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Money Habits and Health Habits

12/30/2019

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 Today we will look at our health habits and financial habits, and learn some tips for success in both areas. Life is a series of choices. We must live moment to moment, based upon the choices we make. When we make choices for our optimum health, it is like a savings account for our future health care costs. It is a bank account for our future happiness.

In health and wellness, we often ask our clients to write down everything they eat for a week and how they feel when they eat those things. A food diary is a great assessment and beginning point for a wellness coach to see what is going on in a client’s daily eating style. I also encourage my life coaching clients to write down in a small diary or notebook their spending activities for a week. Looking at exactly what we spend our money on, 24/7 for a week allows us to see the bigger picture, what our triggers are, and then we can create a plan of action. Observing without judgement the choices we make is an awakening of sorts. Do you see the relationship in the process of observing the habit in both money and food choices? This also relates to our movement choices, who we choose to spend time with, etc. We will enhance our whole lives if we go deeper into the magnification of the little things from time to time.

Like in food swaps, we can swap out unhealthy spending choices for healthier ones. Rather than spend $8 plus tax for a veggie and fruit smoothie at a retail outlet, we can spend pennies on a smoothie we make in 45 seconds at home. Plus, we see exactly the ingredients we put into it. Like choosing to host a party instead of meet up at a restaurant with friends, we save money and everyone can let their hair down at a home rather than in public. Add in a pot luck element, and everyone receives home made and delicious food made with love, plus the cost for the host is even less that way. Spending time on “fun” doesn’t have to cost an arm and a leg. We can use our arms and legs and get out in nature to hike or walk. Do this with a friend and we have quality time that is meaningful and free. The bonus is that we get exercise too!

I hope these connections between wellness choices and money choices make sense to you, dear readers. I want to hear from you!

Sincerely,
KJ Landis

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Self Esteem vs Self Confidence

12/29/2019

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The phrases self esteem and self confidence are used interchangeably at times. We can now go a little deeper into the two meanings and how they relate, from my professional and personal points of view. During my life and wellness coaching I have seen a difference between the two phrases. I think that self esteem is more of our naural foundation, how we are centered and at peace with the world. If we don’t have a good self esteem, we can create the foundation by slowly gaining self confidence through our thoughts, words, and actions. So the self confidence comes with time and through our small successes in any goal we have set for ourselves. Then the repetitive successes create self esteem. Self esteem is something we have innately inside of us. It is a deep knowing that we are unique, and worthy of life’s blessings and abundance, wherever and whenever they may fall upon us. Some of us are lucky to come out of the womb possessing self esteem. Others of us must work at it. Both are perfectly fine processes, working towards a state of personal power.

Self confidence is self esteem in action, through our thoughts and deeds towards the outside world. We can do activities which grow our self confidence. This may lead to a self esteem which is higher and stronger over time. Actions and choices which water and grow our self confidence in turn feed our foundation, our self esteem. It is like support for a home to be stronger on its foundation. 

I hope this makes sense to you all. We have the power within us to nurture ourselves and others towards the best experiene we can be, right now, in this moment. It takes a decision and an action. 

Blessings,
KJ Landis
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Why I Decided to Lose Weight 8 Years Ago, For the 90th Time!!

12/23/2019

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Many of us make a decision to lose weight. We usually begin on a Monday, the fresh start of a work week. We are done within 2 weeks usually, because of the deprivation, the lack of a support system, and the voice in our heads which say constantly, "This time will be no different. You have tried and failed so many times before..." Does this sound familiar? 

We have to be scared for our health and life, or we have to be desperate in some emotional or physical way to finally make some permanent changes. And yes, there are slip ups. It does take a village of support.

Here are some statements about my journey that are true:
  • I was inspired to lose weight because I had gained a little every year in my thirties and forties, especially after having children. I was following the wrong dogma that the American Dietetic Association and the American Medical Association gave us: eat low fat and lots of healthy whole grains. 
  • My breaking point was when I signed up for a liposuction at 47 and my husband got irate, citing Kanye West's mother's demise. I knew there had to be another way. 
  • I wanted my outside to match how powerful and amazing I felt every day on the inside. I was a 16 time marathoner, a mother of two amazing children, a wellness coach, an educator, a professional photographer, a happy server, an enthusiastic reader, a loving wife, and world traveler.
  • I lost the weight using the natural pregnancy hormone HCG and eating only green veggies, white fleshed fish, seafood, and drinking a gallon of water a day. I was always very active, and held certified personal training certificates for years. I am a certified fitness trainer too, teaching many exercise classes. Fat folks can be fit too! 
  • I wanted to be lean like when I was modeling years before. 
  • I keep the fat off now by hiking, yoga, walking, lifting weights, and serving (waitressing) in the evenings. I'm busy. I eat clean and green 80% of the time and allow treats (notice I don't call them cheats) 20% of the time. I still drink lots of water, meditate and smile at myself daily! 

My best two tips are: 

1. Slowly increase water consumption to a gallon of water a day and add lemon or cucumbers. That way you can tell if you are truly hungry or just socially and emotionally hungry. This also allows us to urinate or sweat out the fat as we are losing fat because that is how the body eliminates fat. 
2. Enlist a buddy to do this journey with you. Building a tribe of support is extremely important when making lifestyle changes.

I hope this helps those of you looking to make changes that serve your higher purpose, especially during the time of New Year Resolutions.

Blessings, 
KJ Landis
www.superiorselfwithkjlandis.com









www.superiorselfwithkjlandis.com

ourney which are true:




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Tips for Our Health Worries as We Age!

12/16/2019

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on common health concerns for those
Today we will look at some life concerns adults have, especially in the health arena as we age. For those of us aged 50 years or older, I find some common threads that keep popping up. As a personal trainer, exercise instructor, and life coach, I focus on the clients’ questions and needs. Over and over again the questions are about sleep, fat gain, and fragility as we age. My answers to help the individual may vary according to their physiology, but a few common tips for healthy aging are tried and true with my clientele and myself, as I am 54 and growing!!

1. Abs are made in the kitchen. This means that no matter how hard or long we workout in a gym or outdoors, our fat gain or loss is dependent upon what we are doing the other 22 hours of the day! Usually this means looking closer at what we eat, and if it is healthy or not. Try to add more and more fibrous green vegetables into the diet, and less and less processed packaged foods for healthy aging. Water consumption is also very important. I aim for 16 cups of water a day with lemons and cucumber slices added for flavor. Adding a pinch of pink Himalayan salt will help with replacing electrolytes we lose when exercising vigorously.

2. Sleep is harder to control as we age because we naturally sleep less at night as we age. Melatonin production is slower as we age, and this is the hormone which naturally allows our body to be ready for rest. I suggest turning off electronic devices at least 1 hour before bedtime and take a cherry sublingual melatonin lozenge if one is troubled with resting well at night. Another alternative may be having kava kava tea or chamomile tea. Wear a sleep mask, earplugs, and keep the room dark.

3. Fragile bones and a loss of balancing well are natural as we age too. Yoga and weight lifting can help with their balancing poses and strengthening the bone mass over time. We need to be consistent in the activities over a period of time to see strength, agility, and flexibility increase. Don’t give up!


I hope this has helped you in your thoughts about health and aging.
Sincerely,
KJ Landis
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Five Minutes to a Healthier You!

12/9/2019

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Today we are going to discuss how to be a little healthier in just five minutes a day. I keep reminding myself and others that we do not have to be perfect all of the time! A step forward in our health journey is a step towards our success. It is a tiny step towards YES. It says yes to me.

We all have down time when waiting in lines, getting to work early, waiting for the kids at an activity they have, or at an appointment. I usually use this time to put my earbuds on and meditate to one of the many meditation apps that are free on most devices. We can de-stress and recharge in a few minutes. It really works. 

Another thing we can do for our health in a few minutes is jumping jacks! Remember when we were kids and they were part of gym class? It revs up the heart rate, burns calories, and jumping actually gives us energy. It’s fun and reminds us of the playfulness of our youth. Plus, it’s free.

My go-to for my gut health is to take a shot of raw apple cider vinegar a day. The probiotics in fermented foods are good for the digestive absorption of nutrients and build immunity by planting the probiotics in the intestines. I mix it with a little honey and water and shoot it like a whiskey shot at a frat party! I suggest eating a variety of fermented foods for the garden of eatin’ inside the colon.

I hope this helps you, dear readers.
Sincerely,
KJ Landis 
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Easy Exercises Anyone Can Do

12/2/2019

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We all know we should move to be more flexible, agile, limber, and strong. This is especially important as we take on more and more adult responsibilities such as work, kid duty, elder care taking, cooking, cleaning, etc. If one doesn’t have the time or energy to go to a gym or studio, and the home environment is too distracting, I have some easy and fun exercise suggestions anyone can and should do.

It’s easy to go outside and walk up hills! The resistance training of the hills is good for the cardiovascular system and for the muscles working against gravity. Plus, it takes a shorter amount of time to burn more calories when going up hill versus flat spaces.

Go outside and play with kids at the playground! Kids know instinctively how to make exercise fun. Climb the jungle gyms, swing from the monkey bars, play tag or freeze tag, or wrestle and tickle each other. These are good ways to enhance the workouts with humor and fun injected in a short period of time. The relationships are enhanced as well. If you don’t have any kids of your own, borrow some! Volunteer at the parks and rev centers, community centers, or babysit for friends and family.

I hope this helps you, my loyal readers.
Blessings,
KJ Landis

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    KJ Landis is her first success story.  She lost 50 pounds in 60 days and has kept it off for years.  Daily research and coaching has fueled her to love others into a better existence.

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  • Start Here
    • Bio
    • About
    • Resources
  • Blog
  • Books & Services
    • Testimonials
    • Services
  • Health & Nutrition
    • Guide to Wellness from Within
    • Free Healthy Meal Ideas
    • Foods I Live By
    • Physical Activity
    • HCG
  • Photography
    • Photography Slideshow
    • Modeling Consultation
  • Guest Appearances/Book Me
  • Eat Well, Be Well 30 Day Transformation