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

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

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

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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

 

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

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

 

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