3 ABSOLUTES for Getting Fit and Feeling Fabulous

On January 1, 2018 I declared, “I will be super fit and healthy for my 41st year!  I am dedicated to this journey and super close here are some of the insights I have gained;

Being FIT is super important for mental/emotional/spiritual well being, heart health, metabolism, glowing skin, great self esteem, and too many other things to name.  Lets just say that if you are not fit you can not have the best life ever!!! There are a few things I have learned lately that will propel your journey to being FIT.  Please benefit from my reading and experience and take this advice and run with it.  You will not regret being fit, it will only enhance all of the other things you do to be well.  SO HERE GOES….. The top three MUSTS to getting FIT!!

  1. WORK OUT DAILY 30 min or MORE and VARY YOUR EXERCISE                       Daily exercise is essential for your well being and what is most exciting is that variety is best so you will not get bored make sure to include cardio (brisk walking, running, dancing, playing soccer, zumba, etc), strengthening (PIYO, weights, resistance bands, martial arts, etc), and flexibility (stretching, yoga, pilates, PIYO).  It may feel daunting if you do not exercise but once you get over all the reasons you can’t and start to exercise you will feel awesome and it will be easier to do daily.  You can not afford to skip this step EXERCISE is ESSENTIAL for long term health. I also encourage you to find ways to be active throughout your day.  Do squats and lunges throughout the day.  Walk as much as you can.  Take the stairs.  Whatever you have to do to be active throughout your day, make it happen!
  2. EAT REAL FOOD! TRY smaller more frequent meals.                              Most bodies does best with vegetables, leafy greens, root veggies, whole grains, lean proteins, and healthy fats.  Make sure you are getting enough protein.  Eat 60-75% of your body weight in grams of healthy protein.  Protein shakes (with minimal processed ingredients), lean proteins such as  tofu, chicken, and fish.  Eat lots of veggies with all of your meals especially leafy greens.  Add root veggies  and whole grains to your meals in the first part of your day to give you energy for your day and exercise.  Eat low glycemic fruits such as; grapefruit, green apples, all berries, pomegranates,  tomatoes, and cucumbers.  Include healthy fats in your diet like; olive oil in your salad dressing, unsweetened yogurt, nuts, avocados.  Healthy fats in moderation.  Limit or eliminate all sugar.  Try eating smaller meals and eat more often this will boost your metabolism and give you energy throughout your day!
  3. DRINK WATER!!!  Water is nature’s most amazing elixir!! It is too AMAZING not to prioritize.  Half your weight in ounces is the general rule but please drink more especially when you work out.  Water can not be replaced with milks or juices.  If you hate water GET OVER IT!!! This is too important.  Water nourishes us at a cellular level, it energizes us, helps boost our immunity and metabolism, gives us healthy glowing skin, elevates our mood, detoxifies our body, and MANY MANY other benefits!!

These three things done consistently will produce amazing results!! You will be fit and every other part of your life will benefit.  Please gift yourself and everyone around you by being FIT!!! Wishing you nothing but the very best!!!

4 Simple Rules 4 Complete Serenity

I am continuously humbled by my ability as an adult to complicate things.  I was reminded of this as I was struggling through my shoulds, to do’s, responsibilities, etc …. all while trying to homeschool my children in their religious studies.  In the middle of my multitasking nightmare I honed in on my children’s voices as they recited the four cardinal virtues;

  1. Prudence- Our ability to judge between what is right and wrong. This virtue also encourages the individual to seek counsel when the ability to judge between right and wrong is not easily deciphered.
  2. Justice-  According to the Modern Catholic Dictionary, justice is  “the constant and permanent determination to give everyone his or her rightful due.”
  3. Fortitude- This virtue is about having the courage to carry out what is right and what is fair.  This virtue is the vehicle of virtue one and two.
  4. Temperance- This virtue is all about balance! This virtue supports the balance of our desires so that we may make prudent and just decisions with fortitude.

What I found so exciting about this information is that it applies to all humans regardless of their beliefs.  When I heard my boys reciting these virtues I felt in my heart this is something I can consistently apply to my life and gain peace. I truly feel these four virtues when applied to all aspects of life contribute to living a meaningful life that matters.  I invite you to ponder these four virtues and to examine your life.  Where might these virtues help you to live your best life ever?  Wishing you nothing but the very best!!

Back Camera

Plan for Action! Create Magic!

“Your dreams are only dreams until you write them down… then they are goals.” -Unknown

I saw this quote on the wall at a conference last week and I have been thinking about it ever since.  I would add to this quote.  My secondary quote would say, “ Goals are only goals until you create a plan and follow through…. Then they become REALITY.”
It is now February, what happened to the resolutions set in January?  I decided to conduct an informal survey.  I asked anyone who would answer about the resolutions they set in January.  Most people I spoke to either forgot about their resolutions, had given up, or thought about their resolutions every now and then.
This has me thinking why??
In my personal life I have learned the magic of writing my goals down I feel that is 50% of the battle.  I have come to know that the other crucial component is planning and executing.  I am reminded of something my mami used to tell me, “ God meets those who meet him halfway.”  It is imperative to write down goals then follow up with a plan that is realistic and then it is essential to ACT!!!
I recommend you get a notebook dedicated to your goals just for your goals.  You have nothing to lose other than $1.99 for a cheap notebook and time and energy spent on planning and creating your best lifeJ
So are you serious about creating your best life ever???
If you are, let’s talk about a process;
1.       GOALS–  I love this part it is the easiest of the three steps.  Get your Goal Notebook and set your timer for 3 minutes.  Let loose and just write.  On a piece of paper list every goal you can imagine.  Try not to think too much just write.  Ask yourself, “What matters to me and what do I want to accomplish?”  Once your timer rings look at your list.  Ask yourself of all the items listed what are the three goals that would most benefit me and contribute to my best life ever?  As you scan your list you will know the important items because they stand out.  Try not to over think this!  Once you find your three goals rewrite them on the next page and make sure each goal is specific, measurable and realistic.
2.       PLAN– Spend 2 minutes on each goal.  Set your timer and free write everything you need to do to accomplish your goal.  Do not overthink this just write.  Continue with the other two goals spend three minutes on each writing everything that needs to be accomplished.  This planning list for each goal is meant to get you excited and it will be used later for reference.
3.       DAILY– For now until you accomplish your goals it is important to write your goals down daily.  This will take five minutes out of your day and it is essential for redirecting your focus and energy to the goals that are important to you and will contribute to you living your best life ever.  So daily, I recommend first thing in the morning write your goals.  Start with your first goal.  Write it down. Then ask yourself, “What is the one thing I can do today to help me reach this goal?  Whatever answer comes to you write it down underneath your goal.  Then document your action into your planner or calendar.  Do the same with your remaining two goals.  If you are unable to identify an action for the day return to the page in your goal notebook where you wrote every action step necessary for completing your goal and pick an action that makes sense.
This is a continuous process and nothing is set in stone.  The important component is to do this daily and to never lose sight of your goal.  If you miss a day then continue on the next day.  It is such a small investment and it is super important if you are serious about taking responsibility for creating your best life!

You Want to Heal Others? Here You Go…

If you are serious about helping someone heal then it is essential to do the following three things!  Before I share the three items I want to define healing because some of us have a very fixed judgement regarding the meaning of healing.
Heal– To make whole.
 
TO assist someone to heal it is important to remember this is NOT ABOUT YOU!
  1. LISTEN.  Listen to the person you are trying to help with an open mind and heart.  Do not think about what you want to say or try to control the conversation.  Take a deep breath and listen.  Even when you think your loved one has said everything they are going to say I encourage you to be still and continue to listen even if it is only to silence.  There is a magic that happens when you are silent,  the person you are listening to will begin to spill words and emotions and this is where the magic happens.  REMEMBER this is NOT ABOUT YOU!  You are hear to listen.  Simply LISTEN.
  2. HOLD the SPACE.  What does this mean?  When you are in the presence of the person you want to help heal be mindful of your state of mind and energy.  Take a deep breath and embody peace.  If we are to assist someone to heal it is imperative to be supportive and peaceful.  This allows the person to be themselves. It also allows the person to feel safe.  You are creating a safe emotional, mental, and spiritual environment where someone can be themselves and begin to process their thoughts and emotions.  It will help them begin to come up with their own solutions.
  3. PRAY.  Pray for the person you want to help heal.  Make the prayer about them not about you.  Pray for the person to find the answers for themselves.  Pray for their wellness.  Your prayers must be genuine and free from expectation.
I fully realize you may have been expecting me to share something concrete that you could do to help someone heal.  True healing is not something we give to someone else.  True healing comes from within.  We can assist someone with their healing by inspiring them to find their own answers and solutions.   I pray that this was helpful.  I pray for your wellness and the wellness of all those you love.
Please share this if it was helpful.  It is may greatest wish that you be well and live your best life ever!
Karla

Get Creative w/ Your Exercising

Are your romantic notions about exercise stopping you from exercising?  When I am working with patients and clients regarding exercise I hear many different reasons why exercise is not possible.  I hear, “I am not able to make it to the gym, it is too far.”, “I don’t have a 30 min stretch in my day for exercise.”, “I do not have the right clothes.”, “My house is too small.”, “I am not in shape.”, “I’m too tired.”, “I don’t have any workout videos.” and so many other things.

I have found that our romantic notions get in the way of being active.  There are no rules with exercise.  It does not have to be a certain amount of time or look a certain way.  You can wake up and do 10 minutes of yoga. During your work day you can do 50 jumping jacks whenever you think about it.  Whenever you encounter stairs you can take 5 minutes to climb stairs.  You can go on a walk during your lunch break.  You can dance to three songs whenever you can squeeze it in.  You can do (5) 30 second sprints before dinner.  You can jump rope for 3 minutes anytime you have some spare time.  You can keep a small trampoline in your room and jump on it whenever you think of it.

I hope I am inspiring you to say “YES” to exercise.  Get creative.  Do wall sits when you think of it.  Play hopscotch with your kids.  Do squats and lunges down the hallway.  Try to accomplish a certain amount of push ups throughout the day. Do Zumba on YouTube.  There is so much on YouTube, take advantage.

The sky is the limit.  Do not stay idle because you don’t have a fancy gym outfit and you can’t drive to a gym and work out for a full hour.  Work with your life.  Get creative and find ways to move.

That is the secret, that is all that is needed, lets get MOVING and EXERCISING.  Please let me know if you find what works for you.  I am rooting for you and praying for your success! 

 

5 Steps for Handing Jealousy and Thriving

I realize I am not the only one who gets jealous but I have not seen many people admit to this dark emotion.

Well I declare I get jealous and almost daily.  I define jealousy as the feeling of wanting or wishing for someone else’s things or situations.  While this is normal I do think it can cause harm if not addressed.

Wanting or wishing for something that is not yours  sends you the message that you are either lacking or that your situation is not good enough.  This literally hurts our health and our well being.  It is stressful and when not dealt with it can grow into anxiety and depression.

Here are my five steps for dealing with jealousy;

  1. Acknowledge it!  Notice where in your body you feel the emotion.  Ask yourself, “Why am I feeling this way?”  and “Is this something I would like to accomplish for myself?”
  2. Send the person you are jealous of love and compassion.  If they are in your sphere compliment them.  Tell them you admire the fruits of their labor.  Acknowledge that every action and decision this person has made has led them to where they currently stand.  Most importantly if you are seeking to attain what this person has, learn from them!
  3. Forgive yourself!  You are human and jealousy is a normal feeling.  Send love to yourself!  Use the following affirmation, “I love me and I love my life! I am a work in progress.”
  4. If you want something different in your life then create a plan.  Make an honest assessment of your current situation and outline a plan to get to where you want to go.  Are you willing to do what it takes to have what you think you are seeking? If your answer is no, you may realize you do not really want what someone else is experiencing.  This is empowering.
  5. If you decide you want what someone else has then ACT.  You can do it too if you decide to be consistent in the pursuit of what you are seeking.

I am praying for your success!