Mental Health AwarenessTo me this plant is a symbol of my life...  offering Hope to those that need it! The plant symbolizes new life, new opportunities, new growth. When I moved back into my home, after living with family during my recovery, I bought a baby plant and ordered myself to keep it alive... paying attention to the life of the plant is synonymous with paying attention to my own life. If I noticed the plant dying, then I was probably slowly falling back into old habits, ultimately leading to my death as well. I use this plant to make sure I am being present and mindful in all that I encounter. The plant grows with sunshine, water and love as do I. In order to move forward, we must continue to nourish our souls with plenty of sunshine, self-love, quality soil and water.  It’s been nine years, my plant is still alive, and even needs a bigger pot in order to continue to grow. The plant can only grow so much in its current pot; it’s roots are maxed out, and soil limited...I am going to be transferring it to a bigger pot, allowing more opportunity to flourish. (Why do I keep putting it off, the longer I wait, the longer I keep thinking about it but never act on it, the more I take away from it’s potential growth! Stuck in a cycle, never making time to transfer the plant. I’m worried it will die in its new soil. Just as my plant continues to grow, so do I. Keeping the plant trapped in its current pot keeps its growth potential limited, transporting it to more soil and a bigger pot offers more opportunity for growth, synonymous with life! Everyday a plant grows, it adds something special to the world, everyday we grow, we also provide something special to the world. Some see its beauty, some do not, either way, it continues to grow...with sunshine, water, quality soil and love! Thank you to all the psychologists and psychiatrists making a difference in the world of Mental Health. Each of you provide an opportunity to see from a different perspective. Ultimately, we are responsible for our progress, but you provide the necessary tools! Special thanks to Tina Cottone, Mike Rock and my family ❤️  I’d like to help spread hope to those struggling with Mental Illness.My baby plants are available, let me know if you want to keep one alive! Find strength in knowing you are not alone! 
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NASM OPT by KERRI JAHELKA
4min oral presentation CalU.edu via YouTube https://youtu.be/75GtTXB1Dug Shocked, completely and utterly amazed...
Almost nine years ago, my only goal in life was to be happy, to find happy within myself. At this point, I’m afraid to jinx myself, but I can’t help but continually be amazed at how I’ve been thinking, feeling and behaving! I feel in-control of my off-balanced brain! Years and years of goal setting, cognitive therapy tools, positive thinking and doing, courageously believing in the possibility of feeling better! It’s happening, recovering! While actively engaging in life, dealing with the up's and down's along the way.! It’s a different kind of energy, a different kind of “get up and go,” it’s a peaceful feeling! I honestly can’t believe it’s really real, but I want to believe it, I hope it continues and for now I’ve made a deal with myself to trust it is what it is and make the best of it! I truly believe by constantly working to improve, my brain chemistry and the connected nervous system are adjusting and forming new patterns. Of course, getting to this point has been full of forward and backward movements, but overall forward progress is ultimately made. Learning to recognize triggers, and adjusting as necessary has been a tremendous part of my recovery. In one word, my goal for 2018 is to be MINDFUL! I’ve been taking on additional tasks and responsibilities like a champ! Although I’m filling my schedule with more tasks, I’ve been remaining present and enjoying whatever or whom ever I am with. It's like my cranial massage therapist, Dana, put a spell on me! She didn't, I keep assuring myself! I simply haven't felt this way, maybe ever! Cranial therapy, prescription medicine, healthy real food, moderate exercise, reflection and routine all play a significant role in how I am feeling. FOCUS... Focus.. FOCUS... I worked about two years on improving my ability to focus!
My mental wellness (illness) friends; the pain, sadness, emptiness, anxiousness, compulsiveness, hopelessness, anything you may feel, it’s temporary!DO NOT LET IT DEFINE YOU! You are in control. You are special in your way, Shine Bright, the world needs your light! Better things are ahead! Whomever, whatever, negativity surrounds you, it’s not yours to bear, it’s theirs. Don’t let someone else’s hardships impact or determine your future! You happiness belongs to you, you create it! Become the best you!
I’ve really been thinking about this a lot lately. Too often people define themselves by a label, placing themselves prisoner to a title, believing they aren’t cable of improving or becoming better. I’m not really sure why? We can improve. It’s not okay to not take care of oneself. Consider what you surround yourself with? Happy positive, helpful, encouraging people or situations? What do you listen to? What do you watch? What do you eat? It all matters. What you fill your mind with, you become. Fill it with hopes, dreams, and positivity. You will most certainly not always have the best day, but you can make the best of each day by training your brain to find the good. What you fill your mind with, you become. Surround yourself with those who lift you up, who make you feel better, who encourage and support you! Pay no attention to the people who haven’t yet found the positive train, they will either join you at some point, or move on.
Brain chemicals are complicated! Improvement is possible!!! ❤️
As always, please seek help from the professionals! Behavioral Cognitive Therapy and Psychiatry works for me! Life is now, but I’ve never wanted to live it.I can honestly say, by choosing to live “dfStronger” I am re-wiring my brain to respond differently to situations I once couldn’t handle.  Living everyday with Bipolar Manic Depression as a successful, motivating, encouraging, inspiring professional woman.
Many years of a negative self-talking inner voice had programmed me for disaster. It happened, and I had no where else to go, I was at the bottom. Reaching the end, I could choose to find a way to want to live or give up. Fortunately, my family wasn’t letting me give up, which helped but ultimately finding the courage to fight for happiness came from inside me. The power is within, we all have it!
Self-medicating, through drugs, alcohol, sex, gambling, shopping, Ultimately, in everything I do with my life, my overall goal is to be happy, genuinely happy. I’m not talking the kind where you smile, showing everyone how you are supposed to be feeling but on inside you’re crying. I seek to find peace within, to love the life we are gifted with, and live it because I respect it, not because I’m stuck here. I can honestly say, by choosing to live “dfStronger” I am re-wiring my brain to respond differently to situations I once couldn’t handle. I seek to find peace within, |
| I reflect daily, and lately I’ve been realizing I’ve made so many improvements in my daily behaviors, thoughts, and feelings that life as of late, seems more peaceful. My head feels lighter, clearer, even through dealing with the stress of daily life hustle . I attribute this to so many things, a laundry list of things, but if I had to narrow it down in an overview... To come this far, I've been doing some work-FORMING A SYSTEM TO JUMP START MY DAY
|  -EXERCISING DAILY:
|
LIVING the dfSTRONGer lifestyle, I am re-wiring my brain, building muscle memory
 Recently I had a huge milestone, I found out about the tragic loss of a friend. Instead of my normal reaction, internally wishing it was me, I was genuinely sad for their loss and had no inner voice at the time saying anything in return. My head is clear for the moment. I’m terrified of losing control, but trust that I am re-wiring my brain by living dfStrongER! Each time the chemicals in my brain are off balance, the severity of the blow is less because I know how to better deal/cope with my feelings, behaviors and thoughts! Literally training my brain to see things from a different perspective every opportunity! Positive truly is Powerful! |  Each time the chemicals in my brain |
| It is not believing the world is full of roses and rainbows, it is knowing it can be a cruel, dark place, but trusting that shining your light will make a world of difference in you and the people you surround yourself with!  | I’ve been teaching my brain to believe in my inner beast. The mind is a “muscle” and must be worked in order to see progress and formulate muscle memory. I am choosing to believe in the power of the unique gifts and talents I’ve been blessed with and am by doing my best to become the best I can be, thereby shining a light to help others do the same. I believe I was given this mountain to overcome to show others it can be done! |
Why be so blunt, so open, to so many people with such personal feelings? I believe I was given this mountain to overcome to show others it can be done! I choose to work on unlocking my potential, doing the best I can with what I’ve been gifted to help others unlock their gifts too! Manic depression doesn’t define me, it helps build my character. When we overcome, when we we decide to persevere through each challenge in our path, it is an opportunity to become better. I believe in becoming the best version who we are born to be, together we become better.
 | Happiness! |
Been working on a new Instagram account, @dfSTRONGerFUELED to add to my social media connections. In doing so, I’ve really been reflecting on who my target audience is. I am the health and fitness professional who can help change your life over time, help you develop lasting habits for a lifetime through exercise, not the quick fix transformation type. I'd like to use the new account to demonstrate more meals, snacks, and supplements I use to fuel my body to help me feel better!
The people who will have best results with my programming are those that my story speaks to, those that may be searching for something similar. I believe food choice has a major impact on how we feel, our moods change depending on what we consume. Choose real food! Happiness!
The people who will have best results with my programming are those that my story speaks to, those that may be searching for something similar. I believe food choice has a major impact on how we feel, our moods change depending on what we consume. Choose real food! Happiness!
Hallelujah by KERRI JAHELKA
Recorded on iPhone put together on iMovie
via YouTube https://youtu.be/WHbkFH4GBz8
Recorded on iPhone put together on iMovie
via YouTube https://youtu.be/WHbkFH4GBz8
I kept fighting to see the light, but all I could see was darkness...
How I got through the past few months, isn’t a matter of luck it’s a matter of hope, courage and hard work.
My home was becoming a mess, my work was suffering, I was becoming a mess; my mind and body were suffering. Somehow I managed to get myself to show up for work, to go through the motions but other than that, I was sleeping life away. It was getting more and more difficult to want to do anything: I didn't feel like eating, exercising, socializing, or working. Everything and anything seemed like a monstrous ordeal.
My home was becoming a mess, my work was suffering, I was becoming a mess; my mind and body were suffering. Somehow I managed to get myself to show up for work, to go through the motions but other than that, I was sleeping life away. It was getting more and more difficult to want to do anything: I didn't feel like eating, exercising, socializing, or working. Everything and anything seemed like a monstrous ordeal.
My former behavioral therapist told me that one day I’d be really challenged, that I’d be thrown off course, and all my progress would be put to the test… I answered "that can’t happen because I don’t know how I’ll make it through". She assured me it would happen, and i would make it through.
Well, Tina, it’s seven years later and you were right.
Well, Tina, it’s seven years later and you were right.
I was starting to become hopeless again -
my spirit was broken,
I was losing focus more and more each day.
I’m a professional, I encourage, inspire and motivate people for a living, yet I was falling apart piece by piece. On the outside I may have appeared as though everything was fine, but those closest to me could tell that I wasn't.
 | I should have been focusing on all the wonderful people around me: on opportunities; on being mindful, present, hopeful and thankful; on accomplishments, potentials, and inspiration, on 'being the change I wish to see.'
|
What we see depends on what we look for…
Instead I was focused on all the hate, anger, greed, disappointment, and hurt surrounding me, which created hopeless feelings. I was focused on all the negative energy around me, from angry, mean, greedy, unhappy, dishonest people, the ones who, if we allow them to, can throw us off course.
Recognizing I was in a dark place, I had a choice, choose to give in and give up or fight back. I choose to fight! I fight to find my happiness, find balance, to give back to others, to be part of the light, part of the spark, part of the reason there are so many, happy successful people, reaching more of their individual potential.
Recognizing I was in a dark place, I had a choice, choose to give in and give up or fight back. I choose to fight! I fight to find my happiness, find balance, to give back to others, to be part of the light, part of the spark, part of the reason there are so many, happy successful people, reaching more of their individual potential.
Everyday I fight, some days more than others.
It is not easy, it takes a lot of effort, it takes help (sometimes professional help). It is easy to say you want to change, it is easy to say you are going to change, what’s hard is actually making it happen.
I’ve learned, through cognitive therapy, it takes constant work to change thoughts, behaviors and feelings in order to create new outcomes. Our mind is a powerful thing, what we focus on, we become. The mind can tear us down but it can also build us up, allowing us to achieve whatever we deem possible.
I’ve learned, through cognitive therapy, it takes constant work to change thoughts, behaviors and feelings in order to create new outcomes. Our mind is a powerful thing, what we focus on, we become. The mind can tear us down but it can also build us up, allowing us to achieve whatever we deem possible.
I’m the same person I was a few months ago, yet in my mind, I’m a better version of me.
In order to climb out of the darkness, I took myself back to the basics, I used the tools I share with others that until I was recently shaken, were second nature to me. I’m the same person I was a few months ago, yet in my mind, I’m a better version of me.
First I had to reflect and figure out what I could do differently to create a different outcome.
Usually spending time with my nieces and nephews would help redirect me, but even this wasn’t helping. I had gotten lost: I realized something more had to be done, that I had to change my mindset.
First I had to reflect and figure out what I could do differently to create a different outcome.
Usually spending time with my nieces and nephews would help redirect me, but even this wasn’t helping. I had gotten lost: I realized something more had to be done, that I had to change my mindset.
If you're going to change your mindset, you must train your brain to believe in the possibilities of each day. At first, you may only be thinking or saying these positive thoughts to yourself, not truly believing them but eventually you will change your mindset. Your mind hears everything you say, be kind, be hopeful, be brave! Becoming more positive truly is powerful, being positive is powerful!
I went back to my bubble charts, my goals, my plans; at the heart of it all, I choose to be happy. Happiness isn’t found, it doesn’t appear in front of you, it is created.To achieve my goal of being happy, I attempt to find balance between health, home, work and relationships. After I reflect on each area, I determine what I need to do in order to improve. Instead of saying I am making changes to my life, I choose to call them improvements!
Knowing what I need to do and actually doing it are two different things,
especially when you don’t feel like doing anything at all.
I am proud to say that I have been fighting back, I am making improvements one opportunity at a time.
I have been forcing myself to put one foot in front of the other, to do what I know is right, trusting I will feel better in the future. I follow my guidelines for healthy living; healthy eating, exercising, and positive self talk. I have also made it a point to incorporate more volunteer work into my schedule.
I have been forcing myself to put one foot in front of the other, to do what I know is right, trusting I will feel better in the future. I follow my guidelines for healthy living; healthy eating, exercising, and positive self talk. I have also made it a point to incorporate more volunteer work into my schedule.
I continually remind myself that we will not always be at our best,
but we can do our best at the present moment.
I Teach  | In everyday, there lies opportunity. I end each day reflecting and begin each day with positive affirmations. When I rise, I redirect my negative thoughts by turning them into more positive thoughts, feelings and actions! When i rise, I tell myself it is going to be a great day! I create my happiness by choosing my attitude and choosing my reactions to everything that happens throughout the day. I used to loathe the idea of dragging myself to work at 5am on Monday morning until I changed my thinking. I changed how I approached the day, I now love 5am Monday morning. I choose to look at the opportunities of each day from a different perspective. Instead of: waking up and immediately determining how long it is until I get to go back to sleep, dreading the idea of completing all the activities of the day ahead, starting my day with negative thoughts, I start by using positive words and actions. I think about how I can use my job to make a difference in the lives of the people I encounter. I get to make a difference on Monday morning, I get to inspire, encourage and motivate my team. I get to help others set their day up, I get to help others prepare to unleash their potential that hour, that day, that week. |
I choose to believe there are good intentions, I choose to trust, I choose to be hopeful.
I choose not to be part of gossip. It can be ugly out there, remember that those who speak negatively of someone or something can be toxic to your happiness. Don’t be part of the negativity, choose for yourself not based off of what someone else thinks or says. I remind myself often, that everyone has “issues,” things they are dealing with that may shake their confidence, cause insecurities and unnecessary thoughts, feelings or behaviors. Instead of getting upset with them, I choose to empathize and move on.
If you are feeling stuck, | Try approaching each day with the idea that each day is filled with opportunities: to make a difference, to inspire those around you to reach more of their potential, to create happiness, to create the best year of your life… When you work hard each day at helping others, your are becoming the best version of you! |
Tina was right, I am making it, I am forging my way, finding my way back to happy, balanced and hopeful. Make no mistake, it is not easy, but it is possible!
“Optimism is the faith that leads to achievement.
Nothing can be done without hope and confidence” Helen Keller
Unbelievable!
Believe it or not, it's real.
It's something like this... at some point, the wires got crossed, and now they are out of whack and not functioning properly. The wires I'm talking about are brain chemicals.
It is believed we* have triggers that set these things off, but I've been working for years on learning what those triggers are and how to deal with them before they cause a malfunction.
Over time, I've learned what sets me off and what keeps things working orderly.
I haven't overcome all that challenges me, but I've got a pretty good grip on most of it.
It is believed we* have triggers that set these things off, but I've been working for years on learning what those triggers are and how to deal with them before they cause a malfunction.
Over time, I've learned what sets me off and what keeps things working orderly.
I haven't overcome all that challenges me, but I've got a pretty good grip on most of it.
I am here, but really where am I ?
I can't believe it. I can't seem to straighten it out. It feels like losing control... I'm jittery, nauseas, irritable, and apathetic. My body hurts all over, pain in my muscles, my bones, my joints, my gut. They say it's bipolar manic depressive, it's anxiety, its Fibromyalgia... I hate to put a label to it, rather I just continue do what needs to be done to live happy. I will not be defined by a disease. No, it's not easy to do. Yes, It takes a lot of hard work, support and perseverance. Especially super hard when you "think" you " just don't care" but since I've been fighting back to this for such a long time, I know what these feelings are, they are temporary and as much as I don't feel like doing what needs to be done to take back my balance, somehow with help and support I work on it little by little til it's back on track.
I take my medicine (which I fought for years to do, but now I never miss a dose), take my vitamins, eat clean healthy balanced meals/snacks, and exercise daily. I think positively, i speak positively (I don't see through rose colored glasses, I just choose to make the best of a situation) and I work on faith, hope and love daily... blah blah blah ... the point is, I haven't given up. I work hard everyday at controlling my mental health.
What happened... a traumatic event or events?
So Why is this happening?
I've narrowed it down to this....
back in November, I completed the marathon which I had been preparing for all year, talk about setting myself up for a high/low crash! This led into the next month of "off-season" recovery for training which means not much running or intense exercise sessions. My routine was shaken; holiday's, days off, different foods, altered sleep schedules. To top it off, my best buddy died.
I miss the love and interaction we had day in and out. Oh, and lack of sunshine doesn't help when you are solar powered. Now even the small triggers, like social interaction, confrontations, money talk, obstacles etc seem ginormous to me as well.
back in November, I completed the marathon which I had been preparing for all year, talk about setting myself up for a high/low crash! This led into the next month of "off-season" recovery for training which means not much running or intense exercise sessions. My routine was shaken; holiday's, days off, different foods, altered sleep schedules. To top it off, my best buddy died.
I miss the love and interaction we had day in and out. Oh, and lack of sunshine doesn't help when you are solar powered. Now even the small triggers, like social interaction, confrontations, money talk, obstacles etc seem ginormous to me as well.
I still thought I had it under control
What's annoying is, I still thought I had it under control. I know I had it under control. Then bam 💥 nope, not in control, anxiety breaks through to the point of being physically sick.
It's like I'm stuck on the fuzzy channel. You know, you are changing stations and one comes in clear, the next is a buzzing, fuzzy mess, and then you keep clicking until you find another clear station. I'm stuck on fuzzy right now with my wires crossed. I need a re-boot, which I'm working on finding.
Finding the positive is this...
The POSITIVE of this annoying mess is, thankfully I am now able to recognize all that I'm going through. I know what is going on, but I will continue to fight back, it seems my chemicals are a bit imbalanced. It hasn't taken away my faith, hope or love, I am stronger than this disease. Yes, it's quite frustrating not having complete control over my emotion, but I also know it's temporary, it will pass and I will become stronger for enduring what feels impossible at the time.
honestly?
For the longest time, they said it was all in my head... well yes it's in my head... it starts from the chemicals being released in my brain... it's very real! It can be controlled to a large extent , but honestly can it ever be cured?
Only one way to truly change your life... When you are ready, you will know!
You can try but you will not out exercise a bad diet! All your efforts in and out of the gym to be more physical, to burn more calories, do not give you an open ticket to eat what you want, when you want, and as much as you want
Do you skip meals?
Do you drink water all day?
Do you eat something 20min before you workout?
What about after you workout, please tell me you consume something within 30min?
Are you aware of how much carbohydrate, protein and fat you consume?
Do you know what healthy fats are?
Do you know why we need carbs, proteins and fats as well as vitamins and minerals?
Do you use food to fuel your body or to satisfy a feeling?
Too often, I find the problem isn't in your efforts, it's that you think you know what healthy is, when you really don't.
 | It is possible to live healthy |
When you learn how to eat, and you combine this healthy eating and exercise, you send your metabolism soaring! Everyday is an opportunity to become a little bit better, so start now, it's never too late to get started! Small changes create lasting results!
You will send your metabolism soaring!
Change your perspective on what food is, it truly is your best medicine.
I encourage you to educate yourself about food instead of looking for a quick fix, instead of asking someone to "just tell you what to eat,"
Change your perspective on what food is, it truly is your best medicine.
Change your perspective on what food is, it truly is your best medicine.
 | If you eat what someone else tells YOU to eat and |
Become the best version of you!
As you become the best version of you, your body not only requires physical and mental exercise, your body needs fuel, high octane fuel.
I NEVER FELT WHY MY BODY NEEDS REAL FOOD
Please understand I realize creating new habits is not easy! It takes time, constant effort and guidance!
I have lived it and understand it! I've tried to out exercise a bad diet, I've tried to count calories, eat foods labeled diet, low fat or fat free, I've tried eliminating carbs... and I may have had some results but never anything permanent because
I NEVER FELT WHY MY BODY NEEDS REAL FOOD
or how much better it could feel!
Much like an overweight, out of shape, doctor... he/she knows what the body needs in order to be healthy but it doesn't mean they themselves are practicing what they preach, for whatever their personal reasons.
Similarly, I have been educated about food and exercise! I've earned top honors when receiving my Bachelor of Science in Exercise Science, I certified with National certifying organizations, I am educated... but education is very different when implementing it! It seems my mindset wasn't in the right place at the time to understand the importance of implementing it for myself. I think the key is not only knowing what to do, but taking control of your mind and finding a reason why... then decide your priorities and do what is necessary to achieve that feeling!
When I changed my perspective on food, when I decided to choose food as fuel, instead of eating to simply satisfy a feeling, when I decided not to fear food, but to rather embrace food, I figured out how to create lasting results, I found a healthier, happier version of me! Food has helped me control my anxiety and depression, it has greatly decreased the amount of sick time I have, my energy level is higher, my joints don't pain me as terribly and I sleep better! Food has assisted in helping me become a better athlete and greatly reduced the onset of aging and the biology that will occur happens at a much slower rate!
It's not easy to just change your habits... it takes a tremendous amount of effort to leave your comfort zone, to push through the frustrations and desires to "just do what you have always done," it take work.
I have lived it and understand it! I've tried to out exercise a bad diet, I've tried to count calories, eat foods labeled diet, low fat or fat free, I've tried eliminating carbs... and I may have had some results but never anything permanent because
I NEVER FELT WHY MY BODY NEEDS REAL FOOD
or how much better it could feel!
Much like an overweight, out of shape, doctor... he/she knows what the body needs in order to be healthy but it doesn't mean they themselves are practicing what they preach, for whatever their personal reasons.
Similarly, I have been educated about food and exercise! I've earned top honors when receiving my Bachelor of Science in Exercise Science, I certified with National certifying organizations, I am educated... but education is very different when implementing it! It seems my mindset wasn't in the right place at the time to understand the importance of implementing it for myself. I think the key is not only knowing what to do, but taking control of your mind and finding a reason why... then decide your priorities and do what is necessary to achieve that feeling!
When I changed my perspective on food, when I decided to choose food as fuel, instead of eating to simply satisfy a feeling, when I decided not to fear food, but to rather embrace food, I figured out how to create lasting results, I found a healthier, happier version of me! Food has helped me control my anxiety and depression, it has greatly decreased the amount of sick time I have, my energy level is higher, my joints don't pain me as terribly and I sleep better! Food has assisted in helping me become a better athlete and greatly reduced the onset of aging and the biology that will occur happens at a much slower rate!
It's not easy to just change your habits... it takes a tremendous amount of effort to leave your comfort zone, to push through the frustrations and desires to "just do what you have always done," it take work.
Take control of your mind!
When you learn more about food, what your body needs and why, you will understand the importance of eating all meals, all macro and micro nutrients, snacks, pre /post workout food, and drinking water so you will want to make the changes to your lifestyle instead of feeling like you "have to make the changes."
LASTING CHANGES ARE CREATED OVER TIME...
THERE ARE NO SHORT CUTS...
The thing is, if you start to think of what you can do for your body if you choose to fuel it with proper nutrition rather than focusing on what you have to give up, you are setting yourself up to enjoy the journey rather than loathe the process.
YOU CAN FEEL BETTER!
You Can Be Better!
You need to take some time to learn more about food, use a basic outline, define your priorities, and take action. Exercising must be paired with proper nutrition in order to see physical and mental changes.
The thing is, if you start to think of what you can do for your body if you choose to fuel it with proper nutrition rather than focus on what you have to give up, you are setting yourself up to enjoy the process. You can choose to make it a priority and make the necessary improvements to your "diet" or you can continue to be comfortable and make limited gains in your health, even though you are working so hard on becoming more fit! All the hard work you do, day in and day out, make it more effective by learning about REAL FOOD and choosing to USE FOOD to make everything better for you and your family!
When the time is right, you will know...
When the time is right, you will know and when that time comes, let me know, I will set you up with my 6 week email segment to assist you in developing new habits for nutrition, exercise and mindset! When you control your mind, anything is possible! Have hope: only positive expectations!
I am not the trainer who wants to assist you in getting drastic results in a short amount of time, for I know those results are not long lasting, nor do they include "real life living." I am the trainer who wants to help you learn habits for improving your life. Having a healthier lifestyle means less chance of developing sickness or disease, improving blood pressure, bone density, heart health. It means having more energy to get more out of each day, to keep up with your family, to take back your life, to control addiction, to engage in new experiences, decrease depression, anxiety, and pain to name a few things.
Give me a year, and your life will change! What have you got lose, time is going to pass either way!
Join me in healthy living! I can get you started with the basic guidelines, some of you may need to seek additional professional help from a registered dietician.
I am not the trainer who wants to assist you in getting drastic results in a short amount of time, for I know those results are not long lasting, nor do they include "real life living." I am the trainer who wants to help you learn habits for improving your life. Having a healthier lifestyle means less chance of developing sickness or disease, improving blood pressure, bone density, heart health. It means having more energy to get more out of each day, to keep up with your family, to take back your life, to control addiction, to engage in new experiences, decrease depression, anxiety, and pain to name a few things.
Give me a year, and your life will change! What have you got lose, time is going to pass either way!
Join me in healthy living! I can get you started with the basic guidelines, some of you may need to seek additional professional help from a registered dietician.
What is your Vision?
I have a vision, many visions, I want more, yet I want to quit more often than not, but something inside me keeps me fighting back. It's my crazy, creative mind at work followed by depressive episodes...it's a difficult cycle of motivated and inspired followed by not wanting to do anything! Ahh
I'm learning to recognize my patterns, and devising plans to keep myself on the right track, the positive track, moving in the forward direction! It's not easy, and I fight everyday to push on, but I won't give up. My wish is one day I won't have to fight back, I won't need to fight at all!
...Until then, I keep searching, fighting back, believing there has to be more!
Recently, I believe the universe has been speaking to me. I've found myself feeling sheltered, stagnant, and generally unhappy.
Oh, there are things in my life that make me happy, but overall I'm not at peace with my life. I'm the hippie, brought up in a conservative world, living a mostly conservative life!
...Until then, I keep searching, fighting back, believing there has to be more!
Recently, I believe the universe has been speaking to me. I've found myself feeling sheltered, stagnant, and generally unhappy.
Oh, there are things in my life that make me happy, but overall I'm not at peace with my life. I'm the hippie, brought up in a conservative world, living a mostly conservative life!
Are You Listening?
Are You Living in the Moment
or racing through life?
,I believe there is purpose in everything, and though some things seem unbearably difficult, they happen for a reason. It's hard to understand at first, but in time, if we see from a different perspective, we realize why some things happen, things we may not understand for a long time, or ever.
I really try to listen to what's happening around me, listen to my surroundings.
For example, all of a sudden, my Instagram has had many new followers, most reminding me that the world is much bigger! I am reminded that there truly are happy, peaceful, kind people out there and there are absolutely beautiful places too! I hope one day to visit some of these places that I'm intimidated to visit due to language barriers. This reminder of a bigger world, inspires me to continue to travel, to work hard daily so I can travel and see these beautiful destinations, and meet more amazing people!
I really try to listen to what's happening around me, listen to my surroundings.
For example, all of a sudden, my Instagram has had many new followers, most reminding me that the world is much bigger! I am reminded that there truly are happy, peaceful, kind people out there and there are absolutely beautiful places too! I hope one day to visit some of these places that I'm intimidated to visit due to language barriers. This reminder of a bigger world, inspires me to continue to travel, to work hard daily so I can travel and see these beautiful destinations, and meet more amazing people!
Another lesson I've had came to me through my dog, Pajamas! Recently she has been acting strangely. Whenever we are home together and I'm trying to cook, clean or work on the computer, she behaves in a way that isn't her normal behavior, whimpering, hiding, seeking my attention. The only time she stops is if I sit with her, in the living room, with the tv on, doing nothing! I believe there is a purpose for everything, and this one is telling me to take time to be in the moment, to embrace my relationships, to find balance once again! I never sit and watch tv, but since my lesson, I've been making more time for people/animals close to my heart!
One more lesson comes to me from my nephew, 8 year old Sean! I was explaining to him that his younger cousin Ben absolutely adores him and it's important he make time to play with Ben. My lesson came when I was explaining to Sean that Ben felt about Sean the way he would feel if he got to play with someone he deems amazing, like a star athlete... This is when he stopped me and said, "oh, you mean like you Aunt Kerri?" Instantly, I was reminded to push on...because to this child I am that important!
One more lesson comes to me from my nephew, 8 year old Sean! I was explaining to him that his younger cousin Ben absolutely adores him and it's important he make time to play with Ben. My lesson came when I was explaining to Sean that Ben felt about Sean the way he would feel if he got to play with someone he deems amazing, like a star athlete... This is when he stopped me and said, "oh, you mean like you Aunt Kerri?" Instantly, I was reminded to push on...because to this child I am that important!
BECOME THE BEST VERSION OF YOU!
In the pursuit of finding my purpose, living my passion, I am constantly challenging myself to continue on, to try something new, to build outside the box, to be unique, follow my own path, to push harder when it seems impossible, to unlock more of my potential!
As I continue to work on keeping myself on the positive track, I have systems in place to help me, especially during difficult times. Some things I do include the following: everyday I look up people that inspire me for motivation, I listen to something moving, I read about what interests me, I look at pictures that inspire me, I attempt to eat a balanced diet, I train with purpose and intention, I focus on the positives, not the negatives, I limit social media time instead I try to learn something new, I rest, I smile, I listen, I help other people to become better, I call my family... all of these things are helping me to be positive, to become better, to find more!
What inspires you?
Are you doing anything to become better
or are you just going through the motions?
As I continue to work on keeping myself on the positive track, I have systems in place to help me, especially during difficult times. Some things I do include the following: everyday I look up people that inspire me for motivation, I listen to something moving, I read about what interests me, I look at pictures that inspire me, I attempt to eat a balanced diet, I train with purpose and intention, I focus on the positives, not the negatives, I limit social media time instead I try to learn something new, I rest, I smile, I listen, I help other people to become better, I call my family... all of these things are helping me to be positive, to become better, to find more!
What inspires you?
Are you doing anything to become better
or are you just going through the motions?
Being mindful means being present.
Are you living in the moment, really appreciating what you are doing, who you are speaking with, what you are experiencing at that very moment, or are you too busy moving quickly just trying to get through everything life throws at you?
Do you finish a meal without really tasting it?
Do you finish a conversation and have no clue what you just said?
Are you always waiting for your turn to speak instead of really listening?
Are you going through the motions or are you thinking about what you are doing?
Do you go somewhere and wonder how you got there?
Being mindful, means slowing down and enjoying the journey!
At work, if I am overwhelmed by a very full day, sometimes I have a tendency to worry about what's ahead, instead of enjoying what is right in front of me at the moment. I work very hard on being present at the time, taking one thing at a time, one interaction at a time. In the past, I wasn't so good at being present, I don't have many memories of my past from age 8-30 and believe it's because I was always worried, always performing instead of genuinely living in the moment, enjoying the present!
In order to improve my situation, it is going to take focus! I can't just "kind of" want to make it better, I need to really want it! If I "just kind of want it" I won't change anything because it requires too much work! I've got to really want it, to push myself when making changes gets hard. This requires focus, will power and determination! I've got to address my thoughts, feelings and actions and adjust along the way! Sometimes we get into a comfort zone and stop trying new things, stop learning, stop becoming better. I believe we are born with potential, super powers unique to each individual but it is up to us to unlock them! It is important to become the best version of you, not a copycat of someone else! To unlock your potential, it takes effort, hard work, uncomfortableness, failures, and more but we all have the ability to do great things! Unfortunately too many people sit on the sidelines wasting their potential, sitting in their comfort zone, either not believing in themselves or being too lazy to do the work required. You can become better, it may not be overnight, but you can! Decide that you want more, don't settle, don't believe you have reached your ultimate potential, your potential runs deep, find more! Small steps everyday, along the way,help us to become better!
Keep your vision alive, see it, dream it, think it, speak it, write it, learn about it, get it! Take responsibility for where you are and quit making excuses why you aren't where you want to be... Start now, unlock more of your potential, you are gifted with greatness within!
Every time I'm faced with the thought of giving up, I fight back!
You've got to talk yourself into believing you can become more! No matter what your situation, what hand you've been dealt, it doesn't define you! Become more! Expect more of yourself!
The opinions of others are just that, opinions, it makes the other person no better than you, don't let their opinion determine your future! When you have a dream, a vision, it's unique to you, no one else may understand it because it isn't theirs to understand! They may think you are crazy bc they aren't you and don't have the same vision. Don't let that deter you, go after what you believe in, but be willing to do the work! Just bc you decide to do something doesn't mean it will be easy, it will require sacrifice, effort, experience, and time, but if you never give up, you will get there in time! Everything good takes time!
Be patient, be mindful, take responsibility, get focused, push back harder, unlock more of your potential, enjoy the journey!
Become the best version of you!
Everyday won't always be your best day, but it's up to you to make the best of each day!
Although I am a professional in the health and fitness industry, I too have days when I would rather take the easier way out. Learn to recognize your patterns that may be setting you up for failure and create a plan to tackle them. If you are truly determined to achieve something, nothing can stop you. Dig deep and find a way to make it happen. Remember, it's a journey, change doesn't happen over night! Enjoy the ride!
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I probably should just skip my workout today!
I thought about it about 50x the past few hours... I could go home and skip my workout plans or I could empathize with my feelings but do it anyway!
I left the house prepped and ready to do my running workout after work...
Unfortunately, while I was working, I had been thinking of all the excuses I could come up with to skip the workout today. I simply didn't feel like doing it, my motivation was lacking today, reaching my goals wasn't on my mind, in fact I didn't care about goals at all today. It would be an easy out, no one would notice or care if I didn't do my workout as planned... I could skip out, but I knew doing so wasn't getting me any closer to my goals, nor was it what the strong person inside of me would really want!
I knew in my mind, at that moment, I didn't care about my plans but I also realized my apathetic feelings were temporary; though very real at the time, they crept in because of something else going on in my mind that was bringing me down. I needed to see my workout through and later address what's got me down.
I continually talked back to the voice trying to sabotage my plans!
It was a constant battle.... A real game of war!
A strong willed, determined person will find a way to see it through!
The conversation in my head probably went something like this,
"I can do it! Nah, it doesn't matter. I'd rather go home, I'm tired.
I will do it! Yeah, tomorrow is another day. I will feel more like exercising tomorrow.
I am strong! I'm strong enough for now.
Get your butt over there and just do it! You will feel better when you are done.
You may not like it now, but you will later."
A strong willed, determined person will find a way to see it through!
The conversation in my head probably went something like this,
"I can do it! Nah, it doesn't matter. I'd rather go home, I'm tired.
I will do it! Yeah, tomorrow is another day. I will feel more like exercising tomorrow.
I am strong! I'm strong enough for now.
Get your butt over there and just do it! You will feel better when you are done.
You may not like it now, but you will later."
For every negative thought I have, I fight back with a positive response. I quiet the voice that tries to sabotage me! Believe me when I say, it has taken me years to gain more control over that voice. It takes constant attention and effort.
Some days you will just go through the motions...
Even as each minute passed, as I waited for the endorphins to kick in, I didn't want to be there!
Seriously, the workout was intended to be simply 20minutes, 4, five minute intervals. Every five minute interval I endured, I also thought about stopping. I also wondered when the heck my endorphins would kick in, I was waiting for an energy surge to take over my mind!
The endorphins never kicked in, but I never gave up!
Thankfully, I had written the workout up previously so I followed the plan as it was stated until I was finished. If I didn't have that written plan, most likely I would have had a harder time sticking it out.
Seriously, the workout was intended to be simply 20minutes, 4, five minute intervals. Every five minute interval I endured, I also thought about stopping. I also wondered when the heck my endorphins would kick in, I was waiting for an energy surge to take over my mind!
The endorphins never kicked in, but I never gave up!
Thankfully, I had written the workout up previously so I followed the plan as it was stated until I was finished. If I didn't have that written plan, most likely I would have had a harder time sticking it out.
It's days like this that help us see how bad we really want to reach new achievements!
These are the days that matter most, when you realize more of your potential. It's easy to stick to the plan when everything is going well, it's in times of duress that we see how strong we are!
I may not have run my fastest, but I did it and I did it all!
Now, I can say I didn't give in, I didn't give up... I persevered!
Stronger today!
We all have these thoughts, learn to talk back👍🏼 it matters!
Thoughts, words, actions, they all matter!
Everyday you have a Choice! It starts with your Attitude. Don't give in to your "craving" to satisfy a feeling in the "here and now," dig deep and recognize that you've got bigger plans. Understand that you may have to be somewhat uncomfortable now, in order to feel better later!
Positive is Powerful! Persevere!
Now, I can say I didn't give in, I didn't give up... I persevered!
Stronger today!
We all have these thoughts, learn to talk back👍🏼 it matters!
Thoughts, words, actions, they all matter!
Everyday you have a Choice! It starts with your Attitude. Don't give in to your "craving" to satisfy a feeling in the "here and now," dig deep and recognize that you've got bigger plans. Understand that you may have to be somewhat uncomfortable now, in order to feel better later!
Positive is Powerful! Persevere!
Author
Kerri Jahelka founded Dedicated Fitness in March of 2003.
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