1-219-765-8600

carol@inkwellcoaching.com

Schererville, IN

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September 24, 2020

Pumpkins, Apples, and Pears, Oh My

Welcome to fall and an abundance of pumpkins, apples, and pears. These are just a few favorites that enjoy a big debut this time of year. The Great Pu

September 17, 2020

Creating Space…in Your Refrigerator, Freezer, Life

Lately I’ve noticed that I have the need for more space—physically, mentally, digitally, and when it comes to my schedule. And no, I do not want a

September 10, 2020

Standing in the Doorway of September

We’re standing in the doorway of September. Summer days still linger, yet autumn is inching its way into our lives—and wardrobes. It’s one more

September 3, 2020

Sometimes I Eat My Feelings

Yes, you read that correctly. Sometimes I eat my feelings. How about you? We feel sad, so we eat food that soothes us. We feel like celebrating, so we

September 2, 2020

Carob Brownies

(This recipe first appeared in the August 2020 issue of Get Healthy, a publication of The Northwest Indiana Times.) Ingredients:  1/2 cup all-purpos

September 1, 2020

High-fiber, low-fat legume adds the flavor without the drawbacks of chocolate

(The following article first appeared in the August 2020 issue of Get Healthy, a publication of The Northwest Indiana Times.) Online version Most pe

August 27, 2020

Are You Ready?

Are You Ready? Or are you waiting for the perfect time to…                             …learn a new skill? …write the book? …ea

August 25, 2020

Gluten Free Pie Crust

This recipe yields two 9-inch pie crusts. 2 cups Gluten Free All Purpose Flour Blend (Namaste and King Arthur are brands I’ve used)  1/2 teaspo

August 20, 2020

It’s Tomato Time

As I was caring for my tomato plants, I had the memory of my father teaching me about cutting off the suckers–those shoots that show up between

August 13, 2020

Enjoy a Bit of Sabbath Today

Today, take some time to lighten things up a bit and do something you really enjoy—for about an hour. Warning: this may take some discipline. Monks

No Excuses

You’ve made your plan to get to the gym. It’s important for many reasons.

Oh, but it’s been a long day and you remember that you need to run to the store and pick up a few items for dinner.

You pick up those items, look at the time, and think to yourself, “I don’t I have time to get to the gym today. By the time I get home, make dinner, eat, do the dishes, I’m done.”

You set your alarm so that you can get up early and get to the gym in the morning. That will work better, or so you think.

Not so much, when you hit snooze three times. Going now will make you late for everything all day. 

You plan to take a walk later. The weather doesn’t cooperate, so you bail on that idea.

Tomorrow is not much better. You have plans and no “free” time.

The weekend rolls around. Who wants to work out on the weekend when weekends are made for fun?

And so it goes.

You have spent how many hours and situations justifying why you simply cannot exercise? You’re tired, cranky, and have the “I haven’t been to the gym in a month” guilt.

Let me say this: You will expend much less energy and thinking by getting your workouts in. You will feel better mentally, physically, emotionally, and you may even have some fun.

A few tips for getting yourself moving and avoiding guilt:

*Stop making excuses. You have the time. It is not your priority, so you don’t do it.

*You’re tired because you have lots going on. Your brain could use a rest and physical movement is a wonderful diversion.

*Showing up at the gym or on the walking trail gives you the gumption to show up powerfully in other areas of your life. You’re overcoming self-sabotage, which is not always easy.

*Do things you enjoy. When you have fun moving, you’ll look forward to your workouts.

*Make it convenient. If you like to exercise at home, that’s great. However, it’s also easy to skip because other tasks pull at you. Be creative and figure out what works.

*The benefits of moving far outweigh the stories you tell yourself in order to avoid doing so.  

*If you have a spouse, consider doing something together: dancing lessons, yoga, walking.

*Be accountable to someone. Having friends at the gym make getting there a whole lot easier and fun.

If figuring out a plan seems like mission impossible, let me know. I love a challenge.

To your health,
Carol

“Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel.”

Now is Your Time

Are you waiting for the perfect time to deal with your nutrition, fitness, and health?

If so, when is that time?

Next week? Once you have a break in your busy schedule? When you clean out the pantry and buy some vegetables?

The truth is that there is no perfect time. Whether it’s starting a fitness routine, getting that dream job, learning a foreign language, or writing the book, the time to begin is today.

When we plan to eat smarter “someday,” or get to the gym when we “have time,” we end up doing nothing. Procrastination keeps us safe. If we do nothing, we don’t mess up.

Today, take a step. Do one small thing that moves you forward. If it isn’t the “perfect” time or seems insignificant, do it anyway.

Do the next right thing. It’s okay if you do it “badly.”    

Choose water over the soda. Park further away from your destination and walk at a rapid pace. Eat some protein for breakfast instead of only having coffee. Add an extra vegetable to your dinner.

Do one thing and build upon that. Do the best you can today, for tomorrow is not promised. Now is your time.

We sometimes look at others and think they have it all together. They have more time, more motivation, more talent.

YOU have it all together. Seize the day, seize the moment, and make your move.

If you have a feeling of overwhelm and aren’t sure where to begin, let me know. Overwhelm is a state of mind that we may choose to override by setting priorities. Sit quietly, close your eyes, and take some deep breaths for a couple minutes.

Now is your time.

Cheers to you,
Carol

 “If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.”—Lao Tzu

Perspective

The other day I headed to the gym to do a cardio step class. I’m a huge fan of classes—for the obvious social reasons. They also push me to work harder.

When my friend showed up next to me and admitted that wasn’t sure she could handle class that day, I inquired as to why. She told me that she felt a bit wobbly in the legs.

Okay. We all have what I refer to as “low energy” days, when it takes all you’ve got to get out of bed, let alone get to the gym.  

She then admitted to me that the girl in front of her jumps so much (and so high) that she feels bad about her workout.

Ewww. That feeling of Not Good Enough.

At that point, I suggested that we change her perspective. My friend moved her bench to the other side of the room, where the participants tend to be less jumpy.

We each experienced a great workout and were then ready to take on the day.

Good enough plus.

It’s a real power play when you push your way through a challenge and make it to the other side.

Questions to ponder: Is there something you could use a fresh perspective on? Do you need to move to the other side of the room?

We’d like something to change, yet we continue to work in the same point of reference. Instead of breaking free and moving from point A to B, we continue in a circle.

When we stay in a spot that makes us feel safe, yet not good enough, we sell ourselves short. Sometimes all we need is a new outlook—a fresh perspective—a different spot in the room.

Powerful.

Could you use a fresh perspective on your health, work, or life? (Sometimes it’s all of the above.) If you are nodding yes, I’m here to help. Send me an email and we’ll figure it out together. You’ll be amazed at how a slight shift in your perspective can change the entire look of a room. It’s my New Year’s gift to you.

Powerfully yours,
Carol

“The only thing you sometimes have control over is perspective. You don’t have control over your situation. But you have a choice about how you view it.”—Chris Pine

 

 

 

Keeping it Simple

Happy First Week of 2019! Now that the celebrations are a fond memory, I am ready to settle myself down and focus on a daily routine that brings me even more peace and joy.

Easier said than done, right? We schedule our lives so carefully, yet we have those days that seem to take on a life of their own.

It is for this reason that I offer simplicity. In the midst of a carefully planned week, surprises (pleasant and otherwise) have a way of making us crazy. How in the world do we maintain healthy practices when life gets so complicated?  

Habits. Habits are what keep us going when we don’t know what else to do. To that point, keep the good ones, replace the less desirable ones, and let me know if you need help. (Email me!)

The secret lies in working on only one habit at a time. Keeping it simple.

One habit that I’d like to improve on is going to bed earlier so I get better rest. This month, that is my focus. Seven hours is ideal for me—and most people. Seven hours means I am more productive. Seven hours of really good sleep brings me more peace and joy.

Will I do this habit perfectly? No. Will I do better than I did in December? Definitely. That which we intentionally focus on will improve.

Today, if you know you need to improve on some area of your life, choose one thing you can do to make it better. Only ONE.

For those of you who are looking to add one home-cooked meal to your week, you’re in for a pleasant surprise. I’ve been adding simple and delicious recipes to my website.

All recipes have been Mr. Non-Compliant tested and approved. My sons like them too.

You will find gluten free and dairy free recipes, since that is how some of us in the Slager household eat.

I’ve recently been baking Gluten Free Bread, since I have not been happy with what I find in stores. It is not complicated at all and it is the perfect accompaniment to the Crock Pot Beef Vegetable Soup.  

Click Here for Recipes Have fun checking them out, and be sure to let me know which ones you like best.

Interestingly, I think the Treats section has a majority of the recipes.

Cheers to days (and meals) filled with more peace and joy!
Carol

“The truth is, you don’t break a bad habit; you replace it with a good one.”—Denis Waitley