Flashback from 2018 & bullshit sandwiches

https://www.instagram.com/p/CTmZRtmF101/

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?⁣

“Single” isn’t a dirty word.

I will be 39 on Friday & I’m single.

Pull up a chair this is gonna be a long one. 

Had a DM this mornin that made me chuckle, he asked, “How in tarnation (I appreciate the word usage of tarnation btw 😄) are you single? You poor thing.”

This is something that has been nagging at me to be talked about. I know I am not the only one out here in a similar situation.

If I had a fxcking dollar for every time I had someone ask me this or “I just can’t believe you’re single” & then stare at me with that look somewhere between pity & “there must be something wrong with you” …😂

To all my fellow singles, especially my more seasoned or “vintage” comrades as I like to say, I know – you KNOW.

I wanna reply with, “Well, apparently I make a really good fxckin ex-wife, & if you really wanna unpack my bag, I’ve been divorced twice & my last marriage lasted about 6 months & I almost moved to Japan.”

💁🏼‍♀️Pretty sure that would shut them up.🤣

 I regret nothing & my past relationship experiences have made me who I am & I love every single person I have been blessed to have been part of their lives & in a relationship with. 

My most recent divorce, was handled with maturity, love, respect, & was more conscious uncoupling than the typical, divorce.

I had people reach out, & I appreciate y’all‘s thoughts, but you guys were thinkin that I was devastated & destroyed like a fragile flower. Yes it was hard, any “divorce” is, but y’all, it’s gonna take more than that to shatter this girl.

I’ve had cattle beat the shxt out of me worse than that. I’m so grateful to have such wonderful loving people in my life both digital & “real” life.

I realize I am one of the fortunate ones with no negative “baggage” with exes.

 Why is it that we have to put such a negative connotation with, “single” like it’s a bad thing?

Being single used to give me anxiety as my younger self as I used to see being partnered as having more worth & being more desirable. Thought I had to be married & then had to have kids to be seen as successful.

Now as my almost 39 self I know that’s not the case, I see it as a blessing, a privilege, & like to refer to myself as being “self partnered.” 

I have a healthy relationship now with myself & because of everything I’ve experienced & spending time being single I feel now I can be a much better partner to someone else.

We learn & grow through the contrast in our experiences. That’s how we learn where we need to change & what we truly like & desire.

Doesn’t mean I don’t LOVE & desire having someone to live life with, but I feel I can live life with whomever I choose whenever I want & I don’t have to put a label on anything to justify & validify the experience – I can choose to be happy & have what I want right now without the anxiety & contractual nature of societal expectations & “norms.”

In my experience, “creative couples” are the happiest, & those couples can be married or not. The common denominators are they choose the definition, rules or lack of, & context of their relationship. 

They also evolve together AND as separate people. You are still 2 separate people but should be better together. The “right” relationships, in my opinion, should feel like freedom, adventure, & home.

I made a promise to myself to never put someone in a box where they feel trapped to not be themselves in the fullest most authentic form. Because I would not want someone to do that to me again as I’ve had done in the past. 

You should never feel like you have to get married or put a label on anything because that is what is expected of you. That’s why so many marriages end. You don’t have to be married to be happy. 

Just a tip from someone who’s been there on both ends of the spectrum, this is a conversation you need to have with your other half because it is a dealbreaker, same with talks of children. 

So all of you young 20 somethings & even some young 30 somethings that are getting married right now, here are some things to think about.

All your shxt needs to be laid out on the table no matter how painful it is or how fearful you are of being judged. And if you are seeking attention from someone else other than your significant other & your significant other is not open minded to being in an open kind of relationship — that is a red flag that you probably need to put on the brakes.

There are needs not being met & some things you most likely need to work out with yourself. And that’s totally OK.

That is absolutely nothing to be ashamed of. I have been that person, it doesn’t make you a piece of shxt, it makes you human. 

And to me the most attractive humans are the flawed ones that can own their shxt & be honest.

It’s OK to be what I refer to as “single at heart.” I feel that means if I had to describe it as people who will find their greatest fulfillment & meaning without a romantic partner. 

The touchstone for people who are single at heart is authenticity. This can mean things like traveling, finding hobbies & your purpose that light you up, career aspirations, artistic creation — all these things can bring the passion of a romantic relationship. 

Refrain your way of thinking.

Stop romanticizing about past & future relationships, I know it’s tempting to think that all of your problems will be solved once you meet your prince or princess but you might just be missing out on potential experiences that are right in front of you.

Take the more negative experiences as stepping stones to more confidently know what you do want. Whether it’s a bad date or you called off an engagement because you weren’t ready, or another divorce — who the hxll cares. All just experiences.

Alfred Lord Tennyson, “’tis better to have loved and lost than never to have loved at all.”

Fortune favors the Bold😉 

Just LOVE.

Oxox Coach K

She told me she feels like she lost the spark and her relationship & this is what I said…

DM of the day, “I feel like I’ve lost the spark in my relationship. I dunno whether to stay, go, change myself or him. Maybe there’s a better one out there.”

I asked her, “Well how do you want to feel in your relationship?” — She didn’t know.

How bout we start there before we talk about anyone changing anyone else.

I’ll ask y’all something my mom asked me before, “Who do you want beside you on the beach when you’re old?”

I refer back to one of fav quotes, “Fall in love with someone who is both your safe place & your biggest adventure. — Bianca Sparacino

There is nothing about butterfly’s in that quote. And nothing about perfection. 

Because let me tell ya, in 38 years I’ve never once met a perfect man — or a perfect ME.

I’ve 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 f*cked up & hard, I’d emotionally distance & end things before I could get hurt.

I’ve learned letting someone love you doesn’t mean you’re weak, it means you’re deciding you deserve to be loved.

To the recovering avoidant like myself, it’s hard. It feels icky sometimes & requires a shxt ton of courage & vulnerability I can’t even find the words for.

My idea of love has changed as I’ve aged. I used to view it as a noun — it’s a verb. 

It’s something you choose, it takes conscious effort & work. It’s not magic fairy dust & an endless buffet of ribs (but that’s would be nice sign me up btw 🤚)

A hard lesson I’ve learned is bad timing doesn’t always mean you stop trying or believing in love.

Maybe you just need slow down, adjust your sails & wait until things are maybe a lil slightly less fxcked. 🤷🏼‍♀️😂

The grass is greener where you water it. Don’t forget to water yours first. 

Oxox

Lack of honesty in relationships — the actual “weight” you need to lose to gain

I was never prepared for half of the shxt I’ve gone through, but I got thru it.

During a client consult call yesterday, the conversation turned into more about her habits & relationships than macros or diet — which often is the “weight” we are carrying around.

Our relationships with other people, food, ourselves, exercise — weigh enormously on our overall health (mental &physical).

Laughter, sleep, nature, nourishing food, sun, friends, alone time — all the best medicines.

My client said she didn’t think she was meant to be in a relationship because they never seem to work out.

I asked her if she was being honest with herself, honest with her partners & really clear on what she wants (or lack of). 

She said she thought so. 

And I said, “That’s your answer, you don’t just think so — you gotta know.”

I explained people come into your life as mirrors & teachers & if you’re lucky enough, you find a human you align positively with & fancy incredibly well. But that was up to her & the energy she was putting out there.

She said she feels timing is always off.

Sometimes honest feelings & bad timing make the most painful combination.

Thinking you met the right person but at the wrong time. You want so badly for things to work out but there’s that nagging “ I don’t think this is right” ache that won’t go away. Usually ends in dragging things out or hiding feelings which lead to resentment.

A quote that hit me hard in the past: “Some people keep changing partners to avoid changing themselves.”

READ THAT AGAIN

You can insert food & exercise there as well.

I was like, fxck me. I have done this for years🤦🏼‍♀️

I broke relationships & friendships because speaking up & healing myself didn’t feel “safe.”

I’d cut people out with no remorse without explaining how I was feeling. Because navigating conflict felt like I either had to be the villain or the victim, & that made me weak.

Fears, attachment styles, self sabotaging habits, etc — don’t be afraid to dig your own dirt. This could be the very thing keeping you from losing weight, attracting success, finding love or keeping the one you have or had right in front of your eyes.

Lots of love y’all ❤️❤️❤️

The stories you tell yourself can create blocks or boundaries. How to create healthy boundaries for extraordinary stories!

What if instead of trying to fix your entire story, just focus on writing one extraordinary story at a time. Then commit to planting those extraordinary seeds every day and watch your story grow.⁣

I write everyday.⁣
Stories.⁣

Stories are important. For they create your identity. The book, Atomic Habits talks about stories.⁣

What stories are you telling yourself? ⁣
What identity do you want to embody? ⁣
What systems do you have in place to help you achieve your goals?⁣

I feel there are 3 big areas of emotion affected by the stories we tell ourselves.⁣

Money stories. ⁣
Relationship stories. ⁣
Health (Food & Body) stories.⁣

What I did wrong: all 3 of these in some way I discounted my worth & desires.

I set blocks instead of boundaries — there’s a difference. ⁣

For example, relationships: If I was asked out & I really liked a guy, I’d lose myself & completely change my plans to do what they wanted to do. This was me not valuing my needs. A block. ⁣

Now, instead of completely denying myself of my plans/needs I would simply say, “Let me get my workout in (or insert whatever plan I had for myself). I will connect & confirm plans later because I would like to spend time with you.”⁣

This is me setting a boundary not a block. This application can be used across the board.⁣

Example, Health: instead of saying, “I’m not a morning person, I don’t have time to meal prep.” Set a system & a boundary. “I don’t like to get up early but I will commit to 3 mornings this week & meal prep lunches because I want to be healthy.” ⁣

Choose extraordinary actions because you deserve to write extraordinary stories.⁣

Write the identity you want to embody around money, relationships, & health.⁣

Mine👇🏻⁣
MONEY: I am safe, able, deserving, successful & abundant.⁣
RELATIONSHIP: I am loved, seen, heard, safe, & significant. My relationships feel like freedom & home. I want my future partner to feel the same in the way they need.⁣
HEALTH: I am healthy, energetic, thriving, strong, intelligent, & beautiful in every season.⁣

Inner calm, outer order😉⁣

Share yours!⁣

Why does marriage always have to be the end goal?

She said, “Everyone would be happier if they would settle down & get married.”

Had a lady tell me this yesterday.

Well I have some shxt to say about that…

Why does marriage always have to be the end goal? 

I’ve asked myself this on several occasions. Like can’t I just have a life partner I love to build an empire with? Have conversations, travel, ENJOY LIFE with?

I vow to be honest with y’all, as one who has gone thru divorce (twice), & also lived as a girl who always had to be in a relationship in my younger years — this statement could not be more false.

We vilify singledom. Why?

The years I spent single have been the most transformative — & painful. But absolutely necessary.

You have to take time to be the person you wanna be with. That means nurturing yourself, loving yourself, being ok with making mistakes & relationships not working out.

People are our teachers, some relationships are only meant to last a season. Some are meant to last a lifetime. Surrender & let them happen. 

You also can’t be afraid to take risks & choose love. Building walls around yourself & not allowing yourself to experience love in whatever context or relationship you need, is also paralyzing. That’s not living life.

Am I proud to say I’ve been thru 2 divorces, no. But I am super proud of myself for trying. I am not afraid to choose love & neither should you but make sure you’re doing it on your own terms & for the right reasons.

You’re going to fxck up in life & others will too. I’m just gonna leave it like this, find the right person or people to fxck up with.

Life is so much sweeter when you live it on your own terms, don’t be influenced by other people’s or society’s expectations of you.

I don’t know who may need to hear these but I’m gonna say it anyways, many of you need a therapist & to date yourself for a while, not another relationship or government sponsored life binding contract.

— Because I care. 

Wishing you guys so much love & confidence today, no matter what kind of relationship you’re in❤️

What being the good girl got me

Who else here is a recovering obliger? A recovering ‘Good Girl or Guy?’🙋‍♀️

Like it didn’t matter what context of life I was obliging, I wanted to oblige because I wanted to be ‘The Good Girl.’ 

‘Good Girls’ were accepted & safe. They did what was expected of them.

‘Nice’ was accepted & safe. If you’re ’Nice’ then everyone has to like you, right?!

‘Vanilla’ was accepted & safe. It’s like the default choice because you can’t make up your mind what ice cream you want.

The problem I later found as I aged, was ‘Good’ & ‘Nice’ & ‘Vanilla’ really didn’t get me anywhere.

In fact, I loathe the words ‘Good,’ ‘Nice,’ & ‘Vanilla.’

I don’t care if you’re talkin about food, sex, or money, Honey, if you’re describing them as good, nice, or vanilla — I ain’t interested anymore.

I feel they’re the default, you choosing to settle. It’s like being someone’s side chick or guy. You want someone to see you as ‘The One’ — the one that walks in a room & sparkles. Everyone stares. But instead, you were chosen as the default, not ‘The One.’ 

I feel everyone has had the same experience at some point in their lives, whether it was a friendship, a romantic relationship, or professionally. 

My definition of ‘Good Girlitis’ is the unproductive thoughts, feelings, & behaviors that inhibit one’s potential, growth, perception, & enjoyment of the experience & entirety of life.

So think about this if you feel you’re livin life like a watered down cocktail. Are you living as a watered down version of yourself?

I want exquisite, extraordinary, luscious.

Rolls off the tongue a lil sweeter don’t it? 😉 

I’d rather be the human that doesn’t do rules, I do what feels right✨

Photo: @matteuccij13 @lensandlightphoto Can’t wait to do another one of these!

They only follow you because you’re pretty

My favorite sport to watch is hockey 🏒 Used to see the @fwkomets ⚙️ play all the time. I love sports.

Random fun fact. 

Actually there are tons of fun facts none of you know about me or the other people you scroll thru via social media or work beside on the daily.

I had a girl ask me how I handled people who say things like, “People only follow you because you’re pretty & show your body.” ⁣ Someone had told her the same thing.

I said you just gotta learn to forgive & Love people.

That may be true for some accounts, seeking validation via their body, but I know I (& many others) also have shxt to say & a purpose behind our words & photos.

Thanks to all of you who read our words. You are our family.

And to the rest of you who choose to hate those of us who share openly & make waves, I’m sorry you feel that way.

I’ve learned thru my own shxt when you’re ready to be the person you’re meant to be, you’ll stop making excuses & choose to give fux about the ‘right’ things that light you up. 

Things like love, coffee shops, sunsets, road trips, sports & concerts. Live music, new songs & old songs that bring back memories. And people more than anything else. You will need a tribe of the right people & you will need to be that person to someone else.

I choose to be the hope for someone else. 

A lil bit savage & a whole lotta soul 😉🔥💋 And the shirt says it all — don’t think for 1 minute you can bullshxt me, Darlin. 

Shirt: @amandaradke

Xoxo Coach K

If I could share only 1 life lesson it would be this

NO.1 REGRET OF THE DYING: “I wish I’d had the courage to live a life true to myself, not the life others expected of me.”

I had a terminal patient tell me this years back as I finished their CT scan.

@aubreymarcus posted a powerful reminder yesterday, a perfect reminder as we start another week:

“Your future self will look back on your life right now, & wish you could live it again. Not because you want to DO anything different. But because you wish you enjoyed it more.

The number 1 deathbed regret is, “I wish I would’ve let myself be happier.” At the end of our life we realize that happiness is a choice, made in the moment, in spite of whatever is happening.”

☝🏻If I could share only 1 life lesson with you, it would be this.

MANAGE YOUR MIND AND YOU CAN MANAGE ANYTHING.

We get lost in a storm of emotions & expectations — from others, from ourselves, from society.

Emotions around your body, career, & relationships. Some like:

BODY: I need to look like her/him to be more attractive & worthy. When in fact you need to love yourself & body for everything you are, not what you aren’t. 

CAREER: I’m not “rich” or successful until I have x in the bank or achieved a certain status. When in fact you’re already rich if you have a career you love, a roof over your head, food to eat, & people who love you. 

RELATIONSHIPS: I need a partner to be worthy. Which typically nudges us to settle for people not deserving, or seeking people for purely physical reasons. We blind ourselves to the real secret to finding a partner in life…being self aware, knowing your worth & theirs, learning to build a home in yourself 1st, & embodying the person you seek to be with. The ‘right’ one feels like freedom & home.❤️⠀

There will always be shxt that comes up & temporarily throws your life out of your control, but you choose your perspective & reaction. 

When you’re working, work. 

When you’re eating, eat. 

When you’re listening, listen. 

When you’re loving, LOVE. 

We’re always living. But the question is, are you living YOUR best life?   

Drop a ❤️ if you’re ready. I am. 🤘🏻🔥

The One Thing You Need to Do To Attract Successful Relationships

I said, “Get a life.”⁣

Had the pleasure of snuggling up with a green beverage & answering questions with a digital friend yesterday on St. Patrick’s day.⁣

She said, “I just need to pick your brain about some relationship things I’m going through. I respect & appreciate your positive energy sprinkled with such blunt honesty.” ⁣

I laughed 😄 ⁣
Best compliment I had all day.⁣

My dad used to say I was a lot like a caged raccoon. They’re attracted to shiny things & look all cute & harmless, but as soon as you stick your fingers in the cage they bite’em off. ⁣

Thanks Dad. ⁣
If you don’t come from the Midwest or the South you may not understand that metaphor. Lol 😂 ⁣

I swear I don’t bite 😉⁣

Anywhoodle…⁣

She asked, “What’s the 1 piece of advice you would give to someone with codependency in every relationship they seem to have? Because that’s me. I feel I change for every relationship and rely on other people for my sense of happiness which in turn results in failed friendships & romantic relationships.”⁣

I don’t know about y’all but I felt this woman’s question in my soul. That used to be me.⁣

I wasn’t happy or felt any self worth unless I had a partner. I would let their energy affect my energy. I would change my interests, wants, & needs to suit their‘s. I would make their life, my life — to the point I felt my purpose was to simply serve them. ⁣

If you don’t know what codependency means:⁣

noun⁣

  1. excessive emotional or psychological reliance on a partner, typically one who requires support on account of an illness or addiction.⁣

    Apparently being in a relationship was an illness and an addiction. My Achilles’ heel per se.⁣

    So I told her, “Get. A. Life.”⁣

    You know why we struggle with relationships in today’s society? Because we don’t cultivate a self aware one with ourselves first. ⁣

    Because we don’t connect our souls with one another anymore, we like to connect our social media accounts & swipe right. ⁣

    We communicate with ambiguity. Vapid small talk just to fill silence. We ourselves don’t get clarity on what we really want. ⁣

    It seems when we do fall in love, it’s only after considering if we’re settling or not, whether a person can give us the life we want & fulfill unrealistic desires. ⁣

    We’re blinded by filters. We forget to date one another. We let passion & playfulness & adventure die. We don’t ask what the other needs to be seen, heard, loved, & supported. ⁣

    We look for someone perfect to complete us while we already have the best possible one within us. ⁣

    I’m just gonna say this, ‘singlehood’ has been vilified for way too long. I believe it’s actually the 1 thing people need to experience fully in order to cultivate more successful , meaningful relationships. ⁣

    If you don’t build a home in yourself first & don’t even know who you are as your authentic self, how do you expect to get to know someone else on a deeper level & accept them as they are?⁣

    It truly goes back to self love & self worth. You are seeking these things from other people. ⁣

    High seekers do the same thing. Everything‘s great when it’s new & fun but as soon as the ‘real life’ mundane button is pushed, you become avoidant & seek new highs.⁣

    Yup, calling myself out there too. Queen of the avoidants. Thanks to my therapist for pointing that out.⁣

    Through therapy I learned how being made fun of as a kid affected my relationships & love life. I built walls so high around myself & guarded them with weapons of avoidant attachment, sarcasm & ambiguity. ⁣

    My therapist told me I am REALLY GOOD at acting like I don’t give a fxck. So much so I somehow taught myself how to shut my emotion off & that’s why I was able to cut people out of my life with no remorse.⁣

    Oooof. Fxck me, right?! 😆⁣
    Sound familiar? ⁣
    Anyone else an avoidant like me? 🤚 ⁣

    Guys that liked me who were attractive, smart, & successful intimidated me whether I liked them or not because I felt I was still that fat girl & not successful enough to be worthy of a relationship with them. My therapist said I placed them in this box of the popular boys at school that used to make fun of me, which wasn’t fair to them or myself. ⁣

    So I’d ‘settle’ for less than men, frankly, as she put it, “Not on on the same level as me.” I did this because subconsciously I knew I was smarter, more successful, and more in control.⁣

    Same with successful women, too. I felt I wasn’t good enough to “sit at the cool kids table.”⁣

    Oooof. Another fxck me.😫⁣

    These are the things you need to hear. I understand it’s not what you want to hear. They’re dirty, & heavy, & gross.⁣

    Find yourself. Date yourself. You have to be whole first. No one completes you or owns your relationship. A relationship is shared, it’s like a Google Drive. ⁣

    What happens is you get into a relationship & lose your life slowly. That relationship then becomes your life, your world.⁣

    Then when something goes wrong in that relationship, or there is conflict, your world comes crashing down because you’ve made that relationship your world.⁣

    We share our life with our partner we don’t give our life to our partner & vice versa. It doesn’t mean to love LESS it means to love SO MUCH your wholeness, & your partners wholeness mean more individually so you can both be POWERFUL AF together.⁣

    Find someone carrying their own bag. ⁣
    Find someone that is willing to sit on the floor beside you. Y’all can pack & unpack your bags together. ❤️⁣

    I’ll be right there with you, with a cocktail or coffee, your choice 😉 ⁣

    Oxox Coach K⁣