Learning Opportunity

FreshFruitSugars

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.

Steps to Healthy Self Talk & Self Image

NothingIsTrulyBW

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

So. . .What Does a Coach Do. . .

SeekBalanceInYourLife

So, what does a Fitness & Wellness Coach do?

If you have been reading and following this blog, you may know that I share my own experiences to inspire others to follow a path to wellness and fitness.

As a coach, I share knowledge, help keep motivation alive, and give insight. I strive to help others attain their personal weight loss and fitness goals. I work to answer questions, and maintain a safe environment and encouraging environment for people to be successful.

I do work with Shakeology and Beachbody products. They work for me, and I’m happy to share.

In addition, I have a background as an athlete, athletic coach, fitness instructor, and personal trainer. I’ve worked with individuals with injuries and special needs. I enjoy helping people overcome their perceived limitations.

I believe that we cannot achieve weight loss and fitness goals without finding balance in our lives. It is a process, not an immediate result. For many, it is unfamiliar territory, and can be intimidating to begin this series of changes.

My goal as a coach is to inspire others to become the best they can be, through nutrition and physical activity. I help people start on this journey. I share different perspectives. I offer encouragement through the plateaus. I share successes, and offer ideas for challenges.

I have the knowledge to give this information through training, working in the fitness industry, and life experiences.

It comes to people first. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Then There Was Wildfire Smoke. . .

BeFlexibleAndEnjoyLifesUnexpectedEvents

First came the heat wave. . .then the wildfire smoke. . and a week or so disappeared.

Time is an abstract we tie our life events too. A week seems like a really long time to not workout, but it is far better to take care of your body.

Actually, our bodies need rest time to adjust to all the changes we make, whether it is weight loss, adding a exercise, or changing dietary intake. It’s easier to make changes and allow our bodies to adjust, than a continuing barrage of change. It feels better mentally too.

I make the changes, push myself hard, allow my body to rest, and come back with greater results than if I continually push myself.

I’ve had a week rest from my exercise plan, which is walking 4 to 6 miles 3 to 5 times a week. The smoke and heat made it unhealthy to continue.

What I love about taking a break like this is that I cannot wait to get back to walking. I cannot wait for the smoke to clear. My body feels ready to take on the next step in my weight loss and fitness plan.

I maintained the weight that I have lost to this point. I have lost 32 pounds since March. My self image is catching up with my body changes. I love what I see in the mirror, and am adjusting to the knowledge that I can wear a size M comfortably. I cannot even imagine what I looked like 32 pounds heavier.

My body feels rested and ready for the next 10 to 15 pounds. This makes it easier to shed the unwanted weight, and continue on this lifestyle path. I do have a plan for the last bit of weight loss and fitness changes.

Challenge for Those Who Accept. . .Look at the changes you are making in your life. Do you like them? Do you want to keep them? If you could change them, what would they look like? Think about it. . .then decide if you want the make the changes. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

 

Being Present In Your Life

ControlIsMerelyAnIllusion

Being present in the current moment is the foundation of life, and successful weight loss. Being present means being aware of the events unfolding around yourself at any point in time. It means finding the joy and happiness of being alive.

Often, weight loss seems like a daunting task, and a lot of work. It’s only one way how to perceive the process. What if it was an adventure to your true authentic self?

What if life is an adventure filled with challenges for us to overcome?

Perception of events is Everything!

I look at weight loss as an opportunity to become myself. It offers an opportunity to make lifestyle changes, and to feel better. At almost 55, I feel better than when I was 50. Age does not relegate us to a medicine cabinet full of prescription drugs and obesity.

In my 40’s, my doctor told me that I could never lose the weight, and not to worry about it. It triggered the thought “So what! I’m 40. What difference should that make in attaining my fitness and weight loss goals?”

We have a choice. We make these choices with every decision we make. It comes down to the food we put in our bodies, whether we go for a walk, or how we react to a situation. It is all part of our make-up, and how we perceive our lives.

Challenge to Those Who Accept. . .Take time to look at your attitudes towards food, physical activity, and weight loss. Decide if these attitudes contribute to your fitness and weight loss goals. If not, decide if you want to change them. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

 

Afraid of Change. . .

AllOfThePossibilities

Afraid of Change? Don’t like Change? Have difficulty with Change?

If so, know that you’re not alone. Many people are afraid of or have difficulty with change. Yet, change is the only constant in the Universe.

Think about this. . .

Our body weight changes daily. Friends come and go. Family relationships are in constant flux. We are mobile and constantly moving. Our workplace is in constant change due to the business climate.

Even our personal lives are in constant change, even if we want to deny it.

Being in the present means embracing the constant change, celebrating it, and adapting to it with a positive attitude. It is truly up to us to create the atmosphere in our own lives.

On a personal level, a lot of the changes are fueled by our personal choices, view points, and attitude. Don’t like something? Make a conscious decision to change it. It may not happen immediately, but the change will happen.

Part of the journey of weight loss or fitness is embracing change. Our bodies are going to change. Our clothing sizes are going to change. Our reflection in the mirror is going to change. Our attitudes are going to change. The people around us are going to continue to change.

Weight loss and fitness gains is about change! If you want it, expect and embrace the changes that will come your way. It will happen!

Challenge for Those Who Accept. . .Do you like change? If not, why not? How can it become easier to accept change? What would you need to do to accept changes in your life? Journal writing is a great way to explore these ideas. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Too Busy?

Listen-Hear

The easiest excuse for avoiding weight loss and fitness is “I’m too busy!”

Now, let that sink in a bit.

How can one be too busy to take care of themselves, their health, and their state of being? I think the answer is should be “I’m too afraid to face _______.”

We don’t put on the extra pounds due to being part of the present and enjoying life. The extra pounds come on because of something. It could be an injury, an illness, a health issue, a psychological issue, stress, trauma. . .I think you get the picture.

We store the energy of these “things” in our bodies. It manifests itself as extra weight, physical and/or emotional pain, our attitudes, and in other ways both seen / unseen.

The first step to “finding” the time is to make fitness and wellness a priority. When we decide something is important, we give our time freely to the activity.

There is always time for what we truly want to do. . .

Challenge for Those Who Accept. . .Is weight loss, wellness, or fitness important to you? If so, are you will willing to invest the time into yourself? Scared? Explore the reasons why through journal writing or other self-exploration activity. Find ways to overcome the fear, and become part of your life. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach