tag:levelupcycleandfitness.com,2005:/blogs/april-21-2021?p=3Kara Johnson2022-02-03T14:33:07-08:00Level Up Cycle and Fitnessfalsetag:levelupcycleandfitness.com,2005:Post/68878882022-02-03T14:33:07-08:002023-10-16T08:00:32-07:00Healing My Mind and Body (Part 5)<p>Ditch the scale: I purposely do not own a scale. I’m not saying it’s bad to own one, but if it’s a focus every day to let a number (which fluctuates day to day anyway—especially for women) indicate my level of successfulness, my happiness or my worth, then I don’t want the temptation. I’d rather go by how I FEEL. It’s been so freeing to operate that way. </p>
<p>Stop comparing: Looking back, comparison fueled my dive deeper into this disordered relationship with my body and food. Comparison really is the thief of joy as they say—especially when you compare apples to oranges—a.k.a. any human comparing their body to anyone else’s. Our DNA is always going to be different and we will always find something that’s “better” or “worse” than someone else. In my twenties I also wish I would have known that comparing my body to anyone in their 30s (or a different age) was also just a recipe for disaster. Our bodies are going to look different from decade to decade, and from person to person. </p>
<p>Zoom out and be kind: Instead of micro-focusing on certain parts of my body, I constantly remind myself to zoom out and look at my body as a whole, recognizing it’s function as much as its miraculous beauty. I try to acknowledge all the amazing things my body has done and continues to do—grow and nourish four healthy little humans, allow me to move, play, and be productive in my pursuits, and so much more. I have learned to speak to and about my body with more grace and kindness. </p>
<p>Curate consumption: One of my therapists over the years told me that the more we see something, the more we like it. Therefore, we have to actively seek out and follow a variety of people with a variety of body types in order to become accustomed to more than just one look as “beautiful” or healthy. </p>
<p>Fat is actually good: Fat is evidence that your body is good at keeping you alive. It's stored energy. Without enough of it, hormonal balance suffers as do your reproductive and other systems (see parts 2-4 of my story). In a fat-phobic society let’s not forget that fat has a very important purpose and is not a sign of weakness. </p>
<p>Be the friend: People with eating disorders are really good at hiding their illness. They might even receive praise (as I did) about how lean and cut they look, how healthy they must feel. I hid my disorder well and even denied it myself. But I had two friends who knew me deeply and called me out in love. It may have taken a while for me to take the uncomfortable step toward change, but having friends who loved me enough to encourage that was a huge blessing. </p>
<p>Thanks for reading friends…I hope this gives someone hope, and inspires bravery. There’s freedom—it’s possible, I promise. Reach out if you ever want to talk. </p>
<p>Xo,</p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/db3800d1f9eb16ce52b281f2fb2892edd13aa92a/original/img-7605.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/68829532022-01-29T07:14:56-08:002022-01-29T07:14:56-08:00Healing My Mind and Body (Part 4)<p>Why do I share all this? Because the journey isn’t over. It’s interesting working in the fitness industry. Diet trends come and go. Weight loss can be a big focus, as can achieving a certain body composition or “look”. I have known people with goals of really changing their bodies. There are competitions, transformation pictures on the walls, and engrained focus on calorie expenditure. As an industry we can applaud the outside appearance so much that we miss the importance of what’s going on INSIDE. Below are some takeaways which I hope are insightful and encouraging. </p>
<p>I learned that if I try to fight my genetics, to achieve a look that I was not designed to have, I will be white-knuckling my way through life indefinitely. There are no such things as “good” and “bad” genes when it comes to body types. When we comment that someone has “good” genes because they can eat whatever they want and still stay thin, we need to seriously evaluate our outlook on body types. I think there are some things ingrained in our culture that give us prejudices toward and against certain body types. We must be so careful how we talk and think about these things. Time to re-frame. </p>
<p>Wrapping this up next week..</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/13deeaf0251a4d5f41b3f7fd84a0dace7aebb61e/original/prt-4.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/68754562022-01-20T17:53:11-08:002022-01-20T17:53:11-08:00Healing My Mind and Body (Part 3)<p>About a year in, I happened to break my hand (at the gym of all places—ha!) And needed surgery. I was forced to take a few weeks off from any exercise. Talk about practicing trust and letting go. However it was that very month that I got pregnant with my son. God’s mercy. He forced me to slow enough so that my body could actually conceive. I still look at the scar on my hand and am reminded in a beautiful way of God’s love and grace. At one of my last appointments with my therapist I got to share with her that I was expecting. </p>
<p>Today I still try to practice what I learned in counseling. Intuitive eating is huge. I have learned to honor my hunger and respect my fullness. I still love the feeling of challenging workouts but I am constantly reminding myself of what is a reasonable amount. I also make sure I take days to rest and not exercise. </p>
<p>More next week...</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/e1a604489d57457a1817bff970e7e619c4d0e246/original/prt-3.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/68700832022-01-15T10:13:37-08:002022-01-15T10:13:37-08:00Healing My Mind and Body (Part 2)<p>When my husband and I tried to start a family we quickly realized it would be a longer road for us. Due to my unhealthy habits I wasn’t having a menstrual cycle. This and a few other events around that time served as a wake up call for me. I remember God was so real and present with me at that time…He whispered to me, “I have something better for you than this”. I clung to that. He was gently telling me it was time to level up. I got in touch with a therapist and began a very hard but healing journey. </p>
<p>It was like jumping off a cliff. At one point I described the experience to my therapist as a feeling of getting up on water skis. At first you just hold onto the rope in faith. You can’t see a thing. Water is spraying you in the face and it’s uncomfortable. You’re just waiting for the moment when you pop up and can finally see, breathe and experience the freedom and the beauty around you. I am so grateful I had access to professional help. I will never forget the love and kindness God showed me during that process. </p>
<p>More next week...</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/a2adbd8b9c127a2731c28e5423ebece36906ef86/original/healing-pt-2.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/68613182022-01-06T16:09:17-08:002022-01-06T16:09:17-08:00Healing My Mind and Body (Part 1)<p>On food, compulsive exercise, body image and holistic “fitness”... </p>
<p>I have felt for a while that I am supposed to share a part of my fitness journey with you. Not to draw attention to myself but to encourage anyone with whom it resonates. I believe that fitness is not simply defined by size, percentage, or a number on a scale. It is not the ability to achieve a specific speed or an amount of reps. You may read this and cognitively agree without reservation. In all honesty, though, it’s a daily fight for me to keep from allowing myself to chase these things as the end goal to my overall fitness. </p>
<p>Beginning in college and in my early twenties, I began greatly restricting my diet and caloric intake while simultaneously increasing my exercise to an excessive level. While this tendency waxed and waned over the next handful of years, I knew it wasn’t healthy. My relationship with my body, and really myself, needed a reset. It had affected my relationship with food. The restriction (which I have often described as “white-knuckling” my way through the days) resulted in giant swings in the opposite direction, where I would lose control. My body and brain (which needed calories) would literally hijack my behavior and I would binge eat. By God’s grace I never figured out how to induce vomiting. I tried. I could have easily developed bulimia. I remember laying in bed at night counting and re-counting calories consumed. If I had stayed under 1,200 it was a “good” day. </p>
<p>Its not easy to share some of this. The above is just the beginning but the whole story is too long for just one post. More next week...</p>
<p>Xo,</p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/8daee76d462d99947b027b6c15c74bc8909dd6c4/original/healing-pt-1.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/68139722021-11-18T06:19:40-08:002022-04-27T03:23:05-07:00People Don’t Have a Shelf Life <p>This is just a short and sweet (but very heartfelt) reminder that it’s not too late. Whatever you’re still dreaming of that hasn’t happened yet…don’t give up. </p>
<p>I had a mentor in my late 20s and early 30s who was encouraging me to pursue music writing and performing a bit more. At that time I was worried I had missed my window of opportunity. I had my first child and was almost thirty (makes me chuckle now, these thoughts of “too late” at thirty!). He told me, “people don’t have a shelf life”. Boom. Wow…that has stuck with me over the last decade. </p>
<p>Whatever it is that you still feel you’re meant to do in this life–there’s more than likely still time, regardless of age or season of life. We cannot control certain physical limitations but usually those are a small piece of the picture. </p>
<p>I think of my sweet friend who, after having four kids and homeschooling them for several years, decided to start a band (go check the Sojourn Band out!). She went all in and it has been incredible and inspiring to witness. I think of countless other friends who have changed careers, gone back to school in their 40s, 50s or later and embraced a new path. I think of couples who have struggled with fertility for years but haven’t given up on raising children and having a family. Also in my thoughts are the elderly adults I have known who continued to pour into others through the written or spoken word, even when physical decline kept them from doing much else. </p>
<p>I/you/we don’t have a shelf life. It’s not too late. Whatever’s tugging at your heart that you haven’t done yet, there’s still time. I hope you go after it. </p>
<p>Xoxo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/67fd441a8f53741a6fcf112e2c43dbcf8fda3951/original/img-7202.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/68052772021-11-10T20:38:34-08:002022-01-29T07:15:09-08:00Toughest Climbs<p>Before my husband and I had kids we went on a couple epic road trips to visit several national parks. During two specific summers our trips lasted an entire month. First we did a loop through national parks in the southwest, returning by making our way up through California and Oregon. The second time our trip started north in Canada, after which we ended up in Montana and Wyoming. The highlight of that trip was our six day backpacking trek through the Grand Tetons. What a blessing to be able to witness first-hand the beauty of the land from some pretty majestic and wild mountains. </p>
<p>No matter what park we were at we always planned out our stay at our given location, squeezing in as many of the hikes as we could. Some were easy walks of a mile or two. Many were a lot longer and a lot steeper. </p>
<p>Often we would notice that the shorter, easier hikes were super crowded. They weren’t quite as satisfying either, when we reached the destination. But as the hikes got longer and steeper the crowds thinned out. The end goals required more grit and exertion but the view was usually ten times more beautiful. We jokingly deemed ourselves “view snobs” because after doing more steep climbs the easy ones just didn’t even compare to the beauty up high. </p>
<p>We’ve all heard the words “if it was easy everyone would be doing it”. Honestly a lot of people miss out on the best views because they’re not willing to do uncomfortable stuff. Or they might start out, but stop climbing as soon as things get tough. </p>
<p>Friends, don’t choose the easy one-miler with the crowds, dirty bathrooms and mediocre end result. Don’t settle. Choose the steep, rugged climb. Heck, maybe you’re not even climbing by choice but life has you on the steep, rocky path anyway. Keep your eyes up and appreciate the beauty one step at a time. That climb will be the most rewarding. You WILL get to the top, and you’ll do so with deeper gratitude and greater strength. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/1b0d4da0f244e79ef6f74e8141aed26a2cc2b726/original/img-7151.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/67976702021-11-03T16:01:28-07:002022-05-30T04:20:43-07:00We Are What We Consume<p>We are what we consume. Yes, this applies to what we put in our physical bodies, of course. What we physically consume literally becomes integrated into the building blocks that make up our organs and body chemistry. It’s important to be mindful of how we choose to nourish our physical selves. </p>
<p>But what about other things we “consume”? What about media, images, music and literature? What about the company we spend time with? What we surround ourselves with we consume to some extent. What we consume we become, at least in part. And what we become we eventually exude. </p>
<p>So while there is always room for balance (just as there is with food), this is an invitation to us all to evaluate what we choose to spend our time consuming every day. If we’re regularly listening to a cynical and sarcastic talk show or podcast we might lean just a little more toward cynical sarcasm. If we consistently choose music with angry lyrics it’s certainly not going to promote kindness in our own thinking and behavior. Spending time around people who are negative, or okay with gossiping and dishonoring others in the way they speak might just make us more okay with gossip and negative talk ourselves. </p>
<p>Today I’m asking myself: Does what I consume reflect the kind of person I want to be from the inside out? I am consuming things that promote positivity, kindness, and align with my values? In a world where we are literally “consuming” all day, let’s be intentional and sensitive to what we’re filling up with because that’s what we’re going to pour back out into our families, our communities and beyond. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/0d6fee69d835d5006dfa30a023cf5d892b572d9b/original/img-1977.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/67750672021-10-13T14:26:55-07:002021-10-13T14:26:55-07:00Do It Scared!<p>I can’t take credit for this phrase--I have heard and seen it several times from my friend and business partner Diane Kenney. But during the past several months I have returned to it over and over. I figured I’d share how this phrase has been important to me. </p>
<p>A couple months ago I got in my car and drove to downtown Newberg with the intention of connecting with other small businesses about Level Up. I parked and sat in my car for a moment. I have NEVER enjoyed asking people for anything, especially money. The “talking to people and connecting” part of this sounded really fun. The “asking for sponsorship or partnership” was a bit mortifying. I took a deep breath and began walking toward the business fronts. </p>
<p>I visited about five local businesses that day and told them about our studio and campaign. I purposely chose businesses I respected or had personal connections to. Walking in the doors, my heart fluttered. Funny thing, though--I had different experiences and conversations in each place. And I always walked out the door...okay. I was still okay. Talk about empowering. I was learning that I could approach something super scary, and even if rejection was the result I, as a person, would be alright. </p>
<p>“Doing it scared” doesn’t mean doing something challenging with no good reason. But if we KNOW something is right, if we wholeheartedly believe in it, then we can hold onto that. In fact, sometimes it might be wrong of us NOT to do it. </p>
<p>Many pieces involved with opening a business have been scary. In part because it’s a learning curve but also because the deeper we go the higher the stakes become. Signing on the dotted lines, promoting, investing time and money...I/we are doing it scared. But we are also doing it with conviction. </p>
<p>What are you doing with conviction, despite some measure of fear? I’d love to hear about it. What are you on the fence about? Is it time to take that leap of faith? </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/5491080cc5b3ba9d9f0d72881904e107e5fe77c9/original/img-6815.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/67267522021-08-25T09:05:32-07:002021-08-25T09:05:32-07:00Assume Positive Intent <p>I really wish I had thick skin. But when it comes to people and relationships I am pretty darn sensitive. Sometimes this is a gift. It allows me to be intuitive and empathetic. Often times, however, it is the source of a lot of anxiety. I can hardly stand someone being disappointed in me or (gasp!) not liking me. </p>
<p>I almost feel silly putting that in writing. It’s an area I am working on, though. Oftentimes when I am questioning a seemingly uncomfortable interaction with someone, my husband will remind me to “assume positive intent”. The concept is a game changer (not that it’s always easy to do). </p>
<p>Here’s what I figure: If I am unsure of what a person “meant” in a conversation, or their intent in a certain situation but I don’t have obvious evidence that there was ill will, then I should give them the benefit of the doubt until I have proof otherwise. I ask myself, “is my conscience clear? Do I have anything I need to take responsibility for or even apologize for?” If the answer is yes and no respectively, then I can rest easier about how the other person feels, while finding peace knowing I have done my best in that relationship. </p>
<p>Zooming out, I can’t help but wonder how our community and world would be different if we assumed positive intent first, giving others the benefit of the doubt. Everything does come out in the wash and we know that if there is ill will it will become obvious at some point. In the meantime, let’s spend less time assuming the worst and more time recognizing each other as fellow (imperfect) human beings who are trying to do life the best they know how. May there be room for grace, even in mistakes. And if you’re an intuitive, empathetic, thin-skinned soul like myself, may this little nugget bring you more peace and better sleep at night. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/2478e8efbe8535401cd32f5c8e6aec363cf4f89f/original/img-6814.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/67067622021-08-04T10:51:51-07:002021-08-04T10:51:51-07:00You Are Beautifully Resilient <p>A few years ago I wrote a song called “We Will Not Forget” (go look it up--it’s on Spotify and other music streaming platforms). It was inspired during my morning quiet time reading my Bible. Basically God was telling a group of people not to forget how far they had come, because of Him. </p>
<p>Ever since, I have made a point to reflect on times when I personally have walked through darkness, weakness, pain and even despair. It makes me so grateful for the way human beings are designed. You and I, we have been given innate resilience. It shows in the physical and is easily observed when we grow strong on the outside. But our resilience is also very deep. It’s spiritual, mental, emotional and extremely powerful. </p>
<p>Today take a moment to specifically remember times when you have perhaps been at rock bottom and come back up. Maybe you were on your knees, on your face, tired, lost or even hopeless. But you made it through, stronger from the inside out. Can we just pause with gratitude and hope as we acknowledge our beautiful resilience today? </p>
<p>Maybe your rock bottom is now. Take heart my friend. Hold fast to the promise and evidence of resilience. It’s your design. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/913f11b18c04ace774753b8732d60cdc5d0f943a/original/resilient.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/67008222021-07-28T17:23:15-07:002021-07-28T17:23:15-07:00Why group fitness beats individual workouts (and we why need it in our lives)<p>My husband runs overnight basketball camps every summer. One night of camp is extra special: Intensity night. Every camp, kids are divided into teams and they each have the same coach all week. On intensity night, each team and their coach rotates for one hour through a series of stations in a circuit style workout. It is a highlight of camp, a great physical challenge--the time when emotions run high and kids work their hardest (and finish their proudest). On my husband’s last week of camp this summer he texted me these words: “I just realized intensity night is group fitness”. </p>
<p>Yep. Whoever's idea it was years ago to make this a signature night of these camps knew that when people of any age work out together in a group big things happen. Not only do they push themselves harder because they feel more empowered or a sense of competition, but they leave mentally and emotionally healthier as well. </p>
<p>Don’t take my word for it. According to a study published in the Journal of the American Osteopathic Association in 2017, people who engage in a group fitness program show significantly higher increases in quality of life and stress reduction than those who do exercise individually or alone. Other studies have shown that working out with one or more people resulted in longer and better exercise sessions, superior form and technique, and increased accountability. </p>
<p>People who exercise in a group capitalize on both extrinsic and intrinsic motivation. The intrinsic piece, though, is the greatest predictor of whether someone will stay with a program. Group exercise feeds intrinsic motivation because it increases mental health and social connectedness. And those who feel more connected in their exercise program are far less likely to “fall off the wagon”. They’re even more likely to arrive on time as well as resist distraction. </p>
<p>And let’s not forget about the powerful element of competition. Most have experienced the way a competitive drive makes them work harder. Same idea with team sports. In the end, it’s all group fitness. </p>
<p>Now you know why Crystal, Diane, and I love it so much. We have seen and experienced the benefits of group fitness and can’t wait to get back in person with our community--to lift each other up in this way. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/9735f55da6724b631c70c88a49f3a405f3502eb0/original/group-fitness.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66874922021-07-14T06:32:02-07:002021-07-14T13:08:09-07:00The Five Second Rule<p>About a year ago my husband and I stumbled upon a Ted Talk by Mel Robbins titled, “How to stop screwing yourself over”. The next day I just had to share the revolutionary idea of this talk with my spin class: We are killing our own ideas because we do not act on them. We’ll never feel like doing the things required to get to our goals or dreams. We have to act anyway and act immediately. </p>
<p>Robbins suggested a test or simulation: setting our alarms 30 minutes earlier in the morning. Not just for the sake of getting a little more time in the day, though. She explained that the effort it takes to immediately get up and out of bed when the alarm goes off has a name: activation energy. In my understanding, it’s the same measure of energy it takes to do things like get up off the couch and exercise, put our phones down and engage with our kids, or start cleaning the bathrooms. It’s the catalyst between “don’t feel like it” and “doing it”. Getting up 30 minutes earlier (no snooze button), throwing off the covers and putting our feet on the cold floor is a way to practice tapping into that activation energy and applying it to other areas of life. It might stink for a few seconds, but like many other things, those first few seconds are always the worst. After that we’re usually okay. </p>
<p>She went on to further explain that when we have an impulse to do something we must act within five seconds or our brain will shut down the idea. Oftentimes I think of impulsivity as a weakness or something to steer away from. True in some cases--but Robbins is suggesting that in certain situations we must be a little more impulsive, especially when it lines up with our goals. </p>
<p>I am literally writing this as I prepare to do some household chores including my least favorite in a house with young boys--cleaning bathrooms. I guess I get to practice the five second rule, as well as using my activation energy. </p>
<p>How will you use this knowledge moving forward? The bottom line is we aren’t going to feel like doing the things required to change our norm. And we have five seconds to act before chances of doing them diminish greatly. Let’s own our ability to act and do the hard things! </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/214afcf2249e90661f8a6fecf2e6234a9cfdf8c7/original/img-6489.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66813372021-07-07T10:23:14-07:002021-07-07T10:23:14-07:00Why Not Me?<p>Maybe I’m late to the party, but in my mid thirties I’m finally learning how to get out of my own way. Anyone else familiar with imposter syndrome? That feeling of, “I don’t belong here...I’m not good/smart/talented/gritty/competent enough?” When big things are on the horizon, whether they be a new job position, a life change, a passion pursuit...it can feel risky--even scary. We may ask, “why me? Why would I be able to pull that off? Why would I be successful at that?” </p>
<p>Here’s the deal. If there’s something on our hearts and we can’t shake the idea...If we have been feeling a pull in a direction...we ought to pay attention. If we get confirmation from those who know us well perhaps it’s time to move forward--even if it feels risky. The world needs us to step out of our comfort zones and do the big things we were made and called to do. </p>
<p>Why not me? Why not you? </p>
<p>There’s another, more tender flip side to this question of “why me?”. When faced with difficulty we ask the very same question, “why me?”. While I do not want to minimize hardship, grief and the terrible suffering we will face in this life, there may be a space and time when we are able to reframe the wondering. Because of our experiences we are able to empathize in ways we couldn’t before. We grow stronger from the inside out. We wouldn’t choose the hardship, of course. But in time, when the chaos subsides and the dust settles, perhaps we can see some beauty somewhere, despite the brokenness. </p>
<p>So go do what’s on your heart. Is it opening a fitness studio? Applying for a new position? Going back to school? Recording an album? Staying home with your kids? Go do it!! </p>
<p>If you’re suffering or navigating grief, ask all the questions. I don’t want to brush past the hard. Ultimately here we ask the question of WHY, and that cannot always be answered. But YOU are strong. YOU are resilient. YOU have everything it takes inside of you. </p>
<p>Why not me? Why not you? </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/5b08eb1b23efbdfce3d115836b3e496f8b4743e7/original/why-not-me.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66754892021-06-30T16:23:41-07:002021-06-30T16:24:28-07:00Drift<p>A pastor friend once said in a sermon, “we don’t drift toward excellence”. When you stop to think about it, this is so true. How does this practically apply to the way we live? We’ve got to prioritize the things, goals, habits, and mindsets that are most important to us, and commit to working on them regularly. </p>
<p>As a young adult I struggled with disordered eating and compulsive over exercising. Because this is an area where I am susceptible, I know I can’t let up on maintaining deliberate spiritual, mental and emotional practices that help me guard against it. Things like diversifying my exposure to body type images. Like resisting the urge to count calories or fixate too much on what I eat. Like making myself take total rest days where I don’t exercise at all. And of course talking to myself in healthy ways. Have I been tempted to “diet” or restrict calories sometimes? Yes. Have I had some degree of anxiety about gaining weight? Yep. Have I occasionally wished I was given a different body type? Definitely. But because I choose not to “coast” or drift I have not relapsed since being in recovery. And for that I am so grateful. </p>
<p>I can also think of a specific area in my life where I made the decision to “coast”, or drift. I spent my teen and young adult years working hard on music and vocal performance. I even got a music scholarship for college. At one point, however, I dropped all of it. I kept singing, but I stopped honing my craft through lessons, and deliberate practice. I decided I had worked hard for so long and that I would just coast for a while. If I could go back, I would tell myself to keep working, practicing and moving forward. I’ve definitely drifted backwards. </p>
<p>So what things, people, relationships and goals are most important to you? Where are you susceptible? While we can’t do it all and we must certainly give ourselves permission to rest when needed, we also cannot “coast” and expect to keep moving in a desired direction. We just won’t drift toward the places we want to end up. </p>
<p>The beautiful thing is, even if we find ourselves adrift, it’s never too late to recalibrate and get back on course. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/45cc6b65f7ae5b7c3e37b807f2155c7c9ded94f2/original/drift.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66686682021-06-23T20:16:52-07:002021-06-23T20:16:52-07:00Level Up<p>It was quite fun and occasionally hilarious when Diane, Crystal and I were trying to come up with a name for our new fitness group and business. It had to be catchy but also really needed to reflect our vision for what this would all be about. The texts were flying for days. </p>
<p>When I ran “level up” by my husband he said it was too “gamer-ish”. We all thought it was catchy, but I couldn’t get past my husband’s comment, so we kept brainstorming. I came back to it one evening and randomly searched the internet for what “level up” meant. I happened to stumble on an excerpt from a post by Cindy Yantis, author of Thought Changer Blog. It read: </p>
<p>“What does it mean to level up? Simply put, it means to improve your current station in a way that feels like a powerful shift. And, it starts with a change in thought, a shift in mindset, followed by brave action…” </p>
<p>I took a screenshot, circled this excerpt and sent it to Crystal and Diane with the words, I think I know. THIS is what we wanted to be about. </p>
<p>A powerful shift in thinking. Getting curious about our potential. Opening our minds and hearts to the possibility of more, of better. Brave action--a willingness to sit with discomfort, knowing greater strength is on the other side. Peeling back the layers to eventually reveal our best, truest selves. </p>
<p>It applies in all areas of life. To us, each fitness class is really a practice, and often metaphoric to our life journeys. </p>
<p>So gut check everyone! Can we identify specific areas in which we know there is more? Areas in which it’s time to shift our thinking, take brave action and level up? Diane, Crystal and I were extremely intentional about this name, this brand. We are here to cheer each other on. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/942d6aedbf9650d3e8190a434146727e56cf356e/original/level-up.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66610072021-06-16T06:30:40-07:002021-06-16T06:30:40-07:00Grit Can Be Grown <p>Grit. It’s the ability to get through/stick with something long term. I always thought of grit as a genetically determined trait. It wasn’t until I read the book Grit by Angela Duckworth that I was introduced to the idea of growing grit. Amazingly, we aren’t given a fixed amount of grit. We can actually grow it through deliberate practice. </p>
<p>According to Duckworth, interest, practice, purpose and hope are key concepts in growing our grit. We must find what we are passionate about. We must create habits that foster deliberate practice. We must identify with purpose (contributing to the well-being of others). All while maintaining a mindset of hope and optimism. </p>
<p>In relation to fitness (or anything in life, really), what is your long term goal? How can you grow your grit and persevere toward that goal? What habits are you working to establish so that practice is integrated into daily life? What is the purpose (who besides yourself will benefit)? And how’s your mindset--optimistic? </p>
<p>I hope this leaves you feeling empowered. You have everything it takes to be gritty. Therefore no goal, no dream is out of reach. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/1c6ada9729f0e4fafa978d7e3da872422ed74bc9/original/grit.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66544062021-06-09T10:35:19-07:002022-05-30T01:31:08-07:00Food & Shame<p>Someday I will share with you about my personal journey of healing my relationship with food. But in light of some things I hear time and again in the fitness industry I wanted to take this week to remind you to enjoy the foods you love. </p>
<p>No food is inherently good or bad. Food is inanimate. Yet we attach words such as “cheat”, “indulge”, “naughty”, “guilty pleasure” etc. to foods that are considered less than nutritious. While of course we all strive to make nutritious choices for our diet as a whole, we need to remember that food is not only sustenance, but something to be enjoyed. Food is a connecting, emotionally enriching part of our lives. </p>
<p>The concept of intuitive eating has been huge for me...listening to my body, eating what makes it feel good, and also not depriving myself of the tastes I delight in. Honoring my hunger and respecting my fullness. </p>
<p>This week, if you have any moments of feeling guilt or shame about food choices, slow down and ask yourself if you are eating what you really want. Savor and relish the flavors. Trust your body, notice how foods make it feel, make an intentional choice, and enjoy. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/656b2a28cff452803e4586c0d5bf46b69d2f8dad/original/food.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66472752021-06-02T06:19:09-07:002021-06-02T06:19:09-07:00Hustle<p>Hustle. It’s a buzz word right now. According to the Mirrian-Webster Dictionary, the word “hustle” means “to devote serious and sustained effort”. I like the idea of hustling--working hard--to attain a goal. </p>
<p>But there are times when we definitely need to stop hustling. </p>
<p>I am a total people person. I naturally put very high value on my relationships and interactions with others. I have learned, however, that I need to stop devoting tons of mental and emotional energy to certain personal relationships. I realized that in some cases I was hustling for people’s affection, for their friendship. I am learning to accept that I may not be everyone’s cup of tea, and that’s okay. I can let go of the hustle in this area. Not begrudging anyone, always choosing kindness--perhaps even remaining friends with them, but at the same time letting go of the chase. </p>
<p>When we choose hustle, it should never compromise the things that we hold most dear. If it’s at the expense of our families, our children, our important healthy relationships, or our own well-being, perhaps it’s time to lay it down. </p>
<p>Bottom line, though: we shouldn’t hustle for what’s inherently ours. We don’t need to hustle for worthiness. We’ve got it. We don’t need to win anyone’s approval because we’re already enough. We don’t need to hustle for love and affection in relationships (if we feel like it’s necessary to work for those things then we should examine the relationship itself) because we ARE loved. </p>
<p>Know when to hustle, and know when to rest and choose peace. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/bdba2700ef717b9f8337de4a6010c1af50b77461/original/hustle.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66400482021-05-25T17:23:30-07:002021-05-25T17:23:30-07:00The Spoken Word <p>According to mental conditioning expert Trevor Moawad, the spoken word has ten times more power than just the thought alone. </p>
<p>If the thought is negative and spoken aloud, it can become 40-70 times more powerful. </p>
<p>Our thoughts matter and we can take hold of them (see last week's blog). What we think about eventually comes out as spoken words. This is where the work must begin. </p>
<p>We know our words are powerful. Let's be more aware of what we speak aloud, both to and about others, as well as ourselves. </p>
<p>Xo, </p>
<p>Kara</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/560570/4d542e32d09de1f7662b738cdba450f8c8eb3d6d/original/img-6131.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66370642021-05-21T19:24:03-07:002021-05-21T19:24:03-07:00Truth<p>What are we believing about ourselves today? I ask my class participants this question quite often. Is what we are believing actually truth? How do we speak about and to ourselves, both internally and out loud? </p>
<p>A sweet friend of mine described recurring thoughts as "sticky notes" on the walls of our minds and I think that is so accurate. I use sticky notes in my house (a LOT) because I walk by them often and I am purposefully reminded of the things I write on them. I would never write things on those sticky notes that served to tear me or others down. I would never write negative words. Yet we do this in our minds constantly. It's a battle. We return to negative thoughts and beliefs over and over. </p>
<p>In a podcast I listened to recently from the Village Church, Matt Chandler labels false, degrading beliefs about ourselves as "accusations". What gives these accusations power? We AGREE with them! Beliefs that challenge our worth, intelligence, resilience, purpose...those are accusations with which we don't have to agree! </p>
<p>So let's rip those sticky notes off the walls of our minds and replace them with the truth. Let me speak some truth to your heart today. Many of these truths are inspired by the Don't Give Up Signs Movement. I need to hear them too: </p>
<p>You are enough. </p>
<p>You matter. </p>
<p>Your mistakes do not define you. </p>
<p>You are worthy of love. </p>
<p>Everything about your design is ON PURPOSE. </p>
<p>Let's get specific this week about lies and accusations we habitually return to and agree with about ourselves. Let's replace lies with truth over and over. </p>
<p>Now that we've done this for ourselves....can we commit to applying the same process to our beliefs about others? I bet we would see a beautiful ripple effect. </p>
<p>Xo, </p>
<p>Kara<img src="//d10j3mvrs1suex.cloudfront.net/u/560570/d32d0bd1079cce2d54cfcb0ea978b7e38b51ee2b/original/186480861-10100288365695614-4919898279581090345-n.jpg/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66290782021-05-12T20:17:05-07:002021-05-12T20:17:05-07:00Friction<p>I heard a researcher interviewed recently (wish I remembered her name!) who said that if you want to establish a new habit, make getting to it “frictionless”. Basically make it as convenient to get to that thing as possible. Workouts are a great opportunity. Do everything you can to eliminate friction, or obstacles that get in the way. </p>
<p>If you're trying to get into a morning routine, set out your clothes before you go to bed. Or sleep in them. Grind your coffee the night before. Set up your workout space and fill your water bottle. Whatever you need to do, make it easy when your alarm goes off and it’s time to move! </p>
<p>If you exercise in the afternoon or evening, the night-before prep is still so helpful. Pack your gym bag before bed and put it in your car. Or set out your clothes and workout space for when you get home from work. Prep snacks and fill your water bottle. Make your dinner plan. </p>
<p>Lastly, let's not forget about accountability! Get yourself a workout partner (or several) and commit to joining each other, whether in person or virtually (yes, this still applies on Zoom). </p>
<p>This stuff works friends! And if your classes are virtual right now (like ours, Level Up!!), you've already eliminated the "friction" of driving to the gym. </p>
<p>So what friction are you up against? What gets between you and your priorities? Let's make getting to our goals "frictionless" this week! </p>
<p>Xo, </p>
<p>Kara<img src="//d10j3mvrs1suex.cloudfront.net/u/560570/b001dcb65a04f29d6bcd573ca0e9aa47a4af6f7a/original/friction.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66190552021-05-01T10:48:53-07:002021-05-01T10:48:53-07:00Dogwood<p>My husband was working at our rental and sent me a picture of this dogwood, which has to be at least 13 years old. Our rental was the first house we lived in and owned and we had planted this little tree out in our backyard soon after moving in. </p>
<p>The tree has never thrived back there and it never got that big. During a wind storm a couple months ago a giant redwood from the neighbor's yard crashed down into the yard of our rental, demolishing a fence and everything else in its path. As my husband worked to clear debris there was the dogwood, shattered, half of it completely gone. </p>
<p>He planned on ripping it out and giving up on the poor thing but hadn't gotten around to it amidst the other projects. He was pretty sure it was dead although it was still dormant and wouldn't have sprouted leaves yet. </p>
<p>Last week, however, this picture showed up on my phone. And it spoke to me. There was brokenness, but there was also beauty in this picture. It spoke of resilience, of determination, of hope. It came at a needed time. </p>
<p>Do not give up because something in your life is broken or looks hopeless. Think of specific times in your life when you have fallen hard and gotten back up stronger. Beauty can come from the brokenness. I truly believe this picture is not just for me. Whether it applies now or in another season for you, tuck this image away and take heart. </p>
<p>Xo, </p>
<p>Kara<img src="//d10j3mvrs1suex.cloudfront.net/u/560570/c412770bd319eb551c8b7a98e77798d51e36c5a0/original/tree.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></p>Level Up Cycle and Fitnesstag:levelupcycleandfitness.com,2005:Post/66135572021-04-25T15:59:47-07:002021-04-25T15:59:47-07:00You're Already Doing It!<p>I'd love to start sharing some nuggets with you all...things I have learned myself or am in the process or learning. We're all about fitness here and I think we can agree it's not just the physical. So here goes... I hope you feel encouraged. </p>
<p>When I was in labor with my daughter (my second of four kids) I remember getting to ten centimeters and the doctor confirming that it was time to push. It was my first time laboring without an epidural and I suddenly had a wave of fear sweep over me. Fear of the unknown, of what lay between me and the end or goal (my daughter being delivered). In a moment of panic I whimpered, "I don't know if I can do it". </p>
<p>At that moment the doctor was facing the sink washing her hands. I don't know if she realized how profound her next words would be to me. But in a firm voice she replied, "Kara, you're DOING it." </p>
<p>That was all I needed. And it has come back to me so many times, in so many moments and seasons since. Sometimes we can can get overwhelmed by the daunting space between where we're at and where we want to be. Maybe we don't even see the finish line or know what it will look like (unlike my situation above). </p>
<p>Today, let's remember that when we feel overwhelmed by or fearful of the next step of our journey, we are often already DOING the thing. It's always a process and most of the time we have at least positioned ourselves and even taken steps forward. Let's honor how far we have come and let it speak to our God-given resilience and strength. </p>
<p>Love to you today. </p>
<p>Xo, </p>
<p>Kara</p>Level Up Cycle and Fitness