the inside out.⠀
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It’s why I created my core restore programs.⠀
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The Free Postnatal Fitness from the Inside Out Masterclass will help you: ⠀
👉 find connection with your core again⠀
👉 learn ways to help repair diastasis recti⠀
👉 understand how to use your core in everyday movements⠀
👉 create a strong foundation for any other form of fitness⠀
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Click the link in my bio to join the class! 🔗⠀
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02/09/2021

⁣Do you ever feel like you know WHAT to do, but you’re not sure WHY you don’t do it?⠀
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You aren’t alone, my friend.⠀
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Most of us have a pretty good idea of what we need to do to hit our health and fitness goals.⠀
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This is often why we’re stuck in the endless cycle of planning to restart again next Monday or next month, or in the new year.🎢 ⠀
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It’s often why we beat ourselves up and let our inner critic run wild when we fail to live up to our own expectations. ⠀
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It’s why we give up before we hit our goal. ⠀
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➡ We often think we have to be perfect and do everything a certain way or we might as well not do anything at all. ⬅ 😩⠀
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But, it doesn’t have to be this way. ⠀
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👉You can break the cycle of stopping and restarting. ⠀
👉You can be more consistent. ⠀
👉You can hit your health and fitness goals. ⠀
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The first step >> LET GO OF PERFECT.⠀
Perfect doesn’t exist and if you keep chasing it, you’re going to continue this cycle of all-or-nothing for a really long time. ⠀
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Instead, focus on small, consistent efforts that you can do every single day.⠀
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Double tap if you’re over chasing perfection.🙌⠀
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02/03/2021

⁣Want to know the secret to fitness motivation?⠀
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If you wait until you’re motivated to workout, you might be waiting a really looong time…⠀
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When you’re first getting started on your fitness journey, you feel super motivated to show up. ⠀
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✨ You’re excited.⠀
✨ It’s new.⠀
✨ You’re focused.⠀
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Then, after a few weeks, the excitement and newness wears off.⠀
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This is when many folks quit.⠀
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I get it. It can be easy to get discouraged when you don’t feel like getting up off the couch anymore.⠀
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Buttt, if you want to make fitness a habit you actually stick to for good, this is the exact time you need to get up off the couch.⠀
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We tend to think the folks around us who workout all the time (or do anything consistently) are super motivated. ⠀
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The truth is they aren’t…⠀
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They’ve learned one simple thing that keeps them going.👇⠀
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🚨 ACTION COMES BEFORE MOTIVATION🚨⠀
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That’s right. ⠀
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Lack of motivation doesn’t mean it’s time to give up….⠀
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….it means if fitness is really something you want to include in your life, it’s time to take action anyway.⠀
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Just get up, and commit to 5 minutes. And, remember, you can always stop after those 5 minutes if you really want to.⠀
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Most times, you aren’t going to quit after those 5 minutes. You just needed to get started.⠀
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Double tap if you’re taking action on your goal today.🙌⠀
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02/01/2021

⁣Do you hate exercise? 🤔⠀
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Oftentimes, when you say you hate exercise, it actually means you hate that specific activity or the idea you have in your mind of what exercise is...⠀
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Our bodies were meant to move. ⠀
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We weren’t meant to sit still all day long. ⠀
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Just observe some kiddos for a few hours and you’ll see what I mean.⠀
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They barely sit down.⠀
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They’re constantly running, jumping, and moving their body all around. 🤸‍♀️⠀
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Buttt, tell that same kiddo that they have to walk on a treadmill for 30 minutes, and they’ll probably tell you it’s boring.😣⠀
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Exercise doesn’t have to be an organized activity that we engage in for a predetermined amount of time. (i.e. walk on the treadmill for 30 minutes).⠀
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Exercise can be anything that makes you feel good and gets your body moving.⠀
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➡ Dance around your living room⠀
➡ Jump on a trampoline⠀
➡ Ride your bike⠀
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Moving your body should be enjoyable, not a chore or something you have to do.⠀
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Start by making it fun and you can slowly build from there. ⠀
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DM me if you want to chat about ways to make movement more fun. 👯‍♀️⠀
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01/14/2021

⁣The path of least resistance…⠀
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It’s usually familiar. ⠀
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You know what to expect.⠀
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You won’t be disappointed if you continue doing what you’ve always done...right?⠀
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I get it. ⠀
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Change is hard, and the chance of not succeeding can be overwhelming.😰⠀
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Butttt, the truth is the best way to ensure you’ll never get where you want to go is to stay inside your comfort zone.⠀
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When you take the risk on yourself and your growth, you have the opportunity to turn your dreams into your reality. ⬇⠀
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Feel Vibrant for Life is an 8-week group health + fitness coaching experience that will help you overcome all-or-nothing thinking so you can:⠀
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👉 Silence your inner critic once and start being your own biggest cheerleader⠀
👉 Look forward to working out, instead of feeling miserable and dreading your next workout⠀
👉 Enjoy your favorite foods without condemning your lack of willpower⠀
👉 Go from knowing what to do, to actually doing it…consistently!⠀
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In Feel Vibrant for Life, we’ll support you every step of the way. ⠀
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You’ll learn to celebrate the small wins so everyday you wake up with the confidence that turns setbacks into the stepping stones that propel you forward, instead of holding you back.⠀
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Click the link in my bio for more info and to join Feel Vibrant for Life. Enrollment is open now until Sunday—We start January 18th! 🎉⠀
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01/11/2021

⁣Save and share for the next time you don’t feel like showing up to your workout…📌⠀
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Showing up is hard…⠀
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You had the best of intentions when you planned your workouts for the week. ⠀
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You’ve heard that scheduling them ahead of time can help you make time to actually do them.📅⠀
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So, you did that.⠀
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You planned the entire week. You’re gonna do it this time.⠀
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Buttt, when the time comes to actually do it…you don’t feel like it anymore.😒 ⠀
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It actually seems much more inviting to just stay where you are and not move.⠀
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You can do everything to set yourself up for success, but, it can still be super hard to show up when the time actually comes for you to act on your plan. ⠀
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So, what can you do about it?⠀
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✅ Commit to 5 minutes ➡ just to the warm-up. If you still don’t feel like working out anymore, then you can stop.⠀
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✅ Positive affirmations ➡ create one about your health and fitness plan when you’re feeling good about it (maybe when you schedule those workouts😉). ⠀
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✅ Write down your wins ➡ on those days when you successfully get your workout in, and you feel amazing for it - take a few minutes to write down or record how you feel. ⠀
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Anddd, sometimes, the best thing you can do is find someone else you can be accountable to other than yourself.🤗⠀
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01/06/2021

⁣Calling all perfectionists! 📢 ⠀
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We’re impatient…⠀
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We want to have achieved our goals yesterday.🙋‍♀️⠀
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Amiright?! ⠀
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Butttt, when things don’t happen as fast as we’d like to OR if there’s a dreaded setback, we often give up.⠀
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We throw in the towel.⠀
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We talk ourselves out of our goal by saying things like 👉 “it probably just wasn’t meant for me anyway”, “there’s no way I’ll ever get there”, “ugghhh, I’m such a failure.”⠀
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It can be really easy to get so focused on the outcome, that we miss all the small wins we’ve gotten along the way. ⠀
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These small wins are WHERE IT’S AT. ⠀
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Without these small changes, you’ll never hit that big goal. ⠀
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Committing to a 1% improvement every single day is what turns an action into an outcome.🙌⠀
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Andddd, how do we keep ourselves committed to these 1% improvements? How do we turn those small behaviors into the outcomes that we want?⠀
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In order to get from where you are to where you want to be, you’ve got to start making it a habit.⠀
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Our brain is wired to work on auto-pilot so the easier you make it for yourself (1% at a time), the more likely it’s going to stick.💡⠀
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This is what we’re digging into on Day 4 of the Free 5-day Self-Sabotage Detox that starts on January 11th.⠀
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Are you ready to dive deeper into how to make small changes that are going to add up to big results?⠀
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Click the link in my bio to save your spot for the Free 5-day Self-Sabotage Detox and you’ll learn how to start turning actions into habits in no time.🎉⠀
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Crystal Widmann - Fitness + Wellness