Changes. . .

AllOfThePossibilities

Life sometimes happens, and it can be messy! Life decided to change my direction with a sudden jolt of changes. . .

First, I’ve left Beachbody for a number of reasons I (that I will not go into here). I am still on my path of health, fitness, and healthy weight loss / maintenance.

Second, my focus is more on my freelance writing and photography, and I’m working on expanding my client base. Yeah!

Third, I intend to continue with this blog on a regular bases.

The biggest message life is handing me right now is simply change is the only constant in our world. It’s time to embrace it, and move forward.

Wellness for All. . .Karen

 

Holiday Stressors & Food!

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We’re coming into the holidays, and often becomes the most stressful time of the year! There is all the “things” to complete, decorations to put into place, shopping, parties, family gatherings, and the holiday food. Sometimes, I think we cram a year of “everything” into the month of December!

How can 1 person orchestrate and accomplish all this in 1 month (on top of their normal schedule)? It’s no wonder that people gain weight during the holidays!

Is it possible to enjoy all the festivities, and maintain / lose weight during this time? YES!

Here are a couple ideas to consider, to ease the holiday stress and bring more joy into the season.

First, it’s not about material items. “Life is about the journey, not the destination.” We place undue expectations on ourselves to be the “perfect” hostess, mother/father, or ___________. Perfection is truly a culmination of imperfect events that are perceived through our collective experiences. It’s really about doing / being the best we can. The holiday season tends to bring up memories (good or bad), while we strive to achieve impossible goals for others. Remember, we are one human being, and capable of a limited amount of “things” we can accomplish in a short period of time (aka the Holiday season).

Second, people love you for you, not for what you can do for them. Love isn’t conditional! Love is accepting, forgiving, and compassionate. The Holiday season is richer with these ideals, instead of the mass consumerism that begins with huge crowds on Black Friday. There is greater value in life experiences, instead of one more toy, piece of jewelry, or tool under the Christmas tree. It is nice to give gifts to those we love and care about. It’s just not the only thing that matters. Relationships are more important that “things.”

Feeling stressed and overwhelmed with the season? Try closing your eyes, taking a few deep breathes, and repeating a mantra that helps you calm down.

Life is Good!

Wellness for All. . .Karen

Fitness & Wellness Coach

What’s in a Number?

WeAreOnlyLimited

What’s in a Number? Weight is a number. Body measurements are numbers. Calories are counted in numbers. Exercise is tracked in numbers. Time is recorded in numbers.

Our minds grasp numbers, and hang onto them. It takes time for those numbers in our head to change to current information.

I’ve been quiet for a while, because I’m struggling with numbers. My mind struggles to comprehend my current weight. It keeps trying to change the number.

I’ve accomplished reaching the 150’s, yet my mind keeps translating it as the 160’s. This change for me is harder than losing weight!

Why is this important?

It’s important, because we cannot keep the weight loss without thinking the correct weight. In other words, if we cannot believe or accept our new weight, we cannot maintain that weight. Our thoughts are powerful, affects our self image, and controls the changes in our lives. What we think, we are.

I decided to stay in the 150’s to allow my thoughts to catch up with my newly emerging body image. My thoughts need to reflect my actual weight and fitness levels. It’s one of the most important keys to maintaining weight loss.

More later. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

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

Mind + Body + Spirit

SelfEsteemComesFromWithin

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

 

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. . .

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