Posts in Health & Wellness
Mid-Year Goal Refresh: #SummerToThrive
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Hi, friends!

As I’ve been preparing my heart for Jess Connolly's #summertothrive and working on my #Powersheets mid-year goal refresh, I’ve been thinking a lot about the words flourish and thrive. I feel these are the words God has given me for the summer, and as I ponder them with hope and wonder, I’m setting my heart on Him and remaining open to how He might want to use me in the months ahead.
I read a post on Jess Connolly's Instagram recently, and something she said really struck a chord with me... she said she’s decided she will no longer live by the words “I can’t” and instead is choosing to live by the words “I can if God wants me to...” That’s exactly how I want to approach this #summertothrive, my mid-year goal updates, and honestly, my life in general. I’m telling all the lies that like to play on repeat in my mind to get outta town, because anything is possible with God, and I CAN if He wants me to.
Like Jess said in her post, I want to worship Him with my willingness, and I don’t want to speak limits where He has not.
(So no more "I can'ts" or "I won'ts" from this girl...because if He wants me to, I surely CAN.)
I’m ready to say yes to what He asks of me, kicking those familiar lies to the curb and living a flourishing and fruitful faith all for His glory and purposes.

That said, I decided to simplify my yearly goals a bit now that we've made it halfway through 2018 (Can you believe that?!).

My Updated Goals:

1. Know and trust God more.

This goal hasn't changed at all. It's my foundational goal, the heart of everything I do. As I wrote at the beginning of the year, I want my pursuit of knowing God to be the center of everything I do. And as I grow in knowledge of Him, my trust and confidence in Him will also grow. I'm also still learning to trust Him with some of my deepest desires and hopes (like marriage), and I want to continue to surrender those things and entrust them to His care.

2. Be humble, faithful, and willing right where I am.#ComeMatterHere

This goal is also basically unchanged, although, I added the hashtag after reading Hannah Brencher's book. As I wrote at the beginning of the year:  I want to be faithful right where I am, making the most of every day and every opportunity all for Him and His glory. I don't want to miss out on the season I'm in because my eyes and heart are too focused on what's ahead. "Where you are right now is God's place for you. Live and obey and love and believe right there."  1 Cor 7:17 MSG There are so many adventures to be had, ways to serve, and opportunities to fall more in love with Jesus right where I am. This goal has come to mean even more to me as the year has progressed... God is teaching me how to embrace today, while still being expectant and hopeful for tomorrow. It can be a delicate balance, but I'm grateful for all He's teaching me through it. I love these words from Hannah's book about being fully where our feet are: "Presence is all we get at any given moment. We either lean into the here and now, or we miss it. I think something bigger is always happening, but it is never how we narrate it in our own head... We will meet people we never imagined in places we never planned to go. But it starts with a choice and then follows with a step." I think that quote is a beautiful illustration of what it means to be faithful where you are, to say daily yes's to God's work in your life and heart, and to daily step out and go where He calls. And that leads me to the next goal...

3. Occupy new space.

This is a new goal (another phrase I borrowed from Hannah's book Come Matter Here). It may seem like it's a contradiction to goal #2, but it's not...it's a beautiful extension of that idea. In her chapter by the same name, Hannah writes: We plan for growth. We plan (and hope) for acceptance. We plan for abundance... But we don't sit down and plan to rebuild." After the brokenness 2017 left behind, 2018 has turned into a year of rebuilding for me, a year of believing and trusting that 2017 was a turning point and an invitation to occupy new space in 2018. Adding this to my list of goals means that I will continue to engage with and embrace my story — even the scars and broken parts. It means I will continue to step out in faith and go where He calls, trusting that this rebuilding process is something beautiful and complex and entirely worthwhile. Occupying new space also means continuing to let go of my own expectations (and the lies I've believed) in favor for His truth, His ways, His plan.

4. Continue to equip myself with strength [spiritual, mental, and physical fitness for my God-given tasks]. (Proverbs 31:17)

The heart of this goal is the same, but I've just reworded it a bit, using the amplified translation of Proverbs 31:17. I'm continuing to focus on loving and serving God with all my strength, and this has been one of the most tangible ways I've seen God working and moving this year. I'm excited to continue to prioritize health and wellness as a part of this goal.

And so that's where I've landed! :)

I think this might be the first time I've rewritten and updated my Powersheets goals, but it felt good to take a look at everything and make adjustments. I truly feel like these goals are invitations God has been extending to me, and I'm hopeful to see how the rest of the year unfolds, as I continue to lean in and trust Him fully.

Also, rather than doing monthly goals this summer, I'll be back soon to share a simple list of summer #powersheets goals that I've put together based on these updates, as well as Jess' #SummertoThrive guide.

Until then, you can find more fun over at Instagram. :)

~K

Faith & Fitness: An Update on My Health/Wellness Journey
Credit: Simple Green Smoothies

Credit: Simple Green Smoothies

Hi, friends!

It's been quite a while since I posted a health and wellness update, and since one of my goals this year is focused on growing stronger, I thought it was a great time to share a few thoughts and resources that have been an encouragement to me.

My current approach to health/wellness has been an on-going journey these past few years. I'm a HUGE proponent of freedom and balance in the area of health and wellness, rather than operating from a mindset of deprivation, and so I love approaching health and fitness as an act of worship to the Lord. For me, it's become about making healthy choices in an effort to glorify Him and be a good steward of this life and body He's blessed me with. In our culture, that's not an easy focus to keep, though. I find myself needing to return to this WHY again and again. Otherwise, I can easily become very self-focused and begin to strive in this area.

She equips herself with strength [spiritual, mental, and physical fitness for her God-given task] And makes her arms strong." Proverbs 31:17 AMP

One of the most surprising discoveries I've made recently has been how much I love strength training! It may sound completely obvious and cheesy, but one of the things I'm loving most about strength training is the way it can be an illustration for life and how God uses discomfort to strengthen and refine us. Lifting always leads to some discomfort, but I know that each time I experience that discomfort, it's going to lead to more strength and resilience. Remembering that helps me to push through and continue to challenge myself (in both fitness and life) not to shy away from the things that may at first bring discomfort.

I'm including some of my progress so far this year below (some of it will sound familiar from my monthly goals posts), as well as some of my favorite resources. I hope it's of encouragement to you! And if you have favorite resources, I'd love to hear about them! :)

P.S. How adorable are these blush sneakers? I can't get enough blush everything! :)

Some of my current action steps:

  • Strength train twice a week (I work with a local trainer and love it!)

  • Explore other strength/cardio routines to supplement my two days each week with my trainer (kettle bell, yoga, barre, spinning); I'm thinking about doing a few months of Pure Barre, for example, and then a few months at a local spinning studio after that; I'm trying to have fun with it and avoid boredom! :) P.S.you decide you want to try kettle bell, I recommend watching a few videos online about proper form...it's really easy to injure your back/neck if you're not doing the swings properly. My favorite kettle bell exercises so far are the goblet squat, deadlift squat, Russian swing, and "around the world." This video is a great video to start with.

  • Add extra protein to my diet to support my strength training efforts (still on the fence with protein powders, but if you use a plant-based protein or collagen powder that you love, I'd love to hear about it!)

  • Prepare green smoothies for the week as part of my weekend meal prep (and freeze them)

  • Eat more veggies and fruits (and fewer carbs and grains); green smoothies are helping me achieve this

  • Fast sugar for 10 days (and then limit daily sugar)

  • Drink lots of water! My goal is 50-60 oz each day (but don't worry, I haven't given up my love of lattes - hello, balance!) :)

Recipes I'm excited to try this month:

And a few favorite resources:

P.S. If you're wanting to explore the world of green smoothies, check out this great resource from Simple Green Smoothies. I love a pretty pin-able graphic! :)

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February 2018 Goals

Hello, friends! I'm excited to be posting my very first monthly goals post of 2018, working from my yearly goals that I blogged a few weeks ago. February is going to be a pretty busy month, so I tried to keep most of my goals fairly simple. You'll notice that most are focused on my quiet time with the Lord and my health/fitness goals.

Monthly Goals

  • Fast social media for Lent. (Both nervous and excited for this one!)
  • Finish reading Idols of the Heart and Faith Forward Future. I’ve been exceptionally bad about starting lots of books and not finishing them lately, so I’d like to commit to finishing these two books in February
  • Read and study the book of Exodus (I just finished Genesis)
  • Fast sugar (and maybe coffee — eek) for 10 days (I think I’ll do this to correspond with the beginning of Lent, but not entirely sure yet…)
  • Pick one area at home to clean out and organize (a closet, a cupboard, etc.)
  • Attend IF Gathering with an open heart that's eager to hear and respond to God

Weekly Goals

  • Commit to at least one TV-free day (Thanking my friend Emily E for this idea!)
  • Continue strength training twice a week (going on six months of doing this consistently!)
  • Add one other workout into each week (barre, yoga, pilates, etc.)
  • Spend one evening each week working on my Expectant Faith devotional
  • Sunday meal prep (prep at least one vegetable and one protein), so I have some healthy options as I begin each new week

Daily Goals

  • Word Before World (read Exodus and the Psalms; spend time in prayer; continue my daily focus on God’s promises/attributes through the current YouVersion studies I'm going through)
  • Listen to a sermon or worship music each morning as I get ready for my day
  • Drink 50 oz of water
  • Three servings of veggies and two servings of fruit (consider getting portion control containers to help with serving sizes and weekly meal prep/planning)

Have you set any goals for February? If so, I'd love to hear about them in the comments and cheer you on! :)

Cultivating What Matters 2018 - Getting Inspired

I started my morning with coffee (of course!) and working through my Cultivate What Matters 2018 Powersheets. I've been going through last year's pages, as well as everything I've written so far, gathering inspiration and looking for common threads. I've also been building a Pinterest board and collecting images that inspire me and remind me of what's important.

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In this post, I'm going to share what fires me up and inspires me, what I'm saying yes and no to in 2018, the word I've selected for the year ahead, and my 2018 vision statement :)

It was fun to see how much my inspiration list changed and evolved from last year. 2017 was a huge year of pruning and refinement for me, and I can absolutely see that reflected when comparing last year's powersheets to this year's.

WHAT INSPIRES ME + FIRES ME UP

  • Reading good books and learning new things
  • Worship music that fuels my faith (especially Elevation Worship!)
  • Meaningful conversations
  • Making memories and creating traditions with friends and family
  • Encouraging others
  • Studying and teaching God's Word
  • Lattes and cute coffee shops (coffee + creativity)
  • Writing + blogging
  • Journals and journaling
  • Strength training (I never would have thought this would make the list! But I am loving the process of getting stronger little by little)
  • Encouraging single women to wait on God purposefully, rather than passively
  • Remembering that God's plan is always better than ours and that He can do
    immeasurably more than we could ever ask or imagine
  • Dreaming and praying BIG

WHAT I’M SAYING NO TO IN 2018:

  • Building my Kingdom over God’s Kingdom
  • Fear
  • Comparison
  • Control
  • Clutter (mental and physical)
  • Negativity
  • Doubting God and His goodness
  • Wasting time and money
  • Clinging to the past; looking backward, rather than forward
  • Not trusting + hoping in God’s promises
  • Choosing worldly comforts/fulfillment over Jesus
  • Too much scrolling/screen time
  • Overwhelm
  • Anxiety

WHAT I’M SAYING YES TO IN 2018:

  • God’s plan in God’s time
  • Trusting God with my desire for marriage (and waiting well); it is an honor to wait and pray for my future husband, and as I continue to wait and pray, I want to remember this
  • Knowing God more and trusting Him more
  • Loving and serving God with all my heart, soul, mind, and strength (a life and heart devoted to Him in all things)
  • Being humble + willing and pouring out all I have to know, love, and serve Him in every season and circumstance
  • Word before World
  • Prioritizing people + relationships (family, friends, co-workers, dating intentionally); building strong/meaningful relationships
  • Growing stronger (continuing to work with my personal trainer)
  • Eating clean-ish ;) (and doing the Whole30 again at the beginning of the year)
  • Building God’s Kingdom
  • Studying and teaching the Word
  • Worshiping BIG
  • NEW things and possibilities (new experiences, new adventures, learning new things)
  • Praise + adoration (especially in prayer)
  • Bold prayers + expectant faith
  • HOPE
  • Sharing my story for God’s glory

MY WORD FOR 2018

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You may have seen the post on Instagram, but I've selected the word DEVOTED for 2018. I am choosing to live this year with a heart devoted to Him.  A heart devoted to the study and teaching of His word. To knowing Him more and building His Kingdom over my own. To trusting, seeking, and putting Him first, regardless of if He brings new circumstances or opportunities my way. This life I’m living is His, and I want to be devoted to Him in all things. It also means I’m devoted to keep pursuing the dreams and callings He places on my heart and my life (like marriage, family, and teaching and writing for Him). And it means saying YES to wherever He leads.
My heart is to deepen my trust in Him this next year and live with a confident and Expectant Faith.

And finally (thanks for sticking with me!), here's my vision statement for the year ahead. I've been writing yearly vision statements for the past few years, and they really help me write goals that focus on and cultivate what matters most. It's a way for me to take all of the steps I've done so far and summarize them.

MY VISION STATEMENT FOR 2018

In 2018, I will focus on knowing, loving, and serving God with all of my heart, soul, mind, and strength (Matthew 22:37). I will seek to know and trust Him more (completely, entirely, without reservation or exception), and I will be open to His will and His way in all things. I will wait and pray for His plan, in His time, trusting Him with all of my most precious dreams and desires (especially marriage). 2018 will be a year where I prioritize Jesus (Word before World, His way and His Kingdom over mine). I will study and teach His Word, using my creativity and curiosity to build the Kingdom, and I will continue to be brave in sharing my story all for His glory. I will prioritize people and relationships, from family and friends to dating intentionally. I will pray BIG and with expectant faith, and I will never give up hope, knowing that He is a God who can flip the script and change the story at any time.

I'll be back soon to share the 2018 goals I write.

Are you doing goals for the year ahead? If so, I'd love to hear about your process and progress. I want to cheer you on! :)

     

    5 Things God's Been Doing in My Life & Heart

    I recently read Jess Connolly’s birthday post Five Things God Did and Five Things I'm Asking For and was inspired to create one of my own.

     

    I ushered in year number thirty-three a few weekends ago, and it was a weekend packed full of people and things I love.

    It also inspired me to reflect on my thirty-second year and take a bit of an inventory of how God was moving in my life and heart.

    I think in a lot of ways I lived out my word for 2016: OPEN. Thirty-two seemed in many ways to be a season that pushed me to be more open to where God had me and where He was calling me, a year that asked me to let go of my own expectations and plans, in favor of His.

    So on to the list (because I really love lists...)

    5 Things God Did in My Life & Heart This Year

    1. I moved— A LOT (both home and work and church will be next). And in all the shifting and the moving and the pieces slowly beginning to settle again, I realized how much my life needed that freshness, that uprooting. And while I think I'm still in the replanting part of the process, it's been hard and good and inspiring. It's shown me God's plan is often so much bigger than we can realize and comprehend. And that sometimes, we get a little too settled in our circumstances, but in His grace, He calls us to keep growing and going new places with Him.
    2. God continued to show me the importance of cultivating community. I could not be more grateful for the amazing people in my life who walk alongside me, laugh with me, cry with me, encourage me, strengthen me, and seek the Lord with me. This past year that community has only grown and deepened, and I am so humbly thankful for the gift of those relationships in my life. My sister and I have also grown so much closer in the past year, because we made it a point to understand one another better and really work on some of the areas that were stumbling blocks in our relationship. I am so thankful for the hard work we've been doing and all the sweet fruits we have seen as a result. I learn more and more that relationships don't just happen. They are faithfully built, tended, and grown with love over time.
    3. I fell more in love with my city and state. I did quite a bit of exploring and adventuring this past year and loved every moment of it. From farmers markets to local boutiques to art events to celebrating the Cavs' championship win, I found myself uncovering more and more things to love about calling Ohio home.
    4. I started dating an amazing guy (!). This was such an unexpected blessing of the past year that it still surprises me at times. If you've hung around here for any length of time, you've likely read one of my posts on singleness. It's been quite a journey of surrender and trust for me. But this new season of dating is so special and sweet, and while it's still new and uncertain, I know God is right in the midst of it, leading the way. (And P.S. I promise to post more about this story soon. It's a fun one!) :)
    5. I shared (and surrendered) more of my story. One of the highlights of my year was teaching an Influence Network class called Trusting God With Your Story. That was such a stretching experience for me, but true to form, God didn't leave it there. Many months later, I read a book that loosened my grip on my story even more, shaking up some of the dreams and expectations I had been carrying around and waking me up to the freedom of true surrender.

    Thirty-two was good. It was stretching, and it was refreshing. It surprised me, too, and I'm thankful for those surprises, because they've pointed me back to the truth that God writes really really good stories that are never predictable. And that's kind of exciting, isn't it?

    And Here are 5 Things I'm Praying For in The Coming Year

    1. I'm asking God to show me how to be a better steward of the good gifts He's given me — including my love and desire to create. This little blog of mine has become more and more neglected, and while I love regular Instagram posts, they just aren't the same as really sitting down and intentionally creating and crafting something. So, I'm asking for clarity and guidance and space to create more for Him, in whatever way would glorify Him most.
    2. I'm praying to date intentionally, trusting God with this new relationship I've been blessed with. Being a good steward applies here, too, and honestly, I think that phrase/prayer is going to be a larger focus overall for me when it comes to this next year. But when it comes to dating, I want to really enjoy this season without too much worry or wonder for what's ahead. I want God to lead everything and have His way, because I know that whatever His way and His will may be, it is the very best possible outcome.
    3. I'm praying to continue to cultivate community. I've seen so many blessings in this area in the previous year that I want to keep going deeper. I want to tend to relationships well and be intentional when it comes to investing in those God has placed in my life.
    4. I want to really KNOW God more by spending more time with Him in His Word and more time with Him in prayer. I recently shared on Instagram that I want to focus on pausing and pressing in, seeking margin and space just for Him. I love talking to Him throughout the day, but I also want to have those spaces of quiet set aside just for Him. Time just for reading, for praying, for listening. 
    5. I'm going to end with repeating that I'm praying to be a better steward of God's good gifts in all areas, because as I mentioned, that really sums up where my heart is as I look ahead to this next year. That prayer includes focusing on my health and wellness, surrendering more and more each day, and really continuing to live fully for Him in all areas.

    And if I may quote Jess one more time...

    "Thanks God for all you did and all you're doing...have your way in year 33."