fall refresh

 Hey all!

It’s finally feeling like Fall! I live for this chilly weather and all of the beauty Fall brings to the trees this time of year. But speaking of chilly weather…

Remember wayyyy back in January 2017 when you may or may not have made some New Year’s resolutions? Maybe some resolutions were made to improve your health, like increasing your trips to the gym, eating less sugar, drinking less alcohol. Maybe some of you have lost sight of your initial goals for 2017 – but good news! The year is not over yet. You still have one more season to give it all you’ve got to work toward your goals.

Sometimes we lose sight of our goals and perhaps lack some discipline during the summer months. I’m here to tell you,  it’s OKAY! Humans are not robots. As much as I love routines, food prep, and schedules, they aren’t always prioritized when we’ve got so many fun activities to do and events to attend during the summer months.

Whether or not you’ve made New Year’s resolutions – ask yourself if you could use a little end-of-summer reset. For me, I’m always feeling a little sluggish and bloated at the end of summer because Minneapolis has too many fun patios and rooftops to frequent during the warmer months.

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My 2017 resolution is to attend 100 group fitness classes. I am almost to 80 classes with only a few months left of the year to finish strong!

If you’ve been nodding your head in agreement to the first part of this blog post, check out these ideas for a Fall refresh*:

  1. Whole30**: The Whole30 program has really changed my life and helped me understand my relationship with food. I’ve done three Whole30s and am about to start another in October (if you want to do this with me, let me know!). For those who aren’t aware of what Whole30 is – it’s a dietary reset and elimination diet that helps you understand which food groups are causing inflammation in your body (resulting in weight gain, brain fog, headaches, digestive distress, skin issues, poor immune system, etc.). It also helps you identify foods that you’re literally addicted to and helps you kick those addictions to the curb. The free program requires you to only eat whole foods (meat, fish, poultry, veggies, fruit, nuts, seeds, and good fats) for 30 days, which allows your body to reset from processed foods and added sugar. Take a look at the www.Whole30.com for more information about the framework and how to get started. The Whole30 online platform is booming with resources, shopping lists, forums, blog posts, etc. to guide you through your Food Freedom journey.
  2. Cut out the alcohol: Alcohol is a staple in the Standard American Diet. There are countless happy hours, holidays, birthday parties, and weddings that all have some sort of boozy fun involved (a glass of wine here, a pint of beer there). Now that summer is winding down, try eliminating alcohol for a couple of weeks just to see what happens. Does your skin clear up? Does your complexion get brighter? Do your pants fit looser? Is your digestion calmer? Are you sleeping more soundly? Is your bank account happier?
  3. Add in one more day of fitness to your weekly schedule: Is there an area of the body or muscle group you haven’t given much attention to lately, or a type of exercise you haven’t done in a while? Try mixing in some variety to your exercises and perhaps adding in another day of fitness to your weekly schedule. Start a new routine or a class you’ve been meaning to try. Groupon** has great class package deals if you’re looking to experiment with group fitness at local studios.
  4. Get one more hour of sleep per night: Now, this can be difficult for some people but if you can (and I really think you should consider trying), try to get an extra hour of sleep per night. One extra hour of sleep can be the cure for needing that second cup of coffee in the morning. Not to mention, cold and flu season and is right around the corner. Boost your immune system with more rest to keep your body and mind strong during the winter months. Take away the screen time before bed and you may find you have a few extra minutes to dedicate to your pillow.
  5. Colon cleansing: I’m new to colon cleansing, but I did one colon cleanse through Blessed Herbs** in August. I was intimidated by all of the colon cleansing kit options available for purchase, so I chose the “Revive-5 Day Cleanse Kit” since it’s labeled as a “starter cleanse”. This cleanse does not require any fasting and was extremely manageable for me. The cleanse helped me get rid of built up waste and toxins in the body, which in turn helped me de-bloat and feel more energized throughout the day. If you’re interested in trying a colon cleanse, do your research and CONSULT YOUR DOCTOR OR NUTRITIONIST. Colon cleanses are not for everybody.

I hope I’ve got you thinking about ways you can end 2017 strong. The beauty about health and wellness is that everyone is different; there is not a ‘one size fits all’ approach to health. Take this time to discover what works for you, and how to finish out 2017 stronger than ever.

 

*Each person has different goals and needs. If you’re interested in changing your diet/nutritional habits, or beginning a new fitness/health journey, make sure you’re working with a professional to guide you through the process.

**This blog post is not sponsored. All products, companies, and programs mentioned above are recommendations based on my own experiences.

entrepreneur spotlight: sarah key

Hey all! If you recall in my pilot blog post, I’m going to be posting bi-weekly Spotlights. Spotlights are blog posts about other people and their passions, experiences, successes, etc. that will hopefully motivate you to be your best self and chase after your dreams. Today’s post is an Entrepreneur Spotlight featuring one of my former college housemates, Sarah Key, as she talks about her business journey. Enjoy!

∗What were the turning points and/or motivators in your life that inspired you to start your own side business?
Honestly, the main thing that made me think about starting my own side business was the fact that I wasn’t able to do the thing that brings me the most joy in life as often as I liked: travel. Starting a business with flexibility and unlimited income potential was a huge motivator. Life is way too short, and I didn’t want to wait until retirement to live our dreams. 
 
My husband and I love to travel and he is a photographer, so traveling is our main priority. We didn’t want to have to sacrifice on visiting a new place on our list because of finances or time. 

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I chose Rodan and Fields because I know the insecurities that are a result of skin concerns. Insecurities take over and crushes any confidence you have, and that is not an exaggeration. I know from experience. No one should ever have to live with a skin insecurity when there is a solution out there. I wanted to be able to help others realize there is a solution and if I could also help others change their life with our business, even better. 
There are plenty of side business options out there. I would highly recommend if you’re not happy with where you are, your finances, or what your life looks like, be open to learning about these options and take the time to invest in yourself. 
∗What are the challenges you’ve faced so far? How are you overcoming them?
People not believing this side business will ever amount to anything. I have big goals for my Rodan and Fields business and it’s hard for some people to wrap their minds around it. I overcome that challenge by focusing on why I’m doing my business and believing in myself to truly make my dream life come true. Why not me? Why not you! Also, when people doubt my abilities to do something, that is motivation right there not to give up.
Another challenge is the big learning curve for entrepreneurship. I never thought I would be going down this path, but here I am, and I am forever grateful for my friend Ali Zieman who introduced this opportunity to me! I knew nothing about skincare before Rodan and Fields, I knew nothing about running my own business, I had no clue how I was going to make this work. But I’m learning while I help others. I’m learning while I earn. I’m learning while I get closer to my dream life. I love to learn and grow, and this opportunity has given me a chance to continually grow personally and intellectually, and in return has allowed me to help others do the same. 
 
∗Although it’s early in your journey, what advice do you have for aspiring entrepreneurs?
Never quit. Ever. You started on this journey for a reason. Always go back to that reason when things get real tough. Because they will. It is a roller coster journey, but it is so worth it. Knowing you are working for your dream life (not someone else’s dream) and that you WILL make it happen is so rewarding and motivation enough to keep going! 
 
∗What resources help you succeed? 
A strong support system. Starting on a new path in life that is not considered the typical “right” path to follow is hard. Your friends and family may not understand why you’re doing this, which could make it hard for them to support you. That is ok. Join entrepreneur groups in your town, talk to friends who get it. You aren’t alone, you just have to find your tribe to help you through the struggles of entrepreneurship and to celebrate the best times that come with entrepreneurship. It may take your family or friends time to come around to what you are doing, but know you will be celebrating with them one day soon!
∗What are you favorite books, blogs, and podcasts that continue to inspire you through your journey? Do you have particular role models?

This list could go do FOREVER! I am a sucker for personal and business development in the form of books and podcasts.
 
Some of my favorite books are: “You are a Badass” by Jen Sincero and “She Means Business” by Carrie Green.
 
My favorite podcasts are: Happier with Gretchen Rubin, From the Heart: Conversations with Yoga Girl, Your Virtual Upline, and Creative Empire.
 
I also subscribe to pretty much every Travel magazine out there. I am always finding new places to travel to and explore. And when I can’t be traveling, it helps itch my travel bug a bit.
I wouldn’t say I have one particular role model. Any strong woman making a name for herself is my role model. I get so inspired by hearing how other women are out there making their dreams come true and overcoming every possible obstacle. I also really respect women that share their struggles in their journey. This isn’t an easy road and no one should think they are the only one struggling!
 
I am also lucky to have many, many successful women in my company to look up to as role models. One of my favorite parts about being with Rodan and Fields is that everyone is there to help everyone succeed. Whether you are at the tip top of the organization or just began today, we are all trying to help each other out.
Long story short, my role models are women who motivate other women to follow their dreams and make it happen. We have one life to live, mine as well make it awesome!
 
∗How can others join the R&F business?
It’s pretty simple to join our R+F team, just make the decision you want a change in your life and jump in! More specifically, let’s talk to see if this could be a right fit for you. If it is, we get you signed up and then the fun begins! Feel free to shoot me an email sarahvkey@gmail.com and we can set up a time to chat.

values

When I was 21, just graduating college, I wanted nothing more than to be the age I am today, in the position I am today, living the life I am today.

Don’t get me wrong; I’m incredibly lucky. I’m fortunate to have a stable income that allows me to spend time with people I love, to travel, to save money for the my future home and family.

The thing is, I have everything I need but only about six months ago I felt more lost than ever. The quarter life crisis is REAL, and I really had to take a step back and start evaluating what’s important to me and how I want to spend my time.

Introducing: discovering your Values. 

The Minimalism movement and lifestyle have introduced me to the concept of Values and has helped me define what my Values are. My Values should be the basis of how I spend my time and how I progress in life. Common values are the foundation of great friendships and relationships. They are guiding of all of my decisions I make on a daily basis.

*To learn more about values in the context of the Minimalism movement, take a look at Minimal Wellness: Values post and The Minimalists: Values podcast. I challenge you to dig deep and start constructing a list of your own values.

In The Minimalists’ podcast, Values (link above), Minimalists Joshua Fields Millburn and Ryan Nicodemus break down Values into the following hierarchy (the descriptions are my interpretation of the meaning of these different values):

Foundational Values: Highest order, overarching across many facets of life
Core Values: Principles that guide your decisions and behaviors
Minor Values: Things or experiences that make you happy on daily or weekly basis
Imaginary Values: Concepts or things that we perceive to have value but are actually obstacles that prevent us from aligning with our other values

Now, I could list out all of my Values, but I’m not here to necessarily talk about me.  I want you to take some time and become self-aware of what drives you to spend your time and money in specific ways.

I will tell you, I truly thought some of my Imaginary Values were my real Values. It wasn’t until I felt the internal imbalance that led me to discover the reality about myself: I am very much introverted. I value my alone time. I become exhausted and irritable when I am out forced to be around strangers and large groups for long periods of time (like holiday parties or packed night clubs). My whole adult life, I defined myself as a true extrovert, until I started realizing how happy I was to embrace my introvert personality. A weight has been lifted off my shoulders as I  spend the majority of my time in more relaxing, intimate settings that allow me to easily reflect and escape from the chaos that is life. 

Self-awareness is a beautiful thing. Understanding your Values is absolutely essential to living your best life. 

Happy soul searching!

xo Karen

 

pilot

blog1Hi, I’m Karen. Welcome to my blog! This is a safe space where I will share my experiences, thoughts, and inspirations. This is my blank canvas and I hope these thoughts serve you well (and maybe even inspire you). My end goal is to be happy and healthy, and to find balance and peace in an extremely terrifying world. I’m a millennial woman residing in the beautiful city of Minneapolis, Minnesota. You might ask me, “what do you do?”. I do a lot of things. I try to be as intentional as possible with my limited hours of the day. Why spend time doing things you don’t love? I go to coffee shops to enjoy hazelnut coffee and dirty chai tea lattes. I try new recipes. I sweat my ass off at yoga and barre classes. I run, slowly. I read books to unplug from the constantly rushed world we live in. I frequent happy hours and sushi bars with coworkers and friends. I binge watch Netflix series and spend many weekends viewing various documentaries (mostly about food). I travel as frequently as I can with my love (near and far!) and will share our adventures through this blog. I enjoy taking photos of visually appealing landscapes, skylines, and food. Professionally, I am an IT project manager. I’ll probably get into that in a different post, but that’s all you need to know about work right now.

Regular posts you’ll see:

  • Featured Recipes
  • Bi-Weekly Spot Lights
  • Book Reviews and Recommendations
  • Blog posts born from motivational experiences and inspirational people

Disclaimers:

I’m not perfect nor do I strive to be. This blog would be so boring if that were the case.

I’m not a professional writer; my grammar isn’t perfect anymore so please bear with me.

I’m not a nutritionist, but I like to experiment with foods and holistic lifestyle approaches to discover what works for my mind and body.

I’m not a personal trainer but I’ve experienced ‘falling off the wagon’ and have discovered my own motivators to get me back on track to being strong and healthy.

I’m not an expert. In anything. Literally. You’ll see.

I am, however, real. I’m emotional, motivated, and loyal. I’m inspired to be the best version of myself every single day. I’m a person with feelings, goals, and frustrations. Consider this my journal; an avenue to share real and raw experiences as I navigate through my 20’s and beyond.

If you’re a visual person like me, follow my Instagram account [@kdahl.mpls]. I’ve become good at capturing life through an iPhone lens.

the natural healing force within each of us is the greatest force in getting well ~ hippocrates

xo Karen