Luke Van Haute LLC

Embrace the struggle and discomfort on your journey; they are what make your goals worth pursuing.

Just something to keep in mind if you’re having a tough day.

Remember to invest in yourself!

I just spent 2 days in Orlando at a coaching conference with .

I was surrounded by online health and fitness coaches who have built businesses that I strive to build.

After a year of struggling to grow on my own, I realized that I needed to hire a coach that knows what they are doing. I’m happy to say that working with a coach has helped me move closer towards my business goals.

Whether you want to build a business or reach your health and wellness goals, do not underestimate the value of investing in yourself.

It will be worth your time, money, and energy!

I asked a stranger to try her shades and she gave me an extra pair 😎

Thank you for the paper shades stranger 🤝🏼

Employee health and wellness is so important for a happy workplace.

For the past 3 months, I’ve been teaching yoga to employees at the Latino Center of the Midlands.

An hour of yoga twice a month has allowed them to decompress after a busy work day. They’ve noticed that taking time to manage their stress has helped them better serve the Latino community.

Here is a picture after a restorative yoga class we did in March.

How does your job value your health and wellness?

The way you measure progress makes a huge impact on your happiness.

I used to always measure the GAP between where I was and where I wanted to be. This left me feeling dissatisfied with how far away I was from my goal.

Once I started measuring backwards it made a huge impact on my happiness.

When we measure backwards, we recognize how much we have gained since we started our journey. This allows us to enjoy each step of the journey instead of being dissatisfied with how far away we are from our goal.

So stop measuring the GAP and start measuring how much you’ve GAINED since you started working towards your goal.

Eat until you’re 80% full.

In Japan they have this phrase “Hara Hachi Bu” which means stop eating when you’re 80% full.

They usually say this before they eat meals so they can be mindful of their fullness.

You can practice this by stopping when you are no longer hungry. Satiated but not stuffed.

This is a great technique to:
Reduce caloric intake
Be easier on your digestive system
Practice mindful eating by slowing down

Try eating until 80% full this week.
Personally I think it’s easier said than done.

Sunlight exposure is essential during winter ☀️

Every winter I find myself working long days without stepping outside. The long hours indoors lead to a struggle with depression and anxiety.

Since I experience these feelings every winter, I’ve made an effort to spend more time in the sun. I’ve noticed a huge impact on my mental state after spending 10 minutes outside.

If you experience these feelings during winter, I recommend making sunlight exposure a daily habit.

Benefits of Sunlight Exposure:
1. Boost Vitamin D: Essential for mood regulation.
2. Improve sleep: Due to regulated circadian rhythms.
3. Increase serotonin levels: Promoting feelings of happiness.
4. Reduce Stress: Lowering cortisol and promoting relaxation.

Easy Steps to Start:
1. Daily Goal: Fit in sun exposure during your morning routine or lunch break.
2. Find Your Spot: A park bench, your balcony, or a sunny window.
3. Consistency is Key: Make it a part of your daily routine.

Take advantage of the nicer weather this week and spend 10 minutes in the sun. After spending time outside, notice the impact it has on your mood. 😎

Have you experienced the benefits of sunlight?

Your workouts shouldn’t be something you fear or hate.

Instead it should consist of movements that you enjoy.

This will help you be consistent and enjoy moving your body instead of resisting your workout time.

Through the Mindful Living Method, we create a training program together. This helps us make an enjoyable training plan that is geared towards your goals.

So instead of doing crazy amounts of cardio or suffering through your workouts, find a plan that you enjoy.

This will keep you coming back and make it easier to reach your goals.

This simple practice made me so much happier.

As humans, we are caught in the cycle of wanting. We are constantly thinking about the new exciting thing that will make us happy, but once we get it, we are left wanting more.

I used to be caught in this cycle (never feeling satisfied with what I had in my life).

Once I started a gratitude practice, I was able to catch myself in this cycle of wanting.

A gratitude practice helped me:
- Appreciate the things I was grateful for
- Boost my mood and overall well-being
- Change my outlook (from a state of lack to a state of content)

No matter how big or small, appreciation is appreciation. This practice can build upon itself each day to increase our happiness.

Start a gratitude practice this week
1) Write down 3 things you are grateful for in the morning

2) Send a quick note telling someone why you appreciate them

3) Pause when you say “thank you” and pinpoint what you are actually thankful for

After practicing these 3 steps, you will notice a positive shift in your life. This practice will help you leave the cycle of wanting and live in the state of content.

I’m grateful for this unique way to hold my pencil.
(Comment ✏️ below if you noticed this)

Now your turn. What are you grateful for?

This simple mistake held back my fitness progress for months.

Before I knew anything about training, my workouts consisted of random lifts that were not geared towards my goals.

I didn’t know any better. I thought, “As long as I am showing up to the gym then I will start making progress.”

Well I was wrong.

Yes I was training, but I wasn’t working out with a plan. I had goals, but my training was not helping me reach them.

After months of ZERO progress I knew I needed help. Luckily my brother Vince (a PT student at the time) created a lifting program geared towards my goals.

Once I had a set plan (that was actually goal oriented) I started to see some serious progress in my fitness.

Avoid this mistake!
Don’t waste months without a goal oriented plan!

If you aren’t seeing progress towards your fitness goals, then send me a message so we can get you on the right track.

These 2 controls will help overcome your cravings

1)Food Control
- Make sure you have healthy options you can eat

2)Non-Food Control
- Plan 3 activities to chose from when you aren’t actually hungry

Share this with someone who struggles with overcoming their cravings.

Humans were NOT meant to sit for 10+ hours a day

We live in an endless cycle.
- Wake up and get ready for work.
- Sit for 8 hours while staring at our screens.
- Leave work feeling too exhausted for movement.
- Sit and watch TV at night because we need to relax.

Most of us understand that moving our bodies will make us feel better, but we usually don’t have the energy to do so.

Since I started coaching online, I fell into the same cycle. After sitting and working on my computer all day, I somehow felt too tired to move my body.

Below are 2 strategies I use to move more daily:
1) Schedule your workouts so you don’t have the option to “figure it out later” (a common excuse I use)

2) Set a timer for 5 minutes every hour to stand up, step away from the screen, and walk around the office or house.

These 2 strategies will help you move more so you can reverse the effects of sitting all day.

Comment below your favorite type of movement!