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’ve talked about how I choose a word every year. I choose a word I desire to embrace & embody. This year, & it also, now, being the start of #worldcarnivoremonth – I feel maybe it should be BEEF 🥩🐮🦾😜
2 years “carnivore” & a lifetime to go. #bodybybeef #Merica
The word I choose helps me to make decisions, to think, to feel, to BE the essence of that word in every facet of my life. I have learned over 39 trips around the sun in this lifetime to be my own accountability partner, my own best friend, my own favorite – my most important love.
I learned to love my body because it is the longest commitment & only forever home I’ll ever have.
I learned to love my weirdness, my mind, my heart, & my spirit because it makes me, ME. And nobody else can look like me or BE ME. Same for you.
I can’t believe I’ll be 40 this year, I remember when I thought 25 was old, then 30 was old, & now it seems 40 is the new 20. I can tell ya I feel a whole helluva lot better as an almost 40 something than my 20 year old self.
My journey has been both pleasure & pain. I’m sure yours has been too. I understand.
I hear you, see you, support you.
I’m right beside you unpacking & packing those bags sippin on that cup of coffee or cocktail, pick your poison.
I’m not writing this post today, on 1-1-2022, to tell you what to do, or to tell you I have all the answers to whatever you want to change or troubles you, but I am writing this to tell you that you can do it. I’m writing this to tell you that I believe in you.
I used to pick 5-10 new goals each year. I realized a singular day on the 1st of the year, setting goals like I was “supposed to” never turned me magically into Superwoman. It didn’t magically give me the health I wanted, the body, the career, the money, the friends, the love I desired.
I was still the same ole weird lil creature that I am, still overwhelmed with trying to change too much all at once, still “shoulding” all over myself. Still lost in all the information & society’s expectations.
Within a month or so, I failed or fell off the wagon & had to start over.
Smaller.
With lower expectations.
Shrinking myself.
F*ck that sh*t.
I’ve told y’all before, you can’t live a BIG, full, ABUNDANT life on an empty tank.
For a few years, I gave up on resolutions entirely. Then, I discovered the book, “One Word” & it changed my perspective. Instead of a sh*t ton of goals, I set intentions to embody 1 goal, 1 word, & that worked a lot better.
That concept is using your word as a theme for your year.
My word for this year is ‘Abundance.’ My word for last year was ‘Joy.’ Other words I’ve used were peace, growth, & grace.
I challenge you to simply glance at the year ahead & choose a word you’d like to embody as a pillar & map of growth.
Quick annoucement to my baby carnivores & people wanting to try a meat-based diet, my group coaching is open & ready to welcome you with open arms. Coaching FAQ’s in link in IG bio and HERE
You can always dm me and don’t forget to sign up for our email list HERE
For Christmas last year I gave away alcohol & money as gifts. Merry Christmas Probly do the same this year. Why lie?
I also bought my family Christmas Eve dinner – which was @doordash of all the delicious wings from @tpindyi69 Twin Peaks because that the only place open & none of us wanted to cook.
Just thought I’d not bullshxt around & put that out there We had the best Christmas ever simply because we were together.
End of the year reflections & intentions… Do you know I had never had a Christmas before that where I hadn’t worried about money?
There was a time I didn’t know if I’d have enough money to buy eggs & I lived out of my office. Last year was the 1st year I had enough money that I didn’t have to worry about it.
There was a time I could’ve told you how to sneak into every pool & hotel to snag free breakfast to save money.
Brand name clothes were not something I could align funds for. Goodwill, Walmart, second hand & the discount rack, bishes.
In college, I stayed home while my sorority sisters went out shopping.
Self confidence, vibrancy, energy, mindset, frequency & self-awareness were not things in my consciousness at the time.
I viewed money as a bad thing, something I had to work really really hard for & always felt there was never enough. And if I wasn’t saving every penny, that made me a bad person.
I came from a middle class world. We didn’t dare leave lights on, waste food, buy “unnecessary things”, or be caught not working or doing chores because that was viewed as being lazy.
From childhood I thought love was earned thru accomplishments, productivity, & what you looked like.
I felt I was never good enough to attain the life, love & wealth – things that other, luckier more affluent people had.
Totally mind fxcked me for decades. I’m grateful now to have healed to the point of peaceful evolution & gratitude.
The holidays are hard on people. I get you.
The New Year is like some imaginary clean slate that people think on January 1 everything will be different when they truly have the opportunity to clean the slate any day they want.
I paid off more than $43,000 in debt last year — in a damn pandemic. Dunno how. I had faith that I could & let the Universe take care of the rest. I paid off all my credit cards, a consolidation loan I was paying $730 a month on for 3 years. I purchased a new vehicle, finally restored my credit & spent money on the things that brought me joy without apology. This post really isn’t about money but I needed to write this stuff out & just give thanks for this point in my life. Maybe you can relate too. I realized I’m my own best friend. I love being alone but I’m never lonely. I don’t need anyone else to complete me — I am complete. I am ready to finally let an aligned special someone in if it’s the right time. The past 2 years have been painful as hell too, probably 2 of the most painful & biggest roller coasters I’ve been on in my 39 years – in every facet of my life. I’ve had to swallow my ego more times than all the shots on my 21st birthday y’all Every year I reflect on what I’ve been thru & what I could do better. I come up with a motto & a word to symbolize intentions for my next year. My motto for 2021 was: “Wherever I go, there I am.” Still is.
2022 is: “The wheel turns.”
Because wherever I go I will choose to make the most of it & cultivate a life & environment that brings me joy. I will honor my changes, emotions, needs & evolve as I need to. I will have purpose, impact, & I will serve to the best of my abilities. My word for 2021: JOY. I promise to still live with JOY.
My word for 2022: Abundance. So I’ll raise my glass w/y’all, cheers!
Happy Saturday from the VA btw and GO COLTS! Headed to the game after my shift
It was like I was jumping into my car to go somewhere without the keys…
The number one block preventing me from transformation was my BRAIN.
Like 90% of all transformation comes from awareness & resilience. I didn’t know that when I started.
When you are at your lowest point, that is your greatest door to change. A big friggin door that smacks you in the face!
I remember the morning after I wrecked my truck. I fell asleep at the wheel. Tired, going through a divorce at the time, living with my parents, had been drinking that day.
My mom looked at me as I walked into the kitchen & I told her what had happened. I said, “Mom I have a problem.”
She replied, “Yeah I saw your problem sittin in the driveway. Congratulations, you’ve hit rock bottom. There’s only one way left to go & that’s UP from here!”
Trying to navigate my way through life, more specifically my weight loss & health journey, I thought my success & happiness would come when I found the perfect diet. I thought if I could just find an easy way to restrict food, lose fat fast, & shrink to the smallest version of myself my problems would be solved.
It wasn’t all my food, most of my problems stemmed from my thoughts & the story I kept telling myself.
Your brain is the control center for all activities in your body, mind, & reality you live. It regulates your breathing, heartbeat, emotions, thoughts, words, conversations you hold internally & externally, & many more vital processes.
Yet, most of us think success comes from singular things like diets, workouts, having just the right job or relationship, when we’re harming our brains every single day. And most of the time, we’re not even aware of it.
I started noticing positive changes & ease of life when I set new intentions & habits like spending more time outside, listening to my gut, doing things that brought me joy like coloring & walking, light therapy, gratitude, morning movement, less time on my phone, using blue blocking glasses, not drinking tap water, moving more throughout the day, removing toxic people/things/habits/social media & cultivating an up leveling environment. All products, codes, & links are in the link in my Instagram bio.
I wanna share these with you so you can learn them quicker than I did.
The 4 habits crippling your brain & blocking success!
SLEEP
Y’all this a biggie! Most of us don’t get enough & realize the impact quality sleep has on our overall health & energy. It affects EVERYTHING from our mood, energy, performance, fat loss, muscle gain, body function, ability to give sh*ts about the truly important things we should give sh*ts about.
When was the last time you didn’t sleep well but felt great & performed at your best? Never. I’ll answer that for you.
The consequences of sleep deprivation can be fatal & range from dementia, brain cell loss, early memory loss, or even Alzheimer’s. These effects slow down your thinking, impair your memory, & hinder learning. Research even shows that sleep deprivation might shrink your brain. When you sleep, your brain gets a chance to recover & process what you’ve learned & experience throughout the day.
THE FIX
Most people need 7-8 hours of sleep to feel & perform their best. However, it’s also important to consider the QUALITY of your sleep. Set regular bedtimes, wear blue blocking glasses after sunrise & light therapy in the mornings. I use Swanwick glasses. Put down the electronics an hour before bed, create a dark, cool environment by turning the heat down & getting black out curtains, reduce caffeine intake to mornings only & under 300mg/day, take a natural melatonin & or magnesium supplement before bed. Helpful supplements I’ve used are Natural Vitality Calmful Sleep, Relax Liposomal from Nuethix Formulations, & Zzzyquil. On Amazon Favorites List here
2. DOING “NOTHING” One of the most underrated ways you might be harming your brain is by NOT USING IT. Your brain is like a muscle & like they say, “If you don’t use it, you’ll lose it.” We are designed to move & create & think. Challenging thoughts, new skills, different hobbies, interesting & meaningful conversations, reading, podcasts, nurturing social media, YouTubes, new experiences, puzzles, games, coloring, cross stitching, painting, & crosswords can help stimulate your brain & develop neuroplasticity, which refers to the brain’s ability to adapt. Like any muscle, your brain needs to be used and flexed to stay in shape.
THE FIX Research proves that brain exercises have a positive effect on our cognitive abilities. So, what are you waiting for? Ask yourself what you could do today or this week to learn something new & train your brain. Start with choosing something that brings you Joy! I enjoy coloring, writing, learning, exploring new places I’ve never been & talking to new people!
3. NOT MOVING
I’ll say it again, we were made to MOVE. Living a sedentary lifestyle can have dangerous effects on our mental & physical health. An inactive lifestyle comes at high costs, such as heart disease, obesity, diabetes, depression, loss of strength, & even dementia.
A study found that a sedentary lifestyle also has negative effects on our brains. For example, it negatively influences our memory. There’s nothing wrong with chillin on the couch & taking a time out, we need that balance too. However, the problem is that millions of people, especially those working from home or with desk jobs are victims of a sedentary lifestyle (because you choose to be). 10k steps per day, make that a goal.
THE FIX Beating a sedentary lifestyle is mostly about incorporating daily activity into your life that you enjoy & becomes a success habit. It’s not about exercising hours a day but being intentional to make movement a vital part of your day.
Teach yourself to be a morning person, get your workout or some kind of movement done first thing. The most successful people make this a part of their morning routines. Take short walk breaks every 20-30 minutes, walk after meals, park further away, take the stairs, wind down with a short walk at night, do yoga, stretch, run, do group classes, walk around your house & lift dumbbells during commercials – just do something! I walk around our ER & around my CT machine in between patients, I walk after meals & work out in the morning. I also have a pair of extra 10 & 3lb weights & a resistance band I keep in my radiology suite for a quick circuit during down time.
4. NIX THE SUGAR
According to Fernando Gomes Pinilla, professor of neurosurgery at UCLA, what you eat affects how you think. 100% agree! If you’re like me, I’m one that has suffered with gut issues & food addiction. Never had a great relationship with carbs or sugar, nor could I digest them well.
Research also proves that a high-sugar diet slows down our brains as well as interferes with memory & learning. What do we tend to crave in times of stress or boredom? Typically highly caloric foods chocked full of sugar, carbs, & fat. When we get overwhelmed & stressed, these cortisol spikes make us feel the need for more energy & the easiest way to get that instant hit is through sugar. And that’s exactly what most junk food delivers: minimal nutrients, low quality oils, additives, sugar, & salt. The problem is that we are overfed & undernourished as a whole because of readily available “junk” food. Malnutrition doesn’t only harm your waistline but also affects brain function & development. Our brains make up 2% of our body weight, but they use 20% of the resources. That’s why the food you consume has such a huge effect on your thinking & behavior.
THE FIX
Cut out the crap. Protein & healthy fats should make us the majority of your meals. Choose foods you love & ones that do not trigger negative physical or mental problems like gut issues, mood swings, & disordered eating habits like binging & emotional eating.
Make sure you’re eating enough, We should be eating out true maintenance calories the majority of the year. You can use the TDEEcalculator.net to find yours & it’ll give you a suggested group of macros. I like my protein set around 1g/lb of body weight or goal weight if you have more to lose. I’ve personally even gone up to 1.5g/lb of body weight & for smaller individuals like myself doing a more meat-based, low carb lifestyle.
My meal 2 at work today! #meatbars 😉 Airfry. 380, 12 minutes thru preheat cycle. Surf & Turf! Air fried shrimp, 80% ground beef, & 93% Perdue ground chicken! Cleaning out the fridge. I bring an airfryer to work with me. Have an instant vortex 6 qt. on Amazon fav list. These also re heat well. Info all over my IG, scroll thru, check highlights & link in IG bio!
Invest in a coach or practitioner or qualified individual to help you! My Coaching FAQ’s are in the link in my Instagram bio & here!
AS always, to my humans out there just tryna be better! oxox Coach K
Feeling pretty & PRETTY STRONG this mornin. Shamelessly admiring my arms in the freakin awesome lighting🦾 @hotworx.fishers
Your homework is to take time to simply love on yourself today, too. You’re magnificent!
Photo dump on IG of my morning success habits which includes me writing to y’all (& myself) every single day.
Workout at HotWorx Fishers. Loving the new Blast workout!
Post workout breakfast. 1.25 lbs of 80% ground beef #meatbars Airfry. 380. 12 minutes. Did not consume the fat in the bottom of the airfyer to make it leaner. Recipe is on my IG, link in bio & in highlights. I bring an Airfryer to work . Instant Vortex 6qt.
Happy light! I use this portable light everyday for 30 minutes. On Amazon Favorites List on IG. Link in IG Bio.
I had a great workout & sweat sesh while learning & listening to @iamsahararose & @itskrista talk about The Law of One. Well done sisters👏🏼 this was mind-blowing 🤯 & remarkably expansive!
Sparked what I felt nudged to channel & share with you guys:
Uncomfortable truths I wished I had realized & accepted earlier in life …
Here goes…
Happiness is the byproduct of living your purpose. Happiness doesn’t make you happy, having purpose makes you happy. Once you become at peace with your purpose, your life & your body will fall in line. You won’t feel the need to numb & self sabotage with emotional eating, gluttony, self-loathing, overspending, sleeping around, excessive drinking – pick your poison.
Talking with clients & reflecting on my own journey, the reason we self sabotage is because we’re trying to find love & stimuli outside of ourselves & feel we have no purpose, no significance.
It’s like eating when you’re bored. It’s like the elderly & their partner dies or they’re put in a nursing home or you take their keys away, they often expire shortly after. It’s like taking away their purpose.
Gut check moment, right?!
Learn to redirect your mind & you then learn how to redirect your life. It’s your choice.
We all have definitions of heaven & hell. We are all deliciously unique individuals. Just let people BE. Loving someone in the hopes that they will change is not truly loving someone. Truly loving someone is giving them the free will to live as they choose. This includes learning to lovingly release & let people go. Remember everything happens for you not to you. Stop trying to cram a round peg into a square hole.
Not everyone wants to be in the same kind of “relationships.” The definition of a relationship will be different for us all. We’re all One. One Love. There is no right or wrong way to live your life, it’s all an experience of your choosing.
I personally feel there is no requirement to have to slap labels or legally binding contracts on relationships to make them more significant or lucrative.
What “successful” looks like, what “beautiful” looks like…if they make you happy & fulfill some part of you, let it BE & savor the moments. And if you choose at some time to be exclusive or to change your definition in a different way, let that BE & savor the moment or the season. Stop over complicating shxt.
Have a partner who wants to see you thrive & evolve WITH YOU or no partner at all. Y’all, being around energy vampires who’re trying to keep you small is painful af – AND your decision. One of my best friends, as well as myself, have been in a relationship(s) where the other persons needs & goals were always way more important. You felt all that mattered was that you made it as easy as possible for THEM to move forward & be comfortable. If you achieved success, they were jealous, felt you were overshadowing, it was never as good as theirs, & your goals were ridiculous.
Even though we sometimes can’t choose whether we fall in love or not, we can indeed choose whether we stay with someone. There’s a big difference in being alone & lonely. I will repeat this to my very last breath. If your partner constantly dulls your shine & all you feel is your energy waning & seeking to people please, it’s probably the wrong partner.
A rich relationship should be full of support, nourishing challenge, & encouragement. If someone doesn’t want to see you achieve your dreams, they won’t be there when you hit rock bottom either. Sorry Sis, no, quit bullshxttin yourself. And just because a relationship has lasted “a long time” doesn’t mean it’s working.
Life isn’t “fair” it just “is.” If you expect life to be fair, you’ll be disappointed & never reach your potential. Shxt happens, & sometimes, there’s no reasonable explanation for why things happen or why people do what they do.
Ultimately I do believe we manifest our lives & attract what we get, we attract what we are. So think about that & control what you can control, which is your vibration & reaction to things.
There won’t ever be a better time to start. Most people waste their lifetime procrastinating instead of living their desired life because they think there will be a “better time to start.” You never know how much time you have left, & life is certainly too short to postpone experiences that bring you joy. Making a wrong decision is better than making no decision. It’s like that saying I love SO much, “It’s better to ask for forgiveness than permission.” 😂
Money is simply energy & it has power. No matter if you like it or not — money matters. Learn to love it. Learn to appreciate it. It isn’t bad. It doesn’t make people bad. The vast majority of the global population spends 40+ hours per week working for money. Most people hate their jobs, but stay because they need to “pay the bills.”
Many of us spend a significant part of our lives working for money, I personally LOVE working, it brings me happiness & a feeling of purpose, but most people deny its importance or they let it define them.
Stop denying the power & importance of money & start learning how to use it to your advantage & give back. Make it work FOR you, stop wasting it on useless things, use things love people, invest only in things that bring you joy & upleveling.
Money isn’t everything, but it certainly brings you freedom, the ability to give back, & makes life a whole helluva lot easier & more fun.
Social media can steal your time, energy, & your soul but it doesn’t have to. I have a love-hate relationship with Social media. The trolls make it unbearable some days, haters gonna hate, hurt people hurt people, etc. etc.
Your voice matters, don’t let other people stifle what you want to share with the world. Be proud of your life & your body. You can decide whether you use social media to make your life better or worse. You have control over what you consume & what you see.
Choose to be a creator, not a consumer of content. I loathe the word influencer, I choose to be an Authority. Sorta sweet, sorta Beth Dutton vibes. 🙅🏼♀️😉 Where my Yellowstone fans at?! 👋
Final thoughts… Life ain’t always easy but it’s always good. It’s a privilege to wake up & be alive. Don’t expect life to be fair, create your own rules. Or do as I do, I don’t do rules I do what feels right.🙃
If you constantly choose comfort & ignorance over courage & awareness, you’ll end up being the puppet of others. If you, however, manage to embrace the following truths, you might be able to design an extraordinarily fulfilling, purpose-driven life earlier than I did.❤️❤️🩹❤️🔥
I’ve never been good at asking for help. Not in school, not from friends, not from the doctor, therapy, not from mom & dad, not from anyone really.
Always had that “figure this shxt out for yourself” mindset.
I know now this stemmed from fear of being judged – fear of being wrong, fear of being viewed as weak & stupid & not being able enough to take care of myself.
In my 1st marriage, I was not the breadwinner. I depended on him for numerous things. To put a roof over my head. More expensive items & investments. Paying for vacations & when we went out to eat. And he provided, which I’m grateful. He’s a good man & I wish him the best to this day.
I didn’t have a lot of money. I was in debt. Still a hard worker but could just never get my head above water. I felt like a prisoner & hopeless & weak. I should’ve left years before I did for the both of us to thrive.
This fear of having to rely on someone else grew throughout my following relationships. I was the breadwinner for the majority of them. Fear of commitment & dependency turned me into the stereotypical emotionally & relationally avoidant. You could imagine the pain of having to say I was a “dependent” when I married a US Marine. Omg the sting.
Growing up on a farm you’re raised to be strong, productive, resislient, & self-sufficient. There wasn’t always someone there to help you. You had to learn to figure things out for yourself.
Which I guess is why I do well in radiology, too. We have to think on our feet, outside of the box. We often times work alone, we have to move patients by ourselves, we have to learn to get images & diagnostic exams done for your doctors with as much precision as possible so we can help save peoples lives.
We are the eyes of your physicians. If we don’t do an exam correctly & efficiently, a diagnosis could be missed or misdiagnosed which changes the trajectory of your life. If we inject the wrong contrast or don’t follow proper protocol, we can kill you.
Talk about pressure right?!
We’re not just monkey button pushers.
Xray school just exacerbated my issues with not asking for help. Stubborn. As. Hxll. I hated every moment of Xray school. You feel like you’re under constant scrutiny & criticism. It’s true, survival of the fittest & only the strongest survive
One of my favorite mentors, Dr. Stephen Cabral, sent an email yesterday about this very topic. Him & his team helped me heal from SIBO & a bacterial overgrowth years ago. I learned much from them about proper functional nutrition.
This really hit home for me too… You can apply it to any area of your life.
“If you encounter a forest & you know on the other side are your hopes & dreams, you’d want to get through the woods as fast as you can…
But most of us struggle, forever hacking through the bushes & branches, changing directions, getting lost, & wasting time…
While all along if we had just stopped before making the treacherous journey on our own & found a local guide that had traversed this forest thousands of times, that person could simply show us the paths they’ve cleared over the years.”
I don’t know if I needed to hear this, or someone else out there too, but it hit me like a ton of bricks.
I know I’m not the only one out there that has been conditioned to believe “figuring it out for yourself” is some badge of honor. Like I used to think not eating & beating the
out of my body was too.
I’ve learned I NEED to ask for help & it’s ok. That’s what we’re here for to help support, learn, & grow together, united.
It doesn’t mean you’re weak, stupid, or incompetent. It means you’re smart because no one knows everything & you should never be the smartest one in the room or you’re in the wrong room.
This is the fastest & most guaranteed path to success. On every level: health, weight, relationships, career, finances, spirituality.
If I can ever help in anyway, I am honored to be your guide. This was way longer than I expected but obviously a message that needed to get out there.
Wish you all the best Monday & start to your week!
GRATITUDE: think & name off at least 3 things you’re grateful for & do at least one thing that brings you joy in the mornin. Smile more. Compliment more. Do at least one nice thing for someone every day.
MOVEMENT: get a walk or some kind of movement done 1st thing in the morning. Be intentional about getting your 10K steps in.
FOOD: eat nourishing food that does not cause any negative physical or mental triggers. Eat slow & mindfully. Hit your protein grams daily. At least 30-50g/meal. Average 2-3 meals/d, no snacking. Let your carbs & fat grams fall where they will. Eat at your maintenance calories the majority of the year. Drink at least 1/2 your body weight in oz of water daily + get in adequate electrolytes. Walk after meals, even 10 minutes. Eat your largest meal & carbs after your workout & taper meal sizes off later in the day.
WORKOUTS: strength train 3-4 x/week. Use cardio wisely, get in your daily steps.
SELF CARE: do sh*t you love everyday & fill your cup. Sleep 7-8 hrs/night. Take 2 rest days/wk. Sweat, get some sunshine & nature as much as you can.
MINDSET: make a vision board or list or “Alignment” board on Pinterest & fill it with visions, quotes, pictures, & expanders of the life, love, body, & person you desire to embody. Believe you are worthy & deserving. Listen to positive podcasts, read books, surround yourself with extraordinary people & a nurturing environment.
That’s it. Don’t make it harder than it is. Remember motivation is fleeting, but you have the choice to be a person who keeps commitments to themselves.
Now that know better…
Do better.
You DO have it all together, you just periodically forgot where you put it!
Oxox Coach K
Ps.
Mug is from Kroger!! How cute is this???
Tap for Google Drive PDF Link, also available in link in Instagram Bio
Q: I can’t seem to control my weight, portions, & sugar cravings no matter what diet, currently Carnivore. Some days I’m not hungry.
So I asked her, “What’s your 1st thought in the morning when you wake up? Is it how much you’re scared you weigh?”
She said yes. I said that’s your problem.
Also asked her, “Do you intentionally make sure you are simply moving & hitting your steps every day?”
She said no. I also said there’s your problem.
One thing you can easily control which will also boost your mood, metabolism, digestion, & appetite👉🏻Build a success routine which includes movement. I suggest 1st thing in the morning. That leaves less time for excuses for you not to get your workouts in. I got mine this mornin before work.
When you’re constantly stuck in a negative mindset around dictating your entire day on a number or what you look like in the mirror, that’s the weight actually weighing you down.
You dictate your reaction. Your thoughts & emotions (your REACTION to things) – dictates your behaviors. Your behaviors become your habits. Your habits become you.
Tips we talked about to help navigate sweets cravings, addiction, & mindset around body image:
– Stop body checking in the mirror. Take away the scale. Wear comfy clothes that complement your body. You wear your clothes, your clothes don’t wear you.
– Sweets cravings are addiction: determine if you’re an abstainer or moderator. If you’re an abstainer you need to avoid carbs & sugar, period. Get the food out of your house. Watch artificial sweeteners, keto treats, cheat days, gum, drinks with sweetener, make sure you’re eating enough food especially enough fat. Track if you don’t know!
– Cheese, dairy, nuts, & nut butters can be addictions/triggers, they’re hard to portion control.
– Choose meats easier to portion control like ground meat vs ribeyes, ribs, pork belly, bacon. They are highly palatable (& high fat) which means you’re more likely to eat past satiety.
– You may need a multivitamin to fill in gaps for your specific needs. Always consult with your physician before making any changes. Most common imbalances/deficiencies I see with Carnivore if not eating a well rounded variety: vitamin D, electrolytes, magnesium & sodium, B vitamins, zinc, vit A, calcium & vitamin C
– Check yo stress: Relationship & life stress? Sh*tty sleep? Over training? Under eating? Too much protein? Not enough Fat? Still eating trigger foods? Over caffeinating? ALL STRESS which increases your blood sugar, & increases inflammation even if you’re eating low-carb.
Your reflection in the mirror does not dictate your worth. Neither does what diet you choose to follow. Choose the things that make you a better human!
Going to take a different spin to answering y’alls questions today and I feel no matter what you are wanting to change or bring into your life this is how you’ll get it.
This really has nothing to do with a specific diet, macros, or workouts, BUT everything in your life stems from healing & cultivating a better relationship with just 2 things: knowing your worth & you’re enough & putting action behind it.
You see you can go to the best doctors or hire all the best practitioners & coaches in the world but if you don’t believe in yourself, that you are worthy of whatever you’re seeking or wanting to heal, you’ll never get it.
We go to coaches & doctors for the “answers,” often seeking more numbing mechanisms to cover up the underlying issue which is us not believing in ourselves. We numb with excess food, shopping, alcohol, giving our bodies to people who don’t deserve them, etc. So I can sit here & give you all the specific diets, macros, & workouts, but they don’t fxcking matter if you don’t believe in yourself & that you’re worthy of these things. That means being able to apply the information as well, & if you’re paralyzed by your beliefs, the application won’t happen either.
For example, chasing beauty, love & success, even if you attain these things, they won’t bring you happiness & love unless you love yourself. Look at Marilyn Monroe, Amy Winehouse, Whitney Houston, Robin Williams, Heath ledger… just had this conversation with one of my best friends the other day while watching A Knight’s Tale with Heath Ledger. These people were so immensely talented & yet they took their own lives because they didn’t love themselves.
Ladies, some of the most beautiful models in the world, the most successful people in the world get left in relationships, are lonely, & are not happy because they don’t love themselves. Beauty truly is in the eye of the beholder and the beholder is you.
When traumatic experiences happen to you, like maybe you were left as a child, or someone left you in a relationship, if you start to believe you’re not enough, & these things pile up on top of you, & you don’t learn to unpack your bag — they will suffocate you & take over your life.
“Bad” shxt happens, but if you seek changing your personality, or chasing a body aesthetic to attain “happiness” you will forever be unfulfilled, you’re not really treating & healing the underlying issue which is you believe you’re not enough. I did this, I did this for decades & chased a smaller body thinking it would make me happier — it did not. It may temporarily give you that “high” but you won’t stay there. You won’t stay there until you become the person you want to be & cultivate those success habits & commitments to stay the person you desire to be.
So take all these talented amazing people like the actors, actresses, models – all these successful people we think have everything, but do they? It’s easy to hide behind & be fooled by filters, editors, & facades.
Take us as young girls or boys, we often times chase after boys & girls, we try to change ourselves, we try to please our parents, please teachers, please other people & where does it get us?
Love & worth are not to be chased, earned, or worked for – just like food, they are essential for life.
Watch your world change when you start to love yourself. It’s like the “Beauty is not the rent we pay to exist in this world.” We matter just because we exist. I have this on a post it on my mirror.
As children what happens is we have unmet needs. We want to be loved, we want to be safe, we want to be viewed as successful & significant & we encounter disappointment in these areas. We begin to believe that our needs will never be met & we are not enough which transcends into our adult lives.
There is no one thing in this world that can meet your unmet needs other than yourself.
To feel beautiful & loved you don’t need to change your shape or get surgery or whatever you seek to change your appearance, the one thing you need to do is believe you are loved & lovable because that is what you will attract in your life. There’s nothing wrong with wanting to better yourself or change something as long as it comes from a place of self loving & not self loathing. Your foundation has to be set on true self love.
People love you & see your significance & appreciate you to the degree that you love & see your significance for yourself.
Think about it, when people say good things about you like, “You’re beautiful, my goodness you are so talented, I just love to hear your voice, etc” — all these good things are warm like a fabulous cup of coffee or that cocktail you love you that warms you from the insides. Exude that energy & other people will see it & you’ll notice better things will come into your life when you vibrate at this high energy. You can choose this feeling right now. Don’t give other people or things that power with which you hold within yourself.
Because when these things leave you, we tend to feel poorly about ourselves. Remember we attract everything that is aligned to our energy. What is meant for you will never miss you & if it’s meant to leave let it go. Release it with a loving heart.
When you learn the art of unattachment, that’s when you start a lifelong romance with your life. One that is fulfilling. One that will give you the body that you want, the feelings that you want, the experiences that you want, & the people that you want, and it all starts with you.- Not a diet, not another person, not the right workouts, or meal plan, or macros.
So how do we do it? You have to learn to nourish your soul like you nourish your body. You have to nourish your mind. Tell yourself what you want to feel & what you want to hear & paint a different picture. Tell yourself you are beautiful & you have a fabulous life & ove being in the sunshine & you have people who love you simply because you are you. Paint that picture & believe it.
Create vision boards. I love Pinterest & save quotes that make me feel alive, loved, understood. I save pictures of the healthy body I want & how I feel. I save pictures of relationships goals & the person I want to be & I want my partner to be. Embody the habits of that person you want to embody & put them in place to get what you want. You have to put action behind the desires, too.
Set your clothes out in the morning to make it easy for yourself to go work out. TImeblock walks in your schedule. Meal prep your food ahead of time so you have good things to eat. Book self care & time to yourself. Unapologetically own your fxcking life & quit letting other people influence your life & live it for you. Don’t let them influence you by putting down a specific diet or things that you love, or telling you you’re weird & you need to change. That’s giving other people power.
The longest relationship you’ll have in your entire life is with you. Kids grow up. Partners leave or they die. Your parents pass. Friends will come and go. But you always will be with yourself until your very last breath.
Believe you are worth it.Because you are. Remember if beauty made you happy every beautiful person would be happy. A bodybuilder knows you have to break down muscle & build it back up & let it recover over & over again to get the body they want — a wounded, broken heart is just the same.
What’s my favorite position… CEO. (Ma girl @laurenconrad ) (Ps. I don’t wear many T-shirts but this is one of my favorites I bought last year from @amandaradke It fit this post perfectly 😉) Holy smokes…I found this entry below on my notes page in my phone from 2018. It brought back every painful emotion at that point in my life & it also made me really fxcking proud of myself. I’ll share it openly with you & maybe it can give you the hope you need today or however it resonates…
December 30, 2018 ✍🏼 :
“What’s my favorite position… -CEO, mf’s (Borrowed from ma girl @laurenconrad ) The age old question😆 We’ll keep it PG13. You’ll never be CEO of your life until you own it & start acting like it. Does this mean perfection? – absolutely not, but EFFORT, YES. -You wanna lose weight? Invest a coach, make a plan, act. -You want a better relationship? Put forth the effort to nurture that relationship. Especially the one with yourself. -You want a different career? Get clarity on what sets your soul on fire & seek it. Open yourself up to receive. 2018, I don’t know about chy’all but I don’t know whether to say thank you or🖕🏻you. But you know what, the sweet spot is found in the middle. To say this year was a roller coaster doesn’t do it justice. Highs & lows like the ocean tide. ▪️Rebranded into an amazing new business ▪️Traveled the US & met so many beautiful people & new friends ▪️ Changed jobs for what seems a bagillion times ▪️ Another failed relationship 🤷♀️ ▪️ My health tanked, spent the whole year building a new me from the inside out ▪️ My car was repoed. But I now have payed her off NOW! ❤️🚗 ▪️ Invested in a business coach, learned tough love & more about the bullshxt lies I tell myself ▪️ Aching broken heart 💔 ▪️ Weight & energy up & down & all around ▪️ And then, I found myself again Sounds familiar? We’re all the same. The best part of this year was genuinely making connections with so many beautiful humans all over the world. From the bottom of my heart thank you for blessing my life y’all! Love people. Be unapologetic about who you truly are & openly accepting of others. Your network is truly your net worth. Remember, what they think of you will never cut you a check. And you are far richer & able in so many ways other than money. Cheers ☕️🥂 What did you learn from 2018?” Now think back to 2018 & let that sink in. Are you still feeding yourself bullshxt sandwiches?
I’ve said it before, your daily habits, everything you consume, & who you surround yourself dictate how your life turns out. I posted this quote on my instagram stories this mornin:
The first few hours of your day are the most important. The first thing I do after waking is give gratitude to the Universe for allowing me to live another day.
I give gratitude to every slice of heaven & cup of joy no matter how small or trivial they may seem. Things like a warm summer morning, my cat Pete happy to see that I’m up, my beloved cup of coffee, the opportunity to workout, health & simply moving my body, a safe place to live, etc. These are privileges not everyone has & we have people fighting for us & giving up their lives so that we may have these privileges & freedom. #America
You can either start your day with junk (negative social media, distracting apps, processed food, negative self talk) or you can start your day with nourishment (reading, gratitude, movement, journaling, brain dumping, positive connection).
Throwback baby! Ahhhhh the lessons we learn. With age comes wisdom.
Which one do you think will set your day up for success?
Today’s world is weird & challenging. It’s not like it was even 2 years ago.
Mark Manson nailed it too, “Cell phones are the new cigarettes.” We are a world of people seeking instant gratification, temporary fulfillment, & always lookin for the next fix.
None of us are immune, but some of us are more self aware.
If you don’t purposely carve time out every day to progress & improve, you will get lost in the black hole of our increasingly “busy” lives.
I love this quote by Professor Harold Hill, “You pile up enough tomorrow’s, & you’ll find you’re left with nothing but a lot of empty yesterday’s.”
My secret, it’s really quite simple: success habits👇🏻
1.) Wake Up
2.) Get in your Game Zone
3.) Move
4.) Eat Right
5.) Get Ready
6.) Find your Inspiration
7.) Visualize your Perfect Day
8.) Do One Thing to Move You Forward
✅ WAKE UP
Guys you have to make sleep a nonnegotiable. (7+ hrs) Sleep is as important as food, water, & exercise. You can google all the benefits. This post & the rest of this blog is absolutely worthless if you don’t make sleep, self care, & recovery a priority.
✅GET IN YOUR GAME ZONE
Gratitude is everything. You must manage your mindset to facilitate clarity & abundance. It’s like your “Luck 🍀Fuel.” I don’t think I need to say it again but I will 😆 👉🏻thoughts become things! Gratitude has been called the mother of all virtues.
But first coffee…and brain dumping 🙂
Pete is always happy to see his momma! Grateful for this littler ornery companion of mine!
✅MOVE
The most successful people in this world exercise in the morning. It also has been found to generate inspiration & clarity, not to mention the physical benefits. You know we all out here wantin to look good naked. We are vain, holistic creatures. Look good, feel good, do good. If you don’t take care of your body, every other aspect of your life will suffer.
I make sure to sleep 6-8 solid hours, yes that requires going to bed super freaking early but my life depends on it. I workout at 5am before my 12hr shifts at work. No excuses. You are either a DOer or a DONTer.
✅EAT RIGHT
Focus on protein & healthy fats as the center of your meals. Whole, natural, nourishing foods over processed. You eat like a trashcan you become the trashcan. Eat ENOUGH food. Food is also a privilege, don’t make chasing a smaller version of yourself you hobby. Your body is a machine, you have to fuel a machine with the right fuel. Food is not a treat, a reward, or something you need to earn – it is literally what you are made of. I don’t know about you but I don’t wanna be full of shxt 🤷♀️😆
Embody the person you want to be. If you want to be a successful, impactful person — present yourself as one. What you wear, what you consume, how you carry yourself — all matter.
“Watch your thoughts, they become words; Watch your words, they become actions; Watch your actions, they become habits; Watch your habits, they become character; Watch your character, for it becomes your destiny.”
✅FIND INSPIRATION
We’re all different, what inspires one may not inspire you.
I read, “Ordinary people seek entertainment. Extraordinary people seek education and learning.”
Listen to podcasts, read, invest in events, masterminds, & coaches, watch YouTube‘s that make you want to be a better person. Seek people & portals that put you in the zone to perform at your highest.
✅VISUALIZE YOUR PERFECT DAY
You should be writing down your goals & intentions, no matter how small. To do lists & brain dumping are wonderful tools. You should also have a list of your core values which serve as a roadmap for all of your actions & decisions. Mine below.
Achieving your goals are inevitable if you follow a simple system & implement the right habits. Also goes back to thoughts become things. If you visualize and tell yourself everything is going wrong, you’re right.
✅ DO ONE THING TO MOVE FORWARD
I’ve had people say, “Well I’m just not as good as you so I can’t do x.” No, no one is better than the other some are more self-aware & more disciplined. I used to feel shame when people would tell me I was like a machine. I felt like a freak. Then I realized my will power & discipline are unwavering — that’s my superpower. They can be yours too. Will power is like a muscle. If you want it to grow, you have to execute. Do one thing that moves the needle forward every single day, whatever context you choose. It could be a body goal, a career goal, or a relationship goal.
In closing, let me remind you, YOU CAN DO HARD THINGS! 👏🏼
Just thought I’d not bullshxt around & put that out there 
and GO COLTS! Headed to the game after my shift 
