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Flexibility Training by KERRI JAHELKA
Stretching without the Yoga component via YouTube https://youtu.be/3AeEq5oGk-k
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DF Fascination Testimonial by KERRI JAHELKA
Thank you Kandi! via YouTube https://youtu.be/irPA45MIEHE
Let me show you how to rev your engine! by KERRI JAHELKA
Take time to learn before you attempt to fix it! via YouTube https://youtu.be/1thZ9C52KVA 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! 
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:
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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.'
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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?
Author
Kerri Jahelka founded Dedicated Fitness in March of 2003.
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