JUST ME.

wife. mom. health coach. work in progress. iPhone addict. passionate about God & health. lover of people & food. let's be friends.

HI. I'M KARLI.

ENJOY MY STORIES OF A FOODAHOLIC TURNED HEALTH COACH.

 

ABOUT ME

I'm the girl who: • struggled with weight, • met a handsome prince {aka-personal trainer} who kicked my butt into something close to fit • continued struggling with weight • is completely addicted to food • found an awesome program that finally works • became a health coach • • is learning to deal with & gain control over my addiction to food. Thus, health confessions. The story of me, Karli, a foodaholic turned health coach & how it’s all going down. Here’s what you’ll get from this site: • Complete sincerity, honesty & self discretion. • Confessions; happy and...not so much. • success stories • Recipes, tips, tricks, and exercises • Encouragement for your personal health journey {If I can do it, EVERYONE can!} -Empathy for your i-fell-off-the-bandwagon days {trust me, I can relate!} • A good laugh most days {because laughing at myself is something I am really good at}. Enjoy!

  • COACH

    WHAT I DO

    My role as a health coach is to assist my clients in reaching their goals for optimal health. I support, encourage, keep accountable, share, and am an available resource who’s “been there, done that.” I’m flexible. I communicate face to face and through phone/email/text.

  • CLIENTS

    WHO I HELP

    Every age. Both Genders. Every size.
    Anyone who desires better health by attaining a lower BMI, a different target weight, the ability to get off medications, and those who want to learn the habits to keep them healthy for life.

  • FOOD

    WHAT I EAT

    It’s no secret I love food. All the best people do. I strive to eat healthfully & mindfully 90% of the time & love sharing my favorites with my readers. View Recipes…

  • LITERATURE

    STUFF I READ

    Reading is one of my all time favorite hobbies & ways to better myself. I have stacks of unread books around my house just taunting me with the possibility of sitting down and getting lost in their pages. There is just something happy about the anticipation of a good read for me. From time to time I’ll share some of my favorites. Feel free to share yours.

 

BLOG

Confessions - My thoughts & stories about my journey to health. Having struggled with a food addiction throughout my life, this is my journey to finally reaching that balance point and becoming my best me. This is the real deal: the good, the fat, and the carby!

  • 31 GREAT DAYS: WEEK THREE

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          blog7Starting Weight: 159.8

    Day fifteen (Sunday 6/14)
    What I ate

    Medifast Hot Cocoa
    Medifast Chocolate mint crunch bar
    Medifast BBQ bites
    Medifast caramel nut bar
    L&G: Taco salad
    Unplanned snack: 1 T pb, 1 serving mixed nuts, 1 slice cheese
    Medifast brownie + 2 T pb2 + 2 T cool whip
    Water: 106 ounces

    How I felt
     Decent. Pretty bummed my weigh in was only .2 down, but instead of letting it derail me, I just reminded myself that some weeks would be big and some would be small. As long as I was consistent, the weight would keep coming off. I felt a bit out of control at my in laws tonight for dinner and had some unplanned snacks. Made a plan for moving forward which always feels good.

    Things of Note
    -I definitely have trigger foods that throw me off and make me want to eat them and other things in copious amounts. It’s especially dangerous when these foods are relatively “on plan” to some extent because I justify them by thinking they’re not harming me…but too much of even good things is still too much.
    -This week I am aiming to cut out the following from my regimen and eating very clean otherwise: peanut butter, nuts, cheese {except in LC form}, and cool whip. Cool whip is the toughest one because I so look forward to my brownie with pb2 & frozen cool whip each night {ps-everything is better frozen!}, but I was getting too dependent and too lenient with it. Besides, the fake stuff in it just makes me bloated and gassy and isn’t good for me anyway, so maybe if I take a week off, I can either wean myself all together or get back to a place where I’m only using 2T a day again.

    Day Sixteen (Monday 6/15)
    What I ate
    MF Hot cocoa
    MF chocolate mint bar
    GIANT cup sonic ice {best ever!}
    MF pretzels with 1 wedge light laughing cow cheese
    MF caramel nut bar
    L&G: Roasted chicken + revolution roll + roasted cabbage
    MF brownie + 2 T pb2
    Water: 112 ouncesblog5How I felt
    Good! Stayed on plan all day and chose well.

    Things of Note
    -Took all three littles to downtown for a doctor’s appointment today and stayed on plan! This is a big deal because usually driving downtown and having all three crazies with me at an appointment would have me reaching for the carbs. Grabbed the boys a quick lunch at Sonic afterward and although I kind of wanted a diet cherry limeade, I knew that would make me crave carbs all day, so I just got a 44 ounce cup of their amazing pebble ice. No calories, guilt free, and amazing. Plus, it lasts me several hours.
    -We went swimming for FHE with friends tonight which is always a hit. I wore my swimsuit and didn’t worry about not being exactly where I’d like to be.

    Day Seventeen (Tuesday 6/16)
    What I ate
    MF hot cocoa
    MF chocolate mint bar
    MF BBQ bites
    MF caramel nut bar
    L&G chicken salad on romaine + cucumbers/tomatoes
    MF brownie + 2 T pb2
    Water: 104 ounces

    How I felt
    Great! I was busy and productive all day and didn’t even think about food except when it was time to eat.

    Things of Note
    -I am definitely able to stay on track better when I am productive. I need to remember that productivity=success for me.
    -Spent the evening celebrating my in laws 45th wedding anniversary. I took pizza & fresh root beer for everyone else and enjoyed my chicken salad. Felt totally satisfied and enjoyed our visit.

    Day Eighteen (Wednesday 6/17)
    What I ate
    MF hot cocoa
    MF chocolate mint bar
    MF pretzels + 1 wedge LC
    MF caramel nut bar
    L&G chicken salad on romaine, 1/4 avocado
    MF brownie + 2 T pb2
    Water: 112 ouncesblog1How I felt
    Great! Another very productive day talking to clients and friends while getting things prepped for Father’s day, my son’s surgery, and a youth pioneer trek. Love keeping busy and happy and serving others!

    Things of Note
    -Homemade rootbeer and ice cream for floats at mutual tonight and because I’d eaten dinner beforehand, I wasn’t even tempted. Planning and preparedness are so key and can’t ever be underestimated for me.

    Day Nineteen (Thursday 6/18)
    What I ate
    MF chocolate mint bar
    MF pretzels
    MF caramel nut bar
    MF pretzels + 1 wedge LC
    L&G: big salad with deli turkey & yogurt dressing
    MF brownie + 2 T pb2
    Water: 104 ouncesblog2How I felt
    Thankful! I am so thankful I was able to stay on plan despite it being a crazy and chaotic day. My emotions were all over the place because my oldest son had eye surgery early this morning and I was worried/anxious/excited/thankful/blessed/impatient/stressed/happy all at different times today. Stayed on plan and felt great about that!

    Things of Note
    -Usually being anxious about something induces a binge or at least a desire to binge. Today I was prepared and took food to the hospital with us. I had my bar and felt fine. After surgery when we saw how great our little man was doing I was ecstatic and that would generally also trigger a binge, but not today. I was so grateful and cuddled with him to a movie when we got home.
    -Several friends brought meals/goodies/treat over and I was able to just stick to my plan and let the boys enjoy their treats. A good friend brought me a salad because she knew I was eating healthy-how sweet is that?
    -Exhaustion is a huge binge trigger for me, but I am committed to staying on plan this week. That resolve plays a big part in my success.

    Day Twenty (Friday 6/19)
    What I ate
    MF hot cocoa
    MF chocolate mint bar
    MF bbq bites
    MF caramel nut bar
    Unplanned snack: 2 small squares jerky + diet root beer
    L&G: 4 ounces roast + revolution roll + green beans
    MF brownie + 2 T pb2
    Water: 96 ouncesblog3How I felt
    Tired, but good. I didn’t get much sleep because little man was hurting pretty bad and had a hard time settling down. I managed to stay on plan despite a sad recovering 7 year old and very busy 5&2 year olds running around. That is something to celebrate!

    Things of Note
    -Made 8 dozen chocolate chip cookies for an upcoming even and didn’t have one bite, lick, or taste. Another friend brought cookies over. Again, no tasting. My sister picked up 80 pounds of chicken that I had to trim, bag, and freeze, and I stuck a piece of gum in my mouth and got it done in 2 hours. Sometimes the hardest part is just the decision that I won’t veer off plan. If I can make that decision with full intent, the temptation is often taken away completely. Grateful for that.

    Day Twenty-One (Saturday 6/20)
    What I ate
    MF hot cocoa
    MF chocolate mint bar
    MF pretzels + LC wedge
    MF caramel nut bar
    L&G: 3 egg omelet with veggies
    Unplanned snack: a couple bites of chicken & roast
    MF brownie + 2 T pb2
    Water: 120 ounces

    How I felt
    Pretty good. Tired and then rejuvenated after an unexpected nap.blog4Things of Note
    -I got 1.5 hours of uninterrupted naptime in today and I slept HARD. This rarely happens with kids and I did not take it for granted. It amazes me how much better I can be if I have adequate sleep.
    -I broke my no cheese goal and had 1/4 c. shredded cheese on my omelet. It was crazy because I couldn’t really taste it, so I should have just kept it out anyway.

    Week Three Weigh in:  (156.8 – 3 pounds)
    blog6 I felt all week like maybe I was losing because clothing was feeling a bit looser, but didn’t want to get my hopes up. At one point I said to my husband, “I better see a loss on the scale this week because I gave up my cool whip and have stuck to plan almost perfectly!” I knew even if it wasn’t down much I’d be a bit disappointed, but I would continue on. When I saw that it was down THREE pounds, I was ecstatic! I loved seeing that number and was super excited to tell the Mister. Woohoo! Some weeks are small, some are big, and they all average out in the end.

    **Typical results on our program are 2-5 pounds loss the first two weeks and 1-2 pounds a week thereafter.

  • 31 GREAT DAYS: WEEK TWO

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        Starting Weight: 160.0Day Eight (Sunday 6/7) What I ate Medifast BBQ Bites Medifast Chocolate mint bar Lean & Green: Unwich salad Medifast Caramel Nut Bar Medifast Brownie with 2 T. PB2 and 2 T. Cool Whip Water: 96 ounces How I felt Awesome! Weigh in was good, felt great about continuing on plan. This is a big deal because oftentimes in the past a weigh in (good or bad) would cause a binge or overeating/going off plan episode. If it was a good number in my eyes I felt like I “deserved” to have a treat or reward …read more

  • 31 GREAT DAYS: WEEK ONE

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      Starting Weight 164.6[Caveat: I take pictures of everything I put into my mouth and use an app called TwoGrand (you can follow me @healthconfessions) to log my meals/water/exercise. I won’t post all the pics on these posts as many of them are repetitive (see: I am a creature of habit below), but I’ll post some of my favorites. If you are wondering about the plan I’m doing, contact me or check out my website HERE. I’d love to help you reach your goals.] Day One (Sunday 5/31) What I ate Medifast Hot Cocoa Medifast Chocolate mint bar Medifast Honey …read more

  • NATIONAL DONUT/DOUGHNUT/DO NOT DAY

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        Happy National Day of the yummiest baked creation ever invented!Donuts {or doughnuts if you prefer spending more time spelling and less time eating them} are one of my all time favorite foods. They are also one of the foods I’m pickiest about, meaning not just any donut can tempt or sway me & they are NOT all created equal. I LOVE our local bakery’s donuts more than any I’ve ever tried. Their maple bars and glazed donuts and pinto bars {chocolate/maple side by side} are uh.mazing! Second favorites would definitely be homemade deep friend donuts with homemade maple …read more

  • 31 GREAT DAYS

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        So yesterday I blogged about where I’ve been the past six months. Now I’ll explain a little about where I am NOW. I got back on the 5&1 plan April 27th because I felt like some much needed structure and guidance and not having to think about what to put in my mouth would be really great for me and throughout the first several weeks I did pretty well. I’d have a really good week to ten days and then have a slip up or two for a few days in a row. It wasn’t big stuff, just …read more

  • SINCE I’VE BEEN GONE…

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      Where the heck have I been for six months?I’ve been gone from the blogging world for a while, but now I’m back! I am looking forward to blogging again, and sharing some of me and my story with you, and hopes that others may be lifted up and encouraged on their own journey to optimal living. So what led to my six-month blog absence? I didn’t fall off the face of the earth, no major family issues arose, I didn’t get pregnant, have a baby, move, switch jobs, or have any major life crises. I simply needed a break. …read more

  • KNOWLEDGE=POWER…DOESN’T IT?

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    Have you ever experienced a period of discomfort when you realize something has to change in your life? Maybe it’s your health, your finances, your attitude, a relationship, or a career move. That’s been me for the past couple months. I’m 75 pounds lighter than I was in high school and college and because I’ve been able to basically maintain that loss for a period of over 10 years, I find myself getting pretty comfortable-even arrogant-at times. But lately I’ve had this nagging feeling. Because I still recognize and know some areas that need changing, habits that need broken and …read more

  • THE SKINNY MYTH

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        Confession: I thought when I got closer to my goal weight-that illusive & magical number on the scale-somehow everything would be different and I’d suddenly be everything I ever dreamed of. I know, it sounds ridiculous now that I put it into writing, but I seriously thought some permanent mental shift would occur and suddenly I’d be left with no confidence issues, no feelings of lack, no questioning my worth, no enormous problems in my every day life…everything would just somehow work out.  That’s not been my experience, though.  I’m still me and my issues are still my …read more

  • VISUALIZATION

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        I’m a huge fan of visualization.  Seeing something tangible helps me stay motivated.  I have a dream board in my kitchen office & I glance at it several times each day.  I keep a pair of goal jeans that I try on regularly to measure my progress.  I write daily affirmations, to do lists, goals, just because cards, and keep a meticulous food journal.  I like to see my progress on paper as much as in real life.  Does that make sense?  Can anyone else identify with that?I was recently introduced to a new app by my BFF.  …read more

  • MIND OVER BODY

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        I had two experiences last week that helped me realize I’m stronger & more capable than I know. Last week during one of my workouts, box jumps were one of the exercises.  I’ve been too chicken to try anything higher than the 14 inch box because even that feels like a big jump to me {this girl has NEVER been a jumper}, but I decided to try the 18 inch…and I did it!  Then I tried the 20…and I did it!  Multiple times!  It was a huge confidence booster and now I’m not as scared to try the …read more