by Carmen Ohling | Sep 20, 2019 | Eat., Live.
Have you heard of the 90 Second Rule? This is something that I have used to become super conscious of my relationship with food. (Don’t think you have a relationship with food? Keep reading!) I will definitely share the 90 second rule with you below, but first, let’s start with some questions…
- Ever find yourself reaching for something sweet or indulgent anytime you’re going through a hard time? (Aka using food to numb yourself of unwanted emotions)
- Are you familiar with reaching for a snack when you’re sitting on the couch as you try to find a TV show to watch?
- Do you need more than one hand to count the times you’ve eaten out because a friend or coworker invited you to lunch or Sunday brunch?
- Is there a certain of the day you routinely pop open a bag of chips or candy?
If you said YES to any of the above, it’s time to interrupt this negative pattern and enter the world of food freedom.
But let’s be honest, for starters, I have been guilty of saying YES to all of the above which at their core mean using food in unhealthy ways to –
- Numb your feelings
- Entertain yourself when you’re bored
- Fit in with others
- Mindlessly eat out of routine rather than necessity
Again, I have been through all of these before and never stopped to listen to my body and check in with myself. It felt like a never ending cycle that I could not break. ⠀
Now, what’s this “food freedom” thing you ask? For me, food freedom means eating when you’re hungry, eating a variety of foods that make you feel good and having the utmost control to refrain from eating half a jar of peanut butter at a time.
Here’s how to get started. Use my 90 second rule! The 90 second rule works because when we experience a feeling or emotion, it only takes 90 seconds for us to feel it and allow it to pass. By sitting with yourself for a full 90 seconds, it stops you from reaching for food, it interrupts the pattern and it allows you to be in control of your choice. These are the steps –
✖️Whenever you feel like you’re itching to eat something, stop and be still for 90 seconds to check in with yourself. ⠀
✖️Feel the feeling you are trying to ignore. Is it stress? Worry? Sadness? Boredom?
✖️Ask yourself what you need- do you really need food or do you need to have a conversation, go for a walk, take a shower… do something that continues to interrupt your “normal pattern.”⠀
✖️Repeat as many times as needed. ⠀
At first this will be challenging and it should be, you’re trying to break years of programming! With practice, it will get easier and you will start to see and feel the results! ⠀
Need help working through this? This is only a part of what I help many ambitious women, just like you, work through in order to level up in their life. I’d love the same for you! If you’re interested in learning more about what having a coach is like, email me at carmen@carmenohling.com and we’ll chat about it.
Wishing you a ton of light and love,
Carmen
by Carmen Ohling | Sep 11, 2019 | Live.
We have all been there… those those days where we just feel our energy feels completely depleted.
As women, we are constantly juggling a million different things such as our family needs, children, work, and personal goals, so I understand why it’s easy to feel burnt out by 2:00pm. But I am here to tell you there is always something we can do to help our energy levels!
Here are some of my own quick tips that are natural and simple ways to heighten your energy and show up powerfully in your life.
- Get Moving
Move, Move, Move! Get outside, take a WALK. There are several benefits to walking such as increasing your energy, but it also will allow you to increase muscle strength and endurance which will reduce body fat. So get outside and connect with nature!
- Drink Up!
Well, drink water that is. A quick hit of 10-12 oz of water can make a huge difference! Often in today’s rushed society, we are dehydrated. Not having enough water impacts the flow of oxygen to the brain and causes your heart to work harder to pump oxygen to all your bodily organs making you more tired and less alert. So try keeping a bottle handy for when you feel like you’re slowing down.
- Sit Up
Sit up straight in a chair, feet flat, shoulders down and pulled back. Take a deep breath in then exhale. Repeat this 3-5 times. Many of us naturally breathe very shallowly, especially when stressed- taking a few deep breaths will invigorate you!
- Dress Up
Feeling down over a period of several days? It’s been shown that people feel the way the act. So instead of reaching for clothes that you know you could easily take a nap in, take a shot at wearing something bold and bright as the energy you’re hoping to radiate!
I hope these tips can help you give you that burst of energy you need to own your day! If you’ve been following my content, you know that I am a huge advocate of protecting your energy. My wish for you is that you will discover, protect and radiate the most amazing and beautiful light that already lives inside of you! If you need any help with that at all, email me at carmen@carmenohling.com so we can get you on the path to having endless energy.
Wishing you a ton of light and love,
Carmen
by Carmen Ohling | Sep 5, 2019 | Live.
Have you read or seen the interview on YouTube about Kim Kardashian pursuing a career as a lawyer? I know not everyone may be her fan, but you can’t neglect the work she is putting in when it comes to wanting to be and do more. It is awesome to see her being unapologetic about who she is and going after what she is being called to do.
Here, as we see it a celebrity who has it all but feels she hasn’t truly fulfilled her life’s purpose. It is empowering to know that our soul will always crave more and that we are all capable of achieving all that we desire.
We all have those few things that not only excite us about life but ultimately give us life. Those things that allow us to vibrate on a higher level making us contagious to those around us, so contagious they want to know what we are doing so they can feel the way we do!
Here are some things that excite me in life:⠀
- Doing what I know I am called to do which is empowering women to become obsessed with their own lives⠀
- Living simply, with love, kindness & freedom ⠀
- Taking the steps to reach my dreams and live my best life, unapologetically and on my own terms ⠀
- Empowering myself to fully shine every day, which empowers other women to step into their power and fully shine. And then, the BEST part, magically the ripple effect of those gorgeous women empowering the amazing women in their lives. ⠀
Ask yourself right now, what truly excites you? If you have a hard time answering that question then try answering, what are the most important things in your life?
It is time you pursue something you love that is purposeful and authentic.
It is okay to sit down and think about your future, set goals, and visualize what you want your path to look like. Your future and the path you visualize must resonate with your heart and not someone else’s version of success or happiness. Your life, your success, and your happiness are all in your hands.
After you figure out what excites you, see how you can make it your reality. Remember from my last blog, you don’t need to have all the knowledge on how to make this happen. Simply taking any action – regardless of how messy that might be – is the first step.
Is more romance in your marriage exciting to you? Maybe finally putting that date night you’ve been wanting on your calendar is the first step.
Is getting a certificate or degree in an interesting area of study exciting to you? Perhaps researching a few top or local programs for your area of study and reaching out to get more information from admissions is something you can do.
Is the idea of having a circle of like-minded women you can count on exciting to you? Maybe going to women-centered work out classes or book clubs is the way you can start connecting with them.
Whatever it is – take action. Because here is the thing about pursuing things that excite you… your whole life starts to change.
You might notice that it’s easier for you to jump out of bed in the morning because you have things to look forward to. Your mindset may be more positive because of the confidence you’ll gain from actively creating a life you love. You will feel stronger and more powerful because you know you’re the one in control of your own life!
I am so excited for you to begin your journey of what excites you and gives you life. If this blog resonated with you, email me at carmen@carmenohling.com and let me know what action you’re taking to create excitement around you. Also remember, I am always here to help so if you need some ideas on how to move forward, shoot me an email as well.
Sending you a ton of love and light today,
Carmen
by Carmen Ohling | Aug 29, 2019 | Eat.
Have you ever wished that eating healthy could just be simple? *insert raised hand emoji*
Sure, there are many cookbooks, recipes, diets, etc. out there offer so much information, but for someone who is just trying to get started or get back on track, that can be pretty freaking overwhelming.
Even after years of experience in nutrition, I choose to keep eating simple.
Here are my four personal guidelines that I think can help you.
1. Focus on These Four
Focus on having veggies, protein, and fat at each meal and then add carbs as needed based on the days’ activities. Here are a few of my favorites in each category –
Veggies
Broccoli
Cauliflower
Brussel sprouts
Asparagus
Mushrooms
Carrots
Protein
Chicken breast
Turkey breast
Eggs & Egg Whites
Flank Steak
Fat
Avocados
Almonds
Extra Virgin Olive Oil
Carbs
Sweet potato
Rice
Beans
Fruit
2. Gut Health
Add fermented foods and flaxseed or chia seeds to 3 meals a day. (Gut health is important!)
Kimchi
Kefir
Sauerkraut
Miso
Yogurt
3. Flavor is Your Friend
Which essentially means that seasonings are your sidekick. Don’t be afraid to add a ton of flavor to your meals! Healthy eating still means that your food can be delicious! Use seasonings, kimchi, salsa, hot sauce, fresh citrus fruit and fresh herbs. Here are a few seasonings and herbs that are my pantry staples:
Seasonings
Sea Salt and Pepper
Garlic
Onion
Chili Powder
Cumin
Curry
Store-bought/pre-packaged seasoning blends are also great but be sure to do a quick label check and make sure there are no added sugars.
Herbs
Thyme
Basil
Rosemary
Oregano
4. Be Your Own Chef
Try your best to cook at home for the majority of meals during the week focusing on real, whole food. I know, grabbing food to go may seem faster, but hear me out… batch cooking is the way to go. Not only does it actually save you a shit ton of time and money, but it ensures that you are eating foods that give you energy, are nourishing to your body and make you feel good! (I wrote this other blog on batch cooking so you can learn how – trust me, it’s so doable.)
I know this blog post will be helpful for you, but if you want to take it a step further, you can join my 28 Day Clean Eating program that delivers recipes, shopping lists and weekly doses of inspiration straight to your inbox. (You can currently get 7 days totally free – that’s 7 whole days of meals already planned out!)
If you’d like more help on getting started on your nutrition and wellness journey, I’d love to help! Feel free to reach out to me at carmen@carmenohling.com.
Wishing you a ton of light and love,
Carmen
by Carmen Ohling | Aug 23, 2019 | Live.
If we’re being really honest here, the fact is that most people know –
- What foods are nourishing to their body.⠀
- That they should practice daily movement.⠀
- That they are super overwhelmed and should reduce stress.⠀
- They numb out with food and alcohol and this is an issue.⠀
- They should save more and spend less money.⠀
- Know what they need to do to reach their goals.⠀
The list goes on and on…..⠀
The biggest problem that prevents people from meeting their goals, and pretty much the real cause of their daily suffering, is that they are not able (or willing) to take action on what they know. Or, perhaps they do take some sort of action, but it’s an action that is a non-essential one and is not going to actually help them move forward. Here’s a classic example…
Have you ever decided you wanted to start a workout regimen? You might have gotten this big wave of inspiration and felt like you were really ready to stick it this time so the first thing you do is… buy a new workout outfit. Then, that outfit maybe sees itself through one or two workouts before getting tucked to the back of your closet. Does this sound familiar? For many, it does! Dishing out money in order to feel like we’re making progress is the easy part. Sticking to workouts that leave you drenched in sweat and out of breath, not so much.
There could be many reasons why the example above fell through though. Maybe being at the gym surrounded by people who look like they know what their doing while you fumble your way through a few machines is intimidating. But that still doesn’t change the fact that you know you should be putting in the work.
Maybe you’re going through a period of burnout at work and you know you should try to take a day off or not work late into the night, but the thought of letting go or missing an important email is stressful! But that still doesn’t change the fact that you know you won’t be able to maintain that workload forever.
We all know what we need to do, but we procrastinate, make excuses and let our fear of failure and judgment cripple our action.⠀
Enough is enough.
Simply knowing is not enough.
You must take action in order to get to where you want to be in life. So tell me, what are you going to choose? What is your next step?⠀
Not sure where to start? Feel free to send me an email at carmen@carmenohling.com and I will personally help you develop your first step!⠀
Sending you a ton of light and love,
Carmen
