Scarcity VS Abundance mindset, How to embrace the better for growth and success in your life.
I wanted to share something exciting that happened to me over the weekend – a major shift in my mindset about positive changes in life. It's been an eye-opener, and I thought it might resonate with you too.
Let me start by giving you a quick rundown of these mindsets. So, a scarcity mindset is when you constantly feel like there's never enough – whether it's time, money, connection, or even food. It's like this belief that you're stuck in a never-ending cycle of not enough. And guess what? This kind of thinking can become a self-fulfilling prophecy, holding you back and preventing you from moving forward.
But here's the good part: I've experienced a total shift to an abundance mindset in my life. This mindset is where you truly believe that there's an abundance of resources available to you in terms of time, money, connection, and food. It's about being grateful for whatever the universe provides. And let me tell you, this shift has made all the difference.
Let me share a personal story related to my weight loss journey. I had this burning desire to shop at Buckle, a store I've always admired. But my scarcity mindset kept bombarding me with negative thoughts like, "Only skinny 25-year-old girls shop there," "Women my age aren't supposed to shop there," and "I can't rock those cute clothes because I'm not the 'right' size."
I realized that these thoughts were directly linked to my scarcity mindset. They were limiting my options and playing with my confidence. On top of that, my worries about money came into play too. I mean, who wants to invest in clothes they fear they might outgrow? Certainly not me!
That's when I decided to kick scarcity to the curb and embrace abundance. I started telling myself, "Hey, there's no age limit at the door – everyone, including me, is welcome at Buckle!" And when it came to sizes, I shifted my mindset to believe that they have a wide range of options, including ones that will fit me perfectly. As for money, I reminded myself that I'm worthy of the price on the tag. I've worked hard on my weight loss journey, and I had planned my budget ahead of time, so why hold back?
Let me tell you, stepping into that store with an abundance mindset was liberating! I felt empowered, confident, and free to try on whatever I wanted.
Scarcity can creep into different aspects of our lives, even when it comes to time. Have you ever caught yourself thinking, "I have so much to do, but not enough time"? It's crazy how that thought alone can send you down a spiral of frustration, powerlessness, anxiety, and fear, even before your day begins. But here's a challenge for you – start recognizing where scarcity shows up in your life, and then flip the script to abundance.
If you're interested in exploring how these mindset shifts can impact your weight loss journey, I'd love to have a chat. Trust me, embracing an abundance mindset can work wonders and help you reach your next weight loss milestone.
I'd love to hear your thoughts on this!
Unlocking the power to personal protocols: How to have your own back!
I want to share something simple with you, a protocol that can help you get through challenging days and events that arise in your life.
Sometimes, we underestimate the importance of having a plan, but trust me, it can make a world of difference in how we handle tough situations.
Yesterday, I shared my own protocol for a day when I knew I was going to receive a challenging call, regardless of the outcome. Whether it was a yes or a no, I knew there were going to be things I had to face.
But the one thing that mattered most to me was taking care of myself. Instead of turning to mindless eating or grabbing junk food to munch on while lost in thought, I wanted to prioritize my own self care.
No matter what's going on, I believe in my weight goals they are always important, especially when life gets rough. I don't want to give up on them when I need them the most.
So, I want to give you some simple steps to help you build your own protocol for the upcoming tough days. You can have protocols for different situations, like having a family member in the hospital, dealing with your period, taking a sick day, feeling exhausted, eating out, facing an unexpected event, or when you travel. There are no limits to how many protocols you can create.
To put together a protocol, think about these key questions:
What is this protocol for?
What kind of food am I going to eat during this event? Now, remember, this isn't an excuse to overeat. Choose foods that will nourish you without making you feel awful.
Why am I choosing these particular foods? Is it because they're easy or convenient, or am I truly taking care of myself without just giving in to junk food?
What kind of obstacles might come up, and how am I going to deal with them? What is simple small doable things?
If I know what makes me feel better, like moving around or taking a walk, reading a book, relaxing, or getting some rest, how can I plan for that?
Rest is important, so how can I make sure I get better rest? Should I set a bedtime or sleep in?
What basics do I need examples of, and what are my goals for the day? How much water am I going to drink? Do I need some time alone? Do I need to reach out to someone who can support me during this time, someone to talk to or keep me on track?
How will I know if my protocol is a success?
Why am I willing to try or use this protocol?
Afterward, how can I follow up and see if there are any adjustments or improvements I can make for the next time I need to use this protocol?
These are just some questions to help you create a simple protocol for events in your life. If you want to see examples of my protocol from yesterday, you can go back and read my Facebook post on 5/17/23 which I attached here.
Today, as I reflect on my own protocol, I'm bursting with pride. I anticipated a challenging day, but I rose to the occasion like a true champion. No mindless indulgence, no veering off my path, and no overindulging. I prioritized my well-being, engaged in invigorating movement, and approached work with a clear mind, feeling absolutely incredible.
My sincere desire is for you to experience this kind of triumph too!
If you're eager to unlock your full potential and construct your own resilience blueprint, simply reach out, and we'll set up a time to collaborate on creating the protocol you truly need. Let's KFG!
Much Love, Kelly
Who are you putting first today?
Who is first? The world or you.
This really hit me today. I woke up with the same typical “Shoulds” this morning. You know things like “I should write out this email”, “I should take care of the laundry”, “I should mow it’s fixing to rain” and one thing right after the other. While looking at Facebook and scrolling on my phone.
Then I heard my inner thought, “Hey why are you putting EVERYTHING in front of taking care of you today?”
What I mean by this is check the first paragraph I wrote: did you see, make your plan, follow up from yesterday’s plan, journal how you want your day to look, plan your movement?. None of my own personal self care was in my first thoughts!
Notice how the world and everything in it I was thinking about and nothing to do with the basic care of me.
That’s the point I slammed on the brakes! I put my phone down and picked up my planner.
From there I started with this simple question.
“To take care of me today first, what would make today great?”
Here's my list:
Make my plan for food~I want to show up my best today.
Decide what movement looks like today~I know how great I feel after I do it.
What else would I like to do that keeps me first instead of the world~ I want to work in 20 mins of yoga~makes my body be more flexible.
Then once these are planned, I have other tasks I want to plan to complete that are also important. Write out email, daily tasks, while writing email I can start laundry, make my phone calls, prep for afternoon appts. Figure out the best time I can mow.
Taking 5 mins doing this simple planning helped me bring MY brain and ME back into focus.
Every single one of us is guilty of this. We have expectations of things that have to get done, what should be done right this minute, what everyone else needs and meanwhile we fall to the bottom of the list.
Sometimes it comes down to our “WHY’S” need to be looked at again. Through our journey of life, and where we are they do change. My why’s that I had 6 months ago may not be why I want to take care of myself today. The excuses are getting stronger than our why's.
When was the last time you took a look at yours? The reason you want to lose weight. The reason you want to move more. The reason you want to feel better. The reason you want to take care of yourself.
Are they strong?
Strong enough for the moments when you are putting everything in front of your goals? Strong enough to keep your hands out of the cabinet pursuing food?
Strong enough in the moments you're eating snacks after dinner?
Strong enough that you think of them first instead of what’s everyone doing on Facebook?
If you want to deep dive into your why’s I want to help you. I have a method that helps you blow out your why’s so you can move forward and stop letting excuses get in your way.
It takes about 20 mins to do it. Next week I have some open times where you can sign up to jump on a private call with me and we will do it together to re~center your why’s to put you in front of the world when you have days that you can’t bring yourself up on the list.
The call will be focused, no sales pitch, no asking for you to coach with me, it will be focused on helping you take a step in the direction towards your goals.
No matter the goal I want to help you find the WHY that will help you get there.
It’s time to stop letting excuses, and the world get in the way of the life you want to create.
Just sign up below for the 20 chat~ Let's do it! Costs you nothing but 20 mins of time. Are you important enough for that?
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.
Have you heard of the term Fear of Failure? It's a common feeling for us when we are trying to lose weight.
So often we put such pressure on ourselves about getting results and losing weight.
We think losing weight will make us happier or our partners will love us more if we fit into that size 6.
Have you ever thought "I will have more confidence to do things that right now I am just too embarrassed to do."
We make losing weight the answer to all our pain today.
Do you realize we are taught this from social media?
It comes from the ads that are popping in our feeds, on instagram and tik tok about "lose 20 lbs fast this month".
Or you may see this product that says use this to "feel sexy over 40".
They send this message that you will feel better AFTER you lose the weight. This is giving you the fear of failing ahead of time. That you will only have this things after we lose the weight. Which is total bullshit.
So when you
have a little overeat
eat off plan one time
or have a face down in chips after a long ass day
You freak out. Your brain makes it into you are never going to get to success. That your hopes, and dreams for that perfect life if not possible.
How do I know this?
I had these same "fears that I would fail" but once I learned how my brain was conditioned from external factors. I stopped and asked "What else COULD be true?"
If I am failing means I am trying! not staying stuck in doing nothing.
I discovered my results were still happening even when I was not doing it perfectly. I have learned that progress over perfection is helping me each day to keep moving forward.
What is showing up for you? what are you not doing afraid you will fail at it? Is it the 5k, doing yoga, working on your weightloss or applying for a new job?
If you want to chat on how working together, we can get you past it? Let's talk soon, stop letting this "feeling" hold you back from what you really want in life.
Sleep impacts your weightloss~ 10 things I did to improve mine
We all have stories tied to our sleep habits. I had mine. It was that I could never get more than 5 hours of sleep.
That was just something I was letting happen. Like most people I was hanging on to that story with both hands and kicking and screaming that it would never change.
The truth is, things CAN change IF you want them to. You can either keep making excuses and letting your brain stay in its comfort zone or YOU can decide TO change it.
Just like working on our weight loss, if we keep doing the same thing we are going to keep getting the same results.
This week I want to share 10 things that can help set you up for better sleep quality. These are things that I have done to change my story helping me build a better routine to get my rest.
Getting enough sleep is essential to weight loss. That's when your body burns fat - when you sleep! If you want to kick start your weight loss, you have to make sleep a priority.
If you are ready to learn 10 tips, hacks and things that will help promote great rest, I have recorded a short video to cover all with you now. (or click the video above same one!)
Here is the short list of what I cover:
Move your phone, get it out of the bedroom
Create a regular bedtime and wake up time
Create a relaxing bedroom routine, shower, take a hot bath, read
Eliminate the alien lights, those annoying lights that hit you right in the eyes when you open them during the night
Limit all fluids late at night, water, alcohol and caffeine
Get some movement during the day, exercise or a good walk
Create a relaxing environment, get some nice sheets, use lavender oil
Limit the screen time, tv time, and endless scrolling before bed
Mediation time or yoga time 10-15 mins to just getting into relaxation time
Avoid naps late in the day, if you need a nap try to do it before 4pm
Seek professional help if needed: If you're struggling with persistent sleep problems, don't hesitate to seek help from a healthcare professional. They can identify any underlying sleep disorders and provide tailored recommendations for better sleep.
If you want to know about sleeping and actually talk to a sleep coach I do recommend checking out https://betsyslay.com/
She has a newsletter that digs into the more in depth about how to help you get better rest.
Let’s set you up for success in your weight loss! Sleep Matters!
Have an amazing weekend my friend!
P.S. If you looking for something to help track your sleep cycles you can check out The Oura Ring. It will help tracking with movement also!
You know what you should be doing but still not doing it…..
Want to know why?
Your brain is offering up “I need for willpower” or “I need more self discipline”
I know you're working towards your weight loss goal, but sometimes it's tough to stay disciplined, right?
For me, building self-discipline is like setting up "guardrails" for myself. It's about setting realistic goals that I can actually achieve without setting myself up for failure from the start.
I used to pile on too many things I "should" be doing, and it just led to feeling judgmental and overwhelmed.
So here's how I tackled it: I got serious with myself and asked, "How can I make this easy?" For example, I wanted to incorporate more regular movement into my routine, so I set a guardrail of three times a week.
I broke it down into simple actions I could take:
Walking for a mile (either inside or outside) If I have to half in the morning half in the afternoon
Doing yoga for 20 minutes (10 in the morning or afternoon what works best)
Lifting weights for 10 minutes with dumbbells I had hiding in my closet
Then I set specific days for my guardrails, like Mondays, Wednesdays, and Fridays, and I make a decision each morning on which guardrail (remember this is keeping me on the path headed towards my goals) I will follow that day.
Even if my old habits try to make excuses, I stay committed to my guardrails and get it done, no matter what. And if I slip up, I give myself a chance to do better the next day.
If you struggle with keeping promises to yourself, it's okay to ask for support. Consider finding an accountability partner or even hiring a coach to help you level up your habit-building and reach your goals.
Just remember, building self-discipline starts with small habit changes. Take it slow, celebrate your wins, and keep progressing forward.
This really works. Once you notice how easy it is to get it done you just level up each week and getting better building your habits and discipline to get it done.
If you have any questions or need further help, feel free to reply to this email. I'm here to support you on your journey to success.
P.S. Later today I will be posting more about the "how" I have created guardrails that has helped me reach my weight loss goals, my run goals and living my best life check it out on my YouTube channel. You can go there now and hit subscribe! You will be notified as soon as it posts!
@ 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?
Have you ever wondered why we waste so much time overeating?
This week, I had an interesting discovery that came up not only with myself, but with some of my clients too.
As I work towards my weight loss goals, I've been back in active weight loss mode, facing the same challenges as you on your own journey.
One of the challenges I faced this week was the scale not moving. While it's a good thing in some ways, my brain couldn't help but turn it into negative self-talk like "you're a failure" and "you're not good enough". I realized that it's not the number on the scale that matters, but what I make it mean.
As a coach, I stepped back and took a look at why the number on the scale was staying the same and where I could go next.
One of the things I learned was the importance of setting intentions before a meal.
I asked myself questions like, "how do I want to feel after this meal?" and "how can I be proud of myself during this meal?".
By setting intentions ahead of time, I take control of my meal instead of letting it control me. I can make a decision not to overeat and pay attention to my eating habits.
Let's be clear how to make this doable. Be honest with yourself.
Before I sit down to take actions I will not be proud of. Ask the questions.
Make your intentions clear, be honest, I will make this decision right now paying attention and taking steps instead of ignoring my goals for weight loss. I am learning to take charge of my meals and putting up with no bullshit from myself. I know me having a better mindset with help me crush my weight loss goals.
Check in with your meals see if you have the intentions you want to help you reach your goals. If you help figuring them out drop me a DM on my face book page https://www.facebook.com/KellyMitchusonCoaching
And we can chat on setting you up with better intentions at your meals to help you move forward in weight loss, and stop wasting time wondering, we will be taking actions instead!
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:
Cutting out all carbohydrates, such as bread, pasta, and rice
Avoiding fats, even healthy ones like avocado and nuts
Eating only at specific times of the day, such as breakfast, lunch, and dinner
Limiting portion sizes to very small amounts
Only eating "clean" or "good" foods and avoiding "bad" or "unhealthy" foods
Punishing yourself for indulging in "forbidden" foods with strict exercise or calorie restrictions
These old diet rules often led to unsustainable and unhealthy eating habits, and could even contribute to disordered eating patterns and negative body image. It's important to recognize and challenge these old sh*tty diet rules.
When trying to fit our "diets" into the rules we are just simply ignoring our bodies.
What matters is "ARE YOU ACTUALLY HUNGRY" That is one of the foundations tools that I share with you on how I lost my weight and keep it off. You can get all of those by clicking this link.
I challenge you today to check in with yourself. Are there any old diet rules you're using?
I want to help you lose the weight without the rules! I told everyone I spoke with, I have lost all my weight eating the foods I love, without the "rules". Eating chocolate almost every day!
So I mean it when I say this you don't need another diet with rules you need a Coach. A coach can help you figure out what rules you have been using. Working together can help you achieve the results you want without the old diet mentality holding you back.
That's why I'm different. I understand the struggles of dieting and I have developed simple and easy steps that allow you to enjoy your life and make sustainable changes to your diet. By focusing on progress over perfection, I can help you break free from the cycle of restrictive diets and feelings of failure. With my guidance, you can learn how to live a balanced life while still achieving your weight loss goals. Book a chat with me today and let's get started on your weight loss journey! This Chat costs you nothing. It gives you the chance to figure out how working with me could help you move forward towards your goals.
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....
One of the most important things I do each week is collect my data, then do the plan for the next week.
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.
With Valentines just a couple days ago. It really had my brain perking up and paying attention.
Oh yes let’s not forget the Super Bowl that happened Sunday.
Through the last several years the food world has gotten more convenient to eat like an A-hole. Giving you so many EASY options to each candy, chips, and soda until your eyes roll back in your head. It has taken the events and just turned them into another reason to overeat.
I want to say first, I am not telling you that if you want to lose weight you can never eat them again. I just want you to notice if you partook in the holiday candy or extra foods- Was you hungry at the moment you ate it?
Did you put it on your plan to have it?
Tuesday ( V-Day) I had two situations that arose around food.
First was the business Valentines luncheon I was invited to attend. Now I knew there would be candy on the table, damn sure of it. It’s one of the things V-day is known for, right?
So I put it on my plan- knowing that I am working on taking off some extra lbs. I wanted to enjoy some but with my best brain, my best mindset and with my goal on focus.
So I am sitting there, and yup there were 12 pcs on the table. After eating lunch I caught myself counting them. Looks like two pieces per person at the table. So I reached in, took mine and immediately ate them.
Do you know the most important thing I didn't do? Check in to see if I was still hungry! In the moment if I would have slowed down for just a second, I would have noticed why I grabbed them and ate them so fast- I was in a new situation- I was nervous- I was anxious and my brain was thinking- this would be a treat since I am handling it so well.
Looking back I would have wanted to actually enjoy them, eating them slowly, enjoying them melting in my mouth. This was my old brain habit, eating without missing a beat.
Second thing that happened was while getting my car serviced, I noticed that they had provided special “treats” of large heart shaped chocolates in the waiting area.
But what did my old habit brain see, OMG there are only two left, they look so delicious. Now my old brain said- you planned chocolate, it won’t hurt to go ahead and have just ONE more.
Now I noticed this and thought well I am going to miss out if I don’t eat one. This is a real thing- FOMO the fear of missing out. This appears in everyone's lives. We have just gotten used to it and don’t see it anymore.
In the next thirty minutes my brain spent time having sexy talk about the heart shaped chocolate. Wondering ooooohhhh they look like truffles, UUUMMMM I bet they taste amazing.
All along I was drinking my water. When it came time I needed more water, I went back up to the break area. OMG what did my eyes see, there was only one left……. OH no FOMO again.
At that moment, I called my brain down like the unruly child that it can be at times. At that moment I decided to have the conversation it needed.
This is what it looked like…..
Ok, Brain there is chocolate
I know you think this will be good chocolate but is that true? NO
Have we ever eaten one that looked like that? NO
Is this on your plan? Well choc. WAS, but I already ate that
And the last question I asked was the one….
Are you hungry? And just like that I heard the old snappy “HELL NO”
It was enough conversation that helped me slow my roll and walk away from the heart chocolate.
This conversation-the moment where I just created enough time for my brain, and belly to connect and knowing helped me successfully sit through an urge. An urge to eat because I was feeling like I was missing out on the one piece of chocolate that my brain had all the sexy talk about.
In the next couple days- try this…..this is my challenge to you…..
If you have a thought about grabbing some of that leftover chocolate or something you don’t have on your plan- set your watch for 5 minutes. Then ask this question:
Why do I want to eat this?
See what your brain is saying about the food….
You might hear something like this……
It will taste so good
One won’t hurt
I will eat better tomorrow
It’s almost gone
Oh If I eat it now I won’t be tempted tomorrow
Would love to hear what your brain was telling you!
We have all had THAT one bad boss! Let me tell you about my new one!
This week I finished a very exciting project.
I can’t wait to tell you more about it but first I want to explain about the 3 BS process I used to get it done.
When we are trying to get change happening we get some push back from my bullsh💩t brain that won’t get it together some days.
This is totally normal for all humans!
It really comes down to making a decision. In our lives, jobs, and homes, somebody has to be the boss.
Let me tell you about the WORST boss I have ever had. She wouldn't give me a potty break, lunch break almost never and overtime was also a huge issue.
Well short story this b*+ch was ME!. I had such demands on myself they were very cruel to be the least.
So here is where I changed, and you can too.
I decided I could be the best of the 3 BS
The boss of:
Like great bosses, I wanted to have a great team! Solving problems, creating a transformation and getting amazing results.
You can do this for YOU.
When it came to my project I had to ask myself, as my best boss,
What are my expectations or goals?
What am I willing to do to move me forward?
Am I willing to be doing things that can put me in some discomfort?
How will I know when I have accomplished this project?
In the moment you have to be willing to have some self-talk. You have to decide if you're going to continue to let yourself give all the excuses that hold you back or be willing to ask some questions and create some results.
This same process can be used when working on your weightloss. This concept I have been introducing to my clients.
They are learning to create the narrative, the conversation with themselves to be the best boss over the 3BS.
Just remember when you start hearing the bullsh💩t excuses why you can’t do the things that can help you lose weight, that’s the time you get to choose what kind of boss you want to be in the moment. The ‘B!t@h” or the boss that has love and compassion who wants the best for the team!
If you missed my “Reel talk” Follow me on instagram to get weekly REAL moments that can help you with simple level ups that will help you blow your own mind with results.
P.S. I almost forgot! My project it's time to
UnF~*k your diet: 3 tools to help you lose weight & keep it off!
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.
This last week against what my old sh*tty brain was telling me. I took a little extra time to sit down and go through my numbers. My first thought was "it won't matter if you can skip the last three days".
Well that is complete bullsh*t. What I discovered was great reminders to me on where I want to go with my weight-loss and how I do keep my weight off.
But first let me tell you the three things to stop doing right now!
Waiting around taking no ACTIONS
Ignoring what could be helping you
Ignoring the progress you have made so far
Even I can be guilty of these things. I am a human just like you.
This week I laid all the things out. Going back and looking at the last three days and finishing my habit tracker. Then while looking over it all here was some of my biggest ah-ha's
Three things I wanted to work on this month were so much better. Then I was able to look at it. It gave me the clear path on what I wanted to work on for the next 30 days!
If you are tracking! remember how important this one habit can help you.
I am currently working on getting back to running. It was one of my most amazing things I accomplished in 2022. This year I want to level up and surpass what I was able to do and make it better. So I have been using a great ONE HABIT TRACKER PAGE. I love it. I want to share it with you.
With this tracker I have the one thing that I want to do every week.
I set a goal. I made it measurable. Then I have a way to track it. Then at the end of the month I can assess it and look how I can make it a little better.
If you would like to get a copy of it just DM me on Facebook or send me a quick email email@example.com I would love to share it with you.
By setting clear and specific goals, tracking your progress, and engaging in self-reflection and daily assessments, you can establish a positive mindset and maintain motivation towards your weight loss journey.
Measuring your progress will identify areas for improvement and level ups that can make a difference in your weight loss.
Self-reflection and daily assessments can help you gain self-awareness and challenge the old sh!tty thoughts that may jacking up your progress.
Remember nothing is a priority until we make it one. If you are struggling in your weight loss. I am here. I want to help you. DM me let's have a conversation on how to get you moving forward.
Flipping the script on your old sh!tty thoughts
You may be thinking why does this matter?
In our lives most all of our results we have gotten have started with a thought. Take for example weight loss.
You may be thinking:
"If I could only get serious I could lose weight"
That doesn't seem very motivating to me, I know this thought I had a be-gillion times over the years.
Having that thought never helped me look for the things that would motivate me or help me take steps to move forward.
to action doing things to achieve it.
Giving me the result of staying stuck, and staying at my unhealthy weight.
Our thoughts are the root of our results.
Using a power thought to flip my script in my weight loss helped me get motivated and moving in the direction I wanted.
Creating the new belief for my brain to focus on other than the negative it had on repeat.
Here is a example of one:
"I am willing to accept where I am and can make even a 1% change tomorrow."
With this thought I felt a small shift of motivation showing in my life. Letting my brain grow into a new belief.
Everyday I could choose actions that would help me level up in my weight loss journey.
I chose not to treat myself in such a defeating way anymore.
Using power thoughts I have accomplished many goals in my life.
Today I am gifting you 45 of my favorites. Just click down below to download them now for you to keep.
When you hear a old shitty just insert one of these to help you create a new belief and get motivation you looking for.
Today I am going to share how to show up like (Eddie Murphy) saying this phrase!
Here is little story of the three little shitties, that showed up today.
The first little shitty was named little judgemental shitty. He sounded off like this
“Your not losing weight because you haven’t worked out this week”
So he got noticed.
What’s true about this thought is, well, I planned to get movement three times this week and I didn’t so far.
What could make it more factual. It’s thursday I have no dots filled in on my habit tracker.
The thought that moved me forward asking him to leave.
It’s thursday I actually have three more days left in this week to get movement. I do not workout for weight loss. I work out to help my body get the movement to make it more flexible.
Then the second little shitty busted in, His name was little scale drama shit. This dude is a twin brother!
“What good are you, you can’t even lose weight”
Well this guy is such an imposter!
He got noticed all right. But here's how it could be true for him to be there. Why? Because he is basing his story on the number. He tries to make it mean something.
What’s the fact though he showed me a number XXX.
What’s the ( better thought) way I am kicking his a$$ to the door.
No matter what the number says, weight loss is not perfect, there are normal fluctuations and I am not giving up on what I know works.
But wait, the third little shitty wanted to bust into this party too today….
His name- Bad boy data. What did this little sh*t want to add. You're gonna love this.
Yes, that little shitty about got to stay. But nope I decided he is worth some a$$ kicking too!
So he got noticed.
But let me show you how this could be true.
Last time you tracked this you lost a lot in a couple weeks.
I have data. 15 times I did not eat, 18 times I ate. Last time I had a lot more to lose.
What better thought sent him and his brothers packing.
"I am proud of myself for keeping up with the data, consistently since Jan 1. I know weight loss is not perfectionism, it comes from being consistent and being willing to question the little shiites and not letting them bust in my house and trashing it!"
Now they know "I'll kick your ass"
Just like grandma EDDIE!
Now if you're not familiar with working on your thought process like this. I want to help you from the little shitties keeping you stuck or not getting results in your weight loss. This process I have learned from my mentor and I want to help you with this 4 simple steps in thought work that keeps you from eating instead of processing them.
Weight loss is about our thoughts. Sharing these I wanted to show everyone does have shitty thoughts everyday. They will not go away, it’s going to be something that will be a skill you learn and use to help you catch the thoughts before you turn to the cabinets to solve them.
Are you ready to ask the little shitties to leave? Are you ready to work on the how?
I have time, just book a strategy below to get you started.
If you are ready to start losing weight here is one thing that you need to stop doing.
Stop the trash talk.
You know what I am talking about…. It’s those things you keep saying, or thinking about you and how you show up for yourself.
Think about this for a moment…
What do you say when you're wanting to lose weight?
“ It’s time to get off my a$$ and start doing this!” “It’s time to get my sh!t together”
Does this trash talk really motivate you to do something? Or does it give you the f-it feeling that it's just too hard and you dread it. Do these sentences really get you into action? For so many including myself it only caused dread like everything was going to be hard, like I don’t already have my sh!t together and never have. Setting my brain up for pre-failing! It also was beating me down instead of lifting me up everyday.
These thoughts are tied to old diets you have tried in the past. When those diets had you restricted, denied, deprived, starving and made you an intolerable woman to be around.
Let’s change this and make your diet a new lifestyle way of eating. It starts with using new thoughts to help you. Now if you have heard this before trust me, for me it takes a few times to get the new thoughts on lock. Creating a new way of thinking.
Just like you have heard before, if you keep doing things the same way, you get the same old results. And listening to the old trash talk did not motivate you to lose weight it in the past right?
So it’s time to change the trash into treasure.
Challenge yourself when you hear an old shitty thought, stop and question it…. But what else can I think?
When you hear “This is just to hard” try on “This may be a little hard but I can make it a little easier by just trying thinking a little different today”
Or “This is just to hard” Add “But today I am worth trying”
Here are some other thoughts to try on this week to keep moving forward giving the trash talk a rest and reward yourself with some treasure talk.
It’s time to make this easier on myself
I only need to change one little thing today
I can plan something I love to do today so I can keep going
I am willing to think something different today
I am learning new ways to think better
I don’t think that way anymore
That’s the old me way of thinking
These are just a few to add to your treasure talk to yourself.
This is you being the cheerleader for yourself. Think of it this way, If you heard the sweet little 9 year old girl saying mean, demanding trash talk to herself would you not want to change that. Teach her how to talk to herself in a loving way. Not the angry, judgmental b*$th talking that we do to ourselves. She is still there, my friend! When I catch myself I just look at the me at 9 and remember how can I talk to her today and show her the support she needs.
Let her hear some treasure talk today.
Much Love, Coach Kelly
Do you know how Facebook can really affect your weight loss?
5th day of January, how is the new Diet going?
I wanted to check in with you to see if you're having any feelings coming up that are holding you back already?
My big one today is anxiety….. From what…..?
I journaled about what things are I noticing that are causing anxiety in my life.
One my social media feed… (Facebook)
One of the things I work with my clients is working on identifying external environmental factors.
Things that are out of our control that we see and happen in the world affects us in so many ways. One way for me is to start feeling anxiety about something for example. Here was mine.
Other people and their weight loss. What they are doing and being successful with. Then my brain wants to jump to “You should be doing that!” Which brings up the feeling of anxiety. Then when I feel that an old habit comes around for a visit. EATING WHEN I AM NOT HUNGRY. Then the result of eating when not hungry, yup, gain weight.
Here is the way I teach my clients to dissect this. To move forward in their weight loss. Breaking the cycle they are caught up in. Below is the simple questions that help them identify what is really going on that happens time after time.
You see the thought: “You should be doing that!”
Next stop and ask yourself the simple question- “Is that true?”
Not sure then ask if this is old diet thinking trying to sway you from the process you know that can work. That’s the old doubt brain at work. When in doubt you won’t be committed to give the process a chance and just look for something else to do.
Next ask yourself what else could be true today? Today I might be letting outside factors determine my path when it’s not useful for me?
Notice that’s why you're feeling the anxiety- Comparing and letting it drive old habits, feelings and being able to self correct with just asking a couple questions. To see what's creating the anxiety.
When we try to avoid feelings we turn to food before we even know it. This is very deeply ingrained in us.
For years growing up do you ever remember anyone in your life offering you food so you would feel better? Listen I had the sweetest grandmother but when I was not at my best she would make icing for me! That’s ingrained deep and one thing I know now. When anxiety, doubt, overwhelm and uncomfortable feelings come up that food thoughts show up. AWARENESS. Journaling and having my own coach has helped me move forward and lose the weight and keep it off.
Here is one way that I have learned to deal with this type of external factor.
I choose to not open my social media, until later in the morning.
I want to journal first on how I want to show up for the day and what I am working on for my weight loss. I am my own boss. So I want to give myself direction first. It doesn't matter what others are doing, I know what is right for me. I have all the tools and know how to use them. You can do the same.
When we let the world tell us how to feel a lot of times we walk away from social media not feeling good about ourselves because we let the old compare and despair feelings take over. They may not be loud thoughts but they can be little old shitty thoughts that continue to beat us down each day. I want to show you how to stop the chatter and move forward for a new year achieving your goals for 2023.
If you are ready to learn more about how your external environment affects your diet. Let’s chat. I will help you identify the things that will be causing old eating habits to get in the way of your weight loss.
Much Love, Coach Kelly
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.
This last week I challenged you to write out as many wins you could think of for this last year. Why? I want you to remember all the things you did like a badass. Even the small things move us forward every day. Right down to, I put my foot on the floor and got up with a good attitude most days.
Today I want to offer you the steps on how to set a GOAL for 2023.
Now we know what you accomplished in 2022…
What do you want to accomplish in 2023? That’s a question you have to answer.
Step one~ write one 5 things you want to do in 2023
For self care time?
Step two~ pick the one you want the most
Step three~Put the goal in a measurable sentence
* It needs to be measurable so you know when you have completed it. Also align it with a deadline. Pick something that makes you stretch, but also something you can complete with the time from you choose and in time available to you.
Example: I want to lose 40 pounds by July 2023
Step four~ Write why you want this goal- your why you want to achieve it. Write as many that comes to your brain
Step five~ Write out the actions (do-goals) you think that will get you there.
Step six~ What obstacles do you think stand in your way? Write as many as you can think of.
Examples: not enough time, it’s too hard, I don’t know how I would have done it.
Step 7~ What are my strategies to cut through my obstacles and things I think that hold me back.
Now taking all the steps you create a plan on getting it done. Now your brain may be doing the back flips right now. “That sounds like so much just to figure out”.Is what most brains would be going into. Well this is where I want to offer my help. If you need help doing this goal setting process. I am here.
Stop waiting, let's get you started on the 2023 you want.
I don’t want another year that you give up on your goal after a month or two of talking yourself out of it. When your doubt and confusion show up and run the show it seems impossible to finally get it. Let’s stop that process. This year can be the year for me to create great change and move forward.
This can help you move forward into 2023 like a badass. If you want help.
Drop below to book a "let's get it figured out session" to get it done!
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.
Then we looked at the forecast again. Yup the impending snow apocalypse has decided to throw a wrench in my plan. Home we stay.
Just like our food plans for Christmas. We can plan, write it out, have it set in our brains. Then boom, We show up to the meal and that’s not what I planned.
How do I handle this? That’s life right? Sometimes each day, like the holidays, comes at us like a snowstorm. But we don’t have to let it throw us off. We can step up and figure it out.
I want to show you this simple process that you can use for the next few days when thinking about how you will plan your Christmas foods with family.
Make the decision today, RIGHT NOW. For the next few days, am I choosing to eat to maintain my weight? Lose weight? Or am I ok to gain a pound or two?
Knowing the decision ahead of time helps you decide how you will show up. It will also help you decide what kind of experience you want for the holiday.
Take for example if you are wanting to continue losing weight, then I will show you the how in the next few steps.
Next let go of what other people think. If you are worried your mother in law will get upset If you don’t eat what she puts on your plate, Let that crap go! Your mother in law may not understand why you want to lose weight. It’s your mouth and you get to decide. She is just offering you food because last year you were not trying to lose weight, you might have eaten everything she offered you.
Another thing is some people tie their love to food. I love you so I made you all the things you love to eat, NOW eat them (food pusher, yup I was guilty of this)
Next: Plan you meals the day before
Choose what you will and will not eat if it shows up on the table.
Visualize the plate, will it be plastic, real or are we eating on napkins.
Visualize the table, the foods that might be there. Decide what will get the VIP space in my belly for the meal.
Release any thoughts ahead of time about “I know I am going to overeat”
If you're not using a specific plan (in a planner) just break out some paper and write it out. Telling yourself this is the way I am choosing to show up to the meal. Talking out the visual plan you have laid out.
Now if you have multiple meals you can use this process before each one.
Even in the last minute situations. Before picking up your plate to serve yourself, think about what is my goal for the holiday?
To lose, maintain or gain.
So what will I choose to align with that goal?
This work I like to do the night before a meal. I like to journal all of the things in the visualizing process. Look, I do it even if I am the cook! Taking the moments to think ahead of time makes it super simple for my brain to understand that no matter what happens like a snowstorm I can plan ahead and be able to handle it like a boss. That no matter what if my brain is offering up's 6 inches of shitty thoughts, I can plan for it!
This will help you during the holidays when your brain wants to offer up all the thoughts that you can’t handle, you can, you're smart and are figuring out what works best for you.
I want to wish you and yours a
𝕍𝕖𝕣𝕪 𝕄𝕖𝕣𝕣𝕪 ℂ𝕙𝕣𝕚𝕤𝕥𝕞𝕒𝕤!!
P.S. the rest of the story, we are not traveling, but visualizing what we want Christmas to be, time together~ how are we creating it~ Live on Zoom~ and if they want to know what they got for presents! Well we will open the gifts live for them. As we say PLMF! (Pivot like a MF!) Headed to the store to get bread and milk. Wish me luck.
P.S.S I forgot! Next week make sure to check this blog or you can sign up for the weekly newsletter so it will come directly to you. I will be setting you up for success for 2023 and giving you the basics on how to set a goal!!
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.....
It's that time of year that you are seeing a lot hoopla about picking a word or symbol for 2023. In the January Jumpstart it is one of the benefits you get help picking it out so it can be a another tool for your weight loss.
Why does that matter? When we use symbols, words, quotes or tattoos for example, We attach powerful meanings to them. This is one of the key daily reminders when you see the word or symbol that it keeps you in forward motion.
I want to share with you why it has a very important place in my life. You many have seen the live I done earlier this week about it.
I shared how even when discouraged and I wanted to quit that just looking at the symbol and remembering what it meant to me, gave me the kick in the ass I needed to keep going. I have attached three letters it it. KFG now if you haven't heard me say let me do it now.
KFG along with an arrow means Kₑₑₚ Fᵤcₖᵢₙg Gₒᵢₙg. My arrow has three dots first that represent the men in my life that support every day. My honey and my two boys. Then the feathers the four feathers stabilize me during my flight. These are my parents and two brothers that have now have passed on, I feel their support and love that stays with me every day in my journey. My journey is to find and help other women finally lose the weight and keep it off, loving the lifestyle of eating that they no longer have to restrict or deny themselves food they love.
Here are 5 tips to choose your power, word, or symbol for 2023.
Step 1 Reflect: on last year and ask these questions:
What is my goal for next year?
What feeling do I think that could help me achieve it?
Is there word that will help me feel that way?
What feeling do I want more of?
Step 2 Visualize: Visualize what a perfect day would feel like, emphasis here is "FEEL". Think about how you want your mornings routine to feel, how you want to feel when you're thinking about your goal. How do you want to feel right before bed. How will how feel when you see the word or symbol.
* I recommend mediating or sitting in silence for a couple minutes asking yourself "What word do I want to focus on in 2023?". This is simple but effective.
Step 3 Create a list: Now I have attached a cheat sheet to get you started. Spend 10 minutes creating a list of words that come to mind, no editing! or use the examples I have you and highlight the ones that speak to you.
Step 4 Review and Refine: Review your list and narrow it down to your favorites. I would circle or highlight your top three. Chances you will see a theme between them. Do any of the words jump out at you? Do any give you the feeling of excited, nervous or a little scared? Sometimes when words scare us means we are not on the right track. You are looking for a word to empower you. Think about the three words and try them on. No need to over analyze them. Trust your gut.
Step 5 Ask yourself this very important question:
Are you ready? To commit to 2023..... Using this word can give the the KFG momentum you are looking for! write it everyday at the top of your journal, scribble it on a post it, paste it to the fridge, If you picked a symbol like me. Make is visible in your life..... and let's keep moving forward.
Let's keep fucking going!!
Do you want to know the best gift I ever gave to myself?
Do you want to know the best gift I gave myself?
A life Coach. DAMN STRAIGHT.
Of course your first thought is yeah, yeah, here she goes again. But wait just a minute and hear me out.
After I hit forty a lot of things changed for me. Age, which we know affects us ladies, my weight and my life. I wanted to lose weight but I had all the excuses. “It’s too hard”, “ I will just be over 40 and fat”. Are just a couple. I was really tired of trying the next best fad to only give up two weeks in and gain my weight back plus some.
Then January 1 would roll around again. I would search for the next best diet and go all in. Just repeating the same cycle AGAIN. As they say fell off the wagon, took it off into the woods, burned it and used the money to buy cupcakes. It felt like I would never figure it out. BULLSHIT! HORSESHIT! CATSHIT! DOGSHIT! That was a big lie that my old shitty brain was telling me.
I was really just wanting to find the thing that would tell me what to do, when to do and how far I had to jump to get the results I was looking for. Through the years I had gained weight, lost weight to only just gain it back so many times it was mind blowing.
Now jump forward until late 2019. I found my mentor, Corinne Crabtree, she spoke right to me. Like a bitch slap really, I started listening to her learning all the things and weight just fell off. Then I started digging into why this was finally working. OMG she is a life coach! I MUST HAVE MY OWN!
That being said, I decided to go all in on myself. With doing the work in self studying how to coach my best client (ME) I got as far as I could and knew I wanted to level up my game. Boom went to school to get my Certification as a Coach.
To this day I do have my own personal weight loss coach I work with each week, you may ask why, because I am in maintenance. Well I do it for me. I love having the benefits of getting weekly support and direction on the next thing I am working on. Coaches are trained in more than just weight loss.
My speciality is weight loss due to my vast experience and knowledge in the issue. With the simple steps of what I have learned in the last two plus years, combining all the additional workshops, classes, studies and masterminds. I want to help you. I have figured out the Solution that will move you forward.
I have a very special offer. I want to help you move forward~January 1 is right around the corner. Let me show you the best reSOLUTION this time. I have the No Gain Solution that will help you lose weight and keep it off PERIOD. It is not a rigid plan that takes no special foods, denying and restricting foods either.
I can teach you that you can lose weight by enjoying your wine, attending events, parties, and getting togethers without the drama or thinking you can’t eat that if I want to lose weight thinking.
Today I am announcing a special for the holidays that you can give yourself the best gift ever to get the Jumpstart on your January reSOLUTION. I am offering for a short time, 2 one hour sessions for $99 +tax. There is limited space. You can purchase it for you or a friend. This will give you specific direction and creating the goals, and having the strategy to get you the jumpstart now. These sessions can be purchased now and don’t expire till March 31, 2023. Just in case you like to start earlier or after the first week's hype of the new year. There are more details that are included in the package on my work with me page.
Let’s get together and get the jumpstart to 2023, let’s make it the year you lose the weight and keep it off.
Much love, Coach Kelly
My top favorite 6 books....
Just one month left in 2022, it has been a year for sure. In the last year I completed Certification @ The Life Coach School, Quit a job I had been at for 13 years, opened my own coaching practice, read over 20 different self development books, attended two live events in Nashville, ran in a marathon completing over 9 miles. Went all in on me and my dreams, these are just a few things I did that in all of my 53 years I would have never dreamed of doing.
Why? Well because I was too busy beating myself, judging myself for my shortcomings and what I couldn’t do. A Lot of it tied to my weight issues I had dealt with for so many years. I could lose it but just turn around and gain it back. In the last two years I have found the tools, put them to work in my life. Through this journey I have found that no matter what my flaws are that I love me and I can show everyday and just keep fucking going! Every small thing I do is adding up to the results I want.
I am talking to you, I want you to know I love you and see you, I know the struggles you are having with the food, your body and how it affects you each day. There are so many myths out there that are simply not true. One of the biggest is that after 45 & 50, and so on we cannot lose weight. That is complete bullshit…. I was 50 when I first started this process for the last time. I always said I would just have to be on the right diet plan before I could start. I would spend so much freakin time looking for the RIGHT diet. Then like an old record I would start it just give up when I went off the rails not doing it perfectly.
That is one thing I want you to know that doesn't matter anymore. Lord I F-up up more than a few times a week but was still able to lose weight. It really does not matter what foods, it's the mindset with the food. Once I learned how much I was tying my emotions to my foods, and cutting that tie, weight literally was falling off. I want to help you. It’s just that simple. It hurts my heart to see so many women still struggling with this. I want to stop the yo-yo cycle for you too. I want you to be able to help you achieve the body you want in the second half of your life. We are older, wiser and have the head space to do it.
One of the greatest tools I used to help my mindset was reading. Each new book helped me see how it means so much. I want to share my favorites with you. I do recommend the first one I would read is Chasing Cupcakes by Elizabeth Benton which I have read more than once. It has questions throughout the book that helped me move forward in my weight loss. But here is the thing, the questions she shared can be used for any goals you have. The key is to read them then challenge yourself to answer them. It really helped me see what was holding me back. These are just six of my favorites. With Christmas coming, why not gift yourself or when someone asks, share the list.
Chasing cupcakes, by Elizabeth Benton
Soundtracks, by Jon Acuff
You are a badass, by Jen Sincero
The 5 second rule, by Mel Robbins
Stop doing that shit, by Gary john Bishop
Atomic Habits, by James Clear
I have 5 of these on the audio version, and listen to them several times. I like them in the printed version because I love highlighting, taking notes and adding tabs to refer back to. I think you will enjoy these too. If you are looking for book studies to accompany these just send me an email.
If you're ready to dig deeper and ready to stop having just another year battling your weight. Let’s chat about how working with a coach can help you finally reach the goals you want.
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
Well we are in the here and now! the first eating holiday festivities are starting this weekend. I want to help you. Below I have shared my food plan.
One of the biggest tools in the no gain solution is planning our meals ahead of time that sets us up for success. If you look at the post on the book of face this week I talked about why planning ahead and how we make simple plans works for the special events.
Another part of that tool is planning the foods we love is so important. Let me explain.
Let's look at old diets first, In the past we had special diets and plans that forced us to give up certain foods forever that were restrictive, denying us of our much loved foods. These types of plans were doomed to fail long-term.
These plans made you feel like you was just in "food jail". and when your brain just can't white knuckle it any longer. We needed a "break" and from that would lead into the old habits, overeating even more in the moments due to all the pent up deprivation we was feeling.
Now the way my solution works is you get to have the foods you love, with planning we get to plan the special events ahead of time. Making the decisions ahead of time that will help us build the results we want.
Now remember this I am not saying you can plan cake everyday and have huge results. But you can plan cake when it means the most to you and you show up and enjoy every damn bite. Hence like me I eat chocolate everyday.
Working with food plans we are creating a way of eating that works with our bodies, feeding it when it needs fuel, and building the trust with ourselves with decisions that keep us consistently on our weight loss journeys.
You can still have planned sexy foods you love. We just decide the when and not from last minute situations that lead us into overeats.
So I want to share my thanksgiving protocol to help your brain figure out how you want to show up that it is all possible to have the much love foods during this holiday stopping the gain.
I will not eat until hungry.
Drink glass of water before starting to eat.
No bread, only my VIP favorite foods get my tummy space not wasting it on something I can have everyday.
Only putting VIP favorite thanksgiving special foods that only are around for the holidays. I am not choosing something I can plan everyday, I am talking about the macaroni salad I only get on the holiday, enjoying a bite of each, rotating. Not eating till FULL leaving some room for dessert if I chose to partake.
No snacks at event (grabassing cookies and stuff that's just not my favorites)
Pick one of my most favorite desserts if still feeling hungry. If full stopping and taking TO GO.
Take tupperware to make a meal prep with the foods I love and did not have on the day of the event. (putting on plan for the next day)
Tupperware can also be used to (plan) dessert for the next day if you reached full fast. Remember you can have it, just plan it.
Hope this helps your brain do some pre-plan to help you have the no gain for thanksgiving. If not let's chat and customize your plan.
Let's talk more about the "No Gain Solution" I will help you stop the scale and learn the solution for the weight loss you want. Tis the season is not over.
You don't need to repeat the holiday weight struggle another year.
P.S. Don't forget about the 5 tools that will help you today to get the weightloss you want. I have used them for two years, losing over 75 pounds and keeping it off.
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.
What I say to you…..
I get it. All the posts are overwhelming.
I see you.I have been where you are.
I love you. I got your back.
I have whole hearted passion for you. I want to help you figure weight loss out. I am an example of what is possible. I have done the work, the research, and the trial and error for you. I have the tools that will get you the results you want.
Everyone is looking for quick immediate gratification. I cannot guarantee a quick 10 pounds will just fall off. But what I will guarantee you is that using the tools, working one on one with me. We will stop the gain. Stop the scale right in its tracks. I know once you start putting the tools in your life you will lose weight. You will feel better. You will stop the shame, disappointment, pain you have had over trying to do this.
But here is one thing I will say about that. You have to make the decision when you are ready. It doesn't matter what I give you, You have to decide to use it.
So many holidays I had so much guilt and shame about the way I just ate my way through them. Then at the end of the year I looked at how many times I “tried” to finally lose the weight. Then make the new year's “dis-solution” to figuring out what was the new thing I could try.
I want to help you reach your goal.
So today let me give you one of the tools I use every single day in my weight loss and why it matters.
Today… set a goal to drink a minimum of 64 oz of water.
Now listen up, I get it I hated water for so many years. I always carried the excuse why I couldn't drink it. I grew up drinking cokes like they were going out of style. It really comes back to when I made a decision. I know it is very important in weight loss and I can at least try. Remember this, when the body is dehydrated it will call up faux hunger signals to try to get what it needs from your food. So to keep from feeling hungry all the time I started drinking water.
This one thing was a level up from what I did the day before. Getting water on lock also helps your body to function the way God made it to. Other benefits included better digestion, my skin looked amazing and for me stopped the random pimple that plagued me.
Drinking water is one of the tools from the no gain solution. I want you to have the others to get you gathering wins today in your weight loss journey.
Let me help you reach your goals for the holidays, enjoying them, eating the foods you love and stopping the gain this year.
Much Love, Coach Kelly
P.S. don't forget to get the other tips just click button at top of the page.
I love the song "Wobble" but it's not my holiday goal!
Now is the time the stop wobbling away from the holiday table
full of regrets about letting the food control this season of the year.
You can enjoy your holidays and BE with your family and still get to eat your favorite foods without restricting or denying yourself grandma's famous pie.
Listen I get it, I remember thinking about there is no way I can lose weight during the holidays. But the fact is that's simply wasn’t true. As someone who has learned about emotional eating, I figured out this was the main reason I was always gaining weight this time of year. I had thoughts that were very tied to Christmas because I would always worry about buying all the right gifts, worrying if they were going to hate them, worried that we would not have the money to make sure the kids had a good christmas. With all the thoughts that were swirling in my head like turds in the toilet, I would eat to just comfort myself because it was the way I was dealing with not wanting to feel the emotions of worry or trying to be a people pleaser which always stressed me out. It had me showing up in a way that was truly not taking care of my body in the way I wanted. Doing actions that hurt my body instead of serving my body. Over eating, overdesiring and f-it eating.
What changed? First I figured out the 5 tools that helped me move forward. These tools are the basics of the framework to the “No Gain Solution” After putting them to work for me, I noticed how # on the scale I wanted for my weight were more attributed to my thoughts not about the food. A truely pivot like a mother-Fer #PLMF moment for me. It helped me recognize all the times that I was eating too much, eating when I was not hungry which in turn gave me the results of gaining weight every Thanksgiving and Christmas.
Remember the 5 tools if you have not got the copy of them yet sign up at the top of this page!
Tool # 3 I will share real quick here
Waiting For Hunger
I want to be honest here. The only reason as a society that we are overweight is we all overeat. PERIOD. Look how many restaurants today over serve us, then we get more over desire for the food. Listen I used to eat the Hardee’s Big burger, when my body got too much food what do you think it did with it? Yep I had the big badonkadonk! (My ass was big). One of the biggest keys for you to lose weight is ask this question right here-Am I hungry? So many times we eat because we are tired, we are using the food as comfort, to relax, or just plan an old mouth orgasim because it tastes damn good. Using this question at every meal has helped me identify when I am hungry and when I am not. What do you think I do when I am not hungry? That’s right I do not eat. It’s better in the trash than on my ass.
So once I figured out how my emotions tied to my eating the next step was stopping and taking a PAUSE. I would pause, check in, am I hungry? Or is this an urge to eat because I am trying to comfort myself with food instead. This simple question and pause really helped me figure out what my body truly needs in the moment and helps me work towards my weight loss goals.
Benefits you will have with the no gain solution
Cutting out the mindless eating during the holidays
Stop denying yourself the foods you love to eat this time of year
Not having scale drama
Not gaining extra weight,using the tools actually making the # go down
I want you to be looking out for yourself, working towards your goals now instead of waiting until January 1 to make all the new years dis-solutions we do to ourselves.
This solution can be used for vacations, special events, and major life events. These tools will set you up with the support, direction, accountability you're looking for to get you to reach your weight loss or another life goal. One perk is you will also have someone that will call you out on your bullshit excuses helping you bust the obstacles that are in your way.
For a limited time I am offering a DAT sale (day after thanksgiving special now) This price is totally unheard of but I want to make it so is available to women to get results now!
Book a free session below we can chat to see if I can give you the solution you're looking for.
Much Love, Coach Kelly
This is how I don't bury my face in the halloween candy!
Here are some quick tips I want to give you on how you can help you enjoy this weekend without making it about the treats we love controlling us! But first let's talk about how you want to show up. You can decide right now, to drop the fear about eating too much halloween candy that keeps us in the shame cycle when we are trying to lose weight.
It starts like this....
First you decide ahead of time how you want to show up
If you think: "I won't be able to keep from overeating the candy"
This will have you feeling defeated ahead of time basically leading you to the "It won't matter why even try" thoughts.
Now listen, let's get down to the nitty gritty basics.
You are in control of what you put in your mouth, ain't nobody forcing you to eat it. Yes I get the well I bought it. I don't want it to go to waste. Well that's bullshit.
Here is a power thought you can think ahead of time.
"There are going to be candy and treats present this weekend, I know they don't have power of me, I control what I put in my mouth"
It really matters what you think, our thinking leads us to feelings that our actions of what we do or not do. If we feel more in control of the foods we show up more in control! Taking actions that lead us to the results we want.
Now I want to share some quick tips to get some easy wins for this weekend.
Quick tip #1
Do not buy the candy until Halloween day! I get it sometimes. We think if I buy it ahead of time I can get a discount- Really! Is the $2 savings worth the beat down and torture thoughts about yourself for eating all the candy. Feeling the regrets and all around f-it about how you can't control yourself.
Quick tip #2
Buy cheap little glad baggies, bag up and divide out the candy ahead of time, tie a little ribbon on them to make them special to hand out. Not having the easy reach of a big bowl of candy will give your brain the moments pause it may need to keep from the grab-ass eating we sometimes do! Have you ever heard the little sneaky thought "This one piece won't matter" Yeah that one! It's a dream killer.
Quick tip # 3
When the trick or treating is done, bag up all the leftovers and put them in your car! Then take them to your local, sheriff's office, police station, or ambulance service. Give them a treat for Halloween and thank them for spending time away from their families on the holiday. This you can do that night or even the next day. It stops the grab-ass eating, the thoughts you might have about "I have to eat it or it's going to waste." It also stops the mindless eating of just grabbing and eating it without even thinking.
And lastly you can create a plan or protocol for the holiday itself. You can decide ahead of time to choose to partake in the holiday treats but do it with an intentional plan. I can eat anything I want as long as I plan it ahead of time. For me, I am an avid cupcake lover (really it's the icing). I am choosing to have one at the fall festival on saturday. This way I will have no guilt about it. I know I planned it and I can have it. Because the way I have built my eating lifestyle I can eat any food I want but it all starts with one question..... Am I hungry? I know that if I stop and ask that question helps me make the decisions that help me move forward in my weight loss. So I will eat my cupcake when I know I am actually hungry. It's planned and I can enjoy every bite of it.
I have successfully come through two halloweens losing and maintaining my goals for my weight.
Now these are just quick tips, but I want to help you move further in your goals. I want to show you how much change you can create for the rest of 2022.
Don't forget I am offering the "No Gain solution" with tools that will help set you up to stop the scale and give you the support to work towards your weight loss goals.
Set up a complimentary session so we can chat. I am offering a limited number of coaching spots. I want to help you figure out how to handle the holidays and not gain more and have the freedom to leave scale drama behind. This solution will help you start losing weight enjoying the foods you love.
You deserve to feel amazing, you deserve to reach your goals. Let's enjoy the holidays without the struggles with food and the scale drama that follows it.
Much love, Coach Kelly
How did my weight loss begin?
I want you to get to know me and how my story began. As they say on Facebook : Warning long blog post Since high school I have battled my weight and yes that was a long time ago. 35 years of yo-yo dieting, fad diets, diet pills, shakes, special meals plans you name it.
The cycle was always vicious. I would lose 50 pounds by restricting, denying and punishing myself over the years. Eventually gaining the weight back and putting a few more right behind it. For years this process went on. Causing myself such pain, and self hate about my body. You may think RIGHT! SURE! Well I have shared a couple pics above. I just hated pictures of me! Pictures showed me, my weight, the truth I refused to admit about my size. I was the president of my own self haters club.
I was constantly hovering around 175 and up- once I actually got to 153 only three pounds from my dream goal. Then the next week I started gaining weight -one pound then the next two pounds until it just climbed right back up and this time landing at 180. I was a myfitness pal freak per say. I would count the calories like it was money in the bank. At the end of the day I would have calories left to spend since I walked or worked out. So then I would eat captain crunch after dinner because I still had calories left! Here is the kicker: I WAS NEVER HUNGRY FOR IT!
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.
So began my journey- MY LAST Journey! With learning the basics. Planning my food, drinking water, not eating too hungry, stopping at neutral and journaling. In 6 months I went from 215 to my first goal of 150. I was elated! I was so in love with this way of lifestyle I decided that I wanted to help other women lose the damn weight they have dealt with their entire lives. I decided that I wanted to create some new goals. I wanted to see if I could get to 145, no problem hit that goal, then 140. Lord and behold hit that goal. I did not stop until it got to 133 pounds, listen in high school I never weighed that I literally skipped that number range. Or at least that was my story!
I understand your pain, and your own self beatdowns about your weight and why you think you cannot lose it.
I have already helped several clients see weight results in the first 4 weeks working with me. I teach basic tools that will help you get wins on the scale. With this also helping women feel better and create the self confidence and self love they deserve.
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.
If you would like to talk about what coaching packages I offer, sign up now for a complimentary 1:1 mini session so I can show you how coaching can change your life. You are worth the investment.
What a better way to love yourself than investing in you and creating the life you want. Loving your body. Feeling amazing. Having someone work one on one with you focusing on what your obstacles are, not in a group setting where you are not always getting the help you need. Most importantly losing weight for the last damn time!
I believe in this work and I believe in you! Book a mini session. Let's talk. This session is free. Why not take a moment for you.
Where do I even begin? Have you ever heard this thought?
I wanted to:
Achieve my goals
Have a better relationship with my spouse
Just taking the first step sometimes feels so hard. So why do we think it's hard? Is it because we have tried and failed? Is is because the “I don’t even know how to get it started”
Have you ever heard these questions?
“I don’t know what to do first”
“Every time I try I do great then give up after a couple of weeks”
“Why can’t I just do it!”
“Why do we get in my own way?”
These are just some things you think that just keep you in a thought error loop. These types of loops just keep us stuck, doing nothing, and beating ourselves up. This is an example of self sabotage. It’s giving up on ourselves before we even start. Sometimes looking at our past evidence that we have not been successful at it, why would this time be any different.
One key to bringing this type of loop to an end and creating awareness. When you hear these thoughts just take a moment to notice them. When we notice them we bring light to them and we can ask ourselves some other thoughts that can help us process and flip the thought.
Let me explain, look at the goal of losing weight. Habit brain “Where do I even begin?” Ok so we notice the thought. Next step is to see how that thought is normal, “That’s normal for me to think that I hear of so many ways to do it”. The next step is to make the thought neutral. Instead of “where do I even begin” We could make it neutral as in, “Today I will start”. The last component is what else can I think? “Today I am learning what small steps I can take to help me lose weight”.
This process is four steps that will give your brain something else to think about instead of the negative side of the situation.
Let me dive a little deeper in this.
The fact is you want to lose weight.
Your thought is “Where do I even begin”
Which could lead to a feeling of “discouraged” or “confused” or even “hard”
When we feel these types of feelings it leads to actions of: Not doing anything to help us work on a weight loss goal, we sit and ruminate on the looping thought errors. We buffer looking up ALL the Diets, Keto, Weight watchers, B-12 shots, shake diets and so on. We basically consume a lot of great diet industry bullshit they have sold us in the past.
The results we don't’ lose weight.
Here is where your power is! It all starts with a thought. You have the power to think of something else.
If you thought “Today I am starting with small steps that will help me lose weight”.
With that thought you just ask yourself
What is one thing I can do today that will help me work towards that goal? I can drink some water today. Just taking the first small step. Then repeat the process building each small step into the goal you're working for. Small steps create progress, that’s us moving forward. Moving forward creates level ups and we just keep leveling up working on the things we most want in life.
Do you have a goal you just don’t know where to start on? Sign up for a mini session. Let's chat about it, let me help you get your new thoughts about it and I will help you create the first three steps to achieving it!
Results are in total loss of 9 pounds in September!
I do believe in practicing the tools that you preach about! From my last blog you saw that I had discovered a new tool to use to help me catch my overeating! Listen when we think we have a habit of locking, then ole'shitty thoughts will show up. We can build routines and get those things totally locked in. Then something happens in our lives that causes a thought, then leading to an emotion or feeling that our brain remembers that hey what helped before was to eat for comfort! or emotional eating trying to keep from feeling that way.
I too have the same things happen. Because of this my brain decided to pull an old habit out of the filing cabinet of my brain and put it back to repeat! Now because I had not noticed it the result caused me to gain back a few pounds. Now my mind went NUTS! I was thinking but I am planning my food, eating from a plan and so on. Let the self beat down commence. But using the new worksheet and my pause plus permission I found what exactly was going on! This new process helped me
Discover where I was eating when not hungry
Helped me clarify if I was eating from a urge or craving
Created space for my brain to make good decisions
Lose 9 pounds!
Find out how to deal with my overeating
Helped me figure out what the triggers for my eating were
Read my post below for more details of how the process worked, or sign up for a mini session and I can explain this tip and others that can help you lose the weight you have been trying to lose for years! That is my mission to help women to feel good about themselves and have the weight loss they desire. Helping women figure out how to do it with consistency busting the perfectionism habits they set them up to fail.
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!
Hard things do get easier! I my old shitty brain always wants to refuse to believe it. But that is one of the small steps I take every day that proves to my brain that it does get easier!
How? well let's take planning my food. I hear so many times from my clients that it's so hard, I can't figure this out, BUT I don't know what I will be doing tomorrow and so on.
One small step that takes a task that seems hard is to just make it simple and easy.
1.) Go into the kitchen and look what foods I actually have on hand to use
2.) I can plan a breakfast that I want to eat, love to eat, eat a lot on a repeat basis
3.) Write it on my plan (doesn't have to be a fancy planner, can just write it in a
4.) Put it in my lunch box or stage in my fridge on my lunch shelf. this is my
designated spot I place my meals for the day or next day for me to pack for lunch)
Boom four simple steps that helps me figure out what I am eating for breakfast tomorrow.
Now let's say I am going to be on the road tomorrow, how do I handle that? I have simple to-go options like pre packaged muffins and a fruit that I can plan and just go ahead and throw it in my lunch bag or place on my shelf if it's a refrigerated item. Again- this is simple and easy. Proving to my brain that I don't have to make it a big deal that it wants to make it out to be.
Now I repeat this process for lunch and dinner. What is great about this, when I think ahead for dinner I can marinate, or lay meat on shelf to start the defrost for the next day. This helps me to show up with more intentional eating, showing up for my best self and the results pay off at the end of each week in my weight loss journey.
Want to learn more? set up a mini session we can chat about how you can show your brain planning is not hard! Do you need a planner page?
email me I will send you a simple, easy food planning page.
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!
Have you ever heard your self say, "it won't make a difference" or "that won't be enough" . So many times I have caught these thoughts just running lose in my head. The truth is those thoughts are just lies! This is a important key in weight loss. Let me just show you the numbers. If you was to make a 1 % change every day- in a month you would have increased good habits by 30% in one month.
What does this look like? Example of water. Now the basic of course is to get 64 oz. a day. You are currently drinking 33.8 (two bottles). to reach my goal in thirty days I would need to increase my intake of 1 oz. a day. that is so doable its looks to simple right?
That may seem dumb that I broke it out like that, but sometimes our brains have to be shown the simple facts. I can drink a little more water each day to hit my goals. This works in all the ways when we are working on losing weight. Movement goals, planning our foods or maybe it's even journaling.
When we put this to work on our plans, you can always ask yourself in what way can I make a 1% change to help me build small changes to help me build up good habits and help me lose weight?
The main Key here is 1%. There is no right or wrong way to pick. Creating a healthy lifestyle of eating that helps me lose weight has no rights, wrongs or loads of rules. It's just making small changes, small level ups each day. Losing weight for the rest of your life means you are in it for the long haul, creating small 1% changes each day add up! Remember take 1% changes at a time. Ask each day what went right today and then decide where can I change the next day.
Want to learn more on how you can level up your food plans?
Much Love, Coach Kelly
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.
I chose the 2 Hour race! It was amazing to do this with so many wonderful women who showed love and support. We high fived we danced, walked, skipped and of course ran!
This is a day that I will always remember I want to share this picture with you because I chose to do something hard. I want to let you know you can to. It takes believing in yourself and that is one thing I want to teach other women to do for themselves.
I chose to have a temporary tattoo for the day. It was arrow that I have in my office A symbol that means keep fucking going! The three dots represent my men who support me Eric Mitchuson, Austin Lee Mitchuson & Kyle Mitchuson. Then the fins represent the family I have lost. My mom, dad and my brothers Roger and David Birdsong. I miss them so much but every time I felt the breeze I knew it was them. Pushing me to KEEP FUCKING GOING.
I did it 9.17 miles!!!. This day is that moment in time, that I will always cherish.
Much love, Coach Kelly
I should on myself!
Today I took the moment to just remember and celebrate my wins so far in the last twelve weeks.
I think sometimes we take too much time just beating ourselves up when we think "WE SHOULD HAVE". My ole' shitty brain this morning wanted to pour on the self judgement. I was shoulding all over myself! So many times in our lives we have thoughts like. "I should have ran further", "I should have ran faster", "I should have just walked". All of these was just running rapid in my head.
I chose to tell oh jezebel brain to HUSH! thoughts like these are just shoulding all over myself, not serving me and just making me feel disappointed in myself, which yes makes me feel like well you know (crap).
In the moment when the hush word literally came out of my mouth, I had a most amazing new thought, "Let's just celebrate the wins". As I continued on the run I realized I had forgot to turn around at my usual place. BOOM first win- I have went farther than monday! Then I realized this is week 12 of my training- BOOM second win- I have consistently trained every week for this- Not perfect but consistently which is a huge WIN. In the past I would have just stopped and not finished half way through training. But with Coaching myself on the daily I have made so many changes in how I show up for myself.
So today was a example of just taking the moment and making the mindset shift. I hope you too can find these moments would love to hear about them.
Much love, Coach Kelly
Take the time!
June 20- 2022
So funny how we so often judge ourselves about taking time to just be in the moment. Over the weekend Honey and I decided to take a motorcycle ride. Now during the ride I kept hearing my ole'shitty thoughts about "you should, you need to" and so on. I kept thinking about how I just was not getting anything done at home.
Then it really hit me that is really old thinking popping up that really just does not serve me. So often we all forget how to just "BE IN THE MOMENT". I love how now I am able to coach myself. What does that mean? Well first I noticed the thought "I should be doing all the things" Then I just examined the actual fact. Those so called things will be there when we get home. Then I chose to look at how I wanted to feel- I wanted to be relaxed and feel "content". I want you to know we all can chose to feel anyway we want, we have all the power! So I decided I wanted to feel content so I chose a new thought, "I chose to take this moment and breath in every second of this day". From that thought I took each thing about this day on the moment. On every turn of the ride I chose to breath and focus on the sunshine, him holding my hand, the way everything smells, How the breeze was on my face. With this practice and changing my thought about it. I was able to reconnect with the moments we had together in this day. Now when I see these pictures I will remember how much I enjoyed the day and was in that moment with Honey. The love of my life and my legend of a man.
Much love, Coach Kelly
The man the Legend in my life.
June 14- 2022
I think it's really important how we start our days out. It is always weighing on my mind "What's next?" I recently done the thing and made the decision to go all in.
All in on what you ask- Well on me! Most of you know I left my job of thirteen years. This is a huge decision for me. I know in my heart that I can help other women with my own uniqueness and passion that they too can do hard things. In the last 20 months or so. I have lost weight, gained confidence, more self believe, clearer thought processes, and transforming my life into what I want. I have opened myself up to discomfort and failure and grown as a person.
I know you might be thinking "oh I can't do that" I call bullshit my friend. Listen sorry not sugar coating this. YOU are the issue, YOU are standing in your own way. I know sometimes we just don't want to believe it but the truth is the truth.
Take a moment and ask the question- "What's next for me? "
Then ask the question "Why do I want this?"
When your know what and why then you can start working towards it! Look out world I am working on my what's next!
I love to work on these questions when I journal- That was my focus this morning with AJ snoozing at my shoulder.
Much love, Coach Kelly
In the beginning.
Well today is the first day of the rest of your life? have you heard that one before? Yep. Well I have begun an new journey and today well it is the first day of the rest of my life . I think its important to start simple each day. Beginning with just putting my feet on the floor. Whew that can be hard on days that my old brain wants to just start the self beat down even before the sun comes up.
So I usually will start with "Today is going to be a good day" "Things always work out FOR ME" and most important is "No matter how I think the day will turn out, it really is me that controls how I will think about it". The power of thoughts my friends is super important.
During my time studying to complete my certification as a life coach, I learned so much about just how my thoughts was causing me so much pain. Literally me sitting in the corner beating myself up every single day. Then it all came together- I CONTROL HOW I THINK ABOUT ALL THE THINGS IN MY LIFE! BOOM! hit me right in the face. Instead of feeling shitty about myself I knew I had all the control. Look out world here I come
Learning this was just the gas that I added to my fire to ignite everything in my life. Since September 2020 I had been working with a Life Coach working on my personal weight loss and goals. I have lost 75 pounds, created more connection with my spouse, built self confidence, and self love beyond my wildest dreams. I have done things I did not think I would ever do. I have learned so much and I want to help other women see that they to can reach anything they want to accomplish.
Funny- I am really not trying to write you a book here. I just wanted to get started! This website is a testament to the world- I did not know the how but then guess what with simple steps and yes help from Honey, BOOM! I have blown my own damn mind and created it.
How are you creating the first day to the rest of your life today?
take just a moment and answer that question.
much love. Coach Kelly