February 2018 Newsletter

Time to Re-engage

     It seems to happen every year. As we approach years end attendance at the gym seems to decrease. Then New Year’s comes, everyone sets goals to start working out again, and now everyone’s at the gym. That’s great if only it stayed that way.

However, just as predictable as this is, so is the drop in attendance that usually occurs towards the end of January. Actually if you’ve made it to the end of January you’re doing better than most. Research conducted by Strava, the social network for athletes, has discovered that Friday January 12 is the fateful day when your motivation may begin to falter. By analyzing over 31.5 million global January activities, Strava was able to pinpoint the second Friday in January as “Quitters’ Day”.

Sticking to resolutions is hard and we all know there’s a lot of talk and pressure in January about getting fitter and being healthier,” So why do we give up so easily? Why do we give up so soon? The reason many people give up is because they do not have a coach helping and encouraging them. They have no one to help keep them accountable to reaching their goals.

If you believe that you may have fallen into the category of resolution quitters, all is not lost. According to their report, exercising with friends could increase your chances of being active by 22 percent. Surround yourself with people who inspire you to be more, do more, and have more.  Remember, your buddy should be a positive force in your life, not a negative one.

Another idea is to join a health club. Joining a health club can make you 46 percent more likely to remain active. When you pay for something you are more likely to use it.

Out of all the athletes recorded who set a goal in January to take part in a race later on in the year, 92 percent of them were still active 10 months later. But remember setting a goal does not guarantee success, staying accountable to reaching your goal does.

Other data suggests becoming a “morning person”. Morning people are 43 percent more consistent in their workouts. For me personally, if I don’t begin my workout shortly after arising, most of the time it doesn’t get done. If you can make your workout the first thing you do before anything else, the more likely you are to do it.

If you’ve already given up on your New Year’s resolution don’t worry, you’re not alone! Statistics show less than 10 percent of people that make resolutions are actually keeping them. Whether it’s lack of motivation, lack of resources, or we just lose interest, it’s time to make a fresh start and figure out ways to finish what we’ve started. It’s time to re-engage!

You need to begin by creating a plan that will help you achieve your goals. Break your end goal down into smaller, weekly goals so you feel like you’re working towards something immediate, and make a calendar with something to do every day that will get you closer to your desired result.

“Sometimes in life you don’t always feel like a winner, but that doesn’t mean you’re not a winner”  
~Lady Gaga
(1986 – )



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“We have all the ability to change perspective, create clarity and generate calm over any issue there is at hand – be it physical, emotional, or spiritual. Unfortunately we do not always see these wonderful abilities at our disposal”.

-Mike Fenton

“Creating Positive Change today makes for a better tomorrow”

Are you?

  • Working at a Job You Dislike?

  • Seeking to Have More Meaningful Relationships?

  • Having Difficulty Losing Weight?

  • Not Motivated to Engage in Physical Activity?

  • Living a Life That Does Not Fuel Your Passion or Feed Your Purpose?


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Soulful Inspirations
From Mike Fenton Coaching

Christian Action Plan

Behind every great success is an action plan based on SMART goal setting. The components that make up a SMART goal action plan include making sure your goals are: Specific, Measurable, Attainable, Relevant, and Time-based. But for a person of faith the acronym can take on a different meaning. Let’s take a look at what that might look like.

S – Be Specific in Prayer About What God Wants You To Be. The Bible is clear that “you” don’t set your goals, God does. God wants to define his goals for your life through Scripture, and he wants to work his plans, purposes, and promises into you one prayer at a time.

M – Make Goals With God That Are Meaningful. The world tells us to “measure” our goals, but this is very “subjective.” Make goals not for the measuring but rather for the meaning they play in God’s kingdom.

A – Recognize In Humility What Is In Your Power to Attain. Humility comes not in boldly screaming out who we are, but it’s knowing exactly whose we are. Knowing the authority of the Lord produces in us a humble soul that knows our place.

R – Is This Realistically Good for My Growth in Character and Christ-likeness? We can do a lot of good things, and miss the best things. The jewels of following Jesus are found in who we become not solely in what we do.

T – Is This God’s Avenue, Will, and Timing? Wisdom and timing are the hardest parts. We must pray that God not only teaches us the right things, but teaches us to use the lessons learned at the right time.

February reflection I will align myself and my goals with those which God has already made for me.       

You Asked:

Exercising in Cold Weather?

Properly preparing for exercising in cold weather is a must in order to avoid things such as frostbite and/or hypothermia. Protecting these things are most important:

1. Your Hands – To help keep your hands warm on cold days, wear an inner layer of thin gloves made from loosely-woven material that permits sweat to pass through. Gloves allow you to control your fingers better than mittens. If your hands feel cold while you are outside, swing your arms around rapidly from your shoulders with your elbows straight. This motion imitates a centrifuge that will drive blood toward your fingers and open up the blood vessels in your hands.

2. Your Ears – On days when temperatures drop below 32 degrees F., cover your ears with an ear band or a balaclava that covers your head and neck and has a small opening for your eyes, nose and mouth.

3. Your Toes – Avoid cotton socks because cotton holds water while wool and various synthetic fibers do not. On very cold days, wear layers of socks and perhaps use knee socks. Skaters and skiers may want to add windproof and waterproof booties that are designed to fit over their special footwear.

4. Body, Arms & Legs – Use layers of clothing because the air space between layers provides insulation from the cold. You generate a lot of heat when you exercise, so use full length zippers on your outer layers so you can adjust to your changing needs. By wearing several layers, you have the option of removing layers or unzipping the front of a jacket. The base layer should wick away sweat, so use fabrics made from wool blends, silk or synthetics. Cotton is a poor choice because it holds water. The middle layers should be breathable and provide insulation. The outer layer should be of a material that blocks wind and rain, so you can unzip it or remove it easily when you don’t need it.

Got a question?

Email me at: mike@mikefentoncoaching.com  


Schedule a FREE NO Obligation 15 Minute Personal Consultation with me today, it’s a great way to find out about health coaching (and yourself) as well as an easy cost-free way to find out what health coaching can do for you.

Healthy Recipe of the Month: Thai Basil Chicken Stir-Fry

Red bell peppers are the star vegetable in this stir-fry, a crisp counterpoint to the serrano chile heat. Use any vegetables you like, but keep it simple; one or two vegetables, plus the basil and chicken, are all you need!   

Yield: –  4servings


  • 2 tablespoons hoisin sauce
  • 1 tablespoon sugar
  • 1 tablespoon water
  • 1 tablespoon fish sauce
  • 1 tablespoon peanut oil
  • 3 garlic cloves, minced
  • 1 serrano chile, thinly sliced
  • 3 (6-ounce) skinless, boneless chicken breast halves, cut into 1/4-inch-thick strips
  • 1 1/2 cups sliced red bell pepper
  • 1 cup thinly vertically sliced onion
  • 1/2 cup fresh basil leaves, roughly chopped
  • 1 tablespoon fresh lime juice


  1. Coat a medium baking dish with nonstick spray Combine hoisin, sugar, 1 tablespoon water, and fish sauce in a bowl, stirring with a whisk until sugar dissolves.
  2. Heat a wok or large skillet over high heat. Add oil; swirl to coat. Add garlic and serrano chile; stir-fry 30 seconds or until fragrant. Add chicken; stir-fry 4 minutes. Add bell pepper and sliced onion; stir-fry 2 minutes. Add hoisin mixture; bring to a boil. Cook 30 seconds or until slightly thickened. Stir in basil and juice. Serve immediately.

Nutritional Information: (Per Serving)
Calories 250, Fat 8.4g, Cholesterol 82mg, Saturated Fat 1.6g, Protein 29g, Dietary Fiber 2g, Carbohydrates 14g

Do you have a healthy recipe you would like to share with everyone?

Send it to mike@mikefentoncoaching.com and maybe we will feature it in an upcoming newsletter.

One conversation can change a life!

Schedule a FREE NO Obligation 15 Minute Personal Consultation with me by email at: mike@mikefentoncoaching.com  

or on my website at www.mikefentoncoaching.com  

Using Root Cause Analysis I help my clients identify and release self-limiting beliefs, which enables them to envision and achieve their true potential. To live and have the life they truly deserve!

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“Creating Positive Change”

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