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

Cauliflower, Commitment, and Courage

As many of you know, I am not a cauliflower fan, even though I’m fond of most other vegetables.

I’ve been challenged by lots of you on various ways to try it, to the point where you’ve taken on a competitive nature. It’s rather entertaining. WHO will be the ONE to convince me that cauliflower is a good thing?

You cauliflower lovers have FINALLY WON me over. I recently tried a cauliflower crust vegetable pizza that was quite tasty. In fact, I secretly fed it to Mr. Non-Compliant (who is also anti-cauliflower) and he had no idea.

I didn’t make it from scratch. Check out the photo to see what brand I tried. I may invest the time and make my own at some point. Or not. 

Pizza with 12 grams of protein and 27 grams of carbohydrates per serving makes me a happy girl. I added a tossed salad of assorted greens, grape tomatoes, avocado, shredded carrots, hard boiled egg, and dressed it with olive oil, fresh lime juice, salt and pepper. It was the perfect Lenten Friday dinner.

Which leads me right into the next topic: commitment, courage, and our struggle with both.

There are those instances where we show up fully committed: to ourselves, a project, our work, family, friends; and our courage is unwavering.

And then…we have moments of, “WHAT AM I THINKING?” It’s in those moments of being pretty scared that commitment may (or may not) bring about courage. When it does, we call it a breakthrough—or, getting to the other side.

The cauliflower was a mini-win in that department. I kept giving it a try based on your encouragement, and I finally got to the other side: cauliflower crust pizza. I was committed to keep trying. It really wasn’t too scary.

For the next three days, I’m going off the grid for some heavy-duty coaching. The days will be intense, rollercoaster ride-like, exhausting, and energizing. This will also be the perfect opportunity to try out all the snack ideas I have. (I’ll let you know those that work out best.)  

I’m doing this because my coach did this, and she told me to go. In order to show up powerfully in all areas of my life, I’ve got to unload my personal junk. To be clear, we ALL have personal junk that holds us back from our greatness. I’m going for it. Why wait?

THIS TAKES COURAGE. It’s scary. I’m doing it anyway because I’m committed to serving all of you in the most powerful way possible. I’m committed to living life fully. The next three days will help me get to the other side.

Please keep me in your thoughts and prayers. I’ll think of all of you when I eat my snacks—and make my dinner selections. I promise to choose wisely.

Courageously yours,
Carol

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.” – Vince Lombardi

What Lights You Up?

In the course of your day, what makes you happy, brings up your energy, and makes you feel truly alive?

What lights you up?

Did a number of things come to mind? Or are you still trying to think of something?

If you’re like me, food plays a role in this—getting together with friends and family to enjoy a delicious meal is a great way to spend part of my day.

How about your work? Are you excited to do whatever it is you spend a good amount of time committed to?

Travel, hobbies, volunteering, music, exercise—are only a few thoughts on this topic. Life is full.

If you’re struggling to come up with ideas, it’s probably affecting your overall health.

There’s a workout I do every week that really lights me up. It’s a group fitness class and the room is typically packed. The instructor is tough. She has mastered the art of pushing us to a level that keeps us all coming back for more.

The energy in the room is always through the roof. We whoop, holler, move and groove to the music, can’t wait until it’s over, and hope we live another day. Each time I survive that hour, I feel as though I can take on the world.

It’s a love/hate relationship.

I think anything that pushes us into the unknown can affect us the same way. We have the desire to try something new, but…what if we fail? What if we succeed?

We learn from messing up, rising above the failure, and giving it another go. The alternative is to stay safe. The alternative is to risk missing out on a great deal of happiness, energy, and life.

The alternative contributes to less than optimal health.

So, if you’d like to make a new recipe, try a group fitness class, change careers, take up golf, or write that book, what’s stopping you?

Fitness begins with food, and encompasses so much more. If you could use some help getting started on some new habits, I’d love to help. It’s my gift to you. We’ll consider the possibilities and ask, “What if…”

Courageously yours,
Carol

“Success is not final, failure is not fatal: it is the courage to continue that counts.”—Winston Churchill

 

To Instant Pot…or Not

I recently took the plunge and bought The Instant Pot. I’m not what I would consider a gadget junkie, however when I learned the ease with which I could make (AND PEEL) hard boiled eggs, I decided it was worth the investment.

Peeling hard boiled eggs has been a challenge in my home for…decades. I’ve tried adding baking soda, salt (and whatever else has been suggested) to the water, cooking in a variety of ways, and plunging them in ice cold water. The only chance at “easy” peeling was making sure the eggs were not fresh.

I finally began buying the commercially cooked and peeled eggs, UNTIL NOW. In a mere twenty minutes I have my week’s supply of hard boiled eggs cooked, peeled and stored in the fridge—with zero frustration—even when they are fresh. Pure egg bliss, thanks to my Instant Pot.  

Before you take The IP plunge, here are a few considerations.

The Instant Pot is not always the quickest way to cook your food, even though it is a pressure cooker. Thanks to Mrs. Dornberg’s Culinary Experience class on this topic, I’m figuring out when it’s the best cooking option for what I’m making.

For example, if a piece of meat has to cook for an hour, time must be added on for the unit to reach the proper heat and pressure; add that hour of cooking time; then, depending on the instructions, add another 15-20 minutes to allow the steam to naturally release.

What appears to be an hour of cooking could be 90 minutes or more. This may or may not save you actual time from your current methods.

Another factor is storage. Where will your Instant Pot live? I kicked out a faulty bread machine that I will not replace, so mine has a home.

A new gadget always has the opportunity for accessorizing—kind of like the new outfit that requires the shoes, handbag, earrings. There’s always more!

Cleaning the stainless steel inner pot is pretty simple, however the lid has a few small parts that must be cleaned well after each use.

If you are one who enjoys tasting and adding a pinch of this or that, cooking with this will make you crazy. Unlike a crock or traditional pot, you can’t simply lift the lid and add an ingredient. If you do, the pot has to get up to pressure again—more time.

On the plus side, I’ve made some tasty soups, roasts, rice, and of course, my beloved eggs. My friend made a beautiful crustless quiche–next on my list of cooking experiments. 

Should you decide to invest, be sure to buy THE Instant Pot and not a knock-off brand. I’ve heard a few horror stories about imposters.

If you’re looking for additional support for your health journey, be sure to join my new Facebook community: The Fit Foodies We’ll address your challenges, successes, and have some fun too, since we all love good food!

To Your Health,
Carol

“I can cook really complicated recipes, but it takes a real talent to do the perfect egg.”—Chrissy Teigen

Become a Fit Foodie

“I’m too busy to plan healthy meals, let alone prepare them.”

“I don’t have time to eat vegetables.”

“I love food too much to diet.”

“My life is crazy and it’s easier to eat drive-thru.”  

If any of these sound familiar, or you could use some support around eating well, feeling better in your body, and not stressing over it all, I’ve got a surprise for you!

My new Facebook community, “The Fit Foodies” is now live and running to come to your rescue. Here is the link to check it out: The Fit Foodies

The purpose of the group is to have dialogue between members to offer ideas, tips, and simple habits to get you through the busy times in life, which is almost always. I’m the administrator of the group and will be leading the community.

Let’s be real. Most of us eat well when the circumstances are controlled for a week, or two, or four. We get our mindset right. We can be disciplined. We can even starve and be miserable and grumpy. UGH!

This is not a lifestyle that is necessary or sustainable or hardly fun. Food is a wonderful gift and we simply need to practice making it work in our favor for sustaining health and wellbeing.

So, if you love food, love to feel fit, and love to have fun, this is a group for you. You’re probably already busy, so there’s one qualifier you don’t need to think about.

The goal: love yourself at the end of each meal. How cool would that be?

There are a few questions to answer when you request to join the group so that I am clear on the type of content that is most relevant.

Please let me know what you think. The Fit Foodies

This community will evolve as we go along, and I’m excited to see where we go!

Your Fit Foodie,
Carol

“PEOPLE WHO LOVE TO EAT ARE ALWAYS THE BEST PEOPLE.” — JULIA CHILD