About Me!

Wednesday, December 17, 2014

Mind Body and Soul of 10 pounds!

Snack break:

cut zucchini in rounds about 1/3 inch thick, spoon some pizza sauce, sprinkle with an aged, organic, grass fed cheese, season with salt, garlic, onion powder, basil, oregano...broil in oven at 425 for about 10 minutes or until brown bubbles :)....

Okay on to the "meat" of the post:

I felt challenged this summer when Jason Seib suggested that if I was one of his clients he would put 10-20 pounds of muscle on me.  I personally was at a good place with loving myself, loving life, and not taking it personal when a person thinks I am too....anything....

I really wasn't at a place of wanting to invest a bunch of money and time into weights or gym membership or even geeking in the science of making it happen without becoming obsessed to ensure I truly put on only muscle and not any excess fat.  I basically didn't want to become a  gym rat.  Been there, done that, didn't want to go back to it!

But...I did know soooo much more about nutrition than in the past....I did understand the concept of shorter/harder workouts for bigger, better, lasting results.  I also understand the science of "building muscle" doesn't mean bulky.  IT means getting, stronger, leaner, more powerful.  BUT....it can be painful.  I really don't like getting sore.

Thus I didn't set out to do this challenge, but I figured I was back up to having healthy, healed joints.  My bone density back up from the previous summer.  The more the challenge spun in my head the more I found myself wanting to see if it was possible with body weight, a few kettlebells, and a few hand dumbbells.  Before I knew it, I was committing myself to kettlebell workouts, Metabolic workouts, lots of pull ups, lots of deep squats, lots of multi-muscle routines.

Result...I did it!  I put on 10 solid pounds of muscle with no sacrifice of gaining body fat.  I learned what the term skinny fat really means.  A person can have body fat that doesn't show on the outside but can have lots of fat and gunk surrounding the organs and internal stuff....that's not good.   The fat we may see on a healthy person, that is on the outer layer or mixed with our muscles is much healthier.

There is a dark side to building muscle.   Actually it is all in the perspective and the desired goal and look a person may have....as a woman seeing the body fat in a different way can gunk up the mind about what looks "healthy"......(more on this in a future posting!)  This has not been an issue for me for quite some time.  I have truly internalized how we are all uniquely made. Our bodies are complex creations that the visual result is a combination of genes, nutrition, hard work....and LOVE!!!!   The whole buzz term recently of looking good naked for me isn't about the ascetics as much as it is about the heart!  When I walk by a mirror naked do I cringe or do I see the amazing being God created me to be....to be naked without shame!

What I really found as the only draw back is that carrying ten extra pounds for running is harder.  Let me explain....I am only five foot, one inch....thus even five extra pounds can feel heavier when running...now add ten pounds and it can feel like mud during some of my runs.  I am discerning if I want to try to "burn" off some of the muscle?  Is running really that important to me?  After all I get a great rush and feel really strong with my sprints....it is just the longer distance runs that are not as fun right now cause I can definitely feel it in my joints.

I have found I need to figure out how to strike a balance between the best of both worlds...being able to move boulders and run like a gazelle....so maybe the balance is be like a cheetah?!  

I will reflect on this and think about what next physical challenge I want to give myself for 2015....I think being a cheetah would be pretty cool!!  

BUT....most important for me is as I am passionate about taking care of my physical health.....I MUST also take care of my mental and spiritual health....because it is a dance with the three...it is a melding of the three when we take that out of context and don't see the value of all three and how we are made then that is when we become imbalanced...when we become obsessed...when we don't find love and happiness in our everyday challenges and goals.

What type of animal would you compare yourself to physically and why?  I would love to hear about it.  Leave a comment below.

Hugs and prayers always,
~Kelly :)

Monday, December 15, 2014

What's weighing you down?!

Quick snack idea that is tasty and satisfying before we get on to weightier topics :)....

Wrap bacon around cauliflower...season with favorite seasoning....put into oven on broil at 400/425....I check about every 5 minutes til one side is brown then flip!  Yummy, fun, and sooo satisfying!

Okay onto numbers :)....

I'm not a scale kind of gal.  I know the scale doesn't tell me what I want to know about my health, especially not for my mind, body, and soul!

Too many people get caught up on the scale, especially women.  The scale becomes a tool of reward or punishment.  A woman steps on it and hears, "ugh you're not sub-zero yet?", or "Oh, your creeping back up in numbers" Forget the fact that you may be having of inflammation going on from PMS or weightlifting.   Further, the scale encourages irrationality.

This year I have only stepped on the scale a handful of times mostly to have a loose idea of some of my strength goals and how it may relate to the scale.

Thus, here are some fascinating facts for everyone to put the scale into perspective.....and hopefully  convince all women to throw the darn thing away!

Two years ago because of over training, work, etc, I weighed ten pounds less.  During the first year I worked on rebuilding my bone density, and muscle tone.  Then this last year I took the challenge of putting on muscle without bulk and without changing my pants size.  The result....I gained ten pounds of amazing muscle.  I still fit into my same cloths, maybe a bit curvier and fuller but definitely stronger, firmer and more WOMAN!!!  And the best thing of it is that my body fat percentage is actually less.

Here is another tidbit.....twelve years ago before I was pregnant with my daughter I was right about this same weight on the scale BUT two to three sizes larger.

Both situations show the difference of really dialing in a person's nutrition and doing focused strength training to accomplish a specific goal.

Do my genetics play a factor into weightlifting and building muscle?  Probably.  I don't think I put on muscle exceptionally easy but I think I have it easier than some.

What the last two years has taught me is to love every challenge we give ourselves: mentally, physically, and spiritually.  A person must understand every challenge requires work and effort.  Once a person has obtained their goal doesn't mean we can't reflect and decide if we want to continue on this path, choose a different route/goal, or even go back to the place you started.  That is the beauty of growth through challenges.

Life is a beautiful journey that we MUST keep challenging ourselves: MIND, BODY, AND SOUL!

As we proceed through this journey we have to figure out what works best for each of us, individually...
...what is sustainable physically...
...what is healthy mentally...
...and what is most peaceful spiritually...

What challenge are you going to give yourself for 2015?  Share with me your biggest challenges, goals, desires for mind...body....soul for 2015!!!

Blessings always,
~Kelly :)

PS....next posting you can read about the ups and downs I have experienced with putting on 10 pounds, even with it being muscle.

Wednesday, December 10, 2014

Hormones: The Mind, Body and Soul connection!

As I have been reading Sara Gottfried's book "The Hormone Cure", I reflect and think....ugh..

Why did I not have this book when I was a young adult not understanding why my periods were more painful than all my other friends would describe...!?

Why did I not have this book when I was going through all my infertility issues?!

Why did I not have this book when I would look in the mirror and my past self would tear myself apart even when my body was perfectly normal, perfectly healthy?

Why did I not have this book when I just didn't understand how my heart knows one things, my mind is thinking another, and my body is totally doing it's own dance!?

BUT....I do have this book now....and it has given me great insight on how to continue to manage my hormones.  Really how to help my mind, body and soul travel through this amazing journey of life!

I really loved how when I looked up some of the hormonal issues I have endured with for years, such as PCOS, the book really explained some of what my mind was doing because of my hormones!  One of the really eye opening and freeing revelations was how one of the side effects of PCOS is a distortion of body image.  That even when a person looks in the mirror and knows they are beautiful because God made them.....that even when a girl, a woman, is feeling great about herself....that her hormones will betray her by sending signals to the brain trying to convince your heart that you are less than....that you are not beautifully made!  

It was interesting reading how the studies and years of recording/researching has been able to support this information.

Thus, my point is girls, women, who find themselves being overly critical of themselves....being unloving of self...should evaluate if they are possibly dealing with some hormonal issues that are influencing their negative self-talk!

For me, this realization is freeing because even as I have always tried to have loving self-talk, it has been a wonderful journey to get to where I am at, but I still have days or moments.  Reading the science behind it helps put just one more plate of armor up to ward off dark thoughts.

After all dark thoughts are NOT from God....He loves us EXACTLY AS WE ARE.   Thus, when you find yourself being negative about yourself....stop....shout out "Go away Devil...there is no room for you in this 'home'....only GOD can reside here!"

I believe that everything is connected: mind, body, soul!  Therefore in this situation, this string of thoughts, as I am sharing about hormones....some may say well it is just about my hormones, what does my soul...God have to do with it?  I say everything!  I say we can't have one without the other.  Thus if there is light in this world...there is dark...but that's a conversation for another day.....today I will stay with hormones...with loving self....with making the connection between the two in a whole...mind, body, soul perspective!

Do you think my thoughts are extreme? Overzealous? Over exaggerated?  I would love to hear your thoughts.  

Til next time....remember life is an amazing journey....love EVERY aspect of it!  Love every challenge,   Love EVERYTHING about YOU!

~Kelly :)

Tuesday, November 18, 2014

Remiss in posting....

I have not had the chance to post in almost a month.  But never fail....I have lots of thoughts and projects in the works.

Mostly I have been using these last few weeks to reflect and realize that I love being spontaneous about what and when I write.  I may have liked the idea of having a theme for each day of the week and having it organized in a strange, fun way.....but it was killing my creative, outside of the box thinking!  Why?  Cause if I was thinking about food on a Friday.....or powerful new moves on a Wednesday....I would put off writing thinking I had to write on the day it was designated for.  

But, I just want to write when I can and about what inspires me in the moment.....

What I did learn though was the power of labels!  I can still label the postings pertaining to the topics to make it easy to find recipes, workouts, faith, etc.....

Thus, with that I will say goodnight for now and I look forward to sharing more with all of you soon as the Spirit moves me....as the inspirations and thoughts come....and as I get excited about a topic or thought that I just can't wait to share with everyone and anyone who is willing to listen!

What inspires you?  What helps you think outside of the box?  What are you passionate about?  I would love to hear.  Post a comment whenever you can!

Hugs and blessings,
~K :)

Friday, October 24, 2014


I have often wondered what mass would be like in latin?!

What would mass have been like Pre-Vatican II?

There are some Catholics who don't have fond memories of Pre-Vatican II; and even the Latin Mass.

But, my question is: Does it have to do with the Mass or is it more about how our faith has been taught and learned from years of past?!

Once upon a time, when questions were asked about our faith the common response was, "because that is how it has always been."  I have pondered on why so many Catholics were given this answer and I have come to the conclusion that many of the answers were not known or understood by many adult Catholics themselves.  Thus adults being adults don't want to look uneducated or unknowledgeable especially to their children or grandchildren or even those being catechists to children.

Our parents and grandparents didn't necessarily understand the rich beauty of our Catholic Faith yet, they were faithful to the Church.  Why?

I think it is because they may not have understood our faith in a historical or theological knowledge but they understood it emotionally...spiritually.

Something deep down inside of them stirred to keep them going to Mass...to keep them, us, on this journey of faith.

Today, we have access to learn all about our faith through many avenues, sources....internet searches, learning/study videos provided by some excellent Catholic Resources, and many many many more!

Which brings me back to the LATIN MASS!!!!

Shouldn't all Catholics be able to experience their faith to it's fullest?!

To experience their faith in a way that they feel fulfills them the best?!

Shouldn't all Catholics be able to have a chance to participate in a Latin Mass if that is how they would feel fulfilled?  What about all the Catholics who have never had the opportunity to experience a Latin mass?


Learn more about how our Diocese can 
support a Latin Mass Community!

Sunday....October 26th at 6pm is a pre-meeting.  A time to gather and pray and learn more about how to support a Latin Mass. Message me on facebook or email me through this posting to find out more about the location and who to contact!

OCTOBER 28TH, 2014...
7 PM 

***This meeting is an opportunity to show support for a Latin Mass....and/or to at the very least showing support to fellow Catholics who would really like to have a Latin Mass Community!

Learn more about the Tridentine Catholic Latin Mass here.

Catholic means universal...united...

Stand up and be a universal, united Church together!

Blessings and hugs always,
~K :)

Thursday, October 23, 2014

Refreshing thoughts on Thursday!

Sarah Fragoso is probably my hero in the paleo world....with the balanced bites ladies coming in on a very close runner up!  That's for the powerful paleo gals!  

As for the guys....well...Sarah's podcast partner and friend, Jason Seib is probably my hero with Mark Sisson right after him!
It speaks to the heart of what these two stand for with the Paleo lifestyle.  And it speaks to what I try to not only live but to express to so many!

I don't think they can talk enough about people (especially women) being metabolically broken.  My thoughts are that when a person is metabolically broken they are also mentally and possibly spiritually broken.

After all how do we get to be metabolically broken?  We get there because we are feeling desperate.  A person isn't liking what they see in the mirror and how they feel.  They get desperate and go to extremes.  

My thoughts on getting desperate is great if a person chooses to kick themselves in the butt and really hit their nutrition hardcore, thus in return having them lose a bunch of weight real fast....but then stick with it!
Have that quick start be the turning point to make real life changing choices for the longevity, for the journey of life. 

Thirst to be more!
Be thankful for ALL that God is.   
Thankful He is always present!
Thirst to know Him better. 
Thirst to serve Him better.  

As you are thankful and thirsty for Him you are able to learn some amazing ways to be thrifty! 

Teresa had to have thirsted for our Lord! She had to have thanked him for all He is!

Thrifty tip for the day:

Use coconut oil for your face and hand cream.  You'll save sooooo much and actually reap health benefits.   Plus the added bonus of not having to wash the lotion off when you cook!

I would imagine if I designated just one jar for my hand and face lotion it would last me the entire year for $10!!!!

I use to spend $35 on face cream every 3 months and $10 on body lotion every 2-3 months. 

Go forward today thirsting for God...
Thanking Him....
And honoring Him by being thrifty!

Hugs and prayers,
K :-)

Wednesday, October 22, 2014

WOW on Wednesday!

Empower yourself to learn some amazing ways to take care of yourself as a woman.....and it is free!!!

I don't know if it is too late to register since it has already started but check try to check out anything you can about the FOR WOMEN ONLY CONFERENCE HERE!!!

I think St. Teresa had to know how important it was to take care of herself in order to do all she did for God.

I have found the better I take care of my physical body, the more I can do for God....and I like that!

So check it out....and also checkout
GIRLS GONE STRONG!  These ladies rock.

I know it's short today...but I wanted to share some of the great stuff I have been checking out the last couple days and don't want anyone to miss out on it!

And remember...

Women...you are wonderfully made....you ARE A WARRIOR!

Blessings and hugs!
~K :)

Tuesday, October 21, 2014

My Tasty Personal Template

My personal template for a good old fashioned hot dog:

1. great uncured, no gunk, organic hot dog
2. two leaves of romaine lettuce
3.  mustard, and any toppings you usually love...onions, sauerkraut....hot peppers....anything!

What I have learned about making this life for me...

I loved a quote I heard awhile back in a  podcast I listened to from PaleoHacks!  Their guest on their #17 podcast was John Durant. (Yes This was a long time ago but it was worth relistening to and sharing with all of you!)

John Durant talks about his book: The Paleo Manifesto (I received it as a Christmas gift last year...LOVE IT)  and some of the cool things he discusses in his book!

It was awesome!  If you have the time you really should click the link above and listen to the podcast.  It is approximately an hour but worth it.

I loved how he addresses how we need to fine tune what works for us and our bodies and our lifestyles.  basically once a person really understands what a Paleo "diet" (really I prefer lifestyle) is all about and have taken to it...then tweak it to work for you!

For example, some people's bodies have no complications with their digestive systems when they take in a little bit of grains, legumes, or dairy...even gluten...from time to time.

BUT....then there are others that it creates havoc either physically, mentally, or both.

And here is my take on this....

The only way we can possibly know what works well with our bodies and what doesn't is a person must be willing to clean out their system for 30 days of all gunk...sugars....breads....grains....legumes....dairy....
Getting back to basics: MEAT, VEGGIES, FRUITS!

And then a person can play with a few things, reintroduce items one at a time.

Plus, this will allow you to know what is right for your body not only physically but mentally and spiritually.  What is going to help you lead a fulfilling and peaceful healthy lifestyle?

After all if you are obsessed on getting it "perfect", well that is going to create stress.  That is going to increase cortisol and stress levels, which in return isn't going to help your mental health.  Instead when we approach life (mind, body, soul) holistically we are able to see we have different needs with our food, fitness, and faith at different times and seasons of our life!

Once, I was really mentally free from the gunk of sugar I was able to start playing with exactly what works for me and what doesn't.  What I love is every time I learn something new from research or a podcast or continued education....I determine if it is something that could work for me or if it is something I even want to try just to experiment.

What I love about being A REAL FOOD pursuer...(Paleo) is the openness to always grow and learn what is best for my mind, body, and soul!

For example, I have learned over the last 5 years by being my own test/lab rat in this is....

.1.  Bread (includes pasta)....won't touch it...don't miss it....not tempted...won't waste the space in my belly when I can fill up with lots of great meat and greens and be much more satisfied! (plus no more insulin spikes to effect my PCOS).

2.  Grains...every time I think I can have a little popcorn here or there....it explodes in my belly and oh my goodness gracious I am beyond uncomfortable...sooo not worth it anymore!   As for rice and beans, I really could careless....the only reason I have taken bites of them is to make sure I made it right for my husband and daughter who are not ready to give up their beans and rice :)...But too many of "testing/tasting" over too many days....I can feel it in my ankles and knees....thus....not worth it anymore!

3.  Dairy....I will have heavy cream from time to time....but I have fallen in love with coconut milk that it's not even an issue....  I do miss my cheese from time to time...but I have found a sprinkling of a good aged Parmesan does the trick for me....but this is a "treat"  for me otherwise I can easily find myself turning to cheese...and in return retain lots of water in my joint area, acne, and congestion.  Yuck!

4.  NO SUGAR....EVERY TIME I think oh I will just have one cookie with my little one, or just a bite of cake....it messes with my hormones and my mental health....it is sooooo not worth it!   ***The only exception to this is a full fat really creamy, real sugar cane, ice cream.  The dairy proteins and fat balance out the sugar....thus I can do a bit of it.  But then I have to really be mindful of how I am feeling and my emotions for a few days to make sure I don't start leaning on Paleo treats....because all they will do is continue that spike...because after all a treat is a treat....some yes are better than others...but a treat is still a treat!

***You might ask why am I willing to have this treat....because it brings  a smile to my daughter...her love language is time and gifts and for her, the fact that I am willing to give her this gift of my sacrifice and truly enjoy that time together means more to her than all the stuffed animals in the world!

This is my personal template!

What is your personal template?

St. Teresa had a template!  She lived boldly for God.  She sacrificed without hesitation because she knew it was right for her life.  She listened to her mind, body, and soul!

Many blessings,

Monday, October 20, 2014

Challenge of a lifetime: Motivation through Movement

I started a new workout program today.  I can't wait to share more about it once I've gotten through at least the first phase.  But until then, think about what kind of challenges have you given yourself recently physically? Mentally? Spiritually?

I was thinking about challenges and how I came to this journey of living Paleo.  I realized in a way my Daniel Fast, even though it was for spiritual reasons, was a challenge I made for myself; but it was a commitment I had made to God.

Through that Daniel Fast I discovered my health, not only spiritually but physically.  When I had reintroduced meat, slowly, I was able to see how strong I was able to become.  It allowed me to how much protein I needed or didn't need on a day to day basis.

Now, when I do a Daniel Fast it truly is a sacrifice, because I do love my meat!

It is possible for a Paleo to do a Daniel Fast and still stay healthy and even come out stronger for it.

I guess my point behind this, is it had me to thinking, how with a spiritual fast of any sort (a day, a week, a month, etc) (Daniel, absolute, skipped meals, etc).....they all do have a beginning and an end.

BUT....a spiritual fast is usually sought for the prayer power aspect.   Yes, there are great health benefits that go along with it.  After all everyone's liver and kidneys need a break from time to time from having to work so hard.

Yet, for me a fast now consists of me giving up stuff that is within my Paleo Plate.   And that is a sacrifice.....cause I love meat, I love coffee, I love some nuts, I love honey, I love wine :).....but I know God will honor my sacrifice.

So, even if any of those items above are something I only have a couple times a week, by making that conscience decision to abstain from it for a period of time.....I am saying to God, "I am here, I am listening to you!  I have so much to ask of you, yet I want to also listen to your will!"

I wonder if that is how St. Teresa of Avila felt?

Did she realize making personal sacrifices are actually rewarding because of the amazing moments and clarity you receive?

What motivates you to move?
What drives you to get up in the morning to exercise?
What type of exercise/movement gives you enjoyment?

Write up an exercise/movement plan today!  Move in a way that motivates you!

blessings and prayers always!
~K :)


Does your choice provide life or nurture death?

Thus I ponder on how this is relevant in ALL things in life...even food...nutrition....exercise!

Let's take food and drink as an example.

What is your treat: chocolate, pie, wine, bread?

Why do you partake in any of those items?

Do you partake to celebrate something (thus nurture life)?

Or do you partake because you are angry, hurt, not loving yourself (thus nurturing death!)?

We all have that one or two things that we may "crave"....so it comes to choices....to balance!

Balance needs to be obtained in so many ways!

How did St. Teresa create balance in all she was called to do?  How did she ensure her choices were life giving and not life taking? 

I imagine she turned to God during her times of craving....really, always!

Take these thoughts and questions for your week and reflect on them.  Journal about them.  Strive to crave God more than any physical or optional wants.  

Have a blessed week!
Hugs and prayers!
K :-)

Saturday, October 18, 2014

September 13, 2014 Women's Conference Sum Up!

I waited a bit longer than I had intended to share with everyone this amazing day of reflection, prayer, and personal growth that I experienced a month ago.  

(Read previous post here to learn about the lead up to this Women's Conference I attended in September!)

My one huge thing for all women who didn't get to go:  YOU MUST GO NEXT YEAR!

Now I am a huge Joyce Meyer fan.  I would love to go to one of her conferences one of these years....but let me tell you the speaker: ROSE SWEET, was top notch! Check out her website here! 

She provided a beautiful, hip, loving environment that blows all those old thoughts that a CATHOLIC conference is stuffy, too serious, or too outdated.  

I remember going to a learning session once years and years ago to learn some things about my faith.  The speaker was well intended, she had fantastic material and message to share but the stuff she used wasn't catchy, wasn't with the times, and she didn't really engage her group.  Maybe I was naive, a newbie, and a little bit out of my league....but it just was dull for me.

BUT...this was nothing like that.....

This was empowering...

This was amazing....


The first part of the day was learning about the 4 levels of happiness.  That basically we MUST strive to be in level four:  an amazing beautiful relationship with GOD!  

To understand just how much to TRULY LOVES US NO MATTER WHAT!!!  It is at this level that we will find true, full happiness.
Levels one, two, and three (things, self, others) are intended to point us to God, level 4!!!  Thus, we must reorder our lives and put GOD at the top of our pyramid, instead of any of the other levels.

How do we achieve this?



Be quiet...listen to HIM!

Get away from everyone to BE with HIM.

Read HIS words....GROW in HIS word.

When you fall in love with God, you get to KNOW HIM on a level that is hard to explain and others may not understand.


Yet when you TRULY love HIM you are able to know HIM and SERVE HIM without feeling ME, ME, ME; without feeling like you must impress others, or worry about stuff, or all the other reasons that may hold you back from truly LOVING AND RECEIVING GOD AS YOUR FIRST MAN!!!!

The second half of the day was about the 7 stages of Romance.
Big take home: these stages lead us to THE TRUE ROMANCE WITH GOD.
Our goal is to know God so intimately that we become so full with HIM that we don't desire other imitations.

Be willing to say to HIM: TAKE ME LORD!  

My summary doesn't possibly give that day full justice....but I hope it gives many of you something to think about.  I pray you all mark your calendars for next fall to NOT miss this amazing conference.

St. Teresa challenged herself to continually learn, grow, and move in her faith....this is exactly what this conference with do for you!!!

Blessings and love always,
~K :)

Friday, October 17, 2014

Fabulous Gifts and Talents on Friday

What if we all looked exactly the same?

What if we could all do the same things?

What if we each had the same goals, ambitions, and desires?

Wow...we would be boring.  WE would probably drive each other crazy!

Isn't that what coveting is all about?  When we see someone taller than us and think: I wish I was taller than them.  Or...."I wish I could play the guitar?  Or..."I wish I could bake all day long"...

It means we are focusing too much on what we don't have and not spending near enough time appreciating and marveling on what we do have.

Years ago I went to a conference that was geared for musicians, those who teach music to others.  I was excited to go, but I was also naive in what to expect from this conference.  In the very first session I realized I was truly a fish out of it's water.

I began to think, "What am I doing here?  How am I ever going to be like these musicians?"  Then I went to a workshop that changed my life...my mindset on comparing oneself to others...for forever!

I DIDN'T HAVE TO CHANGE!  I have talents...I have gifts, that ARE NEEDED!!!  But just in a different way!

I may not be able to play an instrument, but musicians need people behind the scenes.  they need people willing and wanting to hear...to appreciate what they do.  Sometimes our gift and talent can be an ear!  Being available!

Now, as I go through life I don't compare or "wish for" anymore because its fruitless.  It solves nothing and it doesn't honor God...it doesn't acknowledge He created us all unique, AND IN HIS

***Lean on St. Teresa of Avila to teach you how to overcome EVERY obstacle!  How to to walk like her and lean on the words from St. Paul, "I can do all things through Christ who strengthens me!"....be bold and confident like she was with these words!

Hugs and prayers always,
~K :)

PS....Monday will carry on with this theme about loving oneself...through our movement...through our motivations....and marveling on our own personal amazing strengths and abilities!

Thursday, October 16, 2014

Thrifty Thursday with Saint Teresa and my HAIR!

Several years back my family and I embarked on an adventure to Italy with our church choir group.  It was an experience of a lifetime cherished by my whole family.

We had to start saving for it many years before it.  We had many ideas and goals on how to accomplish this.  At the same time we were taking care of some medical debt and a gas line debt.  I thought my husband had lost his mind when he was pretty persistent about us saving for this trip.

Thus, I started to get creative in cutting costs, and figure out some of our LATTE FACTOR (check out this link about the LATTE FACTOR).   Having read this book years and years ago (probably close to 15 years)...I knew the art of tweaking our budget on a pretty regular basis.

Which brings me to my hair.

My hair has truly always been my vanity.  I can leave the house in ratty clothes, no make up, but my hair has always had to be done.  Even if it is a crazy "messy" look that I have purposely coiffed.  Point being:  hair was, is my thing!

Years before my daughter, I would enjoy a Tony and Guy hair cut about every 3-4 months and spend anywhere from $50-75 on a cut, depending on the stylist.  That's not even counting the times I would highlight it.

Then had our precious daughter and I really didn't have the time to go to a stylist, so I would trim here and there, streak my hair from time to time....and basically experiment in a very minimal way so as to not create too much of an issue with my look or hair if I was to really "screw up".

Over the years I have had many stylists who have actually helped me learn even more about hair cutting and coloring.  I was still averaging about $30-35 every 6 weeks to 2-3 months.  It just depended on the cut, which would determine how soon I felt I needed to get back to the salon.

Back to the LATTE FACTOR.....do the math and hair cuts can add up.  Thus I thought....I can cut this cost by using the skills I had been learning.  I took the plunge.   For over 2 years I trimmed my hair.  And gained confidence enough to even start adding layers, and texture.  Every time I would get a compliment about the "cute hair cut" I had just gotten....or a comment of "wow you got your hair cut, it looks great".....well it made me bolder and stronger to know that I can do this!

For me it was a leap worth taking because even my best and favorite stylist would still not know exactly what I was thinking in my head for my hair....and even when they got it absolutely right....well my hair doesn't grow even, or it would lay one way on one side and not the other.....so I have crazy hair anyways.....I couldn't possibly go wrong :).....

Thus my secret is out....I have been cutting my own hair now for almost 4 years....with only one trim done 2 years ago by a stylist right before my grandmothers funeral.

What does this have to do with St. Teresa?

She was a nun.  She sacrificed her LATTE FACTOR all the time.  She had to wear a habit to veil her hair.  She had to die to any and all vanities.

I did the math for those 2 years of saving for the Italy trip (and that was just one way I cut costs)....I saved close to $500!!!  It was so worth it, in so many ways!

What can you do to cut costs today that will not only put more money in your pocket but give you a boost of confidence that will help you strengthen yourself: mind, body, and soul!!!

Drop me a line and let me know!

hugs and prayers always,
~K :)

Wednesday, October 15, 2014

Wonderful Warrior Woman: Saint Teresa of Avila

Today is the Feast Day of St. Teresa of Avila (click on name). 

 I have always leaned more on 

Yet, the more I read about, Saint Teresa, I can see how we as women have much to learn from her.  She was an amazingly strong woman full of spunk, yet femininity.

What's really cool is the Church will begin a year long celebration of her 500th birthday (click here), starting today!  Giving us as women an entire year to strengthen ourselves through a great woman of faith!

To start this adventure of learning even more about this saint, I am going to start a Novena to her....(Click Here).  During these 9 days I am going to post something prayerful for us to grow from and weaves my themes of each day. 

Hope you are able to grow and strengthen yourself: mind, body, and soul...right along with me.  

Sneak peek of what's to come during these nine days:

Day 1;
Today.....read the picture poster board and reflect on how as a woman we must be true to our vocation and calling first and foremost.

Day 2:
Thursday, Oct. 16...

Day 3:
Friday, Oct. 17

Day 4:
Saturday, Oct. 18

Day 5:
Sunday, Oct. 19

Day 6:
Monday, Oct. 20

Day 7:
Tuesday, Oct. 21

Day 8:
Wednesday, Oct. 22

Day 9:
Thursday, Oct. 23


Tuesday, September 23, 2014

Tasty Tuesday: Snack on Fat!

No really!!!

Having a craving?  Feeling sluggish? Need a quick snack to get you to the next meeting, class, task, or just because?

Pick a great quality high fat snack to not only create satiety, but to create energy, and to turn off the insulin spiking!

My top ten fat snacks!

1:  1/2 avacados with salt squeezed lemon or lime.  Dig in! (Sometimes I will sprinkle a little bit of a hot pepper like that yummy rooster sauce!)

2:   Tbs of almond butter, tbs of coconut flakes, tbs of cocoa nibs.   Mix all together for a creamy crunchy delight.  (Some may want it to be a bit sweeter so a drop or 2 of a liquid stevia)

3:  tbs of almond butter, tbsp of sunflower butter, sprinkle with cinnamon. 

4: olives

5: macadamia nuts sprinkled with salt and ceyene.  

6:  macadamia nuts, coconut flakes, cocoa nibs mixed together.  Like a trail mix.  A variation is all the same but toss it lightly with some coconut oil sprinkle with cinnamon and roast it in oven maybe 500 for 5-7 minutes.   But really watch it cause of the coconut flakes.  

7: bacon!!!!

8: bacon with almond butter!

9: the first snack of avocado with bacon sprinkled on it.  

10:  number six snack with bacon crumpled in it!

How can you possibly go wrong with bacon!

If you want to understand more about the science of fat and how it's not fat that makes us fat (the right fats that is).....check out resources like:

Jimmy Moore - Keto Clarity
Johnathan Bailor - The Calorie Myth
Mark Sisson - Marks Daily Apple
John Kiefer - Carb Nite

And of course my favorites on:
Every Day Paleo
Balanced Bites

So now go get a scoop of clarified butter and sprinkle it with salt or cinnamon and enjoy!   Lol!!!

Hugs and blessings always,
K :-)

Monday, September 22, 2014

Monday's Motivation to Move: to cardio or not?!

Apparently this morning when I went to turn off my alarm I inadvertently took a photo shot of my alarm going off!
When I started to look for the picture I was going to add for todays posting on Motivational Movement I realized I wanted to share it.  I have been listening to podcasts with ...

His story is amazing!   Which got me to thinking that I, yes, need sleep....but what I really need to be doing is getting to bed earlier because I REALLY REALLY REALLY love getting up early.  I accomplish so much more....I feel so refreshed...and alive!  Thus this last week I bumped my waking time back to 5 in the AM....like it was several years ago.....and I have totally loved it!   Now I'm not saying there may be a season where sleeping to 6 again is going to be necessary but I truly understand sleep in such a better way than I ever did before, that I KNOW that I will not sacrifice my bodies need for sleep on a consistent, regular basis.  But, that will be a posting for another day :).....
I want to share about cardio....about walking....about running....

This podcast from BODY DO OVER  (follow the link in the highlight to check it out).....is great in that it really helps a person understand what is true cardio and what is a "rat on a spinning wheel"....which is what many think is healthy, or think it is cardio...but instead is truly creating havoc in their bodies!

When I cut back my running last year I started to not only feel the great restorative effects of backing off and actually stopping for a good period of time.  Now that I am running again, with great moderation,  I have seen great improvement in my strenght and my speed time.

There are so many great Walk/Run workouts, sprint work, etc....and with greater results without the cortisol release.....

Heck take a look at the pictures of the Prevention book I have here on this posting....it gives a really great way to interval your walk/run and feel great.  What is even better when you do interval workouts...it is a shorter time....with better benefits!  Who doesn't want to save time!

My next posting on Motivation Movement I will share more on what my weeks workouts look like!
Til then....have a fabulous week!
hugs and blessings always,
~K :)


It's not just about the woman carrying a baby in her womb, trying to decide whether to keep her baby....

It's not just about the woman in crisis, young, single, older, married…

It's not just about one denomination of faith fighting for a voice....

Life: it's about....

The woman and the man realizing that when life is within them there is a responsibility, there is a gift, there is a grace...

It's about taking that fear, that concern, that worry, and trusting our Lord to walk with us and to remind us to hold our heads high even when we have fallen.

It is about many voices united together no matter color, creed, and walk of life. Each church is a part of an amazing body. What better way to become one voice than through prayer and fasting for life...love...liberty...

I think about how there is always a war, fighting all around us; between countries, cultures, religions.  Wouldn't it be awesome to defeat this culture of death, culture of war, culture of fighting within?

Ah…but, we can!!!!

By uniting and fighting together with one voice for the one true body. 

We have the opportunity as the many parts of this one body to unite even stronger for 40 days at 40 different churches in our area; to stand up and pray together for...life...love...liberty!

September 24-November 2 is the annual 40 DAYS.  Let us not only unite in our prayers, voices, and love, but let us unite as one Church. One Church that has many parts that all leads us back to the same Savior.  

The One who breathes life within us.
The One who loves with no end.
The One who teaches liberty is true freedom.

Is your church willing to stand up for life...love...liberty?

Respect Life Ministries: Amarillo  for further information on how to join this amazing battle.  Join in to be one voice....with our swords, our armor, and our love for Christ.  United for 40 days 40 churches can pray and fast for life...love..and liberty and fulfill our destiny by being the many parts of the one body!

Tuesday, September 16, 2014

Tasty Tuesday: Pizza Zucchini Bites

Slice zucchini about 1/3 inch thick.  I made sure mine were thick enough to be sturdy.  

Spread on an organic pizza sauce. 

Sprinkled with all sorts of seasonings: onion powder, garlic, basil, salt, pepper....

Fresh, grass fed, Romano and Parmesan cheese.  A little goes a long way!

I made these for a get together.   So I kept them just cheese.  But I have topped th with pepperoni and olives.   Sausage and onions.  Tomato and basil leaves. 

Put in oven on broil at 450 degrees for about 10 minutes.  But you'll have to just watch and tweak with your time cause I'm terrible about exact times:).

To me this beats any doughy crust pizza I ever use to eat. I love it.  

Drop me a line and let me know what's your favorite pizza recipe!

Hugs and blessings,
K :)

Friday, September 12, 2014

Family on Friday: The Gift of True Love!

As I sat this morning reflecting on my week...reflecting on my day...reflecting on the weekend....


Then I remembered...The week was fuller...YES...so many activities started back up for us this week! 
And this Sunday looks more like Monday Madness, rather than a Sunday Siesta!


Today we have family photos scheduled at the church...then family eats...then daddy/daughter bonding time starts and continues through  tomorrow evening;thus even though I will not be with my family tomorrow I am doing something that will be blessing my family for a very long time.

I am stepping away from schedules, away from TO DO lists, away from obligations, to do something truly FOR ME!  (Something I am really bad about not doing, mostly 'cause I feel guilty, totally other topic for another day...lol!)

Yet...my family WILL reap the benefits from it, because...

I am going to be filling up my love tank. 
I will be refreshing my Mind.  
I will be renewing my soul!

I will be spending my Saturday, September 13, 2014, from 8:30-6:30 at St. Mary's Cathedral, with other women also looking for ways to be STRONGER SOLDIERS..for themselves...for their families...for CHRIST!

If you are still on the fence about attending this conference....THEN JUMP DOWN and JOIN ME with so many other women to not only learn some amazing things, but to also "RETREAT" from the hustle and bustle...to remember what we were created for...why we were created...and who we are!!

I cant wait to fill up my tank...my soul...full of...



***Click here to register...to find out more....to come...but don't let that stop you just COME!!!

***Now you might say...but Kelly I don't live where you live!.....THEN FIND SOMETHING TODAY....RIGHT NOW...IN YOUR AREA TO FILL UP YOUR TANK/YOUR SOUL...GOD STYLE!

Finally...remember to pray for all the women and team who are attending this conference!  We are are WONDERFUL WOMEN WARRIORS through prayer...through Christ!

Blessings and hugs always,
~K :)

Tuesday, September 9, 2014

Tasty Tuesday: Protein Powder Power

 I have found some really fun ways to incorporate Protein Powders in our families life that meets the needs for all of us: 

Hubby: workout recovery, extra calories
Daughter: healthier "milk shake", guaranteed no argument nutritional needs.
Me:  stabilizes my insulin, helps me keep my hormones balanced.



2 scoops of protein (20g total)
1/2 c plain kefir
1-2 tbsp of  sunflower butter
1 tbsp of cocoa
1 cup of almond/coconut milk
handful of spinach

***blend up in bullet until smooth and to desired consistency.


1 scoop of protein
1/3 c plain kefir
1 tbsp of cocoa
1/2 avocado (she has no idea!)
1 tbsp pure maple syrup
1/2 cup of almond/coconut milk

***blend up....she likes hers really thick....not only is the avocado full of great healthy fats for her but it helps make it really really thick and creamy.


1 scoop of protein
1/3 c of full fat coconut milk
2 tsp cinnamon
1/2 tsp ginger
1/2 tsp cayenne
1/2 tsp turmeric
1 tbsp vanilla
1 tbsp chia seeds
1/4 tsp Maca Root (life saver for pre-menopause!) 
1/2-1 cup of almond milk

***to me this is like a Latte-Chai Tea with a kick!


1 scoop of protein
hand full of spinach
1/2 avocado
1/2 cup of full fat coconut milk
1 tbsp cocoa powder
1 tbsp vanilla
1 drop of essential oil peppermint  (I guess if you were to use an extract you could try it with a tsp first and go from there)
1/2-1 cup of almond milk
 ***blend for a refreshing delight!


***I quite often will shake up a scoop with 1/2 c of almond milk or coconut milk and add it to any of my favorite teas to give it a creamy boost!

Now that you have my favorite uses and recipes with protein powder (make sure you use a high quality source)....NO SOY!!!

....anyways, below you can read more about my thoughts on supplementing: 

In the ideal world no one would feel the need to supplement.  Whether it is vitamins, minerals, herbs, protein, and so on.  

I love listening to many influential people in the paleo community and their take on supplements. 

There are a few I look up to as being an excellent example of how living a whole full life through eating a whole food diet is possible...to not supplement with powders, capsules, gels, etc.   They live it, they encourage it, and they are an excellent example that it is possible to have the WHOLE package: health of mind, body, and soul through real food eating, real exercise, and real living!


We each have different lifestyles.  We all have different needs.  We all know what we are willing to do and not do.  What we are willing to truly fight for.

What everyone should do, on a regular basis, is evaluate what a person really "needs" to develop and maintain a healthy lifestyle.  Whether a person is trying to accomplish a physical challenge or goal, energy, better health, better choices....they must decide what they really need!  

What are they willing to do?

I will cycle protein shakes from time to time for various reasons.  Such as, if I am traveling I will have it on hand to give me a snack in between or if there isn't going to be a clean meat choice, or even just wanting a "treat".

I will use half of a regular dose of protein for a green shake because I like the creaminess it gives it.  I will use it to pump up a "treat" I have created to ensure a good protein balance in the ratio to not create insulin surges.

Or I will start out my day from time to time with a hearty shake with lots of cinnamon if I feel I am going to be too much on the go.  I don't want to do mindless eating and set off my insulin wrong.  

For me a clean, quality protein shake to start my day is sometimes exactly what I need to ensure I continue to make really good healthy whole food choices throughout the rest of the day.

Then there are supplements like the B vitamins, and other "energy" creating stuff.  I like to stick with just green tea and b-12 complex to ensure I receive a natural energy and not an addicting or stimulating energy that is received from caffeine in coffee.  For me I have noticed I have been becoming more sensitive to coffee.  It has been creating icky irritation and edginess that is just not worth it to me.

Some minerals are just important to supplement due to the fact they are difficult to receive in our nutrition due to the fact that our lands soil is deficient.  Thus, I on a regular basis take in magnesium.

I am a woman....hormonal, and pre-menopausal....thus maca root and 5-HTP help me feel balanced.  Whether it is in my head or not, I know that I DO feel calmer and less hormonal.

I remind myself all the time that these SUPPLEMENTS must stay true to their name.  

Meaning they are to add, to enhance my nutrition, not replace.

I MUST already be taking care of my nutrition and physical needs first in order for me to feel like I should take anything else.  I must make sure I am dialed in with my nutrition to determine if I should, want to, need to, or will supplement.


Too many people think they can take a magic pill to fix years of bad choices.  And that is just not how it works.

I would love for us to live in the ideal world of everyone realizing their true whole food nutrition must come first before they reach for that bottle or powder.  But...we don't!

Therefore, what I have learned...and truly believe is like that saying:  you can gather more flies with honey rather than vinegar!

If a supplement will encourage a person to start making healthier, whole food choices, to be open to hearing about a lifestyle that is sustainable with great clean eating then I am all for it.

I watched this wonderful TED TALK about what motivates a person to buy something, or get into something, which had me thinking this thought:

Some people see XYZ (insert goal, etc.) as hard and want ABC (insert potion) to be their cure.  Thus, if ABC can be a gate to teach them about XYZ then maybe it is the right approach to be taken, at least for a short period of time to learn about XYZ, to realize they don't need ABC.  Or maybe just the B and not the A and C...:)....

In conclusion, I realized we all have to choose what is right for our lives.  I would love for everyone to see how amazing and strong they are.  I would love for everyone to see how amazing whole food is.  I wish bread and grains could be ditched from everyone's diet, kitchen, life.  

But that is an IDEAL....and sometimes living in this crazy world is just hard: MIND, BODY, AND SOUL! 

Therefore, my great prayer and hope is everyone will be able to find what truly works for them to find better health: of mind, body, and soul!

As for me, I love the celebration of whole food.  I love the fizzy, fun drink I create with my magnesium.  I love feeling full of life with cycling the other supplements I take.  And I really love the "sweet treat" I give myself through shakes!  And I really love knowing that I am spending my "latte factor" on quality food, books, great vacations, and family fun....not supplements.   But heck that's for a totally different write up on another day! :)

Friday, September 5, 2014

Friday's Faith: novena to Saint Catherine of Siena

I have found over the last couple of years the powerful focus I can have with my prayer life when I pray a novena.  

A novena is normally 9 days of prayers with a specific intention and with/to a specific saint to intercede for your petition.  

It's history is kind of cool in that it reflects the 9 days Mary and the apostles waited in the upper room praying.  And then it was the 10th day that Jesus appeared to them.  

I am starting a novena today to Saint Catherine of Siena along with many many others.  This will mark nine days before the woman's conference I talked about on Wednesday.  

I would like to invite all and any to join me  in this amazing way to pray.   This is not just a Catholic thing.   This is a Christian thing.  

We all acknowledge there was a wait in the upper room.

We all believe in our amazing Lord.  

We all believe in the power of prayer. 

Therefore join me in gathering in numbers in force for the success of this conference coming up...

...for hearts to be opened to attend...

...for even you to hear God speaking to you about this conference!

Join me!!!

Hugs and blessings always!
K 😊

Wednesday, September 3, 2014

WEDNESDAY: WWW (Wonderful...Warrior...Women!)

What do women need?


Love...creating ripples...good ripples!

These all help lead us to happiness...to fulfillment...to the heart and core of who we are as wonderful warrior women!!!

What happens when we lean on our power and strength for fulfilling our needs or worse expect others to provide it?

It's not wrong for us to seek love from others.  It is not wrong to want to give and receive love.  BUT...what if we went to God first.  What if we sought HIS love first?  The great amazing thing is we already have it.  We just need to believe it...EMBRACE IT!!!

ALL WOMEN...struggle with this...some more than others:  single, married, divorced...ALL...young, old, short, tall.....ALL!!!

But what is exciting is we can turn to Gods word to teach us to go to HIM; to learn how to find true happiness.  We can go to him to teach us to know TRUE LOVE!  We can go to HIM to understand what he meant with the bridegroom; how HE gave us Jesus, so we can live amazing full lives.  We can be WONDERFUL WARRIOR WOMEN!!!

What is exciting is we don't have to do this alone.  There are many amazing resources, programs, support groups, out there. 

I am exceptionally excited I get to share with you, on my first week of launching WEDNESDAYS: WONDERFUL WARRIOR WOMEN,  a woman’s conference that will be held SEPTEMBER 13 at St. Mary’s Cathedral.  (Check out this link to find out more!)

This conference is going to do exactly what women all over are looking for.  It will empower ALL women to be the amazing women God designed them to be.

This is an exciting opportunity for all women!!!  My hope and prayer is all women will attend this event.  All women will make the time to fill up their spirit during this conference.  That all women will understand this is not just for the married...the single...the divorced....but for ALL women!

I think the divorced are especially vulnerable to not feeling loved or loving themselves.  There is shame, hurt, pain...and we all need to know there are amazing resources designed especially for these brave amazing women who have to figure out their faith walk in a different way.

I am honored to get to share with all of you about this amazing event coming up!

Pass this info on to every woman you know!  Let’s have a packed house!  Let’s rock our town...our diocese!

Let's all unite as amazing women...
Amazing warriors...
Amazing worshippers...

As we discover our true happiness...
Our true acceptance...
True understanding...
True purpose...

Through the bridegroom....

Through CHRIST!!!!