by Kim Wilson | Apr 14, 2020 | Health, Nutrition
As we transition into the spring season, our lifestyle changes and our cravings for nourishment may shift. This could be in the form of food, connection, relationships and other areas of fulfillment. Though this is a natural transition, we are experiencing a time where our day to day is being shifted. We are more limited with food choices as grocery store visits are less frequent. With the warmer temperatures and days of longer sunlight, we want to get outside and play but are now having to stay in and isolate. We are living in an uncertain time and one where many are having to pivot.
There have been some incredible examples of silver lining through this time. We are seeing dining room and kitchen tables converting to church, prayer and home schooling. Families are connecting more through games, cooking in the kitchen and friends are enjoying social time through online spaces. We are discovering new ways to get creative, restructure jobs, express creativity, learn and grow.
I’ve been hearing many women sharing and discussing their desires for a healthier “new normal,” balance, less stress and more self-care. As women, we carry many responsibilities and some of those are being shifted right now. We’re pouring more into our homes, families, relationships, careers and facing additional emotions and feelings. Possibly leaving our own needs and desires on the back burner. Ladies, I am here to tell you that your needs are important. Your self care is part of survival and it’s not selfish.
For me, I’ve had to develop a new routine. I will admit that the first two weeks had some good days and some not so great days. I decided that things needed to change in order for me to discover a new way of life that supporting my health and wellbeing. Not just for my own body and mind but so I could also show up the best possible to serve my family, friends, clients and community.
I set up a daily workout or movement schedule. Using what equipment I had at home and sticking to my gym routine. I created a menu for my meals and a shopping list since I knew trips to the grocery were cutting back. I’ve been connecting more through online platforms to check in with friends and family and connect through coaching. I committed to a Quarantine Kitchen with Kim cooking “show” to help others during this time. It also keeps me accountable to shower daily, get out of my yoga pants and implement self-care. I’m now adding in more Epsom salt baths each week for relaxation, stress management and immune support. These are just a few of my “new norm” routines that support my own bio-individuality.
Creating and implementing new habits and routines will help support you during this time. Maybe your self care looks like an Epsom salt bath. Maybe it’s a Zoom connection with a girlfriend and a glass of wine. Have you been saying “I wish I had more time to cook these recipes?” Well, now we have the time and more connection in the kitchen. While you’re cooking, throw a dance party with your kiddos or spouse. Different areas of life are now merging together and we are discovering how that looks.
Through my coaching programs and working one on one with clients, I emphasize several areas that support one another in life. These areas are fuel for life (nourishing foods), movement for life (whatever movement you enjoy), surrounded for life (relationships), fulfilled for life (passion, purpose, spirituality, and joy) and loved for life (self-care and love). Using a holistic approach, I educate others about how these areas of the “wellness wheel” are connected with one another.
Many if not all of these categories (in addition to careers) are being impacted during this time. They are also connected in many ways. Do you find yourself eating differently now? Maybe you’re feeling stressed, bored, uncertain of your career or experiencing tension in a relationship. Being mindful of how we are feeling, what we are thinking and our overall mindset is very important. Our thoughts, feelings and choices are not only harming or nourishing our wellbeing, but they affect our immune system too.
As we transition through this season and the ones ahead, I recommend reflecting on the different areas of life as mentioned (nourishment, movement, relationships, fulfillment and self-care and career. Where can you make changes? What changes do you think should be made? Would a new routine or schedule assist your mind, body and overall lifestyle? Spring is a great time to detox. Though it may be harder to do so with food right now, it’s a good time to release things that are not serving you well. Consider these areas (above) and see how they are intertwining in your life. Looking at a mind, body and spirit approach. How can you get creative with combining them? How can you nourish them?
Ladies, I tell all of my clients to think about the oxygen mask on the airplane. We have to put ours on first so that we can show up greater for ourselves and others. It’s time to move from the back burner. It’s time to pivot!
Stay safe and well!
by Kim Wilson | Aug 29, 2019 | Health, Nutrition, Personal Development, Self-Care
As the kiddos are getting ready to head back to school and summer is coming to a close, I am hearing the words “diet, self-care and balance” from many women. These words came up often this week during my attendance at several women’s networking events for the Frederick County Chamber “She Week.” As women discussed their desire for balance, taking care of themselves while being mothers and entrepreneurs and living fearlessly through uncertainty, it made me think. I wondered; how many women are striving for balance and how many are frustrated with trying to achieve it?
As women, we tend to do everything for everybody. We pour into our families, careers, community, relationships and other areas of life. All while often times placing ourselves on the back burner. This ends up leaving us frustrated, depleted, exhausted, sometimes resentful and overwhelmed. Ladies, can you relate?
So many people think, “I’ll focus on getting my finances in order when I grow myself personally. When I lose weight or feel confident, I will work on building a relationship.” Well, it’s time we said goodbye to the “I’ll be happy when..” mindset. It’s time to live the Nourished Life.
That’s not to say that we won’t do parts of life messy and imperfect. Honestly, I don’t even think that exists. There is no “perfect time, moment or scenario.” It’s important to take action towards the goals we want to achieve, the dreams we want to fulfill and the desires that we feel burning inside of us. We want to have a healthy and fulfilling life aligned with nourishing food, movement, relationships, finances, passions, and joys.
It was through my own struggles and journey that I learned how to live the nourished life for my own bio-individuality. Something I educate and share with other women whom I work with. When I began to implement what I learned through nutrition school and life, I felt empowered. I discovered the foods that supported my own unique body and lifestyle. Foods that reduced inflammation and pain, increased my energy, impacted my mood and emotions. Ladies, you can even increase your sex drive! Not sleeping well? That was me too! Now I sleep well and wake rested and refreshed.
Creating and implementing healthy habits that are designed for your unique, beautiful body not only help increase health and happiness, but it’s also an act of self-care. I understand that self-care comes in many forms and one may work for you but not for your girlfriends. Maybe you don’t like Epson salt baths or find the gym to be “not your thing.” Maybe you prefer grabbing a glass of wine with a friend or taking a walk after dinner with your spouse. Whatever you enjoy that fills your cup. Do it and then do it more.
Through my coaching programs and working one on one with clients, I emphasize several areas that support one another in life. These areas are fuel for life (nourishing foods), movement for life (whatever movement you enjoy), surrounded for life (relationships), fulfilled for life (passion, purpose, spirituality, and joy) and loved for life (self-care and love). Using a holistic approach, I educate others about how these areas of the “wellness wheel” are connected with one another.
Let’s think about it…
How many times have you felt lonely, bored, stressed about your job or frustrated with your spouse and you grabbed the ice cream container or cookie jar? Often our emotions and things that are going on in our world resort to the actions we take (especially with food and other means). I’ve been there and I am sure many of you can relate too!
Being mindful of how we are feeling and what we are thinking makes a huge difference in how we respond to things. Not to mention, our gut health is connected to our brain. So, if we are damaging our gut and microbiome, it’s impacting our thoughts, feelings, and actions. This is another big reason to discover what foods support your own unique body.
As the season changes and summer moves into fall, I encourage you to slow down. Observe the above areas in your life and how they are connected. Where can you make some changes? Where are you not feeling fulfilled and nourished?
Just as the leaves fall from the trees, fall is a season of releasing things that are no longer serving us. Whether they be habits we need to change, toxicity, unhealthy relationships, fears and doubts, emotional baggage from the past. Fall is a great time to detox…mind, body, and spirit.
I encourage you to include more self-care to support your body and mind as you naturally move through this beautiful process. Experiment with things that bring you joy. Get out and try something new. Maybe try a new yoga or cooking class, volunteer, grab some friends and enjoy a picnic at a local winery. Hold yourself accountable by penciling in your “self-care date” into your cute planner like you would a meeting.
Consider the areas I shared and see how you can interconnect them. Discover ways to fill the different areas of your own wellness wheel that work for you and your lifestyle.
Ladies, I say this to all of my clients. Think about the oxygen mask on an airplane. Who has to put theirs on first so that you can show up greater to give back and help others? That’s right..it’s you! So, please take your cute little teapot off of the back burner and start creating or fulfilling your nourished life. This isn’t a trendy new diet or phase. It’s a lifestyle and one you have to stay committed to.
by Kim Wilson | Apr 10, 2019 | Self-Care
Spring is finally here and it’s shown in many forms. The weather is shifting, animals are awakening, the farmers are planting their crops and nature is blooming. Spring brings so much beauty and joy in many forms.
While in yoga the other day, I connected with several ladies and our discussion shifted to the concept of spring and change. This year, I keep hearing that so many are resisting change and feeling stuck. Naturally, our bodies want to change as we leave winter and come into spring. Yes, we often times get stuck in old habits, fear the unknown and resist this growth. After leaving class, it made me think more in-depth about this concept.
It’s important to remember that change ultimately begins with us. We are the main person who can shift our own lives. Change is inevitable but how we show up, the choices we make and our perceptions all play an important role. As we make choices for change and reflect on who we’ve been and who we want to become, it’s important to do so with self-compassion. There are a variety of feelings that may come with change, leaving the old and growing into the new. If you’ve made choices that didn’t serve you well, don’t beat yourself up. Ask yourself what you can take away from it and how you can grow from it.
Looking at life from a holistic perspective, think about where change can be made in your nutrition, movement, relationships, career (and finances) and spirituality. Think about areas that may need improvement and implement a plan that works for you. Consider some habits that may be holding you back. Reflect on when they began, outcomes that have come from them and what improvements can be made to change them.
Below are some tips that may help as you transition into the spring season.
Nutrition
As we move from winter into spring, our plate will change. In the winter season, we eat hot, heavier root based meals. We crate hearty stews and soups. As spring approaches, our body craves lighter, refreshing meals. Spring focuses on liver health, detoxification and it’s important to add in foods and tools that support the liver. Some of my favorites are beets, fresh herbs (great for detoxification), carrots and avocados. Eating with the seasons is very beneficial and it’s much easier to do this time of year with the farmers’ markets.
Relationships
It’s important to reflect on your personal and professional relationships. Unhealthy and toxic relationships play a huge part in our health and goals. Focus on gratitude, forgiveness and implementing boundaries as needed. Looking to grow your personal relationship? What new activities and experiences can you create with others? The warmer weather provides opportunities for outdoor events and activities. There is a bounty of possibilities for simple pleasures. Think about the things that bring you joy and who you want to experience them with.
Your Space
If you find your work and home space to be cluttered, chaotic and overwhelming, this may be a good place to make changes. “Spring cleaning” can help with de-cluttering space, bring an opportunity for new things, minimize stress and overwhelm and help us feel lighter and leaner. Spring is a good time to donate things that no longer serve us or things we don’t use. It’s a good time for deep cleaning. Open the windows to release old air and bring in freshness.
Movement
Healthy movement is so beneficial to the body and mind. Spring is a good time to get outside and move. Consider the activities that you enjoy. Movement can be anything from hiking, biking, signing up for a race or trying a new yoga class. With longer days and lighter evenings, spring offers an opportunity for walks after dinner and quality time with family and friends.
Self Care
As you experience change and implement new things, it’s important to be mindful of your experiences, what you’re thinking and implement compassion and care. Making time for self-care daily is important for the body and mind. Self-care doesn’t have to be time consuming or expensive. It can be anything from a relaxing Epsom salt, reading a book, cooking a healthy meal and implementing breathing techniques and tools for alleviating stress.
When we look at the different holistic areas as I mentioned above, we can see how they often go hand in hand. Taking a hike with your partner brings joy, creates quality time and includes movement and exercise. Pack a healthy picnic and you’re adding in healthy nutrition.
This is just one example of creating healthy habits, fueling things that nourish your life and help with change.
Begin this new season by focusing on the key areas of your life. Allow opportunities for change and growth while embracing the uncertainty. Focus more on love (of yourself and others) over fear and the ego. Discover new habits for growth, happiness, gratitude, joy, and nourishment.
Let’s get Spring Cleaning!
Today’s author: Kim Wilson is a retired police officer with a huge passion for helping others and working in the community. She is a Certified Holistic Health Coach (CHC) with a Bachelor’s Degree in Sociology from Towson University. For more information on Kim and how she is empowering women to live the nourished life, please visit her website.
by Kim Wilson | Feb 1, 2019 | Relationships
Women who are busy with family, homes, careers, and outside commitments can benefit from a community in many ways. Like-minded women collaboratively help one another and offer support as they deal with similar stresses, commitments, thoughts, goals, and challenges.
At times, many of us have been tempted to put more value on the number of friends we have, the number of social media accounts we belong to, and the number of people who follow us. Wanting more than just a numbers game, though, we move to a different perspective. We recognize the importance of having connections that are genuine, authentic and in alignment with our values.
People connect with and join groups for a variety of reasons. Some women join communities to gain support, motivation, and drive (both personally and professionally). Others may look for a social outlet to offset a life that is filled with taking care of the home and family. Some women may be looking for a group that helps them to find personal improvement and a broader dimension to life. There are a variety of reasons to join groups but when you find one that aligns with you, it’s a pretty incredible experience.
That was my experience when I went to my first Wholistic Woman Retreat. I was introduced to the community by a friend who was a regular attendee and advocate for the group. I remember going with an open mind even though I was unsure what to expect. I was excited, and also a little nervous. I really enjoyed the program because it allowed me to meet new women, connect with others, learn about the group and have a good understanding of the group’s mission and message.
One of the most memorable moments of the night was when I met one of the founding coaches. She welcomed me in a way that made me feel as if I was already part of the group! I found that I resonated with the entire community and enjoyed hearing the other women share their stories. I had an overwhelming sense of calm and connection which was in sharp contrast to the nervousness that I began the evening with. I even felt safe enough to share some of my own experiences with the group. In doing so I noticed that I was able to be vulnerable without judgment or feelings of shame. It was an incredibly empowering experience; one that left me wanting to come back the following month. Now I am grateful to be both a member and a partner coach with the Wholistic Coaching Coalition. That’s how much of an impact the group has had on my life, as well as in the lives of many other women. In this community, I often hear women share similar experiences, thoughts, and observations as I have had.
Being a partner coach and a member of this amazing community, I have seen myself and others grow not only personally but professionally too. The coaches and community provide tools, support, education, opportunities for growth and personal development in a variety of ways. I love what Wholistic Woman provides in my life, the lives of others and how much they give to the community. No matter where you are in your life, the Wholistic Woman community provides a welcoming space for all.
Where some groups may separate social, spiritual, business, and personal aspect of life, the Wholistic approach shows how these elements can flow easily with one another. Each part adds a new dimension and sense of unity. When we get together at our monthly evening retreats, we share stories and observations related to the topic. We discuss a variety of strategies, thoughts, ideas, and experiences to help us evolve and be our best.
This community can help you grow personally, expand your business, reach your goals, connect you with new friends, discover new interests and exercise your creativity.
I believe that we all have within us what we need to be “whole.” What makes the experience of growing towards wholeness even better is to have friends to share the journey with.
To learn more about the Wholistic Woman Community’s coaching events, visit www.wholisticwomanretreats.com.
You’re invited to meet the women of this wonderfully supportive community at our next evening retreat, Be Connected, on Feb. 27. Click here for details.
Today’s author: Kim Wilson is a retired police officer with a huge passion for helping others and working in the community. She is a Certified Holistic Health Coach (CHC) with a Bachelor’s Degree in Sociology from Towson University. For more information on Kim and how she is empowering women to live the nourished life, please visit her website.
by Kim Wilson | Jan 9, 2019 | Courage, Self-Care
Releasing Anchors to Help You Soar
Do you want to soar in the New Year? As we say hello to a New Year, it’s a great time to release anchors and things that may be holding us back. It’s a time to reflect upon the things we learned in the past year and the ways we grew. A time to set new intentions and goals. A time to forgive and leave some things in the past. It’s a time to see what habits helped us and which ones did not serve us well. It’s a time for cleansing, growth, and creation.
While on a business trip over the summer, one of my mentors referenced the concept of anchors and wings. This stuck with me for a while and it’s something I’ve incorporated into my every day. Something I am focusing on more as we move into a New Year. It’s the concept of those things that weigh us down and the ones that help us rise and soar.
Where in your life do you see anchors? They can come in many forms. It may be a toxic relationship or a bad habit that you haven’t let go of yet. Maybe it’s the clutter or noise that comes into your personal space or your mindset. It may be time wasted or time not spent well. Holding onto those moments where someone hurt you or past failures may be another example.
When we think of nature, think of the reasons why birds are able to spread their wings and fly. They are able to gracefully soar because they are light and don’t have things weighing them down. Imagine if you could soar in 2019 with less weight on your back (or in your mind).
As you reflect on where you have come, where you are and where you want to go, think of changes and adjustments that may help you soar higher.
1. PERSPECTIVE
The things we think about often manifest into reality. How would you view your perspective on life? Do you find yourself being sucked into drama and negativity? Do you choose to look at life with gratitude and joy? The outcome of the two can deliver completely different results. In 2018, my “one word” was JOY. It helped me to view things from a different perspective throughout the year. I also started each day with gratitude and wrote down things I was grateful for, who I would reach out to, how I wanted to serve and better show up in the world. I recommend looking at how you receive things and what changes you can make to better serve you each day.
2. TIME
We all have the same hours in the day. This is something we have heard many times and it’s true! So, how are you spending your time? Do you feel like you’re using it wisely? Do you think there are adjustments that can be made to help you soar more? Are you filling your time with things that are weighing you down? Things that help you to find happiness, passion, fulfill your dreams and goals and also help you grow.
3. PAST
The past often runs into our present for many reasons. This may be due to past choices that did not serve us well. This may be a past relationship that hurt or someone you were with who wronged you. Whatever it may be, forgiving, learning and moving forward will help you soar. How we feel about people or experiences of our past can make for heavy anchors. So many things happen for reasons and ones we sometimes don’t see. As you move into 2019, what from your past can you let go of, forgive or consider as a lesson and tool to help you soar?
Looking for a resource to help you with the mind/body connection of healing? This book may help: The Healing Code
4. RELATIONSHIPS
This is a big one and something that often can weigh us down. Consider the people in your life right now. Do you surround yourself with those who support you, encourage you to soar, help you to show up as the best version of yourself? This is a big one that I learned in 2018. I spent the past year cultivating healthy relationships, surrounding myself with GIANTS, created boundaries and said goodbye to things that were not serving me well. Depending on your situation and relationship, making adjustments may be hard or easy. Figure out what works for you. If it’s not serving you well, maybe it’s time to say goodbye or at least create a healthy boundary.
5. LIFESTYLE
Our lifestyle plays a big part in how much we soar and show up. I look at life and the wellness wheel from a holistic perspective. Considering relationships, spirituality, career, movement and exercise, nutrition and nourishment. Looking at your wellness wheel, what seems off-balanced? Which category (or categories) can you nurture more to better serve you? What bad habits and choices are a part of your world that may serve you better to let go of?
6. HABITS
The start of a New Year is a great time to reflect on your habits. Good and bad, we all have habits that are holding us back, weighing on our mind, creating unhealthy energy and don’t serve us well. This could be anything from keeping clutter, hitting your snooze button many times, eating for unhealthy reasons, spending too much time on social media and more. I encourage you to reflect on the habits in your life. What can you let go of and which ones may serve you better?
7. FEAR
I want to focus on this topic because it’s something that affects so many and holds people back. Fear is important for survival. We have a fear of falling or being hurt. Yet, fear holds us back and keeps us complacent for many reasons. We fear failure, success, what people think and more. Do you feel like you’re living to your potential? Does fear hold you back from doing so? Where can you discover ways to grow, be courageous and take chances? This isn’t referring to being dangerous to the extent of hurting or harming yourself and others. This is about living outside of your comfort zone, taking chances, learning and growing!
Looking for some additional motivation and mindset shifting? I’ve always loved the videos on Motivation Grid
So, what changes can be made? What bad habits and toxicity can be eliminated or distanced? What better things can be replaced to help us soar and succeed? Change is uncomfortable and not always easy. Yet, sometimes change is exactly what we need to flourish, grow, become a better version of ourselves and SOAR.
Where do you feel the need to make a change? I welcome you to comment below or share in a private message. If you feel like you need additional support or accountability, I welcome you to contact me.
