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

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

Changes in the Closet!

WeAreOnlyLimited

Benefits of Losing Weight. . .

  1. More closet space
    The clothing worn at smaller sizes use less fabric, thus taking up less closet space. The plus side is that you could own more clothing in the same space, or you could gain space for other things.
  2. Less food stored
    It takes fewer calories to maintain a healthy diet and weight. This equates to more space for healthy food, or gaining area for storing kitchen gadgets.
  3. Less Illness
    A healthy body is less likely to become ill. The body’s ability to protect itself from infection it stronger.
  4. Saving money
    Smaller clothing sizes cost less money than larger sizes. Less trips to the doctor for illness cuts down on medical expenses.
  5. Feeling better
    Less weight equals less pressure placed on joints and muscles. Less pain allows us to feel better overall. It becomes more comfortable being in public places. Our attitudes seem to improve with successful weight loss.

Challenge for Those Who Accept. . .Think of 1 to 3 things that would be better if you lost weight. Write these things down into your list of goals to accomplish on your weight loss journey.

To Wellness for All. . .Karen

Fitness & Wellness Coach

So. . .What Does a Coach Do. . .

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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

Tomorrow Never Comes. . .

WeAreOnlyLimited

Tomorrow never comes. . .

I learned this from all the people I knew and loved that died in the past few years. They all felt that they could start tomorrow. They could do “it” tomorrow. They had plans for tomorrow. . .

Maybe the person who drove this concept home the hardest was my mom. She battled cancer, and died in 1998 at the age of 56. She didn’t even reach retirement age, and she didn’t accomplish all the plans she had in place for retirement.

Her death was a shock!

Throughout her life, she battled with her weight. I think she tried every diet available. She wanted to lose the weight, and feel better. She would accomplish short term weight loss, but it would all come back (and more).

She taught me that true weight loss required lifestyle change, and self healing (mind, body, and spirit). This was through watching her struggles with her own weight. Her internal “demons” won the battle, and she succumbed to her illness.

Her tomorrow never came. . .

I chose to change. I strive to be in the present. I want to live past 56. I want to climb mountains at 70. I believe that I can live a healthy and fulfilling life. I changed my lifestyle. I’m passing that on to my immediate family.

I know that my decision to change could cost me my family of origin. I know that they may not be able to accept me after I change. I also know that anything is possible!

I know all too well. . .Tomorrow Never Comes. . .

Challenge for Those Who Accept. . .Think about what is important to you. Do you want to accomplish this in your lifetime? Is there something stopping you from accomplishing this event? If so, do you want to change the situation?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Then There Was Wildfire Smoke. . .

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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

 

Write Your Own Story. . .

Remember

The past is lessons learned. The future holds possible hopes and dreams. The present gives an opportunity of overcome the past, and build the foundation for attaining our dreams.

Fitness and weight loss are a lifestyle.

It may sound naive, but follow your heart. It knows what we are truly passionate about, and the direction our lives need to go. When we listen to ourselves, it is easier to create a lifestyle that sustains healthy weight and fitness.

I talk a lot about lifestyle, so what is it?

Lifestyle is how we choose to live our lives. It includes everything from where we live to what kind of clothing we wear. It is the food we eat, the friends we keep, the relationships we nurture, and the places we vacation.

Does your lifestyle support your desire to lose weight and be fit?

The only person who can answer this question is you.

Personally, my lifestyle isn’t quite there yet, but I’m working on it. I look at it as a work in progress. I do have more times where I smile and feel happy. This shows me that I’m on the right path.

Challenge for Those Who Accept. . .What makes you happy and feel alive? Are these “things” important in your lifestyle? Do you want them to be? What would you want to change?

To Wellness for All. . .Karen

Fitness & Wellness Coach