All posts by Karla

How to get back on track with your weight loss plan!

health, healthy lifestyle, holistic, self control, weight management, wellness, ,

We are now several days into the second quarter of the year. For many of us this time of year (SPRINGTIME) marks another time of RENEWAL! Those who made New Year’s resolutions may have already broken their resolve- BUT DON’T WORRY! Just make up your mind to START AGAIN. As the old saying goes; “If at first you don’t succeed, try, try again.” One of my mentors puts it this way; “Start Now, Improve Later!”

For several years now I have started exercise routines which include walking outdoors. However, usually in the wintertime my plan gets derailed because I don’t like walking in cold and dreary conditions. I then feel bad because I have to “start over” when springtime comes. BUT NOT THIS TIME!!

During the late summer and autumn I made up my mind that I was going to keep walking outside regularly- even during the winter months. And guess what y’all! I DID IT!!! Yes, even when there was snow on the ground, and also during the rain. Click here to find out “How to Make Good use of a Snow Day for your health!” (I have snow boots, gloves, hoodies, layers of clothes, rain boots, rain poncho- so there was really no excuse not to do it.) YAAY! I felt so good when the weather turned warmer and I realized that I had walked through the winter! I made a plan. I prepared (mentally and physically). I implemented (one day at a time).

You can use the same method with your weight loss goals (even if you have tried before and fallen short). Control of self is one of the greatest assets we can develop. My encouragement to you is to understand that you can choose to be in control of yourself (each moment, each day). You may not get it just right all the time and we all make mistakes sometimes. However, you can choose to continue to keep moving forward to accomplish your goals. Listed below are 5 actions that can help you stay or get back on track:

1) Make up your mind that YOU are in CONTROL.
2) Make a PLAN. (Don’t hesitate to get help with this.)
3) Make the necessary PREPARATIONS to work the plan.
4) IMPLEMENT the plan (one step at a time)
5) CELEBRATE THE SUCCESSES. (big and small)

Let’s enjoy this Springtime Renewal season! Please leave me a comment and share with me how things are going!

How To Make Good Use Of A Snow Day For Your Health!

fresh air, outdoors, snow, walking, wellness, , , ,

We finally got a good SNOWFALL down south and we are making good use of it! What are we doing? Some of us are catching up on mid-morning naps. A few of my friends decided to curl up in their Snuggies and read a good book. Others decided it is a perfect day for a pot of chili! Several are probably binging on Netflix.

Cold weather usually derails my outdoors walking routine but I decided NOT THIS TIME! Yep! I was so excited about seeing the snow that I was determined to get out there and GET MY WALK ON! So, not only did I get a little walking in, I was able to get some much needed fresh air also. (And my hubby was gracious enough to walk with me)

Terrence - Snow 2016
Terrence – Snow 2016

The first “O” in CROWN TO SOLE Wellness stands for Outdoors air. I want to encourage you to get outdoors everyday and get some fresh air. Don’t let the cold weather and snow discourage you. Even if you don’t stay out very long (be sensible), just bundle up appropriately and take in some good refreshing breaths. It will help to purify your blood and improve your circulation. Your body will thank you! Hmmmm…..I have a plastic sled in the garage. I wonder if I can convince Terrence or my boys to go sledding down the hill with me!

Please leave a reply and let me know how you spend a good snow day!

HOW TO DO THE BASIC PLANK EXERCISE! (VIDEO)

A few months ago I wrote an article describing how to do the basic plank exercise titled; “How to tone your body without moving a muscle!” The Plank is a technique which can be added to your workout routine to help strengthen and tone your core muscles in addition to other muscles. This is especially useful when someone is making lifestyle changes to lose weight and don’t want to end up with a “flabby” physique.

The coordinator of the Healthy Lifestyle and Wellness group where I work saw my blog article and invited me to be the featured speaker for the group one week and demonstrate how to do the plank. My demonstration was recorded so I decided to share it with you. (Please check out the video below). If you haven’t already done so, you may want to consider adding it to your workout routine. Feel free to comment and let me know how it’s working out for you. (Start slowly then continue to build your endurance)

Five Tips to Maintain Balance when you feel like you have to be Superwoman!

balance, healthy lifestyle, wellness

One of my Facebook friends recently posted a status update in which she asked the question; “Ever had one of those days where you had so much to do that you did NOTHING?” Boy, could I relate to THAT! I know I’m not the only one.

It seems that the people who are actively involved in “stuff” (and are good at what they do) end up with more and more “stuff” on their list of responsibilities and things to do. (And I’m learning that a lot of times people will just sit back and watch you do it while they chill.) Juggling responsibilities of being wife, mommy, daughter, sister, friend, employee and/or entrepreneur, church member, board member, community activist,…you get the idea… can oftentimes become overwhelming and exhausting. Sometimes I feel like just screaming, “BUT WHAT ABOUT ME!!!”

There are so many things I WANT to do but I can’t seem to get to them because there are so many things I feel I HAVE to do. I’m not really sure what would happen if I didn’t do some of these “HAVE TO DO” things but I think we often put too much unnecessary pressure on ourselves to do “stuff”. Consequently, we can end up being counterproductive and resenting some of these activities we feel driven to do because we haven’t taken the time to take care of ourselves. Can somebody say “burnout“?

I want to share 5 tips to help you maintain balance. I’m learning to incorporate these strategies into my lifestyle so that I can achieve my goal of CROWN TO SOLE Wellness.

1) Realize that you are NOT Superwoman and it’s okay to let some stuff go sometimes. (My laundry has yet to be put away BUT the clothes are clean, so I’m good….I’ll get to it later…Or maybe I really need to get rid of some of these clothes anyway.)

2) Simplify things-Tackle some tasks bit by bit or small chunks at a time.

3) Make a schedule and prioritize what’s really important for the day or the week.(You may not get to everything on the schedule but it will help you to see where you are trying to go and make necessary adjustments.) Include relaxation and play time!

4) Take some time to meditate and pray before starting your day. Matthew 6:33 says “But seek ye first the kingdom of God, and His righteousness and all these things shall be added unto you.”

5) Get help when you need it! You really DON’T have to do it all by yourself. Learn to accept that some things may not always get done the way you want it but that’s okay too! (for some things)

Bonus Tip: Say NO when you have to and RELEASE THE GUILT! I’m just saying! I just recently relinquished the duties from a position that I held for a couple of years when I realized that my new assistant was doing a great job and I started feeling like I was holding her back. I was so relieved when we had the conversation that allowed me the peace of mind to step down gracefully and recommend her for the position! Hallelujah! While I appreciated the opportunity to serve, I realized it was time to pass the torch so the organization could grow to new heights. My not having that responsibility any longer is allowing me the freedom to pursue some other passions.

If you are feeling overwhelmed and your Superwoman Cape is feeling a little too tight….Girl, take that thing OFF so you can breathe and enjoy life. Strive to maintain self-Control and balance so that you can serve your loved ones and the purpose that God has for you to the fullest!
(The image featured above is of my husband and me on a much needed vacation. I’m already looking forward to the next one!)

Please feel free to comment and share some tips that you have found for successfully achieving balance in your life! Also, if you have not yet downloaded a copy of my free CROWN TO SOLE Wellness Action Guide please get yours today!

11 Steps to a Healthier YOU starts TODAY!!

health, healthy lifestyle, holistic, weight management, wellness, ,

I recently spoke at a Women’s Empowerment Conference and afterwards had conversations with some of the attendees. One conversation in particular had a profound effect on me. The lady shared with me some  of her struggles through the years with being overweight. She has subsequently developed several common chronic lifestyle related diseases. She stated she is tired of taking so many medications but just can’t seem to make the necessary changes to lose weight so that she can get healthier.

What really tugged at my heartstrings was when she said that she had just about given up hope of getting better. (Just the fact that she was sharing this with me let me know that not all hope was gone-she was reaching out for help!) My heart immediately reached back out to her to encourage her and let her know that there IS hope! I told her that if she was ready to make changes, then she would need a trustworthy plan that’s easy to follow.  She also needed someone to help keep her uplifted, motivated, and accountable. She needed someone to help keep her on track!

Well, she was ready and we got started with her plan the very next day! She emailed me a week later to let me know that with just a few lifestyle changes she has already lost 10 pounds (No I am not starving her, nor did I recommend any weight loss pills!). And we are just getting started! I’m looking forward to seeing her transformation over the next several weeks as she learns to adopt more healthful lifestyle behaviors.

You may be able to identify with the lady’s story.  You’re not alone!  If you have been struggling with making healthy lifestyle changes take courage. I have good news that may help and I’m SO EXCITED to share it with you! What is it? Honey, I’m GLAD you asked! My new eBook, CROWN TO SOLE Wellness Action Guide, is completed and I want you to have it. I think you’re going to love it!

My easy to read Action Guide will walk you through 11 steps and share some simple suggestions to help you get started with developing healthy lifestyle behaviors. (It has some cool graphics too!)

This has been a labor of love because I want to help you achieve wellness from the CROWN of your head TO the SOLE of your foot (and that includes mind, body and soul). And guess what else y’all?! (yep, I’m a southern girl) Right now I’m offering the guide to you ABSOLUTELY FREE!!! That’s right- FREE!!!

So, go ahead and click the box below to download your CROWN TO SOLE Wellness Action Guide. Do it TODAY! (and please tell your friends to get theirs also so you can get healthy together!) Also, leave a comment to let me know what actions you find most beneficial.

If you need to take it a step further go ahead and contact me so we can determine your next best step.  I look forward to hearing from you and sharing in your success!

What I learned about TRULY living from my sisterfriend who was dying.

breast cancer, health, holistic, love, wellness, ,

The year was 1991 and the event was my husband’s high school 10 year class reunion. My husband introduced me to one of his classmates with whom he used to hang out “back in the day”. Her name – Jacqueline Fleming, (this was prior to her marriage) a.k.a “Jackie”.

Jackie and I connected immediately. When I changed jobs about a year after the reunion my husband and I ended up moving to the same town where Jackie was living and working as a professor at the local university as Dr. Fleming .

She loved music and during those times when she wasn’t going out on dates she would come over to our house where we’d sit around the piano and sing. My girl had no problems giving orders and often she would pick the songs and tell us what to sing. Sometimes she would make my husband get off the piano so she could play, sing, and just be a “star”. Jackie knew I didn’t like to cook so she would sometimes cook and share her meal with us. (Yep! A true friend!)

One of my favorite memories is of when I was pregnant with my first child.  Someone had given me several bags of clothes and items for the baby.  I had put off going through the bags (I’m still working on that procrastination thing) so they were just sitting on the floor in the baby’s room.  Because Jackie was a person who had to have things in order it was probably driving her crazy to see those bags just sitting there.  So, while I and my big belly sat in the rocking chair, she proceeded to take each item out one by one to be put away.  She was just as excited as I was at the treasures we found in those bags.

Through the years we shared many good times and developed a true sisterhood relationship.  My husband and I were there for Jackie’s wedding when she became Mrs.(Dr.) Jacqueline Hampton. Our children became friends who liked to hang out at each other’s homes. I was “Aunt Karla” to her son and she was “Aunt Jackie” to my sons.

Fast forward a few years from the time when we were sorting through bags of baby items to the day that Jackie shared with me that she felt like something was wrong in her body.  She was an advocate for community health education and awareness so she was very conscientious about her own health.  She went to her doctors and was diagnosed with breast cancer.  They treated her with surgery, chemotherapy, and radiation. Several months later we rejoiced and praised God when she was declared cancer-free.  It was such a blessing to celebrate her 40th birthday with a big party about a year after her diagnosis.

All seemed to be going well for several years. Jackie was excelling in her career which included several high profile positions such as Meharry Medical College’s  Director of Community Outreach for the Center for AIDS Health Disparities Research, and also HIV prevention capacity building assistance coordinator for Metropolitan Interdenominational Church Technical Assistance; a National Centers for Disease Control and Prevention, HIV Prevention Capacity Building Provider.  She loved what she did and she was good at it.  Jackie was a tenacious force in her field and determined to make a positive difference in the community.

Although the breast cancer was in remission, my sisterfriend was one of those who subsequently developed a rare second type of  cancer which was thought to be related to the radiation treatment which she had received years earlier for the breast cancer.

Jackie met the challenges of fighting this disease with full force and with the same tenacity with which she did everything else.  While I learned many things through the years because of my relationship with her, the last year or two of her life and how she approached it taught me so much more about TRULY living.

While I imagine there was some fear I never saw Jackie “shrink back” or try to ignore what was going on with her body.  She was determined to do whatever she could to live so she could raise her son and be there for her family.  Jackie continued to be the “boss” on her job.  She remained faithful to serving her community. She was a beautiful woman inside and out and made sure she was “put-together” when she went out (even as she became more ill) . Even in the midst of pain, weakness, and medication-induced “brain fog”, Jackie maintained her quick wit and sense of humor. (And she still would give orders!)

One time I visited her in the hospital and in walks her hair stylist (who has a very busy salon). He had come to shampoo her hair and make sure her “do” was right.  I’m smiling now just thinking about that.  Even when it was difficult for her to get around, she managed to make it to her son’s ball games.  She traveled out of town to witness her husband’s military promotion.  Jackie still managed to go to church even though she was in pain.  Sometimes I would go visit her to do what I could to make her comfortable and she would try to make sure the house was in order. (I’m thinking- “GIRL,  You only have THREE dishes in the sink- you should see what MY house looks like and I’m not sick!”).  I chuckle thinking about the time I was doing some natural treatments for her and she proceeds to tell me- “Now, these are my  new good pajamas- I don’t want them messed up!” and “Don’t get that stuff on my couch – I’ll be smelling garlic and onions all day!” When my son graduated from high school she made sure to give him a gift even though she wasn’t able to come to the graduation. Jackie insisted on trying to pay me for doing stuff for her.  That’s just how she was.

A few days before Jackie passed I was visiting her and wasn’t sure if she knew whether I was there or not.  As she lay in the bed with her eyes closed I thought she was sleeping. I started singing a hymn that I knew she liked. When I finished I was surprised to hear her whisper, “Thank you.” A little while later her sister came back in the room and was preparing to put some moisturizer on Jackie’s lips. Jackie was very weak but her independent spirit was still there. Instead of letting her sister put the moisturizer on her lips, Jackie held her finger out as if to say, “I’ll do it MYSELF!” (So, of course her sister let her do it!)

Several days after my last visit with Jackie, she passed away at home surrounded by her family.  This month of October, 2015 will mark four years since we lost Jackie and I think of her often.  Yes, the tears still come and sometimes I’ll chuckle thinking of something Jackie did or said.  Although I hate the fact that she is not here I learned some things from her about truly living even in the midst of challenges and adversity.  Jackie was PRESENT until the very end.  She was an active participant in life even when she was ill, weak, and had to learn to do things differently.  Jackie continued to trust and love God.  She loved herself and continued to do what she could for herself. Finally, she continued to love and serve others. Jackie’s was a life well lived and because she gave of herself her legacy lives on and our society is better because she was here!

What I want to share with you about truly living that I learned from my sisterfriend Jackie is this: Be PRESENT and make the most of the moments that you have; Love God and trust Him no matter what; Love yourself and be good to yourself; Love others and don’t be afraid to show it!  Live, Laugh, and Love! 

(Featured image is of my sisterfriend, Dr. Jacqueline Fleming-Hampton)

 

How to start a GREAT workout routine WITH LITTLE TO NO MONEY!

exercise, health, walking, wellness, , ,

I admire people who run in marathons, especially when it’s for a good fundraising or awareness campaign.  Two of my childhood girlfriends completed a half-marathon a few months ago and I was so impressed that I told them to include me the next time.  However, the more I think about it, at this point in my life, I really have no desire to run a marathon or half-marathon.  I get tired just THINKING about running or walking for THAT long at one time. (Perhaps I will just tag along and be in the crowd to cheer my friends the next time they run.)

In addition to having friends who run in marathons I also have friends who own memberships in gyms where they regularly work out.  When they talk about going to the gym I sometimes find myself thinking; “Oooh, that would be cool to join a gym!”  Then reality hits me as that voice inside of me says; “Girl, you KNOW you  don’t have money right now for that!  When you DID have a gym membership years ago you very seldom went to work out.”  Consequently, I have also shelved THAT idea.

Because having good health is important to me and I want to enjoy achieving wellness, I was determined to find a good fitness routine that works for me AND my budget.  Yes, I have found something that’s working for me which is CHEAP and EASY!  It just might work for you.  What is it? I’m glad you asked!  I WALK!.  Brisk, regular walking is currently the core of my aerobic workout.

The Physical Guidelines for Americans recommends that adults participate in 75 minutes per week of vigorous-intensity aerobic (cardio) activity or 150 minutes per week of moderate- intensity aerobic activity.  Muscle strengthening is also recommended but we’ll cover that at a different time. (Or you may check out my previous post on “How to tone your body without moving a muscle”.)  Vigorous aerobic activities include sports such as jogging, running, tennis, handball, Zumba, and others.  Activities such as swimming and walking are considered of moderate intensity.

Now, swimming might be fun but requires a whole lot more effort for me than walking. Just the thought of having to deal with  “doing my hair” after swimming is enough for me to veto that as a regular activity. (Plus I don’t have ready access to a swimming pool.) However, walking is something I can easily do.

Generally, I try to get outside early in the morning and walk for about 20-30 minutes before I get ready for work.  Some days I walk in the evenings after after returning from my job. Every now and then I’m able to take a walk around the parking lot at work.  My husband and I often enjoy walking together which provides great motivation but I’m also blessed when I walk alone.  The key for me has been to MAKE THE DECISION to walk on a regular basis and then just get started.

Walking outside  in my neighborhood is my preferred method; however, I do own a treadmill that has moved with us from house to house over the years.  It was seldom used until about a year ago when we started to use it more often.  My challenge with walking outside is that when the weather turns cold I don’t like to get out there and walk.  Also, when it’s raining I tend to stay inside.  Walking on the treadmill in the house is not as enjoyable for me as walking outdoors and  I tend to spend less time per session on the treadmill.  However,  it is a viable alternative.

There are several reasons why I recommend walking as part of a fitness plan.  On page 130 of the book, HEALTHFUL LIVING, E. White writes; “There is no exercise that will prove as beneficial to every part of the body as walking.” Hans Diehl, DrHSc, MPH and Aileen Ludington, MD, in their book, HEALTH POWER, state;  “Walking is the ideal exercise.  It’s inexpensive. It’s safe. Nearly everyone can do it.  And it’s fun.  You can select your own speed, and you can stop when you want.  As your fitness improves, you can gradually add speed and time.” (page 187).

If you are having trouble getting started or sticking with a fitness routine I want to share with you a plan I found in the HEALTH POWER book by Diehl & Ludington.  It’s called:  The 10-Step Exercise Program – Commit yourself to the first 10 steps of a daily walk.  Get out every day and take those steps.  If you wish to go back home after the first 10 steps you may do so.  However, most people end up doing more.  It’s usually getting started with those first few steps that are the most difficult.  Committing to the 10-Step program helps to get you in the habit of exercising even if you can’t do the full 20-30 minutes.  Another recommendation that may be helpful is to break your walk up into 10 minute sessions to be done at different times of the day if your current schedule does not permit a full 30 minute session.  Start slowly and work your way up as your body becomes better conditioned so that you can avoid injuries or harm to your body.

Some people may find it easier to walk with a group or a walking partner.  Others may choose to walk laps at a local shopping mall.  Many parks have nice walking trails and a lot of cities now have “greenways” designed for walking exercises.  For the past several years during the spring I have participated in a 5 day-early morning group walk in Huntsville, AL called, “WALK IT OUT WITH PAULA”, coordinated by Paula and Curtis Eakins.  The camaraderie we share during our walk is very inspiring and motivates me to continue walking when I get back home.  This year we were blessed to have several ladies in our group who were in their eighties! My husband and I had to really walk to keep up with them! The picture featured above shows our walking group with our leaders kneeling down on the front row. (I’m standing on the far right end on the second row).

Hopefully, you will find walking to be a pleasurable exercise for your  aerobic work out routine.  In the book of John, chapter 5 and verse 8 of the Holy Bible, Jesus tells the lame man to “Rise, take up thy bed, and walk.”  You may not need to TAKE UP  your bed and walk; however, I want to encourage you to ‘Rise, MAKE UP your bed and WALK’! You just might like it! Click the link to see video of the senior ladies in our walking group.

How to tone your body WITHOUT moving a muscle!!!

health, wellness

This past summer I attended a five day wellness course titled, ” The 7 Powerful HEALERS”, which was conducted by husband and wife team, Curtis Eakins, N.D. and Paula Eakins, M.S.  One of the components discussed was EXERCISE.

The first day of  class Curtis told us that during the week he would share how we could condition our core; tone the legs and thighs; strengthen our arms and shoulders; and shrink and tighten our abs; all WITHOUT MOVING A MUSCLE!  He had us hooked!  Of course we kept coming so we wouldn’t miss out on learning how to do all of this toning without moving a muscle.

Friday came and he shared with us an exercise that looks deceptively simple but in reality takes some practice to build up the endurance and strength to maintain.  This “simple-looking” exercise is called the “PLANK”.

Generally little to no movement is involved in planking; yet, it can greatly benefit your fitness routine.  No equipment is required and very little space is needed. You don’t even need a lot of time.  Just a few minutes a day can be effective.

You may be wondering; “If I’m not moving my muscles and not using any equipment, how will I get toned?”  The answer:  Planks work by using the weight of your body coupled with gravity.  The plank is a great way to condition your core but also tones your hamstrings and glutes.  In fact, planks, with variations, work the chest, abs, lower back, bottom, thighs, hamstrings, calves, and shins.  Other benefits of doing planks include reduction of back pain, increased flexibility, elevation of mood, and improved posture and balance.  There are variations of the plank which engage different sets of muscles.  In this article I want to introduce you to the Basic Plank.

Steps to Perform the Basic Plank (from the American Council on Exercise)

  • “Hold your elbows directly under your shoulders and place your wrists in line with your elbows.

  • Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).

  • In this position, brace your abdominals-contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.

  • Hold a plank at least 20-30 seconds. (When using correct form, it is not necessary to hold it for longer than this amount of time.)  Rest for approximately one minute and repeat three to five more times.

  •  Start doing the plank using your elbows and toes (feel free to drop to your knees if necessary) and progress up to a high plank when you feel you have developed the necessary strength.”

Prior to attending “The 7 Powerful HEALERS” course I had already started an exercise routine and had recently added planks but didn’t really know the many benefits. I was doing a 1- 2 minute plank before taking the class. Post class I was ready to take it up a notch.  I just recently reached the 5 minute mark. I’ve only done that once though.  (There are various plank challenges and as I previously shared in the information from the American Council on Exercise, 30 seconds at a time with a short rest and several repetitions seem to be sufficient if done correctly.)

What really movitated our class was that instead of Curtis demonstrating how to do the plank he asked his MOTHER, who is well into her eighties, to demonstrate it for us.  Yes, she held the position for a full minute.  We were impressed and left with few excuses for not planking!

My encouragement to you is to go ahead and add planks to your exercise routine if you haven’t already.  Start slowly, by following the schedule outlined above.  You may also want to try another challenge and start by holding the position for 30 seconds the first day and add five additional seconds each day over the next thirty days.  Eventually work up to five minutes. Later on, let’s add some variations to the basic plank.  (I haven’t graduated to the plank variations yet, but I’m headed there soon!)  Gotta get this body toned! HAPPY PLANKING!

(The picture above shows me doing my basic plank.)