6 steps on how to create Abundant Growth Mindset to help you achieve your goals!
This matters! Now I have covered with you before how much coming from a scarcity mindset really keeps in you caged when working towards your goals. Now today I want to share with you six steps on how you can create the abundant growth mindset that will help you keep moving forward.
When we have an abundant, growth mindset, We believe in what is possible for ourselves and our lives get bigger. It turns dreams into goals, then goals into reality.
If you want to step more into this mindset I will be sharing a quick Lesson just click the link below to download it!
If you want to talk about how I support you in growing your mindset to help you reach your goals please just email me @ email@example.com or DM on my Facebook page we can set a time to chat! Or go to the work with me page to find out more on how a Life Coach can help you uplevel your results in your goals!
Don't forget to get your lesson below!
Talk to you soon,
The Art of Over-Giving Without Losing Yourself
Do you worry a lot? Or feel confused that you can’t figure things out? Or maybe there are days you get extremely overwhelmed?
How I unlocked success, Just using my thinking...
Looking to elevate your breakfast? Here is my easy hack using just 4 ingredients!
Try it out! I promise it really tastes amazing and it holds me 3-4 hours!
Talk to you soon!
Take a F-in break already! You need to hear this.
Look I get it, we have a ton of things WE WANT to accomplish. So do I. I am normal just like you.
The inner critic, is she running the show?
This helps motivate me on days like today that I just ain't feeling it.
Unveiling the Not-So-Secret Secrets to My Weight Loss Success
One common excuse I have used..... "I don't have time"
Have you ever caught yourself in using one of the biggest and oldest excuse in the book for not losing weight? "I don't have time" It's time for a reality check. Let's be honest about what this excuse truly means and how we can take control and make room for our weight loss goals.
I get it, it does seem so real and true when we say the words. These words came up for me while I was at camp last week. I have movement goals that I wanted to achieve them while I was in Nashville. I know I could have gave my self quick permission to skip my movement time while I was there. But I noticed how quick my excuse of time jumped in my mouth then slipped right over my lips.
It is easy to feel overwhelmed with our busy lives and schedules and believe how we spend our time is out of our hands. While some responsibilities are indeed non- negotiable many other aspects of our daily routine can be reevaluated.
I'm at camp!
Camp, retreat, mastermind?
Well for me it's intense self development time. I left early!
It doesn't even start until Friday-tomorrow. But I wanted to come and be completely emersed. I wanted to not only be rested and ready for three days of learning, but I also wanted to be able to connect with other women, who are just like me working on their weight loss.
I think being here seeing what others are dealing with in their journeys not only helps me it will help you. I am a deep dive all in kind of person. That has something I have always been proud of.
When I go in- I GO ALL IN.
Today I want to talk to you about your comfort zone. And how you can use it to live like your future self.
The no Bullsh*t food plan for success
Another pound bit the dust!
How three little words helped me lose 1 lb. this week!
The difference between "can't" or " won't "could be the key to your weight loss success.
The Power of Starting With "What's Next?"
Do you want to create a better future self? Here's a easy way to start.
Unlocking the power to personal protocols: How to have your own back!
Who are you putting first today?
So the # on the scale went up! What now.....
I know I have said it before.... step on the scale and WTH has rolled right out of my mouth! It came with quick judgment of what I did wrong!
Today I want to share 5 steps to help you work past this and get your head back into the game.
1st thing is to drop the judgment, I know it's hard but, shame about the # going up WILL NEVER HELP YOU. Thinking that you have to restart all over is hard and WILL NEVER HELP YOU.
Restarts are not hard, the truth is I have done it so many times I have lost count- it's been many mini-refocuses for me.
One of my favorite things on my confidence mirror is the saying RESET...RESTART...REFOCUS...AS MANY TIMES AS YOU NEED TO … JUST DON'T QUIT...
2nd step for me is to figure out why it may have happened. That's where all my data comes into play. Looking at how many times have I overeaten in the last week? Have I consumed a lot of salt? Did I eat off Plan? Now sometimes I may not see the answer staring my in the face and that's ok. Just remember there are no beatdowns needed here.
3rd step for me, Just simply making my refocus plan. Time to put my ass back in my guardrails. It's never about being perfect, it's getting back to taking my small steps that are do-able and sustainable. When you have that thought- this ain't gonna be good enough, well that means you're right on track!
To help with this I remind myself the benefits of doing my basic things helps me make life easier, I feel better, and I know what results it brings.
4th thing I want you to remember is that shame thrives when it is left to just "BE". So let's change that. It's time to check in with my sidekicks! I know I am the hero of my own story but sometimes hero's need support. I check back in with the people in my life that support me. I let them know what I am struggling with and ASK for what I need. Maybe it's just calling me on my shit... When I say I am going to do something but I don't. I also have my own Coach that I make sure she knows what support I need to get back to refocusing in my journey.
5th and last thing. I check out my external factors that may be in my way. I take this time to look around and clean up anything in my environment that has also led to some regain. Cleaning up things that may be triggers or cues to feel bad, tempted or overwhelmed needs to go! Not forever, just until I get back into my groove. Sometimes it's just my social feed that could be affecting me, more often that we admit it, we see how well "others" may be doing and we turn to old habits of eating when we are feeling like "We ain't doing it right". Or maybe it's moving the ice cream from the kitchen fridge to the garage fridge. Out of sight out of mind a lot of times works for me like a charm. I can always plan it but if it's not staring at me, I never even think of it anymore.
Now there is a lot more I can dig into this subject... But I wanted to offer these quick tips to help you.
Most importantly it all starts with one simple question to help you restart.
WHAT CAN I DO A LITTLE BETTER THAN I DID YESTERDAY?
Pick up your pen and write it down! Then do it..... Restarting, Reset, and Refocusing is just part of the weight loss journey. We ain't starting all over. We are picking up the momentum to KEEP F~*King Going!!
Trust me this process works! April results of my R,R,R -4lbs. If you want to chat about getting refocused on your journey, Let's chat!
What is the fear of failure holding you back from?
It's true if you fear that you're going to fail you won't even try.
I have seen myself do this very thing.
Sleep impacts your weightloss~ 10 things I did to improve mine
You know what you should be doing but still not doing it…..
@ my hightest weight
I changed more that the number on the scale!
Someday's it's hard to look back at pictures. I remember the one at my highest weight, doing my best to turn and hide part of my stomach in a way no one could see just how big I had gotten. I would try to wear clothes that would cover as much as possible.
This trip was one of the last trips we took with our youngest son along with us. It was around 7 seven years. Now there are not many pictures of me. I was always volunteering to "take" the photos of everyone else. Even though I was smiling I was mentally hurting. Beating myself up, telling myself "you're so damn fat". And of course I was on yet another "DIET".
What was heartbreaking for me was the lack of movement I could do. While Eric (Honey) and Kyle were wandering and climbing around the creeks. I would just stand up by the road snapping their smiles as they had so much fun.
I have never told them how embarrassed I was about my size. Now of course being married to the most wonderful husband he never said anything about my weight. He has loved me from fat to midsize back to fat.
Until recently in the last two years everything has changed. I do hesitate showing you pictures like this. It's a vulnerable thing. But as I grow daily I got a reminder from a client this week that this is something I should share. It has shown here that she too can have these results.
We have been working together now for sometime. She has had amazing results in not only the # on the scale but most importantly her mental weight she has left behind.
This week while talking to her I shared that some days I really shock myself. I was saying WTF was I thinking I just signed up for my third 5k race, and I have not even set foot @ the first one. It really opened my eyes and I took a moment to just go back and revisit my old self.
Yeah the one in red. She would have NEVER even thought of signing up TO run. Holding on to the excuse she can't do that. Heck she would not ever try to hike, or walk even a half mile off trail with her family. Just sit in the truck and wait for them to return. She had no belief in herself that she would ever lose the weight either. She despised her own body and would not take the time to even put makeup on.
Coming forward to today, I am taking charge of my life, making decisions in the moment to PLMF (pivot like a MotherF~*ker) in every situation. Looking for opportunities to keep upleveling my life every single day. Today was one of those days. It's normal to wake up and hear all the excuses why I could not go train. But what's different is my internal conversation that I have now. Taking the moments to check in and remember the old Kelly and how she couldn't do it and the new Kelly who can just keep f~*King going every day.
This is one of the most important things I have worked on myself, when I started changing my life, trying things. Just getting up to go for a 15 walk, making a decision to just drink a little more water today. Creating some guidelines with myself that I don't have to stay up to 10 anymore. There is nothing on netflix worth sacrificing my rest. When I rest better I show up better for myself each day. Each day just getting a little better, doing a little more.
It is possible for you to change your life, to have the body that allows you to do things you never thought. It's time to stop waiting, It's time to start trying. I want you to remember that you don't have to do it alone. I know the path, and I want to help you achieve it.
Sending you love,
You deserve it.
In case you missed it, yeah here it is. Me at my goofest moment for the weekend. I have to laugh. I have caught myself saying lately~ once you let me out the box, I'm kinda hard to put me back in.
Who wants to be in a box, to be contained, controlled. No one ever! I want to be fun and live a fun life. This is something you can create.
Today I want to share with you my experience from last weekend and what it meant to me. Now I had a complete email, blog written out and I decided that this is more important.
Everyone needs to reset, take a look at your goal, why you want, what is standing in your way. Creating simple ways to get there. Make mistakes, create ways around obstacles. Then doing the work that makes you proud, feel amazing and get what you want.
No matter where you are in your journey, you are where someone else wishes they could be. Accept your present and just make the decision I am moving forward. It's time to stop waiting and wishing you could finally achieve your goals. No matter if it's weight loss, getting a new job, or building a better relationship with yourself.
If you keep waiting, and spinning on the how, YOU'RE JUST STAYING STUCK.
This retreat taught me that I have something to offer. I have walked a bumpy road in my life but I have come out into a life that I love. You can too. It can start with small steps. Just trying one thing. Then trying another. Then another.
This helps grow momentum, motivation, and confidence.
It starts with small steps, learning to be honest with yourself, even when you f-up. Life comes with mistakes, BUT those do not have to stop you.
Each week I want to teach you ways to just get started. This week I want to just say hey, I see you, I want to help you, just tell me what you need.
If you see obstacles that are keeping you from reaching your goals, Let's flip them into opportunities to help you towards your goals.
It's time.... let's chat about why you think you can't change your life right now. You deserve to feel good, be able to accomplish your goals like I have.
I am working on my opportunities for this year, let's do it together.
Just click the button below and see what is possible for you.
Let's go, it's time to get started!
Kelly aka former box dweller, now living life to my fullest!
What are your intentions when you show up to eat?
I can't believe she said it and it really caught my attention!
This week I got the pleasure of being in a room with 30+ business professional women at a Vendors fair. Now I want give her name but the most interesting sentence come out of her mouth.
She said "I heard that whatever you weight at 50 you will weight the rest of your life." Now being me the words "bullshit" came rolling right out of my mouth. Now for you that know me personally no surprise right.
For those of you that don't know me well I am a straightforward kind of woman. Without missing a step I explained to her that I am currently in a membership of over 13,000 women. There are many women just like me that have blown that sentence right out of the water. I told her, I am 54, at 50 I weighed 215 plus. I chose to stop weighing because I did not want to know what the actual number was.
Now if that were true there would be no way I would weight 150 right? There would be no way I would have been able to keep it off for more than 2 years or thousands of women. This sentence she was told was the reason she just give up on trying to lose weight anymore.
I want you to think about what things have you been told why you cannot lose weight @ 40 and beyond.
It all leads back to old diet rules that our brains "believe that are true."
Old diet rules refer to outdated and restrictive guidelines that were commonly promoted in the past as the "right way" to eat and lose weight. These rules often focused on strict calorie counting, eliminating entire food groups, and relying on willpower to resist hunger and cravings. Some examples of old diet rules include:
Three ways I screwed up when I go home from my trip
What? me! that's a yes! I am human too. No matter how much planning you can do there will still be f-ups. Here was my three that really stuck out.
I let myself have a beat down about some actions I took while I was away from home.
Ruminated on what I "should" have done.
Had the thought about restricting food this upcoming week because I have some off plan and overeats.
These are just normal sh*tty thoughts. I am not a special unicorn. Neither are you! So many times we drop into old "habit thoughts" because we have practiced them for so many years and they were on lock.
What I want to share with you is "its ok" and these thoughts are not a problem. Looking back at these I noticed they were surfacing due to events that happened that I went off plan.
Here is the fact, Losing weight does not have to be perfect. You can overeat or eat off plan and still lose weight.
It's the decision you make after things happen that matter.
Taking the moment and slowing my roll, I took a look at my actual data.
Which looked like this:
4 times I ate "off plan"
I had 27 meals that I was away from home (traveling) So 85% percent of the time I ate on plan! this means I am in my sweet spot for weight loss.
In two years I have never had a perfect week eating exactly according to plan, and I have overate at least once per week!
I was letting my brain have "Thoughts" that it was only seeing the negative.
So knowing the facts I was able to look on what else is true.
I am normal with normal thoughts. I will not let past events create my future. Nothing changes, I know planning works for me.
How do I do this? Go right back to my foundational tool of making plans. Nothing changes. In the past it would have had in thinking great, I just need to restart on monday, throw away my progress and just start over. Then go to the kitchen and eat my face off.
Have you ever seen yourself do this? That's what is different now for me. Knowing this work, knowing the how my thoughts drive me to turning to the food instead of the facts has changed my life. Isn't it time to change yours?
I want to make it easier for you to know what to do when old sh*tty thoughts come up for you and how you can deal with them WITHOUT food.
If your ready to discover more how to love yourself, learn how to plan for thoughts like these, so weight loss becomes easier.
Click here to book a chat. Join me in a conversation on how I can help you level up your weight loss.
I dont' tell my goals to F-Off when I'm on the road.
I think many times we don't even realize that is what we do with our goals.
When things seem so hard we just tell them to F-off.
This week I have been on the road, and just like a totally normal brain, mine had all the thoughts about it's going to be to hard, your gonna want to eat all the things, We should just take a "break" you deserve it.
These thoughts are just normal. What you choose to do with them is in your control.
I Chose to take care of myself, like you can do also. It doesn't have to mean we give up on our weight loss goals. It means we make decisions and choices how we want to show up.
So I want to share with you the simplicity of how you to can take this lifestyle of weight loss with you everywhere.
One of the tools that I teach you in how to unf~*k your diet. Is a greatest fat burners out there~ Water. Knowing that we start out at 64 oz, and work our way up, My current bare ass minimum (BAM) that I drink is 118 oz a day. That is my sweet spot.
You may think "WTF aint no way, and be on the road for 13.5 hours."
Now I use to think like that, and I would add my thought was, "I will have to stop every hour to pee we will never get there!"
For one that is a bullsh*t thought. My brain just wants to use it as an excuse to keep me from drinking my water during the trip. Now I could share about 5 more but you get the picture.
So here is how I handled it.
I didn't want to pack a huge cooler with 9-10 bottles, I choose to take my gallon jug. Filled it up from my fridge filter.
I brought my favorite yeti cup, with my first 16 oz and ice for the day.
Stopped at Sheetz gas station ONCE during the day to fill up my yeti with ice. Note I always refill ice at major gas stations, if you take your cup in it's free.
Now of course there where going to be bathroom breaks but here is the obvious, I am a human and it's a human normal function. But also being in my mid 50's I wanted to get out at least 4-5 times to walk around to help my legs, back and body during the trip. So those thoughts helped my brain see this is not a problem. This is actually going to help benefit me. Just stack it with me wanting to get movement.
These steps where simple and they gave my brain the direction instead of letting it run wild with bullsh*t that would tell my weight loss goals they don't matter.
Next I want to share how I handled planning my food. Now just like you I have the "favorite places" that I like to stop at since I only get to when I come visit.
So I planned my favorite "Cheesecake and deli place" In my trip.
Again giving my brain the direction taking the "it's hard" out of the picture.
Here is the one thing, No matter what I was going to eat, I knew that - I AM NOT GOING TO EAT UNTIL I'M HUNGRY!
Now knowing my normal patterns, I usually don't eat until 10-11 am (breakfast). So I planned to stop at McDonalds, for a sausage mcmuffin. Then If I wanted lunch I would stop at subway.
FYI there is subways are around just like the dollar stores. Just look at the exit signs the next time your on the road.
So this is how I planned for the trip up. But here is how it all played out. In my foundational tools in the unf~*K your diet process. I share the when to eat....
We do not eat until we are actually hungry........
Hunger hit at 9:45 stop and got my sausage mcmuffin. I knew it was true hunger since I had been drinking my water already since 6 am.
Then continued to drink water during my trip.
Guess what? I didn't get hungry again until 5:30! Here's is what I want you to see...
Planning my trip, helped me show up in a way for my goals with my weight. If I hadn't my old habit brain would have just been showing up to eat like an a$$hole wanting to stop at when we typically eat by the clock. (old habit)
I did notice once that old sh*tty tried to mess me up- during one of my stops to fuel and use the bathroom- I smelled the most amazing pizza, and the thought crossed my mind- I should just get a slice. But here was my catch. Having made the plan when I was thinking as my better self.
She was showing up for my goals and not telling them to F-off. In that moment I was able to have the conversation why I wanted it. (It smelled so good and I haven't ate since this morning.
BUT I'm really not that hungry yet. Which gave myself space and not reacting just from a thought in the moment.
This narrative is what I teach my clients to use when the food thoughts arise and how we handle them.
I want you to see just how you to can show up for your goals and not sacrifice what you want the most just because you're traveling or tomorrow looks like it would be hard to plan for.
It's time for you to learn to use the foundational tools and with support from me, you to can plan, live, & love your life in the best ways with losing weight and keeping it off.
This is how to figure out small steps you can take to have more results in your weight loss....
This is down and dirty on how I Get it done.
Each week I start out with Doable Foundations.
Do-able Foundations are things that are like drawing a line in the sand and it's so easy as stepping over it. Easy steps that are very doable goals.
These are the things that no matter what I am going to do. I have worked on getting this internal relationship with myself. Being honest and doing the shit I said I would do.
I look at it this way, would I lie to Honey (my husband), When I say I am going to do it, I will go to hell and back to back sure I get it done. That creates a trusting and loving relationship between us. This is something I have worked on with myself.
Like you I have values, and lying is something I have never liked. PERIOD. So why would I say something to myself and choose to lie to myself. I want to use my values with everything in my life. Loving, and trusting myself is creating an amazing relationship with myself also.
So no matter what when I say I am going to drink water every day, I am going to do it. I feel proud of myself when I actually do what I say I am going to do!
Each week on Sunday I sit down and make my decisions on what are the do-able foundations, the BAM Goals for my brain. The things that I know that I can get done, plus each week I also ask myself how can I level this up 1%, what can I do just a little better.
Now here is where building the data helps you in weight-loss. I talk more about the foundations that I use in the Unf~*k your diet that I offer . If you want to get more details about all of them. Sign up here to get them straight to your inbox.
Now coming to each sunday I take what I did, what I did not do, and assess it.
So looking at each foundational tool I use weekly shows me exactly where I can level up and what exactly I already have on lock.
As promised I am sharing some of the questions that are foundational that I use each week. Here is the PDF document to download and keep, you can start using this starting right now. Asking yourself these questions, for planning for the next 7 days.
Hope this helps you level up your weekly planning. If you have any questions or obstacles your brain is throwing up why you can’t figure out your foundational do-goals drop me a message. I would be glad to chat with you to help you get this process on lock. Make sure to check out the PDF. There is a bonus resource to help you figure out your BAM Goals!
Did you eat it or leave it?
This week I have noticed a lot more about the food industry that really raises my eyebrow.
We have all had THAT one bad boss! Let me tell you about my new one!
3 things to stop doing
This week I have shared a lot about assessing and tracking and why it's truly important in reaching our goals. I shared these in my weekly email. I want to encourage you to sign up if you haven't already yet. Blogs are starting to be a thing of the past. The one reason I keep putting it up is in case you want to get to know me better, you get to see more of my thoughts here.
Stop the trash talk.
Do you know how Facebook can really affect your weight loss?
5th day of January, how is the new Diet going?
The link below is for a 20 min quick chat to help you figure out what's currently affecting your weight loss
Goal Setting broke out in steps
Well there's just a couple more days left in 2022. I am a believer it’s never too late. We are still in this year and we can leave it with a bang. One way is knowing what we want for 2023.
Stress free Christmas food plan for the busy holiday
Sometimes things just don’t go as planned. As for me, I had planned to be on the road this evening making a turn and burn trip to see our youngest for the holiday. We had all the things lined up with the oldest son going with us, cat sitter ready. House ready. Presents wrapped and ready.
An arrow can be shot by pulling it backward. So when life is dragging you back with difficulties, it means that is going to launch you into something great. So just focus, and keep aiming.
These represent trips to places with my family, a rock painted on the eclipse day 8/21/2017, a coin from my son when he graduated Basic training, a cross given to me when I use to be in law enforcement, and a patch from my son's flight. All of these have a special yet powerful meanings to me....K
KFG!!! what does that mean to me..... read more to find out.....
Do you want to know the best gift I ever gave to myself?
My top favorite 6 books....
The one tip that's most important for the holiday
Yes excuse the hair, face and NO LIPSTICK, That's just not me right? (in the video below)
Well I know we are all doing the rate race for the cheese to get the shit done today. Running around picking up family, making sure the house is clean, cooking all the favorites for the fam. Just really doing all the things. Now listen I could be doing what everyone else is doing covering you up with all the offers of cheap packages, sales, discounts and bullshit that right now is not on your radar. Honestly we just ain't got time for this today.
I did not want to add to ALL THE THINGS overwhelming you today. So here is my video below with the quick most important tip for the thanksgiving holiday, and of course added one bonus.
I want you to know I love you and thank you so much for letting me be part of your life. Now if you think UH no longer teaching concepts this week. If that is something you're wanting, well if you don't already have the free 22 journal prompts for the holidays just click the link below you can get that free resource to give you the prompts you need to do some self reflection during the next few days.
Again, love you, miss your face and have a very happy thanksgiving holiday.
Much Love, Kelly
P.S. If you don't have the 1.5 min here is what I really want you to know. The biggest tip I have for you is do not eat until your hungry, I don't care what uncle Jo says, or your thoughts about your crazy pain in the ass sister Joan don't make it about the food. Listen to your body! and add some water to it. Bottoms up Happy thanksgiving my friend!
Holiday festivities are upon us
It's not to late!
Thanksgiving is fast approaching, and I know I am not the only weight loss coach yacking at you about I have the answer. I know there are many of us with each having their own way of coaching.
I love the song "Wobble" but it's not my holiday goal!
This is how I don't bury my face in the halloween candy!
How did my weight loss begin?
Now starting in September 2020 I found a weight loss coach who taught me that I could eat what I wanted and could still lose weight. I was like sure!! while shaking my head. At this point I knew I am over 50 and I just won't be able to lose weight.
Lost 75 pounds using the 5 tools of weight loss
I want to help you blow your mind with results in your life. I want to teach you how to achieve your dreams of finally leaving the weight behind. I want to teach you that you can lose weight without restrictive eating, no special diet, just eating foods you love. With living your life in a way you love, helping you develop deeper relationships with yourself, spouse, significant other and with the foods you eat. I teach you how to feel better and live a happier life.
Where do I even begin? Have you ever heard this thought?
Results are in total loss of 9 pounds in September!
Want a new tool for you weight loss?
I am always looking for new tools that help me increase my results in weight loss. I want to share one with you. Recently I noticed a stall in my # on the scale. So I decided it was time to try something new. Looking at a worksheet I got from a recent class I was able to tweak it in a way that would help me the most. It was a worksheet that helped me figure out one of the basic weight loss tips I teach you. It helped me clarify if I was eating from hunger or just a plain old urge (craving) to eat.
With using this worksheet and process I put into place, it helped me discover that I too was having some overeating! Just keeping me in a maintenance range on the scale. My goal was to drop my scale number down some. Of course my brain, but you're already doing all the things, like planning my meals, drinking water, assessing what I ate and so on.
With creating the new process of Pause plus Permission I was able to discover there were 9 different times I thought I wanted to eat. But doing the new process I was able to identify these were just urges that were caused by something that happened in my day, then I had a thought about it, then it created a feeling of overwhelm. Now when my brain goes into overwhelm it looks back into the old filing cabinet for one of those not so useful HABITS (using food to comfort me) that lead me into overeating and gaining weight.
The first part of the new process was to take a PAUSE check in with myself to see if it's hunger or just an urge. After discovering which it was I could move forward with the process. The next step was if it was an urge I stopped and did quick questions with myself like- What was I thinking or doing that might have triggered this urge to eat? Now there are a few more questions I ask to help me get down to the real reason for the eat. This will help my brain in future events to identify if it's another urge. Now where the permission comes in, well If I determine I am hungry, I eat something that I planned when I was looking out for my future self and her goals to lose weight. This is a short version of how it works and would love to teach this process to you. I encourage you to email me if you want the full version of the new worksheet.
Figuring out this key new tool has helped me lose over 4 pounds in a week. It helped me identify where I was still eating more than planned foods and where I was emotionally eating!
Don't waste more time trying to figure out how to stop eating and figure out how to eat that makes you feel good, use your body in a way it was meant to be used, and lose weight in a way you can live the rest of your life eating the foods you love.
Much Love, Coach Kelly
Sometimes you just have to return to the simple things.
Yes, I have said it before, and I am going to say it again!
Much Love, Coach Kelly
Thought struggling? how we have the power to flip!
Want to figure out how to change those ole' shitty thoughts? Does it feel like a struggle to figure out how to flip them?
What it really comes down to to replacing our old shitty thoughts is about identifying what thoughts you have been listening to and then owning the responsibility of changing them.
These are just conscious choices WE CAN MAKE.
I want to give you a simple one that I had today. For the last 7 days a few things have gotten in my way to getting my normal baseline goals completed. My brain went into a quick thought. "It's going to really be hard to get back to doing all the things to get that goal back on track"
Yeah really encouraging right?
Let me share three questions I used to change that thought.
Is this true? well it could be, it takes me so much time.
Is it helpful to me to think this? that's a no
Is it kind to me? absolutely not, it creates the hard feeling that overall discourages me.
Now I can see this thought is not serving me to move forward. So next I asked myself what can I think to move forward? Here is my chance to switch the thought!
My new thought is "I can start simple just doing small level ups to get back to accomplishing my goals" Easy: I can make my food plan for the next four days- just baseline simple. That feels very doable for me. Then my brain created a small goal for the next 4 days that is so easy there is no excuse to me not to get it done! Win! getting movement feels much better than feeling stuck.
Want to learn more about how you can switch a thought? sign up for a quick session so we can flip your current shitty thought that is holding you back today!
Much Love, Coach Kelly
P.S. What are you waiting for?
Small changes can add up!
Do you take time to just live in the moment?
I can't breathe! lol does my hair look ok?
I wonder if you ever just take the time to live in the moment. I have noticed more and more in the last year I have done the thought work to help me move forward into my own self care and to just live in the moment-
Self care is important in our lives and in our weightloss. I think it's important on how we model this for the world. For many years I worked overtime, extra hours, after hours and missed so much of my boys (men now) lives. I missed so many games, events and just home family time. Why? Because I thought I had to work, I should be doing extra. In those times I was giving all of myself to other people and bosses that it really didn't matter. In those times I was also not taking care of myself.
This last week was one of them. Part of my self care was knowing I needed to give myself a break, give myself time to just be with family and release pressure on what I thought I should be doing. In these times you create space so you can show up as a better version of yourself in days to come.
You are showing up for you and your family . This is just a quick reminder self care can show up in many different ways, mine well just taking the moments to just laugh and love spending time with two of my men. I am living in such a beautiful moment that now will be a memory for life.
Would love to talk to you about how you're doing self care.
Much Love, Coach Kelly
I have so much to do!
July 19- 2022
Have you ever said this? But I have so much to do! It is a very common thought we all have, even me. Sometimes people see me as I have my shit all put together. Well listen I too have the daily thoughts of "UGH I HAVE SO MUCH TO DO!"
When I let my brain just jump to this thought it causes me to have the feeling of dread, disappointment, urgency, and just all around negative feelings. Which puts pressure on me and causes me to spin.
Of course that a lot of times thoughts like this just leads me to trying to just get them all done. I find myself squirelling into one project then jumping into another. You get the picture right? I don't get anything done because I am trying to do it all at once. I have no focus. Nothing becomes priority because they all feel like a priority.
Well I learned a very important tool during my certification training that changed it all. Using the tools that they taught me I have been able to set the goals or intentions of the day, creating the structure and focus, then executing tasks that have helped me get shit done! PERIOD!
Today I woke up with this exact sentence above and used the tools to knock out exciting new things I want to offer you. Keep your eyes peeled my friends I have tools I want to give you to help you get shit done!
Much Love, Coach Kelly
Look at this between us sister we have lost 175 pounds!
July 16- 2022
This is what having a Coach can do for you. Why do I say this well when you are working one on one with a coach they can help you develop basic skills that help you move to the goals you want. Call out the bullshit that is holding you back. Both Angie and I have had weight loss coaches that have done that for us. Because the things I have learned have helped me live into the passion I have about helping other women find the keys just like us!! What are you waiting for? I want to help you move forward and live your best life! Your life won't change if you keep doing the same things. Let's shake it up! Let's get results that will blow your damn mind! And BTW this place went has the best frozen Raspberry Pina Coladas! it located in Golconda Illinois.
Much Love, Coach Kelly
What do you see in the sign behind me?
Funny sometimes how we get reminders. If you notice the the sign in the picture DO IT DON'T QUIT.
Today as I sat in my office working on a technical issue. I was sitting in a feeling that just was not quite comfortable- It was discouraged. I felt discouraged because of a project I was working on was whooping my butt per say. I was feeling discouraged because I could not figure it out!
Listen up - sometimes it is ok to feel a feeling- we need to process those so we can move forward- During my processing I decided in this moment I would send Honey a pic. Then there it was the reminder for me to don't quit! DO IT.
With this I looked at the feeling of discouragement and decided I want the opposite feeling. Which for me was encouraged to get it done- this was something I can do- I do not want to give up on it! So seeing that reminded me I can create any feeling I want in my life. You can take any situation or feeling and decide how you want to feel about it.
I think it's interesting how the universe reminds us we have things that seem like they are standing in the way of that goal- We can choose how we want to think and feel about it! And keep working on it not giving up! and keep moving forward.
Much Love, Coach Kelly
The race is done now what?
So the hype is over. Now what? well that was the question that was rolling in my mind recently thinking what's my next step. Sometimes we just sit and spin on these thoughts. The big killer of knowledge is when we say- "I don't know"
This question can really take your power way and just flush it down the toilet. I want you to understand even I have these thoughts. But I know now just how un-useful they are!
Today I made the decision to get back out and continue to work on keeping my fitness in check. Yes I done the race and now I want to keep my body at this level. So I had some decisions to make, simple right? oh heck no!
My ole shitty brain kicked out another thought "You can't keep this up" like bam right in my face. Now this is a normal thought. but I want to show you how you have the power to change it.
N- I noticed my thought- You can't keep this up
N- Normalize the thought- It's ok to think this many women my age don't run
N-Neutralize the thought- (just the facts) Keeping running in my fitness plan
N- Next Best thought- I can keep it simple like I did in my training- 2 short/1 long run per week. a very doable goal
Using this process made it super simple for my brain to see how this can be possible to keep doing the thing that helps me towards my fitness goals, and weight loss goals. Instead of giving my brain all the lets talk smack, I chose to look at the thought and get it in check with what my goals are.
I hope this helps you understand that you can do anything- it just takes equal airtime and changing how you think about it. Looking forward to my next day outside doing the things I love.
Much love, Coach Kelly
DON'T STOP BELIEVING 2022
I Did it!
June 28- 2022
I DID IT!!! I am a badass!!! This last weekend I attended my event I trained twelve weeks to do. I want you to know that I did not show up perfect in my training, Look let's be honest sometimes if we think if we can't do it perfect we just give up and quit. But learning how to Coach even myself, I know consistency is the key! Period.