Don’t Forget to Celebrate!

Humans love to celebrate and be celebrated.  Every time I speak to a group of people and ask if they enjoy the recognition of their successes without fail most will nod their head or raise their hand.  When we are small these celebrations usually happen frequently.  We get celebrated for taking steps, smiling, talking, reading, etc.  As we get older the celebrations of feats are few and far between.  I am not sure why this happens especially since I have surveyed hundreds of people and they all say they enjoy being celebrated.

I want to encourage you to not only celebrate yourself but celebrate others.  Recognize those around you for their wins big or small.  I actually think celebrating the small can be even more important after all 100 small wins lead to one huge one! Take the time to pay attention to those who surround you.  If you notice someone has met any of their big or small goals congratulate them.  Celebrate those around you, it feels good and will inspire them to celebrate too!

Day to day celebration is easily forgotten with all of the busyness and chores.  It is important to be intentional and look for opportunities to celebrate.  It will enhance our mood and overall sense of wellbeing, plus it will make others happy.  I am rooting for you! Let me know how it goes. Karla

 

Repetition for Mastery

“Repetition creates the master.” -Cesar Milan

If I had to name one of the key ingredients to success it would be, constant repetition.   Repetition can come in many forms.  It can include daily affirmations (positive phrases) that we repeat like broken records.  Repetition can also include retaking a class or rereading a book.  I will often reread books that I find influential.  I also will participate in classes even though I may even be considered an expert in the material, for example, health.

Staying submerged in thoughts and material which supports where you want to go over and over will reap huge rewards.  I have said this many times that our thoughts become things.  What better way to create our own best life than to continue repeating yourself until you get there.  Repetition is an important part of true mastery.  I am rooting for you.  Let me know if this was helpful. Karla

 

You Will Lose if YOU DO THIS

Did you know there is one healthy habit that will most definitely every time contribute to your goal of weight loss?  It is so simple it is hard.  ARE YOU READY?

Eat mindfully!

What the heck does that mean?  It means that when you eat, you just eat, nothing else.   You focus on your food.  You chew it.  You taste it and smell it.  You eat mindfully and pay attention to when you feel full.  When you feel full, you stop eating even if it means you have to put some food away in a Tupperware for a later meal. Pay attention afterward.  Do you feel good?  Did the food you ate make you feel energized or sluggish? Make mental notes which foods make you feel good and which ones do not.

This one habit will help you tremendously in your weight loss journey.  The icing on the cake is you will feel better.  You will be more likely to eat just what your body needs, and with time you will gravitate to the foods that make you feel better.  Please remember this is a journey and it takes time.  If you decide to commit to mindful eating I promise you will feel better and it will naturally help you to get to the weight that is healthiest for you.

I am rooting for you and wishing you well! Let me know if this was helpful.

 

START HERE 4 Weightloss Success

So much energy is often spent contemplating the latest diet craze.  I hear about them all the time; Keto, Paleo, Vegan, Whole 30, Weight Watchers, Carb counting, etc.  While I like to learn about each one so I can help the people I serve, I am cautious.  I am very wary of diet crazes.  I like them as long as the person who is partaking is taking the time to be curious and deciding if the diet is helpful to them. Before embarking on a new diet craze I want to suggest you do the following it will be worth its weight in gold if you do!:

  1. Take Stock.  Take the time to figure out your situation.  What are your health goals?  Where do you want to be? Is it realistic and attainable?  What kind of changes do you need to make in order to get where you want to go?
  2. Assess Your Strengths and Weaknesses.  What has worked for you in the past? What do you already know?  What are your weaknesses?  What knowledge do you lack?
  3. Resources. What resources do you have access to (healthcare, library, knowledgeable family or friends, books, trainer, gym, nutritionist, etc)?
  4. Plan. What is your plan moving forward?  Do not overwhelm yourself start with a small action item and follow it with something else once you complete.
  5. Execute.  Move forward with your plan.  Trust that one hundred small changes equal one big change.

You are the expert on you.  I will tell you in all of my experience those who succeed with weight loss and health always take themselves into account.  They include their knowledge of themselves and create a plan for what they do not know.  They connect their personal knowledge with resources, the plan, and they do!

I am not dismissing all of the fads I just am hoping to inspire you to start here with these 5 simple steps to set yourself up for success.  I am rooting for you and wishing you well! Let me know if you have any questions and if this was helpful.

Give 100% to Your Family!

I give 1000% at work and business.  I am really proud of my work and products.  I am also proud that when I am working with people I am 100% there for them.  I listen like a champ.

Unfortunately, when I get home I am not great with my family.  I do not stop what I am doing to listen to my loved ones.  I do not give it my all.  Honestly, my family gets the leftovers.

The other day I became frustrated because it felt like my family was arguing all weekend.  ALL 5 Of US!!  I was so frustrated.

Luckily I stepped back to look at the situation and only one of us was truly giving it his all.  My youngest son was the only one listening attentively, engaging, and really being present.  The rest of us had some piece of technology or a book distracting us as we halfheartedly answered questions.  We were not being present.

No wonder we were arguing.

I have come to the conclusion that I must do better.  I must bring the same attitude I have for my work and business home.  If I want my home life to be as successful as my work I must be willing to bring my best to the table.

So I want to ask you, are you doing your best at home?

Are you giving 100% to your family?

Are you treating your family with the same care as you do your work?

If you answered no to any of these questions I invite you to reconsider your efforts at home.  I have interviewed over 200 people in the last year asking, “What matters most to you?” and the answer I get over 90% of the time is, “my family”.

If our family is what matters most to us then I encourage all of us to treat them that way.

As always I am rooting for you!

Question Your MIND!

Question your self-imposed limitations.  Personally, I find that my self-imposed limitations are wrong 99.9% of the time.

One of the first steps is to identify when do your self-limitations pop-up?  For me when I exercise, try something new, or when I am out of my comfort zone.  My mind goes crazy with these thoughts, “You can’t do this.”, “Better just quit.”, “This is silly.”, “What will they think.”, “They might not like how I am doing this.”, “It won’t work.”  These are just a few of my choice phrases.  The funniest part about it all is I don’t even know who “they” are yet?

The second step is to question your thoughts.  Ask yourself when you have limiting thoughts, “Do I 100% know this to be true?” I have yet to answer yes to this question.  So if you find that your thoughts are B.S. then move along and keep truckin! I am continuously humbled by my minds ability to flat out lie to me.  It’s crazy!

Step 3 is to practice.  In order for this to work, you must be willing to identify what triggers your limiting thoughts, question your thoughts, and then keep moving if they are not true.  It takes consistent diligence, courage, and pure stubbornness to keep this going.

If you are anything like me your mind is clever and will do everything in its power to convince you that you are not powerful, capable, and willing to be challenged.

This takes a strong will to do things that make you uncomfortable.

The reward is you will find you are stronger, smarter, more capable, and incredible than you ever knew possible so remember the following steps;

 

  1. Identify situations that trigger you to have self-limiting thoughts.
  2. Question your limiting thoughts, “Do I 100% know this to be true?”.
  3. Practice, practice, practice.

 

You are an incredible, amazing, and powerful person!  Give yourself the chance to prove it!  I am rooting for you!  Karla

Healthy Eating is a Full Time Gig

A commitment to healthy eating takes time and repetition plus it takes practice.  I have been committed to eating healthy for quite some time and every day I get better but I still discover triggers that catapult me into making choices that do not contribute to my health journey.

Recently I have been traveling for work.  Many of my trips are day trips.  I have noticed that even though I pack my lunch and snacks I like to stop at gas stations and fast food restaurants.  So yesterday I got curious about these habits.

Why, if I like the foods I packed and I am prepared do I feel the need to buy myself food at a gas station or fast food restaurant?

Well after thinking about it I discovered that in my past this has been the fun part of traveling that I get to eat out and buy beef jerky or French fries.  I also discovered that when I am traveling I view it as an adventure and I do not want to eat my normal day to day food.

So yesterday in the parking lot of Whataburger I prayed for love, strength, and will.  I ate my packed lunch and I made a promise to myself.  From this moment forward I will plan ahead and when I am scheduled to travel I will buy foods that make me feel good but that differ from what I normally eat so that I can feed my adventurous spirit, literally with fun foods that are good for me.

I invite you to get curious.  If you want to eat healthily, what are your triggers?  Find a way to fulfill your needs in a healthy way.  Get creative!

I am rooting for you!

Mastery

Master your gift.  You are a unique and amazing being with a one of a kind skillset.  Get clear on what you are good at and invest time perfecting.  Take time to reflect and assess your skills.  If you know great, get to improving your skills daily.  If you are not clear ask yourself the following;

  1. What actions come easily to me?
  2. What do I do that when I do it I lose track of time?  Whatever it is, dissect the skill set needed for that action.
  3. Reflect on the compliments others give you and look for themes.

If you answer these three questions it will become clear what you are really good at.  Invest in yourself and do one thing daily that helps you to master your skill set.  Do not take your skill for granted and become the Michael Jordan version of your skill set.  If you study masters you will see a common trait.  They exercise and perfect their skill set daily and often several times a day.

Investing time in yourself and your skill set will pay huge dividends.  It will separate you as an expert in your field, it will improve your quality of life, and hopefully, it will lend itself to you helping your family and community.  I am rooting for you!

 

Hummus

Having a salad at most of your meals is the easiest and best way to take in fiber, Vitamins A-D, minerals, antioxidants, and many other nutrients.  Add leafy greens with a variety of veggies.

Since we eat so many salads at our house it is imperative to find new twists and tasty ways to enjoy so my family does not get bored.  One of the best ways is to add a side of hummus to our salad yummy!!! I am known for my hummus so I want to share with you my latest recipe.  I hope you will try it and I invite you to enjoy it with a fresh and colorful salad.

Please note that I am the type of chef that puts a little of this and sprinkles a little of that so I will do my best to recreate accurate amounts for you in a recipe, but you may have to bring your creative side to the table

 

1 Lemon Juiced

1 tsp cumin

1 tbsp Braggs or low sodium soy sauce

2-3 garlic cloves crushed or minced

¼ cup olive oil

2 cups of chickpeas (garbanzo beans) cooked

You may need to add ¼ cup of water to smooth out the consistency (sometimes I just add another juice from a lemon and/or a splash of more olive oil instead) it is up to you.

Blend all ingredients and enjoy!! Let me know if you try it and what you think.  Wishing you well.

Image result for hummus

Love What You Have NOW!

What is the fastest way to live the life of your dreams?  It is so simple it is hard.

Love what is in front of you right now.  Love the challenges, love your job even if you hate it, love your partner even if there are differences, love your family even if they are difficult, love where you live, love who you are with, love everything around you.

Loving what is and feeling gratitude for your life is the one thing that will catapult you into the life of your dreams.

We are so backward in thinking we will love our life when……   We must love our life now! Love it now! I promise you this love and gratitude for what is present in your life whether it is good or bad will shake up your life and create an environment where only what you love enters.

It is challenging but must be done if you are serious about loving your life.  What do you have to lose?  I am rooting for you!