GetFit-LiveFit

19/12/2025

I stay connected to what my body needs.

The holiday season can make your routines disappear faster than fudge at an office party. Schedules get packed, sleep gets pushed, and suddenly meals are more grab what you can than eat what feels good.

This is where a simple pause can change everything. Before you eat, ask yourself one gentle question.

What does my body need right now
Sometimes the answer is a real meal instead of grazing.
Sometimes it is water.
Sometimes it is a few quiet breaths before diving into the buffet like it is a sport.

Staying connected to your body gives you clarity in the middle of the chaos. It helps you notice hunger and fullness instead of eating on autopilot. It keeps you grounded in habits that support your goals without taking away the fun.

Small, steady moments of connection add up, especially during a season that tries to sweep you away.

If you want help staying connected to your goals through the holiday rush, message me anytime.

Wishing you a happy and healthy holiday season!
Coach Jan Heaton

17/12/2025

I look for the good and let it lift me.

The holiday season has a way of testing our attitude. Long lines, busy calendars, extra noise, and yes… the person in front of you who is digging in their bag for the exact change like it is a treasure hunt. This is where a little attitude adjustment can save the day.

Your outlook shapes your experience. When you decide to look for the good, you start noticing the tiny moments that make the season special. A warm smile. A favorite song. A quiet morning cup of coffee.

A cheerful attitude is contagious, so let yours be the one that spreads a little light today. Find the silver lining, enjoy the small joys, and let yourself lean into the positive.

If you want support staying steady this holiday season, send me a DM.

Wishing you a happy and healthy holiday season!
Coach Jan Heaton

12/12/2025

Weekend Wrap-up: Keep Your Goals in Sight

The holiday weekends are starting to roll in, and this is the perfect time to set yourself up for success with a little planning and a lot of grace. Before you head into any gathering, pause and ask yourself two simple questions.

How do you want to feel after your holiday meals or events?
✅ Light and steady
✅ Comfortably satisfied
✅ Proud of your choices

And…
What treats do you want to enjoy on purpose, and how will you practice moderation with them?

Choosing your favorites ahead of time helps you avoid the mindless nibbling that sneaks up on you when the table is loaded and the conversations are flowing.

Give yourself a moment to visualize how you want the evening to go. A little intention can make a big difference. You can enjoy the celebration and stay connected to your goals at the same time.

Want help preparing for the holiday season with confidence and ease? Send me a DM and I will create a game plan for you.

Wishing you a happy and healthy holiday season!
Coach Jan Heaton

11/12/2025

Weekend Wrap-up: Keep Your Goals in Sight

The holiday weekends are starting to roll in, and this is the perfect time to set yourself up for success with a little planning and a lot of grace. Before you head into any gathering, pause and ask yourself two simple questions.

How do you want to feel after your holiday meals or events?

✅ Light and steady
✅ Comfortably satisfied
✅ Proud of your choices

And…
What treats do you want to enjoy on purpose, and how will you practice moderation with them?

Choosing your favorites ahead of time helps you avoid the mindless nibbling that sneaks up on you when the table is loaded and the conversations are flowing.

Give yourself a moment to visualize how you want the evening to go. A little intention can make a big difference. You can enjoy the celebration and stay connected to your goals at the same time.

Want help preparing for the holiday season with confidence and ease? Send me a DM and I will create a game plan for you.

Wishing you a happy and healthy holiday season!
Coach Jan Heaton

11/12/2025

I choose what supports me.

Pressure eating is real during the holidays. Someone is always handing you a plate, offering a refill, or insisting you have to try their famous recipe. It is sweet, generous, and can knock you off track if you are not careful.

This is where taking gentle ownership of your choices becomes powerful.

You are allowed to pause. You are allowed to say no. You are allowed to enjoy something because you truly want it, not because it is sitting in front of you or because Aunt Sally is watching you like a food referee.

Taking responsibility for your choices is freeing. It means you decide what goes on your plate and what does not. It means you enjoy your favorites without holiday pressure calling the shots. It means you stay connected to how you want to feel when the season is over.

Choose a simple goal for the holidays and let it guide your decisions with kindness.
• Gain no more than X pounds
• Maintain your current weight
• Lose a few pounds

Pick what supports you best this season.

If you need a little extra guidance with holiday food pressures, reach out. I’m here for you. Together we can keep you moving toward your holiday goals.

Wishing you a healthy and happy holiday season!
Coach Jan Heaton

09/12/2025

I make the holidays about people and memories.

The holidays can bring out all kinds of feelings about food. Suddenly every table looks like a buffet and every cousin has a famous dessert they insist you try. This is where a gentle mindshift can help.

Instead of asking what will I eat try asking how do I want to feel when this moment is over. That one little switch takes the pressure off the plate and puts the focus on what truly matters.

Look for small ways to enjoy the holiday without letting food run the show. Enjoy the conversation. Notice the laughter. Soak up the moments you want to remember. You can still enjoy your favorites, just with intention rather than autopilot holiday habits.

If you want support staying steady this holiday season, send me a DM. I will help you walk into January feeling proud and strong.

Wishing you a healthy and happy holiday season!
Coach Jan Heaton

07/12/2025

24/11/2025

There is a little quote sitting with me this week.
“A strong mindset creates strong actions.”

I love it because it reminds us that everything starts in our own head. When your thoughts are steady and hopeful, the choices that follow start to feel easier. You feel more grounded. You trust yourself a little more. And that is where confidence begins to grow.

Every small check in with yourself, every tiny healthy choice, every moment you pause before grabbing whatever is closest in the pantry counts. You are building a stronger mindset one choice at a time, and that mindset is what creates real, lasting results.

This week let’s stay close to that thought.
One small action at a time.
One gentle reminder that you are capable.
And one steady step forward.

Weekly Mantra
My strong mindset guides my strong actions.

In your corner, always.
Coach Jan Heaton

17/11/2025

Strong Looks Good on You

Let me talk to you for a minute.
If you’ve ever lost a little weight and thought, “Why am I more tired instead of feeling better,” I want you to know you are not imagining it.

Your body is smart.
When weight comes off too fast, it does not just lose fat. It starts letting go of muscle too. And that muscle is what keeps you steady, strong, and full of life.

Think about all the things your muscles help you do every day.
Walk with confidence.
Carry groceries.
Lift grandbabies.
Feel good in your clothes.
Move through your day without feeling wiped out.

This is why I always encourage slow, steady weight loss. Your strength matters. Your energy matters. You deserve results that help you feel better, not drained.

And please hear me on this.
Taking care of your muscle does not require a big plan. You can start right where you are.

Try a few chair exercises.
Do some arm circles.
Pick up light weights or water bottles.
Move a little while you watch TV.

These small moments tell your body, “I am keeping you strong on purpose.”
And your body will respond.

You are capable.
You are strong.
And you deserve a plan that supports both your weight loss and your well-being.

If you want help with that, I would love to walk beside you. My private coaching is designed for women over 50 who want a simple, gentle approach that brings results without overwhelm.

Send me a quick message. I am here for you.

To your health and happiness,
Coach Jan

14/11/2025

Our body can stand almost anything. It’s your mind that you have to convince.

I’m sharing how a simple health habit can give you the confidence boost you need to tackle even the toughest daily challenges.

We all know that healthy habits make a difference in our overall quality of life. Eating right, getting enough sleep, and moving our bodies are the basics in losing weight and living a healthy lifestyle. But can prioritizing our health help us in other areas of our life?

I feel really grateful that I have a background in health coaching because I always prioritize my health needs. It’s always been second nature to me. Interestingly, I’ve found that my workout routine continues to impact my daily life.

How? It’s pretty obvious when I think about it. When I do a workout in the morning, before I get my day started, I’m reminding myself of what I’m capable of on a daily basis.

It may sound silly, but there is something incredibly motivating about getting a brisk walk in, stretching, or holding a yoga pose for longer than I think I can, gives me a “heck yes, I can handle it!” mentality when it comes to daily challenges. If something tough comes my way, it doesn’t phase me, because I’ve already done something tough that morning during my workout.

This week, I want you to pay attention to how you approach daily challenges in your life. Do you feel overwhelmed by curveballs or unexpected obstacles? If so, what can you do to build up your self confidence? What can you do on a regular basis that will help you learn to trust yourself and believe that you can do hard things?
MorningMotivation



Share the challenges you're facing this week, and let's keep you motivated and on track together!

To your health,
Coach Jan Heaton

14/11/2025

Our body can stand almost anything. It’s your mind that you have to convince.

I’m sharing how a simple health habit can give you the confidence boost you need to tackle even the toughest daily challenges.

We all know that healthy habits make a difference in our overall quality of life. Eating right, getting enough sleep, and moving our bodies are the basics in losing weight and living a healthy lifestyle. But can prioritizing our health help us in other areas of our life?

I feel really grateful that I have a background in health coaching because I always prioritize my health needs. It’s always been second nature to me. Interestingly, I’ve found that my workout routine continues to impact my daily life.

How? It’s pretty obvious when I think about it. When I do a workout in the morning, before I get my day started, I’m reminding myself of what I’m capable of on a daily basis.

It may sound silly, but there is something incredibly motivating about getting a brisk walk in, stretching, or holding a yoga pose for longer than I think I can, gives me a “heck yes, I can handle it!” mentality when it comes to daily challenges. If something tough comes my way, it doesn’t phase me, because I’ve already done something tough that morning during my workout.

This week, I want you to pay attention to how you approach daily challenges in your life. Do you feel overwhelmed by curveballs or unexpected obstacles? If so, what can you do to build up your self confidence? What can you do on a regular basis that will help you learn to trust yourself and believe that you can do hard things?
MorningMotivation



Share the challenges you're facing this week, and let's keep you motivated and on track together!

To your health,
Coach Jan Heaton