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Happy New Year ya’ll, I am very excited for what 2017 will hold for us all. Keeping with the New Year’s theme I want to discuss New Year’s Resolutions.

What is a New Year’s Resolution? A New Year’s Resolution is simple, it is a change in behavior. Sounds easy right? Well not so much. According to an article written by Forbes in 2013 only 8% of people who have a resolution will succeed.


Why do they fail?
  • You have too many goals or try too hard.
  • Your goals are too broad.
  • You expect instant success.
  • You don’t enjoy the process.
  • You don’t track your progress
  • Lack of motivation
  • No accountability 
  • You don’t believe in yourself



What do we do to succeed?
  • Be specific. Success is not possible overnight. Take your goal and turn in it into smaller goals to follow and those smaller goals into specific time frame. Don’t forget write them down. The more specific you are the easier you will be able to stick with it. Take it a step further and put together a calendar.
         -Goal: To treat myself better 
         -Specific goals:
               Manicures – Once a month
               Pedicures – Once every 3 months
               Yoga – Once a week
               Massage – Once a month until knots are worked out then, once every 3 months.
               Water intake – Six glasses daily.
               Women’s group – attend the women’s group at church once a month.
               Husband/wife spending time with God – Begin with reading a marriage book together. Three                  chapters a week.
  • Make your goal easy to measure. Use must track your progress which will allow you to always know where you stand. Evaluate and reflect your progress and determine if you need to make changes. If your goal is diet or exercise related keep track of what you eat or your exercise habits. If your goal is a behavior change or mental stability keep a journal. 
  • Motivation is a must, this is what keeps you going. Find this motivation whether it is weight loss, health, an emotional boost, or your family. 
  • Find a friend or a family member that helps keep you accountable. Go public with your goal to a select few. Other people knowing will help you to keep going.
  • Celebrating between milestones well keep your spirits up. Goals can be very difficult so we all need to celebrate even the most minor successes. **DON’T CELEBRATE WITH WHAT YOU ARE CHANGING – don’t celebrate with chocolate or a steak and potato dinner if you are on a diet. 
  • Focus on the behavior you are trying to change and not the result. Chances of you relapsing is higher. Once you reach your goal weight or save a certain amount of money you may slack off. Make what your goal a behavior change, make it a habit. 
  • You must believe that you can do whatever you set your mind to. Without the confidence you will likely give up.
  • This is going to be a long process so make it enjoyable. Having a good time will keep you in good spirits and keep you going. 
  •  If you work too hard you will burn yourself out. Always remember to take small steps, celebrate your wins and have a good time!!

I hope these tips help you out, check out my freebies page for a printable calendar that will help you plan your weeks. I am always happy to help! If you need assistance putting these tips into play shoot me an email and I would love to help.

Have a happy and blessed new year!
-Kara

 
 
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Hey Ya’ll! Sorry I am late with this next post, life happens and frankly I just wasn’t ready to publish this one until now.

As a health and wellness professional I see individuals struggle with their health every day, heck even I struggle. I will admit that I am far from perfect and I am still working to accomplish my goals. We live in a society where the 40-50 hour work week, a kid, a dirty house, a husband who travels for work, animals, church and family exists. This is just my normal week, I know there are many of you out there can compile on to that list. Who has time to add cooking healthy meals and regular exercise? I am currently counting my water intake but doing this while at work poses as a difficult task as I lose track of time and my glass for that matter.

Everyone needs a support system, someone to encourage and build them up.  Many people elicit help from a health coach. A health coach is person who is educated in health and wellness and is able to assist others in making healthy life choices. You might be wondering how this works and what you can expect.

  • Wellness vision
              - This vision how you see yourself at your most healthy.
                     *Nutrition, fitness, mental and spiritual.


  • Creating effective goals

             - Define each goal
                    *Nutrition, fitness, mental and spiritual
             - Find a personal motive to help you succeed
                    *Kids, longevity, appearance, self-esteem, etc.
             - Determine obstacles that you will need to over come
                    *Work schedule, kids schedule, health problems, lack of motivation, etc
             - Determine your personal strengths to build from
                    *Perfectionist, schedules, flexibility, able to stick to a plan, etc.

  • Re-evaluation
             - Keeping documentation of process
                    *Journal, planner, daily emails, etc.
             - Evaluate process together regularly
                    *Email regularly with health coach

These three steps is what I use as a health coach to ensure success. Working together on a regular basis will build a support system that most everyone needs. I am offering my readers a free month of coaching so you are able to get a started before the New Year and see if this works for you. Please sign up below and I will email you within 24 hours. 

Have a wonderful and blessed week!
- Kara 


    I Want a Free Month of Health Coaching!

 
 
PictureThese pups are who cheer up our family.
Tis' the season right? With Thanksgiving being the start of the holiday season the depression associated with the holidays starts to set in. If you struggle with depression around the holidays I pray that you take this post to heart and get a jump start on managing it now.

Depression seems to be more prevalent during the holiday season. The holidays are filled with family, decorating, cooking, shopping, parties, happy couples and everything else “perfect”, nothing better! Except that all these things come with stress.

Nobody’s family is dysfunction free. There is always a mom who wants to know why you don’t have a significant other or, my personal favorite, why you haven’t made her a grandmother. We all have those family members who do not talk to each other and you have to play the messenger or sit while they awkwardly avoid each other.

  • Tell your family “NO”. You do not have to take part in every family event during the holidays. 

  • Remember that every family has their issues despite what you see on social media. 

  • Be prepared and have a plan. Anticipate the questions or the awkwardness and know how you want to respond. 

If you are hosting Thanksgiving or Christmas this year than you can expect to cook. The turkey or ham takes hours of time in the oven and then you have to make side dishes and desserts. Who has the time, money or energy to make that all happen. I know I sure don’t.

  • Start a couple days in advance. Make your pies and desserts early, they are easy to warm up in the oven while you eat dinner. 

  • Ask that everyone who comes brings a side dish. This is my plan. My mother-in-law makes the best sweet potatoes and my mom makes a killer green bean casserole. I may ask if one of our brothers will bring rolls. Don’t do everything and let’s be honest there are somethings that just taste better when someone else makes it. 

  • Order a pre-made meal. Our local grocery store will make the meal for you. You pick what you want and how many you need to serve.

Decorating, shopping and parties are supposed to FUN! Stress is what they bring, you expect to have a Pinterest worthy fall and Christmas decor or the perfect gift for every person you ever met. Oh parties… everyone has them and they consume every weekend from Thanksgiving to New Years.

  • Do what is fun for you. I love to decorate but I can guarantee that my home is not Pinterest worthy. Last Christmas I made our Christmas stockings by hand. My family picked their fabric and I made the stockings from my own pattern. They don’t color coordinate and they aren’t perfectly sewn but we had a blast. 

  • Get started on your shopping early. I start thinking about gift ideas as early as July and have my shopping done by the end of November. Shop online and you don’t have to deal with the crowds. I will have things shipped to the store (free shipping) if possible. 

  • Tell your family that you are only shopping for your kids, spouse, or immediate family only. Take the pressure off yourself. 

  • Do not go to every party. Just pick a couple that you truly believe that you will have fun at. You don’t need to please everyone.  

Let’s talk about those happy couples that you see walking hand-in-hand shopping at the mall, what you don’t know is they just had an argument in the car on whose house they are going to for Thanksgiving dinner or who they will be with on Christmas morning. Every couple fights and every couple has two or more families they have to see during the holidays and that will stress anyone out. Or you look at them and realize that you are alone this year because of a break-up, a divorce or you lost a loved one.

  •  Be realistic. The holidays are stressful but you have your spouse and your kiddos and they matter most, compromise on everything else. 

  •  If you are alone this year for whatever reason find a support system. Stay with your parents for a few days or find a couple of friends who are in the same boat and have a girls’ night, guys’ night or combine the two. 

  • Reach out to your church and join a small group. Volunteer at the local food bank or homeless shelter. 

Ultimately, the holidays can be a stressful time of year for anyone. Know your triggers and do something for yourself to make you happy. One of my favorite things to do is to curl up on the couch with my pups and drink a nice warm cup of coffee. I also love early mornings on the back porch listening to the quiet. You may enjoy a hot bath or crafting. Whatever it may be do it just for you.

If you feel that you are unable to control your depression please talk with your doctor. Maybe talking with a professional during this time will help you. There is nothing wrong with seeking professional help but you don’t have to tell anyone if you don’t want to.

Overall, the holidays are tough and nobody will handle the stress and pressure that come with the holidays the same way. Do what is right for you, do what is right for your family.

Comment below and follow me on Facebook, we will have open discussion about our struggles. Let’s support each other.

Have a wonderful and blessed week.

-Kara


 
 
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I am very excited that you have chosen to start this journey with me while I take a swing at the wonderful world of blogging. My passion in life is to share my knowledge and skills with other people in hopes that I can do my part to make a difference and this is why I have started Passionately Healthy. 

When you read my posts you can rest assured that all posts are educated and have been well researched. We will discuss all areas of health and what it takes                                                                    to live a balanced, healthy lifestyle. 

Physical health includes fitness and nutrition. We will look into the newest trends and fads and I will share exercise tips and recipes.

Mental health is something that effects everyone. We will look into depression, stress, bullies, and many other factors that contribute to our mental well-being.

Lastly, spiritual health plays a huge part in obtaining a balanced, healthy lifestyle. I am a Christian woman and have complete faith that “I can do all things through Christ who strengthens me” (Philippians 4:13). We will discuss how a Christian faith effects a healthy lifestyle.

I will post once every week and I strongly encourage your comments, suggestions, and shares on social media. Have a great week and blessed week. I look forward to our journey together!

-Kara