Right in the GUT!

Our body especially our gut is filled with good and bad bacteria.  Good bacteria keeps the bad bacteria in check.  Maintaining healthy gut bacteria affects many aspects of wellness.  Research is now showing that probiotics contribute to many parts of our wellness.  Probiotics can help prevent constipation and help to stop diarrhea.  Probiotics can help our immune system, boost metabolism, help with weight loss, and improve overall wellbeing.  Probiotics can help more complex diseases that affect the gastrointestinal health like Crohn’s disease and Irritable Bowel Syndrome.

A 2005 study by Harvard Medicine shows that probiotics help to alleviate allergy symptoms including; seasonal allergies, asthma, and eczema.

In 2006 a study by Stanford University showed that individuals of healthy weight have a good amount of healthy bacteria compared to overweight individuals who have less good bacteria and more bad bacteria.

It is super easy to include probiotics and there is nothing to lose and everything to gain by including some of these items in your diet.

For Probiotics include;

Plain unflavored yogurt

Kefir

Miso

Pickles

Sauerkraut

Kimchi

Kombucha

I invite you to try adding a probiotic-rich food daily and see how you feel.  Let me know if you do.  I am rooting for you and wishing you the best.

It’s Not A Good Time

It’s never a good time

I want to write about something deeply personal and yet universal.  Every time I have decided to do something for myself whether it be for my health, wealth, or family it was never a good time I will repeat, it was never a good time.  Can any of you relate?  Do you have a fleeting thought of wow I would love to learn to play the guitar….. or I want to start running…  or I want to try eating healthy?  Have you ever had any of these thoughts and right after it is followed by, “but it’s not the right time because___________.”

Well, I have good news and bad news for you.  First the bad news, IT’S NEVER A GOOD TIME.   The good news, since it is never a good time to change then it is always a good time to change ehhhhh righhht??

This last year I have started to call BS on myself when I have a desire to do something new and I think….. but it’s not a good time….. BS! It’s never a good time.  So the right time is now.

We are beautiful divine beings who are intelligent beyond reason.  If you are having a desire to try something new, there is a reason this is happening.   IT is not a mistake! Listen to your inner wisdom.  Instead of thinking it is not a good time I challenge you to think, “how can I make it happen?” You are a crazy intelligent human being and even if you work, have 10 children, drive a minivan everywhere, volunteer, go to school, etc.  There is always a way.  Set your intentions, pray, and trust that when you ask how can I make it happen the answer will come.  We spend more time thinking and rationalizing about how this can not work instead of brainstorming solutions or even better yet just doing it.  If you want to exercise more and spend a minute 30 times a day thinking about how it is not possible you can save time and drama by just exercising without thinking about how you can’t.

I believe in you! I am rooting for you! What will you just do even though it is not the right time? Wishing you well.  Karla

Do the DO!

I am all for goal setting and planning, I LOVE IT!  I also love planners, reading about doing, and thinking about doing….. BUT at some point, there must be doing.  DOING the definitive moment where we go from dreaming and planning to ACTUALIZING.  While dreaming and planning can be fun and romantic at some point if we do not move past this there is the chance we will become disillusioned or stagnant.  So the answer is doing.

My question for you, What have you been thinking about doing? If you feel apprehensive or scared or start to negotiate mentally with “But, but, but.”  This is a sure sign that it is time for doing.  I wish I had a graceful process to share with you to inspire you to get doing but in my experience, we just have to do!  That’s it.  JUST DO IT! There is a reason Nike coined this phrase, there comes a time when we are past thinking, planning, and dreaming it is time to DO!

So what will you DO next?  If you want to share I would love to hear from you.  Please let me know if this is helpful.  I am rooting for you.

The Darkest Hour

If we can just get stronger, more resilient, and persistent during the darkest hour there is nothing we cannot accomplish.
I have always found it very moving and inspiring when I contemplate, it is darkest outside just before dawn.  What an amazing metaphor for our life.  How many times has your life seemed so bleak only to transform into a courageous moment?

I want to invite you to reflect and think about your past.  Recall a time when you were challenged and you may have felt it was impossible to go on.  Please reflect on the time period after you overcame the impossible….. What a miracle.

I want to encourage you to look out for those moments big or small when you feel you cannot do anymore.  Whether you are building a business, eating healthy, starting an exercise routine, learning a new language, or working to complete a project.  Whenever you feel like you cannot finish or it has become too hard, this is the time practice being faithful.  Use everything in your toolbox to remain present in the struggle and push ahead.  Just get past that feeling of impossible to the other side of possible.  If you do this frequently enough you will build an amazing muscle of coping and resilience.  Miracles are possible when you learn to master your mind during those moments when you believe something is impossible.

So moving forward follow the following three steps for your ultimate success;

  1. Recognize when your mind is labeling a situation as impossible.
  2. Breath.  Begin to do whatever it takes to stay in the struggle and overcome.  Use affirmations.  Keep repeating, “I can do this.” Do not abandon ship keep moving forward.
  3. Persevere.  Then repeat again as necessary.

If you commit to doing this anytime life gets challenging you will build character, strength, and resilience.  You will succeed at anything you put your mind to doing.  I am rooting for you! Let me know if this was helpful.  Karla

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.

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

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!