Healthy Lifestyle Shortcuts: Lesson 2

Periodically on my blog I will post my fun Healthy Lifestyle shortcuts to help keep life a little simpler for you. Today is an easy peasy healthy meal that I absolutely love!

As I’ve shared in the past I’m not the best cook but not the worst, so I guess you can call me an average cook. When I’m in the kitchen I like quick, simple, easy and healthy. So today I’m sharing my all time favorite salad.

Diet is key for me to maintain a healthy lifestyle so the more foods I truly LOVE eating, the easier it is for me to keep making healthy choices.

I hope you enjoy my All Time Favorite Kale Salad!

Ingredients

  • kale
  • grilled chicken
  • olive oil
  • lemon
  • pine nuts
  • parmesan

Directions

  1. Wash the kale; remove stems and chop into bite-sized pieces, place in bowl.
  2. In another bowl, whisk together the olive oil and lemon juice. Drizzle over kale salad.
  3. Add grilled chicken and sprinkle with pine nuts and parmesan and there you have it, Linda’s All Time Favorite Kale Salad. Enjoy!

Please share in the comments below some of your all time favorite salads. Click here for more simple healthy yummy recipes.

If you are ready to make this year be Your Year of Consistency with health, food, exercise, relationships or career sign up for my newly released Healthy Lifestyle Coaching package.

Click here to subscribe to my blog for future inspiration and exciting giveaways and receive Chapter 1 of Worthy of a Miracle.

One Healthy Habit that Changed My Life

As a 42-year-old woman I can honestly say I’ve spent at least half of my life or more attempting to find ways to be “healthy”. Like most people I start something new and think I’m going to stick with it this time and then fall off the wagon at some point and find myself at square one all over again.

On top of all the try again stop again yo-yoing; I end up feeling bad about myself while negative self-talk and defeating thoughts begin to weigh me down.

Can you relate?

But something dawned on my recently after a spiritual retreat I hosted. For the last twenty plus years I’ve practiced one healthy habit through ever trial, heartache, triumph and victory that has consistently brought me to better health. And with this practice I can honestly say I would not be the person I am today without it. It’s something that I don’t do every single day of my life, but it is something I reach for in times of deep struggle, frustration, anxiety and in times of reflection, hope, prayer, planning and dreaming.

The one healthy habit that continues to change my life and has for years is journaling.

There is no specific way to journal, it’s simply picking up a pen and putting it to paper. It can be one word or hundreds of words. You simply let your heart, mind and emotions lead you. I want to encourage you that even if you’re someone who does not like to write, you must give it a try!

I promise this is one new healthy habit that will propel you forward beyond anything you can imagine. Grab a journal and pen today!

I would love to hear from you. Leave me a comment and let me know one of your healthy habits.

BUY A SIGNED COPY OF MY BOOK WORTHY OF A MIRACLE HERE.

Need a quick retreat? To listen to my Live Mini Retreat recording click here!

If you are ready to make this year be Your Year of Consistency with health, food, exercise, relationships or career sign up for my newly released Healthy Lifestyle Coaching package.

Get Off the Crazy Cycle of Emotionally Eating

girlinfieldWe were sitting around the table enjoying a cup of coffee talking about how this is the year we will finally STOP. EMOTIONALLY. EATING.

My girlfriends and I have battled this just about our entire lives, so how in the world will we truly STOP. EMOTIONALLY. EATING this time? How will this year be any different than last? How can we honestly live a balanced healthy lifestyle?

Have you dealt with this struggle? Have you had the same conversations? Have you dreamed of the day you will not run to the pizza, soda, ice cream (fill in the blank with your favorite comfort foods) for relief?

Well I wish I could wave a magic wand for us and ZAP! emotional eating would disappear forever, but you and I know there’s no such thing. Boohoo 🙁

Over the last seven years (since cancer) I’ve learned a lot about myself, especially around my body, my emotions and my health. I tried every type of eating plan under the sun. From spiritual fast, 40 day juice fast, 14 day juice fast, diet programs such as the Hallelujah Diet, Isagenix, Weight Watchers, Whole30, Paleo, eating support groups …. gosh I know I’m forgetting some but you’ve got the picture. No matter how successful I was during any particular plan or program I participated in (often with the all or nothing mindset to boot!), I would eventually fall off the wagon at some point and go back to the same crazy cycle of emotionally eating.

Does this sound familiar to you?

Oh and forget the self-talk that would go on in my mind! “You’re never going to be good enough, you never follow through, just start over Monday, but I’m sure you’ll fail again.” Negative. Negative. Negative.

Well that wasn’t productive in the least! Beating myself up only tore me down more and caused me to be even more self-destructive.

Fast-forward to today, January 2017. How does a person STOP. EMOTIONALLY. EATING you might ask? While I don’t do it seamlessly I can honestly say it begins with 3 simple words: acceptance, accountability and action.

First by accepting I will not do everything perfectly has freed me from the all or nothing mentality. And secondly by receiving that I am accountable to God for how I take care of my health and that I was created to take action (to get moving!) for a greater purpose than just focusing on how I look has been the greatest revelation for my personal healthy lifestyle transformation. I now live within the ebbs and flows of life, not beating myself up anymore for lack of perfection. Each day is a new beginning and fresh start to love myself by nurturing the body God gave me. I really do love my life! And I love sharing this with my Healthy Lifestyle Coaching clients.

I would love to hear from you in the comments below. Have you ever struggled with emotionally eating? 

If you are ready to make this year be Your Year of Consistency with health, food, exercise, relationships or career sign up for my newly released Healthy Lifestyle Coaching package.

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Need a quick retreat? To listen to my Live Mini Retreat recording click here!

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Click here to subscribe to my blog for future inspiration and exciting giveaways and receive Chapter 1 my book Worthy of a Miracle.

Look at what YOU did for me!

Is being too tired a good excuse not to follow through on your goals?

I really wanted to use that excuse this week. But when I thought about my desired outcome to feel great when I run my half marathon I decided to push through my resistance.

But then, even in the middle of pushing through, I started thinking about ways to cut corners the next day! Have you ever done that?

Extra accountability is what I needed this week! So I stepped it up. I made a commitment to video and let you know when I completed my next goal (4 mile run).

I want to say a big THANK YOU to my blog community for watching this and my friend Stephanie for running with me because I would have totally cheated myself and ran fewer miles. Confession: I get lazy and I like to cut corners 🙂

Let me know who is keeping you accountable in your goal? Do you need to step up your accountability to make sure you follow through? Everyone who comments will be entered to win a copy of The Mended Heart by Suzanne Eller.

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Thank you to everyone who has signed up for my book launch team. Click here if you’d like to join. 

Are you tired of procrastinating and ready to get over that hurdle and accomplish your goals? Click here to be placed on my new client waiting list.

Linda Kuhar is a Certified Christian Life Coach, Board Certified Life Coach, Certified Human Behavior Consultant, Author, Speaker and Mentor. Click here to learn more about coaching with Linda & frequently asked questions.

What are clients saying about their personal coaching experience with Linda? Read here. 

Click here to subscribe to my blog for future inspiration and exciting giveaways.

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Click here to preorder your copy of Worthy of a Miracle today!

How I Used Being Embarrassed To My Advantage

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Hot flushed face. Sweaty palms. Shaky voice. Embarrassment.

We’ve all been there. Whether we did it to ourselves or someone else is to blame.

Isn’t it the worst?

We do everything in our power to avoid feeling embarrassed. Whether it’s making sure we are not the only one walking into the party alone or giving excuses as to why Susie Q is dressed the way she is.

Just thinking about being embarrassed for half a second makes my stomach churn.

But what if we could use embarrassment to our advantage?

When I was training for my very first half-marathon with Team In Training, I learned how embarrassment could actually become my friend instead of that dreadful nemesis.

I was committed to raising money for the Leukemia & Lymphomas Society so I asked for donations from all my friends and family to support me.

After sending out a ton of letters I realized there was no turning back. I was stuck! I had to follow through with my commitment; otherwise I was going to be completely embarrassed.

No matter how tuff training got I refused to give up. People had donated money to support me. My hands were tied. There was no way, no how I was going to be a quitter. I wanted to honor my word and of course their money!

By putting myself out there, to the point of embarrassment actually worked to my advantage. It kept me motivated. It kept me accountable. And procrastination was nowhere on the radar.

From this experience I learned a simple tool that keeps me accountable today.

Social accountability.

When I really want to achieve a goal, I will put myself out there every time. I will announce it to the world, even though it makes me want to throw up at first!

But hey, it works! It keeps me accountable.

Social accountability pushes me out of my comfort zone and soaring into great results.

I want to challenge you today friend.

What goal are you ready to achieve? You know the one that makes you a little queasy when you think about it.

I’d love to hear about it. Everyone who comments will be entered to WIN a special devotional book from Lysa TerKeurst, What Happens When Women Say Yes to God.

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Journal with God: Write to God in your journal and tell him what you’re most afraid of when it comes to your goals and dreams.

shareyourlove*New client waiting list: I do schedule a brief call prior to accepting new clients to determine if we will be a good fit to work together. I will have a few openings early March. Click here to schedule a time. Due to limited availability appointments fill up fast.

Click here to subscribe to my blog for future inspiration and exciting give aways!

Linda Kuhar is a Certified Christian Life Coach, Board Certified Life Coach, Certified Human Behavior Consultant, Author, Speaker and Mentor. Click here to learn more about coaching with Linda & frequently asked questions about the experience.

What clients have to say about their personal coaching experience? Read here.  

7 Simple Truths to Accountability {that will hit you in the gut}

Almost five years ago I learned one of the most valuable lesson of my life.

Every time I think about it I almost have to catch my breath. This lesson lives within the central core of my beliefs, deep in my heart, permanently etched on my mind.

Just five months fresh off of life support and three months out of radiation I joined Team In Training with the Leukemia & Lymphoma Society to run my very first half marathon. It was thrilling to think about getting my body back into shape after the hell it had been through the previous year with chemotherapy, antibiotics, steroids, paralytics, and many more drugs.

I had no idea how in the world I was going to achieve such an enormous goal, 13.1 miles. But looking back I now see the unique thread that brought this dream of mine to fruition.

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I did not understand then what I am fully aware of now.

Accountability works!

Anytime I set out to achieve a goal or even the slightest lifestyle change, the guaranteed formula for a successful result is staying accountable!

Here are 7 Simple Truths to Accountability that will give you a little gut check on why we must invest in accountability.

1) If we want to grow and make a lasting difference in our life we must maintain accountability. It is vital.

2) Accountability means showing up for yourself ­– living your best possible life right now, today!

3) Accountability shows respect towards others, and you are honoring yourself with self-respect when exercising accountability.

4) Accountability oozes from your core values, your character. Integrity. Honesty. Beliefs. Truths. Standards.

5) Accountability means you are stepping up to the plate and taking responsibility for yourself. There’s no more room for excuses, for blame or for a lack of better words laziness.

6) We are accountable for how we spend our time. We all get 24 hours a day, no one gets more, and no one gets less. It’s our choice how we choose to spend it.

7) And finally accountability and procrastination do not occupy the same space. Which one do you choose to partner with?

Starting February 1st I am offering a FREE 28 Day Accountability Group. This group will be a small community to support and encourage one another. We will grow and learn from each other while moving towards our individual goals. It’s an opportunity to invest in ourselves. If you would like to join us, click here to sign up. Please invite your friends and share on your social media sites. Don’t crumble up and throw away your 2015 goals yet if you’ve fallen off the wagon because together we can make them happen!

Leave a comment today and let me know if you’ve joined the group and what you are most excited about over the next 28 days!

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Congratulations to the WINNER Susan Carlson of Keep It Shut by Karen Ehman who commented on 

Click here to subscribe to my blog for future inspiration and exciting give aways!

Linda Kuhar is a Certified Christian Life Coach, Board Certified Life Coach, Certified Human Behavior Consultant, Author, Speaker and Mentor. Click here to learn more about coaching with Linda & frequently asked questions about the experience.

What clients have to say about their personal coaching experience? Read here. 

The Secret to Reaching Your Goals in 2015

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As we are approaching the end of 2014 you might be saying next year “I’ll do better”

Better at….

Exercising

Spending time with God

Eating Healthy

Going to church

Getting organized

Managing my finances

Building my business

Making a career change

Studying the bible

Fill in the blank_____________

But year after year we manage to fall into the same old routine and never really change.

One thing I know for certain is when you are ready to make a change in your life you MUST have accountability.

I remember four years ago {before becoming a Christian Life Coach} I set out for the biggest goal of my life … to run a half marathon 13.1 miles.

Just fresh out of chemotherapy, a coma, life support and radiation this was a pretty crazy and audacious goal.

I wasn’t sure if I really could go through with it, if I really could run 13.1 miles. I was afraid to set such a goal and believe I could do it.

Have you ever been afraid to set a big goal?

As the training began I had two necessary components to insure my success, a coach and accountability.

My coach came along side me and believed in me more than I believed in myself, especially on those days when I was ready to throw in the towel. My coach challenged me to dig deep within myself and connect to my inner strength. My coach encouraged me every time I hit the pavement to give it all I had. But the most important gift my coach gave me was accountability.

Accountability is the secret sauce to success.

Because of my coach and being accountable to someone other than myself I crossed the 13.1-mile finish line on September 5, 2010. A huge victory!

Because of my personal experience in training for my half marathon I discovered the deepest desire of my heart … coaching. Today it is a privilege to serve women around the world as I coach them in achieving their goals. I love my work!

Whether you already have a goal in mind or you’re afraid to even set a goal I want to stretch you today. Dig deep.

What is that one goal you wish more than anything to achieve next year?

When you leave a comment below you will be entered to WIN a signed copy of Limitless Life. “Join Pastor Derwin Gray on a fascinating journey into what can happen when you offer your head, your heart, and your hands to the only one who can offer you truly limitless life.”

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What do clients have to say about their personal coaching experience? Read here. 

Linda Kuhar is a Certified Christian Life Coach, Board Certified Life Coach, Certified Human Behavior Consultant, Writer, Speaker, and Mentor. Click here to learn more about coaching with Linda & frequently asked questions about the coaching experience.