Lannah Kayla Coaching (2026)

04/11/2024

Time Optimization = Success

✅Set smaller goals
✅Limit the daily to-do list
✅DND the phone
✅Pomodoro

BONUS TIP
Create your own. There is no perfect time management technique. Once you find the one that works though, you will be GOLDEN ✨

Save these slides to reference and follow for more!

23/10/2020

Heading into year 13

19/10/2020

Victory Monday 🌙🌚

10/10/2020

Your energy is everything 🌙

08/10/2020

Are you frustrated with your health journey?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Girl let me solve this problem for you
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is a simple step that I believe 90% of us do not utilize or think about.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reflection ✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now before you keep scrolling hear me out.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You might feel you are doing everything right in your health but you feel you are not seeing the results. And you have no idea why things aren’t working out, all you know you are frustrated and annoyed.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You might do one of two things. Give up or try harder.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The try harder option will most likely look like harder workouts and more often. It might be more restrictive eating and feeling deprived of a healthy quality life.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The give up option will only deepen your lack of self-esteem. Add fuel to the fire of ‘never being healthy’.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Neither gets you where you want to be. But there is a third option and the only option honestly.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reflection. You don’t know why things aren’t working because you aren’t reflecting and reviewing what is working and what isn’t. You might not even be honest with yourself about what you enjoy because it feels like you ‘should’ be doing it. You are blindly going into your health journey which of course, it will lead to frustration.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Go at it with eyes wide open!

07/10/2020

You’re so frickin rude + selfish with your boundaries!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Said no one ever!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
At least no one who actually understands boundaries would say this. But you might feel this way on your own without the two cents of someone else. It is ingrained in our minds that if you say no, or set boundaries that all you care about is yourself. Like it’s a bad thing.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What this leads to is that you don’t care about yourself at all and you allow anyone and everyone to run over you because you lack boundaries. It is a rough road.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For me, I continually felt like I needed someone to save me. Save me and put me first. But how can I expect anyone to take care of me, prioritize me, and love me, if I couldn’t do it for myself?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to your health, it is the easiest area of your life to not have boundaries. It is easy to think it is not important here. But it is so vitally important that I can’t stress it enough.
Without boundaries in my health journey I often toggled between my old self and my new self. It was an anxiety filled ride.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I felt I had to be someone to one set of people and try to honor myself. I felt I had to show up here and there, everywhere. I was drained and wildly unsatisfied.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The myth that setting boundaries is selfish and rude needs to be put to rest.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Set boundaries and free yourself.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Trust yourself to make the right decisions for you. Regain trust for yourself Goddess! The right people will respect your boundaries and honor you because you are setting examples of how to be treated.

06/10/2020

It’s too difficult to start a new habit
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I bet that’s what you think about when someone says just create new healthy habits! And it's like if I could create a new habit Karen I would!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But let me see if I can help you out here.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have done studied about the way to break/create a habit.
Like, it doesn’t take 21 days to break or create a habit. Actually, it can take up to 6 months depending on the habit and how deeply it is ingrained in us.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also know you are capable of making the right health changes for you!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
These are 3 steps that can help you in your pursuit of new habits:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Prioritize the change-: I bet you can think of 1000 habits habits you rather have. Which is a mistake. While I am all for the 'do it all mindset', you gotta do it all in steps. So prioritize the most pressing habits that will get you closer to your goal and the aligned lifestyle you are wanting.

2️⃣Pick 1-2 habits: Trying to change everything on a drop of a dime can feel overwhelming. It is also a sure way of feeling like a failure. Instead, pick 1-2 new habits and begin integrating them into your life.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Monitor yourself: Use a way to keep track of your habits. This gives you honest feedback. Use a calendar or an app that will help you stick to your new habits and inspire consistency. Post it on the wall and make it a visual. Gives a great bird’s eye view of your progress also.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ease into the changes. Next week, I want to dive into what happens as we change our habits and behaviors.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As your little homework assignment makes a list of the habits you want to have, pick 2 and then print a calendar out to track your progress. Take a picture and tag me in your stories of your calendar! Can’t wait to see them!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
XO,
Lannah Kayla

06/10/2020

When was the last time you let yourself have fun? ⁣
⁣
I think we adult way too hard. ⁣
⁣
Everything has to be done and nothing gets to be enjoyed. Especially when we are addressing health. ⁣
⁣
It’s about getting the workouts done. ⁣
Make sure you eat extra “clean” ⁣
⁣
Just to reach a number on the scale. You are wasting your valuable time chasing a number on the scale and not enjoying any of it. ⁣
⁣
I think it’s time that ends like today. ⁣
⁣
Taking care of your health should be joyful and playful. It could and should be FUN! ⁣
⁣
Erase that mindset that says it has to be punishing, miserable and bland!

And repeat after me

I am more playful everyday @ Tucson, Arizona

05/10/2020

You know that struggle that you have with emotional eating?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I totally understand how it feels.
It is one of the 8 archetypes that I discovered that gets in the way of eating and being healthier.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In 2017 after I had my son I found myself in familiar emotions. The cycle of emotion → eating. There was no pause or in between moments. I never dealt with any of it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I had just regained 70 lbs of the 90 lbs I lost from my first pregnancy. That whole situation really ignited feelings of being a failure in my health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead of trying to deal or face the overwhelming emotions I pretended that everything was fine. I pretended I was getting back on track with running on lunch breaks and I even pretended I was just blissfully happy all the time. But I was only fooling myself into thinking that I was.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I struggled hard. I didn’t know how to process the feelings of being a failure, being a new mom of two, a student and all the other jazz I was going through. But I knew how to eat to numb my feelings.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Causing more emotional distress. I knew I had to take over and take control of my emotional eating.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
By the beginning of 2018 I remember vividly saying I can’t do this anymore I can’t keep running these circles, there just is no way.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Making the conscious decision to move forward and handle my emotions full force.I had hid from my feelings for so long that I am still working through it everyday. I now know that this is okay and totally normal.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When the urges to eat for the purpose of numbing come I do things like journal, breathing and meditating. I take a step back to be real with myself. I allow myself grace.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are dealing with emotional eating-- give yourself grace. Give yourself a moment of pause. I promise once you start to face the emotions it gets easier.

11/08/2020

👑It’s here!! 👑

Free mini training on building a consistent health routine.

If you’ve been spinning your wheels with a routine this is for you!

Creating a unique routine to cater to your unique life is the set up for consistency and results

It is a 4 module training + a workbook to help you along the way!

Join in today!!!

07/08/2020

Do me a favor today 🙏🏼⁣
⁣
1️⃣ Allow yourself to feel good in your body! 💃🏻⁣
⁣
2️⃣ Share this with the world ⁣
⁣
⁣
⁣

06/08/2020

Check this video out.

Lannah Kayla Coaching

04/11/2024

23/10/2020

19/10/2020

10/10/2020

08/10/2020

07/10/2020

06/10/2020

06/10/2020

05/10/2020

11/08/2020

07/08/2020

06/08/2020

Address

Website

Alerts

Shortcuts

Share