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NEW: Life Coaching

I am starting a new adventure of Life Coaching. I will only be doing it on a part-time basis but If you or anyone is interested in making things happen in your life please contact me. Click the "Life Coaching" tab above for more information.

Book Review: FORTIFY: A Step Towards Recovery

"...My favorite line in this book actually happens on page 5. "Our aim is to help you reclaim and become again who you are and always have been, even if you forgot that for awhile." At ANASAZI we believe every child has a seed of greatness within them. They just need to remember. Both philosophies mean that the strength to overcome negative behaviors lies within."

INSPIRE: music.service.hope

At INSPIRE we are determined to make our dreams come true! We want you to be a part of our success. Please take a moment to check out our website:, FB page, join us at our next service project, or come to one of our upcoming Musical Firesides in the Valley to learn more about us.

"Make It Happen"

"Make It Happen" is a collection of principles, blog entries, stories, and conversations had on couches, floors, kitchen tables, and at many single-adult gatherings. It is filled with practical ways to make changes in your life, find hope, increase faith, strengthen relationships, and build the kingdom."

I Am My Sister's Keeper

"I am my sister's keeper. It is my responsibility to hold her heart and be aware of her concerns. I may not understand why she decided to wear pants to church or why she wants to go to the Priesthood session, but I can certainly learn about her cause and concerns before I demonize her."

Tuesday, May 12, 2015

The Pros & Cons of my First Whole30

I did it! I finished my first round of Whole30. I admit I cheated a bit but mostly I was very strict and followed all the rules. I don't eat/drink much dairy so that wasn't too hard for me. I also am picky about my sugar/sweets intake so that wasn't much of a struggle. The thing that surprised me was how much I wanted to eat carbs. I wanted to eat bread all day almost every day from day one. I wanted noodles, sandwiches, toast, garlic bread, rolls, etc. 

I also decided to really work out every day except for Sundays not matter what and I was able to accomplish this. It was a struggle sometimes with my schedule and with feeling really sore on week 3 but I kept my goal and I know I'm better for it!


  • I have self control
  • I lost 9 lbs. and 6 in.
  • I actually cooked for myself almost every night
  • I bought good food for my body instead of frozen/fast food
  • I worked out 6 days out of every week
    • 1st week: run 1 mile/bike 1mile add some abs work
    • 2nd Week: run 2 miles/bike 2 miles add some abs work
    • 3rd Week: run 3 miles/bike 3 miles (get really sore) add lifting (30 min) circuit
    • 4th Week: run 2 miles/bike 4 miles add abs & lifting circuit
  • I have helped to heal my gut and give my body a restart
  • I have rid myself of my Diet Coke addiction (I don't plan to drink soda again)
  • Due to my allergies I'm and kind to my body by not eating/drinking dairy 
  • I feel great about my commitment to my body
  • I have a lot more energy and stamina than I had before I started Whole 30
  • There is a lot of #whole30 support on social media (thanks Instagram supporters)
  • Because I was in the kitchen all the time at home I got to talk with my roommates a LOT more during meal times.


  • I've been having crazy dreams of sweets and bread and the fatty in me is screaming like never before  I  just want to eat them all--even things I didn't like or crave before Whole30
  • I prefer intuitive eating over rules and restrictions
  • I've never eaten so many eggs before in my life--ahhh!
  • I wasn't expecting to lose a ton of weight or inches but I would have preferred a bit more noticeable difference before/after.
  • People think I'm weird for doing whole30 so sometimes the lack of support or understanding was hard.
  • Food is never fast. The buying, prepping, cooking, eating process is a long haul.

I think I'm going to take a few weeks off and reintroduce a few foods but then I plan to do another round soon. 

Anyone want to join me?

Friday, May 1, 2015

Invisible Drowning

So many people are drowning in the kiddie pool these days. They are literally dying, killing themselves, and depressed while surrounded by so many people that care about them. They are walking around with smiles on their faces while they are crying and screaming on the inside to be loved, cared for, touched, taken care of, listened to, etc.

I believe that more often than not the way to show people they matter--that you care about them isn't about anything big or flashy. It's the simple gestures over time that let them know they are of worth.

We currently life in a society that is constantly connected yet quite often desperately disconnected.We start to base our worth on how much money we make, how many followers or "likes" we have, or even on what type of technology we choose. All of which are empty hollow things posturing to take the place of human connection. 

Money can't buy love and no amount of Twitter or Instagram followers can make you love yourself.

Sometimes it seems obvious that all we need to do is tell them what they need to do for help. To scream at them that all they have to do is stand up and they won't be drowning anymore. Don't they know that they are in a kiddie pool and that all they need to do is put their feet down? 

The problem is that most of the time we have no idea who is actually drowning.

So what can we do to help those who are invisibly drowning?

  • When you listen to someone, really listen, and don't feel the need to rescue them or solve their problems you help them to know they are capable of doing hard things.
  • When you call, text, email, message someone  out of the blue when something reminds you of them you help them  to know you care about them specifically.
  • When you spend time with someone and they  NEVER see your phone, not even for one minute, then they know you are present and engage--which means, if they need to, they can be vulnerable.
  • When you take the time to write down some words for someone on a sticky note, letter, card, etc. They know that not only are you thinking about them but you took the time to write it down for them read later--which they will need on dark days.
  • When you decide to dig in, to be honest, truthful, and actual help someone be their best, even if that means saying hard things, they know you are in it for the long run and not just their because things are easy.
  • Knowing that someone cares for you or loves you is NOT the same as them telling or showing you. Everyone needs reminders that they are loved and worthy of love.
I am sure there are many other ways to help those around you know you care , that they are loved, and that they do matter. Do what you can where you can and with whom you can to let the people in your propinquity know you see them drowning and are willing to help.

I am so grateful for the people in my life who let me know I matter, that I'm loved, that I make a difference, and that they care. I need it just as much as anyone else!

Thursday, April 23, 2015

0, To Be A Tailor

O, To Be A Tailor

George Bernard Shaw
George Bernard Shaw
One of the things I most passionate in my work as a therapist is the idea that change is possible. My clients work so hard to become a new person—to give themselves and others—a new beginning. There is no disillusionment that things will be easy. They have become a square peg that will no longer fit in the “round hole world” they left behind.
If I could give those who come into contact with them one gift it would be new eyes or the wisdom  to be more like a tailor.
I had become a new person; and those who knew the old person laughed at me. The only man who behaved sensibly was my tailor: he took my measure anew every time he saw me whilst all the rest went in with their old measurements and expected them to fit me.George Bernard Shaw (1856-1950) Man and Superman, 1903
Change is hard.  What is even harder sometimes is allowing someone else to change.
This was orginally published here at

Monday, April 20, 2015

Comparison is the Thief of Joy

The above quote, looking just like it does here, is pinned up on the cork board in my office. I don’t usually point to it or even talk about comparison with my clients in my office but I started to realize something.
After a few weeks of working one client they mentioned the quote, realizing they needed to let go of significant comparisons in their life. I was a bit surprised that they remember the quote or that they even saw it on their first visit in my office. And then it happened again, & again.
I believe our eyes and hearts seek out truth.
And so it goes that a common theme with people is that we choose to compare the worst of ourselves with the best of someone else. I hate to break it to you but you will always feel awful about yourself  if you continue to do this. The fastest way I know to degrade or deceive yourself is to compare. The world feeds off of comparison.  BREAK THE CYCLE
Dare  to be different & unique and LOVE yourself in the process.
This article was first published here at

Sunday, April 19, 2015

Whole30 Week 1

Whole30 Meal Prep

The other day I saw a Facebook post from a friend of mine and he was letting people know that he was starting his 2nd round of Whole30 and invited anyone who wanted to join him. I wasn't ready but I thought to myself..."Kylee, you really need to do something like this for yourself."  So the very next day I started my #whole30 journey.

For those interested I wanted to share a few things I learned after my first week:

 I knew I wanted to not only eat well but to exercise as well. I thought I would start out simple so every day this week (not Sunday) I went to my gym, Planet Fitness, and ran 1 mile and biked 1 mile. I also did a 12 minutes Ab exercise a few times.

I'm pretty sure that my gym is what I'm going to call a "maintenance" gym. Meaning I never see anyone who is actually trying to lose weight or get fit in my gym--just people who are already skinny and athletic trying to maintain.

The other thing I learned, or better yet, remembered, is that I can cook actual meals for myself and enjoy them. This week I cooked up salmon, seafood, all kinds of meats, potatoes, veggies, and some great smoothies. I don't usually cook for myself so this was a huge change in my daily routine. It allowed me to slow down, really think about what I'm putting into my body, and eat slowly and enjoy it.

I have always known that my LOVE for Diet Coke was terrible for my body (but I seriously just love it and I deserve some joy in my life). I knew quitting soda would cause headaches but I had no idea how bad. For about 4 days my head hurt so badly I couldn't believe it. I was chugging water like I was dying in the desert. The good news is after the 4th day I have headache free! Also, weirdly, I don't find myself craving DC but I do find myself craving bread-- a LOT.

Part of Whole30 is that you weigh yourself before you begin but them you step on the scale until you are done with your 30 days. I like this part of the program. I am one of those people that gets easily discouraged by how little weight I lose when I start eating well and exercising. It will be interesting to see how much weight I do lose and how many inches?? Mostly, I just want to feel good and have more energy.