Back away from the donut (2025)

07/11/2021

So let's talk about this...

I have been doing meditation for over 2+ years now with Headspace.

I had to start over a while ago... I wasn't able to do it daily, like I should have been, I was half doing my meditation...

200 days ago, I made the commitment to myself to make room for stillness. To make room to help myself calm my mind. This is a daily commitment to me, for me.

This has helped me take control of anxiety and stress. It has helped me sleep better. It has helped me in those highly emotional moments to slow my breathing down and understand the emotion and how it feels and is affecting me.

It has helped me to realize that I am not my thoughts...I have thoughts. I am not my emotions, stress, anxiety... I can choose how to react to it.

It has been the best thing that I have done for myself. It took some time to help...but it, like consistency of working out and eating well to help your physical health, with consistency can help your mental well-being.

Now, it's not a one and done solution... it takes time...and genuinely giving to the process. I will promise you one thing, if you give it everything in the time you do it and pull the practice into daily life outside of your meditation time, it truly does make a substantial difference.

If you are searching for a way to slow yourself down, turn the noise in your mind down a bit... and just feel a bigger sense of calming... definitely give it a try, you won't be sorry.

10/10/2021

Last week was a long week.

I have not been that tired in a very long time. Claire was sick and home all week. I was having trouble sleeping because I was worried about her. Then she was going to miss IOWA testing...just running around doing Mom things making sure we had the medicine and the tissues and the food and all the things...

Work has been much better lately, but so many worlds collided this week with meetings, presentation, helping out... all these things...
I was so tired...I just couldn't...I just rested...my body, my mind, my soul just made me sleep in, go to bed early and just...crash. I was OK with that.

I have been doing a lot of personal development the last 10 weeks and really diving into who I am, what I want and where I want to go. As we get older we ignore our dreams and passions sometimes because frankly...life gets in the way. I just keep thinking about things I want to do and I don't want to let stuff pass me by anymore. I am working on my personal training and nutrition certifications, and looking to add in counseling and coaching.

I have been reading some amazing books, been fortunate enough to be in an awesome coaching program with Dave Hollis, and just been really starting to pay more attention to things that make me light up.

I just woke up today and knew what needed to be done. All the things I have been doing in pieces...half assing... none of that anymore. I deserve better for me. I show up for everyone in my life, more than I should sometimes in some cases....but never for me, and that's not OK.

I started thinking about how much more successful I will be if I make this change altogether...just this is what we're doing now. 5-4-3-2-1 Go!

I have an awesome morning routine planned out for myself, which I never have had because I could never force myself out of bed to enjoy my morning. I can actually start my day out the way I want.

I have my two workout programs starting at the same time, aligned to not over train. Both provide me what I need and have helped me both through times in my life where I needed these programs.

I am working more on my nutrition to make me healthier and happier. This is where most of my plan typically falls apart. I can show up for my workouts all day...every day. Food can backfire in a hurry...so I am going to work harder on that.

I am continuing to read and expand my knowledge. This has become a really enjoyable part of my day. I read every single day and find myself looking forward to it.

I am continuing to work on my meditation to help me. It has helped me so much...if you haven't tried it, do because it has been such a wonderful part of my life to help with stress, quieting my mind and letting me just find some mental peace.

Bottom line...things only happen when you are willing to put the work in. You have to want it...no one else can want it for you. And your dreams and goals might not be right for others, so don't let anyone make decisions for you about your life...it's yours and yours alone.

My ask for you tomorrow is do something you have been wanting to do...no matter how small...and follow through with it. Maybe it's drinking more water, looking into that course online, whatever it is...do it because tomorrow will come and go whether you do anything with it or not...
So do something to make yourself happy or proud❤

14/09/2021

Top 10 Tuesday

Some of my favorites that I love, use, some I am proud to represent myself ❤
This list represents daily use, necessary items for me to look and feel good, inside and out!

1)Beachbody Performance Energize
2)Color Street
3)Two-fer in this one Shakeology and American Dream Nut Butter
4)Any sparkling water
5)Zyia Active
6)Beachbody Performance Recover
7)My meditation space--cheap rug and pillow from Amazon
8)Headspace meditation app
9)Beachbody Beachbar
10)Diffuser necklace

13/09/2021

Today's easy recipe 😁

I added Crushed Fire Roasted tomatoes...so good!!!

https://www.lecremedelacrumb.com/one-pot-spicy-cajun-chicken-rice

13/09/2021

Mindfulness Monday...

Take 15 minutes to do something for you today.

Some easy things you can do to wind down your day😁

***My 15 minutes...tea and a book😁❤

12/09/2021

I woke up to the most amazing surprise! I won an autographed copy of Dave Hollis' new book!
6 Weeks ago I started down this road of 13 Weeks of coaching with Dave.
It has been amazing! To say that I needed this right now would be an understatement...
As I am about to turn 40 in April, I started thinking about who I am and what I want.
This past 18 months have opened a lot of people's eyes...
Dave talks about finding your purpose of what you were put on this Earth to do. I got this answer loud and clear.
My purpose is to help people. This is my "why." I felt whole every time I helped someone with a healthy recipe to telling them about meditation to just being an ear or a shoulder. Every time I helped someone embark on learning to build healthy habits while the world started to go into upheaval.
I am going in...and I am going in HARD! I want to help people with their physical and mental health. And I realized I was so afraid to try this and go all in because I thought "Who am I to do this? I am a work in progress myself!" And that is the best reason to do this...
Life is a constant journey of different seasons, starting and stopping, successes and failures...
No, I don't have a six pack and the perfect attitude 24/7...but I know what it's like to struggle, to pick myself up off the ground, to teach myself how to meditate and improve my mindset and mental health during times of great stress and anxiety...
I know how to fight for a healthier me EVERY SINGLE DAY...and I want to help people who feel this way and want to fight for a better them❤
That matters to me...it's important to me...
So I am going to reach for this with additional certifications and a masters degree.
I am going to plan this because I love to jump in and when I fail to plan, I fail... not this time...
This 13 Week course, these times with Dave, the activities, the conversations... it has inspired me to do more and be more...and I am just...on fire with inspiration! It's time.

07/07/2021

Something that has helped me over the past 2 years is meditation.
Let's face it...life gets stressful... work, kids, life, appointments, school stuff, remembering all the mountains of things from if you are out of milk to did you send that email...
It piles up...HARD.
My work's on-site counselor introduced me to meditation 2 years ago. It has taken consistent, daily effort...but it is helping so much.
Recently I decided to just put a cute rug and pillow on the floor in my office as my designated space for when I, in the immortal and very responsible words of my 8 year old, "Need to take a minute."
When I do that, I want to be completely away from things, and have a little area designated only for that... as part of the grounding, eliminating distractions, and to focus on nothing but my breath and pausing to help clear my mind...
I highly recommend, if you don't, to start meditating. It's such a welcome part of my day and it really helps me to feel better, calmer and in better control of what is happening to me, with me and around me.

27/06/2021

Week 1 of my following the Body Beast nutrition plan...

***Real Talk Time***

In putting myself out here because I am not ashamed and am comfortable saying this... I am sick of fighting my body. My goal has been weight loss, weight loss, weight loss...
And though I wish I could go back 12 years when I weighed a lot less... I am starting to realize...I am working my way to a new "healthy" and behaviors that will get me to that place without beating myself up...
I know you all are out there "Sarah, I am too far gone." "Sarah, I am afraid to face my body, my nutrition...I don't know what to do."
I hear you... I am you...
I do not have a 6 pack... I have a mom pouch from my pregnancy and that is what it is right now... I have stretch marks...dimples on my thighs...but... I get up EVERY DAY with the intention to eat as well as I can and MOVE MY BODY. These are the things that matter... small steps... I was there...and now, I can't imagine not having made that first decision, that first step. It starts with bravery and the decision to try...
Maybe you think you don't have time... maybe you haven't addressed motivation to do it... maybe you haven't had your "moment" yet that propelled you forward.
I did something super scary for me...I walked into a nutrition plan with a HUGE carb intake... I was like, I haven't lost all I wanted to...I don't want to get back what I lost! Then I asked myself...does that really matter to me? What was I bothered by? So I said...it's the plan...do the plan.
You know what happened...I lost 1 lb this week. I had more energy to lift and lift heavy. My workouts felt better than they had!
Now...my body was ANGRY at me for two days... I was bloated and just felt awful. I looked at the list of carbs...and I got more strategic about what I ate and when... and it helped. My goal is to build lean muscle...and in the process the weight loss or the illusion of will follow...I will lean out and feel better and be the new healthy version of me...

Why do I tell you all this?

Because healthy looks different on EVERYONE! And you should be inspired by others, but not seek to be that person. You need to be a better version of you! Your only competition should be being better than you were yesterday... period!

These are the ideals I bring to being a Beachbody coach...these are the ideals I bring to my life, my friends, my family... myself.
One thing hit me this past year...I was happiest when I was helping others... it's the only thing that matters in the end...❤

21/06/2021

I can truthfully tell you...day 1 of following Body Beast meal plan...I forgot how much food it is...like it's A LOT of food...like I need to plan everything I eat to make sure I eat it all...A LOT OF FOOD.

I didn't eat it all today...it's 8 o'clock...throwing in the towel 🤣

I had to eat 2nd breakfast today...🤣 A SECOND BREAKFAST and I still couldn't do it!

So biggest anxiety...all these carbs... so... let's think on this... got whole wheat English muffins, oatmeal, whole grain cereals, lots of beans, hummus, quinoa, brown rice, potatoes, chickpea pasta, etc... but even at my most carb happy...this is a lot...10 servings...🤯 I know that carbs need to be used as fuel...so no more after my daily workout because my body hates them if I eat them for dinner or too many for dinner.

Next is fruit....7 servings... thank goodness I bought a lot of fruit recently...but even still🤣🤣🤣🤣 So... can put a full banana in my shake, but that's only 2. I had to put grapes in my mini fridge upstairs 🤣🤣🤣

Went shopping and picked up some more beans, hummus, and...always exciting when you can get a ton of chicken on sale...I use so much chicken!

So...tomorrow I will begin again earlier and more stragicly....because I didn't know what the hell I was doing today...

This is going to be an interesting journey, but I am up for the challenge 👊

Back away from the donut

07/11/2021

10/10/2021

14/09/2021

13/09/2021

13/09/2021

12/09/2021

07/07/2021

27/06/2021

21/06/2021

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