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This is so true. It generally takes something to make us want to change. To actually work towards changing our habits. It could be a health scare of our own or a family member, it could be having no clothes that fit anymore, it could be depression and feeling really upset with ourselves, it could be our children and wanting to keep up with them and around for them for a long time. There is always something that really triggers the motivation to start. Many people reach out for help, but until they're actually in the right mind frame to want that change, it often won't happen. Fast forward to when you start making changes; eating healthier, adding activity, taking time to yourself, slowing down and decreasing stress levels. How long before you fall off track again? What causes you to lose focus? Did you lose your motivation and forget why you started? How about focusing on how great you felt when you were more mindful of being healthier. Not one person has ever said to me "I feel so gross and awful when I eat healthy and exercise". Whether you start by eating better, or adding in activity, or a little bit of both...they are all going to make you feel better! They say 21 days to form a habit. There is some truth to that. You will gain amazing benefits in 21 days, but I wouldn't say 21 days sets the tone of a lifestyle. If you really want to form a habit, give it at least 3 months. It doesn't mean you have to be perfect along the way, because there's no such thing, but you need to keep the focus on why you started in the first place. Make a goal, have a plan, use support. Find something that works for you, makes you happy and is fun. And put the focus on how amazing you feel when you are on track. . . . I am 5 months into this new journey of mine and I can honestly say I am still as motivated today as I was when I started. I love the food I'm eating, I love the balance, and I love that the workouts are still challenging me. But I also love my support group. They keep me motivated. I have to show up for them, I inspire them and they inspire me. I truly believe that support and accountability is one of the biggest factors of staying on track and keeps me going.



“Comfortable people don’t move.” A wise mentor told me this years ago and it stuck with me. I was a counseling student, she was my supervisor, and she made this statement to help me recognize that the discomfort I was seeing in clients was actually a positive opportunity for their growth. Their discomfort helped them to be motivated to “move.” Our emotions have a purpose and it isn’t to keep us down or stunt our growth. If we choose, we can see our discomfort as our cue to metaphorically “get up” and make some changes. If you find yourself feeling frustrated and burdened by you emotions and/or thoughts, perhaps this speaks to you? Maybe it’s time to make a move? -Katie Walker, MS, LPC, RYT 200 ••••••••••••••••••••••••••••••••••• #comfortablepeopledontmove #counselingcanhelp #youdonthavetodoitalone #youremotionsaretheretohelpyounothurtyou #growth #purpose #hopecenteredcounselingllc 🌱



Here’s what I want women to know: there’s strength in asking for help. We’re so used to handling it all ourselves. Sometimes succeeding. Sometimes not so much. What we forget is how happy we are to help others, always stepping up when a friend needs help. But we forget that when we need the Village to step in. I have a friend, lets call her @mollsainsmom. I watched as this awesome Mom was trying to handle a thousand things while trying to get out of town. I offered to take her daughter for a few days and watched as she was overcome by such a simple gesture. In helping I get to have a delightful few days with her daughter and pup, and she gets to have a great trip. Before that she’d been stressing about how to handle it all. But it’s a gift for me and makes me feel good to help. So - ladies. I know we’re all Wonder Women. I know we can do it all. But how awesome to be strong enough to ask for help and allow someone else the pleasure of giving and helping. As another wise woman once said to me “it feels good to be needed”. Enjoy it. It’s a double win. . . . . . . . . #wonderwomen #wonderwoman #bestrongenoughtoaskforhelp #suchajoy #puppylove #womenhelpingwomen #imwithher #askforhelp #youdonthavetodoitalone @hardiebyname



🔥Do you want results! Do you want to permanently shift your health? Do you want to find a healthy balance that gets you results but doesn’t consume your lifestyle? Do you want to improve your relationship with food and exercise?? That’s exactly what my client in these pictures did AND👉 I can help you achieve all of this and more through Online Coaching ! . 🚨November marks the official LAST CALL for Online Coaching spots available in 2018! 📣That’s right, I will only be accepting 3 more Online Clients for the remainder of this year and then Online Coaching will be closed 🛑 until January 2019! . ⚠️My client in these pictures made huge progress over the course of her Coaching with me!! She changed her body composition, improved her relationship with food, overcame her barriers, believed in herself, moulded her mindset and lost close to 20lbs!!! And it only took a few short months!! . 🎄 If you are thinking of waiting until the New Year to begin improving your health, I highly encourage you to COMMIT to yourself and start NOW!! You can change SO MUCH before January 1, 2019. And start next year on an even better note!! . ⁉️ If you’d like more info on my Online Coaching Services or you’d like to snag up one of these 3 spots for yourself, send me a message!! Before the New Year hits we can make some serious progress and survive the holiday season on top of that! . ✨To apply for online coaching you can hit the link in my bio!! Once these three spots are filled, Online Coaching will be closed until 2019! . ❤️TGIF Friends! . . . . . #2018isyouryear #makeithappen #only3spotsleft #selflove #selfcare #investinyourself #hireacoach #youdonthavetodoitalone #itstimetocommit #youcandoit #committoyourhealth #healthylifestyle #consistancyiskey #changeyourhabits #foodwithpurpose #foodmindset #healthcoach #fitnesscoach #flexibledieting #findyourbalance #yougotthis #mindsetshift #onlinehealthcoach #onlinefitnesscoach



Support. Where in your life can you ask for a little support? We are constantly striving to be more, do more, win more. Imagine what we could accomplish when we let go of the idea that we need to do it all alone! I recently asked for support from someone I trust has my back. I know she will support me and my chances of succeeding are doubled with her in my corner. 💜 Thank you for the beautiful reminder to ask for support @jeannine.yoder. #support #friendship #youdonthavetodoitalone #payitforward #girlpower #goals #fitnessgoals #moveyourbody #mmholidaychallenge



Life. It can get rough at times. There are always going to be periods of time where we struggle more than normal. There are moments where we battle low confidence, low self-esteem and self-doubt. And that is just to name a few. Especially through periods of change. They can be scary and spark all sorts of feelings. But let me tell you, you are not alone. All these feelings that you battle, we all go through them. But the good news? They are all things that can get better and improve! Getting into the right mindset when making big changes is so important. Is it easy? No, not always. But is it always worth it to work on yourself? Always! Starting a business has been such a big and scary change for me and I have had to continually work on my mindset. Did I need help too? Of course! It is okay to need help with mindset struggles. It can be very tough so you don't have to do it alone! The right guidance and support can make a world of difference! If this sounds like something you need then I'm your gal🙋🏽‍♀️. Book your complimentary call with me using the link in my bio and let's have a chat😊📞. * * * * * * #lifecoach #lifecoaching #mindsetcoach #ajcoaching #sheffield #mindsetiskey #powerfulmind #mindsetiseverything #positivemindset #youarenotalone #youdonthavetodoitalone #getthehelpyouneed #keepmovingforward #makechanges #supportingwomen #empoweringwomen #fempreneur #girlboss #bossbabe #womeninbiz #womenhelpingwomen #onetoonecoaching #youdonthavetostruggle #makeyourfuture #makeithappen #believeinyourself #coachingforwomen #womenwithambition #keepgoing #yougotthis



@sylvanlearningcenters has many great resources on their website. We particularly love their blogs that have great tips for families like tween reading lists, tips for helping readers, reducing math anxiety, and SAT/ACT test prep information. Many Sylvan locations are already approved vendors. Check out the link in our 👆🏻bio 👆🏻to read some of the blogs. . . . . #charterschool #sageoakcharter #homeschooling #personalizedlearning #education #sylanlearning #vendors #tutoring #education #educationblogs #parenteducation #readinglists #reducingmathanxiety #SATACTprep #youdonthavetodoitalone



I’ve struggled with depression for my entire life. This isn’t an easy topic to talk about since there’s always a negative connotation, but more people are sharing their story so why not me? . I saw my mom struggle with bi-polar and manic depression my entire childhood. I knew that I had to address my problems with depression so I didn’t end up like her. I didn’t want depression to run my life like it has hers. . I voluntarily started going to therapy at 18 which helped me “open up” about my struggles. I learned through this process that it’s ok to talk about what’s bothering you, rather than hold it all in. Holding it in creates big problems in the end. Therapy is something we should never be ashamed about doing, it’s all part of personal development. . Another thing that has been huge for me in managing my depression is eating more whole foods and less processed foods. I also started a consistent workout routine. These small changes have lead to big results! . Working through a challenging condition like depression can be done, it’s not easy-but nothing worth having in life is going to be easy. It WILL be worth it. . It’s going to take a lot of hard work. I can help release the burden on the food and fitness piece, just drop your favorite emoji below and I’ll message you to come up with a plan that you can manage! :)



Today, tomorrow, always.



Month of Giving Thanks, post 2... I am thankful (huge understatement!) to the support I have in my journey to Health and Wellness 💜 today, specifically, I am grateful for the team at Fresno Physical Therapy, the VA Medical Center, and my beautiful yoga peeps at @pbyoga_fresno (@pbyogagirl and @itslizziemac !!) AND my amazing Masterpeeps in MBI Master Coach Training 🙌🏼 I honestly couldn’t do this without you (which is funny, because we haven’t known each other for long 😂) #monthofgivingthanks2018 #findyoursupportsystem #youdonthavetodoitalone #certifiedmarthabecklifecoach #joyful✨lifeandwellness✨coach





You do NOT have to walk this path alone.⠀ ,⠀ For years I did just that. I hated my body. I cried all the time. I was ashamed. I drowned my emotions in food. I tried to lose weight in the hopes that I would magically love my body if I got thinner.⠀ .⠀ It didn't work. I lost weight. I gained weight. I still hated my body. And I still had nobody to talk to.⠀ .⠀ If any of this sounds familiar and you're sick and tired of walking this path alone, send me a DM and let's open up a discussion. I got your back 👊⠀ .⠀ .⠀ .⠀ ⠀ #healthcoaching #lifecoachforwomen #bodyimagecoach#allbodiesaregoodbodies #facethefearanddoitanyway #yesyoucan #believeinyourself#ihaveembraced #bodylove #bodyappreciation #bodypositive #bodypositivity #bodyimage #katieallencoaching #loveyourlife #loveyourself #loveyourbodynow #loveyourbody #selfloveisthebestlove #lifeisbeautiful #youarebeautiful #youareperfect #lifeisagift #youareworthy #igotyourback #youdonthavetodoitalone #bodylovetribe





THIS right here!! 💕Just when I think I’ve got it all together I realize I’ve only scratched the surface of knowing myself. . If you want someone to help you on this journey back to your heart, you know where to find me 🦋 #selfloveisthebestlove #youdonthavetodoitalone . Thanks to @emilymcdowell_ for this one 💕



Ever thought to yourself, “wow, maybe I SHOULD go to therapy”. 💡 I always thought I could do it myself, with the support of loving friends and family along the way. As much as they can be there for you, your emotional trauma is not their burden to deal with! 🕊 How nice would it be to be able to talk to a person who has no emotional sway in the equation? I thought I had to do it alone, that I had come this far so I could surely finish. But now I am realizing that there are certain benefits from having a designated time and space to deal with our personal shit. 😌 Now to start the process of finding the perfect therapist for me, and figuring out how the heck I am going to compensate them. Pointers or advice welcome. 🌝 //#seekhelp#youdonthavetodoitalone#noshame#traumahealing#selfanalysis#deeprecesses#ofthemind#healyourself#seektherapy#breakingbonds#breakinghabits#creatingspace#outwiththeold#inwiththenew



Woman crush Wednesday ! This is my sister and business buddy on my coaching team. 👩🏻‍💻 We have both struggled through our lives with over eating, weight loss and self confidence at times. When I decided to go for coaching Megan was the first person I asked to join me in my groups to do this with me... she said yes with no intention of actually working a business with me .. she just saw me having success with my post partum weightloss and wanted to do it with me. 👯‍♀️ . We started running groups together and seeing our own health improve ... started helping other woman find success and empowerment and through that journey I have see her own empowerment and leadership abilities blossom🌸 . She never thinks she is good enough ... but I know I couldn’t have done this for so long with out her and I feel that our bond as sisters has grown because of this business opportunity. . We have have gone to conferences together... together we have reached a rank that only .01% of coaches ever reach! And a few weeks from now we get to celebrate our team success and being leaders on our team with an all expense paid trip to a luxury house in Orlando! 🙌🏻 **without kids** 🤫 . I am so grateful that we have done this together and helped influence our families to being healthier and that I have seen her find passion and confidence through this business. . This coaching opportunity can Be so much more then just working out ... . If you want to learn more about coaching and what it has done for both of us and find your own health and leadership WITH US ! We are taking 10 more lady boss mentorships on for the rest of October!! . Click the group link info link in the BIO to get info ... no pressure ... no pushing ... just our experiences so you can see if this is right for you (and maybe your sister😉) . . #sisters #familylove #weddingdress #newlife #nevergiveup #itsbettertogether #sistersbeforemisters #youdonthavetodoitalone #familyhealth #spreadthelove #doittogether #momoftwjns #premiemom #nicumom #shareyourjoy #weddingdressredo #trinityfittribe #beforekidsafterkids #newyorksisters #candidmoms #momsupports #stayathomemoms #momofmultiples



Knowing how to ask for help after having a baby can be challenging, so can knowing how to support a new mama. Postpartum doulas can extremely valuable during this transitional phase. I like to think of the postpartum doula as a small remedy for our lack of a village. In addition to educating a new mom's community in how to offer support, or helping a new family begin to build resources for needed support, here are some of the ways a postpartum doula can help: * Breastfeeding Counseling/Latch And Positioning Help * Understanding Baby Cues * Diapering and Baby Care * Sibling Support * Light Housekeeping * Errands * Resources & Referrals (massage, acupuncture, herbal medicine, support groups, pediatric chiropractors, green baby goods, etc.) * Non judgmental support for family * Organize the home and nursery * Take care of baby’s laundry * Screen for postpartum mood disorders * Sleeping solutions, how to get enough sleep in the first weeks * Help create a nurturing & quiet environment for the family * Assist the family by organizing offers of help from friends and extended family to create a structured flow of help * Care for baby when parents want to shower, nap, or spend some special time with older child(ren) * Hands-on education for infant and mama care * Prepare pump supplies or bottles * Babywearing assistance, education, and demonstrations * Caring for mama as she recovers from birth * Processing the birth experience * Soothing Baby Link in my bio for more information on my doula services. ❤️



It’s Transformation Tuesday! Doesn’t Rosa look amazing? If she can do it, so can you. 💯 Interested in knowing the products she used??? Send me a DM. #youdonthavetodoitalone #heretohelp #stopwaiting #bestdecision



The last week or so mentally I’ve been exhausted. A lot is going on and it’s wearing on me in more ways then one. The last week of alarms I’ve snoozed so many times because I just want to lay and not think. But even though I kept snoozing, I eventually got up and pushed through to get my workouts done. I haven’t missed one. I’m still trying to be mom and wife and not take my stress and mental exhaustion out on my family... it’s hard, but I’m trying and I’m not going to give up, it’s just a really hard season right now...I’m proud of myself. I will not let this get in my way. If you are struggling right now, you are not alone.



Just because you don’t post it on Instagram doesn’t mean it’s not there... * * Some of us are fighting battles that no one else can see. Keep your head up and move on. Sometimes progress means taking a step back to see the whole perspective. Maybe progress means going through the mud, the thick, the battles that we have to fight alone. * * This past week has been my own test to endure. Finally hit with a lot that I haven’t dealt with. Although usually I’d fight this on my own, I’m blessed to have the women in my life that I do. The Angels, I call my friends. I don’t know what I would do without you ladies. * * I’m a different person now. * * Years ago I would never ask for help. Years ago I would stay silent on what’s going on inside me, eating me up. Years ago I morphed into the beautiful human I am today...and yoga helps...a lot. * * Straight blessed 🙏🏽✨ * * * #youdonthavetodoitalone #askforhelp #anxious #anxiety #stress #love #friends #help #keepgoing #yougotthis #pressure #manifest #yogi #yogagirl #work #letsgo #letsdothis #letsdothistogether #yogaeverydamnday



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