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!
Take time to count your blessings, we always have something to be grateful for.
I’m extremely grateful for all the wonderful opportunities & people coming into my life. It’s scary & I have no idea where I’m going or exactly what Im meant to do but I’m rollin with it. 🤘🏻
So here’s your permission to do the same if you need it.
I don’t know about y’all but I have been feeling hopeful, happy, excited, confused, & everything in between & some days I feel like I’m just trying not to lose my sh*t.
Uplevels & transformation are uncomfortable AF.🤷♀️
During these times this is what I remind myself, + affirmations⬇️
I’m here for it.
I’m ready.
I’m safe & supported.
I’m surrendered.
I’m whole.
I am Love.
I am wealthy, healthy, joyful, able, abundant & prosperous.
I am worthy simply because I exist.
I am me & nobody can be me.
I’m blaming the full moon 🌕😆
Know you’re not alone.
Sending all the love & hugs!
I wanna know at least one thing you’re grateful for below⬇️
I replied, “Commitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.
What more worthy thing to believe in, commit to, & invest in than yourself?
It isn’t always, & most often is not, pretty or glamorous. It starts with honestly viewing your current condition with blunt af transparency, awareness, & acceptance.I’d rather be an imperfect human working on relentless betterment, than a facade of a perfect human surviving on bullshxt sandwiches.”
The process… Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward? If you’re clearly not where you want to be, you need to own that. You control how you react & respond to all stimuli.
Picture your future self & condition. Thoughts become things. What thoughts & reality do you want to grow? How would you feel?
A practice that helps me visualize & shift my mindset & energy to a positive place: Pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy place. I’ve made boards & folders there with intentions & desired goals. These things you’re seeing, feeling, & saving are YOU as your future self.
Triggered much? Good. Know you know better. So go DO BETTER. Right meow
70% of leadership is how you lead yourself. There is a difference between leadership & management just like there’s a difference between preaching & practicing what you preach.
I strive to be the best woman I can be for others & myself. Has nothing to do with perfection, everything about effort & intention.
Just like fitness, sharing a snippet of mine this morning with the 7am squad! Brutal.
I want to be a human that when someone talks about me I would hope that they would say she makes me want to be a better person.
Had plenty of wake up calls where I asked myself a few things:
How do you maintain positivity in the face of negativity?
How do you set goals & a plan to accomplish those goals?
When do you stay committed to yourself despite lack of motivation or shade from others?
People will follow you if you give them a purposeful reason to. That is the foundation that 70% of leadership for yourself is built on.
I feel there are 3 kinds of leadership:
1️⃣Physical leadership: Are you healthy & happy & nourished body, mind, & spirit to be strong & serve as a role model to others?
2️⃣Mental leadership: social media brainwashes you & continuously puts what you want to see in front of you. What are you clicking on, subjecting yourself to, & what are you consuming?
Find the people you want to be like, that you want to embody so you can learn from them & be better. Release the individuals who don’t take you where you want to go.
3️⃣Emotional leadership: The ability to stay balanced & even keeled. Choosing positivity in the face of negativity.
Watch your thoughts. Watch your words. Know your mission & values.
Your mission should be built on the foundation of your values.
How bout we start our week off with a laugh? (& #MeatBars of course) Then somethin I wanna remind y’all, especially our newbie “carnivores” out there.
Saw a meme this mornin that said somethin like:
How to be an adult:
pay your bills
Don’t do meth
Eat bacon (I’ll add beef 🥩😉)
😂
Seriously tho…
I’d also like to add “- Go your own way” to this list.
Had some people flip their sh*t that I included rice cakes on my list of how to build a meat-based meal on last nights post.
“Well won’t that spike your insulin???? We’re not supposed to eat those!!!” They said.
Y’ALL…it all comes down to what you metabolize & absorb properly, what you digest efficiently, the quantity, your emotional relationship with that food, what food combos you pair that food with, the application of why you’re choosing to consume that food & when – I could go on & on.
A lotttttta stuff right?!
Numerous factors come into play when it comes to what kind of food, diet, & workouts are right for you.
The same thing with trying to figure out your career path or love life or purpose, etc – we are all going to be different!
Also, if you’re not digesting fat properly you’re also going to have a hard time controlling & stabilizing your blood sugar most likely. Carbs are not the enemy here. It comes down to body function & your relationship with foods.
ANY food or substance you put into your mouth (let’s keep it clean here 😆) are going to stimulate some kind of body function reaction & response. Protein & fat both raise blood glucose to varying degrees.
If you can’t break down food to absorb & utilize the nutrients like fats, proteins, vitamins, minerals, etc. you will experience sub optimal health & struggle with body goals.
Food preferences will be different for all of us. Life is way too short to be dogmatic about anything in life especially love, food & fitness.
So let’s not over complicate things, be overly sensitive, & take everything so personally that we allow the silliest things to cut like a knife & make a wound that doesn’t need to be there.
Trust the journey of your life & you will gradually outgrow what you thought you should do. You’ll outgrow what you thought you couldn’t live without & fall in love with what you truly needed & what was meant to be❤️
Had a message recently from a woman who asked me how she could feel like a woman of worth walking into a room.
Some deep sh*t, right?! I’m thinkin now what kind of baggage do we have to unpack for this one? 🤔😆cause we all got our bags.
So I brainstormed.
It really comes down to charisma & mental toughness. As you sharpen your ability to be more charismatic, you open up so many more doors for yourself.
The work is dirty. It may hurt. It may make your eyes well up. And it’s absolutely necessary sometimes to find your sparkle ❇️
A lil bit about my story…
This child was called fat. This child was called ugly. This child felt she would never be the girl that sparkles when she enters a room. This child is me.
I was told to lose weight & I tried to diet before I was ten years old. My self-esteem & body issues started at 8 years old.
I hated my body.
I was told on numerous accounts, “If you just lost weight, you would be as pretty as all the other girls in school.”
Hurt like a bxtch every time.
Translated into: You’re not special. You won’t be successful &/or loved unless you’re thin & look the part.
Swipe through the slides on IG, continued with much love, growth, & inspiration on your Monday❤️ I’ll add the content & slides below for my non-social media peeps.
Oxoxo Coach K
Tap for full slides and post on IG
5 habits I learned that make you the most charismatic mofo in the room
You Listen More Than You Speak
You like to be heard & understood, right?! Take time to lend a listening ear.
The most interesting person in the room is the most interested. Be curious about what other people have to say. The best way to learn is to listen.
I’ve found this also keeps you from saying something ignorant or rude. LOL! Goes both ways too. Sometimes you gotta let someone else make their own mistakes, that’s how we learn.
This also allows you to listen to your own thoughts before you respond. You’ll be amazed the things you learn & notice when you observe. Be hungry AND humble.
How You Do It:
Let the other person finish before you reply.
Empathize with what they have to say.
Reflect on what they said later & how you can apply this to your own life.
“One of the most sincere forms of respect is actually listening to what another has to say.” Bryant H. McGill
You Love Yourself As You Are
You see yourself as a confident, smart, & uniquely amazing human. You understand this is not being selfish, but necessary. You catch yourself before letting self sabotaging thoughts take over, you pause & say “I’m worthy simply because I exist.”
You carry yourself like a high value human with purpose. You believe in yourself & your ability to achieve anything in this world. You wake up to positive, healthy affirmations, thoughts, & gratitude about yourself & life before starting your day.
You’re confident affirming things like, “Everyone likes to be around me because I’m me.” & “I’m attractive, confident, successful, abundant, & able.” You do not align to speak negative words to yourself because you know words have power & thoughts become things.
How You Do It:
Affirm kind words to yourself every day & visualize becoming better!
“Self-confidence is a superpower. Once you start to believe in yourself, the magic starts happening.” Unknown.
You Realize Emotions Are Fleeting
Charismatic people are calm, collected, & confident in challenging situations. You choose to seek solutions & embrace rock bottoms & “failures” as lessons, simply experiences, & opportunities for growth instead of shame.
You know that emotions & motivation aren’t always logical, they’re ever changing. You understand motivation is unreliable but discipline will get it done. Cultivate discipline & you can do anything despite motivation or lack of.
You live by the 4 Agreements & never take anything personally.
When your emotions are being challenged in a moment, you handle it like a PRO not an AMATEUR.
How You Do It:
Pause & take a deep/slow breath before reacting. Add self care everyday & fill your cup. Remind yourself anything meant for you will not miss you & a no means there’s something better.
“You are the sky. Everything else is just the weather.” Pema Chodron.
You Speak Up Confidently & Clearly
Frankly you don’t give a sh*t about what people say about you or your experiences. You trust & stand strong in your word, worth, creditability, & authenticity.
You’re okay with learning, apologizing, & constructive criticism. You’re not quick to judge, seek first to understand, & understand hurt people hurt people. Always choose to high road & remember the Law of Karma.
Practice expressing what you’re passionate about. Journal your thoughts & opinions. Push yourself outside your comfort zone, no matter how shaky your legs are, that’s how your grow & find answers.
“You have to speak your mind and do the stuff that makes you laugh.” Joe Rogan.
You Live By The Golden Rule
Golden Rule, precept in the Gospel of Matthew (7:12): “In everything, do to others what you would have them do to you.” You treat everyone with kindness & respect, even if you’ve been wronged. You make sure everyone feels welcomed in a room & genuinely want to get to know people every day. You smile at everyone you meet.
John Antonakis from the University of Lausanne has studied charisma for over a decade. He stated, “Charismatic leaders can be loved by those who share their values & loathed by those who don’t.” You, however, focus on adding value to the lives of everyone around you. You also remember to set healthy boundaries for yourself. Don’t let the hate of this world stop you from being kind.
How You Do It:
Greet everyone with a smile. Be present, engage in conversation, make eye contact. Be supportive of your fellow human, there’s more than enough abundance in this world.
“I speak to everyone in the same way, whether he is the garbage man or the president of the university.” Albert Einstein.
Final Thoughts
You can be charismatic no matter who you are or where you come from. Charisma is a skill that can be taught & developed. It will become second nature after repetition just like anything else.
You could change someone’s life just by lending a listening ear, sharing your story, inspiring someone else by your discipline, speaking & standing up for your beliefs, & treating others as you would wish to be treated or better.
And here’s your reminder you’re badass no matter what.
Thank you to all that is holy for blessing me with a day off. I have the crud just like everyone else.
Feeling much better. I thought to myself…I don’t get sick much…even being in the trenches every single day. If I do it’s like 2-3 days & I’m all better.
I’ll admit I’m not a softy when it comes to pain or getting sick, this Farmer’s daughter can take a f*ckin beatin. Right mom & dad?! 😂
Rub some dirt in it you’ll be fine.
I feel society has changed & as a whole has become soft & uber sensitive to everything. Whatever, you can hate me for that comment but I feel a lot of us need to toughen up a lil bit.
I know a huge part of my quick recoveries are via:
➡️A relentless, diligent work ethic & abundance mindset 🧠
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!
Thirsty for professional goals, relationship goals, self healing goals
Thirsty for freedom & adventure
Thirsty for peace
Thirsty for ambition
Thirsty for love
Thirsty for clarity
— Thirsty for all kinds of things & I don’t want any of you to apologize for your needs, wants, successes, &/or “failures.”
I spent so many decades feeling shame for not living up to other peoples expectations, timelines, & living a life that wasn’t authentic to my story.
Do you know that’s one of the biggest regrets of the dying? – Not living a life authentic to you.
Guess what?
My life is a BIG beautiful cocktail of chaos & joy. 🥃
It is never boring. 😉
I wanted to remind you guys today you don’t need to apologize or explain your life to anyone.
You don’t need to people please.
You don’t need to disclose everything if you don’t want to.
You don’t need to let that nagging pit of shame we all get we think we’re wrong or we’re not doing what is expected of us or we’re ebarrassed we changed our minds or we think we “failed” — whatever — control your thoughts
& actions
& belief about yourself.
Let your hair down & live a little, ya know?!
One of the biggest lessons I learned in my 20s & early 30s was that I didn’t have to EARN food, anyone’s approval other than my own, & that enjoying the present moment was more precious than waiting to lean into life waiting for the some days when…
when I’d lost weight
when I earned more money
when I was “pretty” enough
when I had achieved more
when I had the perfect relationship
We all deserve to write our own dxmn story, to eat the diet that helps us thrive, to choose movement & workouts our bodies & minds love, to choose the people we love, to give into our wildest dreams, spontaneity, sink into our routines, & fxck up.
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?
In case you needed the reminder, it’s OK to be sorta sweet, sorta Beth Dutton. 🤚🥃
Yellowstone.
I have not been so obsessed with a show since Grey’s Anatomy, One Tree Hill, & Sex and the City.
Who else?
I wanna hear what shows you love in comments!!!!👇🏻
Soooo I’m not naturally “feminine” per se.
4 words: Bull in China Shop. 🐮
3 words: Indiana. Corn. Fed. 🌽 😂
I guess I never noticed how rough around the edges I was until a boyfriend criticized me for always throwin sh*t around & slammin cabinet doors.
Drove him nuts.
I said we’ll maybe you’re just fragile🤷♀️😆
It made me wanna change myself, however. I thought, well dang, there’s something wrong with me.
I changed for him — & felt a pit of shame.
Ridiculed as my shyer, younger self, I felt less than. I didn’t fit the mold of the “pretty” girls at school.
So I spent the majority of my life tryna change & shrink myself.
I always find myself playing in the “boys club” — the guys girl. I have a very small intimate group of women I surround myself, but I find naturally I’m drawn to being friends with men.
I’m the oldest of 3, I have 2 younger brothers.
Played baseball until I was told I couldn’t play anymore because I was a girl. I still can’t throw underhand worth a sh*t.
I’m good at throwin a football but was told I’m a girl so I couldn’t play football. I have 1 helluva an arm. 💪🏼 My grandfather was the football coach.
I was raised on a farm in a small town in Indiana, treated no differently than my brothers.
We’re raised to be productive, strong, tough — rub some dirt in it you’ll be fine.
I excelled as a student, in the top part of my class, president of my 4-H & FFA clubs, had scholarships to Purdue & graduated magma cum laude. #boilerup
I’m grateful for every single piece of 50 shades of fxcked up that makes me — ME.
I’d tell my younger self 1 thing — you weren’t made to fit in, you were made to move mountains.🏔
