Are you exhausted, burnt out & unhappy? 

You are overwhelmed at work. You have a ton of projects piling up at home, and your calendar is packed with overdue tasks. To make room for all of this stuff, you skip lunch, stop going to the gym, and forget about your social life entirely. When we’re stressed, self-care is usually the first thing to go. And that only makes things worse.
Self-care is crucial for our physical, emotional, and mental well-being. It would be best if you didn’t neglect self-care; it is not selfish, nor does it take much time or money.
It is easy to take the “hard work pays off” adage too far, to the point that it becomes counterproductive. Your abilities are worn down. Your skills aren’t as sharp. You lose focus. You might think you’re working hard, and maybe you are in some ways, but you’re not working efficiently.

We’ve all been there: you push yourself to the point that you can’t take anymore, so you give up. Self-care helps you avoid getting to that point.

Know your worth: Self-care is vital to maintain a healthy relationship with yourself as it produces positive feelings and boosts your confidence and self-esteem. Also, self-care is necessary to remind yourself and others that you and your needs are essential too. Set a plan out each week, Sunday, for instance, block out time to take care of you. This does include doing all the things necessary to eat healthy, exercise, and clear your mind.

A healthy work-life balance: There is a significant difference between being engaged at work and being addicted to it. Being a workaholic isn’t funny or something you want to be remembered as. Overwork and the accompanying stress and exhaustion can make you less productive, disorganized, and emotionally depleted. It can also lead to all sorts of health problems, from anxiety and depression to insomnia and heart diseases.

Stress management: While a little dose of stress is a healthy way to give us a nudge that we need to meet the deadlines or finish that overdue task, constant stress and anxiety can harm your mental and physical health. Smart self-care habits like eating healthy, connecting with a loved one or, practicing meditation cuts down the toxic effects of stress by improving your mood and boosting your energy and confidence levels. Chronic stress leads to weight gain and even the most perfect diet, and all other needs met the hormones will prevent you from losing body fat around your midsection.

Start living, stop existing: Life is a precious gift. So why waste it when we have the choice to have a more meaningful existence? Create memories build relationships, enjoy life to the fullest. Yes, you have a lot of responsibilities— being a mom/dad, wife/husband, fix the dryer, mow the lawn, paying bills. But it’s important to remember that taking care of yourself is also your responsibility. Little things like sipping tea while looking at the raindrops racing down the window glass, enjoying a bubble bath, or reading a book are essential for your daily happiness. While things, like taking up a new hobby or learning a new language, can make your life more purposeful by giving you a new reason to get up in the morning. Get out there and get some dirt under your nails or paint in your hair!

How is Stress Affecting You?

The stress response in the human body works excellent if you’re running away from a hungry tiger, but prolonged stress is bad for you because it weakens the body and the brain.
This is why:
Your adrenal glands pump adrenaline, which raises your heart rate, your blood pressure, and increases the amount of sugar in your blood. Your adrenal cortex sends out cortisol, part of the stress response(also will increase your waistline). This helps you run fast when you’re escaping the tiger, but when it becomes habitual, and there aren’t any tigers to run away from, so it is destructive.
Stress kills brain cells; a calm environment permits their growth. It is not true that brain cells stop growing when you’re an adult; they grow more slowly. Stress is associated with depression and anxiety. Your immune system doesn’t work as well as it should either.

Want help achieving true happiness? Feel alone? Book a Call let's create a plan

A list of ideas to get you started! 

  • Adult coloring book 
  • Antique Shopping
  • Aromatherapy
  • Bake something and give it to someone 
  • Barre Class
  • Being Mindful
  • Blow bubbles
  • Breathe deeply
  • Build something with wood
  • Buy a new essential oil
  • Buy some fresh cut flowers
  • Call a family member and catch up
  • Call an old friend
  • Call someone and tell them you forgive them
  • Call someone who makes you feel good
  • Call someone you care about and say “I love you”
  • Checkers
  • Chess
  • Climb a tree
  • Clean, declutter, organize 
  • Color
  • Cook something for someone and share
  • Create a bucket list
  • Create a mission statement
  • Create a morning or evening routine
  • Create music
  • Create your favorite childhood meal
  • Create a scrapbook
  • Create origami
  • Create a vision board 
  • Create a collage 
  • Crocheted something
  • Cross stitch
  • Dance
  • Daydream
  • Declutter a spot in your home or office
  • Declutter something
  • Discover treasures in nature (example geocache)
  • Do a random act of kindness
  • Draw (you don’t have to be good)
  • Dress up differently and stand out today
  • Dress up your pet and take photos and post on social media
  • Drink tea (or your favorite warm drink)
  • Eat something healthy
  • Estate Sale Shopping
  • Exercise
  • Garden or plant something
  • Garage Sale Shopping
  • Get a manicure
  • Get a massage
  • Get a new magazine
  • Get a stress ball or other fidget gadget 
  • Girl’s Night Out
  • Go for a bike ride
  • Go for a long drive
  • Go for a hike
  • Go for a long scenic drive
  • Go for a walk
  • Go for a walk and pick flowers
  • Go out on a date
  • Go out with friends
  • Go outside
  • Go see a play
  • Go swimming
  • Go swimming in a pool or water park
  • Go to a local park and swing (or go down the slide)
  • Go to a local salad bar and eat like a Queen or King
  • Go to a museum
  • Go to a new Book store
  • Go to bed early
  • Go to church
  • Go to the Library
  • Go to the park
  • Go window shopping
  • Go outdoors and take photos 
  • Have a picnic
  • Have dinner with your friends
  • Home Facial
  • Intentionally block out time in the next week for yourself
  • Introduce yourself to a stranger
  • Jewelry making
  • Jigsaw puzzle  
  • Journal
  • Jump rope or jump on a trampoline 
  • Laugh
  • Lay outside and look at the stars
  • Learn online how to photoshop
  • Learn how to weave, knit or crochet 
  • Learn something new
  • Light a candle
  • Listen to an audiobook
  • Listen to music
  • Look at old photos
  • Look at the clouds
  • Look at the stars
  • Make a dish you’ve never made before
  • Make music
  • Make some playdough or slime and play! 
  • Make some infused water with your favorite berries
  • Makeup party (with self or girlfriends)
  • Martial Arts
  • Meditate
  • Meet a friend for coffee
  • Message 5 people you haven’t heard from in a year or more
  • Paint Something
  • Paint your nails
  • Pay it forward
  • Plan out an extravagant vacation
  • Plant something
  • Play a board game
  • Play a card game
  • Pottery Class
  • Pray
  • Read a book
  • Read a magazine
  • Ride a bike, skateboard or scooter 
  • Rock polishing
  • Schedule a new spa treatment you have always wanted to try
  • Set a new boundary, say no to something
  • Sew or quilt something
  • Sing
  • Sing to your favorite song
  • Sit and listen to the sounds of nature
  • Sit outside
  • Skiing
  • Sleep in
  • Snow Shoeing 
  • Snuggle with someone
  • Spend the night at a friends house
  • Spin Class
  • Start a gratitude journal
  • Start an Instagram act for your pet(s)
  • Start a new hobby
  • Start a Youtube Channel
  • Stay off of social media for an hour (or more!)
  • Stop what you’re doing and simply breathe
  • Stretch for more than 5 minutes
  • Take a bubble or salt bath
  • Take a mental health day
  • Take a nap
  • Take a new fun class you’ve wanted to do forever
  • Take a shower and enjoy it
  • Take a walk
  • Take some photos of things that make you smile
  • Take up knitting
  • Take a pottery class
  • Talk about your feelings with someone who will listen
  • Try guided imagery (YouTube has great options)
  • Try mediation, YouTube or app
  • Try Pilates
  • Try yoga
  • Unfriend toxic people on your social media
  • Visit a dog park and watch the dogs play
  • Visit an animal shelter
  • Visit a salt room
  • Visit the library: check the self-improvement books
  • Volunteer
  • Volunteer somewhere
  • Watch a funny movie and laugh
  • Watch a movie
  • Watch a sunset or sunrise
  • Watch home movies
  • Watch the sunset (or sunrise)
  • Watch your favorite movie
  • Wear something that makes you feel good
  • Wrap up in a blanket
  • Write 3 reviews for your favorite businesses
  • Write a letter to an old friend and mail it!
  • Write a list of the annoying unfinished projects and schedule the out
  • Write down 100 things to be grateful for
  • Write down your negative thoughts and throw them away or burn them
  • Youtube video making
  • Zumba Class

Did I miss any? Message me HERE

Have you ever written a letter to your future self before?

Imagine writing to your future self six months or a year from now — what would you say? What kind of person will you be? What goals will you want to have achieved? Not only is it mind-boggling, but it gets you thinking about your goals, doesn’t it? As you write your letter, you will start to think about the actions you should take to realize them.

Subsequently, when you open your letter six months or a year down the road, you get to assess the things that match (or don’t match) up vs. your expectations, and reflect on why that’s the case. Often, our goals are subject to a lot of changes due to unanticipated circumstances and changing priorities. Reading your letter lets you see how your life trajectory has changed since writing it. It also makes you pause and think about how you are doing, and whether you are where you want to be in life.

Also, when you write your letter, your consciousness and thoughts are stored in your words. When you read it, it’s like you are being contacted by the old you. It provides you a different perspective and lets you see how much you have changed since then. 

How to Write Your Letter

While you can write to your future self from any period, I recommend writing to future self in six months or a year; this is your choice. Six months is a chunk of time, but not so far that it’s difficult to see or feel. A year is a much larger period and might be somewhat fun to see how much change can happen in that space. Maybe you want to do both, feel free to do so just be clear when mailing it to me what your desire is for me to do(when to mail).

Imagine writing to your future self precisely six months from now.

What do you want to say to him/her?
What are the goals and dreams you want to be realized by then?
What is your desired status for other areas of your life?
Money/Wealth? Family? Friends? Love? Health? Spirituality? Recreation? Contribution? Self-Image?


For your letter format, you can either write a physical letter or type it; I honestly believe writing it will have a more significant therapeutic effect.

  What to write? Where to start??

First, sit in a quiet space, a place you won’t get any distractions and close your eyes. Think about how you will look and feel 6 months or a year from now. Think about the things you will do during the time frame that will impact how you look and feel. How consistent will you be? Will you work daily to improve on your self care, your routine, eat consistently, drink your gallon of water? Will you get your family more involved? Think about the holidays, events and things that will happen and how they will fit into your lifestyle but not derail you. Think about how far you’ve come so far, challenges, difficult times in life, and your journey. Visualize where you will be, physically, mentally, emotionally, and financially.

 Start by describing how you feel currently, with as many descriptive words as you can. How you truly feel. This can include details about things that you don’t discuss with anyone. It may contain details about your pant/dress size, your current weight.
Write about how people treat you currently in your life. Who’s supportive? Who’s helping you? Is there anyone that is doing it with you?

Write out any struggles you’re having or challenges.
Be sure to tell yourself of all non-scale victories you’ve had so far. Things like being able to drink a gallon of water daily without much thought. Or that you’ve carved out time every week to work out and enjoy certain types of movement. Or how you’ve met certain people that inspire you.

 Some sentence stems to help

When I started my weight loss journey, my goal was to lose____ pounds, so far, I have lost ___, and my goal is ____ as of today’s date.
My goal for the next ________ is.
Things I know I need to learn to do/change/give/improve up are______.
I am working on ______ improving.
Things I am struggling with now are _______.
Self-care looks like this for me ______.
My sleep is very important and I am _________.
Food is fuel for my body, and I have discovered these foods give me energy_______.
I love to workout/walk _____ times a week.
I am motivated to change for _________.
I care about my health and quality of life because________________.
I want to achieve my goals because _______________.
Things I believe might shift and change in my life when I achieve my goal are _____________.
I want to love my body and look good naked because____________.
I want to inspire others because________________.
On a scale from 1-10(1 being low), I am currently a ____ in my overall happiness in life.
I will become more successful by ________.
I will replace ______ bad habit with _______.
I have cleansed my life of ______.
I will no longer crave________.
I picture myself as__________.
I have helped people through_____________.
I have made an impact on _______________.
My health has improved __________ways. (blood pressure, cholesterol, blood sugar levels)
I am at peace with_______.
My family is proud of me because_______.
I have inspired my family through __________.
My emotional/spiritual strength __________.
I am in currently in tune with my body___________.
I want to win/compete/perform ____________.
My current personal record for ________is __________.
I have done __________ for myself.
I make time for my self care ______________.
____ inspires me to be the greatest version of myself.
I am currently able to do ____________but I want to ___________.
The reason I want to lose weight/change is _______________.
My confidence right now and I want ____________.
I feel limited by ______ and want _____________.

Don’t forget to time, Date, and put down the exact location you are writing the letter.

Maybe add a P.S.

P.S. If you are struggling to achieve a goal, make sure you take the time to see how far you’ve come. It helps put your efforts into perspective.

 Ok, so now what?

Mail me your letter to Po Box 24 Nine Mile Falls, WA 99026. Note when you want me to mail it, and I will then send it to you in the time frame you wish. (please keep your mailing address up to date with me!)

This might stir up some emotions; in fact, it should let it happen and don’t fight it. You certainly can include anything you want in the letter, pressed flower, photos, maybe your measurements. Whatever you’d like.


Me Time




Quality sleep is one of the essential factors in pursuing and achieving a fat loss goal, but it is commonly overlooked. Just one night of poor sleep has been shown to cause an increase in the appetite-stimulating hormone ghrelin, elevated cortisol levels, and decreased glucose tolerance, ultimately leading to very poor metabolism.

Taking a nighttime supplement like Core-21 will support deep, restful sleep and lower stress levels. It has been shown that this naturally balances cortisol levels, leading to your body fully recovering to its full potential. Unwinding and getting a relaxing night of sleep will promote optimal metabolism throughout the night and the rest of the day.

Core-21 also attacks another important nighttime fat loss issue by aiding the body in digestion and nutrient assimilation while you are asleep. The blend of vital digestive enzymes keeps your body working as efficiently as possible to allow for even better recovery and an overall positive impact throughout the day.

The facts

Stress can have a direct impact on how much you weigh.  

Chronic stress may lead to an increase in appetite—and an increase in cravings for unhealthy food. Slowly, over several months or even a year, the weight gain will accumulate.

Weight changes may also result from hormonal changes triggered by stress. The body’s response to stress has been linked to changes in metabolism, insulin, and fat storage.

High-stress levels may also lead to changes in your behaviors that contribute to weight gain. 

Some common changes:

Consuming High-Fat, High-Sugar Foods: Individuals undergoing chronic stress tend to crave more fatty, salty, and sugary foods. These will end up being sweets, processed food, and other things that aren’t good for us. These foods are typically less healthy and hard to stop eating once started. 

Eating Emotionally: Increased levels of cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you usually would. You might find that snacking or reaching for a second helping provides you with some temporary relief from your stress. Eating directly from the carton or bag, we all have been there. 

Eating More Fast Food: When you’re stressed out, you’re more likely to forgo healthy dinners at home in favor of fast food. Fast food and even healthier restaurant will be higher in sugar and fat, and often the portions are enough for three servings.

Too Busy to Exercise: With all the demands on your schedule, exercise may be one of the last things on your to-do list. A long commute, hours spent sitting behind a desk, and time spent staring at the TV might leave little opportunity for physical activity. Remember, once you start, it gets easier! 

Dehydration: You might forget to drink water when you’re busy dealing with lifes challenges. It’s easy to confuse thirst for hunger, and you might eat more when you’re not drinking enough. Drink 16-20 oz water when you wake up, and every 3 hours, repeat! 

Skipping Meals: When you are juggling a dozen things at once, eating a healthy meal often drops down in priorities. You might find yourself skipping breakfast because you’re running late or not eating lunch because you forgot to pack it. Sunday’s plan out your meals and plan!

Trying Fad Diets: Weight gain leads some people to intentionally eat less food than they need, or try dangerous fad diets that lead to scary obsessions with the scale. Diets that aren’t balanced with fruits and vegetables, protein, and healthy carbohydrates can often be bad for your health in the long run.

Insomnia: Many people report trouble sleeping when they’re stressed. And research has linked sleep deprivation to a slower metabolism. Feeling overtired can also reduce willpower and contribute to unhealthy eating habits. Hormones are thrown off, further making it difficult to lose body fat. 

Self-care means setting & sticking to boundaries 

It often seems more comfortable to go along with what someone else wants instead of saying no. Why? Because we think the other person will get upset. People-pleasing!
People, even those who genuinely love us, can make us uncomfortable, we tend to do what they ask and give in. We feel bad at the thought to tell someone we love that we cannot do what they want us to do and then have them look deep into our souls and hear them reply, “Why not?”
Listen to your body; if your stomach turns at the sight of someone you’re often bending over backward for, well, that’s an indication. Don’t give in to that natural knee-jerk inclination to say yes. Instead, mull over the ask by saying you’ll think about it or can have a response in 24 hours. It’s easier to decline the next day politely.

night time ritual

The better you sleep at night, the better chance you have succeeded during the day.

What you do BEFORE bed has a significant impact on what your subconscious focuses on while you sleep, and on your mental state when you wake up the next morning.

Turning your mind off is a challenge when you’re stressed or anxious. A consistent nightly routine will help you relax and fall asleep more quickly.
What do you do the hour before bedtime?

A healthy routine one hour before bed is the best medicine for a deep night of sleep and ensures an excellent start to your next day.

Try doing these things before bed to help you prep for success the next day.
Write down three things that went well that day, and three things that didn’t.

Make tomorrow’s to-do list.
Set out what you need for tomorrow. (gym bag, clothes, and have your food and water ready)
Take a hot shower or soak in the bath(try Epsom salts).
Stretch, most of us don’t do this near enough.
Meditate, try it, you’d be amazing the power you gain being able to control your thoughts.
Visualization, very successful athletes, and professionals use this daily.
Plan for 8 hours sleep, block it off literally on your schedule.

morning ritual

It’s important to ease into your day, and do it on your terms. Before you let external factors such as screaming children, urgent emails, and smartphone notifications send you into a state of anxiety, start the day by focusing on the things you can control.

A consistent morning ritual will put you in a proactive versus reactive state from the start.
The first step is to get the 8 hours of sleep your body needs. If you NOT and hitting the snooze button several times, you are preparing your self for a day of agony.

How you wake up each day and your morning routine (or lack thereof) dramatically affects your levels of success in every single area of your life.
We need our beauty rest to be focused, productive, which inevitably will create a successful life.

By simply changing the way you wake up in the morning, you can transform any area of your life, faster than you ever thought possible.

Your routine shouldn’t be set in stone. Be open to adjusting and adapting your plan along the way as life has it’s a way of throwing curveballs.Your ritual will give you energy and a feeling of empowerment.

Here’s an example:
Wake up at 6 a.m.
Hydrate by drinking 16-20 oz of water.
The rest of morning listen to a podcast or something motivational.
Have a healthy balanced meal
Exercise with a 20-minute jog or a quick workout at home.
Take notes (do a brain dump) and plan the day.
Take a cold shower, dress and finish getting ready.
(go to work) Tackle the most important task of the day (for the highest leverage).

plan out your workouts each week

Planning your workouts can sound complicated. However, a well-crafted weekly training schedule can make all the difference in reaching your fitness goal.

I hear daily, “I wish there was more time in the day.” Really?? You should be sleeping for 8 hours, working 8 hours and playing for 8 hours… that’s plenty of time to get everything done and balance out your life. What are you wasting your time on?

Variety is essential when forming the perfect weekly training schedule. Your schedule should include 2-3 strength training workouts and 2-3 cardiovascular workouts each week. Restful, stretching exercises should occur in between these intense workouts.

Weekly should consist of 150 moderate minutes of exercise for all individuals; more, if you’re an athlete, are looking to lose body fat.
Time blocking is the practice of scheduling out everything in your entire day, sleep, work, food/meals, self-care, work, exercise, and personal time to better manage time and discover where precious hours are either being wasted or underutilized.

Learn how to ask for help 

Why Are We so Afraid of Asking for Help?

What stops us from seeking the help that we need? Is it that we fear to request assistance as we don’t want to seem weak, needy, or incompetent in front of strangers, our peers, or is, is ego or pride?

Not to mention, your reputation is at stake. If word got out that you had to seek the help of some form, you’d feel embarrassed or perhaps insecure. You might feel less confident about your abilities and worry about what others think of you.

Unfortunately, we all have a natural tendency to judge ourselves harshly.

Everyone needs help.
Researchers and leaders all agree that helping others gives us a higher purpose and makes us feel good about ourselves. People want to help, so ask!
Keep it positive!! Going on and on about the problem before asking won’t set the tone appropriately.

Take the guesswork out of it for the other person; when you lay it all out, you set them up for success, and you’ll get what you need from them.

Remember, be appreciative and offer not only a thank you but how much it meant to you to get help, this can be even the smallest task!


Any exercise will help relieve stress by keeping the body healthy and releasing endorphins, natural hormones that make you feel better. Yoga also reduces stress through stretching and deep breath.

When you are stressed, tension is stored in the body, making you feel tight and often causing pain.
Sign up for a class, at your gym, search on Mindbody, Facebook, or ask your friends where and when they go and try it out!

Remember to be open and try different modalities. There are so many kinds of yoga; some are fast-moving, some are slow, some have long holds, others are in cold environments, some are in hot rooms. One to two yoga classes does the body good each week.

Remember to block time out each week for classes or do it at home!! Get a yoga mat, and other tools in my Amazon list and download a yoga app such as Glo (highly rated) and create space and time at home to get zen!


Our breathing habits not only reflect our state of being, but affect how we breathe influences our entire being: our mental-emotional states, the nervous system, sleep, mood, digestion, heart, hormonal balance, muscular tension, and all the functions of body and mind.

Holding our breath is a bad habit that causes strain and stress; good habits keep us strong and healthy and create a sense of well-being.

The benefits of learning how to breathe correctly are more energy, better health, decreased anxiety, less fear, better relationships, and just a happier life in general.
Try this:

Fully empty your lungs of air
Breathe in quietly through the nose for 4 seconds
Draw in as much fresh air as your lungs can hold

Hold for a count of 7 seconds
Exhale slowly for the count of 8 seconds

Repeat the cycle up to 4 times
Feels great right? Use this when you’re feeling stressed, or overwhelmed, take an adult time out, just a few minutes.

Take note when you’re feeling anxious or stressed out if you’re breathing!

“Oh gosh where do I begin, short version :), I was desperate and needed to lose weight for health issues and then me I wasn’t happy with what I saw, Katherine came along and saved the day, I knew what I needed to do but didn’t know how to get it all together and make it work for me, what used to work didn’t work anymore, now what? I have never been an on time person or a planning person, I would have to say planning is a big part of success, and knowing when to eat, I was skipping meals not eating and busy, I am happy with the results I have gotten in my 90 days, I will continue to do what I have learned and do better I have a long ways to go to where I want to be, I could not have done this without Katherine and her guidance and knowledge, she makes me feel like I can accomplish what I set out to do, like no dream is ever to big, I would say to people if your sitting on the bench or side lines jump in and see what can be done, this group is amazing. Katherine thankyou for the help, for you being you, your support and knowledge is amazing, I’m so thankful our timing was right and for the opportunity to have done this, I have no regrets, only challenges and dreams to accomplish now”

- Marina H

“I wasn’t sure quite what it was at first, but have found the Power Up Premium group beyond helpful!

Katherine has a detailed nutrition plan and personally checks my food journals regularly, giving feedback. She encourages me to stay on track and helps me out when I get in a rut.

It’s not just nutrition though, there is info on health, sleep, proper form in certain exercises, and SO MUCH more in the group.

She has put time into helping me brainstorm to work out some areas in my life that are/were holding me back.

Not only that, but by being in the Premium group you’re part of the monthly challenge, so you get a shot at winning an awesome prize box FULL of great stuff and up to 3 more months membership free! I won last month and couldn’t believe how generous she is with the prizes.

Katherine is positive, encouraging, and creative in the solutions she offers when helping tackle our unique issues.”


- Taryn L



Power Up

Have a question?

No more waiting

Let’s Get Started!


Schedule A Call Today