Don't cheat yourself! Exercise :)

Lots of screws in my ankle! 

Early in September, I had a pretty severe accident.  Not with a car, or even a bike.  I tripped.  Simply tripped.  Yes, there was a little wine involved, but also my seriously uncoordinated ways, flip flops, wet grass, darkness, and an unfamiliar yard.   When I tripped I twisted my ankle, and fell onto it...causing  fractures in 3 different areas, with torn tendons and ligaments.   At the Emergency Department I was told that I would need to have extensive surgery to repair the damage.  Great.  I was just getting serious about losing the last 20-30 pounds.  Now what?  Sitting around for months....recovering.

Ten days after the fall, I had surgery.  It was outpatient, but still extensive, and VERY painful.  I went home the same day, only to return the next day to get my cast cut open.  The severe swelling in my leg had cause the circulation to be cut off and extreme pain!  I took my pain medications and slept a lot the first week. It was very hard the first few days because putting my leg down made the pain a million times worse.   But, I slowly began to feel less pain.

After 2 weeks, I was fitted with a removable cast and the stitches were removed.  The cast irritated the incision and caused and infection.   After several days of antibiotics, the wound looked much better.  I was recovering...just not as fast as I'd like to.

I'd say BY FAR the hardest part of this whole experience has been not being able to hike with my dogs.  To get outside, in the fresh air and just walk.  To be able to clear by mind.  But.... No exercise.  No getting my HAPPY ENDORPHINS moving through exercise.  Just sitting in a chair.  Laying on the bed, or wheeling around in a wheelchair.   Wishing, I could just go out in the cool fall air for a walk, or lift my hand weights and feel strong.  I have literally broken down and cried every...single...day.  

It's been so depressing.  If there is one thing that I've learned through all of this...it's that I absolutely LOVE to exercise.  I love the way it makes me feel.  I love sore muscles.  I love stretching and moving and sweating till I feel amazing!  Exercise is an treasure and should NOT be avoided.   If you are not exercising-- you are cheating yourself...seriously!

UPDATE:

As of today, I am able to partially bear weight on my leg.  MD feels I am healing well after such a terrible break and extensive surgery!  I start therapy on Monday to regain movement and strength in my ankle.   I should be nearly 100% in 4-6 weeks.  Through VERY CAREFUL calorie counting and clean eating, I've actually lost 3 pounds during my recovery.

MY PLANS for the next 6 weeks:

Physical Therapy at the clinic and following the prescribed at home program,

Walking in a pool, then progressing to lap swimming (when allowed)

AND probably most importantly--completing the Ultimate Reset--A 21 Day program designed to help you Reset and Detoxify your body! (more on this soon)

I am so grateful to my family and friends who have helped me on this journey.  They have provided meal, ride, cleaning and company.  I can never thank you enough!  

Daily tracking. Get results!

When your diet fails, do you blame the diet?  Or you you look back to see if you may have not followed it as closely as you should have?  

I'm learned SO much in the last year.  What I've learned about myself, is that I made a lot of excuses for why I was overweight.  

-too busy
-too tired
-too fat to workout 
-it will hurt
-I have too many injuries
-my Fibromyalgia will flare up 
-diets don't work
-my metabolism is too slow
-I'll never lose weight anyway, so why try

Sound familiar?  When I really got serious about my weight loss, I realized that I CAN lose weight.  I noticed that when ALL areas of my life were "in check".....it was easier.  When I stop keeping track of what I'm up to, my life just feels unbalanced.  

I created a tracking system to help me stay focused.  I don't fill it out everyday...I'm not a slave to it.  But, when I NEED to get some momentum going again, you BET that I'm really looking at all the AREAS of my life.  

If you'd like access to this TRACKING SYSTEM:  Message me and I will send you the PDF file. 

Find me here:

I'd love to help you reach your goals too!  I encourage all the folks in my challenge groups to use this tracker and they have had GREAT results.  Want some results?  Contact me!!! 

TOP 10 Tips for living with Chronic Illness

I'd have to say the hardest thing to adjust to when you have chronic healthy issues, is never knowing how you are going to feel on any given day.  Some days, you feel GREAT!  You begin to wonder if you were just imagining all your symptoms cause they just mysteriously disappear.
So, you get into the business of enjoying your life and maybe...you overdo it a little.  Then, BAM...you wake up and feel like you were hit by a truck!  It's so frustrating.  It's so hard to deal with when you have places to go, things to do, a family to care for...a job!  
I'm learning everyday how to manage my illness better.  Some days, I just can't workout.  But, if I can't get my workout in...I focus on trying to eat really, good, wholesome foods.  Eating better has been a huge focus of finding balance in my life.   I'm really trying to work on NOT soothing myself with food when I feel yucky.  

1:  Stick to a routine-- Stay as close to your bedtime/wake time as possible.  Try to not vary your daily schedule too much.  

2:  Sleep-- I try to be sleeping 7-8 hours per night.  I actually try to be at "REST" 10 hours per day.  At the end of a busy day, I read, or watch a movie before I go to bed. 

3:   Avoid JUNK foods--Everyone has heard of "clean eating".  I feel it's especially important if you have health issues.  I NEVER eat "diet" foods.  Such as, light or reduced fat.  No diet soda.  I stick with simple whole foods with very few ingredients.   

4:  Exercise--No one wants to hear that they need to exercise when they feel like crap, but....it helps!  Start slow.  Build up.  It boosts your mood.  It loosens your muscles.  Start with walking and stretching your body!  Tight muscles hurt more.  Exercise is just a non-negotiable if you want to fight your illness.  Find something that works for you! 

5:  Posture--Work on your posture.  A lot of ill people spend MUCH time laying down.  This causes poor posture and poor posture causes neck strain, headache and permanent neck/back damage.  Building up your back muscles and core will help you feel WAY better!  

muscularstrength.com

6:   Give Back--This is quite hard at times.  But, finding a way to help others keeps you from getting self-absorbed.  It's sooooo super easy just to focus on how crappy you feel and forget about the rest of the world.   But, this is a trap.  It causes depression.  Find a way to life someone else's spirits EVERY day.  There is always something you can do to LOVE on someone else!  Becoming a wellness coach has been a great outlet for me to help while I sit on my couch!  

7:  Lower your standards--I used to be a bit of a clean freak.  But, when I got sick...I just couldn't keep up with my old cleaning schedule.  It was just too much.  Things may be a little dustier, but if I have extra energy...I'm going to do something FUN not clean!  Some things just need to be let go of.  Lower your expectations on yourself.  You don't need all that pressure!  

8:  Practice Self-Care--Learn how to care for yourself.  When you are ill, you NEED to take care of you.  It's the only way to thrive.  When you avoid caring for your basic needs, it will hit you like a TON of bricks.  Take that bath.  Get a massage.  Take a nap.  Make the special recipe only you will enjoy.  Realize you are worth it.  Find a way to care for yourself EVERY day!  It makes a huge difference when you are not running on fumes. 

9:  Become an expert at DELEGATING--Along with lowering your standards comes...asking for help.  Getting your family and friends involved with big projects.  Assign chores daily to others in your family.  Don't try to do it all!  

10:  Get comfortable with SAYING NO--This is probably the hardest one.  I hate to disappoint people.  I don't like if people are mad at me.  But, you just can't do it all!  If it will interfere with your rest or you are not feeling well....JUST SAY NO!  I will often times make tentative plans, just in case I'm not feeling up to it!  People who don't have health issues will NOT understand this, but stick with what you need.  They will get over it :)  

Please contact me if you have any questions!  I am an open book.  
God Bless--Karen

June 30 Day Push Challenge

It's that time again!  I'm offering another round of Chalene Johnson's 30 Day PUSH Challenge.  

What is it?  Watch this video and see.....WATCH

It's a completely FREE.  It's all ONLINE.  When you get signed up through Chalene's Website, you will get a daily email with a video and some instructions to follow.  Each day will build on the previous day and by the end of 30 days you will be more organized, more productive, waste less time, and have some CONCRETE direction for your life.  

I help guide people through the process and hold them accountable to the daily activities and provide motivation to KEEP GOING!!! 

Sound good to you?  Sign up here to receive Chalene's Daily email and video:   HERE

After that, click  HERE  to join my PRIVATE Facebook group!  

Disordered Eating

For years, I just couldn't figure out "what was wrong with me?".   I would have periods where I was really "strict" with my diet and loose a bunch of weight, but it was short lived.  I would then have times where I would eat TONS of food, usually unhealthy, greasy, sweets...and lot's of them.  My weight was constantly fluctuating, up and down.  

I never realized that there were other people that had similar problems, until I got involved in the VAST Beachbody Community!  I realized that I wasn't alone.  I realized that I had a form of "Disordered Eating".  That it was something I could overcome and that I didn't have to be "all over the place"....forever.  Hence my journey to find balance.   I AM SEEKING HEALTHY BALANCE.  In my eating, my exercising and most of all,  the way I treat myself.  

In 2013, Binge Eating Disorder was added to the American Psychiatric Association's Diagnostic and Statistical Manual (DSM-5).   Read this description of Binge Eating Disorder.  Can you relate? 

I'm on a mission to LEARN how to eat normally.  To not use food to soothe myself.  I begin again is a challenge.  Finding new ways of doing things is NOT EASY, but so worth it!  This week I am starting a new chapter in my journey.  I am involved in a secret, private group on Facebook where we are discussing this book.  I'm going to give it my ALL.   I want to be in a better place.  Anyone want to join me????  Contact me and we can be on a journey together.

 If you have a more serious Eating Disorder, such as Bulimia or Anorexia...please contact a Health Professional. 

Setting month goals

Every month, I look back at the previous month and see where I can make improvement.  If I didn't meet my goals, I make it my mission to figure out WHY and fix it for the next month!   Seems too simple, but it works.

 I also work hard to set goals that are a challenge, but not impossible.  Then, I break down that goal and figure out the DAILY BEHAVIORS that will need to be done to get to that goal.

For example:

This month I would like to lose 10 pounds.

I plan to:

1--Complete a round of the 21 Day FIX

2--Track all my meals and eat according to the 21 Day FIX meal plan

3--ONLY one "spluge meal" per week.   (I usually allow a little more wiggle room, but I am pushing to get the last 20 pounds off)

4--Put the scale away (it will be locked away in the gun safe)

5--Stay fully committed and engaged in my Virtual Fitness Challenge Group

So, there you have it!  Help keep me on track people!

I made a little video describing my goals for this month and a little more of my story:
                       
 VIEW:  HERE

Getting back into Running---UPDATE

I'm officially half-way through the Couch to 5k training program.  I am sure glad I have everyone rooting for me because I may have quit otherwise.  Wanna meet a big goal?  Make your goal public! 

Consistency pays off

I have been able to skip one day a week because I did have quite a bit more cardio endurance than I thought!  Thank you--Hammer and Chisel, 21 Day Fix and snowshoeing!  

I would have to say it's been hard.  It's been humbling, but I feel that I'm making some amazing progress!  

--more endurance
--less sore
--able to run 5 minutes straight now
--form is better
--running faster
--hills are easier
--heart rate is staying lower
--not breathing as hard 
--starting to enjoy it more now

Push myself harder every run! 

I've shaved more than 10 minutes off my 3 mile time. It's really boosted my confidence.  I kinda feel my inner athlete being reborn!  Watch out world :D  

Happy Running! 

Crazy dog!  Not even tired! 

#thehappynow

Are you one of those people who is always looking for happiness?  Do you say things like, "I'll be happy when...."?   I'll be happy when I have kids, a house, a pet or graduate from college.  I used to chase happiness around, and could never catch it.  I felt that it evaded me.  When I look back at my life there were times of pure bliss, but there were also times of intense darkness.    

Part of the reason for the "dark times" was my depression, and anxiety being untreated, but the other part was simply...I didn't know how to live for today.  I had a really hard time enjoying myself, I was always looking for someone, or something to make me happy.  The result....constant disappointment in myself, others and my current situation.   

One of the HUGE results, besides weight-loss, in the last year, was learning how to truly live.  I've learned how to breakout of unhealthy, lifelong patterns that kept me stuck.  I've learned how to work on my personal growth, so that I can keep growing in self-discipline, knowledge and perseverance. I've made my FAITH a top priority again and spend time with Jesus everyday.    

I have had personal and emotional success that I never dreamed possible.  Having made such advances and REALLY learning how to care and nurture my body has made me truly HAPPY.  Coaching others to start there own journey is honestly the icing on the cake. 

My heart overflows with JOY knowing that I can help pull someone out of despair and possibly save them from years of wondering, "How do I get out of this mess?".   

So, I ALWAYS put the hashtag: #thehappynow, on all my Instagram pictures.  I'm choosing to live for today-- free from disappointment, loving myself and helping others find their way!!!   How about you?  Do you feel happy and full-filled?  Do love, care for and nurture your body?   

To Begin Again....

I'll try to write this post without crying!  So many things have changed with me since I decided to get my life back on track, starting with my weight/health.  I feel the main thing that's changed is my desire to improve myself.  When I was drifting along, overweight and unhappy, I just didn't care.  I didn't really push myself to do anything new....to try new things.  I just existed.  I've had SEVERAL surgeries on my feet to repair a torn Achilles Tendon and bone deformities on my heels.  The recovery was NOT a fun time.  I think one of the things that held me back, for years, with my fitness was FEAR.  I was afraid that I would hurt myself and I was AFRAID to FAIL.   I was also mad at myself for getting so out of shape that "I had to start over".  I used to run 15 miles at a time, so it's quite humbling to start with running for a minute at a time.  The fear of failure, pride and anger caused me to not do anything. I just sat and got fatter and lazier.  Read my story: here

Since starting my adventure with Beachbody, I've made MANY modifications to the exercises and I've seen some great results.  I started with 1.5-5 pound weights and now I use 15 pounds on some exercises.  The secret to this is working at it slow, but being consistent.

This month I am going to start a new journey.  I am going to get back into running.  I dabbled in running last summer, but it was awkward.  I've spent the winter strength training with Hammer and Chisel.  I've built my balance and knee/ankle strength with yoga and PiYO SHOP   I have lost 25 pounds....and I feel ready.  I mostly feel ready because my mindset is strong.  I have done things in the last year I never would have dreamed possible and now running is my next challenge!

Here's how I got started!  

------>Downloaded a rocking Playlist

------>Get some APPS.  Find a good Couch to 5 K app and another app to track your distance.  I use Map My Run.  I like to challenge myself to go a little bit further every run.

------>Get some really good foot wear. If the inserts of your running shoes bend in half, they are just not good enough support.  Try taking your inserts out to see...

I like Superfeet Inserts here   I've paid hundreds of dollars for custom made orthotics and I can tell you Superfeet Inserts are comparable.   Make sure to get orthotic-friendly running shoes to put the inserts into.  I wear Brooks!  LOVE THEM.   here

Great support for your whole foot

----->Run on a soft surface.  I run on a dirt road.  Much easier on the knees, feet and ankles. 

----->Pick a day and get started.  My first day was today.  It went OK.  I'm so glad I did it!  I feel quite empowered.  This photo shows the length of run was  33 minutes.  I went a total distance of 2.31 miles...according to Map My Run.   I burned 370 calories.  My average heart rate was 156 and my maximum heart rate was 182
 (BIG HILL).

I'm going to be curious to see how my cardiovascular health improves over the next 2 weeks.  I'm a bit of a "numbers nerd", knowing my numbers keeps me on track.  I use the Polar F4.  BUY

Does anyone want to join me in my running journey?  Comment below!!!!

Finding Your Why

Last year, my family and I went to Florida for Spring Break.  At this point, I was well over 200 pounds, and completely miserable.  I wanted to have a good time, but I felt so LIMITED because of my weight.  I was out of shape.  Exercise was a chore.  I hurt all over.  I had headaches, knee pain and foot pain.  I was LAZY.  I was flabby.  I HATED myself in my suit.  I was ASHAMED.   I was angry and bitter for "letting myself go".  When did I become the MOM that sits on the beach?  

I spent most of the trip sitting on the beach in my chair...reading...because it felt safer there.  The one day I tried to not care how I look, I put on a cute skirt and we went to an Aquarium.  I quickly realized why overweight people don't wear skirts in the Florida heat when my legs rubbed together and I got a HORRIFIC rash and lost the skin on my inner thighs.  I secretly cried in the bathroom.  I drank WAY too many Corona's.   BUT, I decided I needed a change.  A HUGE one.  

It was on that trip that my mindset began to shift.  I realized that I was NOT proud of myself.  I wanted to change that!  I wanted to become someone that I would look up to.  I wanted to be the person I always dreamed I could be.  I was READY!

The pain and disappointment of that trip became my WHY.  The reason that I kept going when it was hard.  The reason that I workout when I'm sore.  The reason I plan my meals.  The reason I quit drinking.  The reason I push myself everyday.  It's the MAIN reason I NEVER give up.  

What's MY WHY:   I WANT TO BE PROUD OF MYSELF  

My why isn't a number on the scale, or a certain size.  It's a feeling that I crave.  It's that sense of accomplishment that tastes WAY better than junk food.  It's the feeling of knowing that others are looking up to me.  It's knowing I'm a good example to my children.   

Mommy and Daughter PiYO

What's your WHY?  

Need help to find your WHY?  Contact me!  I love to get people started on a healthier life path :) 

God Bless!  

Karen 

Ending Meal Prep Madness

Image Credit: Beachbody.com

When I first got started trying to eat better, I came across many website that offered weekly meal planning and prepping ideas.  I tried to plan the whole week, but quickly lost interest, for two main reasons.  

1:  It was just too time consuming.  I found the whole idea of planning every bite that I was going to eat--TEDIOUS and not enjoyable AT ALL.  

2:  I didn't like the way the food tasted at the end of the week.  I liked my food "fresher". 

So, I began to play around with meal planning and finding ways to plan ahead, but still have some flexibility.    What I found to work FOR ME....is to loosely plan 3 days at a time.  I'd rather go to the grocery store twice in a week.  

Since I always have a Superfood shake for breakfast, I only have to plan for 3 lunches and 3 dinners.  I rarely snack between meals because I like to feel "full" after a meal...and it's less hassle!  

If I am going to work several days in a row, I will plan a lunch that I will really enjoy.  Then I prep three lunches, and have them ready in the fridge.  It's just easier to get my lunch all set, and ready to go in separate containers.  When you cook your own food, you know what's in it, and can easily calculate the calories in the meal.

 Sometimes, made a soup I will enjoy, or plan for a Chicken Taco Salad. I love being able to try new recipes out this way, it's a great way to experiment with healthy cooking, before trying it out on the kids.  

THE PLAN:  Make an extra meal to eat for lunches while you are cooking another meal and have lunch ready for 3 days!  Saves time, and money having a GREAT LUNCH ready to go! 

I get most of my lunch ideas from the Skinny Taste Cookbook and Website: here 

This gal at Organize Yourself Skinny also has some great lunch ideas: here

Happy Cooking!!!

Tweaking Your Additude

When did eating healthy, nutrition foods and exercising become a punishment? 

 Why would eating a nice, juicy apple not be considered something AMAZING to eat?

 Why do we feel that exercise is something that we HAVE to do VS something we GET to do?  

Interesting questions.  While on my quest to change myself, from the inside out, I've really had to get to the bottom on those questions.  Changing the way I think has been the KEY to overcoming years of negative lifestyle choices.  This is an ongoing process.  But, just making simple "tweaks" to the mindset can make a whole WORLD of difference!  

TRY THINKING DIFFERENT: 

I HAVE to eat this healthy meal to lose weight, but I'd rather eat junk. 

                                     I ONLY have one body, it's my honor and privilege to provide myself with healthy, nutritious foods.  I will feel better and look better.  EATING HEALTHY is NOT a punishment.  It's a privilege!  

I HAVE to exercise all the time and it's such a drag.  

                                    You only get one body in this life and it LOVES the feeling after exercise.  I deserve to feel good.  It's a privilege to exercise my body, because some people are not able to.  I need to treat my body with the respect it deserves.  

WHY do I COACH?

Why did I become a Beachbody Coach? 

At first, I signed up for the killer discount available to coaches, but I quickly became very passionate about the products and programs...because they work!  I also soon learned that the online Beachbody community was a powerful accountability tool.  I began to look forward to working out so I could share my success with my "cyber friends"!  

Being involved with Beachbody has helped me shed weight from my body, but more importantly, it's helped me find my voice and my self-confidence.  After years of living in depression and despair--I feel alive again.  I'm excited about the future.  I'm so passionate about helping others now!  I love to get other people excited about improving their health and spiritual lives.  I never thought I would find the part of myself that loves to give to others. But, she BACK and better than ever! 

I know there are people out there...just like me...who feel stuck in time, but don't know how to move forward.  I encourage you to take the first step.  Reach out for help! I'll help you in any way I can.  Try something new!  

Choosing my mantra....

It all started last year.  That moment when I absolutely knew that I needed to make a major change in my life.  I was desperately pondering another "crash diet", just to get a bunch of weight off quick.  That's when I joined my first accountability group and quickly learned I needed to let go of that quick fix thinking--forever.   I was SEEKING new ways of doing things, learning to live another way.  I hope to never stop learning how to improve myself and my health. 

Learning to live healthy has been quite a process.  I needed to get educated about different foods and their nutritional content.  I had to learn the best way to fuel my body.  I needed desperately to learn about portions.  It's a process that I consistently work on.  I strive for progress...not perfection.  I'd been so unhealthy for years, I couldn't remember what healthy was.  I am completely driven to become HEALTHY inside and out!  Everyday I read books and listen to podcasts about nutrition and wellness.  My healthy is a priority now. 

For years, I've either been ON a diet...or horribly OFF the diet.  I never learned how to eat mindfully and stop when I was full.  I had so many deeply engraved "bad" eating patters. I would regularly overeat and then overexercise out of guilt.  I knew I needed some balance in my life. The quest for BALANCE was born.  I now know what I need is balance in all things.  I need to be able to have a meal in a restaurant and balance it with a light meal the next. Time, daily practice, and a refined mindset have greatly improved this skill. 

I share all my tips and tricks, along with daily accountability to ALL the people I coach.  If you need help in any of these areas...let me know!  

Why join a Challenge Group?

Challenge groups work because they contain the consistent, daily support that people need when trying to conquer such a difficult task as losing weight.  The groups are run completely online, so you don't need to head out to a meeting.  If you need extra support, your coach and fitness buddies are just a few clicks away.  Questions are quickly answered, or you will be pointed in the right direction.

  

All the tools for success will be placed into your hands, you just need to join, start working your program.....and keep going!  

Key components of a Challenge Group

1:  Learning Consistency--getting rid of the "quick fix thinking".  You CAN learn how to be consistent with working out and eating better!  

2:  Nutrition--the focus will be on eating good, wholesome, densely nutritious foods.  The will be NO CRASH DIETS or starving here.   

3:  Motivation--learning how to keep yourself going when times get tough, or you get busy.  

4:  Support--your coach and other group members will be there for you.  It will be a fitness community, so you always have someone to turn to.  

Contact me if you want to be involved in my next fitness challenge group starting March 28th. 2016.  

https://www.facebook.com/events/834883399971835/

Got Diet SODA?

Do you Diet Poison? 

I think it's safe to say....most people realize that Diet Soda isn't the most healthy thing you can put into your body.  Many people have been drinking it for so long, that it doesn't seem possible to "quit". They feel the daily need to drink this fizzy substance.  They will readily admit---THEY ARE ADDICTED.  

Well, I'm here to tell you that there is hope!  You can-- and will--kick the CAN!  I gave the stuff up a few years ago, I fully understand Diet Coke has addictive powers :)  I can also tell you this....I have way fewer headaches, less depression and my Fibromyalgia symptoms are greatly reduced.  I do not consume ANY artificial sweeteners.   About 6 months after I quit drinking Diet Coke, I decided to have one.  I quickly developed a headache and became nauseated.  YUCK!  Never again.  

So are you ready?   Follow these steps.... 

Step 1:  Decide and FULLY commit to quitting.  Yes, cold turkey!  You don't need this harmful substance in you body any longer. 

Step 2:  Research/google the dangers of Diet Soda and artificial sweeteners in general.   Read articles that describe the harm artificial sweeteners do to your body.  It's truly frightening.  Read something... EVERY....SINGLE....DAY.  Retrain your brain to HATE this stuff.  Get on Google everyday until the desire has passed for the poison.  The worst will pass in a few days. 


Step 3:  Find a replacement.  I enjoy calorie free iced teas, Fizzy natural waters and good, old fashioned tap water.  These won't taste the same.  Yes, you will miss the Diet Coke.  But, you WILL survive!  Try it!  After awhile, the only thing you will desire to drink is water, because it will be the only thing that quenches your thirst. 

 I bought one of these.  I love water infused with lemon, orange or lime.  Cut some of the peel off to keep the water from getting bitter. Very kid friendly as well.  If I have this prepared in the fridge, my teenagers will grab a cup of water.  

I'm most fond of the Lime flavor! 

Make up a pitcher of any flavor tea and serve over ice! MMMM

Step 4:  Pick your day and just do it!  Let people know you are quitting or, better yet--get a loved one to join you!  If you need extra support, I'm here for you.  I'll be your personal quit coach. LOL...but seriously,  you got this!  

You can read this article on the dangers of Diet Soda: HERE

I did fact/credit check this article. The research is taken from medical research done by reputable medical colleges and nationally recognized, longstanding health institutions.  
Another interesting read: HERE.    Most people who drink "diet soda" will over indulge in other areas because they feel they have some wiggle room in their diet.  This is just not true.  

Keep a healthy perspective.....

Living with chronic illness is no joke.  I've had some pretty serious health issues for the last 8 years.   All of my symptoms are "invisible".  So, yeah...I may look OK, but on any given day I can be pretty miserable.  I've been told I have either Fibromyalgia and/or Chronic Lyme's Disease.   Symptoms range from mild to severe, depending on the day.  

Most days people with Fibromyalgia feel: 

*generalized flu-like feeling
*body aches/muscle pain 
*burning skin
*headaches 
*muscle tension 
*nausea 
*irritable bowel 
*depression
*anxiety 

and on and on.....

You can read more about Fibromyalgia:  here

I'm come a long way in dealing with my symptoms.  I still get down sometimes and wish I could just me "normal" again.  I will feel sorry for myself at times.  The hardest thing to deal with is the ups and downs.  I can feel absolutely amazing for a week or two and then...BAM....I will feel awful for a few days.  SO HARD.   It's also HARD not to blame and question God.  "Why me?" 

Some days it's really hard to keep a good, healthy perspective on life.  So, when I came across this book recently I was so happy.  It's the true story of a young man and his wife as they walk through Martins' horrible health crisis.  My mind was blown and I HIGHLY recommend this book.  Each chapter covers a truth and a myth about trials.  

Example: Myth: When things look dark, God is gone. 
                Truth: When things look dark, God's light 
                             shines the brightest. 

This book is filled with beautiful soul filling spiritual truths.  If you or someone you know is struggling with chronic health problems....GET THIS BOOK!  Buy: here

If you are struggling and need help, I'm here.  God Bless-Karen 

traveling....

travel and weight loss....

Recently, I've been traveling with my daughter.  She is on a Competitive Cheer team and has competitions all over the place!  

elevator selfie:)

I KNOW how hard it is to make good eating choices while traveling.  I used to REALLY overeat when I would travel.  I would then gain weight and be upset with myself.   In my quest to find a way to eat healthy for a lifetime, I came across the 80/20 rule. 

 I've adapted this rule to apply for traveling. 

It works like this:  When I travel, I plan how many meals I will be eating while I'm gone.   For example, a 3 day trip would equal around 9 meals.   I then plan that 20% (roughly 3 meals) I will eat (without guilt) something that I will really enjoy.  The other 80% (the other 6 meals) I will eat light and healthy meals.   This takes some effort and planning, but it's worth it.   I've found that looking forward to a really nice, guilt-free meal makes it easier to stay on track the rest of the time!  

Happy travels--Karen 

Top 10--Will--Buy-- AGAIN --Drug Store Beauty Products

I'd have to admit that I'm a bit of a beauty product junkie.  I love to hang around in Target or Ulta and just look at all the products.  While I do try lots of different things, I ALWAYS come back to these 10 products.  They are tried and true, no fail and totally awesome products.  

1:  Nivea Body Products.....Living in Upper Michigan during Winter causes some serious dry skin.  I appreciate how quickly this product absorbs and keeps skin soft for 24 hours.  I also really enjoy the smell, it's light and fresh.   Purchase HERE:

2: Loreal Total Repair Hair products....I have dry, color treated hair.  These products keep my hair healthy, and shiny.  They do not make my hair greasy or flat, like some repairing products do.   Once a week I do use a clarifying shampoo, so maybe that helps.  Purchase: here

3: Dove Bar Soap....My grandmother used this soap.  I love the smell and the memories that go with it.  Dove soap does not dry my face/body out and leaves no residue.  I regularly wash my face with this bar soap.  Purchase: here

4:  Tweezerman Tweezers....by FAR the best tweezers.  I was burned when I got my eyebrows waxed once, so I ALWAYS tweeze now.  These tweezers are slanted and you have full control to be able to get tiny hairs.  Purchase: here

5: Olay Microsculpting Cream.....This product is simply the best skin cream out there.  I regularly get compliments on my skin and how young I look.   It smells amazing and you do not need to use very much.  It's non-greasy and does NOT breakout my acne-prone skin.  I will never stop using this product!  It's a little pricey, but worth it.  Purchase:  here

6:  Olay Microdermabrasion Kit....Another awesome Olay product.  This kit will safely and effectively exfoliate dead, dry, dull skin and make your face feel and look amazing!  Purchase:here

7:  Essie Nail Polish....I've tried all the different brands of nail polish.  I prefer Essie mainly because of the brush and how long it lasts.  If you really want an awesome at home manicure, buy the base coat, an Essie color and the Gel top coat!  After about 4 days I will have a few chips and some wearing off.  Purchase my favorite color: here

8:  Dove Dry Shampoo....I have dry hair and dry skin, so I try not to shower everyday.  This product really saves the day.  It revives hair and has a light pleasant scent, just don't use too much.  Purchase: here

9:  Cover Girl Waterproof Mascara....I will not even begin to tell you how many different mascaras I have tried over the years :)  But, this one actually works.  It stays on.  It's mostly waterproof and best of all, it doesn't irritate my sensitive eyes.  Purchase: here

10:  Neutrogena Eye Makeup Remover....This is an amazing product.  It easily removes waterproof mascara and eyeliner without rubbing!  Purchase: here

SHARING IS CARING!  PIN on PINTEREST! 

Skip the Take-Out

Ever have a wicked, crazy taste for something you know probably isn't the best for you?  I know I have!  I've learned that in order to stay with my healthy eating journey, I had to learn how to cook some of my favorite meals....healthier!  

This meal was on the table in 15 minutes!  That's faster than take-out.  

Marinate the chicken for 30 minutes(I marinate overnight)
Preheat the oven on Broil.  
Broil Chicken for 5 minutes per side.  

Gather the rest of the ingredients.  
Pre-cut veggies
Brown Rice (pre-cooked) 
Sauce 

Love this sauce 

Steam veggies, then add sauce to taste

Warm Rice 

and...if you really love Spring Rolls these are a great low calorie option

Always make enough for leftovers for lunch!  

Dinner as shown is 400 calories: 

Sharing is CARING :D