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

Healing Self

HealingComesFromWithin

Losing weight requires us to heal ourselves. Every pound shed carries past wrongs, other people’s opinions, and old paradigms. It’s a process of healing self.

You become the caterpillar transforming into the butterfly. . .

So. . .reached a plateau?

Or. . .feel uneasy at your new weight?

It’s worth taking the time to look and remember what it is within yourself at this new weight. Memories are energy, and we store them in our bodies.

I finally reached “that” zone where I need to look inward, and allow myself to heal. Whether it is my father’s voice screaming at me about “killing” my mom as she was dying from cancer at the hospital or the harsh words of a former employer, I need to look at these issues and let them go.

These “things” only hurt me, and damage my physical body. I cannot control other people, but I can control how I take these incidents. I can keep the unkindness, or choose to let them go. It comes down to the question, “what kind of person do I want to be?”

Challenge for Those Who Accept. . .Stuck at a specific weight? Take time to journal about your feelings. Look at the words, and decide if you need to change.

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

Doing What You Love!

EmbraceYourDreams

While your reading this, I’m on the Oregon Coast teaching a weekend long digital photography workshop. I LOVE what I DO!

I’m a professional photographer and freelance writer by day, and fitness & wellness coach by night! In between, I work as a professional house cleaner and in medical billing. Even when you follow your dreams, you need to make sure that the bills are paid and there is food on the table.

I’ve made a conscious choice in each of my money earning opportunities. I am grateful for each. It all works with my lifestyle.

In addition, I help my disabled husband and teenage son through their challenges and growth opportunities.

This is my chosen Lifestyle! I could not survive 40 hours a week in a corporate cubical. Been there. . .Done that!

What about you?

Challenge for Those Who Accept. . .Are you happy? If not, what would make you happy? What would it take to make it happen? Are you willing to take those steps?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Letting Go of Stress & Weight Loss

WhatYouAreLookingFor

One of the biggest byproducts of our modern, industrial world is stress, and there is plenty of it going around right now. Stress plays a big role in eating and weight loss.

Stress interferes with all aspects of our lives.

It affects our attitudes and adds to moods. It increases depression and anxiety. It taps into our basic survival skill set, and amplifies our emotions.

It can trigger binge eating and loss of sleep. We forget about our good eating and exercise habits that are being built, because the stress can become overwhelming. It can consume our energy, and leave us feeling drained.

So, how do we combat it?

Focus on what is important. Make conscious decisions on how you are going to spend you life energy.

Define the stress by asking yourself questions:

How big is the issues?
Is it an immediate threat?
Will it hurt you or your family?
Can you affect it?
Is it really important?
Is it a small thing blown out-of-proportion?

Stress can be lessened by knowledge. Stress sabotages weight loss and fitness goals by distracting you from what is important in your life.

Challenge for Those Who Accept. . .Is your life filled with stress? Then, take time to define what is causing the stress. Ask yourself the questions listed above. Then, decide what you want to work with, and what can wait.

Note: For those struggling with figuring out what is important and not important, I find this book helpful – The Seven Habits of Highly Effective People, by Steven Covey.

To Wellness for All. . .Karen

Fitness & Wellness Coach

These Clothes are Too Little for Me!

BelieveWithEveryFiber

I did a clothing closet purge this past weekend. I tried on the clothing before deciding whether to keep or give away. I kept looking at the smaller sized thinking “there’s not enough fabric in these pieces to fit me!”

I was wrong!

The smaller sizes fit. I wasn’t in need of yards of fabric to cover my body. It was an amazing revelation! If I didn’t experience it myself, I wouldn’t have believed it.

My last winter coat that I could barely zip was too big. It was a size Large.

The tiny little size 12 hip-hugger jeans did fit. . .but their so LITTLE!

So, out went my large and extra-large clothing! I’m not going to be that size again, so why keep the clothing?

Out with the Old and In with the New. . .new clothes, new attitude & new me!

Challenge to Those Who Accept. . .Try on All the clothing in your closet. See what fits well, almost fits, and is too big. Let go of some (or all) of the clothing that is too big. Losing weight and keeping it off means that those larger sizes will never fit you right again.

To Wellness for All. . .Karen

Fitness & Wellness Coach