Kat Laforet Coaching
114 - 3506 118 Avenue SE T2Z3X1 Calgary, AB, Canada

Don’t be a Busy Bragger. Exhaustion is not a status symbol. Anxiety is not a lifestyle.... Find a place where you can be calm, and be still, and be yourself and make this a priority. Turn off your phone. Let yourself think. Let your mind wander. Be aware of what’s around you. Just see how it feels. See how you are able to approach the rest of your day in a different way. It’s worth it. #BusyBragger #Exhaustion #Anxiety #FindPeace #FindCalm #BeStill #Mindset #MindsetCoach #Mindfulness

"That’s about enough of the I was so GOOD, I DESERVE that. Please don’t take this the wrong way, but are you a child? Are you being a good girl or a good boy?... I, for one, have used this on my kids many times. If you’re good, you can have ____. Hell, maybe that’s why we still use it on ourselves! But the time has come to just stop it. It’s not serving you well. It creates a loop of negative behaviour that prevents forward progress. Rather than rationalizing your behaviour, own up to the choices you are making. You are CHOOSING to have the thing you don’t DESERVE to have it." #MakeAChoice #IWasGood #IWasBad #RationalizeBehavior #OwnIt #UpToYou #Perspective #Mindset #MindsetCoach

"Not Seeing Results? This One Mistake Could Be Keeping You Stuck" - by Erin Power While I don't love the title of this article because there is NEVER just one thing the message is good. The author talks about how running on autopilot with your standard routine and your daily habits and behaviours can lead to you feeling just STUCK.... Don’t get me wrong, autopilot can be great. It takes a lot of the mental and emotional energy required out of daily tasks. Which, I’m sure you would all agree, is a major plus when we are all just trying to get by at the moment. But autopilot can also make life feel mundane, and unmotivating, and underwhelming, and unchanging. It’s easy to forget that we actually have the power to control, and the power to CHANGE, the things that keep us on autopilot eat day. Autopilot keeps your in your comfort zone. Your comfort zone is safe. It’s predictable. It’s easy. It required minimal additional energy output. The author talks about making super small changes to your daily routine in an effort to bring some of those autopilot behaviours from your subconscious to your conscious brain. I love that. Because it feels good! It can give you a little burst of dopamine a little rush of reward. Not a bad trade off for something as small as choosing to catch up on current world events online rather than mindlessly scrolling the gram when you have a free moment. Call BS on Your Excuses is the author’s other piece of advice that speaks to me. I try to live by this and coach by this. It’s not I can’t it’s I’m choosing to not make that a priority. https://loom.ly/gK13V5Y #AutoPilot #ComfortZone #BreakFreeOfYourComfortZone #ComfortZoneIsNotComfortable #Mindset #MindsetCoaching #GetOffAutoPilot #SmallChanges #NoExcuses

"This comment, or any variation, always makes me chuckle a bit. For a few reasons 1. You do not grow 20 pounds of muscle overnight (sadly). You will not go to bed looking long and lean like Barbie and wake up the next morning looking huge and jakt like Thor. You will not walk in front of the mirror and, suddenly filled with shock and dismay, cry out OH NO I got BULKY!. It just doesn’t work that way. 2. Are you worried for MY sake that I might get too bulky? Or f...or yours because you don’t think bulky is attractive or feminine? Because you can just do you, and I will go ahead and do me. 3. Perceptions change over time. Once you learn all the amazing things that your body can do and actually SEE how it can build muscle and change shape, what once you might have thought to be bulky, might now be pretty damn sweet. 4. You can have a resistance training program to build strength (to get stronger duh) and you can have a resistance training program to build muscle (to intentionally gain muscle mass). I have learned from @unleashed_perform that these are actually two different training protocols. Find a coach who knows how to program for your goals. Remember that bodybuilders train with the intention to have incredible muscle definition; marathoners train with the intention to be light and lean and have insane muscular (and cardiovascular) endurance; CrossFitters train to be fast, powerful, and agile. Your practices and perceptions precede any physiological changes you desire in your body. Just a little nugget to chew on.

Now THIS was super fun!! I got together with John from @trecfit and he shared some of his vast knowledge from all of his years working as a strength coach, personal trainer, gym owner, and competitor. There is SO much to know! And it’s incredibly interesting stuff... and so relevant to lots of different people - ... Recreational exercisers People looking to lose body fat People who are trying to improve their health and longevity People looking to add muscle Competitors and athletes All our chats are coming soon!! #KatChat #TalkAboutFitness #Fitness #FitnessInformation #FitnessMotivation #LearnAboutFitness #StrengthTraining #Cardio #Hiit #BuildMuscle #LoseBodyFat

Step up your self reflection It's easy to feel motivated to put the work in when life is good. Or when you're in that moment and you can visualize an epic outcome.... Or when you're describing the outcome to a friend or spouse and you're getting all hyped up on how AMAZING it's going to be. But how All-In are you going to feel when you are down in the shit? If you can develop a strategy for yourself so that you can progress when you ARE down in the shit, then chances are pretty good you will be able to execute that, no problem, when all is well and things are good. You might also build up some self-confidence by proving that you ARE able to execute the steps, no matter how small. Confidence drives motivation. Confidence builds pride. Pride and motivation fuel progress. It's not always about working your ass off to make the plan work. Maybe try to focus more on building a great plan so that you don't have to work your ass off quite as hard. #ThinkSmarterNotHarder #Mindset #Perspective #Focus #BuildAGreatPlan #WorkYourAssOff #MindsetCoach #Progress #Motivation #Inspire #ExecuteAPlan #GamePlan #Confidence #FuelProgress

Outcomes are important. Everyone desires specific outcomes. Lose 10 pounds, Earn a fat bonus.... Buy a cabin. Retire at 50. Compete in your sport. So go ahead and set those outcome-based goals! You need them! But, alas, they can only be a starting point in your process. Here’s why also setting process-based goals is critical to progress: Achievability - You need to feel like progress is possible in order to maintain motivation. Creating a Roadmap - If your map only shows the destination without a route to get there, that map is of no use to you. In fact, it isn’t a map at all it’s a paper with a dot on it. Setting process-based goals establishes a path for how to get to your destination. Building Confidence - Setting smaller, short-term goals gives you bite-size pieces of success as you travel towards your destination. Confidence cultivates motivation. A Basis for Evaluating Progress - Once you have created a roadmap, you can set an evaluation checkpoint to assess whether your roadmap is, in fact, moving you towards your goals. Based on that assessment, you can tweak your process-based goals as needed to improve their effectiveness. #Goals #GoalSetting #Process #Progress #TrustTheProcess #Success #Roadmap #Confidence #BuildConfidence #AchieveGoals #Mindset #MindsetCoach

If sacrifice and/or compromise is part of the game, you'd better be sure you are asking yourself the right questions to prepare yourself. I don't really think the question should be How bad do I want this thing?. Because it's easy to respond "I want that so freaking bad! I will do anything!"... except for that. Oh.. I didn’t think I was going to have to give up THAT. But here's the silver lining: just because you don't feel ready, willing, or able to give something up, that doesn't mean it's the end of the road. It just means you can go back to the drawing board and figure out what it is that's going to work for you. In my opinion, this makes you wiser, it doesn't make you a failure. #Sacrifice #Compromise #WorkTowardsGoals #WorkHard #MindsetCoach #MINDSET #KnowWhatYouWant #Focus #WantItBad #Wisdom #BeWise

This article is a super interesting read "Improving Health Behaviours in the Digital Era" The author is a graduate student from the University of Cambridge's School of Clinical Medicine.... The article discuss that, super surprisingly (read: sarcasm), there are in fact other global health concerns beyond COVID-19. He refers to them as NCDs: non-communicable diseases. "The World Health Organization has reported that 41 million people die annually as a result of heart attacks, stroke, chronic respiratory disease, diabetes, cancers, and mental disorders. That’s approximately 70% of total yearly deaths. That’s BANANAS! The author also indicates that there are major behavioural components correlated with non-communicable diseases: drug use, physical inactivity, excessive alcohol consumption, and unhealthy diets. That basically sums up the fear and death portion of the article. The rest dives into the giant strides made in health and wellness as well as future opportunities as a result of the digital era we live in. Worth the read. Because between MyFitnessPal, Nike Training Club, online zoom classes with your local gym, virtual global fitness communities like Peloton, and online customized and personal coaching , there are ample tools in the digital world that we can choose to use in order to take control of our own health. https://bit.ly/3qblYBe #ImprovingHealthBehaviors #Health #DigitalHealth #Healthy #BeHealthy #Wellness#HealthyCommunity#BeFit #EatWell #NutritionCoaching #MindsetCoaching

Your thoughts, beliefs, perceptions, expectations, stories, social interactions, strengths, weaknesses, resilience, and mindfulness ALL play a role in what happens to your body’s physical state of wellbeing. Your mental game has the potential to help you thrive through small yet significant building blocks for your mindset. It also has a potentially cascading effect if you refuse to commit time and energy to understanding how and why your mental game impacts progress forward,... You want to lose body fat (physical) - ask why (mental). You want to look good in a bikini (physical) - ask why (mental). You want to have bigger muscles (physical) - ask why (mental). You want to fit into your skinny pants (physical) - ask why (mental). Asking why isn’t about being critical of your goals. It’s about a higher level of awareness about what drives change for you. And that’s what keeps you going when you face challenges, failure, frustration, and plateaus. #MentalGame #StrongMind #Motivation #Mindset #MindsetWork #MindsetCoach #Challenges #Failure #Progress #Goals #GoalSetting

I just had to tell myself... "Don't decide to do something and then go and complain about it right after." But at least I caught myself doing it. And then I stopped myself from doing it.... #progress

If something worked for someone else, then ask questions. Get curious. Don't assume that it will automatically work for you without finding out all the information. This can lead to unrealistic expectations, disappointing outcomes, or even potential health issues.... I'm fairly certain this is how fad diets continue to grace us with their presence. One thing worked for one person in one super specific circumstance and so our culture blows it up into something that everyone should do. Sigh. Don't get me started. If you aren't sure, find somebody who can answer your questions.

You say you value health and wellness and yet you spend every afternoon in the DQ drive-through to get your Skor blizzard. So that must also mean that you value tasty and delicious treats. (Completely respectable... Zero judgment here). If this is the case, your hierarchy of values might be blocking you from achieving your goals.... If you desire change, have a closer look at how you can better align your actions and behaviours with your core values.

Imagine this... You and I...we see each other every day. One day, I say to you "Hi! What colour was the car parked next to you in the parking lot today?"... You would probably give me a weird look and say "Ummm... I don't know, and stop being weird." Then I see you the next day and I say to you "Hey! What colour was the car parked next to you today?" Again, you would reply "I don't know! And I told you to stop being weird." But the next day, you drive up, park, and glance over with intention to check out what colour the car is parked next to you because you know that stupid idiot, me, is going to ask you the same stupid question. Positivity works the same way. The more you look for opportunities to see positivity, the less your brain has to work to see it. And because you've trained your brain to see the positive first, the less likely it will be to fixate on the negative.

If something is enough of a priority for you, you will allocate time to it. See how it makes you feel to respond with "No I just didn't make that a priority." Might feel a bit gross. And uncomfortable. And awkward.... But it also might shed a bit of light on what's important to you and what's not.