Changes. . .

AllOfThePossibilities

Life sometimes happens, and it can be messy! Life decided to change my direction with a sudden jolt of changes. . .

First, I’ve left Beachbody for a number of reasons I (that I will not go into here). I am still on my path of health, fitness, and healthy weight loss / maintenance.

Second, my focus is more on my freelance writing and photography, and I’m working on expanding my client base. Yeah!

Third, I intend to continue with this blog on a regular bases.

The biggest message life is handing me right now is simply change is the only constant in our world. It’s time to embrace it, and move forward.

Wellness for All. . .Karen

 

Self Love Needed

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Ever look into the mirror, and wonder what could have been?

Ever wish “things” were different?

Ever wonder why you cannot find happiness?

I use to. I struggled daily with the idea that there was something wrong with me. Why do all the “good” things happen for other people? What is wrong with me? Why doesn’t that person like me?

Ooooops!

What we are really asking is why don’t I love myself enough to allow happiness into my life? How do I find this self love, and self esteem?

In truth, there is nothing wrong with us. We are created perfectly, and have the task of finding our authentic self. What is needed to change is our perspectives of ourselves.

The best exercise I found was looking into the mirror, and simply saying “I like myself” to my reflection. I did this daily. . .sometimes more than once. It helped shift my perspective of myself (which had been colored by the people around me).

Want to change? It’s easy. Decide to do it!

Wellness for All. . .Karen

Fitness & Wellness Coach

Learning Opportunity

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Wanting to lose weight in the New Year? This class will give you a jump-start to successful weight reduction. This no-nonsense class offers tips, techniques, and encouragement to attain your goals. Please share with others. . .Life is Good! 

BTW, I’ve lost 35 pounds in 2017, and maintained the weight loss. The hardest part of losing weight is attaining goals, then keeping the weight off. We will be addressing these issues in this class. I look forward to seeing you and your friends there. . . 

Achieving Fitness & Weight Loss Goals

Saturday, January 13, 2018 at 9 am to 12 pm

How does your relationship with yourself and with food affect your fitness and weight goals? How are your habits helping or hurting you? Whether your body changes are the result of an injury or learned habits, you can learn to overcome them through small lifestyle changes and a focus on the end results. We’ll cover techniques and skills to define realistic goals and to achieve those goals, you’ll get worksheets to help with the process, and you’ll learn techniques to change your lifestyle and maintain fitness and weight loss.

Weight loss is not about counting calories! It’s about knowing when your body is really hungry and knowing when to stop eating. You’ll learn how to eat, what to eat, and how much to eat.

Instructor is a former athlete, competitive swimming coach and ACSM fitness instructor

Register here.

Food Strategies for the Holidays

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The holidays are filled with amazing foods, especially fudge, cookies, pies, and large meals. Traditionally, it is the time to feast and celebrate. It can cause us to gain unwanted weight, and causes food-related stress.

It’s not fun watching everyone eat, and feel like you cannot participate in the “celebration.” I think we tend to focus on what we cannot do, instead of realizing we are making a choice. We choose not to eat certain foods, because _________. Each of us will have different reasons for not eating the high-sugar, high-calorie foods of the Holiday season.

I love home-made fudge! I choose not to eat a lot of it, because it contributes to water-retention and swelling in my joints. I make the choice to feel better, instead of indulging and hurting for a week or two. Each of us has different reasons for not wanting to eat certain foods. We need to realize and honor ourselves, over the peer pressure of other people or holiday memories.

I believe that we need to re-define what it means to celebrate the holidays. Does it really mean to eat so much food we feel sick? Or, is it a time to re-connect with family and friends? What role does food play in these events? Does it really need to be a high-calorie feast, or can it be a healthier alternative?

It’s easy to follow the same old path that we grew up knowing. It can be challenging to create new traditions. I think the Thanksgiving turkey is ingrained into our societal culture. When we think of Thanksgiving, we think about the large turkey dinner with all the fixings. What would happen if we chose another meal option?

Our culture dictates that certain foods go with specific holidays. We blindly follow this rule, without questioning its relevance in our lives. Do we really need the huge turkey feast? Or, can we chose other options and still celebrate the holiday?

Just a little food for thought. . .

Blessings for a fun-filled safe Thanksgiving. . .

Wellness for All. . .Karen

Fitness & Wellness Coash

Holiday Stressors & Food!

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We’re coming into the holidays, and often becomes the most stressful time of the year! There is all the “things” to complete, decorations to put into place, shopping, parties, family gatherings, and the holiday food. Sometimes, I think we cram a year of “everything” into the month of December!

How can 1 person orchestrate and accomplish all this in 1 month (on top of their normal schedule)? It’s no wonder that people gain weight during the holidays!

Is it possible to enjoy all the festivities, and maintain / lose weight during this time? YES!

Here are a couple ideas to consider, to ease the holiday stress and bring more joy into the season.

First, it’s not about material items. “Life is about the journey, not the destination.” We place undue expectations on ourselves to be the “perfect” hostess, mother/father, or ___________. Perfection is truly a culmination of imperfect events that are perceived through our collective experiences. It’s really about doing / being the best we can. The holiday season tends to bring up memories (good or bad), while we strive to achieve impossible goals for others. Remember, we are one human being, and capable of a limited amount of “things” we can accomplish in a short period of time (aka the Holiday season).

Second, people love you for you, not for what you can do for them. Love isn’t conditional! Love is accepting, forgiving, and compassionate. The Holiday season is richer with these ideals, instead of the mass consumerism that begins with huge crowds on Black Friday. There is greater value in life experiences, instead of one more toy, piece of jewelry, or tool under the Christmas tree. It is nice to give gifts to those we love and care about. It’s just not the only thing that matters. Relationships are more important that “things.”

Feeling stressed and overwhelmed with the season? Try closing your eyes, taking a few deep breathes, and repeating a mantra that helps you calm down.

Life is Good!

Wellness for All. . .Karen

Fitness & Wellness Coach

Changing Perspectives

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I’ve taken a break from weight loss, and worked to maintain a healthier body weight. My original goal was to be 160 pounds, and I reached 155. My mind kept focusing on the 160, and I actually put the 5 pounds back onto my body. It comes down to the power of the mind.

So, I struggled, not realizing that I had not given my mind a new goal to accomplish. Now, I’ve changed how I’m thinking about weight loss, and how to make it permanent. When we change one aspect of ourselves, we need to allow or give permission to other aspects to change or embrace the change.

Body image plays a huge role in the idea of permanent weight loss. Our mind strives to maintain our body image. When we look in the mirror, we see ourselves. Losing weight changes the visual cues. We need to change how we view ourselves.

Challenge to Those Who Accept. . .Look in the mirror, and study what you see. Does the reflection reflect your own views about yourself? If not, what are the differences? And, do you want to change?

Wellness for All. . .Karen

Fitness & Wellness Coach

What’s in a Number?

WeAreOnlyLimited

What’s in a Number? Weight is a number. Body measurements are numbers. Calories are counted in numbers. Exercise is tracked in numbers. Time is recorded in numbers.

Our minds grasp numbers, and hang onto them. It takes time for those numbers in our head to change to current information.

I’ve been quiet for a while, because I’m struggling with numbers. My mind struggles to comprehend my current weight. It keeps trying to change the number.

I’ve accomplished reaching the 150’s, yet my mind keeps translating it as the 160’s. This change for me is harder than losing weight!

Why is this important?

It’s important, because we cannot keep the weight loss without thinking the correct weight. In other words, if we cannot believe or accept our new weight, we cannot maintain that weight. Our thoughts are powerful, affects our self image, and controls the changes in our lives. What we think, we are.

I decided to stay in the 150’s to allow my thoughts to catch up with my newly emerging body image. My thoughts need to reflect my actual weight and fitness levels. It’s one of the most important keys to maintaining weight loss.

More later. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Time for Self Care

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Self care is healing to the self. It is the moments in our busy lives we stop and honor ourselves. We momentarily let go of the budget, family issues, work challenges, and focus on quieting the inner self. We invest in our own well-being.

What does this mean?

We are taking time to work on ourselves. It is the time where we can find clarity in our thoughts and emotions. It is like a mini-spa moment in our daily life.

What is self care?

It is different for each person. It could be a long walk, or a journal entry. It could be a personal ritual to find inner peace, like meditation or yoga.

What does self care effect?

Self care changes the way we feel about ourselves. It allows us moments of being ourselves. It heals our spiritual / soul (energy field) wounds. This is a portion of the “spirit” in Mind + Body + Spirit = Fitness.

Challenge for Those Who Accept. . .What self care practices are currently in your life?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Steps to Healthy Self Talk & Self Image

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Steps to Change Self Talk & Self Image. . .

  1. Listen to Your Words
    What words do you regularly use? Are they positive or negative or angry or happy? These words define how we communicate with ourselves and others. Our choice of words reflect our feels, emotional development, and insecurities.
  2. Listen to Your Feelings
    After speaking or experiencing an event, how did it make you feel? As human beings, we are emotional beings. Often, we try to turn off our emotions. These unspoken emotions need to go somewhere, so they manifest themselves as extra weight, cluttered homes, or illness.
  3. Keep a Journal
    A journal helps clarify what we are thinking and feeling. It is a private space that allows us to express our deepest fears or happiness. This is a tool that is beneficial through the freedom of expressing one’s self.
  4. Exercise
    Exercise helps burn off extra energy, clarify thoughts, and improve mental focus. It’s also a useful tool to lose extra weight. Exercise is merely taking time to physically move the body in a way that increases heart rate or strengthens muscles.
  5. Forgive Yourself and Others
    Forgiveness allows us to move on with our lives. We forgive for ourselves, not for the other person. Without forgiving, the other person’s transgressions continue to control our thoughts and actions until the day we choose to forgive.

Challenge for Those Who Accept. . .Follow the steps listed above for a month. Keep track of the changes in your life through the process. Leave comments on your progress.

To Wellness for All. . .Karen

Fitness & Wellness Coach

The Power of Solar Eclipse in Our Lives

This is just a brief note. I’m currently experiencing the solar eclipse today. The gravitational pull of the sun, moon, and planets will affect our energy today.

For me, it’s the beginning of a new chapter in my life. It works because I set this goal in my mind, I’m experiencing / feeling the shifting energy, and I believe that it is happening.

I hope your day is filled with blessings, and positive new beginnings.

To Wellness for All. . .Karen

Fitness & Wellness Coach

What’s on Your Mind?

BeFlexibleAndEnjoyLifesUnexpectedEvents

So, what’s on your mind?

I woke up realizing that my whole life was being colored by a handful of thoughts. Those thoughts were given to me by my mother. I woke up thinking about all the times she accused me of lying, stealing, and being ungrateful.

WOW!

This theme appears over and over in my life. I always feel like I don’t fit in. How can I be good enough if I’m such a “bad” person?

The unhappiness contributed to my weight gain, and social isolation.

It’s affected my business, relationships, and health.

The interesting thing is that I live in Gratitude, give to others in need, and am honest. I always have been. I think that my mom didn’t understand the idea of abundance. She grew up without, and carried it into her adult life.

I’m not sure when the first instance of this line of thought was introduced to me, but it has had a lasting impact on my life. Words are powerful! Their impact can last a lifetime.

When we talk about our self-talk, it is important to understand that those words my not have come from your authentic self. They may be the words of a parent, family member, teacher, or other person who is or passed through your life.

As an adult, it is time to decide if those words suit your lifestyle, dreams, or goals. If not, then it’s your responsibility to make the change.

It took me years to like myself. I spent each day looking into the mirror, and saying “I like myself.” It was really hard to do in the beginning. The result is that I now like myself. I feel better emotionally, and know that I’m not the person that my mother thought I was.

I freely practice gratitude. My teenage son says please and thank you, and means it. My life partner is coming back to gratitude. Self worth is linked to gratitude. It takes little energy to say thank you, especially for the little things.

Challenge for Those Who Accept. . .Listen to your self-talk. Does it reflect who you are? Does it hurt you? Does it make you feel good or bad about yourself? Do you want to change it?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Mind + Body + Spirit

SelfEsteemComesFromWithin

Mind + Body + Spirit = Fitness

What does this really mean?

We are more than a physical body. Our logic may deem that losing weight is solely associated with the physical body. The physical body reflects the physical aspects of too much weight. It harbors painful joints, illness, or chronic sleep issues.

If you think about it, what are the reasons the extra weight crept on, and you were unable to stop it from happening?

Our minds think thoughts all the time. The mind doesn’t shut down, unless we allow it to be quiet. To reach this “quiet” state, we can meditate, drink a glass of wine, or exercise. The question becomes, do the thoughts stop, slow down, become clear, or continue uninterrupted?

What are these thoughts say about ourselves, our family, our situation, someone else. . .

Do these thoughts sound like our parents? Our partners/spouses? Our friends? Our children? Our self?

These thoughts are an integral part of whether we will be successful in losing excessive weight. Our self-talk reflects our feelings about our self, and only our self. It can be our private “hell” or moral support.

The spirit portion isn’t necessarily clear cut as the body or the mind. It is something less physically tangible. Part of it is the energy flow through the physical body, mind, and energy field surrounding the body. It is the soul essence. It is that part that is activated when following “your heart” or dreams.

Each of these 3 pieces influence our physical presence in the world. Each is equally important to address, when making life changes. Losing weight is a major life change. It takes courage, strength, and determination. It is one of the most important choices we can make, and it’s solely for ourselves.

Our self esteem is derived from a balance of these 3 pieces in our being. I’ll be talking further on each piece in upcoming blog entries.

Challenge to Those Who Accept. . .Take an inventory of these 3 pieces of your being. Try to be unbiased in your assessments. Think about what is working, and what may need to change. More later. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach