by Carmen Ohling | Nov 28, 2019 | Live.
How much time do you spend carefully curating your selfies?⠀
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How much time do you spend curating the words you think and speak to yourself?⠀
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Your thoughts are powerful.
The words you think and speak to yourself shape your life and paint your reality whether you realize it or not. ⠀
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I use to fear my thoughts, believing I had no control over them. After digging in (and lots of daily practice of reframing) I learned that my thinking was creating my experiences, just like your thoughts are likely creating yours!⠀
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As I learned to take control of my thoughts, it became easier to align myself with higher thoughts and my entire life began to shift!⠀
Ways You Can Reframe Your World
- Observe – Keep a journal handy and start by paying close attention to the thoughts that go through your mind in any given day. Now, really try to pay attention! Catching the thoughts that you tell yourself isn’t super easy to do because the things you tell yourself and choose to believe are incredibly subconscious. Take note of everything! Your own positive self praises, the moments you’re being hard on yourself and the things you might be thinking about other people.
- Reflect – After three days, review your journal as if you were a stranger reading about the story of someone’s life. Are the thoughts you’re reading one of a woman who truly believes in herself and is kind to others? Are you reading about a woman who is constantly wondering why these things always happen to her? Are you reading about someone who gives grace to herself and others? Is trapped by her own negative self talk?
- Reframe – Take note of a single thought that is clearly not serving you and brainstorm ways you can see that thought in a new light. For example, you can take “Why is this happening to me?” and turn it into, “How is this happening for me?” See how that went from a place of defeat to a window of opportunity? Or perhaps you can take the thought, “I can’t handle this” and reframe it to, “I know I’m capable of working through this because I’ve conquered _____.”
- Grant Grace – If you start to feel overwhelmed by how many thoughts you should likely reframe or are frustrated that the reframes aren’t coming naturally, do not worry! This is perfectly normal and shouldn’t be a cause for frustration. Here’s why… At the end of the day, your thoughts are trying to protect you. When life gets tough or scary, your mind wants to save you from that and the easiest way to do so is by preventing you from leaning into the discomfort. That being said, the way to “win” here isn’t by achieving zero negative thoughts in a day. The “win” is that you’re able to realize when you’re experiencing a thought that isn’t serving you to the highest potential and are able to turn into something better.
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Some Extra Practice
For me, it’s easiest to generate positive thoughts throughout the day when I start by putting myself in the right headspace first thing in the morning. Here are a few powerful thoughts (mantras) that I use to align myself and my thoughts to high vibe energy:⠀
- I am complete. ⠀
- Life is fun, easy and every flowing. ⠀
- My life is infinitely abundant. ⠀
- The world needs me and my unique gifts. ⠀
- I am a magnet for miracles. ⠀
- There is enough time and money for everything. ⠀
- I always have everything I need and it flows to me in abundance and at the perfect time. ⠀
- I deserve the best in life. ⠀
- I am filled with positive, radiant light and I shine wherever I go. ⠀
I want to hear from you! What is your favorite mantra or words of affirmation that you use? Email me at carmen@carmenohling.com and share one of your own or take one of mine and make it your own.
Wishing you a ton of light and love,
Carmen⠀
by Carmen Ohling | Nov 21, 2019 | Eat.
Did you know….
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🥬 Food contains information that speaks to our genes, not just calories for energy. Research is showing us that nutrient dense foods “talk” to our DNA switching on or off genes that lead to health or disease. What you eat programs your body with the message of health or illness.⠀
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🥒 What you put on your plate and in your mouth daily is more powerful medicine than anything you will find at the bottom a prescription. ⠀
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🍓Are you feeling sick and tired of being sick and tired? Start with food! Food is the most powerful medicine available to heal chronic disease.⠀
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🥑 Fat is not “bad”, in fact you should eat it daily! Think coconut, avocado, seeds, nuts, and natural nut butters. ⠀
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🍭 In the other hand, sugar when combined with fat or carbohydrates and eaten consistently in high amounts, is one of the primary reason so many people are overweight or obese. Duh, right?!? Read this point again, then look in your cupboard!!⠀
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Wondering where to start?
I have you covered. Here are 4 simple strategies and rituals to keep you going strong as we head into the holiday season.
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1️⃣ Cook more meals at home using real, minimally processed foods.
I get it! There’s the holiday dinner parties, corporate events, the person in your office who is sharing all of their fall baking with you and it is hard to say, “no.”
Yes, you can choose to consciously indulge a handful of times, but very mindful of when you decide to not cook breakfast or take lunch to work, because you know there are going to be treats at the office.
If you absolutely must go out for a meal, you can still make solid choices! It’s okay to be that person who asks about how the food is made and what ingredients are used in it. You are free to make requests for your meal to be prepared in a way that makes you actually feel good about your decision rather than feeling bloated and guilty.
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2️⃣ Make water your primary beverage daily and drink no less than 75oz. ⠀
As it gets colder, our bodies naturally gravitate towards wanting warmer foods and drinks, but make sure all of the coffee and hot chocolate is in moderation. At the end of the day, your body still needs water so make sure that is what you’re choosing to accompany your meals with water more often than not.
3️⃣ Fill your plate with veggies first, then add the rest. ⠀
This tip, like the others, definitely applies year round. Take advantage of the fall and winter vegetables that are in season such as butternut squash, brussels sprouts, kale, carrots and sweet potatoes!
4️⃣ Try one new healthy recipe each week and keep track of the ones you enjoy!⠀
Need some new ideas? Head over to Instagram and search #cookathomewithcarmen to find over 100 recipes you can use to switch things up. (Or you can just click here!) Remember, eating healthy does not have to be boring! Take the time to slow down and find new things that sound fun to try. You can even make it an event at your house where you can get your husband and kids involved and make memories!
Above all, I hope you keep in mind that preparing delicious and nutrient dense food for yourself is a way that you can put yourself first! I know that you’re off doing big things and gracing your body with nourishing foods is a gigantic act of self care.
Email me at carmen@carmenohling.com and let me know which tip you are going to take action on first. Need help taking action? I’m here for you as well!
Wishing you a ton of light and love,
Carmen
by Carmen Ohling | Nov 14, 2019 | Live.
Fill in the blank.
Something that is currently holding me back from reaching what I desire is _______.
About 2 weeks ago when I asked this question on Instagram, 90% of people had the exact same response.
Do you know what that was?
“Me.”
People said that they were holding themselves back.
This is so common – even I held myself back for such a long time.
I didn’t think I was good enough.
I would think of the dreams that I’d want and then I’d worry what other people thought if I showed up in the world that way.
Or, I would worry about looking stupid, failing, or not being the best at something.
Realistically, people looked at me and they thought I was super successful at what I did. In a lot of ways, I was – I had a great family, a great career, gave back to the community.
But the funny thing was that I was getting my own way because I only said yes to things that I was already good at. So of course I looked like I was good everything – I was setting myself up for that! The catch was, I’d only ever be good. I’d never be great or amazing or fantastic because I never was never putting myself in a situation where I had the opportunity to learn.
Today, my life has done a total 180. All I ever want to do now is put myself in situations that are new so that I can grow. This has built so much confidence!
Now, whenever I’m in a new situation and I potentially fumble, I know that it shows people that I’m human and give them a chance to be human too.
I want to encourage you that if you’re someone who keeps telling yourself you’re getting in your own way. You have to take radical responsibility for your life and until you do, you’re going to keep telling yourself the same old story. You have to start trying to do new things.
I want each and everyone of you to know that whatever your dreams and desires are, you can go after them today because you are worthy and you are enough.
If it’s not perfect, that’s totally okay!
You just have to start.
You have to start because momentum builds motivation which then builds confidence.
Email me today at carmen@carmenohling.com and let me know below if you’re someone who thinks you are getting in your own way. What is one thing you can take responsibility for and take action on? I’m happy to help you find your next first step.
Wishing you a ton of light and love,
Carmen
by Carmen Ohling | Nov 6, 2019 | Eat., Live.
Take the time to cook your food.
How possible does that seem to you?
We are a society that is so rushed and most people do not take the time to cook delicious, nutritious meals!!⠀
Need convincing on why you should?
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Here are all the benefits –
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1. You get to pick the ingredients that you like and enjoy. ⠀
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2. You get to control what’s added to your meals. Most restaurants use cheap oil when they cook your foods. Did you know this can lead to excess inflammation in your body?⠀When you’re in the one in control, you are able to be in charge of not only how amazing your food tastes but how it leaves you feeling when you’re done eating.
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3. You can try new foods, seasoning and ways to prepare your food. This is actually fun and it can get you out of that spaghetti-taco-meatloaf-pizza rut you’ve been in every week for the last 10 years!⠀
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4. When you slow down at meal time, not only to cook but to eat, your digestion improves and your body’s absorption of nutrients increases.
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5. The more you cook at home and control what you are putting in your body, the easier it will be to lose fat and meet your health goals!⠀
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4 EASY STEPS TO TAKE SERIOUS ACTION
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1. Plan to cook 2 new meals this week- see how it goes and try for 3 next week. (I’d love to see the meals you’re cooking! Share them online and tag #cookathomewithcarmen!) ⠀
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2. Write out your meal plan, prepare your shopping list, and then go buy all the shit you need. You can even make this feel like “me time” by preparing your meals and shopping list on a Saturday morning while you enjoy your cup of coffee or tea.⠀
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3. This is the important part…actually cook the meals no matter what! There will always be an excuse, but know that you will feel so good making your own meals! Consider this to be an exercise of putting yourself first – above all your outward commitments and things you should be doing.
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4. Make sure to save all the recipes you really love, so you can use then again!⠀
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HOW I CAN HELP:⠀
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Send me an email at carmen@carmenohling.com if you’d like to chat about how you can implement this in your life and finally start feeling the way you want to feel! I’ll be sure to send you a few ideas on how you can put a plan of action into place. ⠀
Trust me, together we can be healthy and live our best lives.
BONUS:
In order to help you start cooking at home, I’ve created 12 recipes for you featuring all things pumpkin. Click here to grab your free download! I know you will love them and that they will become a part of your weekly rotation this holiday season.
Wishing you a ton of light and love,
Carmen
by Carmen Ohling | Oct 31, 2019 | Live.
Do you want to know what most people say when I ask them, “What do you want?”
The answer is most often, “…. I don’t know.”
It’s funny because I remember at the beginning of this decade, my answer was the same! At the time, I was living my life based on other people’s expectations and what I thought I should be doing.
I was the “responsible one” out of my friends and my family. I was climbing the corporate ladder, we had the house, the kids, I volunteered, and was doing all of the things until one day, I just stopped in my tracks.
I couldn’t figure out what was wrong at that time but it was that I didn’t know who I was as a woman!
There were two things I needed in my life that set me on the journey of who I am today. I highly recommend you start digging into these two things as we wrap up 2019 so as we go into 2020, you can be moving towards what you actually want in life.
Experience More In Life
If you’ve been consuming my content at all, you know that one of the things I share most is that you can do more by doing less. This is how!
Start by asking yourself, “What is most important to me today?” and start intentionally creating experiences that are in line with that.
It is so, so easy to be on the treadmill of life and keep doing all the things that you’re “supposed” to be doing. For me though, that never gave me space to be creative or an opportunity to dream about what could be beyond the normal!
By stepping off the treadmill and intentionally creating more experiences, the more you’ll be able to figure out what is important to you and what you want. The next time you look at something and wonder to yourself, “I wonder what that is like,” go do that thing!
- Is it a cooking class?
- Is it a new play date with your kids?
- Is it joining a women’s group?
- Is it planning a new adventurous date with your partner?
Lean into any fear or nervousness it may bring up for you because that is a sign you’re about to uncover something amazing!
Collect Your Evidence
As you start creating these new experiences, it’s important to start collecting evidence that it is meant for you.
Do you ever have those days where it just feels like everything around you perfectly lined up? It’s probably because you took the time to slow down, check in with yourself, look up at the world, and noticed what was actually going on around you! This is so different than having your head down and being stuck in tunnel vision with all of your to-do’s. Sound familiar?
If you don’t know where to find pieces of evidence, start by observing the things that people always say you’re good at. Thing about those moments in your experience when you’re heart felt on fire and you felt pure joy!
Are you ready?
There are 65 days left in the year! Think about –
- How can you create more experiences?
- How can you follow your curiosities?
- How can you figure out what is most important to you?
All of this is so you can ultimately answer the question, “What do you want?”
Do this rather than waiting for New Years Eve to come around and set New Year’s Resolution that you’re never going to keep! (And it’s not just you – over 80% of New Year’s Resolutions are dissolved by February!)
Let’s not let another decade go by living someone else’s life, following someone else’s rules and not living in alignment with who we really are. That’s not what life is about.
I encourage you to collect experiences and collect evidence that life is for you.
Do you need any help with his? Email me at carmen@carmenohling.com so I can help you get on the right path to living the life of your dreams.
Wishing you a ton of light and love,
Carmen
