Who is on Your Team?
I had the privilege of speaking at three different MOPS groups over the past few weeks. If you are not familiar with MOPS, it is a 50-year-old organization of thousands of groups of moms meeting around the world. One of the main purposes of the organization is to connect moms with each other in what has the potential to be a very isolating time in their lives.
Because I started an online group during COVID, it has been a while since I have been to a live group with moms sitting next to each other connecting over the table. It was so fun for me! Not only did I have the opportunity to pour into these precious ladies through leading a conversation about self-care, but I also got to just hang out with them and feel the community and support that are so evident when MOPS ladies meet together.
In my coaching calls with clients, at the beginning we like to identify supports and environments that they can lean on while making health habit changes. Typically, the “supports” are really just supportive people. The people a person feels are on their team and will encourage them in their health journey. Making a change is not easy, and having someone in your corner cheering you on can make such a difference!
So, who is in your corner? Who are the people who want the best for you? Who are the people you can count on to encourage you toward your goals? Part of my job as a health coach is being a part of that support system. Having someone with an outsider’s perspective who can hold you accountable can help you make the shift from “I know I should” … to “Here I go!!”
In my private coaching practice, I join the support team for busy women who do ALL.THE.THINGS ... but then end up feeling used up and exhausted by dinnertime. They want to have the energy after the have-to-dos to actually enjoy and be present for their people and to pursue their passions.
If that sounds like you, click on the button below to schedule a complimentary 15 minute Energy Reboot Strategy Session and we can work together to develop new healthy self-care habits with the support of your team so that you have the energy for the things that matter most!
Now and 30 Years From Now
I got to spend a little bit of time with my niece and nephew this weekend. They are two and five. Such a fun age! The little one is solidly in the "I can do it myself" stage. We spent some time at the Pittsburgh Zoo and we did a short hike in the Laurel Highlands. Towards the end of both of those expeditions, she had reached her limit and was willing to accept a piggy-back ride. Just made my heart melt!
Chasing the two of them around the backyard and at the playground and being able to carry her when she got tired reminded me about why I do some of the things that I do day in and day out. I was able to carry her on my back on that hike partially becuase I run in the woods a lot. I can fit on the slides becuase of the health choices that I make. I had the energy to carry her at the zoo partially becuase of the strength training that I do every week.
I want to be the 75-year-old grandma hiking mountains with my grandkids. That dream starts long before I reach the age of 75 ... I have to train for it now!
What motivates you to make your health choices? What do you want to be able to do now and 30 years from now?
Motivation in the Calendar
I came to the sad realization a few months ago that my motivation to get myself out the door for my runs was waning. It was time to get a race on the calendar. It is amazing how motivating training for an event can be. And it doesn't have to be a race. I've had clients use everything from races to weddings as motivation for their day-to-day "training." Well ... maybe don't decide to get married just so that you will be motivated to make some health changes, but getting married does seem to be a very strong motivation for a lot of people!
For most of us though, putting something like a 5K run or walk on the calendar is realistic and also very motivating. Many clients over the years have gotten into a better exercise (and sometimes eating) routine in preparation for a vaction that they know they will enjoy more if they are fit.
If that sounds like you, use the link below to schedule a compliementary 15 min strategy session and we can work together to discover if something like getting an active event on the calendar will motivate you to make the changes you know you want to make so you have the energy for the things that matter most!
When March Gives You Snow ...
When life gives you snow in March, you go skiing! Actually, we already had the quick trip planned because friends let us have some free passes they weren't able to use and Lincoln had the day off school.
The drive down was a bit wild with fresh snow on the road, but knowing that the tough driving conditions were going to make excellent skiing conditions kept me going.
Health goals can be a bit like that. The journey can be a bit difficult and take longer than you anticipate. Knowing that it will be worth it in the long run is sometimes the difference between continuing on and making a u-turn back to where you started from.
In my coaching practice, I work with busy women who do ALL.THE.THINGS ... but then end up feeling used up and exhausted by dinnertime. They want to have the energy after the have-to-dos to actually enjoy and be present for their people and to pursue their passions.
If that sounds like you, schedule a complimentary 15 minute Energy Reboot Strategy Session and we can work together to develop a clear and compelling destination and clear road map that works for you in your current life so that you have the energy for the things that matter most!
Paint Me Pretty
My friend Lisa Howell has partnered with me to put on a "March Mindfulness Paint Class!"
The other week I attended one of her paint classes for her business, Paint Me Pretty. That one was themed specifically around self-care. I left the boys at home, learned some watercolor techniques, enjoyed some great company, and didn't think of laundry or work or what to make for dinner once!
It was a beautiful reminder for me that sometimes doing something that I might consider out-of-the box for me (like going to an art class) can provide a healthy reset button in my go-go-go get-stuff-done heart. I came home with some really cute projects and a fresh attitude of calm for my family.
This one will be an abstract paint class. The image to the right is not our specific painting but is an example of a painting that develops from this type of class. No experience (or even interest!) in art to attend! Yep, you don't even have to be interested in painting to enjoy this night! I've worked with ladies where this was their first artwork as an adult and they raved about the experience!
We will combine the practice of self-care and mindfulness with the experience of create a unique piece of art.
Lisa has been cooking up some inspirational paint classes to fulfill a passion that has been welling up within her. There has always been a stigma attached to mental health but she thinks we are all becoming more comfortable with the idea that we can all use a little help pertaining to internal wellness and mindset. This will be a safe space where we can freely, yet privately, work through the negative thoughts that are absorbed subconsciously throughout the busyness of life and no fault of our own. You will take home this abstract work of art to be your daily reminder that you are more than your failures/mistakes. My aim is not to just make you "feel-good" but to discuss ways to embrace all the highs and lows of our being. We just have to be brave enough to show up, accept who we are, and learn healthy ways to respond to all circumstances that come our way. Join us to see what these are all about and join this new community of friends!
Friday, March 10th, 6pm
303 Dairy Lane, Morgantown WV 26508
Admission: $35 per person - Medium-sized Canvas
Register here: SIgnup Page
Filling My Cup
While it would be preferable if that photo had all white and zero brown in it, I am thankful that east coast ski places work so hard to keep enough decent snow on the ground to make skiing possible ... even in the 60 degree weather we had last week!
For me and my family, the fact that I was able to get out there, feeling that rush and having that quiet time alone with my thoughts on the lift ... I was a better wife and mom and person for the next few days because of it.
I love to help moms come up with strategies that allow them to be the best version of the mom and person they can be. Taking time to do the things that "fill your cup" matter!
Are you a busy woman who finds the energy to do all.the.things but feels betrayed by your body. Are you tired of feeling "used up" at 3pm ... right when the kids are coming home from school and the littles are waking up from their naps? Are you ready to have capacity to enjoy your people and to pursue the things you are truly passionate about? Message me and we can put together a plan that includes self-care that will work for you!
As a health coach, I am often asked about nutritional supplements. Often, when people decide to get serious about their health, one of the first things that comes to mind is getting on a good supplement regimen.
Truthfully, I think it is less complicated than that.
I believe supplements should be just that … a supplement to an already good diet where you are getting most of your nutrients from the actual foods that you are eating. With the exception of those who are dealing with a specific medical condition, most people are capable of getting all the nutrients they need from their food. I would even suggest that if people are depending on nutritional supplements for their nutrition rather than food, they are most certainly going to come up short.
Don’t you just love how God feeds our curiosity by continuing to provide deeper and deeper levels of discovery about how perfectly he has designed our world for us? Nutritional science is a wonderful example of this.
In the early 1900s, we discovered that foods contain vitamins. These vitamins are the ones you find on general nutrition labels. Vitamins C, B, D etc. We learned that some diseases like rickets and scurvy were a result of not having enough of some of these vitamins that are found naturally in abundance in fruits and vegetables. But because not everyone had access to fruits and vegetables (think sailors on a Navy vessel), it seemed like a good idea to extract these vitamins from their natural source and provide them in a pill form. And that probably was a good idea for those populations … but the discoveries continued.
Fast forward a few decades and we discovered antioxidants. Lo and behold, they are found in colorful fruits and veggies … but we also did our best to extract them and sell them in pill form as well.
Next were phytochemicals and phytonutrients … guess where you can find them naturally?!
We’ve also learned that in many cases what different nutrients are packaged with affects how they are absorbed and used in our bodies. A certain vitamin might not mix well with another unless a third is present in the correct ratio, for example. When we manufactured them and put them together in a lab sometimes they actually had detrimental effects because of what we put together or left out. Thankfully God got it right when he made the foods that we are supposed to be eating.
And all of that is probably just the beginning! What will we discover in the next few decades that will continue to build on what we already know?
The bottom line for me is that God packaged our nutrients in amazing ways that we don’t even fully understand yet. And the best way to get them is … surprise, surprise … eating a variety of whole fruits and veggies.
How do you ensure that you are getting your “vitamins” (whole fruits and veggies!) each day?
It is Energy Reboot Time!
It’s that time again. The energy of the excitement and holidays has passed. The temperatures have dropped, the world has turned brown, and the sunlight is rare. Motivation and energy levels seem to follow suit. Cue: The 7 Day Energy Reboot! Spend 7 days practicing a sampling of skills that have been proven to increase energy levels. And, do it with a group of new friends guided by, yours truly, Katie the Certified Health and Well-being Coach.
At the end of the 7 Days, you will have an entire toolkit of strategies to choose from as you build new energy-boosting habits. I love hearing the feedback from people who have participated in the past. They share how the changes they started during the group are now just a part of what they do … and they have the energy they need for all the things they want to do after completing their daily have-tos!
Our next group starts on February 6th. After your $15 payment is received, an invite will be sent to join a private Facebook group. The nice thing about that format is if you miss a day, you can always go back and complete the challenge at a later date!
We look forward to having you join us!
You can use the button below or this link to register.
Getting to Know You...
Hello, Friends! It has been almost a year since my first blog post. I thought it would be a good time to re-introduce myself. I’m Katie. Well, technically on official documents I’m Kathleen … but no one ever calls me that. Every first day of the year in my little elementary school, when the teacher ran down her list of names, my classmates would look around for the new kid when she said “Kathleen.” Everyone has always known me as Katie.
The phrase “Jack of all Trades, Master of None” fits me in so many ways. I am a runner and have been since high school. I was even the Captain of my college cross-country team. But, it was a D3 school and I never won a single race. Middle of the pack … consistently. Solid emotional and spiritual leader of the team … absolutely. But winner? That only happens occasionally now if you count the fact that I may be the only female in my age group in smaller events!
I am re-learning Spanish after having taken several years in high school and several semesters in college. Can I pick up on a lot of words and phrases? Yep. Could you drop me off in Barcelona and expect me to manage. Not a chance!
Skiing, playing guitar, drawing, cooking, rock climbing, raising our biological son, keeping my house clean, white-water kayaking, training our dog, foster parenting, sewing, singing, gardening … all things I am competent in, but certainly not winning any awards.
The one thing that I can confidently call myself an expert in is health coaching. But I’ll save that topic for next time!
I’d love to hear from you. What do you consider yourself an expert in? What do you do exceptionally well?
New Year, New You?
In the next week or so, a lot of us will be reflecting on the past year, and dreaming a little bit about what the new year will look like. I love this seasonal reminder that “Tomorrow is a new day, with no mistakes in it … yet.” ~ Anne of Green Gables.
And, quite honestly, January is generally a great time to set some new routines. There are no big holidays or disruptions on the horizon for most of us. And while it is tempting to “jump start” your new health-self with a strict diet, do your December 2023-self a big favor and at least consider what sustained habits you think you can continue throughout the year.
Maybe consider the 80/20 version of whatever you are doing. Is your church doing the Daniel Plan together? Instead of super-strict, make it sustainable by sticking to it 80% of the time and allowing for 20% leeway. I’m not talking completely off-the-rails leeway, just bending the rules a bit leeway! Have one extra-special looking desert at that baby shower … but you don’t need to sample all of them.
Or, while you are doing your new diet in January, be thinking about what parts of this diet you think you would like to continue after the diet has finished. Is there a new recipe you tried that was really delicious? Add that to your normal repertoire. Do you think eliminating dairy helped some gut issues you were having? Keep that going!
And just a quick note on exercise … start small and simple. You probably won’t feel the full effects of your workout until about 2 or 3 days later. If you still feel great then, do just a little bit more the next workout. You literally have the rest of your life to build up your fitness, unless you injure yourself by jumping in too quickly!
I would love to hear what your first steps for January are by commenting below!
Interested in having support in moving toward your new health-self? Click the button below to get started!
Katie Kolb - Health Coach