The Secret to My Weight Loss


I’ve been asked the secret to my weight loss.

I think it begins with the idea that it’s a Mind + Body + Spirit = Fitness equation.

I believe that I can and will lose the weight. There is no obstacle that will get in my way! No excuse that can stop me! No person that can wield influence over the outcome outside myself. It is a blind, unyielding belief that this is happening, and happening now!

It comes down to pure determination and extreme focus. It is the most important thing in my life right now. This is something I cannot put off until tomorrow or the next day. If I do, it will never happen.

I say thank you for all my weight loss gains, for the great food I put into my body, and simply being alive for another day. It doesn’t matter if the scale says 2 pounds heavier than the previous. It is merely an indicator to my progress, and anything less than what I started out weighing is progress!

Our body will naturally fluctuate in weight. It is natural. It will plateau at specific weights. All this means is that the body is adjusting to the weight changes. This is an important part of weight loss. It should be expected, not dreaded. I’ve reached plateaus several times in this journey. I just keep believing and saying thank you!

My family understands. They want me to be healthy and happy. They are supportive in this decision. They are even willing to change their dietary intake (types of foods). They are feeling better too.

Challenge to Those Who Accept. . .Examine your attitude towards your weight loss. decide if it suits your goals, and if you want to change them. Decide if you would like to join me on my next weight loss adventure online in July. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach


Change Self-Image


One of the biggest changes that happens when losing weight is the need to change our self-image. This is how we perceive ourselves. . .what we look like in the mirror.

Other people begin to see us differently too. It can be uncomfortable to be noticed by other people. How do we take the compliments that begin to come our way? How do we adjust our mindset to smaller sizes of clothing? Are we ready for the change?

Weight loss is so important for our health and well-being, yet there are big obstacles we face in our own thought processes that can sabotage our success.

It’s our self-talk. It’s all the comments that others make to us or we heard them saying when they thought we were not listening. It’s the looks that come our way in public or at family gatherings. It’s the unspoken “feelings” that come our way.

How do we rise above them? How do we change, and allow ourselves to thrive? How do we change, and be brave enough to continue on the path?

One thing I learned when I stopped drinking years ago is simply – when we change, everyone around us needs to change. Other people don’t necessarily like to change.

Many like us the way we are. Others will encourage us to lose weight, yet may not be willing to change their attitudes towards us. Others will embrace us for who we are, and happily accept our changes. When we lose weight, our true selves begin to show through. We cannot hide anymore.

We change. We look different. We feel different. We may act different.

What is this change worth to you?

Challenge to Those Who Accept. . .Think about why you want to lose weight. Is it more important than other people? Are you willing to lose some “friends” to gain new friendships?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Is Self Care Selfish?


Self care is not selfish! It’s selfish to not take care of yourself. It’s selfish to allow your physical, mental, and emotional bodies to fall into disarray.  It’s selfish to allow extra weight to continue to consume your health, wellness, and well-being.

It’s selfish because it is the bases for expecting others to care for us when we become disabled or sick from our lack of self-care.

This may seem harsh, but think about it. Do we enjoy caring for others who have fallen ill from excessive weight or from other issues that could have been changed by the person?

The di-eases that excessive weight contribute to are diabetes, heart disease, cancer, and others. A di-ease is an imbalance created in our lives either by ourselves or by allowing circumstances to dictate our actions.

Does this mean we shouldn’t care for an ill person? No. It means we should work on not being that ill person.

We can choose a healthy lifestyle that minimizes the opportunity for illness and injury to become part of our lives. We can choose to care for ourselves, therefore minimizing the need for other’s to address our issues (major illnesses).

Yes, there are environmental causes that contribute to illness and injury. We do have a voice to change the environmental issues. We can choose to be part of the solution or part of the problem.

One of the best “weapons” against obesity, illness, and injury is food. Nutritional food can help the body heal from nutritional deficiencies and health-related issues (including excessive weight).

It’s not hard to make these changes. I choose to drink my nutrition through Shakeology. It’s combination of super nutrient rich foods is key to the changes I’m making in my life. Exercise is as easy as a walk in the park on a beautiful summer day. Combined, these 2 items are contributing to the health and fitness changes in my life.

The key is to choose what is important in your life. . .

Challenge to Those Who Accept. . .Think about what you would like your life to be. Then, think about small changes that can move your life to your desired lifestyle.

To Wellness for All. . .Karen

Fitness & Wellness Coach

Gratitude Changes Everything!

copyright Karen Ulvestad

Thank you for reading my posts! This is gratitude. Giving thanks is the cornerstone of changing attitude and perspective. The simple words “thank you” and “please” change everything.

Something changes in our minds the moment we start to notice the little things in life, and giving thanks. A simple thank you acknowledging a kindness can change the other person and yourself.

Life is a Blessing. We are blessed to wake up in the morning. It’s a great time to say thank you. The amazing natural world around us is great to appreciate.

Appreciation is another form of gratitude. If we appreciate someone, it is good to say so. It uplifts the other person, and continues to change our own perceptions.

Saying or showing appreciation brings more “good” things into our lives. Our lives are created by what we focus on. What good? Focus on the good and give thanks. What the challenging? Then, focus on “why is this happening to me?”

Our lives are a reflection of our self-talk, and what we believe.

Challenge to Those Who Accept. . .What are you grateful for in your life?

To Wellness for All. . .Karen

Fitness & Wellness Coach

How to do This?


How does one juggle daily life, lifestyle changes, weight loss, and keeping it in perspective?


Remember, we are human Beings! We can only physically accomplish so much in a day. It is a process of deciding what’s most important, and least important. It requires sorting out all the “expected” daily tasks, and consciously choosing the most important to complete.

My life changed years ago when I read and did the exercises from the book “The 7 Habits of Highly Effective People”, by Steven Covey. I love how he diagrams and explains how to break all our daily tasks (work or personal) into 4 quadrants of importance. This helped me visually see what I was doing to myself.

Remember, everything we do is by choice!

The second part is to be present in the moment. . .

Challenge to Those Who Accept. . .Make a list of Everything that you need to accomplish in a day/week/month. Arrange the tasks in order of importance (your definition). Can it be physically accomplished in the time-frame? 

To Wellness for All. . .Karen

Fitness & Wellness Coach

Love What You Do!


Happiness happens when we decided to do the things we love to do!

Also, it helps us on our weight loss journey. When happy, we stop eating because we are unhappy or stressed. It contributes to a positive attitude. Good things start to happen, and “bumps” in the road are put into perspective.

Chase your Dreams! Dare to Dream! Why not? There is nothing more inspiring than to live the life we envision. We create our life story and narrative. Are we not worthy of becoming the best person possible?

I’ve always loved the statement “Don’t sweat the small stuff.” The rest of the statement puts Everything into perspective “and it’s All small stuff.” In many ways, this becomes my mantra when life deals me issues that seem larger than myself.

The solution is always there, and usually can be seen when we step away from the event or series of events. It’s simply a call to draw upon our ability to find creative solutions, or ask for help.

Self talk plays a huge roll in our perceptions of daily challenges. I’ve found that my new schedule is demanding, and can be overwhelming. Who in their right-mind actually runs 3 businesses, house cleans part-time for clients, and takes on a part-time job? Actually, that person is me! I find that the best calming mantra I use is simply “I’ve got this.”

“You’ve got this!”

Challenge for Those Who Accept. . .Spend a few minutes each morning and/or evening reflecting on the day or challenging event. Think about how it is affecting you, and what outcome you would want from it.

To Wellness for All. . .Karen

Fitness & Wellness Coach

Attitude is Everything!


Attitude is EVERYTHING! I cannot say that enough. We only succeed when we have a positive attitude. Attitude drives our desire to succeed, it feeds our inner self, and it overcomes ALL obstacles!

Positive self-talk boosts the probability of success in any venture. It’s time to reclaim the inner-child we all have, and move on in life. It’s okay to forgive past transgressions by other people or yourself. It’s in the past, and we don’t own the past.

The only thing we control is how we present ourselves in the present. Isn’t it time to release the past from our minds, emotions, and the energies stored in our bodies as excessive weight?

Life is too short to continue for one more day living in the past, and embracing other people’s issues. Each of us has enough of our own to work through, without other people’s baggage.

There is a quote, “if it’s to be, it’s up to me.” I don’t know the author of this bit, but it is a great mantra to embrace and incorporate into your life. I do. I live by the understanding that I am responsible for my choices, including those influenced by negative self-talk. It is my responsibility to overcome the lessons of the past to proceed to the amazing opportunities of the present.

Challenge for Those Who Accept. . .listen to your self-talk. Decide if it fits the lifestyle you want. If not, let it go and start re-programming your sub-conscious.

To Wellness for All. . .Karen

Fitness & Wellness Coach