http://vanessareidcoaching.com/

Vanessa Reid Coaching, Kenmore, WA (2025)

05/24/2025

Growth can be both visible and hidden! 🌱

Whether you're hoping to surpass a height milestone, increase lean muscle mass through strength training, or enhance mental resilience by pushing your limits, growth is unique for each individual.

What matters most are your personal goals, accountability measures, and support systems.

How do you envision your journey of growth?

05/22/2025

Exercise is a metaphor for life...

It pushes you, it challenges you, it provides growth, not only physically, but also mentally, it stretches you, and it provides great rewards. There may be setbacks along the way, but you will also see your resilience and perseverance shine through especially when you push past your limits. You will be able to track your growth and seek out new and different opportunities for growth. You will have greater focus and mindfulness for the now while being able to plan for the future. You will reap the benefits and feel the rewards of your accomplishments. You will have to plan your rest and recovery to reset, avoid burnout and maintain your overall well-being.

On the flip side, you can also be stagnant doing the same thing day in and day out. You can feel unhappy, unaccomplished, or stuck. You can take the easy way out and not challenge yourself, not find growth or opportunities.

You have these choices in life as well... Which side of the coin are you on? Do you find yourself in a rut, stuck, unhappy, and not growing? Let's chat - let's see if we can find the root cause to help change habits and behaviors so that exercise can be the part of your day that you look forward to! It doesn't have to take hours in the gym either! Let's talk!

Great article here: https://www.huffpost.com/entry/fitness-tips_b_4158470

05/20/2025

You might look at this picture and wonder what in the world it is.... Well, let me share this proud mama moment with you. My daughter (known as M Reid in the picture) set a goal at the end of her summer 2023 swim season that she would get her name on the Records board during her summer 2024 swim season as it was her last year swimming as a 14U. She not only did it, but she did it TWICE on both relays (the top representing the 200 Medley Relay and the bottom representing the 200 Freestyle Relay). While this was last year's swim records, I only just recently saw the record board and her name shining beautifully with her teammates.

Goals! She set a goal and she followed through. It took a year of hard work - she started weight training, she swam year-round part of the year on two different teams, she took time to work in some private lessons... BUT she did it! These girls worked together, held each other accountable, counted on each other, supported each other and worked hard together. They cheered HARD for each other. And they broke two records that were last set in 2004!

Why do I post this now? Well, it sort of is a great reminder for me. I made goals for each month of the year that I put together for New Years. I've gotten a little sloppy. Okay, maybe a lot sloppy. I can't even exactly remember what those goals were for the month of May - and now it's already the 20th. BUT it's okay to start anew today! I also know I recently posted about the things I've slacked on.... Here's what I've done to start to get it turned around....

- Pushed to drink more water
- Worked to ensure I'm planning a lunch
- Started being more mindful of how much protein I'm eating and stretching to hit at least 100g/day

Giving myself grace and allowing myself to hit the 'start over' button, reset, begin again... My behaviors won't change overnight, but what I can do is start to regain control and refocus my attention. Better to do so in small chunks so it's palatable!

Are you in the same boat? Do you need to give yourself grace and permission to hit the reset button? Do it! Need help? Let me know! I'll be here to cheer HARD for you!

05/17/2025

I came across a powerful reminder during my workout this week: "health before wealth."

Ralph Waldo Emerson wisely stated, “The first wealth is health.” Prioritizing good health—both mental and physical—is essential for long-term well-being.

Reflect on your happiness. Are you focusing too much on work at the expense of personal wellness and family connections? Your longevity matters!

The single most common reason my clients say they want to be healthy (lose weight, eat better, exercise, etc.) is because they want to be there for their kids/family as long as possible. They want to show their kids what being and feeling healthy looks like. They want to be able to keep up with their kids and grandkids as they age.

Let's get to work on our health now, let's not put it off! Reach out if you need help in talking through how to do this, how to create routines, how to start building your wealth of health!

05/14/2025

I heard a quote during one of my workouts this week that stuck with me and I wanted to share...

“You are free to choose, but you are not free to alter the consequences of your decisions.” ― Ezra Taft Benson

I know I'm currently a woman in her mid-40s who is struggling with the added belly weight despite my workouts, despite what I would consider fairly healthy eating and despite the self-care I treat myself to. BUT.... I realized I am still making some choices that do not support the goals I have in mind for myself.

- I'm still consuming alcohol, more than just the weekends

- I'm still not eating consistently, often times skipping lunch and healthy snacks

- I do not think I'm getting enough protein in

- I stopped tracking my weekly plant consumption; therefore, plant consumption has decreased

- I haven't been drinking enough water

- I stopped trying to go to bed at 9:30, mostly because my daughter gets home at 9:30 from some of her practices (4 times a week)

So, while I am free to choose, I am realizing that I'm choosing things that do not support where I'd like to be right now. So now I have a new choice to make since I've made myself more aware of this.... Now comes the hard part... what am I going to do about it???

05/12/2025

Mother-Daughter relationships are one of a kind. While I know all relationships have ups and downs... being a mother to two beautiful teenage girls is trying to say the least. So many ups. So many downs. But the experiences, the hard work, the love that go into them really truly helps develop strong, capable, loving, kind, generous, and helpful people. While the picture below was taken 6 years ago, I still remember it and feel it every day. Maybe they can't sit on my lap at the same time anymore - well, not really at all since they are as big or bigger than me... but I still get these hugs. I still get the cuddles. I still get to help with hair and get asked my thoughts on clothes and friendship things. These two are the loves of my life. I wouldn't trade all the ups and downs for anything... Not. A. Single. Thing.

Happy (belated) Mother's Day too all the mama's out there...

04/28/2025

Alright - so last week at my weekly physical therapy appointment (yes, I'm still going to PT weekly for my ACL and have been for nearly 5 months now)...I learned that I may not (the wording was "likely not") be able to wake surf this summer. I'M DEVASTED PEEPS! I knew I couldn't ski this past ski season. I knew I wouldn't be able to slalom ski this summer. I haven't been able to run or jump (so all my HIIT training has been stifled since last September). BUT THIS? I'm truly devastated. I thought for sure I'd be able to surf... I'll still talk with my doctor in June, but I know the PT is right. I know re-tears are most common when you feel fine.... up through a year post-surgery.

I'm still a little bit in a low about it, honestly. The healing that is going on is truly outside my control. PT is helping me build strength, work out other ligaments and tendons... all so I can get back to this point. There is nothing I can do to expedite the healing that has to happen internally for my knee....

I'll figure out what to replace it with.... at least I hope. But in the meantime, I'm going to sit with my devastation for a bit longer and will get out of the funk soon enough.

04/25/2025

Are you like me and think embarrassing your kids is part of the parenting gig? 😄

I took my girls out for happy hour a while back—beer for me, lemonades and pretzels for them. I intentionally made a mess of my hair just to capture some cringe-worthy pics!

Did onlookers stare? Absolutely! Did I care? No way! 😂 Sometimes you've got to unleash the silly side—even in public—to lighten up life with your teens!

04/22/2025

How is your April Fitness Challenge going? What is the worst part? What is the best part?

For me.... The tricep dips have been kicking my b***y! And the 2 minute plank gets me just about every day too! Sometimes I have to switch it up between forearm plank and side planks!

BEST part? I feel great afterward and have been feeling accomplished! I have only missed 2 days total (those two weekend days got away from me!)....but I've given myself grace!

How are you holding up?

04/06/2025

Working on yourself for yourself means prioritizing your personal growth and well-being.

Focus on self-improvement, practice self-care, and develop your skills to become the best version of you.

Engage in this journey because it fulfills you personally—not out of obligation or external expectations from others.

04/03/2025

Why fit in when you were born to stand out? - Dr. Seuss

Celebrate your uniqueness! Resist the pressure of societal norms and don’t let others dictate your identity. Embrace your true self, pursue your passions, and live authentically—this is where real happiness lies! Be who you were meant to be! Be who you WANT to be!

Maybe you're a mom who's lost her identity in her kids. Maybe you're a career-driven person who's lost their identity in their job. Have you lost sight of your goals, hopes and dreams?

Reach out if you're not sure how to find yourself and we can work on rediscovering who you are and who you want to be without sacrificing your desire to be a great parent, a great, drive employee... It's time to STAND OUT!

🌐 www.vanessareidcoaching.com
📨 vanessa@vanessareidcoaching.com

04/01/2025

It's Time!!! How did Day 1 go for you?

For me, it was actually a little tough. I was able to hit the pushups, a minute plank, a minute wall sit, and the 20 calf raises. I had to split up the 30 tricep dips today. But that's ok! I did it!

Vanessa Reid Coaching

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