Category Archives: healthy lifestyle

Joy On The Journey! I CHOOSE JOY! What do you choose?

health, healthy lifestyle, holistic, joy, lifestyle transformation, wellness, , ,

For the year 2018 I decided to choose a personal theme word to remind myself of what I want to experience as I pursue my dreams, goals, purpose, and life of holistic wellness. JOY is my theme word for this year. While I know that life can and will present daily challenges, I realize that I am in CONTROL of how I CHOOSE to respond to whatever I may face.

I am CHOOSING to daily experience joy. Yeah, I know… Some things are easier said than done. That’s why I am making it a practice to start my day with prayer, meditation, and reflections of gratitude. (Gotta get my mind right before I start the hustle and bustle of the day.) I set the atmosphere by lighting my scented candle, listening to soothing, meditative music and then I feed my soul with scriptures and inspirational/uplifting readings. Journaling my gratitude has also become a part of my practice. Oh, yeah- I also found a couple of “Joy-themed” songs to end my morning routine.

A few days ago I was so excited to receive an email from “Faith Gateway” with the title; “2018 is your year to live with Joy.” HA! YES! Who told them? This was one email I was looking forward to reading. I had set the intention for JOY and so I chose to recognize this email as a sign from God to affirm me and help me on my “Joy Journey”. The author of the email, Candace Payne, stated: “Trust that God already knows what you need.”

I agree with Candace’s statement and I’m encouraging you to “Trust that God already knows what you need.” Jeremiah 29:11 states; “For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future.”

If you set the intention and step out in faith to realize your dreams and goals, God will open doors and opportunities for you to take “inspired action” (I borrowed that term from my mentor-Rosetta Thurman). James 1:2 tells us that even when you face trials and obstacles you should “count it all joy…knowing that the testing of your faith produces patience. But let patience have its perfect work, that you may be perfect and complete, lacking nothing.”

My desire and goal is to share from a heart of love and joy as I fulfill my mission of encouraging, empowering, and equipping individuals to take control of their health and create lives of joy, abundance, and holistic wellness. If you are ready to move forward with your lifestyle transformation to reclaim your health and need support, accountability, and trustworthy resources, I invite you to CLICK HERE to learn more about what I offer and schedule a FREE 30 minute discovery call so we can determine if my services are right for you. I’m looking forward to hearing from you! In the meantime, leave a comment and let me know if you have a personal theme word for 2018.

P.S. If you haven’t already received my gift to you go ahead and enter your information below so you can receive a copy of the FREE CROWN TO SOLE Wellness Action Guide and discover simple, practical strategies to help you start your lifestyle transformation! It is my love offering to you!

“START NOW! IMPROVE LATER!”

health, healthy lifestyle, holistic, lifestyle transformation, personal wellness coaching, wellness, , ,

I like to eat but I have never really liked to cook. When I was growing up I remember my dad enjoying the art of cooking. (His food was delicious but he would leave the kitchen a MESS and yes – one of us children would have to clean the kitchen – LOL!) Anyway, he thought I needed to learn how to cook so he would call me into the kitchen when he was preparing food so he could give me “cooking lessons”. He would be “into his zone” and I really wasn’t very interested. For me, cooking just took up too much time prepping and then you would have to watch the food so it wouldn’t burn, or stir something so it wouldn’t stick, etc. So, while he was getting all into the cooking thing, I would eventually slide back out of the kitchen and go into the den to watch TV or to my bedroom to read.

Actually, I did learn a thing or two but cooking just never really became a “thing” for me. Fast forward a few years and I became a wife! Thank God, I married a man who didn’t mind sharing the responsibilities of cooking. As a matter of fact, most of my friends and family know that my husband is the one who does most of the cooking in our home, so they don’t even expect it from me. At work when there is a birthday potluck I’m the one who quickly signs up to bring “chips and salsa”.

Although I don’t like to cook I’m very conscious about what I eat and how food is prepared. Over the years I have told myself and my husband that I was going to start cooking more because I wanted to eat a certain way and eat more whole foods and less commercially processed foods. Man, I have soooooo many cookbooks you would think I was some kind of gourmet chef- Hahaha!

Well, I guess the good Lord decided to help me out so I could make use of some of these cookbooks and give my husband, Terrence, a break from cooking after 31 years of marriage. My birthday was a couple of months ago and one of my gifts from some co-workers was an apron! (Yeah, my family laughed when they saw me model it for them.) Shortly after that a friend and mentor of mine announced that she was hosting an online cooking class. Her recipes are plant-based and that is how I try to eat. So I signed up for Donna Green-Goodman’s “Cooking Up Good Health” cooking class.

The first class session was more of an introduction to the class, some basic nutrition principles, and some healthful tips. A special feature included live interviews with two of the doctors who were featured in the Netflix documentary, “What the Health”. We cooked during the second class (well, actually they cooked and I just watched because I had not gone to the store to get all of the ingredients I needed). For the third session I made sure to have all the ingredients for the dishes (and I prepared the dishes for the second class prior to the third class). I was pumped and ready for the session so I could cook with my class but I was having technical difficulties getting into the link. It was a little frustrating and I almost gave up but then I decided to just go ahead and prepare the recipe, after all I CAN read, I thought. I finally connected with the class. We were preparing a vegan quiche recipe and were encouraged to share pictures of our finished dishes with the group. I was excited about mine until I saw pictures of the others! THEIRS LOOKED BETTER THAN MINE TO ME! LOL! I was almost embarrassed to post my pics but I did it anyway.

(My second quiche looked better than the first one but they both tasted good.)

For the last class we made Hawaiian rolls. I was trying to follow along with the class but then she told us to “sift” the flour. Hahaha–I’m like- shoot I don’t even have a sifter, so I just shook my flour around– I had to laugh at my self. I still don’t know if the yeast did what it was supposed do but I guess it didn’t completely because again, my food didn’t look like my instructor’s or my classmates.

(My rolls were a little on the flat side but my husband and son said they tasted good- they ate them up.)

My class is completed now and I’m doing a LITTLE more cooking than previously. The class was actually fun. I learned to not become discouraged and feel bad about my progress when I remembered that I was comparing my results to my instructor’s and she has been cooking AND teaching cooking classes for many years. She has had a lot of practice working out the kinks and was in a position to help us develop our skills. The more I practice the easier it will become.

It’s the same way with making changes to transform your lifestyle to create good health habits. Sometimes your efforts may seem clumsy and you may feel like you haven’t progressed as far along as the next person. However, the more you practice and stick with it the easier it becomes. Also, it is helpful to have appropriate support and direction along your journey. As my mentor and coach says; “Start now, Improve later!” I encourage you to go ahead and start now making changes for a healthy lifestyle and continue to improve as you move forward. Don’t be afraid to get the assistance and support that you need.

My mission with CROWN TO SOLE Wellness is to encourage, empower, and equip individuals to take control of their health and create lives of joy, abundance, and holistic wellness. If you are struggling with obesity, or a chronic illness like hypertension, diabetes, or arthritis and know that you need dedicated support and guidance through your lifestyle transformation, I’m inviting you to invest in yourself and receive 1-on-1 private mentoring and coaching with me. Please CLICK HERE to schedule a free 30 minute Discovery call to determine if this 12 Week Lifestyle Transformation Personal Coaching/Mentoring Program is just what you need! CLICK HERE NOW!
Also, if you haven’t done so already, be sure to download a FREE copy of the CROWN TO SOLE Wellness Action Guide by entering your name and email address below:

You can create a life of Joy, Abundance, and Holistic Wellness and MAKE IT STICK!

health, healthy lifestyle, holistic, wellness, , ,

Today my husband and I went to an estate sale near where we live just to see if we could find something we could use at a good price. (Actually, I just wanted to see the property because my husband had already stopped by there and came home raving about this beautiful estate only about 1 mile from our home.)

The place was BEAUTIFUL and sat on about 34 acres of land. There were several other houses on the property which other family members had lived in over the years. We were curious about the previous owners and learned that the wife was fairly young- in her 50’s (YES! I’M CLAIMING 50’s AS YOUNG!!) when she passed away a year ago due to complications of cancer. The husband died about a week later from a heart attack. Now, the surviving family is ready to sell the property.

What struck my husband and me was the fact that as beautiful as the property and furnishings are, the owners were not able to take it with them when they died. We felt a little sad thinking about the wife’s passing and then the husband’s death so close behind hers. But what really struck me and caused me to remark to my husband is that we really need to enjoy and make the most of EVERY MOMENT of life. Whether we have much, or whether we have little, let’s resolve to live EACH DAY on purpose and in the purpose that God has for us.

I believe my purpose is to honor God with how I live. My mission is to use what I have learned professionally and personally to be a light to encourage, empower, and equip others to create lives of joy, abundance, and wellness according to the plan of our Creator.

CROWN TO SOLE Wellness was founded with that purpose in mind. I’m so excited to see how God is moving and opening doors for me to serve in this area as I continue to step forward in faith. It is so gratifying for me and such a blessing when someone shares with me how her lab “numbers were in the ‘real’ normal range” instead of the bordline diabetic range as a result of being motivated by some simple healthful strategies I had recommended. I was almost moved to tears of gratefulness to read the testimony of one woman who shared that she found what I shared to be “helpful, insightful, entertaining, and most of all inspiring.” She stated; “at the tender age of 67, I realized that it is never too late to take responsibility for your health, wellness, and well being.” She went on to say “Karla, thank you from the bottom of my heart for sharing, and for caring!” WOW! All I can really say is, All the Glory belongs to GOD! I’m honored to be a vessel chosen to reach those God has for me to reach in a way that honors Him, serves others, and allows me to assist my husband in caring for our family.

While God has blessed me with several vehicles in which to serve with CROWN TO SOLE Wellness I am REALLY EXCITED about the coaching and mentoring program that I started developing several years ago and I will be launching the NEW & IMPROVED version in October, 2017. As I have continued to grow in my walk; my ability to assist you in creating your life of holistic wellness has grown. So BE ON THE LOOKOUT in the next couple of weeks for my formal announcement and the opportunity for you to invest in yourself by joining this Divinely Inspired Transformational Program. In the meantime, if you haven’t already done so PLEASE sign up for your FREE CROWN TO SOLE Wellness Action Guide. This will allow you to be able to be among the 1st ones to have an opportunity to be a part of this lifestyle transformational experience starting in October, 2017. Click HERE to receive your guide.

You are also welcome to join my Free Facebook CROWN TO SOLE Wellness Village by clicking HERE to request permission to join.

P.S. Don’t forget to be on the lookout in the next few days for my big formal announcement!

2017 National Women’s Health & Fitness Day Challenge

action, exercise, health, healthy lifestyle, walking, wellness, , , ,

GET READY!! Wednesday September 27, 2017 is National Women’s Health & Fitness Day!

This is our nation’s largest annual health promotion event for women of all ages. National Women’s Health & Fitness Day is held on the last Wednesday in September. The goal is to raise health awareness for women and to focus on the importance of regular physical activity.

I’m encouraging all of my Crown To Sole Wellness Villagers to post pictures in the free Facebook Crown To Sole Wellness Village on that day of yourselves doing some type of fitness activity! Women-We can do this!! Men-You can encourage the Women in your life and participate with them! Let’s have some fun y’all!

Walk it out with Paula group – 2015

If you haven’t already done so, please request to join the CROWN TO SOLE Wellness Village Facebook group by clicking HERE.

Motivation from My Total Solar Eclipse 2017 Experience!

health, healthy lifestyle, solar eclipse, wellness, , ,

The much anticipated 2017 Total Solar Eclipse is now in the history books (or online archives). It was AWESOME! There has been a lot said and written by those who were able to witness the eclipse live. So many emotions and observations have been expressed surrounding this great event including historical, religious/spiritual, and even commercial aspects.

My motivational observation that I want to share concerning my experience is a little different or maybe I should say a bit more indirect. There had been so much hype and hoopla surrounding the eclipse in my town because we were located in its path to be able to experience “totality”.

For weeks, maybe even months, there was talk about the eclipse and that many people were driving to our town and the nearby surrounding areas from out of town to witness this phenomenon. As it drew closer to the date I heard talk of how the hotels were booked and that there would be a lot of traffic on the roads.

I don’t like to drive in a lot of traffic so I decided that I was not going to drive to the office that day for work. I would just work from home so I wouldn’t have to be out in the traffic. The only problem with my plan was that my husband was going to be out of town on a business trip for the few days prior to the eclipse and he would be flying back home the same day of the eclipse. His plane was to land about an hour and a half before “totality”.

The more I thought about when his plane would be coming back, the more I kept dreading having to drive in the anticipated traffic. I imagined that it would take twice as long as normal to get to and from the airport (if not more). I pictured being stuck on the interstate in gridlock traffic. However, I really was glad that my husband was coming back home because our sons and I really missed him while he was gone. So, I decided to not focus on the anticipated crowded traffic but instead to think about the reward and joy of having my husband back home safely.

When the time came to leave for the airport, I was pleasantly surprised to see that the roads were not crowded and it only took me about twenty minutes to reach the airport. Yeah, I let him drive back home but again, the roads were not crowded and there was a normal steady flow of traffic. All of that worrying for nothing!! We got back home in time to share our one pair of “solar eclipse glasses” and enjoy the experience. Yes! It was AMAZING!

What I learned from this experience and the motivation that I want to share with you is this:

* Sometimes what you are afraid of may not be as bad as you think it will be. (The traffic wasn’t too bad)
* It’s important to remember your why as it relates to your journey. (I was going to get my man)
* It helps to focus on the desired end or outcome even if the process of getting there may involve some unpleasantness (I decided to focus on seeing my man instead of the dreaded traffic)

My encouragement to you as you create your life of joy, abundance, and holistic wellness is for you to not be afraid of changes you have to make; remember why you are going through your process of transformation; and finally, focus on your desired end of a enjoying a life of good health!

Hit reply and share with me some of your lifestyle goals and let me help you get there!

DREAM MESSAGES: 3 Lessons I Learned From My Dream!

faith, healthy lifestyle, transformational speaking, trust in God, wellness,

Sometimes I have dreams that are really crazy and don’t make any sense to me. Other times I have dreams that I forget as soon as I wake up. But every now and then I have dreams that say with me. I’m convinced that God still uses dreams to communicate with His people just like He did with people in the Bible.

Just recently I had such a dream. Some of the details I don’t fully remember but the messages I received are very clear to me. (I’ll get to that a little later.) During my dream I was at a church to witness the baptism of a friend’s child. Shortly after the service I was eating a gummy bear candy (strange for me, I know) which got stuck in my throat. I started to choke. Although I couldn’t feel the candy in my throat I kept trying to cough to clear my throat. However, my cough was weak and I felt like I wasn’t getting enough air in my body. I started to look around for help just in case I needed someone to do the Heimlich maneuver but I couldn’t find anyone. Panic started to set in! “Maybe I will have to just do the Heimlich on myself”, I thought. I couldn’t figure out why my cough was so weak when I couldn’t feel anything in my throat. As my cough got weaker in my dream I woke up and turned over from lying on my stomach to lying on my back. It wasn’t until I woke up and turned over that I realized that the way I was lying down either my hand or the pillow was pressing against my throat and partially blocking my airway. When I woke up I was able to cough forcefully and take some deep breaths. Ya’ll know I immediately started thanking God for my guardian angel who I know was watching over me. I’m so glad that I generally ask for God’s protection while I’m sleep (actually I ask for it at all times)!

You may be asking; “Karla, What in the world does that have to do with God sending you a message?” Honey, I’m glad you asked! The 3 messages I received are:

1) I realize the enemy of my soul (Satan) was ONCE AGAIN trying to take my life and silence my voice because of some decisions I have made. I have set the intention to walk fully in my purpose to use the gifts, talents, and skills that God has given me (including my voice) to encourage, empower, and equip individuals to take control of their health and well-being and create lives of holistic wellness,abundance, and joy according to God’s design.

2) Sometimes I am guilty of silencing my own voice when I let fear and doubt creep in regarding my purpose and God’s plan for my life. I have been trying to “play it safe” by sticking to what is familiar as it relates to my career. I learned that while I trust God to some degree, I’m still trying to be in control of things, so perhaps I’m not trusting God completely the way I want to and the way He desires. (This is painful to admit because I’m always encouraging others to trust God and I mean it when I say it). I’m learning to let God’s perfect love cast out all my fear.

3) If I don’t go ahead and use what God has given me to bless others, myself, and glorify Him in the way He has uniquely designed for me, then He may take the opportunities from me. (Like in the biblical parable of the man with the one talent who buried it – it was subsequently given to the man with five talents whose efforts doubled to ten). I surely don’t want to lose my gifts because of not using them.

The messages struck home with me. A couple of years ago I was inspired to start CROWN TO SOLE Wellness in order to encourage, empower, and equip others to create lifestyles of holistic wellness, abundance, and joy. I have seen God do some great things so far but I know that He has far greater things in store. One of my problems has been my need to see how everything is supposed to turn out. I want to know all the answers before leaping. And of course, I’m thinking about the “economics” of my situation (my family’s finances). However, I am continually reminded of who God is and that I am His daughter. He owns the cattle on a thousand hills (and the hills too) and He has promised to supply all of my needs according to His riches in glory.

For the past two years I have been taking baby steps with this business because I felt the need to help make sure my family “stays afloat financially”. But I knew in my heart that my “day job” as a State Agency Medical Consultant for the State of TN had become my “side hustle” even though that is where I was spending more of my time. CROWN TO SOLE Wellness is where my heart is and where my passion lies. It is the “other baby” God has given to me and I have to trust Him to help me nurture it and let it fly. God told me through a dream (as well as through some other recent experiences) that it is time to LEAP. The “T”, in the center of CROWN TO SOLE stands for “Trust in God”. So, I’m leaping and trusting God to keep me.

I encourage you to trust Him as well for whatever situations you may be facing. Proverbs 3:5,6 states; “Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge Him, and He shall direct thy paths.” Don’t let the enemy steal your joy. Allow God to use what He has given you to bless someone else and fulfill your purpose.

But that’s not all y’all. One of the “O’s” in CROWN TO SOLE stands for “Others”. We are not in this life alone. It’s fulfilling to assist others when we can. It can also be beneficial to enlist the help of others when we are in need. I’m putting it out there and trying to walk my talk by asking for your help.

For the next few months I am focusing on taking the transformational speaking aspects of my business to a higher level so that I can help more people reverse some of their chronic illnesses and create lives of holistic wellness. I have already started scaling down my State Medical Consultant hours so that I can have more room in my schedule for CROWN TO SOLE Wellness.

Here’s what I need from you:
1) Some of you are in positions at your churches, women’s organizations, sororities, health groups, civic organizations, or workplaces and you have need to hire an uplifing speaker to motivate your audience as it relates to their health and well being. Please contact me so we can determine if I may be the one you need to make your event great. Click here to Hire Dr. Karla to Speak

2) You may know someone who needs to hire an uplifing, transformational speaker for their event. Please pass along my information to them so that we can determine how I may assist them.

3) Please keep me, my family and CROWN TO SOLE Wellness in prayer!

I’m LEAPING y’all! Looking forward to hearing from you real soon!
Click here to learn more about hiring Dr. Karla to speak. Connect with me and let me know what some of your dreams are and if God has ever spoken to you through a dream!

FAREWELL 55! Fearlessly and Faithfully Forward for 56!

faith, happy, health, healthy lifestyle, holistic, wellness, , , , ,

IT’S MY BIRTHDAY!! YAAY! #56. Yeah, I said without hesitation or shame! I’m grateful to be alive and on this journey to serve others in a way that aligns with who I am and who God created me to be. I’ve been doing a lot of soul searching and trusting God to help me move forward and not be afraid. (Well, sometimes I do have a little fear but that has not served me well in living out my purpose, so I have decided to exercise FAITH instead.)

MAN! (Or MAANE! as my peeps say in Memphis) I see God moving on my behalf. I’m fully committed to pursuing holistic wellness worthy of the Princess that I am so that I can assist others on their journey in a way that is trustworthy, uplifting, and motivational.

Do I have it altogether? No, but I know that I have come a long way. When I decided to wake up each morning with a praise in my heart and on my lips – just grateful for another day of life – it left little room for the dread and urge to pull the covers over my head that I used to feel upon awakening. The decisions to feed my mind and body with spiritual enrichment, positive inspiration, and wholesome, nutritious food have made a world of difference in my outlook on life. I feel GREAT! And even on the days when I don’t feel my best I’m learning to “Bless the Lord” and trust Him and what He is doing in my life. So, yeah- HAPPY BIRTHDAY TO ME! Thank you Lord for my life!

My reflections today lead me to two bible scriptures that I want to share: Proverbs 17:22 “A merry heart does good, like medicine.” and Proverbs 3:5,6 “Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge Him and He shall direct thy paths.” These verses highlight two components of CROWN TO SOLE Wellness (Optimism and Trust in God). If you haven’t already done so, I encourage you to incorporate these into your life as you move toward an abundant life of holistic wellness. Feel free to leave me a comment of ways that you have found to have a merry heart and what has helped to increase your trust in God. Go ahead and download my free CROWN TO SOLE Wellness Action guide also!

<div class=”AW-Form-364307854″></div>
<script type=”text/javascript”>(function(d, s, id) {
var js, fjs = d.getElementsByTagName(s)[0];
if (d.getElementById(id)) return;
js = d.createElement(s); js.id = id;
js.src = “//forms.aweber.com/form/54/364307854.js”;
fjs.parentNode.insertBefore(js, fjs);
}(document, “script”, “aweber-wjs-qb2vpfu54”));
</script>

Lessons From My MARTA Train Ride!

action, healthy lifestyle, holistic, wellness

Recently I attended the Happy Black Woman Launch Your Business Bootcamp 2016 Live Event in Atlanta, Georgia. In order for me to save money my brother allowed me to stay at his place which is about a ten or fifteen minute drive from the event venue.

The first day of the conference my brother drove me to the event hotel on his way to work and then came back to pick me up at the end of the day. I appreciated this so much because I really don’t like to drive and the traffic in Atlanta was just a little bit stressful for me. However, my brother had to leave town for the rest of the weekend soooooo… I had to figure out the best way for me to travel to the conference and back to his place (remember I’m trying to save money also). My brother suggested that I could just take the train. We don’t have that type of system in place where I live so I was a teeny-bit, (or maybe more than a teeny-bit) afraid of having to negotiate that alone. I thought about driving but I really didn’t want to have to drive from his place into downtown Atlanta (traffic woes) and THEN have to pay for parking. My choices were: 1) stay at his place out of fear- but that made no sense because I came to Atlanta for the conference; 2) Drive and be stuck in traffic and pay $18-$20 dollars to park; or 3) Put my big girl clothes on, face the fear and get on that train for the price of a $6.00 round trip MARTA ticket. I’m so glad I packed my “big girl clothes” because I chose option three!

Negotiating this train ride was a confidence building feat for me. My brother had shown me the train station nearest to his home and where my stop would be closest to the hotel. He told me the approximate price of the ticket and that I could park at the station at no cost, but he wasn’t sure of the schedule other than the trains didn’t run as often on the weekends. Okay, Got it! There were a few details left out but I figured…How hard could it be??

Well, I got to the station early in the morning but there was not much activity and I only saw one man in the parking lot sweeping. I asked the gentleman what I needed to do to catch the train to go downtown. He said, “Just go in there and scan your MARTA card.”
Me: “But I don’t have a card. Where do I get the card?” The man: “Just go down there and park and go over there and buy you a card.” I’m thinking, Oooookaaaay, I’ll do just that but still not really seeing where he was talking about “down there” and “over there”. Anyway, I drove “down there” and parked my car. Then I walked “over there” thinking I would see a ticket counter where I could purchase my ticket and ask instructions at an information desk about what train I needed to board. HA! NO information desk or information specialist in sight! NO “ticket counter” in sight! There was an automated KIOSK to purchase the ticket (but I didn’t even know that’s what I was looking at or how to use it!). Thank God there were two people standing there but neither of them looked like they worked there, nor did they look like they were trying to catch the train. Perhaps they were waiting for someone to pick them up but they were not traveling together. I asked what I needed to do to get a ticket for the train. The man standing there didn’t know but there was a “little old lady” there and the man suggested that maybe the lady could show me how to use the kiosk. I don’t know if you have ever seen an angel before but at least one of them looks like a “little old white lady wearing a headscarf”! This lady so graciously operated the kiosk for me (and politely turned away when it was time for me to enter my PIN for my debit card). She also advised me to make sure I kept my receipt because “sometimes those MARTA cards don’t work right.” I think God sent an Angel in human form just when I needed one!
MARTA TicketMARTA Banner
So, now I have my ticket but I don’t see or hear any trains! Again I had to ask for help. “Where do I catch the train?” I was pointed in the direction of the escalators leading to where the passengers board the trains. As I followed the directions and started walking in the direction to which I was pointed I started seeing a few signs that let me know where I needed to be to board the correct train. Other people started showing up as well to catch the train. The monitors near the train tracks kept us informed of when we could expect the train. I started feeling better now that I had successfully navigated that much of the journey, but I still had yet to be ON THE TRAIN. It was cold that morning as I waited but finally the train came and I was able to take my seat headed toward downtown Atlanta. There were several stops along the way as others got on and off the train. Finally, I reached my designated stop and then walked about a block or so to the conference site. Success! (And the conference was GREAT!) On my return train ride I was less fearful and didn’t have to ask any questions as I made it safely back to my car.
Karla at Train StationMARTA Train station

What I learned and what I want to share with you is this:
1) We all need help at some point in our lives.
2) Don’t be afraid to ask others for help.
3) Don’t let fear keep you from your dreams. My mentor reminds us that sometimes “Fear means Go”!
4) You may not have all the answers right away but as you start taking steps, other steps unfold.
5) Keep moving forward and celebrate the small victories until you reach your goals.

What are your dreams and goals? Don’t be afraid to get help when you need it. Start making steps towards your goals and don’t let fear of not knowing everything right away keep you stuck where you are. Some of you may be overwhelmed because you are struggling with chronic lifestyle related health issues such as obesity, diabetes, hypertension, and arthritis and need help with knowing how to take control of your health holistically. I would be happy to see if I can be of assistance to you. If you haven’t done so already, go ahead and download your FREE copy of my CROWN TO SOLE Wellness Action Guide by entering your information in the form below! Hope to hear from you soon!

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!

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!