LGB-Well

01/17/2025

Chris is very creative and reliable and has a true talent when it comes to his work - highly recommend!

01/01/2025

Here are 3 of some of the most effective ways to turn good intentions into effortless routines 💫

1. Habit Stacking: Stacking a new habit onto a pre-existing habit. For instance, “Every time I brush my teeth, I will do calf raises.” 🪥

Habit stacking is effective because it leverages routines already ingrained in our daily life. In other words, it reduces decision fatigue, makes the new habit more automatic overtime due to strong neural associations, & promotes routine building in a simple, manageable way 🪴

2. Temptation Bundling: Pairing an “undesirable habit” (i.e., this may be cooking or going to the gym) that you are looking to instill with something that brings you pleasure (i.e., watching your favorite show, listening to your favorite playlist or audiobook). 🎶

For instance, one study told people they could only listen to their favorite music or audiobook when they were at the gym. After an 8-week period, these individuals were going to the gym about 50% more than those who were not using this tactic.

Here are two studies that support the benefits of temptation bundling 🤓

https://pmc.ncbi.nlm.nih.gov/articles/PMC4381662/

https://www.sciencedirect.com/science/article/pii/S074959782030385X

3. Implementation Intentions: Specific plans that link a desired behavior to a particular situation. For instance, “If it’s after dinner, then I will go for a 10 min walk” or “If I get the temptation to v**e, then I will chew gum instead.”

Using implementation intentions are effective because they remove the need for thought in key moments, can help bypass cravings or distractions by having a clear, actionable plan to follow and can help us prepare for inevitable obstacles (for instance, “If I don’t feel like working out, then I will remind myself how good I’ll feel afterwards.”) 🌞

As always, I hope you got value here 🫶🏼

Save these ideas or send them to a friend who you want to use one of these tactics with 🤍

09/13/2024

Here are a few things that have been working well, both for me and for clients, lately:

1. Getting in the habit of asking meaningful questions daily, to help shift out of “I need to go do this” mode, and into, “Here is who I am creating & so why I wanna do this” mode.
Here are some of my fav questions that help make better habits more appealing & help make this shift:

🌞 What habits does the best version of me practice everyday? Can I take just ONE of those habits and start practicing it today, in a way that is doable for me?

🌞 In what ways have I already shown myself I can be successful? How can I apply what I learned from that experience into this week?

🌞 Thinking lots about the impermanence of life, and how it begs the question, at the end of my life, what would I be bummed I didn’t try?

2. Using a habit tracker. We’ll color in each day we do what we say we are going to do 📝

Not only is it rewarding to color in the box at the end of the day, but overtime, it gets easier to do what we say we’re gonna do, as we’re reminded on a daily basis how small wins are adding up.

I like using it so much, I’m giving it away for free 😊

I recommend this for all of my “old school” people, who still like to use pen and paper, as this is a PDF that I print out and keep at my desk where I will see it everyday.

Comment “habit tracker” below and I’ll message it to you :)

07/08/2024

Calling ALL women who want to lead a healthy active lifestyle and form consistency around habits that are best for them!

Have you reserved your spot in The Small Steps Collective yet?

Registration is only open for 30 more hours and there are only TWO SPOTS LEFT!!!!

Here is the link to apply to join:

https://forms.gle/DuVPGP1C4jKoF8GV8

And here is a sneak peak of the 12-week protocol:

07/05/2024

YOUR HEALTHY LIFESTYLE NEEDS...

Accountability: For real. Research has shown that it doesn't matter who you are - every personality type benefits from accountability.

And community support: It's soo important to be surrounded by others who are working toward similar goals as us to help us be successful. But now-a-days, in this era of more and more remote interactions, we have less and less opportunity for that.
..Until you join The Small Steps Collective :)

In addition to the group support and accountability, everyone in The Collective will also receive...

- Their own personalized health plan.
- Their own habit tracker.
- Their own accountability partner.
- Every week, assistance forming and committing to just one step a week (this step can be as small or as big a step as you want it to be!).

This is probably the only time I will ever be offering this kind of support at this low of a price.

AND we kick off the group next week ...So what are you waiting for?

This one small step now is for a lifetime of consistent healthy habits to come.

By the way, it's ok if you have some vacations coming up or 12 weeks feels like a long time.

You will still get 12 weeks the value in the time you can show up. I wanted to create a container as affordable as possible while still providing immense value.

Here is the link to apply:

https://forms.gle/fnoh6sTcnEyfNwM1A

I can't wait to share this with you,

Leighanne

The Small Steps Protocol is for you if… You want to make gradual changes to your overall well-being, without changing everything all at once, to create a sustainable healthy lifestyle that works for you. AND receive support & accountability every step of the way :)

07/01/2024

When it comes to your health - tired of "starting over" on Monday?

Then the Small Steps Collective may be right for you, created to build CONSISTENCY using the power of small steps and group support.

Here is the link to learn more:

https://forms.gle/V8g43QJLjYFq1XWn8

Can't wait to see you there :)

06/27/2024

If you have ever said you "have a hard time being consistent" OR you have tried to make changes but were the ONLY one in your immediate circle actually trying to implement those changes...

This is for you my friend :)

Here is the link to learn more:

https://forms.gle/aF121TXr7CaE9JV96

06/27/2024

I am so excited to launch this one-time offer!

If you are looking to make positive, lasting changes to your well-being, this is for you.

Here is the link to learn more :)

https://forms.gle/RnTq7VGyr5NKd4Jg6

01/11/2024

Something we don’t talk about enough…

The life changing power of walking 🚶‍♀️
For real though…

It is one on the most underrated forms of exercise (often overshadowed by more intense workouts). 

But even more importantly than that, it’s one of the best ways (I believe) to get our momentum swinging in the direction we want it to go.

AND research has shown that 15 mins / day of fun exercise (we can listen to a funny pod or grab our funny friends and make them walk with us) is the equivalent of taking an anti-depressant 🤓

In a workshop this week, an insider put it so perfectly when they said, “All you have to do is stand up and put your shoes on and get out the door. The rest will follow.”

In other words, movement (even if it’s just for 10 mins) creates momentum, & momentum creates more momentum, & so on & so on 🌻

Who else starts their mornings out with a walk (no matter how busy things get 😜) or ends their day with one?

Let us know below :)

01/10/2024

Can't wait to kick this off!!

01/04/2024

Bringing Well-Being into the world.Enhance your own understanding of the many facets of well-being. I work with individuals and employers to bring well-being into their personal and professional lives, utilizing scientifically proven program design and a client-based approach. I provide companies an...

12/29/2023

I wrote something for you :)

Flexibility > Rigidity

Part of making & honoring commitments to ourself, like this one, is that it grows our self-trust.

That self trust allows us to be more flexible, or balanced (I.e, “it’s ok I didn’t work out today, I’ll move my body tomorrow” as opposed to, “I didn’t workout today like I said I would, so there goes that goal.”).

A reminder for anyone who may need it, that not hitting our goals doesn’t mean there’s “something wrong with us” or “we lack the willpower,” but instead, that we probably didn’t have a plan in place that worked for us (or a plan at all), & accountability to that plan.

Send this to someone who may need the reminder today 🤍