Kara Trochta Coaching

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Wellness & Life Coach for Moms
🧍🏻‍♀️I help you navigate life when kids go to school
👏🏻Get clear on what’s next for you
🤸🏻‍♀️Balance have to-dos & want to-dos
✝️Faith filled approach to help you live God's purpose

✨ Have you ever felt like a failure because dieting hasn’t worked for you? I know that feeling all too well—I carried th...
08/29/2024

✨ Have you ever felt like a failure because dieting hasn’t worked for you? I know that feeling all too well—I carried that burden for years. But here's the truth: Jesus Christ came so that you might have life and have it abundantly. 🌿

It’s time to break free from the bo***ge of diet culture and step into the freedom that Christ offers.

Join me on Thursday, September 5, at 11:00 a.m. Central Time for a free webinar, "Getting Started with Christ-Centered Intuitive Eating."

In this session, we’ll explore five practical steps to begin healing your relationship with food and your body, all through the lens of faith.

Ready to take the first step towards freedom? Sign up now at www.karatrochta.com/webinar and let’s walk this journey together. 🙌

You can't undo years of body image issues with one sentence, but it can change your day.If you've been struggling with n...
02/01/2022

You can't undo years of body image issues with one sentence, but it can change your day.

If you've been struggling with negative body image for any time at all, you know that once those negative thoughts creep in it can easily end up in a downward spiral and you're left to claw your way back to some sense of being okay.

I now these struggles first hand. My day could easily be thrown off by something as simple as putting my pants on only to find they fit a little tighter. It seemed like the end of the world at the time because everything in life was dependent on "getting my body back" after having kids---my happiness, my worthy, how good of a mom I was.

Maybe this is something that happens to you, too?

Healing body image issues is a journey that requires time and patience, but by making small changes daily, you can start to move forward.

At the beginning of my healing journey, when I would find myself in these downward spirals, I started to pause and replace that negative thought I was having with a fact. A fact about my body, a fact about my life.

The best part is these facts are often accompanied by a feeling or memory--like holding your babies for the first time--and when you can hold onto those happy feelings it helps you move past that negative thought and start to build appreciation for body, which is a key first step in the healing process.

I know reframing your negative thoughts can be difficult so reach out to me and let's work on it together.

Lets be real- Weekends are hard for me to keep my family on a schedule. Food is usually not my main focus on the weekend...
10/29/2021

Lets be real- Weekends are hard for me to keep my family on a schedule.

Food is usually not my main focus on the weekends. It our time for family time & relaxation. A great way to provide your family with nutritious meals while still enjoying family time is to make it fun & a family activity.

Here are a few ideas for a whole family involved family meal:

1. Make a charcuterie board together
2. Create a pasta salad with everyones favorites 3.Pizza night- everyone can make their favorite pizzas

Click the link in the bio for more meal planning tips!


Just knowing what the plan is for the week can be a game changer! Pick a day of the week & write out what is for dinner ...
10/27/2021

Just knowing what the plan is for the week can be a game changer!

Pick a day of the week & write out what is for dinner each night. Make it an easy meal if it's a busy day. Pre planning your meals makes it easy to make your grocery list as well.

The best part of your list is that it is not written in stone! If you need to change it up during the week-

THAT IS OKAY! It is just a plan so you aren't lost without any idea during the week.

Click the link in the bio to get some helpful tips about meal planning!

⭐You deserve some YOU TIME! ⭐Mom life is hard. Here are 4 ideas for the self care that you deserve!1️⃣ Grab a book, some...
10/25/2021

⭐You deserve some YOU TIME! ⭐

Mom life is hard.

Here are 4 ideas for the self care that you deserve!

1️⃣ Grab a book, some candles & take a relaxing bath without any distractions!

2️⃣Go for a walk by yourself. Get outside & enjoy nature and the peace and quiet that comes with it for 30 minutes!

3️⃣Get outside & sit in the sun. Vitamin D is good for your health & your mental wellbeing. Soak in the sun for 10-15 minutes a day for a mindful refresh!

4️⃣Outsource a task. Hire a maid for a day, send the laundry off, or have someone run those errands for you so you can cross that task off your list. It's okay to ask for help & it's okay to need time for yourself!

✨What is 1 thing you are going to do for yourself today?✨
Comment below!!

⭐Get the family involved in meals!⭐Your kids watch your every move & most of the time, would LOVE to be included in "gro...
10/21/2021

⭐Get the family involved in meals!⭐

Your kids watch your every move & most of the time, would LOVE to be included in "grown up" tasks.

Getting your children involved in dinners can help encourage them to eat the nutritious foods you provide! Check out this easy tomato soup that we made together!

Check out this recipe link in the comments!

Side note- Yes, I let my children use a knife (supervised). This gives them the ability to learn their skills and teaches them lessons about safety & sensory at a younger age.

M i n d f u l M o n d a y 🌿>>> Let's be honest with ourselves...This is a safe space. Think about what your eating habi...
10/11/2021

M i n d f u l M o n d a y 🌿

>>> Let's be honest with ourselves...

This is a safe space.
Think about what your eating habits are.
Are you constantly counting calories?
Are you talking about how much sugar is in your food or cutting out food groups completely?
Or maybe you're obsessing over they way your body compares to someone elses? Our children watch our every move.

As parents, it is important to teach our children that our body is a strong, powerful body that needs nutrition to be strong. When we focus too much on our weight, or counting calories, etc, in front of our children, we are showing them that foods are inherently good or bad which then refelcts on our character as a person.

Think about a time when you have felt guilt or shame about eating a certain food you labeled "bad" or saying you were so "bad" for eating that.

✨In order to raise a healthy and intuitive eater, we need to not only teach them about the nutrition that our body needs to grow & be strong, but that we are a good person no matter what we eat or the appearance of our body.✨

Have you joined my group yet? Click the link to grab your spot!


✨3 Tips For Healthy Eating for the Whole Family!!✨1️⃣ Teach your kids that their body is a powerful tool that will tell ...
10/08/2021

✨3 Tips For Healthy Eating for the Whole Family!!✨

1️⃣ Teach your kids that their body is a powerful tool that will tell them exactly what it needs. Instead of fighting for your children to finish their plate, teach them to understand and listen to their body about what their body needs and they should eat when they are hungry. Our responsibility as a parent is to provide the food to our children. The job of our children is to eat as little or as much as they need.

2️⃣ Food should not be good vs. bad.
Give your family the chicken nuggets! Embracing the intuitive eating lifestyle will help you get the best balance of nutrition and fun! If you put rules on food- this can create an emotional attachment to food that creates binge eating.

3️⃣ Acknowledging that your children have a food preference will allow you to help them to trust and respect their own body. Giving your child options will give them the opportunity to open their minds to all foods instead of restricting them.

Want more tips? Join my group today & change your life for the better!

Happy National Coffee day!One of my favorite t-shirts I’ve seen recently says This Girl Runs on Coffee and Jesus.And boy...
09/29/2021

Happy National Coffee day!

One of my favorite t-shirts I’ve seen recently says This Girl Runs on Coffee and Jesus.

And boy are both of those things great to have in the arsenal of motherhood, but maybe we need a little more Jesus and a little less coffee in our lives.

While there are literally no cons to having more Jesus in your life, there are some of the pros and cons to drinking coffee.

But just like most things these days, there is so much confusing information about what to eat. ��I’ve found that one of the best measures for choosing what and how to eat, is learning to listen to your body and checking in to see how a food or drink makes you feel. ��The better something makes you feel, the more likely you are going to want to eat it, just like if drinking too much coffee upsets your GI system, maybe you reduce the amount of coffee your drinking without having to sacrifice the pleasure that cup of Joe brings to your day.��So take a few minutes and evaluate how much coffee you’re drinking and why. Are you sacrificing sleep? Are you trying to trick your body out of thinking it’s hungry in hopes of shedding extra weight?��Only you know what is best for you and your body, so take time to learn and listen to what it’s telling you. ��Join my Eat Well, Be Well, Live Well group for more helpful tips on nutrition, body image, and mindset. Link in bio!

Only question left is how do you like your coffee? Share in the comments!ďż˝.ďż˝.

Child: “Mom, what’s for dinner?” Mom: “Sweetie, I don’t know.”Be honest, how many times does the replay in your househol...
09/15/2021

Child: “Mom, what’s for dinner?”

Mom: “Sweetie, I don’t know.”

Be honest, how many times does the replay in your household?

With school back in full swing and the weight of our overly scheduled lives resting on our shoulders, trying to plan, shop for and cook tasty and nutritious meals can be overwhelming.

Now add the pressures of weight loss, dieting and meal plans that require you to cook multiple different meals and you’ve got the perfect recipe for stress with a side of guilt.

You need a meal planning that strategy that’s simple, consistent and fits with your busy life, your cooking skills and food preferences.

The solution? Meal Planning Made Simple is a framework that I’ve used for several years that has eliminated the stress and guess work out of what to cook and now I want to share it with you!

Join me for the Meal Planning Made Simple workshop October 4 to learn how I plan a month’s worth of meals in 30 minutes.

Link in comments to register!

Truth: Your body will respond to what you mind tells it.You will never see positive physical health if you don’t focus o...
07/06/2021

Truth: Your body will respond to what you mind tells it.

You will never see positive physical health if you don’t focus on mental and emotional health.

Your thoughts create your beliefs which impact the feelings you have about a situation. These together are what influence the type of action you take which become your habits and behavior that produce the results you are getting. ��And these results act as feedback in the form of thoughts that keep you in the same loop.��Thoughts→Beliefs→Feelings→Actions→Habits/Behavior→Results

Want new results? It starts with the mind. ��That’s what makes working with me and my method different from other nutrition and wellness programs. When we work together we not only take action to help you eat healthier, but we work on the mindset to change your beliefs about food, health and yourself, i.e. different results than what you’re getting now.

Book a Life Beyond Dieting breakthrough session to learn more. Link in bio to reserve your session!

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San Antonio, TX
78257

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