img_2883

How to Forgive

Good morning beautiful people! 🌞
This is something that I’ve been struggling with lately and it’s been on my heart to write a post about it. This past Sunday at church the pastor at my church spoke upon the meaning of unforgiveness. We all have people who have hurt us in our lives. It’s up to us whether or not we forgive them or hold on to their abuse and their wrongdoing towards us. For some, it’s easier said than done to forgive others.

I listened to this sermon 3 times because it was so good and I knew I needed to grasp hold of the truth that was being said. Here are some things I learned:
⭐️Jesus forgave all…all of our sins. You are debt-ridden before God
⭐️ Motivation for Forgiveness:

-Don’t look at the problem if they are worthy, look at the cross and consider if you are worthy. If you do that, you would find that you have the capacity to be gracious, and to forgive.
⭐️If you are going to hold on to an offense it is going to torture you. Studies have shown that unforgiveness increases your level of stress, increases your level of depression, increases your propensity for your level of sickness, increases your blood pressure, increases your level for substances abuse, it is killing you.
⭐️If you are unwilling to forgive, then you don’t know Jesus.
⭐️Forgive them for the sake of the cross.
⭐️God says vengeance is mine and you let it go.
⭐️Jesus says to forgive and I’ll make you whole.
⭐️We struggle with forgiveness because we struggle with the simple truth that God hasn’t forgiven you.
💥What does it mean to forgive?
-When we strive against all thoughts of revenge, when we do not do our enemy’s mischief, but wish well of them, grieve at their calamities, pray for them, seek reconciliation. That is what it means to forgive.

I hope this post inspires you to forgive others. It’s not worth harboring over their wrongdoing towards you. It will only hurt you in the end. What is worth it, is living a life of freedom in Jesus Christ and believing that He died for your sins and rose from the dead. He did that all for you. He sacrificed His life so we could have eternal life. For that I’m grateful.

Do you struggle with forgiving others? Comment down below or message me and we can talk about it.
Til’ next time,
Kalia

Please follow and like us:
img_2883

Tips to Combat Depression

Good morning beautiful people! 🌞
I don’t know if you knew, but yesterday was mental health awareness day. I’m so glad as a nation we’re being more and more aware of mental health. It seems like yesterday mental health wasn’t being discussed, and it left many people including me not seeking help until recently.

I suffer from depression. I realized I always will for the rest of my life. There are ways I can combat my depression, but unfortunately, I learned it will never be 100% gone.

I have to be honest with you. It sucks. Especially as a health and fitness coach, because I have days where I just want to lay in bed and not want to workout and do anything because of my depression. I would make careless choices and be an emotional eater whenever my depression hits.

Luckily, I learned ways to combat my depression and not let it affect me as much.
Here are 5 ways I combat my depression:
1.) Think about what you’re thankful for
I know! I write this in about every post, but that is because it is so important. Thankfulness is the key to happiness. Once you start to realize everything you’re thankful for, your attitude changes and you’ll start to attract good things with those positive vibrations.
2.) Do one thing at a time
Life doesn’t have to be a sprint. Although it may seem like you have a million things on your plate, that doesn’t mean you have to do them all at once. Take your time. Breathe. And live in the moment. The opposite of depression is resilience. To develop resilience you have to start doing one thing at a time.
3.) Indulge, but in moderation
Give yourself permission to indulge in that chocolate cake, video game, or sleep that you’ve been avoiding. It’s okay. You’re human. And it won’t be the end of the world. You’ll actually feel better because you indulged in it. For me, whenever I get into a depressed mood, I binge watch tv shows. I love watching inspirational movies like Shawshank Redemption, Creed, and Goal! The Dream Begins. Those kind of movies almost always get me back moving the next day. Just make sure the next day you get right back into your healthy routine.
4.) Take some time to yourself
I realized my depression almost always hits me when I’m doing too many things at once and going out too much and not taking time out to just meditate and be with myself. I know before I decide to help others, I need to help myself first. And meditation really helps with my depression. In those 10-30 minute sessions I make sure to shut off my cell phone and just sit in peace. It is really refreshing afterwards.
5.) Find Your Dopamine Fix
I feel so much better after I clean. Whether it would be my room or my car. It feels so great to see something getting accomplished and that action is a great dopamine fix for me. Everybody’s different, so my dopamine fix may not be the same as yours. You have to find something that you can do mindlessly and with enjoyment. For you it could be drawing, walking, sewing, planting… find that one thing you can do that will get you out of bed and doing something great. Remember, the opposite of depression is resilience and to develop resilience is taking that first initial step is to do something other than staying in bed all day. TAKE ACTION! ✔️
I hope these tips helped you. It sucks having depression, but it is good to know I am not alone and that there’s support and there are ways to combat depression. I do not take medicine for it. Having a positive mindset, goals, and support around me is what helps me. For you, your solution may be different. Always do what is best for you. There’s not one size fits all solution.
Which tip resonated with you the most?
Comment down below.
Til next time,
Kalia

Please follow and like us:
img_2883

How to Have A Good Morning

Good morning beautiful people! 🌞
Just because it’s Monday doesn’t mean it has to be a bad day. Make every day special and make every day matter. The key to getting results and getting what you want out of life are those choices that you make daily. 
These are my top tips for a good morning and I practice these things daily. It’s really nice to get into a good routine. Because a good routine yields results. 
1. Make Your Bed 
I actually didn’t start making my bed into a morning routine until I read this in a personal development article earlier this year. Other than the obvious reason of having a clean room, the other reason to make your bed is because it gives you a sense of accomplishment early in the morning. Who doesn’t want to feel like a champion in the morning? 🤔 Make your bed. 
2. Write out a plan for your day or a to-do list
I used to go about my day without writing down my plans and I realized I was doing so much, but I wasn’t doing anything at all. I would fill my time browsing on social media and wasting time. Ever since I’ve been writing down my plan and my to-do list I’ve been more productive and was accomplishing much more things. Don’t just think about it, write it down in a journal or a planner, so you can see what you are accomplishing.
3. Eat a light breakfast
7-8 hours is a long time to go without eating. So do your body a favor and give it something healthy for it. I recommend a whole wheat toast or bagel, a banana, and a scoop of Shakeology. This would give you the energy to get you moving and off to a great start in the morning. 
4. Workout
I do recommend working out in the morning than at night. It boosts your metabolism and gives you energy that will last throughout the day. Who doesn’t want to feel refreshed before work? No matter what, I make sure I get that workout in in the morning. Even when I have a 6am client and that means I have to wake up I 4am to workout. As soon as it is done I wouldn’t have to think about it the rest of the day. 
5. Write what you’re thankful for
This doesn’t have to take long. Once you write down the five things you’re thankful for, you’ll have that sense of giving. And the more you give, the more good will come back to you. 
6. Listen to a motivational speech
Everything, every choice you make comes from the mind. You have to train your mind if you want results. You body is only capable to do what the mind tells it to do. This is super important. Train your mind for success and success will come to you. 
Which tip resonated with you the most? 
I curious to know what your daily routine is. Write it down in the comment section below. 
Always, 
Be healthy. Be kind. Be a game changer. 💪🏽
Kalia

Please follow and like us:
muscles in the body

Muscles In The Lower Body

This is the first of many articles in the series called strength training for women. In order to get started with strength training, it is important to know what muscles you are working out. It’s a lot of information and it’s going to be a long post, but you’re going to thank yourself for it later. This is just a general overview of the muscles and I will create an in-depth article of the muscles later on. Makes sense? Let’s get started!

*Feel free to bookmark this page for future reference. 

Continue reading “Muscles In The Lower Body”

Please follow and like us:
muscles in the body

Muscles In The Upper Body

This is the first of many articles in the series called strength training for women. In order to get started with strength training, it is important to know what muscles you are working out. It’s a lot of information and it’s going to be a long post, but you’re going to thank yourself for it later. This is just a general overview of the muscles and I will create an in-depth article of the muscles later on. Makes sense? Let’s get started!

 

Continue reading “Muscles In The Upper Body”

Please follow and like us: