1-219-765-8600

carol@inkwellcoaching.com

Crown Point, IN

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March 28, 2024

The Miracle of Breath and Easter

Today while I was busy breathing, doing my best to focus on my breath and not what I would blog about this week, I was flooded with a thought that sho

March 21, 2024

Celebrating the Spring Equinox

This year the spring equinox occurred on March 19 at 11:06 P.M. EDT. That was the astronomical beginning of the spring season in the Northern Hemisph

March 14, 2024

10 Muscle Building Tips for Women

Most women I talk with would like to build more muscle and lose more fat. While strength or resistance training is a key component to building muscle,

March 7, 2024

A Taste of Spring

In case you’ve been missing out on some of the most delectable oranges, this is your friendly reminder that we are in the midst of SUMO season. This

February 29, 2024

10 Healthy Snacks for Busy People

My family loves snacks. I love snacks. Who doesn’t love a good snack? I believe snacking can be an important part of a healthy lifestyle. When you c

February 21, 2024

Saving Dough and a Surprise Cake from Mr. Non-Compliant

Some say it’s expensive to eat healthy. I believe it’s even more expensive, especially in the long run, to eat unhealthy. Today I present some tip

February 14, 2024

My Best Workout Tip for Top Results

Ever wonder how to get the most out of your run or walk or strength training workouts? It’s the same way you can feel the most productive about your

February 8, 2024

Celebrating the Birth Month Without FOGO

This year’s birth month is a rare one because I get to celebrate for 29 days. Those of you who get 30, or if you’re REALLY lucky, 31 days, may not

February 1, 2024

How to Stick with Exercise

Work is really busy. Or your kid is going through a “phase.” Or it’s chocolate season. Any number of obstacles, distractions, and competing dema

January 24, 2024

Find the Right Foods for You

You know what it’s like to create a pump-up playlist, right? You compile a list of songs that—when they come on—make you say: “Yes, I feel lik

When the Body Breaks

Sometimes, in spite of our best efforts, our bodies don’t cooperate.

I have friends with replaced hips, knees, and shoulders. Others have asthma, osteoporosis, arthritis, diabetes, cancer, and more. They are facing a myriad of challenges and emotions.

It’s frustrating when things just don’t go as planned and the body breaks.

We do the best that we know to do, and it’s not enough.

I recently had this happen to me on an extremely minor scale. The day before Thanksgiving, I began experiencing pain in my left hand. I hadn’t consciously done anything that would have caused harm—or so I thought.  

Perhaps I pulled something out of whack doing my strength training class, since I had been fine before that, and not so afterward. OUCH! So, I exercise because it’s a good thing to do, and this is the result.

It was a challenge to cook and slice and dice.

There was a slight knot and some swelling. I used ice, then heat, and did some stretching exercises that I found on Dr. Google.

I was annoyed. This was an inconvenience in my life, especially when making Thanksgiving dinner.

When I tried to do the same strength training class a few days later, I discovered the move that caused the problem. I continued to do other classes that wouldn’t make the injury worse, however I was mad that I couldn’t do what I was used to doing.

I needed a break. Sometimes we don’t take the break we need until we’re forced to do so. We push ourselves until we get the flu, need the new joint, or can’t slice and dice.

Since what we resist persists, I had to lighten up my anger at my injured hand. I overworked it, and it was yelling at me the only way it knew how. I had to change my attitude to one of gratitude. 

After five weeks, I’m back with my friends, doing a class I really enjoy. I’m very grateful. It was something I had taken for granted.

Aging gracefully is tricky. Like Roseanne Roseannadanna used to say, “It’s always something.”

If you’re frustrated with your body and have the desire to change your attitude, I’m here to support you. Send me an email. We’ll work on it together.

Much love,
Carol

“The secret to living well and longer is: eat half, walk double, laugh triple and love without measure.”—Tibetan Proverb

What’s Your Intention for 2020?

Each year, I choose a word or intention that sets the stage for the days and weeks ahead.

Entering 2020, my world is full of POSSIBILITY.

Possibility came about as I reflected on the rollercoaster ride of 2019. I’m sure you’ve noticed, each year typically offers a crazy mix, with hopefully more happenings on the fun, arms-in-the-air, part of the ride.  

We’re always learning, evolving, and risking, as long as we’re thriving and truly living. With the many surprises comes possibility.

When I try something new, I see what’s possible. Playing it safe may feel more secure, however, that’s not my intention.

So, what do I see as my possibility for 2020?

  • Creating and executing opportunities that have a positive impact on my community
  •  Increasing my knowledge by reading a minimum of one book a month
  •  Practicing more Instant Pot recipes for fun—ok, all kinds of recipes—and posting them on my   website for you to enjoy
  •  Taking additional professional courses to enhance the coaching experience I provide
  •  Maintaining the “Give it a try and see what happens” attitude about life
  •  Remember that since I’m a human being, not a human doing, I’d best BE still for a time
  •  Any idea, any dream, anything, has possibility. How fun is that?

Perhaps you’d like to choose a word or intention that has significant and transformative meaning for you. If so, spend some time with it, and journal about it at least 3 times a week throughout the year.  

Here’s another possibility: If improving your health is an intention you’re committed to, I’m here to coach and support you.

With me by your side, you will:

  • Love the food you eat
  • Re-establish abundance in your thinking around food
  • Balance your blood sugar
  • Drop those lingering excess pounds
  • Be happy in your body!

My special New Year bonus: Book your NO OBLIGATION exploratory call by Saturday 1/4 and receive an extra kitchen coaching session with your program.

AND: When you schedule your call by 1/4 you’ll receive 10% off your customized 6-month coaching program!

Schedule your NO OBLIGATION call to learn more TODAY! 

This is the opportunity to shift your mindset around food, health, and fitness, for good.

May this year be full of possibility for you.

Much love,
Carol

“Start by doing what is necessary, then what is possible, and suddenly you are doing the impossible.”― St. Francis Of Assisi

Getting (Back) into Your Routine

We’ve gotten past the Christmas cookies, candies, and cocktails. It’s now time to get back into your “normal” routine, or figure out what that looks like.

Where and how to begin?

Simply. If it feels monumental, you’re not alone. It’s typical to feel a bit of a let down after all the holiday hoopla.

Of course, some of you may be waiting until January 2, 2020 to drop out of hoopla. You’ll be well prepared.  

Get back to basics. If you have a gym membership, make a manageable commitment to get there. Choose one or two days a week to go and do SOMETHING. Keep that commitment. It’s a date with you to feel happier, healthier, relieve post-holiday blues, and have some fun.   

Having an accountability buddy helps. When you tell another person you’re going to do something, it’s more apt to happen.

If you don’t do the gym routine, figure out what you’ll enjoy, that gets, and keeps, you moving—dance, practice yoga, walk, do Zumba, run, bike.

Pull out your calendar now and figure out what you’ll do. If you get stuck, email me and I’ll help you. Tell me your plan. You’ll have to keep your word.  

Remember, make your plan a realistic one. Start slowly and build up to doing a little more, a little at a time. Be patient with yourself. When things don’t go the way you plan, visualize a clean slate and do the next right thing.

Wishing you a really good week. Celebrate the season of merriment, friendships, and the close of another year, by getting into a routine that serves you well.

You’re worth investing in. And you do have the time.

Cheers to making the last days of 2019 memorable.

Much love,
Carol 

“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re doing something.”– Neil Gaiman

Unstuffed Pepper Soup

It’s soup weather. It’s almost Christmas. It’s crunch time.

You need to eat nutritious food and you’ve get presents to buy, decorating to do, and cookies to bake. What’s for dinner?

Here’s a recipe that’s simple, quick, and delicious. Makes about 6 servings in under an hour.  

Unstuffed Pepper Soup

  • 1 pound lean ground beef (organic, grass-fed, preferred)
  • 2 Tablespoons avocado oil, divided
  • Salt and freshly ground pepper
  • 1 small yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 orange bell pepper, chopped (or any color combination of bell peppers)
  • 2 cloves garlic, pressed
  • 2 (14.5 oz.) cans petite diced tomatoes (may use fire roasted)
  • 1 (15 oz.) can tomato sauce
  • 2 cups beef bone broth (or beef broth)
  • ½ tsp. dried basil
  • ¼ tsp. dried oregano
  • 1/2 cup (or so) Cabernet Sauvignon or other red wine (optional)
  • 1 cup uncooked organic white or brown rice

In a large pot, heat 1 Tbsp. avocado oil over medium heat, then add beef, salt and pepper. Brown the beef, stirring occasionally and breaking it up. Drain beef by using a slotted spoon to put it onto a plate lined with paper towel to absorb excess fat. Set aside. Remove any fat from pan.

Heat remaining 1 Tbsp. oil in pot and add onions and peppers. Sauté about 8 to 10 minutes. Add garlic and sauté about 30 seconds longer.

Add tomatoes, tomato sauce, beef bone broth, basil, oregano, wine, and cooked beef. Season with salt and pepper to taste. Bring to a light boil, then reduce heat to low, cover and simmer, stirring occasionally, about 30 minutes.

While soup simmers, cook rice according to package directions. I like to cook the rice in beef bone broth for added protein and nutrition.

When soup is done, serve in individual bowls, adding desired amount of rice to each bowl. By storing the soup and rice in separate containers, and adding rice upon serving, it doesn’t get mushy when you have leftovers.

Note: If you have leftover wine from the holidays, freeze in ice cube trays and add to soups, stews, or other recipes, for added flavor.

Merry Christmas!

Much love,
Carol

“No man is a failure who has friends.” — It’s a Wonderful Life