healthy habits 2019!

One of my 2019 priorities is my health so I thought I would share some of my habits to kickstart the year!

Plant Based!

Processed with MOLDIV
July 2018 to January 2019

A picture says it all! I decided to go completely plant-based (vegan) in July of this year and it has radically changed my life for the better.  Not only have I lost +30lbs just through diet, my skin has never looked better (along with my vitamins!) and by eating whole foods (non-processed food) I just feel wonderful!

Not to mention:

vegan_for_everything

Some awesome documentaries and resources can be found here!

Forks Over Knives – Netflix, about the health consequences of eating animal protein — it’s no coincidence that diseases like type 2 diabetes, heart disease, obesity plus so much more has increased with the amount of animal protein being consumed.

I Love Vegan –  holy vegan recipe batman…. they have everything here – literally you will miss NOTHING by going vegan!

Veganuary – An awesome challenge for the month of January to go Vegan!!

Sleep Tracker!

For those of you with a fitness/activity tracker like Apple Watch, Fitbit etc this is a game changer!  A few years ago I talked to a nutritionist who actually prioritized sleep as the first thing to conquer/change in a daily routine for weight loss.  She would see clients lose weight just by increasing their sleep!  Of course sleep is directly linked to health and wellness.  I am someone who had no idea what my ideal sleep was, or what my sleep patterns meant for my days/goals.  Pre-Apple Watch life I would have inconsistent habits with sleep (I still LOVE a good all nighter – but my body hates them).

I started tracking my sleep and within 2 weeks I had confirmed that 7.5 hours was my ideal sleep target to function at my best each day!  With 7.5 hours I felt rested, ready to engage, brain ready to work and body operating at an awesome foundational level.  Now it’s easy to prioritize sleep so I work/live my best life!

Oils!

groucy_pants_blend

Surprise! Oils are a HUGE part of my health and wellness regime!  I use them for everything – both physically and emotionally!

Oils to aid in metabolism, support anxiety/stress, help for restful nights, ease stomach discomfort, support lady health, support glowing skin… basically EVERYTHING.

I’ve found out so much about the efficacy and safety of essential oils and I will forever only recommend doTERRA because they are 100% clear in their process/practice and commitment to wellness with oils.

Exercise!

Tannith and I decided to get back into the whole ‘workout thing’ since we both feel so much better when we do move our bodies!  We turned to Betty Rocker (you’ll remember we did a 90 day challenge and both saw awesome results back in 2015!) and I’m already LOVING her new workouts and the burn!

It really helps with stress management and my confidence when I am moving/toning my body.  Plus, I get to use my fancy basement gym equipment!

Well there you have it.  Just a few simple ways I’m investing in my health in 2019.

When I take care of me, I can do more for the world and others!

xo

gfk

2018 was what you made it.

It’s been an entire year since I’ve blogged here.  I prefer Instagram and using photos/moments to quickly update, but as the year went on, I realized that I miss the long format of blog writing so here I am!

2018.

It was a life changing year for me.  Most are.  I spend so much of my energy changing, surmounting where I’m at, where I’ve been and morphing into me, that every year for the last 6, has been another major milestone in who I’m meant to be.  This year was no different for reasons I created and experienced.

Here is my vision board for 2018 that I made back in 12/2017!

2018 vision board

I accomplished just about everything, except getting married – but that was a blessing!

I ended up getting my own Crossfit set up at home so I could change the direction my body and mind was taking.  I love Crossfit, but I was struggling with PMA (positive mental attitude) regarding most things fitness.  In May, I competed with a team and physically failed a series of rope climbs that changed my outlook on my fitness, strength and mental wellbeing.  I honestly was not a nice person! I decided to step back from the in gym experience and focus on what I needed – being happy with myself.

I sewed less than I would have liked, but I did get some amazing quilts, dresses, table runners and oil bags done this year!  I’m currently re-doing my craft lab and in 2019 I’ll be offering classes, 1:1’s, group tutorials and FRIDAY CRAFT NIGHTS!

At work I took on SO MUCH.  I have always been a workaholic, but this year took me to new levels.  I invested in doTERRA development and travelled to Salt Lake City and Austin to level myself up and deepen my commitment and belief in essential oils.  I got all of my oils for free in 2018, thousands and thousands worth – and I leave the year feeling so grateful that oils and the business found me finally ready to receive them.

In my 9-5,  I was promoted to Sr. Management and at year’s end I’m on track to Director of all of Analytics – it’s humbling and amazing to work with my company and my team.  I have never been more challenged than I am now – growing and developing other leaders and help everyone thrive in their growth, development and lives.

In 2018, I got tattooed SO MUCH. Visited some really rad museums and purchased SO MUCH ART.  I am blessed to love art and to also meet the people who create.  In the later half of the year, tattooing was my way to heal my heart and mind and to talk to people who helped me look at life differently.

My family, friends and fur babies were my rocks this year.  I leaned on every single one of them so much.  I leaned for support, for inspiration, for laughs, for hugs and most of all – to remember what really matters. We are here for such a small amount of time.  Work, sadness, bad days, stagnant behaviors, false self-narratives — it all is nothing.  My core group reminded me that I matter in 2018.  I am so fucking grateful for all of them.

Spoiler! I didn’t get married. An 8 year relationship that I thought was ‘it’, ended.  Which although was a shock, was probably the biggest gift I’ve ever been given.  The lesson for me here (and I’m still healing and meditating on this) is that I still am not in control of the universe.  GASP.  I can hold things up, struggle, cry, carry on, be in pain and sacrifice so much, but I don’t control anything but myself.  I control my reactions, my actions and my ‘ignorance.’  I’m again grateful for this change, without it I would have never realized what was out there waiting.

On of my proudest accomplishments this year was getting completely out of debt!  It took 2 years to pay off $13k, but I did it and I’m so proud and damn it feels amazing not to be stressed about money!  Money can’t buy happiness, but it can buy freedoms.  Freedom to not owe and stress is AMAZING.  I also continued to use my favorite apps to invest!  Qapital, Albert, Acorn, Robin Hood all helped me to continue to grow my worth and it was completely unnoticeable since it all auto saves/invests!

Another major item for me was going completely plant-based.  After years of struggling with vegan/vegetarianism, I decided to give it an honest go.  I think a few things have allowed me to see long-term success this time.

  1. Vegan Life Long Vitality Vitamins — I am getting all the supplements/nutrients from my food!
  2. Whole Foods – not processed vegan foods.
  3. Connection to Compassion.
  4. Dairy = Asthma VERY unhappy.

It was an awesome year. Full of surprises, sadness, comebacks, the best haircut of my life and the seedlings were planted for even more epic years to come.

Bye 2018! You were so good to me.

xx

gfk

 

🎁 Gift Guide 2017: DIY with Essential Oils!

Well, holiday season is here!  To follow up with my first 2017 Gift Guide, I wanted to provide a DIY version for all my readers who enjoy putting a custom and special touch on their gifts!

Gifts Using Essential Oils!

Essential oils are such powerful gifts.  Imagine giving someone a gift that promotes wellbeing, immunity support, uplifting feelings and a restful night’s sleep? Well you can! Essential oils provide not only a unique gift for your friend + family member, but they can be customized to let that person know you are thinking especially of them!  The only thing you need to keep in mind is the quality of the oil you are giving.  With dōTERRA you don’t have to worry about quality or purity, as each essential oil are Certified Pure Therapeutic Grade.

Essential Oil Gifting Reason 1:  Customization! 

You can give someone a bottle of dōTERRA essential oils and a How-To guide for enjoying it! (I can totally help you create gift flyers like the one below!)  This is perfect because if you know someone is in need of a restful nights sleep, tranquility,  or needs their mood uplifted, you can provide them the power of dōTERRA essential oils!  Just gift the bottle and an info sheet like below!

Screen Shot 2017-11-25 at 10.02.52 PM

Essential Oil Gifting Reason 2: Cost Friendly! 

If you make a scrub like the one below, you can make so many gifts for pennies!  Gifting DIY scrubs, felt car fresheners (literally a piece of felt!) or blends is an awesome way to again show someone you cared enough to make their gift, to think of them and their needs, and share essential oils with them!

gingerlime_srub

Essential Oil Gifting Reason 3: Thoughtful All-in-One Gifts

You can also give the gift of wellness to someone by starting them with a kit or several essential oils along with a (free!) consultation from me so they can feel ready to use and enjoy their oils!  I am a dōTERRA Wellness Advocate and I LOVE educating people on how they can use oils in their whole lives to see a radical change!

The Emotional Aromatherapy Diffused kit below is an amazingly powerful starter kit and will be a well loved gift!

Screen Shot 2017-11-25 at 8.47.34 PMEmotional Aromatherapy Diffused ($259.93 ONLY $156 until November 30th, 2017)

The Emotional Aromatherapy Diffused Enrollment Kit (above) includes the perfect combination of materials to experience the uplifting and emotion boosting benefits of the aromatherapy system.

This Kit includes – a FREE dōTERRA wholesale membership ($35 value)

FREE private hour essential oil consultation with yours truly!

Lumo Diffuser

doTERRA Emotional Aromatherapy™ System: (5 mL Bottles)

The doTERRA Essentials Booklet

You see? Gifting with essential oils can be super personal, fun, and heartfelt!  If you’d like to find out more about essential oils please contact me! I do weekly education classes as well as custom 1:1s!

xxx

GFK