You might have noticed that I haven’t posted here in awhile – this is for the BEST reason possible. I am busy setting up a new website AND out and about teaching some of the topics I love most. Once updates are finalized they will all be posted here!
As a follow up to my E.F.T. workshop this weekend, I am posting ten links to totally AWESOME E.F.T. tapping resources. Keep in mind tapping can be done on pretty much anything – emotions like anger and jealousy, manifesting epic stuff, food cravings, romance, money and so on.
Overall the two best resources for pre-written scripts in my opinion are Brad Yates’ YouTube channel (linked below) and Margaret Lynch’s blog/email newsletter. She has videos as well on YouTube, but not to the same extent.
My biggest reminder about tapping is this: Once you speak out loud a big, scary, yucky FEAR and tap on it in a negative round you have automatically taken away its power and felt what it feels like to replace that fear with a better thought. It’s the BEST!
Enjoy & happy tapping!!
2.) If you love sugar as much as I do – this ‘how to end sugar cravings with EFT‘ demo from Gabby Bernstein hits the nail on the head.
3.) You really want to feel like something wonderful is about to happen! #lawofattraction
4.) You feel guilty relaxing? Me too. Try this one.
5.) Extreme Self-Care guru Cheryl Richardson put this intro video for anxiety tapping together.
7.) You’re Jealous? Do this script.
8.) Brad Yates’ YouTube channel has a TON of content. How about this one for allowing great things?
9.) Here is the link to Nick Ortner’s Wanderlust Speakeasy talk which I played a portion of in class.
10.) You like podcasts? Give this one a shot.
Note: I love this blog, but I haven’t been able to sustain writing on it as often because I’ve been teaching more in person workshops and trying to take better care of myself. So I’m going to start writing some shorter style posts which I think will still be inspirational and helpful – and hopefully easier to read since we’re all busy.
Here’s what on my radar.
- My mom is currently teaching me how to embroider. For years we have argued about my complete lack of interest in learning cross stitch (it HURTS my eyes) and is too tiny. But I have fallen head over heels in love with the online video resources on CreativeBug & Rebecca Ringquist. Her sampler is pictured above and that’s what I’m working on right now. She into bending the rules, and I’m into that.
- Mindfulness. I’ve been really focusing on this for stress management and not letting my mind rule the show. The embroidery is a great reminder to focus wholeheartedly in the present.
- I’m teaching my first workshop on E.F.T. tapping this weekend which I am a little nervous about but mostly the good kind of butterflies nervous. E.F.T. was THE tool that really helped me bounce back emotionally from some of my toughest times.
- Yin Yoga, restorative yoga, and deep stretch yoga. I want in.
- I asked Santa for “Simple Green Smoothies” because I heard the two founders interviewed on my favorite podcast EVAH.
- My winter 2016 present to myself was an automatic car starter. It felt totally outrageous and extravagant, and I did it anyway because the cold can really get to me.
- Zzzzzzz update: Every night I run my essential oil diffuser (set on a timer to two hours). I pick a different scent, add a couple drops and then fall asleep in a real field of lavender (okay I guess it only feels like that).
- My other new workout crush: Basic Hip-Hop Fitness classes. Haven’t taken one yet, but psyched about Miami Fitness and Lifestyle opening in Andover this weekend.
- HOORAY for the return of Downton Abbey and New Girl. And I am also guilty of watching Jane the Virgin on Netflix.
Maca has a big story to tell. In a way, it’s an agricultural wonder because it grows in Peru’s high altitude mountains (up to 14,000 feet). Picture rocky and barren landscapes with intense sun exposure and wild winds.
Maca certainly has a long and rich history with its native country of Peru. Thousands of years ago Incan warriors would take maca for strength and endurance. With a powerful legacy like this it’s no wonder that Peru reveres maca and even holds an agreement with the United Nations that they alone source maca for the world.
Here’s how I became hooked on devouring as much information as I could about maca. I listened to a podcast a few months ago about a woman who was able to get pregnant after taking maca (in addition to lots of other changes), even though doctors had all but promised her she would probably never conceive again. While visiting Peru she saw first-hand how maca is steeping in health benefits.
Here are five fast facts I want to share about maca:
- Maca is an adaptogen which means it helps nourish our endocrine system (which manages that delicate dance to keep our hormones in balance). If you are someone who has struggled with adrenal fatigue or deals with a lot of stress-related health issues maca is definitely worth looking into. *Only 1 in 4,000 plants is considered to be an adaptogen.*
- Maca is said to be an aphrodisiac. Enough stress can shut off or slow down our sex hormones so this makes a LOT of sense.
- Anxious? Maca has been shown to be effective in reducing anxiety and depression.
- If you buy maca, make sure it’s sourced from Peru and not coming from China. Read this for the whole scoop. I get mine from Navitas Naturals!
- Maca is from the cruciferous family (oh hey cauliflower and broccoli!) but in this instance you are actually consuming the root or tubers of the plant…not the leaves or stalks. In terms of food energetics, talk about GROUNDING.
This Saturday Oct 17th I’ll be teaching another Superfoods Workshop at The Organic Angel from 12-1:30pm. I’m covering MACA<FLAX<HEMP<LUCUMA>TUMERIC. Delicious treats will be served!
Heads up: This is a long blog since I’ve been gone for, ahem, a few weeks.
I’ve taken a break from blogging for the past month because I started a new job a few weeks ago – and it required 110% of my focus and attention to settle in and see where I stood and where I want to go. Interviewing for, accepting and working this job has challenged on a very fundamental level how much I have to give and offer as leader.
I’m being pushed and somehow it feels like I want to burst into this big-eyed grin and run to the bathroom and cry for five minutes simultaneously. It’s like that I’ve found – when you’re on the edge of something. You don’t own a piece of ground and know every nook and cranny, and you’re certainly not standing square in your comfort zone. You teeter on the edge.
Yes, you succeed in ways you hadn’t thought possible, but you also trip and fall in scenarios that leave you dumbfounded and humbled.
It’s there, subtle – but totally there – the magic of being alive. There’s a distinct current, grace and force that appears in your life the moment that you decide you’re willing to dance on the edge. When you decide to stop believing the voices in your head saying you’re not good enough, strong enough or lovable enough.
If you follow Elizabeth Gilbert on Facebook (I recommend her page if you’re into inspirational posts), she talks a lot about living a life with courage – on the edge – and how it is NOT the easy road. It is YOUR road though. And it will fit you and free you in ways that following your comfort zone never will.
When I was sick, it was the road my body demanded that I take. And because I have tasted what’s it’s like to feel that healthy and happy and confident in myself and my choices, I can never again abandon living that way.
I was coaching with a close friend last week who I swap services with, and I brought up a topic I’ve posted about on my blog before. Marriage and baby stuff.
A little back story, I remember distinctly sitting in a car with my friends in high school talking about future aspirations and goals. Some girls brought up wanting be married by X age or having babies by X age. All of those girlfriends have succeeded in making that happen – because it was their clear desire. It was a truth in their hearts that they knew about themselves.
When I think about that day in the car I remember my answer was tentative and felt a little isolating, I said I wanted to build a really kickass career and I wanted to go into cause marketing. Clear desire – clear outcome.
As I’ve gotten older and I have seen the many hats women have to wear, and the kind of juggling that it takes to have both a successful career and a flourishing family, my desire has been anything been clear.
I stand in deep gratitude and have the utmost respect for my friends who have gotten married and started having families. I have learned so much from them and I see innumerable merits to having a co-pilot in life. Through watching so many of them shine in healthy marriages, I’ve felt challenged to re-think my desires. Doesn’t that look awesome? Wouldn’t it be nice to have that?
What I said to Mike as we were coaching last week was this, “Why don’t I want that yet?” The truth underneath that statement, the energy that comes across is this, “What’s the matter with me?” Mike deserves a million patience points because he has tried in every which way to tell me that I have to respect what I want. I have to stop thrashing against my intuition and my gut demanding that it shape shift to look like everyone else’s life. It won’t ever work, and if I try to make it work I will end up building a life that doesn’t fit.
I hate it. I hate everything about it. I hate feeling isolated in the same way that I did in that car when I was high school.
I hear more and more people talking about how pregnancies after the age of 35 are high risk (that was never a concept I’d heard before this year), and I feel this looming sense of time. Time to decide what you want, Katie. And to that voice, I say, I no longer buy your BS. (I still can’t really bring myself to swear here).
Yes, part of me wants more, but that’s a crappy turn of phrase because it implies that getting married and having kids is somehow “less.” I want more in the sense that I need to do what this blog helps me feel like I do – empower people to live authentic lives in the face of fear and a million different things telling them it’s not possible. I want to help people do that, and maybe someday that will mix with being a wife and a mother. Maybe it will be different, and non-traiditonal, but I promise you when I do it the choice will be mine. And not because I want to will myself to fit in and live inside my comfort zone.
Thank YOU for reading!
Do you feel like change is in the air in your life right now? Yes, the change of season certainly emphasizes that feeling, but there’s also a big aspect of change incorporated into the full moon tonight.
Here’s what I’ve learned about change in the past few months. When I resist change because I believe staying in my comfort zone will keep me safer (and therefore happier), I close the doors on ridiculously cool opportunities. I block the best of the best out of my life.
Sure, I won’t fail at anything by staying safe, but I also won’t succeed and thrive in the way I desire either.
I can’t pinpoint the exact point last year at which I decided I needed to start living safe, I think it had a lot to do with relapsing into some of my old digestive issues and feeling like those were spiraling out of control on me.
But playing it safe DOES NOT WORK.
It made me more sick. It made me lose the sparkle in my eye. Playing it safe drained my life of joy and fun. I lost the synchronicity. I lost my intuition.
I’ve spent the past three months unraveling all that safe-ness and trying to figure out where I was in all of it. I realized the only thing I knew for certain was that I needed to embrace change in my life PRONTO. And if I make a bad decision? That’s called LIFE EXPERIENCE. I’ll undo it later.
I had to stop striving to get out of life with a 100% perfect decision making medal and just DO.
The Universe favors those who are IN MOTION.
So go get ’em. Embrace and chase that change you’ve been thinking about but too afraid to pull the trigger on.
I’ve written about my achilles injury on the blog before, but for the purpose of this post all you need to know is that I re-aggravated it, and I’ve been going to a lot of restorative and gentle yoga classes lately because of it. It’s kind of a neat “assignment” focusing on these classes that I usually label too “easy” or just “stretching.”
That said, I had an interesting experience in class on Tuesday evening this week at Down Under Yoga where I practice. The teacher got us in this really INTENSE form of a hip opener. Either because a student needed her (or for dramatic effect) she didn’t talk us through the hold either. It felt like she left us there hanging, literally. Torture. Every muscle in my body was twitching trying to get out of it sooner…fighting to shift my weight to make even one second of it less uncomfortable.
And then the teacher engaged with us again, and she said I want you to remember how you feel right now and think about the distinction between pain and discomfort. When we feel discomfort, we’re allowing ourselves to get uncomfortable so we can grow. When we’re experiencing pain (a sharp, searing sensation) it’s time to back off and stop pushing. It was EXACTLY what I needed to hear in that moment. It fired me up because it applies to every area of my life. Be willing to get uncomfortable and you’ll grow.
I’ll leave you with this: In vinyasa yoga, we have to learn how to hold a pose when the mind is screaming that we can’t, that we’re not strong and that’s it’s too much. We have to keep moving through sun salutes when we’re tired, worn out and want to crawl into childs pose.
In practices that are more yin, we get into uncomfortable positions and have to stay there for awhile in order to help the body let go of tension. It is NOT always “easy” and sometimes the strongest thing we can do is to practice letting go.
1.) This Daily Love video “How to love after you’ve been hurt” is worth a watch if the topic feels relevant to you. It’s based on this premise from Brene Brown, “When you numb your pain, you numb your joy.” I’ve felt this blog stay with me this week and heard myself ask the question, “How can you have courage here?” It’s super empowering.
2.) Are you following me on Instagram? I would love to have you join me there @Kisforkale
3.) My current music obsession is Sam Smith – and not just “Stay with Me” since that one is quickly getting overplayed.
Friends, I know FAR, FAR more than I ever hoped I would know about how to help an upset stomach calm itself down. I’m going to be sharing more content on this blog that ties directly back to health as I start to focus more energy on my health coaching practice. Get excited!
1.) Drink some ginger tea.
This is currently my go-to if I have a meal and feel my stomach getting kind of wobbly. Basically, if my stomach feels as if it’s really working hard to digest what I ate or I’m getting heartburn or cramping symptoms, I reach for one of these tea bags. I also put a big piece of fresh ginger in my smoothie every morning. One of my former roommates does this, and I dig it as a healthy habit.
Side note: Peppermint tea is another great option but I avoid it because it aggravates my acid reflux.
“When using ginger to treat upset stomach, these chemicals relax the intestinal tract, preventing motion sickness and relieving the nausea, vomiting, colicky stomach cramps, and diarrhea that often accompany stomach flu.” HowStuffWorks
2.) Take a SUGAH and dairy break. Focus on cooked (not raw) alkaline foods.
Sugar upsets the natural pH balance that your body is trying to achieve. Sugar messes with your blood sugar and can trick your body into thinking it needs to dip into fight or flight mode. No good! Basically, sugar is not your friend when your stomach is upset. Ever. Dairy is often tough for those with sensitive digestive systems. I can’t get away with having very much of it all, but it’s great thing to remove if you feel like your system has been overtaxed or getting you’re bloated, gas, fatigued etc. The good news is alkaline foods help balance out the acidic foods we eat (like sugar and dairy). Some examples of alkaline foods that are easy to incorporate into your diet are lemons and limes (put some slices in your water), avocado, asparagus, spinach, kale, broccoli and dates.
4.) Fall back on the brat diet.
Bananas, rice, applesauce and toast are easy on your digestive system and are good “binding” foods. Sometimes super simple is what your body needs to reset itself.
5.) Acknowledge this: Toxic thoughts effect our bodies in a very similar way to toxic foods.
If you’re judging yourself, thinking “attack” thoughts and in a general state of stress about your day, your digestive system simply cannot function at 100%. It goes back to that flight or fight response I mentioned earlier. The nervous system is connected to the digestive system. Period. Double period.
My anxiety can trigger massive issues with my digestion. I’d love to push the blame on to eating the “wrong” foods but very often it’s a case of my being in the wrong mental state while I’m eating the meal…not that the meal itself is aggravating my gut. That is rough information to swallow and it took me years of work with different doctors and holistic practitioners to really accept it. I still struggle with it.
There you have it!
1.) Bmore! I’m getting ready to take a trip to Baltimore in mid August which I’m pretty stoked about. I’ve never been so if you have any tips about delicious healthy restaurants there I would love to hear them.
2.) Sara Bareilles Concert– Last night was my third time seeing Sara live. I URGE you to see her if she comes to your city.
3.) Orchid Tip – I just brought my first orchid back to life after a less than successful stay in my basement office at work. HURRAY! Three ice cubes once or mayyyyybe twice a week.
Full disclosure: I have just watched this Ted Talk from Andie Mitchell who went to my high school. First, let’s say the obvious: She is kind of a big deal and also has a killer blog and a book coming out. #whoa
To say watching that video brought up a lot of stuff would be an understatement. Majorly awesome vulnerability.
Andie’s point about committing to something just for a day…just for right now reminded me of a really significant experience I had in college with my therapist. I have never typed the word therapist on this blog before or ever spoken in public of having one. It feels refreshing.
During my senior year of college my grandfather died and I broke up with my boyfriend (first love, high drama) within one month of each other. For the most part, my ex was not well liked amongst my friends, and my break up with him and the tail spin it sent me into was not pretty. The “I told you so card” came into play, and to say I was crushed was an understatement. With so much in play at once, I could feel this shifting of my life deep down at the very foundation of who I was, and it was FREAKING ME OUT.
I believe it was my mom who decided I needed to see a therapist when it became clear that I wasn’t really doing well trying to “focus on the positive” and “move on.” I was in this perpetual state of choking back tears. I was RAW.
Here I was trying to confront all these grown up challenges like finding a job after graduation, mending a broken heart and trying to process my first grandparent’s death. I had what Brene Brown would call “gremlin” thoughts because I knew how lucky I was to be at this fantastic college and to have so many opportunities at my fingertips. I knew it was a gift that I’d fallen in love, however tough it ended up being. I knew the lessons I’d learned from my grandfather were things that I would treasure for a lifetime.
But how would I heal?
So in I walked to my first therapy session totally ashamed and embarrassed that I couldn’t “get my shit together” and just “be normal.” I came armed with one thing that I knew was making everything better: yoga. I’d started going on campus oftentimes six days a week. It was the only thing that made me feel like my life wasn’t completely falling apart.
It’s interesting looking back because it seems so clear to me. My therapist chose this concept of trying to cut off my run-on anxious thoughts with a one day at a time mentality. And that’s what yoga does…it calls your mind back into your body. Right here, right now.
Therapy taught me to trust that woman who stepped on to her yoga mat a little more. Therapy taught me to speak up for myself and to make my own decisions. Therapy made me realize that no guy was going to fill me up, and I’d better stop trying to pretend otherwise. Therapy taught me to live one day at a time instead of letting them get all jumbled together and overwhelming.
Hearing this same lesson in a new way from Andie reminded me of this: Imagine how many goals we could chase and how big we could dream if we focused only on one day at a time? It’s staggering isn’t it? All that potential. We don’t have to commit forever, and in some instances we won’t need to but we have to be willing to do the work until the work’s done. And then come back to the work again, and again, for the rest of our lives live by the “just for today” principle.
This past month I have found myself challenged by some of my closest friends (and myself) to confront a certain stuck-ness in my life. It’s like this:
I stopped teaching yoga.
I stopped trying to actively grow my skills as a health coach.
I write with 100% honesty on this blog, and I always try to dare myself to share a little bit more than feels completely comfortable. So there you have it. I feel like I lost that spark I had when I first graduated yoga teacher training and health coaching school. I got lost in my job. I got a little lost in my relationship. I got lost in feeling comfortable. I lost sight of my big picture goals and the kind of work I want to put out into the world. I’m humbled and embarrassed to admit it.
But here’s the weird thing, I realized while writing the above paragraph: I’m actually also super proud of the choices I made last year too.
I chose to put my focus elsewhere. I funneled energy into my job because it aligns so much with my passions. Some of the projects that I poured my heart into at work this year truly intersected with my own personal interests. The benefit yoga class for Whole Planet Foundation held at Black Crow Yoga in Arlington is a perfect example. I “worked” a yoga class. I mean, c’mon. For real? I realized next year I’d like to teach it.
In terms of my relationship, it was an incredibly happy and healthy one for me. It challenged on a very fundamental level my perception of how happy I can be. Let me be clear, I wasn’t happy because of the guy. I was happy because my relationship forced me to grow and become a bigger, better partner. I love the woman I grew into by being in that relationship. I changed habits. I grew up. I loved someone unequivocally when there was a LOT of uncertainty about our future. I dove the *bleep* in. All in the way in. I showed up for someone in the truest way I knew.
I have been sick enough to know, and spent just enough time in hospital beds to understand, that we are not guaranteed a thing. My biggest fears during my sickest days weren’t that I’d done something wrong, or I’d focused on the wrong things, but that I was holding back in the life I was living.
So yes, some areas of my life were stuck last year. In big ways. But some doors also blew wide open. I’m not going to sit here and write this blog beating myself about what didn’t happen. We all do that to ourselves all day long anyways. That’s the whole trick of this game we call life. What we did was enough. Who we are is enough.
And if, in this moment today, we crave something more or new or different it’s ours for the taking. No blame. No should-ing. Just decide to change and do the work. Re-create where you want to focus to go.
Go all in again. Again. And again. And your whole life transforms.
If I had to pick a word to describe my life right now it would be detox.
1.) I’ve been off sugar for about three weeks now. Refined sugar and the sneaky forms of unrefined sugar, like maple sugar, coconut sugar, date sugar, and tons of fruit. It’s helped me feel less emotional during this ahem charged point in my life, and it seems to be connected to how well I’m digesting my food. Sarah Wilson’s I Quit Sugar program has inspired me a TON.
2.) I did my first castor oil wrap to start clearing out some of the toxins in my body. I’ve been oil pulling. I’ve been drinking lemon water. A friend introduced me to a fellow IIN grad who specializes in gut health and detoxing, and I’ve been SUPER into what she focuses on.
3.) The last part of this detox that’s probably the most important is a mental one. I’ve been caught up in some vicious negative thinking cycles lately, and if I can’t wrangle that in a little bit (and change the inside) the outside is going to look the same.