The One Exercise You MUST Do

When you read this title, most think of someone spending hours in the gym. If you would’ve asked me years ago, I wouldn’t have given it a second thought, I would’ve thought the same thing.

The one exercise you MUST do…

…exercise your mind.

It never would have occurred to me the power and influence of our minds. How our minds push our bodies to defy expectations, beliefs, and even our own biology. Call’em miracles?

Think about the placebo effect.

So lets chat about two habits I cultivated that can also help you change your life. You can start right now. It’s easy, promise!

I knew when I was in the pit of ONE of my rock-bottoms, cuz ya gurlz had many, I had to start changing my beliefs & mindset.

⁃ My health was not good.
⁃ I was bloated & constipated all the time it seemed no matter what I ate.
⁃ I was putting on weight (FYI when you hoard negative emotional energy, that can be the actual culprit literally weighing you down).
⁃ My performance in the gym sucked.
⁃ I didn’t wanna wear anything but baggy clothes, thank God I wear scrubs to work. Which also translated into me wanting to hide all the time. Hermit mode engaged.
⁃ I was in debt, yet I couldn’t stop myself from overspending because I was putting a fxcking Band-Aid on a bullet hole — I was unhappy. You know it’s a problem when you order shxt from Amazon & you forget you ordered shit from Amazon.

I felt like this was just my story & I could never get ahead. I can’t tell you how valuable to was to invest in coaches to guide me along my way: business coach, nutrition coach, therapist, functional medicine docs, family docs. Don’t be afraid to invest, you’ll get more back in return. And if you need someone to talk to, tell me about your story here. We’ll hop the phone & get some answers for you.

Despite me doing all the physical exercise known to man (president of the ‘habitual over exercisers club’ right hurrrr), the one exercise I was not doing — exercising changing my mindset to rewrite my story.

Sound familiar?

So what did I do?

The two habits that changed my life forever — GRATITUDE every morning & cultivating my ENVIRONMENT (mental & physical) to RECEIVE ABUNDANCE & what I wanted.

I started listening to podcasts and YouTube‘s to people I inspired to be like.

Successful people.
Positive people.
Learning about things that would make me better as a coach and human and partner and friend and daughter and coworker, etc.

First thing in the morning I say at least three things I am grateful for and something I love about myself.

Second thing, I check my podcasts and YouTube‘s to see what I wanna listen to today.

BONUSES…let me give you a couple more.

I detoxed my social media and unfollowed anything and anyone that made me feel negative energy or the need to compare & mourn past versions of my body (it only fuels disordered eating and body image.)

I also detoxed the people in my life. Yes, I understand this is a hard one especially when it comes down to friends and family. But it is absolutely necessary. Stop ignoring that nagging feeling that keeps telling you you don’t need to be around that friend or that person you keep dating but they treat you like yesterday’s trash.

Trash creates more trash.
You attract the energy and vibe you put out.

When you fall in love with who you are, under any circumstance, you awaken the love you need within you and you naturally attract and experience more love and success in your life.

This is a lot easier to do when you cultivate a nourishing environment for you to grow into your fullest potential.

Some of my favorite podcasts, social media, & YouTubes:

Lori Harder, Earn Your Happy @loriharder

Chris Harder, For the Love of Money, @chrisharder

Sarah Kleiner, The Carnivore Yogi Podcast @carnivoreyogi Carnivore Yogi YouTube

Jenna Kutcher, The Goal Digger Podcast, @jennakutcher

Rachel Hollis @msrachelhollis RISE Podcast

Cody McBroom, Tailored Life Podcast @cody.boomboom

The Excellence Cartel @the_excellence_cartel

Elite Physique University Podcast
John Gorman @team_gorman
Jason Theobald @scoobyprep1_ifbbpro

Nutrition Dynamic @nutrition_dynamic
Vince Pitstick @vince_pitstick

The Cabral Concept Podcast @stephencabral

Lacy Phillips, The Expanded Podcast @tobemagic

Lewis Howes School of Greatness Podcast, @lewisHowes

Almost 30 Podcast

Barbell Shrugged POdcast

Aubrey Marcus Podcast, @aubreymarcus

Empire Podcast Show Podcast
Bedros Keuilian @Bedroskeuilian
Craig Ballantyne @realcraigballantyne

Health Via Modern Nutrition Podcast

Mark Groves Podcast, @createthelove

Max Lugavere, The Genius Life, @maxlugavere

Jon Kim, The Angry Therapist, @theangrytherapist

Dr. Nicole LePera, @The.Holistic.Psychologist

Kelly Hogan @kelly_hogan91 My Zero Carb Life YouTube

Judy Cho @nutritionwithjudy + YouTube

Dr. Lisa Wiedeman @carnivoredoctor

Dr. Ken Berry @kendberry.md + YouTube

Neisha Berry @neishalovesit + YouTube

Bella @steakandbuttergal + YouTube

Carnivore Cast @carnivorecast + YouTube

Vanessa Spina @ketogenicgirl + YouTube + Fast Keto Podcast

Kait @healthcoachkait + YouTube

So here’s to the power of your mind!

What changes will you make today?

oxox Coach K

A Simple Guide on Scarcity Mindset Shifts and How to Get What You Want

I still shower with a shower cap. Not washing my hair is a sport I have mastered.

Pete can attest.

He sits on the side of the tub in between my shower curtains. Can’t get a moment alone I tell ya. Moms, ya feel me?! 🤚

One my favorite pics of Pete. RBF on fleek. Fun fact: I rescued Pete from Pet Smart over 2 years ago when I got my new apartment. I bought a bottle of Crown Royal & a cat, it was Valentines Day. LOL!

I’m not afraid to admit, however, there’s a lot of things I have not mastered.

“So what’s your 5 year plan?” Me — instant anxiety.

To be quite honest I can’t even tell you what I’m doing next weekend.

I mean, I can give you a generalization but I know as an emotional human being my wants & needs are going to change.

I’m a manifesting generator energy type ( human design ), it is what it is. I’ve learned to design my life around it, figured out how I’m wired, & I have manifested so much more abundance into my life since doing so.

I understand most of you, unless you fly your “woo flag” like me, have no idea what Human Design is or what that means — Google it. Links above! You’ll thank me later.

I had a phenomenal question by an instagram follower yesterday, which served as the inspiration behind this blog. I felt it was something everyone could use in their life.

I’ll summarize, she asked, “How do I effectively communicate to get what I want?”

I asked myself on numerous occasions over the years how in the hxll some people get whatever they want?

Let me paint a picture what my life used to be before halfway figuring this shxt out…

I too have been that human who:
– was living in the cheapest apartment in Anderson, IN & had to listen to the people downstairs physically beating each other & arguing every night
– was going through a divorce feeling like failure & confused about identity
– had my car repoed, $40,000+ in debt, $5 to my name, basically living out of my office & car, eating at hotels to save money on food
– was sick, struggling with Crohns, disordered eating & orthorexia feeling powerless & ugly
– was comparing wanting to be someone else, coveting their life &/or body thinking that would make me successful & happy
– was thinking being single meant there was something wrong with me & I needed to settle & find a partner fast to actually be worthy instead of realizing I needed to work on myself & be the person I wanted to be with first
– was getting involved in relationships, jobs, social plans when I felt resistance & ignoring my intuition, excessive drinking, overspending, giving my body to people who didn’t deserve it

So what did I do?

I knew I had to learn, hustle, believe in myself, be relentless in the pursuit of betterment, be resilient, & learn how to communicate with people to get what I want.

I made a list of the things I would need to do & the person I would need to embody to achieve these things. Areas: Health, Wealth, Self, & Relationships. These are my life pillars.

The BODY (Health) — healing, health, rest, eating ENOUGH, working out because I love my body, vibrancy, food & body freedom, self love

The CAREER (Wealth) — freedom, loving what I do, making an impact, following purpose not a paycheck

The RELATIONSHIP (Relationships) — doing the inner work, believing in myself worth, getting rid of preconditions I learned over time, self awareness of my shadows and triggers, being the person I would want to be with

The MINDSET (Self) — telling myself I’m a survivor, a thriver, I lead with my heart & I deserve everything I desire so I can serve others & myself to the highest degree. I deserve QUALITY and refuse to discount myself any longer.

Steps to get anything you want:


1.) You have to make a decision & get clarity on what you want (even if you don’t know how to get it). Find out what kind of manifestor you are. Here’s a great article on Specific vs Non Specific Manifestors. If you’re a specific manifestor, use detailed decisive statements like, “I want a partner by my 30th birthday” or “I want to lose 20lbs in 3 months.”

If you’re a non specific manifestor, like me, we prefer open generalities about how we want to FEEL. My favorite affirmation, “I accept and am open to receive whatever is meant for my highest alignment or better.”

2.) Detach from the “How” & desired outcome. Not knowing how something will come to fruition holds a lot of people back. Two things: divine timing & the Universe always has your back. Throw worry out the window. You have to take emotion out of it & be grateful no matter what happens.

3.) Visualize and BELIEVE in the desired outcome. Focus on how you feel with that thing you want. It’s like how athletes visualize perfect performance that leads to a win.

4.) Gratitude. Do you you look at your struggles as opportunities to grow or road blocks holding you back? When you practice being grateful for everything in your life no matter how small, you’re ability to manifest & get you want accelerates.

Getting what we want from others comes down to two things, awareness & communication.

Being a good communicator opens the doors to so much abundance & opportunity in your life. ⁣

It’s applicable in every facet of your life. ⁣
Whether you’re a:⁣
️- Mom or dad raising children⁣
– Entrepreneur growing a venture ⁣
– Businessman or woman trying to make a sale⁣
– Coach working with athletes or clients ⁣
– Boss or coworker or part of a team, community, or organization⁣

Awareness is being aware of the emotions, energy, & humanness of people & yourself. ⁣

Communication is being a good conversationalist & making someone feel seen, heard, understood, supported, & significant. ⁣

We live in a world of instant gratification, texts, swipes, & sliding into those DM’s. ⁣

Having a meaningful conversation & connecting with a person is truly an art. ⁣

I made an IG tv video on this very subject a few years ago. Check it out here on the gram!

Click image for link to full video on Instagram

I talk about being a good question asker, the difference between a shift & support response, & being an empath vs empathetic. ⁣

If you learn how to understand & communicate with people (including yourself), you will learn how to get that easy button a lot quicker & get what you (and they) want!

oxox Coach K