Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
I have no idea what kind of influence I actually have on people.
I have the tendency to just go about my life, hustlin, trying to be a good human. Tryin to be true to myself, basically spewing my heart & emotions on this thing called the gram.
Itās been really good for me. Therapeutic. Emotionally cleansing.
Like life, it has a dark side too. It can be very energetically heavy trying to be a light & lending ear to so many.
My tendency to live & do & say things unaware of how it really influences other people has its drawbacks too.
My independence alienates people unintentionally.
I donāt typically do things to be hurtful or malicious but they can come off that way.
Reason ā Iām really shitty at communication. I donāt realize other people canāt read my mind or energy like I can read others.
Iām working on it.
Iām aware of it now so I donāt have any excuses for myself.
I really donāt know how Iāve affected other peopleās decisions, how they feel about themselves, or their perceptions of things.
I do know I want to be the realist, most positive force I can be. Iām grateful yāall allow me to let you know youāre not alone & allow me to put my life, my emotions, my experiences & lessons into words.
Iām currently missing my best friend @_rottier_ like you wouldnāt believe. Japan is not 6 hrs away.
I pulled up my GPS today to take an alternate route to work & it still pulls up his Missouri address first.
Made me wanna cry & I was instantly pissed off at myself. I donāt like being weak. And I thought, āYou aināt got time for this shit, Katie, pull it together. Talk about whiskey glasses, @morganwallen , Iād like a few right nowš„.ā
Iāve failed tests in school, I even got suspended in Xray school. š¤·š¼āāļø That authority thing has always been a struggle. š
My worst grade in high school was an 86% in Algebra & I thought my overachieving ass was gonna die. I obviously didnāt. And that doesnāt mean shit now.
Iāve been rejected from jobs I thought I wanted only for the right ones to come along later. Ive had hard times with family only to laugh about it later.
Iāve had friends disappoint me, men leave me, hell Iāve abused myself with all the addictions ā it was never one thing: disordered eating, over exercising, drinking too much, settling, sabotaging myself, surrounding myself with a hard shell, wishing I could eat like a ānormalā person without crohns & special needs.
She said, āI feel like Iāve lost the spark in my relationship. I dunno whether to stay, go, change myself or him. Maybe thereās a better one out there.ā
I asked her, āWell how do you want to feel in your relationship?ā ā She didnāt know.
How bout we start there.
And Iāll ask yāall something my momma asked me recently, āWho do you want beside you on the beach when youāre old?ā
I refer back to one of fav quotes, āFall in love with someone who is both your safe place & your biggest adventure. ā Bianca Sparacino
There is nothing about butterflyās in that quote. And nothing about perfection.
Because let me tell ya, in 38 years Iāve never once met a perfect man or a perfect ME.
Iāve had a hard time letting people love me.
I had a bad habit of pushing away healthy, stable love. And if I felt I was going to be hurt, or things got really fucked up & hard, Iād emotionally distance & end things before I could get to that point of being the one that was hurt.
Iāve learned letting someone love you doesnāt mean youāre weak, it means youāre deciding you deserve to be loved.
To the recovering calloused avoidant like myself, itās hard. It feels icky sometimes & requires a shit ton of courage & vulnerability I canāt even find the words for.
My idea of love has changed as Iāve aged. I used to view it as a noun, now knowing itās a verb.
Itās something you choose, & it takes conscious effort & work. Itās not magic fairy dust & an endless buffet of tacos & tequila (but thatās would be nice ššš»š®š¹sign me up btw)
A hard lesson Iāve learned recently is bad timing doesnāt always mean you stop trying.
And things you nitpick may just be your ego talkin. Just because a day, a month, or a year doesnāt seem to align right now, doesnāt mean you set the whole damn thing on fire & watch it burn.
Maybe you just need slow down, adjust your sails & wait until things are maybe a lil slightly less fucked up. š¤·š¼āāļø
I sat my plant children out on the patio this morning before CrossFit & work for some sun & fresh air. I feel theyāre happier when they get some time out.
I named them all. This is one of my new ones, her name is Maggie.
It takes some time setting them all out & gets my patio messy. But theyāre worth it. They make me happy when I see them when I come home. Like Pete š, he runs to the door when I get there. Even though he eats all my succulents & opens cabinets & drawers ā making a mess.
Your message is in your mess.
Healing is messy. Life is messy. Thereās not a template for it.
Some hard things Iāve learned are first loves or fierce loves donāt always mean the best loves. Stable, loyal loves are timeless. And sometimes the relationship we need to work on for another is the one with yourself.
Best friends donāt always mean friends forever.
Money is energy & like a relationship too. It deserves to be appreciated, honored, & used for good. It comes & goes like everything else in life.
One thing they all mean no matter what the outcome, however, is someone at sometime ā cared. And thatās worth it.
I have good & not so good days. I have days I feel like a rock star & other days I feel like an a$$hat.
Some days I reminisce on what I couldāve done differently to change the outcomes & other days I feel like Iām living my best life.
I have moments of heart break ā a mistake you made you wish you could change, hearing a song that pours salt in a wound, a scent that brings back a certain place in time, the sight of a picture, the feel of an old sweatshirt or shirt that makes you smile & cry in both appreciation & mourning of a relationship or memory.
Through it all remember that youāre human. And youāre messy.
Feel the feels.
Take the time you need to begin again.
And thank God for things you prayed for that you didnāt get. You wouldnāt be the person you are today.
Fresh lashes: @Eyelash_extensions_by_vanessa
Iād love to hear how yāall are doingš»šš»
I was asked yesterday by a follower 2 great questions: 1.) What was the best part of my day? & 2.) How I knew I was the #avoidant type & how I was learning to heal myself so I could be a good partner because she was struggling.
Girrrrrrrl sit down ššŖ
If only a CT scan could tell me what I needed to do to fix this brainš§
So…
1.) Best part of my day: getting to FaceTime with @_rottier_ šŗšøšš»šÆšµ
2.) This is gonna be long. Youāve been warned. But I donāt wanna leave anything out. Iām going to repost these on my blog site (link in bio) so theyāre easier to read.
I donāt think it was until this year I realized MY FAULTS in pushing people away that were trying really hard to love me.
I viewed it as being smothered. A breach of my boundaries. Iām an introvert by nature & value my privacy & alone time.
There were definite differences, but a lot of it was just them wanting to be a part of my life & I was allowing myself to feel overwhelm, detachment, & fear of getting too ācloseā & having my heart broken.
I donāt like depending on people or showing weakness.
When I finally started doing the inner work to attract the right kind of partner & life I wanted, I got what I asked for.
However, the Universe has a funny way of testing you to see where youāre weak & still need work.
Things I learned thru therapy:
ā”ļøThe avoidant attachment type shows up as independent & self reliant.
ā”ļøThey guard themselves when people get close, safety is not found in other people.
ā”ļøThey emotionally distance.
ā”ļøNon committal, they feel overwhelmed & uneasy about healthy stable love.
ā”ļøDifficulty trusting others & asking for help.
ā”ļøThink too much & subconsciously sabotage relationships.
ā”ļøFemales tend to be more āmasculineā in nature (Tom boy, strong independent, ārough around the edgesā)
It was suggested to me to trial dating apps to sort thru emotions about a relationship. To help gain clarity on my true wants & needs.
They said if it feels icky or heavy or misaligned ā um it is. š And thatās exactly what I felt. Ew.
I had no desire for the riff raff. Those were quickly disposed & deleted.
List to your gut. Itās never wrong.
ā
Tips given to me for my avoidant attachment style:ā ā
ā ā
1. Allow others to do some things you would normally do yourself. Makes me uncomfortable af. But Iām learning itās okay to rely on people.
ā ā
2. Slow down when experiencing overwhelm & stress. If you need a break, communicate it. Donāt hold it in until it becomes resentment.
ā ā
3.) Get real with yourself. Feel the feels & note how you want to FEEL in a relationship.
ā ā
4. Work on setting boundaries before reaching the point of pushing people away & emotionally distancing.
ā ā
5.) Work on identifying & communicating your thoughts & feelings. Donāt be afraid to cry. Learn to be more vulnerable in SAFE relationships.
ā ā
6.) Look for the positive qualities in yourself, others & your relationships. Remember that thing about thoughts become things & the grass is greener where you water it?
ā ā
7.) If youāre about to become ārunaway brideā & wanna run or GTFO ā time out. Make a pros & cons list. Consider the potential benefits of staying. Make sure itās in alignment with you.
ā ā
8.) When you’re taking time to yourself, communicate more effectively & show appreciation for the other. Example: āI need space for myself so I can be my best self for you. I appreciate your patience & I care.ā
ā
I feel the moment you get to the place where you feel at peace & at home with yourself is the moment before the relationship you always wanted shows up in your life.
It can a new one or maybe a new & improved one.
For me the healing of relationships & the world is always the healing of ourselves.
I remember days in my 20s waking up & absolutely dreading going to work & feeling a black heavy cloud over my life.
It was suffocating.
Iāve had a lot of jobs that were just that ā jobs.
I really donāt think it was until my 30s that I truly appreciated & deeply loved my profession in radiology.
It took taking a lot of wrong turns to get to that place of gratitude.
Same thing for my love life.
The handful of serious relationships Iāve had, Iāve learned so much from every single one.
And I do take a piece of every single special person & take them with me in my heart.
Same thing for my jobs.
Today, I got to do one of my most favorite things in the whole world, which I was absolutely terrified of as an X-ray student ā surgery.
I assisted in my first hip scope & labrum repair. Didnāt even know they used a C-arm for that. š I truly appreciate the surgeon asking my name & then making sure he knew my name & thanked me as I exited.
Many times this is not commonplace.
And youāre called Xray or hey you or Iāve even had shit thrown at me, & called stupid in a case.
Iām not kidding some surgeons are just not so nice.
You learn to have really thick skin & not show fear. X-ray school & environments like this definitely do not help self-esteem or self-worth issues. š
I used to tell my Xray students donāt let them know youāre scared because theyāll eat you alive. You will be OK & you can do this!
Learn to think quick on your feet. Be nice to everyone in the OR & help out as much as you can within your scope of practice.
To anyone no matter what your role is in surgery knows how intimidating the environment is.
I have told you before Iām like a bull in a China shop, so for me having to have finesse in a sterile environment is not just a matter of me being polished ā it is absolutely vital & necessary. It was a skill learned & refined with years of practice.
I remember having talks with myself before I went into the OR saying, āKatie do not fuck shit up. Do not contaminate or touch anything you are not supposed to!ā
An entire surgery case can be dependent on one wrong move & if you donāt know what youāre doing the doctor canāt see what heās doing.
Scary af right?!
I havenāt touched a C-arm in 3 years. Like riding a bike & it felt so good. š
I worked as an x-ray tech for 10 years at Community Anderson & left in 2015 when I moved to Lafayette.
My last 5 years have been the most life-changing & confusing & rewarding seasons all in one.
Points to this day in the life of scrubs & leggins:
1.) Treat everyone with respect no matter what their role, race, gender, whatever. No one is better than anyone else & you never know when youāre going to need someoneās help
2.) Itās never too late to start over. Itās never too late to refine your craft & your gifts. Itās never too late to follow what you love.
3.) Learn from your mistakes & all of the paths you take. You were placed there for a reason & you were always exactly where youāre meant to be.
Keep calm & Xray on bishes. šš š¼āāļøš
We gettin deep today yāall. This is something Iāve never completely disclosed. I hope it helps you where you are right now twas a message I was nudged to share today.
So here goes…
Never did the world make a Queen of a girl who hides behind a facade of perfection in a house of guarded walls but an imperfect woman of wisdom in a house of mirrors & glass.
Are you just INTERESTED in being a Queen of high value building your empire or are you COMMITTED to being her?
I had a mentor ask me this.
Holy shit.
Another gut check moment.
You see our beliefs build habits & our habits reinforce those beliefs.
For those of you who are new around here & donāt know my story let me set a quick framework of my past that may resonate close to yours.Ā
I too have been that human:
ā½ļøgoing through a divorce feeling like failure & confused about identity
ā½ļøcar repoed, $40,000 in debt, $5 to your name, basically living out of your office & your car, eating at hotels to save money on food
ā½ļøcomparing wanting to be someone else, coveting their life or body thinking that would make me successful & happy
ā½ļøthinking being single means thereās something wrong with me & I needed to settle & find a partner fast to actually be worthy instead of realizing I needed to work on myself & be the person I wanted to be with first
ā½ļøgetting involved in relationships, jobs, social plans when I feel resistance & ignoring my intuition, excessive drinking, overspending, giving my body to people who didnāt deserve it
So what did I do?
I visualized & BELIEVED in the things I wanted to manifest. I made a list of the things I would need to do & the person I would need to embody to achieve these things.
The BODY ā healing, health, rest, eating ENOUGH, working out because I love my body, vibrancy, food & body freedom, self love
The CAREER ā freedom, loving what I do, making an impact, following purpose not a paycheck
The RELATIONSHIP ā doing the inner work, believing in my self worth, getting rid of pre-conditions I learned over time, self awareness of my shadows and triggers, being the person I would want to be with
The MINDSET ā believing in myself, telling myself Iām a mf Hustler, a survivor, a thriver, I lead with my heart & I deserve everything I desire so I can serve others & myself to the highest degree
I stepped into my worth, I said NO to people, social media, habits, self sabotage more than I said yes to consuming toxicity. I created a routine that helped me be the person I wanted to be in the areas of my life: self, health, wealth, & relationships.
Doesnāt mean I was perfect, but it meant I fully believed in myself enough to grant GRACE & laughter for my humanness (aka when I fugged up š), & refuse to put myself on the clearance rack.
THINGS I MANIFESTED DOIN THE WORK:
š«For decades I lived in debt, during this Quarantine I made my last payment & paid off $43,000. Debts paid.
š«My health was shit, my digestion & adrenals a wreck ā I finally got my health back & completed my most successful cut this past year.
š«I was basically living out of my office with 5$ in my account, barely having enough money for eggs, to having the apartment I always wanted.
š«I wanted freedom of schedule doing all the things I loved. I now have 4 different jobs in radiology as well as my coaching practice making my own schedule.
š«I wanted travel & to live in 2 different places. I traveled bw IN & MO, making them both home.
š«Iāve had a failed marriage, numerous failed relationships which broke me. I wanted a best friend & partner to live life with, one that is a life story not just a love story, one worthy of growth & future & feels like freedom & home. The Universe gave me a MarineĀ šŗšøā¤ļøĀ @_rottier_
š«Ā Iāve had car trouble for some time, transmission finally went out on my bugĀ šĀ I was devastated but knew I deserved better. Recently manifested the car of my dreams.
Meet Ruby š
This has been a huge source of anxiety for me because my car is freedom & my freedom means everything. Which is something I struggle with & Iāll admit to you all. These are tough shadows to talk about & reveal.
It goes back to me being a prisoner in the majority of my abusive relationships in the past. I refuse to rely on other people to take care of me, Iām an overachiever, I donāt like to ask for help, Iām afraid of commitment because of my past experiences & itās something Iām working on. I am independent & self-sufficient to a fault, causing me to put up a hard shell around my very soft center when fearful or threatened.
Thick skinned you could call it but I realize I come off as cold and heartless when this happens. When I reach a point of emotional exhaustion & frustration in a relationship, & Iāve said it before, I will cut a mf out of my life with no remorse & move on. (Friend, family, or romantic partner) Not proud of it. Again, with self-awareness comes the power of change. Iām working on it.
It affects every facet of my life & is one of my biggest fears.
My biggest fears: feeling insignificant, disrespected, unworthy, a failure, feeling like a prisoner whether itās financially, relationally, or with my food & body image.
Iāve come to realize I have a problem with authority & Iām not always in the ārightā for always doing what I want to do. I have constant discussions with my ego, Kathleen, as I like to call her. š
I get stuck in my own head & place so much pressure on myself to achieve & GSD to a degree it affects others & makes them feel inferior &/or insignificant. I apologize to anyone whom Iāve made feel this way through my ignorance.
In support, I told you before about a story where I had a performance review at work & my manager told me I needed to have more patience & empathy for other peopleās weaknesses. That was the first time I became self-aware of this shadow.
Kathleen is my masculine survivor. She is wolf.
Katie is my feminine caretaker. She is woman.
I know I need both of them. Finding the blend is the challenging part of being a human.
So a reminder to my fellow Type Aās, Ima get shit done 4x as fast as you, get out of my fuggin way I can do it better ā props to being efficient but please be kind to those who are different than you. Utilize it as a strength to help others become better. Lesson learned.
If you donāt know what your Human Design is, I highly suggest you look into it. Itāll help you understand how youāre wired & how youāre supposed to live this life & manifest more effortlessly.
I also suggest @tobemagnetic Her courses on doing the inner work we all talk about changed my life.
So some Sunday pondering, reflection, life lessons learned the hard way for yāall.
Remember the KING or QUEEN you wanna be.
Iād rather be a woman of imperfections & wisdom living in a transparent glass house than an imposter living within guarded walls. š
Iād love to hear your thoughts & comments or if youāve struggled with similar struggles like meš¤
And if you need someone to talk to & coach you through your own situation, Iād love to listen, link hereā¤ļø
Sister, 2 months ago I wouldnāt have thought one of the most important decisions of my week would be what sweatpants Iām wearing to the living room today?
I stumbled across a to do list as I flipped back through my daily planner…
…I welled with emotion.
It was so BUSY.
Photo credit: @doot_doodler
Busy with apts, shopping lists, workouts, work schedules, errands to run, consults, projects ideas, meetings, down to what color scrubs I needed to wear to make sure I went to the right hospitals.
Stress ā on my body, mind, & spirit.
I felt ashamed to discover it. Time & life have changed so much. Forced to slow down. To long for that old life, the ānormalcy.ā
It was also a great reminder.
A reminder of how weāve transformed busyness into beingness.
Iām different now. I long for pieces of that old ānormalcyā but not the busy.
I loathe the word busy. I used it as a bullshit excuse & conversation filler for years. I catch myself doing it now.
I used it for not doing things I wanted to.
Travel. Vacation.
Spend time with friends & loved ones.
Invest in a new project, job, or venture.
Move.
Just fucking BE & do what I want to in a day.
Mostly out of fear of not having enough moneyĀ Ā or being seen as lazy. BUSY made me feel safe & worthy.
Same with control. If I control my body, my food, my workouts, my schedule ā everything will be ok. Which in the past Iāve realized leads to disordered eating & body image & a poor relationship with food, myself, & exercise.
You place your worth on what you look like & how much youāre achieving.
Photo credit: @what.is.mental.illness
So when youāre not ābusyā what initially happens?
You emotionally eat.
You doubt yourself.
You compare.
You get anxiety.
You lose your labels & sense of self.
Your relationships suffer.
Basically you step on the hot mess express full speed ahead.
Emotional eating is a biggie.
So here are some things to help you:
š Stay occupied, halfway organize your day and do a brain dump the night before. That way you kind of know what to expect & can set a semischedule.
š Jot down tentative eating times so you have something to stick to ā expectations & commitments to yourself. And this way you can plan around your activities for the day.
š Good activities that help pass the time positively:
-Cleaning house
-Purging old things from closets and spaces it makes way for new positive energy
-Take a nap, most of us donāt get enough sleep anyways
-Read ā Knowledge + action is power
-Invest in a new learning course or workshop ā be a forever student
-Color or pick up a creative hobby that keeps your mind and hands busy
-Go for a walk or do a mini workout for 20 minutes
-Call a friend
-Brain dump and schedule your week
-Listen to a podcast or write in your journal
-Go shopping, run errands, get out of the house
-Keep trigger foods out of the house if you know you canāt control yourself well around certain foods
– Eat a big breakfast with plenty of proteins and fats they will keep you fuller the majority of the day: things like eggs and sausage, eggs and bacon, burgers, roasts, it doesnāt have to be breakfast food
Itās ok to plan, but leave room for grace, flexibility & adventure.
Next time when Iām sitting in traffic, running late, Iāll reflect on the time of not having anywhere to run to. Iāll remember in the midst of confusion & suffocating stillness I grew strong, calm, & found a new appreciation of life & control.
When I began specializing in gut issues & primarly womenās relationship with food & body image, I saw a pattern. I LIVED the pattern ā basically an obsession about control over food & exercise.
We deny we have an eating or behavioral disorder ā we DO, sister. But you donāt have to stay there.ā¤ļø
Signs include:
Feeling panicked when sick, injured, or vacation jacks up our workout routine
Feeling like walking āisnāt enoughā
Restricting or allowing food based on exercise that day.
Feeling we have to āearnā food.
Fear about gaining weight
Feeling worthless if any weight gain occurs, obsession with the scale & letting it dictate our attitude for the day
One client said, āI feel like I MUST control & workout everyday. If I donāt, I feel worthless & obsess about it until I do workout.ā
We talked about how that disordered need for control is taking over our ability to intuitively listen to our bodyās cues to rest. It also affects our energy, hunger, sleep, digestion, hormones, & bluntlyā our ability to give a shit.
This relationship with food & exercise tends to make us miserable. Paralyzing us from enjoying the important things in life.
Hereās how I help clients (& myself) establish a better relationship with our food & exercise:
Disconnect the connection of āperfectionā with food & exercise to our worth & obsession with having to earn food.
I used to count every calorie I consumed, down to the gum I excessively chewed. I only ate the calories I burned that day. I only ate diet food, hoping to save calories & carbs. I was chained to numbers. My macros were shackles. My mindset & perception of my methods & myself were the enemy. It wasnāt the food or exercise.
When we were young, we knew when we were hungry & we stopped when we were full. Because of environmental & emotional factors, getting stuck in cycles, many of us lose touch with our true hunger cues.
This is where I find intermittent fasting & or setting a meal schedule or eating window is helpful, teaching us when weāre actually hungry & preventing mindless/emotional eating.
Also viewing food as fuel for our day & workouts instead of a reward is a helpful way to rewire our brains from earning to nourishing.
2. Focus on simply moving your body.
Workouts should be enjoyed. Walking IS ENOUGH. Shoot for 10k steps per day or simply increasing your steps by 1k each week till you reach your goal. If you have a good relationship with food, there is no need to kill yourself in the gym 7 days per week. Spend adequate time eating at your true maintenance calories. You should not be dieting more than 1-2 times per year.
Before quarantine, I would walk, CrossFit &/or bodybuilding 5 times per week with one rest day and one active recovery day. I love the community & push of a group Wod.
Intra quarantine, I donāt have access to the equipment or facilities for specific workouts. Iāve worked out at home 3 days per week with minimal equipment and walked.
Havenāt gained, inflammation is actually down, & Iāve become more in tune with my body, hunger cues, & how to adjust my food & eating schedule based upon what my body is craving.
3. Surrender to the seasons. We arenāt meant to look the same.
Binges, disordered eating & body image, cravings, & anxiety for control flare up when weāre living in a chronic deficit &/or chasing a size weāre not meant to naturally be.
Your hunger &/or lack of are signs your body is simply trying to survive. Lack of resources trigger our bodies to down regulate systems, cycles, & hormones. Wonder why you lost your period or youāre cold all the time, you plateau on 1200 calories & gain when you eat anything above 1600? BINGO. Donāt be afraid to Reverse Diet. Invest in a coach!
Weāre really chasing a feeling, not a number. We want to feel worthy, loved, significant, safe, heard, seen, & happy.
These are all a state of being my loves.
It didnāt matter if I was 100lbs or 160lbs, happy was a state I FELT about my life at whatever season. If you donāt do the inner work & address the root cause, itās like putting a bandaid on a bullet wound.
Youāre afraid to surrender because you donāt want to give up control. Especially for my fellow Type Aās.
Guess what?
You never had control, you became youāre own prisoner.
Educate yourself. Self love is a skill we sharpen. Surround yourself with people & environment full of positivity. Everything you consume, down to social media makes an impact on your perspective.
Cut the toxicity & self sabotage.
Food & body freedom are just one decision away.
The decision to choose YOU. ā¤ļø
Whether youāre struggling with gut issues, trying to learn macros, fuel for your workouts, or fighting for your food & body freedom, Iām here for you.
āBe mindful of trigger foods, high fodmap foods, sensitivities to certain spices, EAT SLOWLY & until 80% full
š¹All pair well with grapefruit citrus @zevia & @patron Jus sayin. Tastes like a margarita without all the carbs & sugar. Other Zevia Recipes HERE.
šEat primarily low fat proteins & veggies during the day to save the majority of your calories for flexibility (especially carbs & fats) for your special treatā£
š¦ Get in a good workout or increase your activity for the day to equalize calorie balance ā£
ā£ā£ā£
SET MACRO RANGES. Give yourself flexibility, if youāre not cutting for a fitness competition thereās no need to be that strict. Create a larger deficit during the week to allow more flexibility. Determine what is nonnegotiable. If you want cocktails, drink them but have a lighter dinner, get in more steps. ā£ā£ā£
ā£ā£
Example
HOW TO TRACK & LOG ALCOHOL ā£ā£
Take 1.5 oz of Patron
ā£ā£
āŖļøEx. 1.5 would be around 103 calories (Or measure the calories in your alcohol of choice)ā£ā£
ā£ā£
ā Logged as CARB grams ā£ā£
103/4= or 25.8g of carbs youāll add to your daily amount on @myfitnesspal ā£ā£
ā Logged as FAT grams ā£ā£
103/9=11.4g or 11.4g of fat youāll add to your daily amount on @myfitnesspal ā£ā£
ā Logged as FAT & CARBS ā£ā£
103/2=51.5
Carbs: 51.5/4=12.8g added to carbs
Fat: 51.5/9=5.7g added to fat
ā£ā£
āŖļøThere are 4 calories/g for carbsā£ā£
āŖļøThere are 9 calories/g for fats ā£ā£
āŖļøAlcohol is 7 calories/g
ā£
Cheers to taco & nacho day (or any day that ends in Y š), drink smart! ā£
I start my mornings with gratitude, a walk, & something inspiring to get my mind in the most abundant state possible.
Todays read, āAdvice from a dying 24 yr old.ā
Do you ever think about how most of us go through days on autopilot, merely existing. Those moments you get home & donāt remember the drive?
We chase material things & achievements yet feel empty & lost inside. We worry about dumb shit & things that donāt really matter in the end & fulfillment like bills, titles, money, what others think of us, etc.
Why?
None of us truly know the answers & what happens to us after this life. How we navigate this life, however, & the choices we make along the way, define our character & existence. Our experiences & choices shape us, but many of us spend our lives locked into commitments chasing money, power, & stability instead of digging deep within us.
We count down the hours on the clock until we can go home for the day, rest, and do it all again the next day. We run around all chasing something, and wake up one day wondering why we even chased it. It may not matter to you now what you do with each day of your life, but maybe this advice from a dying 24-year-old will give you a wake up call.
I hope you will take some wisdom away from this, & realize we only have a short time on this planet. We may as well make the most of it, & love & live as authentically as we possibly can before our time is up.
POWERFUL ADVICE FROM A DYING 24 YEAR OLD
āI am only 24 years old, yet I have actually already chosen my last tie. Itās the one that I will wear on my funeral a few months from now. It may not match my suit, but I think itās perfect for the occasion.
The cancer diagnosis came too late to give me at least a tenuous hope for a long life, but I realized that the most important thing about death is to ensure that you leave this world a little better than it was before you existed with your contributions . The way Iāve lived my life so far, my existence or more precisely the loss of it, will not matter because I have lived without doing anything impactful.
Before, there were so many things that occupied my mind. When I learned how much time I had left, however, it became clear which things are really important. So, I am writing to you for a selfish reason.
I want to give meaning to my life by sharing with you what I have realized:
ā Donāt waste your time on work that you donāt enjoy. It is obvious that you cannot succeed in something that you donāt like. Patience, passion, and dedication come easily only when you love what you do.
ā Itās stupid to be afraid of othersā opinions. Fear weakens and paralyzes you. If you let it, it can grow worse and worse every day until there is nothing left of you, but a shell of yourself. Listen to your inner voice and go with it. Some people may call you crazy, but some may even think youāre a legend.
ā Take control of your life Take full responsibility for the things that happen to you. Limit bad habits and try to lead a healthier life. Find a sport that makes you happy. Most of all, donāt procrastinate. Let your life be shaped by decisions you made, not by the ones you didnāt.
ā Appreciate the people around you. Your friends and relatives will always be an infinite source of strength and love. That is why you shouldnāt take them for granted.
It is difficult for me to fully express my feelings about the importance of these simple realizations, but I hope that you will listen to someone who has experienced how valuable time is.
Iām not upset because I understand that the last days of my life have become meaningful.
We care so much about the health and integrity of our body that until death, we donāt notice that the body is nothing more than a box ā a parcel for delivering our personality, thoughts, beliefs and intentions to this world. If there is nothing in this box that can change the world, then it doesnāt matter if it disappears. I believe that we all have potential, but it also takes a lot of courage to realize it.
You can float through a life created by circumstances, missing day after day, hour after hour. Or, you can fight for what you believe in and write the great story of your life. I hope you will make the right choice.
Leave a mark in this world. Have a meaningful life, whatever definition it has for you. Go towards it. The place we are leaving is a beautiful playground, where everything is possible. Yet, we are not here forever.
Our life is a short spark in this beautiful little planet that flies with incredible speed to the endless darkness of the unknown universe. So, enjoy your time here with passion. Make it interesting. Make it count!
