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!

Much love

Kelly

Oct 27-23

Here is all three tips together! 

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 three 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 2023.

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 time so we can chat. 

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

Oct 12-23

Have you heard that one before? Yep. Well three years ago I started this journey and today I want to help you create the results that I have had.  I want to help you celebrate today- and a new beginning. 

I think it's important to start simple each day. Beginning with just putting your 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.

This picture is where I was. Barely smiling, unhappy that he took this picture. I wanted it deleted. But of course it wasn't. This is my before- Before I figured out that I was in control- One important way I took control was with my thoughts about each day. 

I now 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 last year, 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 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 share my story again to remind you the results I got are possible for you too! I want to extend this invitation to you- Are you ready for today to be the first day for the rest of your life?  are you ready to work on achieving your weight loss goals? 

Why are choosing to spin out and staying stuck in the same old cycle- not get results you want? 

I have a opportunity for you this week- I have a little  time on my hands- I want to offer it to you- Sign up for a chat with me- no strings attached, no sales call, no asking for you to work with me.

This is a chance for you to work with a Coach for a hour to put together a simple plan for how you want the rest of the year to look like- You still have time to finish the year- winning. Or if you just want to ask questions- just catch up- sign up.... 

Let's catch up, let's move you forward.  

Much Love,

 Coach Kelly

Oct 5-23

What does that mean? 

F~*ckery at foot! This was a great term I heard during last week while on vacation.

This is the time that you think you are doing the “things” but the old habit brain wants to take back control. Wanting to go back to old habits and thinking that is not useful.

So many times I hear my clients offering up that traveling is such a problem when they are on a diet. First of all, it’s not a problem, it’s just your brain having a thought. Period. Even the word diet tends to trigger people into old feelings of restriction.

When brains think this, it does everything in its power to find the evidence. We tend to forget the things we are doing that help us each day when it comes to our food lifestyle and just taking care of ourselves.

Now hearing the term from one of the ladies I was on retreat with- my brain starting identify all my own “F~*ckery @ foot moments” Of course many of them were identified for me like my “shoulds” The sneaky thoughts turned into actions like self judgment, eating off plan, then generaling making it mean something it didn’t.

I decided before I left the state of Kentucky this is how I wanted to show up. Planning each day, assessing each day, journaling each day. Those are on lock.

So I leveled up my thinking to what three things I can do daily that keeps me aligned with my goals?

* 3 liter water

* Move daily-30 to 45 mins.

* ½ time pattern interrupt- (pause) at dinner

Now where I identified my fuckery was in the moments of spinning in my thoughts of what else I "should be doing", instead of the things that were my goals. Old habit brain of course was trying its best to make a big deal about it. This is going to be such a problem not knowing what to plan because there are 6 other women helping for food decisions. 

Now where my level up took place was around the awareness of this happening. Then making the best doable plan for me.

Then just asking myself how today can I get these accomplished. For one was making my plan- then taking action.

Food plans- I know if I didn’t know the food, I do know what I won’t eat, like anything fried, no bread from a basket, no cheese if I have a burger, no appetizer and no dessert if I decide to have a drink.

For my (3) goals-

Movement- getting up earlier than the rest of the group to get it done- cuts out the F@F and being worried about missing out with time with them.

Water-filling my container first thing each day, drink-each glass then when empty go refill- keeping track during the day of progress.

Then the pattern interrupt ½ time- during dinner, asking to be excused and get up from the table- taking that chance to offer drinks to the others and helping put some dishes up while checking in with my body to see if I had enough food. All along continuing to talk to the group and staying engaged with the company and not all about the food.

Setting intentions ahead of time helps so much to cut out excessive F@F. But never means it will take it all away. But I promise once you get more awareness you will see it coming. Me noticing it- being aware helped identify more only gave me more chances to work on it instead of continuing to let it happen!

With the holidays coming on soon, how can you plan for the F@F that will go on in your weight loss progress?

Let’s talk soon!

Much Love,

Kelly

Sept 14-23

You're likely someone like me who places a high priority on giving to others, which is truly commendable. Being the “Yes” person more often than you actually realize.

However, there comes a point when the act of giving can become a double-edged sword. It's a beautiful gesture until it starts taking more from you than you can afford to give — not just your time, but also your well-being.

This kind of selfless giving can leave you feeling fractured, drained,  pissed from them asking you to do it and utterly exhausted. It might even threaten your own sense of identity and happiness while negatively impacting your most cherished relationships.

This is something that has recently come to my own attention that I have fallen into more of the over-givers syndrome and not keeping my own boundaries intact.

Recently my husband has asked for a few (favors) with things that help him out at work. But I noticed my thoughts when I kept doing them and how I was getting mad at him and then getting mad at myself for not getting the things I needed done for myself. 

I clearly set a boundary to “Not work” on the holiday. To just take a day to hit the pool with a friend and just relax. But THEN it happened again. 

He asked me to “help out” that day, now I am all about supporting my spouse and children in all the ways. But when this adversely starts to affect my thoughts about him, and what he should do and not asking of me. I realized this was nothing about him, It turned out it was me! I am the one that keeps crossing my own boundaries with myself. Putting myself on the back burner. 

This is where I  had to slow down and evaluate the true cost of my own over-giving, and if that cost is deemed "too much," it's high time to take some proactive steps.

Unpacking the Consequences of Excessive Generosity

Throughout our lives, we've been ingrained with the notion that our happiness is intrinsically tied to making others happy. We've been told that giving will fill us with purpose, tranquility, and eventually liberate us from our burdens.

However, if you find yourself reading this, chances are that the act of giving isn't delivering the satisfaction it once did. Instead, you might be feeling ensnared, drained, and perpetually on edge.

This is where setting boundaries can help. This incident gave me insight of what are my actual boundaries I want with myself and what the consequences that happen when I ignore them. Ignoring my boundaries is not taking the best care of my needs. My needs count just as much as others do. 

So I have reassessed my boundary- I can choose to say yes but I also get to make some things for myself non- negotiable appts. that I don’t want to cancel so long as they align. If I choose to cross my boundary I know that I will know my consequences of not completing my task.   

Now one of the tools I used to help me put it out on paper I want to share with you today. 

You can download that worksheet by clicking On the button at the top of this page. 

So are you breaking your own boundaries with yourself to over-give to others? 

Have you set things on your list that you want to complete but keep putting others first? 

Talk to you soon, 

Much love

Kelly 

8-23

Do you worry a lot? Or feel confused that you can’t figure things out? 

Or maybe there are days you get extremely overwhelmed? 

Well this happened to me yesterday, well not all three but the worry did! And boy did it. 

At the end of the day I realized I have not written this blog, and it hit me like a smack in the face. I have noticed that everything took priority before this. Why does this matter? Well ever since I started my Coaching business I set a target or goal that once a week I would offer content to women that could help them move forward in their goals. This would be a weekly email and blog. That meant once a week on schedule send the email, post a blog  on Thursday. That was the day that fit my schedule the best. 

Now recently things have changed, coming close to my client max. It has been a little more challenging to get it done- hence- me dropping into judgment that I am failing myself for not doing it yesterday then WORRYING that someone would be upset that it did not do it then!

The nerve of my old shitty brain trying to make me feel bad and WORRY.  

Think for a moment, do you spend a lot of time worrying? 

Today I want to share with you about worry and how it’s just what we call an indulgent emotion. Here is one of the things they taught us in the LCC (Life Coach Certification). 

First the definition: 

An indulgent emotion is an emotion that is comfortable to you. It’s something that you dive into more than you would like to, and it doesn’t give you the result you want. You know when you're indulging in an emotion because there’s no traction, growth, or movement. 

Now I mentioned one of the most common indulgent emotions: worry. Now two others that we tend to get stuck in are :confusion and overwhelm. You will have these feelings but not be aware how they are affecting your life. 

I have a great worksheet I want to share with you to help journal out and discover how to move past and work through one of these feelings I mentioned. I did! It was a good reminder to find out what else could be true… 

In this case…. I missed the deadline that was set by me, and no-one else. I know it means nothing about me as a person. It actually helped me learn that I have a better idea of how to make it work better in my scheduling of time! 

If you would like a copy of this worksheet click to download it for free in the button below- and NO you don’t have to give me another email address, phone number or your left kidney to get it- It’s my gift to you! I want to help you identify how feelings drive our thoughts and actions each and every day. 

You have the power to think something different. 

Let’s talk soon! 

Kelly 

Aug 31-23

Weight loss is more about thoughts than about the food.

How often our brains want to take actions and make them mean something.

Have you ever eaten a big bowl of ice cream, and you were okay when it was happening, but then the next day...

You start the day out with, "What the heck was I thinking? I am trying to lose weight. I just don't have self-control."

Then you go through a cycle of shame that you have practiced time after time.

From shame, you just drop into defeated and decide that, forget it, I will just eat what I want and just start over on Monday. This is Thursday, good grief. (SMH)

We use negative emotions to turn this into a shame show, leaving you feeling like you're the problem. Hi. I'm the problem; it's me (now a song stuck in my head).

We repeat this old broken cycle of making ourselves feel really bad is the way to make things change - WRONG. You have spent years repeating the old story, which had you yo-yoing up and down the scale. And feeling like crap about yourself.

Our thoughts do matter when it comes to weight loss. The most successful people in weight loss have not beaten themselves up while going down the scale. The successful people have changed the way they feel about themselves. This is something that I discovered three years ago. It was the missing link for me.

This difference has created my long-term success.

Changing my thinking looked like this:

🎯It was NOT the number of times I had a setback or made a mistake. 

🎯It was NOT how perfectly I stuck to my plan. 

🎯It was NOT MAKING a perfect plan.

It's how I talked to myself. 

I would succeed in small ways then would keep going each day. Even when I thought I had fallen off the proverbial "WAGON" every now and then. 

I have allowed myself permission to not think my old thoughts and look at my old story like it's just "TRUE."

I have learned this important lesson, I want you to learn it too. I want you to understand that you don't even have to do it alone.

The way we talk to ourselves makes a huge difference in how we show up each day. Feeling successful will create more successful results. Feeling shame and judgment produces nothing but misery, and misery loves company. Your brain then just finds the wrongs instead of the rights.

So today - RIGHT NOW

Try a real quick exercise - It's a tool I use each day -

What are three things I can think positive about myself today? Or What are three things I can think positive about my journey towards my goals?

Here is a quick cheat sheet (wink, wink)😉

🎯I know losing weight I have a superpower - the way I think! So I chose these thoughts today...

🧠I love myself enough to not give up because I know I will figure it out.

🧠I love myself even when I make a mistake or fall off some imaginary wagon.

🧠I love myself enough to know I am not the problem; it's just the way my old brain wants to think to keep me safe.

🧠I love myself enough to look for my progress instead of my perfection.

Go ahead, just try one of these on. Repeat it daily for a week. You will be shocked how just your thoughts can create change.

Talk to you soon! 

Kelly

Aug 24-23

Easiest breakfast hack around

Funny as I think about it. This sometimes ain’t breakfast! Sometimes it’s dessert.

Today I want to share with you the best most filling breakfast hack I use. Now I have eaten these shakes for over a year- and also while I was coming down the scale. There are variations that I will share with you but this is my favorite. 

Now I never meant to be a recipe coach 😂 but I do get alot of questions of what I use for my ingredients. You know we all think that they have to be “Perfect” or have the right “healthy” foods in them to lose weight. Well bullshit! It’s time to bust a myth and unf~*k your diet thinking. 

As you know I do not count “Calories” . That is the old diet past that I left behind three years ago. So don’t ask how many calories! Those don’t matter- what matters if you're eating before you're hungry! 

 Not going to say it was just easy peasy- it took some thought work but here I stand today telling you that the thought work around my food was worth it. Being willing to be in a little discomfort can move you mountains towards your goals. 

So let’s get right to it. 

Would you like a breakfast that tastes amazing? 

One that satisfies your hunger for at least three hours? 

A breakfast that can help you get high protein and get some fruits in your food lifestyle? 

Something that is super simple to make without a ton of ingredients? 

Something that could help you uplevel and leave high sugary ice cream behind? 

Well here it is- 

Ingredients as follows: 

 1/3 cup Any choice of Vanilla yogurt- if you want greek then use it! I prefer Kroger carbmaster because I do enjoy the taste  

½ frozen banana to start with- just throw it on top on yogurt

One heaping scoop of Vital Proteins Chocolate flavor- Recommended is two but one BIG one is all I have ever used. 

1/8cup of milk- strength of mine is 2% but skim works just the same- liquid is needed to get this going. If you are a diehard silk user- go for it. 

Throw on the ninja and blend until it gets mixed or a little runny, Then add another banana- frozen pcs of course and mix until you hear the big chunks are gone. You can add more if you want to fill the entire cup- For me I have found that ½ to ¾ full is all I want. 

Now You see how thick it comes out. Somedays I just chuck it in the freezer then eat it when I get hungry, which sometimes is 11:00 am. Then it's quite thicker but you can enjoy the more set ice cream phase of it. I love mine just like soft serve ice cream! It tastes amazing. 

Now if you want a variation to this you can get some frozen fruit of choice to replace the bananas and there is unflavored protein powder by the same company. Which you can find all on Amazon. I purchased mine from Sam's Club - way cheaper. 

I have even used different base flavors of yogurt and added a tbsp of peanut butter. It’s really up to you. These shakes have been my go to for a very long time. Also when I was working on cutting back on my ice cream I just used these in place to have a better/best version for myself. 

Look at your upleveling this way- What am I giving myself instead of taking away- For me I was giving myself more protein and fruits in an easy way- that tastes amazing! Win, Win. 

Try it out! I promise it really tastes amazing and it holds me 3-4 hours! 

Talk to you soon!

Kelly 

Aug 17-23

Look I get it, we have a ton of things WE WANT to accomplish. So do I. I am normal just like you.

So, these past two weeks have been a whirlwind as I navigated the bustling streets of DC to catch up with my son. You might've glimpsed some snapshots of our adventures on social media. But here's the real deal: my mind quickly swerved into Judgmentville—totally normal, right? It spiraled back to past experiences, replaying those last-time stories like a broken record.

But you know what hit me during my morning walk today? Messages. Messages I think both you and I need to hear. Currently, I'm engrossed in Emily Nagoski's "Burnout: The Secret to Unlocking the Stress Cycle." Stay tuned for a full review in my next post on social.

One message rang loud and clear: those pesky thoughts about "How dare we" take a break, rest, or indulge in some self-care. Those old, nasty thoughts turn it into a pity party where we're the guest of honor, beaten up by our own minds. We convince ourselves that we must give and give, all the while depriving ourselves. Sound familiar? I used to believe that tending to my well-being was nothing short of selfish.

I get it, those thoughts are still prowling around. But here's the deal: your family deserves the best of you. If you follow the path of perpetual giving (hey, I've been there too), you'll eventually run on empty. Believe me, my family deserves the best version of me. So, this visit was different. I made choices—choices that put my rest front and center. Rest took precedence over the number of miles we hiked this time.

I embraced the notion that I needed this rest. It meant less time socializing, fewer hours at work, and less of the whole-house cleaning marathon. And guess what? Opting for rest has actually boosted my productivity in the things that truly light me up. This could work wonders for you too. The book's wisdom struck me like a light bulb illuminating my mind.

Take this morning, for instance. My brain was in a spin—totally out of control. And guess what? It's the last day of my visit, and the grand thought "I have so much to do" came crashing in. But you know what helped me regain focus? The lessons from the book. Rest! Putting myself first! So, this morning, I decided: it's not about laziness; it's about putting myself first. And you know what else? Taking care of others (yeah, the ones we adore) sometimes makes us want to lock them in a room, just for a minute.

Truth is, we're better versions of ourselves when we occasionally hit pause, grab some rest, and grant ourselves permission to not have to do everything. So, my friend, find some time this weekend.

Two things I want you to remember, especially when it feels like an uphill battle:

• Embrace the Rest: It's not just necessary; it's crucial.

• Tame That Inner Voice: You know, the one that insists you don't have time for this. You do.

And always keep this in mind: if you don't make time to rest, your body will surely make you.

Watch for the full book review in tomorrow's social post on the Facebook page. 

Much Love, 

Kelly 

Picture of our rest day- in the Shenandoah national park- our drive not hike day!

It's all too common to spend too much time dwelling on what we "should have" done, constantly criticizing ourselves. 

My mind this morning was inclined to unleash a barrage of self-judgment. I was drowning in "Shoulds," thinking about getting movement, running, walking or doing my yoga instead of sitting around so much. These thoughts were on a loop in my head. I am currently visiting with my youngest son. I have noticed when I get here it feels like I throw all my progress and routines out the damn window on the drive down. 

But I made a conscious choice to silence that inner critic(aka Bitch). I told my nagging inner voice to just shut up. These "Shoulds" were only causing me unnecessary disappointment, leaving me feeling like... well, you know, crap. 

In that moment, as the words "SHUT UP" escaped my lips, a new THOUGHT  perspective emerged: "Let's celebrate the wins." I have gotten in three walks in and I completed a lift today and also done 2o mins of yoga, and then it hit me—I have done better than I planned to do already today and the week is not over. 

Win number one: I'd got up early and walked three mornings this week! I had done my yoga the first time today in the last 4 days, and gotten a lift in. 

Then it struck me that no matter what I haven't done I know I have enjoyed myself visiting and actually gotten movement each day- I get the choose what counts in my wins. 

 Win number two: I'd consistently trained every single week this year alone—maybe not perfectly, but consistently, and that's a massive victory. Also realized the lie my brain was trying to make true about being in DC. That ever time I have came I always get movement in as a priority. I always plan my food. I always do the things I know that are important to me. 

In the past, I would have given up and said screw this- and beat myself up from all the things my brain notices that I have not been doing. Thinking its such a problem when I come here. And that is not true- That is just a old thought. My brain was trying to make it true. 

With focusing on creating new thoughts has helped me realize there are facts, I can look at what the facts are and change my thinking.  This is self coaching, I've transformed the way I show up for myself in so many ways each day.

Today was a prime example of seizing the moment and shifting my mindset. I hope you can relate to these moments, and I'd love to hear about your experiences too. I want to remind you we get to choose everyday. Our thoughts and our actions. 

It's time to stop the "Shoulds" and check in with what we "Could" do today to keep moving forward. 

As I always ask my clients- What is one thing you can do today to win the rest of your day? 

For me was to share this with you in hopes you understand these old thoughts we have are just normal. We get the choice on how we let them affect our days! We can drop the should attitude and adopt the could attitude every day. One way that helps me is to go back and check my facts! Not letting the inner critic run the show. 

Talk to you again soon! 

Much Love, 

Coach Kelly 

*Picture is with newest grand-dog Scout. 

Jul 3-23

Today I want to be real with you—I woke up feeling totally unmotivated. It's like my brain came up with a laundry list of excuses to avoid doing anything productive. But you know what? I've decided it's time to stop letting these lame excuses take control. It's time to dig deep and figure out what's really going on.

You know that feeling when you gotta force yourself to get stuff done? It's like dealing with that awful boss from the past—ugh, not fun! And trying to push through it with sheer willpower? Trust me, it's a recipe for burnout.

So, I've realized something important—I can't just slap a Band-Aid on this problem. I need to get to the root of it all. It's time to face my old habits and kick them to the curb. Simply trying to do something new won't cut it.

Today, I noticed how easily those old negative thoughts come creeping in, especially on busy workdays like Thursdays. It's like my brain is on autopilot, coming up with excuses left and right. And let me tell you, figuring out what to eat today was a struggle too—shaking my head at myself.

But hey, I'm not giving up! I've got a plan. I'm gonna slow things down, have a real talk with myself, and understand why these habits keep popping up. It's like my brain is stuck in the same old rut, and it's time to pave a new path.

So, here's the deal—I'm gonna jot down some thoughts on sticky notes about how far I have came in the last two years, what my goals that I know I want to accomplish just for the next couple days. I will write down small easy things I know I can knock out quick. 

Then  I'm sticking them all over the place—bathroom mirrors, the fridge, my desk—everywhere! It's like a daily reminder talk to myself. And you know what? It works! Well, for about a week, at least. Then I switch it up because my brain starts to tune them out. Giving my brain new direction for the next week. 

I'm not stopping there! I'm mixing things up with my workout routine too. Trying something different, breaking the monotony. And those old triggers that set me off? Yeah, they gotta go. No more easy excuses for me!

You know what helps me break through excuses like a champ? My love for shiny new things! It's like the excitement of buying something new, right? Well, why not use that same energy to bust my own excuses? Sounds pretty clever, right?

So, here's my game plan—I'm making a deal with myself. No more giving in to those old excuses. I'm in control, and I'm setting clear intentions for what I want to achieve. And I'll keep checking in with myself

-did I do it? 

-Was it easy or hard? 

-What can I do next time to make it easier?

Today, I'm starting by focusing on getting some movement in. And guess what? I'm using all these tricks I just shared with you. Changing up my routine, facing those excuses head-on, and reminding myself that I can do this!

So, my friend, it's time to kick those excuses to the curb and show up for ourselves. Let's break free from that old mindset and move forward with pride. We've got this!

Much love, 

Kelly

Jul 27-23

Today, I want to open up about something that I'm frequently asked about: my own weight loss journey and how I've managed to keep those pounds off. I'm excited to share the three not-so-secret things that made a genuine difference for me. You might have come across these ideas before, but let me tell you, sometimes our brains need a little repetition to truly hear them.

Are you ready to take charge of your weight loss journey and embrace a sustainable approach that leaves behind the drama of crash diets? Let's dive in!

• Change Your Thinking: It's All in the Mind

Losing weight goes way beyond relying on fancy meal plans or trying out the latest Pinterest recipes. While these can be helpful, the real transformation begins in your mind. Yes, it's all about that connection between your thoughts and the actions that follow.

Imagine this scenario: you have a meticulously crafted meal plan, but there's that tempting box of donuts at work on a particularly rough day. Your success depends on your ability to say "no" to that enticing treat. That's where the power of your mindset comes into play.

I've been there too, hoping for some magical solution to appear and melt away the extra weight. But the truth hit me hard—I needed to roll up my sleeves and embrace the small, daily habits that build the foundation of sustainable change. These might not be as glamorous or provide instant results, but they are the stepping stones that lead to lasting success.

• Get Honest with Yourself: Embrace Transparency

It's time to stop hiding from ourselves and acknowledge those moments when we sneak in unnecessary bites or skip our well-intentioned plans for the day. Let's be real—many of us indulge in self-deceptive excuses that lead us to overeat or avoid doing what we know works.

To move forward, we must confront these patterns head-on. We need to admit to ourselves the things we're doing that aren't propelling us towards our goals. Yes, there will be setbacks, but the key lies in learning from them and bouncing back stronger than before.

• Find Your Support Network: Together We Rise

Weight loss might seem like a solitary journey, but having the right support can make all the difference. Surrounding yourself with like-minded individuals who truly understand your struggles and aspirations is a powerful asset on this path.

Currently, I'm fortunate to work with an incredible group of women who share the same commitment to their weight loss goals. We have formed a tight-knit bond that goes beyond merely agreeing with each other's challenges. Instead, we actively motivate and support one another, helping each other rise above excuses and make tangible progress.

In the face of life's curveballs, we remain fierce, determined, and ready to tackle any obstacles while still smashing our weight loss goals.

Embrace Clarity, Ditch the Secrets

There you have it—the three not-so-secret secrets to sustainable weight loss. The truth is, it's not about finding elusive shortcuts or complex formulas. It's about changing your mindset, being honest with yourself, and surrounding yourself with a supportive community.

Let's break free from the noise and embrace the clarity of our journey. Weight loss isn't a mystery; it's a well-defined path, waiting for us to take those first steps.

Are you ready to unlock the real secrets to your weight loss success? I'd love to hear from you! reach out to me directly. Together, let's find your path to success, just as I did.

Until next time,

Kelly

Jul 20-23

Have you ever caught yourself in using one of the biggest and oldest excuse in the book for not losing weight? "I don't have time" It's time for a reality check. Let's be honest about what this excuse truly means and how we can take control and make room for our weight loss goals. 

I get it, it does seem so real and true when we say the words. These words came up for me while I was at camp last week. I have movement goals that I wanted to achieve them while I was in Nashville. I know I could have gave my self quick permission to skip my movement time while I was there. But I noticed how quick my excuse of time jumped in my mouth then slipped right over my lips. 

It is easy to feel overwhelmed with our busy lives and schedules and believe how we spend our time is out of our hands. While some responsibilities are indeed non- negotiable many other aspects of our daily routine can be reevaluated. 

Let's take a closer look at what "I don't have time" that I was making that mean.

 These were the thoughts that came up for me over the weekend:

• "I'm not willing to sacrifice sleep and wake up early before class."

• "I'm worried about balancing my commitments and fitting in exercise before class."

• "I'm uncertain about my routine away from home and unsure if I can do everything I want to."

But here's the truth: My time was a reflection of my choices. When I replaced "I don't have time" with "I don't want to give my time to this right now,"

 I took back control and made more rational decisions. It meant questioning my time excuses and taking intentional action.

A valuable tool I learned from my mentor, Corinne Crabtree from No BS, is to run your excuses through three steps:

• Acknowledge the excuse: "I don't have time to go workout."

• Question the excuse: "Is that true?" Challenging my own thoughts revealed that my brain was trying to normalize skipping my goal. * this is where I back talk my excuse. That might work for you but I sometimes need to swift kick!

• Take action: I made a conscious decision to identify the time available and how I could use it effectively to achieve my goal – even if it meant getting up a little earlier.

Let's be real; we all use excuses to keep ourselves stuck. But remember, that's entirely normal – you're not alone in this journey and you ain't no special snowflake. 

So, the next time you consider skipping your weight loss plan or giving in to emotional eating, remember this new perspective. Acknowledge your power to navigate your busy life while prioritizing your well-being questioning your excuses. 

You have the strength to strike a balance and make room for your weight loss journey without sacrificing the other things in your life.

Together, let's reshape our relationship with time and move closer to achieving our weight loss goals.

You have the power my friend! 

Talk to you soon, 

Kelly 

Jul 14-23

Camp, retreat, mastermind?

Well for me it's intense self development time. I left early!

It doesn't even start until Friday-tomorrow. But I wanted to come and be completely emersed. I wanted to not only be rested and ready for three days of learning, but I also wanted to be able to connect with other women, who are just like me working on their weight loss. 

I think being here seeing what others are dealing with in their journeys not only helps me it will help you. I am a deep dive all in kind of person. That has something I have always been proud of. 

When I go in- I GO ALL IN.  

Today I want to talk to you about your comfort zone. And how you can use it to live like your future self. 

Do you have comfort zone issues? Do you want to achieve your goals, but you're afraid to step outside of your comfort zone? If so, you're not alone. Many people struggle with this.

But the truth is, if you want to achieve your goals, you have to be willing to step outside of your comfort zone. It's not easy, but it's worth it.

 I'm going to share with you how I've used thought work to step out of my comfort zone and achieve my goals. I'm also going to challenge you to step outside of your comfort zone and live your life like your future self.I used to be a very shy person. I was afraid of public speaking, I was afraid of meeting new people, and I was afraid of putting myself out there. But I realized that if I wanted to achieve my goals, I had to change.

So I started working on my thoughts. I started challenging the negative thoughts that were holding me back. I started telling myself that I was capable of anything I set my mind to. And I started taking small steps outside of my comfort zone.

At first, it was hard. I was scared and uncomfortable. But I kept going. And slowly but surely, I started to see results. I started to feel more confident. I started to meet new people. And I started to achieve my goals.

I'm not saying that it's easy to step outside of your comfort zone. But it's worth it. When you step outside of your comfort zone, you grow. You learn new things. And you become a better version of yourself.

Here are some tips for stepping out of your comfort zone:

• Start small. Don't try to do too much too soon. Start with small steps that you feel comfortable with.

• Set realistic goals. Don't set yourself up for failure by setting unrealistic goals. Start with small goals that you can achieve, and then gradually increase the difficulty.

• Find a support system. Having people who support you can make a big difference. Find friends, family, or a coach who can help you stay motivated and on track.

• Reward yourself. When you achieve a goal, reward yourself. This will help you stay motivated and make the process more enjoyable.

Stepping out of your comfort zone is not easy, but it's worth it. When you step outside of your comfort zone, you grow. You learn new things. And you become a better version of yourself.

So are you ready to step out of your comfort zone and achieve your goals? I challenge you to do it. You can do it.

f you're ready to start stepping outside of your comfort zone, I encourage you to reach out to me. I can help you develop a plan to achieve your goals and overcome your fears.

I hope you have a wonderful day! And I can't wait to share with you what I learn about this weekend! 

Much love let's talk soon! 

Kelly 

AKA pool bum for today! 

Jul 6-23

Simplicity. It's all about making things easy, straightforward, and leaving behind unnecessary complications and drama. Imagine having a clear path with no confusing obstacles to navigate. That's simplicity a no bullsh*t way. It's finding the easiest and most direct way to get things done.

Now, let's apply this gold nugget to our food plans. I'll be the first to admit that I've had days where I overcomplicate my food plans, trying to be as precise as a rocket scientist. But guess what? Those days are tough, and I often end up not following my plan.

The purpose of planning our food is simple: to provide our rat brains (yes, we all have them!) with a clear path to success. When we create simple, easy-to-follow plans, it not only helps us stay committed to ourselves but also builds trust with our food choices and ourselves. Helping us build more confidence in ourselves and our journeys to our goals. 

But here's the thing—I've noticed that many of my clients beat themselves up when they don't stick to their plans. Life can sometimes throw us off track. We might prepare a fantastic lunch but forget it at home. In those moments, we need to pivot like a motherf-er.

There are also times when we have no idea what the day will bring. Take me, for example. Next week, I'll be away from the office on a 5-day trip. Now, I could let my brain go into a frenzy, thinking about the uncertainties of my meals. But wait, is that really a problem? Let me show you how I'll handle the unknown and still lose weight.

• I'll take it one day at a time. 

• If I don't know what or where I'll be eating, I'll make a GBB (Good/Better/Best) decision. 

• I won't eat until I'm truly hungry—period—even if a mountain of food is offered to me. 

• I won't beat myself up if I eat off-plan.

• At every meal I will use my pattern interrupt/half time pause to check in if I have had enough to satisfy me- NOT FULL. Full is overeating. 

Instead of overwhelming myself with thoughts and worries, I focus on simple plans. Let me give you an example of my first day's plan.

Plan for the day:

• Breakfast: GBB (Good/Better/Best) decision with pattern interrupt/half-time pause

• Lunch: Salad or GBB with pattern interrupt/half-time pause

• Dinner: GBB with pattern interrupt/half-time pause

• Snack: Peanut butter crackers (only if hungry)

You see, GBB is my go-to. Let's say I'm driving and need breakfast. I usually stop at McDonald's or Hardee's. I order the same thing each time—Mcmuffin without cheese or Hardee's regular biscuit. But here's the catch—I don't eat until I'm truly hungry, which is usually around 11 AM. By then, breakfast hours are over, so no big deal. I have my snack, eating only half the package of crackers to hold me over until lunch.

The important thing to grasp here is the GBB approach. If you have a day where you're unsure about your plans, use GBB to guide you. There's no "Plan Police" waiting to arrest you for not having everything perfectly mapped out.

Remember, the most crucial aspect is not eating until you're genuinely hungry and not getting caught up in the pursuit of the perfect plan. Losing weight is not about being perfect; it's about taking action. It starts with simple, easy plans.

So, embrace simplicity and let it guide you to success in your food planning journey. Keep it simple, my friends!

I would love to help you make a simple plan, help you figure out what will work best for your busy life! Let's chat! 

Talk to you soon! 

Kelly 

P.S. if you are wanting to know more about the half time pause/pattern interrupt it's in last weeks blog below! 

Jun 29-23

I wanted to share this week’s level up to my journey. I am beyond excited to see the # move on my scale again. Just adding to the excitement from last week.

This morning after weighting in I messaged my accountability partners and my coach with this statement:

Please note: to help me 

Bitch slap me first, then remind me 

Half time method, pattern interrupt with pause works for me….

Slows my brain and my hand down.

Now I know I am a little brash but hey it’s me, sometimes I need and deserve a little kick in my hind tail.

In the last 5 weeks I have been experiencing a stall. Which is normal in weight loss. Just diddling with the same pound. 

Sometimes I forget the little things that really work, which is normal. We get comfortable and the old habit brain comes back on line. You know he has been around for all the years we have been trying to lose weight.

With a big event coming up in 14 days I had set a goal. I decided to go back into my data, look at my habits and create a plan to get results I want. That took looking at the tools I have used before and putting them to the forefront for my brain.

So this week I put “intentions” and “priorities” first. Now we all have busy lives, I get that. But we all got to eat to survive too- right?

Let me get right to it.

Half time pause- Pattern interrupt is what I call it. Here are the steps.

 1st Basics- Foundational tools in place-

• Plan meals in advance.

• Eat only when hungry.

• Stop eating when satisfied/enough.*****

• Ensure an adequate amount of rest.

• Incorporate movement and exercise.

Now stopping at enough is something that is a challenge for all of us- this Pattern interrupt is a game changer for me-

• Serve myself what I planned to eat

• Cut food in half- eat with permission to the half point

• GET UP set watch for 10 mins walk away from the food

• I usually will go wipe off the counter. Maybe put a couple things back in the fridge.

• When timer goes off I go back to the plate- but before taking a single bite I check in

• AM I Still hungry?

• Then I listen to my answer- If it comes out- It tastes so good I should eat some more- I know that’s not hunger that I'm just using to food for comfort or something leaning on an emotional eat.

• I put the food in the fridge, I know if I do get hungry I can go back and eat more. I know that overeating will not create the results that I want.

This week has really opened my eyes- only once did I get hungry between meals-that day I chose to eat a banana- now it was off plan but I did the same process- ate half- checked in and guess what- that was the little bit my body needed to hold it to dinner. BOOM.

This is a simple version of my process, there is conversation to be had about the in depth details but this gives you solid understanding on the basics.

It has not only helped me move the scale this week down another pound, it has helped me feel better-gaining more momentum. I had not realized I was hitting the spot of eating enough to eating a few bites too much.

Let’s have a conversation on how this can move the scale numbers for you!.

Let's talk soon!

Much love, Kelly

Jun-22-23

I wanted to share a new level up I discovered this week.

I know a lot of times I join you when saying, "Some days I just don't hear my thoughts" and "Sometimes I overeat because I don't hear a thought that stops me."

Well, like a slap in the face, I heard one that really made a difference for me. It really came down to three little words: "It's a choice."

On Monday, I had planned to fix a simple meal (those are my favorites) of pan-cooked fresh corn, stewed potatoes, and my amazing cornbread (at least that's my honey's opinion).

As usual, I put the food on my plate and began eating. Taking my usual half-time pause, I noticed I did feel some over hunger coming up. I kept eating and was getting close to the last of it. Not missing a beat, I was up wanting to get more. Then I heard the three words, not loud, but present: "It's a choice." OMG! YES!

Now, you may be thinking, "What the flip?" Well, let me explain.

In recent weeks, I have added a new sentence and paragraph to my thought life. It goes like this:

Everything in life comes down to choices.

I can turn right or left at the stop sign. I can get up early or sleep in. I can wear this outfit or that outfit. I can eat this much food or leave some food behind.

But making choices can come with consequences.

• Like turning right and ending up in the wrong direction I want to go.

• Sleeping in and being late to work.

• Wearing the outfit that makes me uncomfortable during the day and then remembering how much I really hate it.

• And overeating and making a decision to not lose any weight this week.

Choices in the moment can make a difference. They have our whole life. From a choice, things happen, or don't happen.

With me working on my current journey to a new weight goal, my choices matter when it comes to eating past my enough. I know the extra bites, or having dessert every night, comes with the consequence that if I eat like that, it can delay my progress in my weight loss.

Making choices is essential for me. When I heard the thought, it literally stopped me in my tracks. It created the moment for me to ask, "Is this choice worth the number on my scale?" I know how great it tastes, but I also know I can eat it when I want it.

Now, I did serve myself a little more, then I realized the impact, thinking again about the three words, "It's a choice." I took one more bite and there it was. I knew the choice to eat more was not coming from hunger; it was coming from "it tastes so good."

I walked over and dumped it in the trash!

These little moments are worth celebrating the f*ck out of! Since Monday, I have repeated this sentence several times, helping me create results—yes, results! I noticed eating a little less has already created a 1-pound loss. I also have not felt the "full" feeling of overeating at my meals.

I hope this helps you this week to investigate your meals, looking for the choices when it comes to food, getting movement, or practicing any of your foundational tools that help you each day with your weight loss.

Remember, in those days when it doesn't feel like you can't get a walk in, you can repeat the words I shared:

"It's a choice."

You can stop and ask, "Is this choice worth putting off my goals this week when it comes to my weight loss?"

Let's talk soon!

Much love, Kelly

Jun 15-23 

Let me be real with you... I too have days when I don't do the things I say I am going to do, which moves me towards my goals in weight loss. I am a human who makes mistakes, and I have mornings when I am in a bad mood.

It really comes down to the small decisions I make each and every day. I want to share this with you today because of a conversation I had with a client. She said to me, "But YOU are doing all the things, I can't seem to figure my sh*t out."

I immediately had to laugh and correct her "Thoughts" about me and my journey with my weight loss. Every day when I get up, it could be a crap shoot on what the day could look like. One of the most important things I have to address is the "can't" vs. "won't" decisions with my internal self.

The problem with "can't" decisions is that they are often based on excuses. When you tell yourself that you can't do something, you are giving up before you even try. This can lead to a self-fulfilling prophecy, where you actually do end up failing.

The "won't" decisions are a bit more tricky. On the one hand, it's important to be honest with yourself about what you are willing to do. If you're not willing to give up some your favorite foods or do the things you know that will work, then you're not going to be successful at losing weight.

On the other hand, it's also important to challenge yourself. Just because you don't want to do something doesn't mean you can't. If you're willing to put in the effort, you might be surprised at what you can achieve.

The best way to overcome our challenges is to make "won't" decisions, not "can't" decisions. Is being willing to make changes to your lifestyles, even if it doesn't feel easy.

Trying is how I got to my results. Each day I decide whether I am going to let the "won't" decisions keep me stuck.

But lastly I want to say this... There are days I choose the thought,"I don't want to do it, but what would feel good to do and help me win my day?" If I am choosing to not do the 30-minute walk, could I just do 15?

 It moves me forward, and forward motion is how I want to live my life.

Instead of just ending my days with judgment, I end it with a win. The little wins make all the difference when I wake up the next day.

If you are struggling with weight loss, I encourage you to think about the difference between "can't" and "won't" decisions. Make the "won't" decision today and start your journey to a healthier, happier you!

Let's have a conversation about where these two words are showing up for you. If you don't have much time or don't like Zoom meetings, just message me or email me. We can talk by phone. I want to help you build the life and hit the goals you want. It can be with weight loss, your job, your relationships, or whatever is coming up in your life as a problem.

Talk to you soon, 

Much love, 

Kelly

Jun 8-23

The Power of Starting With "What's Next?"

Do you ever wake up in the morning and wonder, "What's next?" If so, you're not alone. Many people feel stuck in a rut, wondering if there's more to life than what they're currently experiencing.

I used to feel this way too. I was in a job that I didn't love, and I was starting to feel like I was just going through the motions. But then I made a decision to change my life. I decided to go all in on myself.

What did this mean?

It meant that I was going to stop making excuses and start taking action. I was going to set goals, make a plan, and find a mentor to help me along the way.

It wasn't easy. There were times when I wanted to give up. But I kept going because I knew that I was capable of more.

And here I am today, 2 1/2 years later, and my life is completely different. I've lost weight, gained confidence, and I'm finally doing work that I'm passionate about.

If you're feeling stuck, I want you to know that you can change your life. All you have to do is start by asking yourself, "What's next?"

Once you know what you want, you can start taking steps to make it happen. Don't be afraid to be uncomfortable. Don't be afraid to fail. And don't be afraid to ask for help.

The only person who can stop you is you. So don't let yourself get in your own way. Go out there and start living the life you were meant to live.

What's next for you?

Are you ready to start living the life you were meant to live? If so, I would love to offer you a free coaching call. During our call, we can discuss your goals, your challenges, and how I can help you achieve your dreams.

I only have a limited number of spots available, so don't wait! Click this link to book your call today.

I can't wait to help you start your journey to a better life!

Much Love, 

Coach Kelly 

Jun 1-23

How much time do you spend visualizing your future self and your future life? What do you want for next month, or year?

How many minutes a day do you spend journaling about her, getting to know her? Journaling gives you time to ask her questions or figure out what mini-wins you can achieve to get her there.

One thing I want to share is how I start my day with these questions in focus. How I am taking small steps to get closer to a newer version of myself.

In my journal, I write down the most important categories in my life:

• Relationships/Family and friends

• My weight loss

• My home

• My work

Knowing that I am working on upleveling my life in all areas, working towards my future self, I then let my brain dump all of my:

• "Shoulds"

• "Want to's"

• "Have to's"

• "Expectations"

• "Priorities" 

Down on paper under each category. Then I prioritize them. What's most important? What things can move me forward. 

Then I get to work on them. At the end of the day, I review how my day went. What things moved me closer to the future self I am working on?

Next, I circle the things that did not get done and decide right then if they are worth putting on tomorrow's list. Do they move me towards my goals of the newer version I am creating?

This process helps me gain confidence and clarity about what I will do, and it helps me stay motivated and focused on my goals of weight loss, building amazing connections in my relationships, and other areas of my life that are important to me.

My past only tells me how I got here today. My future tells me how I will get there to where I want to go.

I hope this helps you with a simple process to get some clarity in your journey to your new future self 

Let's talk soon!

Much Love, 

Kelly 

May 18-23

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:

1. What is this protocol for?

2. 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.

3. 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?

4. What kind of obstacles might come up, and how am I going to deal with them? What is simple small doable things?

5. 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?

6. Rest is important, so how can I make sure I get better rest? Should I set a bedtime or sleep in?

7. 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?

8. How will I know if my protocol is a success?

9. Why am I willing to try or use this protocol?

10. 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

May 4-23

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!

Much Love, 

Coach Kelly 

Apr 27-23

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. 

Much love,

Kelly 

Mar-23-23 

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. 

Mar 2-23

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. 

1. 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. 

2. I brought my favorite yeti cup, with my first 16 oz and ice for the day. 

3. 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. 

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.

Much love

Kelly

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!

🎯 Click this link to sign up to check it out! 🎯

Jan 12-23

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” 

 Dec 29-22

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 

   Weight loss?

Stop drinking?

Read more? 

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. 

Dec 22-22

Nov 23-22

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! 

 Nov 10-22

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. 

July 31-2022

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 

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