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To LIVE IT UP, we need to have our bodies and minds in good working condition, and one of the main foundations to be able to live that vibrant, healthy, happy life we aspire is by being intentional about choosing what we put in our bodies. Why? Most chronic diseases like heart disease, diabetes, cancer, dementia, are mostly cause by what we eat. Every single bite of your food influences your genes, your hormones, immune system, your brain chemistry and even your gut flora and microbe. Which takes us to the BIG question that everyone talks about and wants to know, what should we eat then? There are so many diets out there and so many voices that it really has gotten us all confused, and with good reasons as in nutrition (One size does not fits all), but a good simple, rule it can apply to all of us is this: Just eat FOOD, simple, real, fresh, delicious, nutrient packed food, foods that come from a farmers field not a factory, food that travels the shortest distance from the field to your fork, in a nutshell the key to health is to focus on REAL food, anything that is whole, fresh and unprocessed, real food heals, real food nourishes, real food is the foundation to LIVE IT UP!!! And a friendly reminder: it’s not about perfection but about progress, the occasional no so healthy food is ok if your vast majority of nutrition is based on REAL food. Your body is a reflection of what you are, so, If you want to look healthy, you will have to be healthy. “Nothing looks as good as healthy feels”. 🙂💪 #karinadugandhealthandlifetips #healthandwellnesstips #whattoeat #healthylifestyle #healthylooksgoodonyou #healthystartsontheinside

MOVEMENT VS EXERCISE: One of the most effective ways to change your mood, release stress and gain energy is by just moving your body. Some people love to exercise but for many, exercise just doesn’t sound fun. So, I invite you to shift your way of thinking about it and just move in a way that feels fun and pleasurable to you. JUST PLAY!! So, using movement as a way of playing is about moving your body, not just for results, but because it feels good, because it’s pleasurable. And because something is fun and pleasurable, you’ll be more motivated to do it. Rather than viewing exercise as a chore that you need to complete, try thinking of fun and playful ways to. Now, here is a question you might be wondering about, is movement as beneficial to yourself as exercise? like, if I’m having fun, is it really doing anything for me? And the answer is YES!! And because it feels good, you’re more likely to do it consistently! Just moving your body helps you: ✅ Breathe deeper, oxygenating your blood and brain. ✅ Strengthen your heart muscle. ✅ Movement increases your confidence and your self-esteem. ✅ Helps you get out of your head and into your body. ✅ Movement is also the number one most natural way to boost serotonin levels in the brain. (a chemical in the brain that makes you feel good.) making it one of the most natural aids for depression. Be purposeful about your MOVEMENT and schedule some consistent, fun ways to fit it into your schedule to get a boost of happy hormones. 😅 Some of my favorites are: DANCING, BIKING, WALKING, KAYAKING, CLIMBING TREES, SWIMMING! What’s your favorite? #justmove #healthylifestyle #liveitup #karinadugandhealthandlifetips #liftforlife #comeoutandplay #motivation

What is the number one reason to invest in your health and fitness? That is, so we can LIVE IT UP!!! So, we can enjoy life’s many blessings to its full potential. So, we can have the strength and energy to walk, hike, bike, climb, feel good in your skin, dance, take the best chances to live free of disease and be independent as we age. Fact is, to be able to really LIVE IT UP, we need to have our bodies and minds in good working condition, which in a nutshell just means implementing healthier lifestyle changes like eating a balanced and nutritious diet, getting regular movement, and managing stress. The pay off is priceless as reality is: We only get two choices: Option #1: Making our Health and Wellness a priority now, or Option #2: Health and Wellness making itself a priority later. I say, Life is a gift, and it’s up to us to make the most of it, so let’s choose Option #1 and let’s live it up and enjoy a vibrant life!!! 🤩 NOT SURE HOW TO GET STARTED? Here are 3 simple ways to kick off your health and fitness journey: 1) Determine your big WHY. “When the “WHY” is powerful, the “HOW” is easy”. 2) Take a decision and just make the first move, and then, the next, little easy steps that challenge you but are doable, slow, consistent, follow through wins the race every time. And remember is about progress, no perfection. 😉 3) Get a coach to help guide you with the right system and provide accountability and support, and get ready for the best ride of your life, working on evolving into creating a better, happier, healthier, stronger version of you is the way to squeeze every bit of fun and goodness out of existence and the best legacy you can leave to the world. YOU CAN DO IT! And I PROMISE IT WILL BE WORTHWHILE!! 💪 #Karinadugandhealthandlifetips #fridaymotivation #liveitup #motivation #lifeisagift #liftforlife #enjoytheride

Many people that want to start their weight loss journey feel overwhelmed by the thought of embarking on it as they believe it to be a “Long, painful, almost impossible ride”. They have many beliefs about how much they will have to suffer to get there, or just don’t see feeling and looking fit and strong as a possibility for themselves. If this sounds like you and you have been neglecting your health, have negative feelings and thoughts about your body, have lost enthusiasm and hope, and feel lost on how to get started, I’m here to tell you, in my over 25 years of coaching others on their quest to a healthier, fitter, stronger, life I had witness and continue to see incredible transformations all the time from people that felt just like you but decided to move forward despite the skepticism. Here are three starting pointers: 1) Determine your big WHY. “When the “WHY” is powerful, the “HOW” is easy”. 2) Take a decision, make a plan of action, and just get started with little easy steps that challenge you but feel doable. Slow and consistent follow through wins the race every time. 3) Set up accountability and support and get excited for the best ride of your life, there is no a more important project in life than working on evolving and creating a better, happier, healthier, stronger version of you. Truly, is the best legacy you can leave to your dear ones and to the world. 💪 #karinadugandhealthandlifetips #transformation #ifnotnowwhen #youcandoit #motivation #clienttestimonial #csd3method #raisethebar #beleiveinyourself #healthylifestyle

TIP OF THE WEEK: CHEAT 😉 CAN I STILL HAVE MY FAVORITES “NOT SO HEALTHY” TREATS WHILE TRYING TO BE HEALTHY & FIT AND EVEN LOSE SOME UNWANTED POUNDS? YES and here is how!! I have always liked the 80/20 approach to eating, allowing yourself 1 to 3 “depending on how much weight you want to lose” cheat meals per week. Cheat meals or a cheat day help both as a mental relief and also as a way to stoke metabolism. Set up your nutritional plan to be a series of sprints, rather than an endless marathon. By doing so you’ll be more likely to adhere to your plan. Just follow these simple guidelines. Plan what days you will “treat” yourself in advance and be sure to return to balanced clean eating as soon as the cheat day or meal is over. Small indulgences are good for your metabolism and your mind when you are disciplined and consistent with your healthy eating habits, there’s nothing like a Saturday or Friday night (Or whatever special event or day you choose) to enjoy some treats when you are following through with good healthy habits most of the time. Ps: YES! That’s me enjoying one of my favorite treats, Hawaiian pizza with extra jalapenos 😋. What’s your favorite “treat” or “cheat meal” would love to know 😃 #healthandfitnesstips #8020rule #liveitup #tipoftheweek #karinadugandhealthandlifetips

May 2024 Monthly Health & Life Tip: LIVE IT UP!! 🤩 What I mean by “LIVE IT UP” is to allow yourself to have a GOOD TIME, YES!! Here is my confession: The biggest reason I love the Health and Fitness journey is because it is the BEST way to enjoy life’s many blessings, as it’s very difficult to live to the fullest without a healthy and fit body. So, my motto in life is not “To be perfect”, my motto is more like “How much can I get away with, without hurting my health and my body and my standards for how I like to feel and look”, that’s it!! I LOVE having a good time and once in a while indulging in yummy but not so healthy food and drinks, I love vacations, a good party with friends and dancing until my feet hurt and singing until I lose my voice, I love wine, and Hawaiian pizza (With extra jalapenos) and cheese and crackers and summer BBQs, kettle corn from the fairs and a good soft serve ice cream, deep in chocolate por favor), but I love even more to be able to feel good in my clothes, hike, bike, walk for miles, lift, swim and feel strong and I believe there is no reason why you couldn’t have it all, it’s all about planning ahead. Plan your cheat meals in advance and be sure to return to balanced clean eating as soon as the cheat day or meal is over. (More tips in how to’s later 😉) Small indulgences are good for your metabolism and your mind when you are disciplined and consistent with your healthy habits, you will learn soon that you can TREAT yourself once in a while. There’s nothing like a 5 de Mayo Fiesta or Friday night (Or whatever your special event happens to be) to enjoy some treats when you are following through with good healthy habits most of the time. So, HAPPY FRIDAY AMIGOS!!! IT’S time to FIESTA!! Let’s LIVE IT UP!!! 😎🎉 #karinadugandhealthandlifetips #liveitup #healthandfitnesstips #healthandfitness #fridaymotivation #letsfiesta #liveyourlife

A recent message about my CSD3 method from a client’s perspective that reinforces why I created it, live it, love it, teach it and promote it. ❤️💪 Truly, the physical strength you get is just one of the many health, fitness and lifestyle benefits, along side is also the emotional/mental strength you also gain through the transformational coaching component of it, together with strength training, PLUS a third component of fun/joy through music and dance and what you get is a system designed to strengthen our bodies and lives, to lift your spirits, empower you, support you and guide you through the process, while enjoying the ride!! 😎 STAY TUNED FOR THE NEW & IMPROVED FULLY ONLINE 90 DAY HEALTH & BODY TRANSFORMATION CHALLENGE COMING UP SOON!! 🔥 #healthisthegreatestwealth #karinadugandhealthandlifetips #clienttestimonial #csd3method #liftforlife

HAPPY MONDAY AMIGOS!!! 🤩 It’s time to set yourself for a great week by planning ahead!!! 💪 Here are 5 simple steps to make that happen: 1) Determine your goals for the week and plan for success by scheduling time to execute: What are the things (maybe 2 or 3), (big or small) that you want to accomplish by the end of the week that will make you feel so good when you achieve them? Schedule time in your calendar to work on them. 2) Schedule your workouts. (These need to be non negotiable). 3)Plan your food for the week and meal prep: Taking the guess work of what to eat, having everything you need in your kitchen and prepping some meals in advance, is one of the most effective ways to help you stick to your nutrition plan and helps makes your week runs smoother!! 4)Schedule your time for relaxation and fun: Having something to look forward to can help the day and week feel more positive and manageable, you got to schedule time to recharge and enjoy yourself. 5) Visualize yourself stronger, healthier and happier: Practice some daily positive affirmations. LETS MAKE IT A FABULOUS WEEK AMIGOS 🤩👏💪 #mondaymotivation #karinadugandhealthandlifetips #failingtoplanisplanningtofail

Health is not just what we eat, or just about exercise, there are so many components to our Health and Wellness journey and learning to withdraw, rest, take a break and relax is a must in order to live a happy, fulfill and successful life, we need our body in good working order so we can continue striving forward, being in a constant stressed out level because we think we don’t have time to relax is weakening our immune system and an invitation for health troubles. Also when we’re tired, frustrated, or impatient it’s easier to be tempted to quitting when all we really need is to take a restorative rest. I like to remind myself when feeling this way that: “Hard work requires energy, and important work requires time”. Give yourself rest when you need it so you can finish what you set yourself to accomplish, no matter how long it takes. Rest, but NEVER GIVE UP! #karinadugandhealthandlifetips #healthandfitnesswithkarina #choosepeace #learntorestnottoquit #motivation #healthandfitnesstips #nuncaterindas #nevergiveup

As the weather starts to get warmer, 😅the weight loss subject gets real hot 🔥 and with that all the MYTHS around it! 😏Let’s debunk 5 popular ones: 🙃 
1) Body Fat can’t be melted away through plastic wraps, saunas, or steam baths; and it can’t be rubbed away through massage, or vibrating and rubbing machines. 2) Fat can’t be dissolved away through any food or dietary supplement. 3) Sweating doesn’t produce fat loss. Instead, it produces water loss, which is regained through fluid intake. 4) It’s physiologically impossible to whittle away fat through working the muscle beneath the fat. 5)Reduction of fat in a specific area of the body through exercise or diet “Spot Reduction” is IMPOSSIBLE. The body sheds fat overall, but from places more than others, or not at all. The only way to spot reduced fat is through surgical intervention, which has perils and isn’t a long term cure. THERE ARE NO QUICK FIXES FOR FAT LOSS. It is possible to lose a lot of weight quickly, through dietary deprivation, but some of the loss will be muscle, which will be disastrous. Muscle is a major ally on multiple fronts, including external appearance, general wellbeing, overall fitness, the ability to lose fat, and the ability to keep excess fat off.
Weight loss programs are usually driven by reductions in gross body weight. Fat loss is what’s required, NOT JUST ANY WEIGHT LOSS.
Dieting is one of the biggest factors for successful fat loss and maintenance of fat loss but dieting alone isn’t enough, to lose fat for the long run, you also have to implement a healthy lifestyle, manage stress and BUILD MUSCLE. A fat loss plan that doesn’t include strength training robs the body of muscle which in turn slows your metabolism and your ability to keep body fat at a healthy range. THERE ARE NOT QUICK FIXES!! But you can start now, no matter where you are, you can get fitter and healthier, just make sure you start slow and be consistent, also patient, positive and persistent! YOU GOT THIS 🤩💪🏋️‍♀️ #strengthtraining #healthandfitness #motivation #weightlossmyths #karinadugandhealthandlifetips

WHO IS WATCHING UFC 300 TONIGHT? ✋🤩💪 🥊 What I most love about watching these fights is how these athletes inspire me, to watch how they give it their all, how they RISE ABOVE the pain, the discomfort, the pressure, it makes me think how we can do the same in our life. Any time that we hit a low point, physically or mentally or by being let down by circumstances which are not in our control, and we might think about staying down, or possibly even sinking further, I like to think about people that inspire me like them and remember to try to soar instead. Throughout life, we face all kinds of problems. Be it our career, relationships, health, or wealth, there will never be a moment when every aspect of our life is perfect. These challenges build character, and we have a choice—rise above or stay down. And those choices we make determine the quality of our lives. Hope you find the strength to keep going and emerge as a stronger version of yourself, to remember to rise above your circumstances. You can become the inspiration you’ve been searching for.😊💪🥊 ☝️ #karinadugandhealthandlifetips #motivation #healthandfitness

Weight training helps to: ✅ Build strength, ✅ Develops muscle, ✅ Strengthens bones, ✅ Improves overall fitness, ✅ Increase the body’s caloric consumption, ✅ Helps control body fat, ✅ Improves posture, ✅ Slows the effects of aging, ✅ Increases resistance to injury, ✅ Transforms physical appearance. No other form of exercise can produce all these benefits. That is why strength training is the most important element of an exercise program. And is supplemented by other forms of exercise that will include cardio and flexibility work, (like Zumba or any other cardio class and yoga). I recommend at least two or three non consecutive workouts per week, no longer than an hour. IMPORTANT REMINDER: Be Patient, Positive and Persistent. NO QUICK FIXES HERE!! Building muscle takes time and consistency. Get into a routine you can keep for the rest of your life!!! 🤩💪🏋️‍♀️ #strengthtraining #healthandfitness #motivation #liftweights #karinadugandhealthandlifetips

“Judge your success by the degree that you’re enjoying peace, health, and love” Jackson Brown. Thank you all for my birthday wishes!!🥰My heart is full with so much gratitude and joy! I feel truly blessed! ♥️🙏🎉 #choosepeace #happybirthday #karinadugandhealthandlifetips

April 2024 Monthly Health & Life Tip: CHOOSE PEACE!! Health is not just what we eat, or just about exercise, there are so many components to our Health and Wellness journey, and CHOOSING PEACE is one that is an essential part of the whole path to creating an optimal state of living. Establishing an inward and outward environment that supports our mental and emotional health ultimately leads to a happier and more balanced life as it will positively impact both our physical and mental health. When we prioritize peace in our lives, we are reducing stress levels and lowering the risk of various health issues such as cardiovascular diseases and anxiety disorders. By adopting a peaceful mindset, we can improve our overall well-being and create a healthier lifestyle for ourselves. Remember, peace is not just the absence of conflict, but a state of inner calm and harmony that can significantly benefit our health and quality of life. By incorporating these 5 simple practices into our routine, we can create a more peaceful and harmonious internal and external environment. It’s all about creating a space that supports our mental and emotional health, ultimately leading to a happier and more balanced life. CHOOSE PEACE ✌️🙏💕 #karinadugandhealthandlifetips #choosepeace #motivation #healthandwellness #liftforlife

You don’t have to lift weights or get a sweaty workout everyday but you do have to move everyday. Our bodies are designed to move, sitting or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes and some cancers and too much sitting can also be bad for your mental health. The best way to avoid those risks is simply by adding walking into your daily routine. Walking is good for your body and mind and is a low impact activity that most can do without needing any special equipment, you can start slow, and increase gradually, a good rule of thumb I like to use with myself and recommend to my clients is to get 10,000 steps per day minimum but first you need to know your daily baseline, (You can’t improve what you dont measure). Ex. If currently you are getting about 3,000 steps, 10,000 will be too big of a jump, but you can shoot for 5,000 and so on. Investing in a tracker is definitely a must to be able to measure your progress. The benefits of walking go way beyond its physical rewards, I personally use it to clear my head, meditate, or spend some quality time with someone, I highly encourage you to add this powerful habit into your daily routine. Hippocrates — “If you are in a bad mood go for a walk.If you are still in a bad mood go for another walk”. And if you are in a good mood, take a walk as well 😉🚶‍♀️💪. #motivation #fitness #healthandwellness #karinadugandhealthandlifetips #healthylifestyle

Living a life of purpose is about being of service to others, an important aspect to consider in our health journey as serving others boosts our wellbeing, reduces stress, and makes you feel rewarded, fulfilled, and happy, The cool thing is that we can all access this powerful health tool as we can all serve, and there are infinite ways to implement helping others, could be as simple as bringing a smile to someone, to offering your time, money, energy to help others, to channel your career, your calling, your work, to making someone else’s life better in any way. What is something you are doing today to contribute in some way to make someone’s life better? Happy Friday amigos 😊 #karinadugandhealthandlifetips #fridaymotivationalquote #serve #healthismorethanphysical #healthandfitnesscoach

March Health & Life monthly tip & motto: SERVE From “Self-love” motto from last month, let’s transition beautifully into the best reason why strengthening, nurturing, and caring for our own well-being should be our number one priority. That reason is so we can be of great service to others, which is where real happiness and fulfillment resides: Living your life with the purpose of contributing to someone else’s wellbeing and happiness. Here is the cool thing about it, everyone can serve, everyone can help, everyone can give something, and by doing so you can create a life lived with purpose, a life well-lived. Serving others has infinite ways to be implemented, could be as simple as bringing a smile to someone, to offering your time, money, energy to help others, to channeling your career, your calling, your work, to making someone else’s life better in any way. Now, you might be wondering, why is “SERVING OTHERS” a Health & Life tip? Well, studies show that the very act of serving boosts your happiness, health, and wellbeing. Serving others has been proven to decrease blood pressure, reduce stress, promote social connections, gives you a sense of purpose, and make you feel rewarded, fulfilled, and empowered, all of these aspects being just as important as exercising and eating your veggies when we are talking about how to live your best, healthiest, most joyful life possible. Of course, just like everything else that you do in excess, too much giving can be detrimental for your overall health if you ignore your own needs, it’s not about depleting your happiness tank, once again: “You can’t pour water from an empty pitcher”, so serving others needs to be intentional and self-chosen, you choose who, how much, how and when, instead of being pushed to help whoever happens to ask, “There’s a big difference between pleasing people and helping them”. You will know the difference because serving under your own terms gives you back feelings of satisfaction, and inner peace even though it took effort. Let’s kick off this month’s motto “SERVE” by asking yourself: What am I doing today to help, brighten, and improve someone’s day? #karinadugandhealthandlifetips

After almost 30 years teaching and coaching clients about the benefits of lifting weights and living a healthy lifestyle that can support them in every way possible, I noticed that a common challenge comes from helping my clients switch the way they approach lifting weights, and just healthy living in general. Most see it as a way of punishing themselves for being “bad”, like after “a weekend of binging”, or just as a way to stop hating and criticizing their bodies for not looking the way that they think they should look. Let me clarify that there is no shame in having a desire to look good, of course that’s one of the many wonderful rewards you get from exercise and healthy living, but the problem is, you will never truly reap its benefits until you befriend, make peace, start to nurture your body, and start treating it with love, kindness, and respect. Just like in any other relationship, the one with your body needs to be nurtured, and when necessary, healed. If you have neglected your relationship with your body, or if it has become an abusive relationship, let this month’s motto “All you need is Self-Love”, to be the reminder to recommit yourself to the process of building a healthy, respectful, life-enhancing, and joyful relationship with your body that nourishes you, let it be a new start where you allow you and your body to become best friends; so you can build up and maintain the Health, Energy and Vitality that supports you to live your life to the fullest. Your relationship with your body is an essential lifelong relationship, as your body is the only place you have to live for the rest of your life, workout because you love your body, because you love feeling strong, and energetic, in short: realize that no amount of pills, potions, fad diets, punishment/reward cycles and negative and judgmental self-talks will fix a problem caused by your lifestyle and lack of self-worth. Let’s go back to the basics. ALL YOU NEED IS SELF LOVE. #karinadugandhealthandlifetips #fridaymotivationalquote #healthisthegreatestwealth #healthandfitnesswithkarina #allyouneedisselflove #februarymotto2024

Might be a cultural thing or just the way I was raised but I have an issue when while speaking to someone, I heard them openly talk badly about themselves, things from “I’m so stupid”, “I look like a pig”, “I’m ugly, fat, wrinkled, gross”, “cant get anything right”, “I suck”, and so on, you get the point. It literally makes my stomach churn, I see it the same as if that person is punching his/herself in front of my eyes, and the crazy thing is this is a common occurrence. I understand none of us are perfect and sometimes people say things to get a point across but, I just want you for a second to imagine you are saying things like this to someone you love or care for deeply, most likely you wouldn’t. Why? Because you know the relationship you have with that someone you love is dear to you, you want them to love you back too, so you, instead are compassionate, caring, encouraging, you might be honest but never going after hurting them. Well, as impossible that is to build a positive relationship with someone you treat so poorly, same applies to our relationship to ourselves. So, it makes it really hard to be able to live a happy and healthy life if our constant self talk keeps trying to convince you, you are unworthy of it all! So, just a reminder: “The most important relationship in your life, is the one you have with yourself”, and “You can’t hate yourself Happy. You can’t criticize yourself Thin. You can’t shame yourself Worthy. Real change begins with Self-Love and Self-Care.”  So, eat, move, talk, think and treat yourself like someone you love! Practice Self-love, that is all you need. #karinadugandhealthandlifetips #fridaymotivationalquote #allyouneedisselflove

It’s Valentine’s Day! 😍💘 To date, our 24th together. ❤️ I joked with my husband early this morning about how there wasn’t time for LOVE today, as during the week we both manage completely opposite schedules but we can say we celebrated this past weekend (or just use the occasion as an excuse to do something fun 😜) and we booked a little 3 hour boat cruise masquerade party with live Latin bands and great DJs that play non stop while cruising the gorgeous San Francisco Bay. It was a fun experience but so it is just anything we do while being together. From watching a movie, to getting a workout, to finally laying in bed as we wish each other a good night and to dream with angels. 😴😇 As I reflect about Valentines meaning and tied that to the motto I chose for this month, “All you need is SELF love”, I feel that my heart is filled with gratitude as I believe to be truly a blessing to have someone that loves you how you deserved to be loved, and it’s good to remember that to get that, you have to value and love yourself first. So just as a refresher: “You don’t find your worth in a person. You find your worth within yourself, and then find people who are worthy of you”. So, for all my friends single, married, it doesn’t matter, just remember that even though loving others is the best part of life, the optimal way to show and deliver that love is by loving yourself first. This Valentines I challenge you to declare, that YOU are WORTHY of your time, and energy! Invest in you, talk nicely about you, (that counts for your thoughts too), respect yourself by setting healthy boundaries with others, eat and move like you love yourself, and watch how everyone else around you start loving you the same way! Happy Valentine’s Day amigos ❤️ #allyouneedisselflove #happyvalentines2024 #karinadugandhealthandlifetips

This month’s motto is a reminder about the importance of self-love, it’s a concept I myself had to learn, understand, and keep on letting it really sink in as somehow it is easier to show affection, express love, and care to others than to ourselves, and that’s for the vast majority of people. It’s interesting to me that we can show compassion, concern, and deep care for others but when it comes to ourselves, we are judgmental, critical, careless, and sometimes even mean, rude and cruel, we neglect our needs and wants, feel worthless, like we are never good enough, sometimes even voicing unkind things towards ourselves and/or constantly feeding our minds with negativity as we make a long list of all our shortcomings. Through my work as a Health/Life coach I have learned to be more aware of this lack of self-love epidemic and that is one reason I teach others to do the same, awareness is a good first step. There is a “mirror exercise” I use during my 90 Day Health & Body Total Transformation Program where we explore the roots of this common lack of self-love (which many times is subconscious), the implementation of this simple but profound practice always creates big breakthroughs for my clients, even when they tend to resist to it, they realize that the resistance comes from the difficulty of being able to befriend and love yourself truly, because it’s not until you quiet the noise, really look at yourself and really see what is inside that behavior, and you take time to trace it down to its roots, reframe the story and find one more empowering, that you will be able to heal, move forward and thrive. This Valentine’s week coming up, is perfect timing to practice acknowledging yourself for everything you had to do to be here today, facing yourself with honesty and retrospection, through the lenses of forgiveness, compassion, and self-love. Happy Self-Love Awareness Month Amigos!! #karinadugandhealthandlifetips #allyouneedisselflove #selfloveawarenessmonth #fridaymotivationalquote

February 2024 Monthly Health & Life Tip: All you need is SELF love!! ❤️ We’ve heard it before, the importance of Self-love. It’s common knowledge, it’s widely promoted, we know it is the best, healthier, wiser way of living, it’s good for us to love and prioritize ourselves, but just like we know we should eat our veggies, still most people fail to do so. I believe there are reasons the concept of self-love doesn’t sink entirely. First, we really don’t totally understand its meaning, second, we have a tendency to confuse the true meaning of self-love as being the same as selfishness which in reality they are completely opposed to each other. In short: Someone selfish is “Interested in me to the exclusion and lack of consideration of others”. Self-love is all about making your happiness, health, and personal growth a priority in your life which allows you to give the world the best of you instead of what’s left of you, because loving others is the best part of life but the optimal way to show and deliver that love is by loving yourself first. The more you look out for your own well-being the more you can take care of others. When we put ourselves last on the to do list while giving everything we’ve got to everyone else, our loved ones end up cheated, they’ll get the worn down, depleted, walking-dead version of us because you can’t: “Pour water from an empty pitcher” “Put everyone else’s oxygen mask on before ours” It’s not selfish to take care of yourself and to make yourself a priority through your transformation process towards the pursuit of becoming the best version of you, it’s necessary. Self-love is crucial if you want to be successful at achieving your health, fitness, and life ideals and feel truly nourished and fulfilled in all areas of your life. So, in this month’s Health & Life tip: “All you need is SELF love”, I invite you to have some fun chats about this concept as we give the “LOVE” month a little twist and make it “SELF-LOVE” awareness month. HAPPY SELF-LOVE MONTH FRIENDS!! #karinadugandhealthandlifetips #allyouneedisselflove

As I chose the last quote of this first month’s motto of the year (It’s you vs you), I was thinking about that popular quote that I myself have used in the past that says ““Comparison is the thief of joy” and Comparing and Despairing the “Cancer of the soul” and, even though I believe this to be true as constantly comparing yourself to others can be incredibly detrimental to your physical and mental health, I also think that comparison could have a positive effect if you learn to channel the energy in a different way, like, it can actually be used as a source of inspiration, and motivation. Comparing, then, could turn into admiration, which then can be used as a tool that can motivate self-improvement through learning from role models. Also, it’s easy to forget that you don’t really know the whole picture of people’s lives, especially in this era of social media, where everyone’s lives are seemingly perfect, the reality is, all you know is one perspective, most times it’s the one where people appear very happy and successful from the outside, this is not always true, you need to remember that people’s lives are just as complicated as yours, and if there are parts that are true, when there are actually some great stuff going for them, then the invitation is to use that disempowering energy that comes from comparing and despairing and let it instead be used to inspire you and motivate you, let it serve you as encouragement to want to be and do better, because the truth is that if you wish to live a joyful life where you also feel successful and truly fulfilled then your focus and attention should be directed to executing your own game plan instead of being concerned about what others are doing. When you spend your time creating, evolving, producing there is no time for that kind of distraction. You can let others influence you by being a source of inspiration for you to also shine through your own unique, wonderful way, but always remember, in the end it’s just you vs you!! Ps: (Curious. Who recognize the woman in my gym poster? )😍❤️🙌💪🏋️‍♀️ #aspiretoinspire #itsyouvsyou #fridaymotivationalquote #healthandfitnesswithkarina #karinadugandhealthandlifetips

Word. Your biggest competition is the one you see when you look in the mirror. That person is the one that can continue to stand in the way of your dreams and goals or work in conquering their own mind to become their best ally instead of their worst enemy. If you continuously work on yourself, on improving your habits, on updating disempowering beliefs, on being persistent and consistent in taking action to keep on improving and working towards your goals and the life you desire to build, one little step at a time, you won’t have time to get distracted with what others are doing or not doing. If you can learn to get out of your own way, you will achieve whatever you set yourself to achieve, in other words, if we are not making progress, we are making excuses. Excuses are standing in the way of who we are versus who we want to become, they are the ones hindering our gains. So, if you want to make progress, if you want to make a change, if you have big plans to look better, feel better, live with purpose, it’s time to ignore the negative voice in your head that keeps on finding excuses, it’s time to stop wasting time comparing yourself to others, the secret is making action a habit, one little, consistent, step at a time. As this year start and you are motivated and inspired, take an honest look at yourself, acknowledge, and celebrate what’s going well within you and also be honest and become aware of your shortcomings, which are the actual places with potential for self-growth, no with judgement but with consciousness, compassion, and tender love to be able to evolve and overcome. Look in the mirror and focus on your own evolution. That’s your greatest competition. its You vs YOU!! 💪❤️ #karinadugandhealthandlifetips #fridaymotivationalquote #healthandfitnesswithkarina #1percentbettereveryday #itsyouvsyou

I love this quote as it serves us as a reminder that when we get consumed by the annoying voice in our heads, the one that gives into the comparison game, we fail to highlight our strengths or celebrate our uniqueness. When jealousy strikes, and we feed into the compare and despair mentality, we dismiss our talents and diminish our capacity for joy and creativity, when this happens, our job is to refocus our attention on ourselves, and on creating the life we aspire to live, letting our dreams and passions lead the way. “When we choose to not let comparison dictate the way we see ourselves, the only person’s opinion that matters, in the end, is our own. Here we’re able to live our life to the fullest, one day at a time.” It’s always YOU vs YOU! Happy Friday amigos 💪💕😊 #karinadugandhealthandlifetips #itsyouvsyou #newyearmantra #healthandfitnesswithkarina #healthandfitnesscoaching #empoweringcoach #fridaymotivationalquote #beyou

January 2024 Monthly Health & Life Tip & New Year Mantra: YOU VS YOU!! It’s said that: “Comparison is the thief of joy” and Comparing and Despairing the “Cancer of the soul”, and since the purpose of my monthly mottos are to promote tips that help us live our best, healthiest, and most joyful life possible, this subject deserves special attention. We humans are design to compare, it’s a mechanism that helps us figure out what we want, when, where, how we want things and it serves us as a way to get valuable feedback on how we measure up, the process of comparison then can be beneficial if we are using it to motivate and improve ourselves, it can serve as a baseline that supports our personal growth, the downside of it is when the feelings are negative, feelings of dislike, jealousy, competitiveness and despair. Constantly comparing yourself to others can be incredibly detrimental to your physical and mental health, those negative feelings include constant self-criticism, feeling empty inside, no matter what improvements you make you feel dissatisfied with yourself, you never appreciate what you’ve done, feelings of never being good enough. Reality is: There will always be someone better at something than you and someone not as good at something as you but there will NEVER BE ANOTHER YOU, so really the clue is to focus on creating a life YOU can be proud of, understanding that everyone’s timeline is different for each of us , that we all have a different and unique path and when you focus on your own progress, and instead use comparison to get inspired and learn from others you are winning this game called life. “The only person you should strive to be better than is the person you were yesterday”. IT’S YOU VS YOU!! Make sure you WIN!! HAPPY NEW YEAR FRIENDS!!! #karinadugandhealthandlifetips #itsyouvsyou #healthisthegreatestwealth #healthandfitnesswithkarina #healthcoach #lifecoach #fitnesscoach

“There is not a pillow as soft as a clean conscience” is a saying I heard many times while growing up from my dad, is a simple statement that very well exemplified the motto chosen for this month: Do the right thing, and that I found it so appropriate for these month’s festivities as in a nutshell just means choosing the option that brings you the most peace, the one that obeys our internal voice that knows what’s right or wrong, the one that gives you a sense of uprightness, rectitude, the one choice that was made out of integrity and honesty. Many times, temptations are there to try to stir us away from choosing what’s right, they might look attractive at the moment, we might try to justify the one that we know in our hearts is not right because it looks like it might benefit our personal interest at the moment, especially when no one is there to watch you, but, at the end, doing the right thing always pays the biggest dividends like resting at night in a soft pillow free of guilt and shame. Merry Christmas to you all! Striving to be a human being of rectitude and integrity, practicing kindness and compassion and caring deeply for contributing to make this a better world for all is the best way to live the spirit of Christmas which “is not as much about opening our presents as opening our hearts.” – Janice Maeditere, “It’s about being good to one another, it’s about the Christian ethic, it’s about kindness.” – Carrie Fish It’s about doing the right thing! FELIZ NAVIDAD 🎄💕🎅 #karinadugandhealthandlifetips #fridaymotivationalquote #dotherightthing #healthandlifecoach #healthandfitnesswithkarina #merrychristmas

“”You can’t go back and change the beginning, but you can start where you are and change the ending.” C.S. LEWIS There is no way to change your wrongdoing, but that doesn’t mean you can’t correct your path today. Let the past remain in the past and let’s clear the pathway for today and for our tomorrows. You can choose to become a nicer, more compassionate, loving human being. You can choose to treat people with kindness. Don’t live with regret, it’s not good for your mental health and just steals your joy. Just like the Grinch experiences a profound, magical change. people can change. No matter how terrible they may have been, they can change. 💪 Cheers to doing the right thing. 😊🎄🎅❤️ #fridaymotivationalquote #karinadugandhealthandlifetips #dotherightthing #healthcoach #healthandfitnesswithkarina

Doing the right thing is good for you, it has strong associations with psychological health and well-being, which matters now more than ever before. Don’t let the world change you. Doing the right thing have the best consequences, for yourself, your mental health and for everyone else in the long run! #staykind #karinadugandhealthandlifetips #dotherightthing #fridaymotivationalquote

December 2023 Monthly Health & Life Motto: Do the Right Thing. My dad used to say this often: “There is not a pillow as soft as a clean conscience” so, in a nutshell, doing the right thing is just choosing the option that brings you the most peace, the one that obeys our internal voice that knows what’s right or wrong, the one that gives you a sense of uprightness, rectitude, the one choice that was made out of integrity and honesty. Many times, temptations are there to try to stir us away from choosing what’s right, they might look attractive at the moment, we might try to justify the one that we know in our hearts is not right because it looks like it might benefit our personal interest at the moment, especially when no one is there to watch you, but, at the end, doing the right thing always pays the biggest dividends like resting at night in a soft pillow free of guilt and shame. Doing the right thing involves obeying moral rules, choosing actions that have the best consequences for someone or something and that benefits our world, following the golden rule of treating others as you would want to be treated, would direct us to make the right decision. There are moments we could differ with others about what doing the right thing is in a specific situation but in general, when it comes to big things that matter, it is easy to identify the way to go, doing the right thing is just following clear moral rules, it is simply doing what we ought to do. Imagine a world where we all strive to do the right thing at all times, where we treat ourselves and others the best way we can. Sounds like a utopia I know, but it starts with acknowledging that unless we behave as well as we can, we cannot reasonably hope that others will. If we all wait for everyone else to change their behavior first, then nothing will ever change, unless we behave in the way we hope others will, the way we know we should, we can never conquer harmony and peace in our hearts and in the world, so, doing the right thing is then in our own self-interest, as well as of the whole society in the long run. So, don’t be a Grinch! 😉 DO THE RIGHT THING! #karinadugandhealthandlifetips #dotherightthing

GRATITUDE IS GOOD FOR YOU! “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” Let’s practice to just let our hearts be filled with gratitude… as Charlie Brown told us… “Today, I just thank God for the gift of life. No requests, no complaints, just thankful to be alive”. “Hoy, nada mas quiero agradecer a Dios por el regalo de la vida. Sin pedir nada, sin quejarme de nada, sólo agradecer que estoy viva”. #gettovshaveto #karinadugandhealthandlifetips #attitudeofgratitude #fridaymotivationalquote

“Felices son esos que viven la vida día a día, se quejan muy poco, y agradecen las cosas pequeñas en la vida”. The benefits of having an attitude of gratitude are nearly endless. Cultivate the habit of being grateful. Reframe negative thoughts by switching "Have to's" with "Get to's" and make your Thanksgiving perpetual. #gettovshaveto #karinadugandhealthandlifetips #attitudeofgratitude #fridaymotivationalquote

When we have an attitude of gratitude, our life is already abundant. When we focus on what we do have and love what is currently in our life, we open ourselves up to have more of what we love. On the other hand, when we’re focused on what’s not going well or complain about what we don’t have, we start to feel crappy and make crappy decisions. Being grateful for everything Is kind of a fuel, it motivates us, it gives us energy. This practice is so key because it is that extra energy that has us make better decisions about our health and our body. #gettovshaveto #karinadugandhealthandlifetips #attitudeofgratitude #fridaymotivationalquote

NOVEMBER 2023 MOTTO And monthly Health & Life tip: Get To vs Have To (Living with an attitude of gratitude). Every November while thinking about a monthly motto, a subject, a tip, a concept to meditate, write and share about to help us on our quest of living our healthiest, happiest, best life possible, the subject of gratitude is always at the forefront of it all!! This year I would like to explore it through the lens of “I get to vs I have to.” Which pretty much means living with an attitude of gratitude, a powerful concept that when consistently practiced will impact positively our health and wellness as it causes a subtle switch from stress related attitudes like complaining, criticizing, and comparing (The three cancers of the mind), and instead focuses on what we do have and get to do. This quick reframe has worked wonders for me every time I feel a little whiny and cranky about something or someone. An attitude of gratitude, an “I get to vs I have to”, can change your whole negative perspective for a more positive outlook, one that is more supporting, empowering and encouraging. Ex. I “have to” exercise vs I “get to” exercise, I “have to” go to work vs I “get to” go to work, I “have to” go meal shopping vs I “get to” go meal shopping, I “have to” visit my family vs I “get to” visit my family, I “have to” eat healthy” vs I “get to” eat healthy. Simply train the gratitude muscle by reframing any situation and trying to find the gift in it, including in the tougher and more challenging times and you’ve got yourself the best, most effective tool to live your best life ever, and the best part is that you can access it anytime for free. An attitude of gratitude “I get to vs I have to” is inspired by the beautiful celebration of the Thanksgiving tradition, a day that reminds us to be thankful for all we have been given, which happens to be an essential practice in our pursuit of a Healthy and Happy life. The benefits of having an attitude of gratitude are nearly endless. Cultivate the habit of being grateful. Reframe negative thoughts by switching "Have to's" with "Get to's" and make your Thanksgiving perpetual. #karinadugandhealthandlifetips #gettovshaveto

“THE MOST IMPORTANT THINGS IN LIFE ARE THE CONNECTIONS YOU MAKE WITH OTHERS.” Tom Ford As we’ve been exploring this October month the many benefits of becoming more empathetic, in this last Friday motivational post on empathy, let’s look at 5 easy tips I found useful in the web to help us practice it. 1) Work on listening to people without interrupting. 2) Pay attention to body language and other types of nonverbal communication. 3) Try to understand people, even when you don't agree with them: Lay aside any biases you may have. You won't empathize with someone whom you are biased against. So, focus on what makes you similar to a person rather than the things that make you different. Get to know someone for who they are rather than label them with cultural stigmas and traditional stereotypes. Eliminating these boxes you put others in will help you be more empathetic. 4) Ask people questions to learn more about them and their lives: Have a natural curiosity about yourself, like when you were a kid. You can do this by learning to observe others openly and striking up conversations with people you don't know. This shows you the world from a different view and helps you have empathy, no matter what their life choices. 5) Imagine yourself in another person's shoes. There is no greater way to connect with those around us than by striving to understand their experience. This promotes trust and allows us to respond appropriately to social situations. By expressing care for others, we can become better friends, relatives, and neighbors. Empathy is at the root of all healthy relationships and is vital to living your healthiest life. Got empathy? #karinadugandhealthandlifetips #gotempathy? #fridaymotivationalquote #healthandfitnesswithkarina

It’s empathy month, let’s look a little deeper in why this made it into one of my Health & Life monthly tips. The thing that actually made me think about the importance of empathy was first inspired by October Breast Cancer Awareness month and the fact that for the last 13th years we have been supporting, learning and meeting lots of friends that have gone or are still going through the battle, it made me think of the importance of empathy not just for breast cancer but as an essential quality we should all work at strengthening. One important reason is that Empathy is actually good for the body! Empathy has been shown to increase self-esteem, kindness, and compassion, and improve mood. It can decrease blood pressure and cortisol, a hormone directly correlated with stress levels. People who give of themselves in a balanced way also tend to be healthier and live longer. Research shows that people who are kind and compassionate are more satisfied with their lives, have better physical and mental health, and have stronger relationships. Showing compassion, offering reassurance, and listening actively calms others, lowers blood pressure, and enables healing, faster recuperation, and reduced pain. The benefits have been consistently demonstrated in cases ranging from traumatic experiences to common colds. Bottom line: Being kind and compassionate can help other people, and make you feel good too. Got empathy? #fridaymotivationalquote #karinadugandhealthandlifetips #gotempathy? #breastcancerawarenessmonth #partyinpinkwithcherylandkarina

“TENER UN CORAZÓN NOBLE EN UN MUNDO DURO, ES VALENTÍA NO DEBILIDAD.” Tienes Empatía? Many people might have the belief that being empathetic is a sign of weakness but actually for an empath person who is confident, good at placing boundaries and able to be aware of his own feelings and thoughts, empathy is actually a strength, and a very important one because it’s what helps them make a positive impact for others and also for themselves. Showing empathy requires us to detect other’s emotions and be able to understand and respect their perspective, doing that requires courage. Even though I believe empathy is an innate quality, some are definitely better at it than others. I myself feel like I have to work extra to deepen my ability to feel more empathy, as it’s an essential requirement when you are a coach, and by doing so, I have reaped the benefits from it tremendously not just to be able to connect better with my clients but also in my personal life. As a Health & Fitness coach, you work with clients not just by helping them improve their physical strength and overall fitness but also on their emotional and mental strength, and practicing empathy is one wonderful way to strengthen our whole being as “Healthy” is more than just a fit and strong physique, we also have to work in strengthening our mind and spirits and by helping others feel accepted and validated, we build trust, we help others heal, and all of this leads to greater happiness, peace and satisfaction for the both parties involved. In a world where life can be harsh, demanding, complex, and filled with stress, empathy is the glue that holds relationships together, and having good relationships and a sense of community is correlated to longer, healthier, and happier lives. So, eat well, move daily, hydrate often, get enough sleep, love yourself, be kind and practice empathy toward others. Repeat for life. 😊💕 #gotempathy? #fridaymotivationalquote #healthandfitnesswithkarina #empathyisstrength #karinadugandhealthandlifetips

WELCOME NEW MONTH AND OCTOBER 2023 MOTTO: got empathy? Let’s start by describing empathy as: “The ability to emotionally understand what other people feel, see things from their point of view, and imagine yourself in their place. Essentially, it is putting yourself in someone else's position and feeling what they are feeling.” I decided to make this the motto for my monthly Health & Life tip for October 2023 as I see the need to strengthen this quality that feels like it is in hard decline in our world even though it is key to promote peace and understanding and in building deep connections with other people. I’d like to point out that there is a slight difference between having empathy and being compassionate and sympathetic about someone’s situation, I feel like these last two qualities come more easily to most of us, we feel bad for other people's misfortune, we wish we could help, but being empathetic requires an added skill, it requires you to attempt to “Walk in someone else’s shoes” metaphorically speaking. Most of us are used to judging situations from our point of view, and from this point you can feel compassion and sympathy but not empathy. And why is feeling empathy important? Striving to understand someone else’s experience promotes peace and helps us make moral decisions, those around us will feel truly heard and supported, which is crucial to establish positive relationships, without empathy there can’t be trust or real connection. I’m hoping this month’s motto inspires us to have some self-reflection, and instead of quickly judging others, we recognize our own imperfections and challenges and remember that we don’t really know each other's whole story. “Treat others as you would like to be treated yourself.” We all have room for improvement here, when we are being close minded, intolerant, and judgmental, let's try to remind to pause, and ask ourselves, is this kind? Is this helpful? do I…. got empathy? #karinadugandhealthandlifetips #healthandfitnesswithkarina #gotempathy?

SEPTEMBER 2023 MOTTO: NEVER STOP PLAYING The current Barbie craze inspired this month’s motto as it can serve as a reminder that playing is just as important for adults as it is for children. Maybe not anymore with Barbies (Unless you still enjoy that 😉) but just anything you do recreationally that brings you joy, or excitement counts as playing, something you allow yourself to do just for the pure fun of it. Experts define the play state as a “state of mind that one has when absorbed in an activity that provides enjoyment and a suspension of sense of time.” Some of my personal favorite ways of playing are things like dancing, reading, and writing, biking, kayaking, taking pics, so, just think about it, what are some of the things that you enjoy doing in your spare time? Whatever style of play works for you, know that making time for it can have substantial benefits for your mental and physical well-being. Among its many benefits, adult play can increase your creativity, put you in a good mood, and help you cope better with stress. When we are kids, play time is automatically part of our daily schedules, but we grow up and we don’t play enough anymore, mostly because we might think of it as a waste of time, not being productive, or that we are supposed to behave in a serious and mature way. Now, we are always all of our ages so sometimes we need to cater to the inner __ year old. Unlike children, most adults don’t have regular playtime built into their schedule. That means we need to be intentional about play and find ways to incorporate more play into our lives. Playfulness in adults can boost your overall well-being, it makes you and others laugh, it eases tension, and helps you approach life with excitement. All in all, the research is abundantly clear: Playing as an adult has significant benefits for our mental and physical health. So, never stop playing, try to get into this state of mind as often as you can. "We don't stop playing because we grow old, we grow. old because we stopped playing." -George Bernard Shaw #neverstopplaying #karinadugandhealthandlifetips #healthandfitnesswithkarina #september2023motto

AUGUST 2023 MONTHLY MOTTO: SWEAT IT OUT 😅 I feel very fortunate I got into the discipline of exercise at a very young age. I know many people could well think that what motivates pursuing this discipline is merely fed by its physical rewards but the truth is that fitness lifts our spirits and strengthens our minds, it helps us become stronger, physically, mentally and emotionally, it feeds our soul with courage, strength and determination, we transform our bodies and in turn we feel more able to work on transforming everything else in our life. So, in reality, looking good is just the icing on the cake. Now, as a fitness coach I get to witness the magic of a good sweaty session many times every day. The old saying: “You are just one workout away from a good mood” works its magic every single time. Every time I greet a client coming into class or into their session tired from the daily obligations, cranky, low in energy, in a funky mood, some going through hard challenges, I tell them that the hardest part is already done, they are here, they showed up, now one foot in front of the other one, let’s get this done, let’s SWEAT IT OUT and I promise when you are walking out that door you will be happy you did it. “You never regret a workout”. Your problems won’t go away but you will always feel stronger and more empowered to confront them after getting a good sweat. And if you can manage to keep on showing up, that’s one good thing that nobody or nothing can take away from you. This month’s motto is just a reminder of the importance of including physical movement in your everyday routine, no matter where you are in your fitness journey now, you can always improve! Doing so will help you release stress, improve your mood, your sleep, lower your blood pressure, protect you against heart disease and diabetes and release those feel-good chemicals called endorphins resulting in a stronger, fitter, and happier YOU. So, whatever you are dealing with. SWEAT IT OUT!!! #karinadugandhealthandlifetips #healthandfitnesswithkarina #sweatitout

“ALIMÉNTATE BIEN, MUÉVETE TODOS LOS DÍAS, HIDRÁTATE A MENUDO, ESCUCHA Y AMA TU CUERPO, REPITE DE POR VIDA”. We have a choice to be and feel our best, also, it is not only a choice but to take care of our health is a responsibility that falls on each individual, not the doctors. Unfortunately, when it comes to the most critical part of our lives, our health, people rarely prioritize it. Do you ever ask yourself, what do I want my life to be like in the future, and am I taking the steps necessary to get there? We are all spiritual beings engaged in the physical experience of LIFE. We all want to be free to make choices, be independent and free to move, be active, enjoy our families and friends, and enjoy a healthy life. We can maintain this freedom by taking care of our physical body that our soul inhabits. So, ask yourself, what am I going to do today, or tomorrow, or the day after to ensure that I continue to enjoy good health and an independent happy life? INVEST IN YOUR HEALTHY LIFE!” Because Freedom is not free.” #freedomisnotfree #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

BUENA SALUD ES LIBERTAD VERDADERA “A Healthy body is one that minimizes your risk of disease, disability and dysfunction; optimizes your physical health and performance, and makes you feel comfortable, confident, and vital." None of this comes for free, we have to constantly invest in our health, and "No investment pay bigger dividends than the ones we make into our health and overall fitness." #freedomisnotfree #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

FREEDOM IS NOT FREE, July 2023 monthly motto. The origin of the “Freedom is not free” it’s meant to express gratitude for the service of the military as they made it possible that we are able to enjoy our lives, to enjoy our freedom, because of their sacrifices to protect us all. And that implicit meaning makes me also think about how the phrase can well be applied to so many other aspects, in this case to our health and wellbeing, so I’d like to borrow the quote for this month’s Health & Life motto. We define Freedom as a state of independence where you can do what you like without any restriction. So, we could say that to be free, we need to be healthy since without our health all other areas of our life can suffer. But if being healthy gives us Freedom, does that health also come for free? Not really, the freedom that health provides comes from consistently making choices that enhance our healthy life. What are you doing to stay healthy? I’m not talking about perfection here but about being invested in what matters most: My freedom and independence, which depends mainly on my health. Yes, sometimes accidents and injuries happen, but how many health issues are just caused by not being proactive and not taking care of your good health? When it comes to your Health and Wellness, Freedom is not free. To maintain our freedom, we need to take care of our overall health before it starts to decline, it requires us to plan for our future good health, happiness, and independence. We celebrate our United States Independence, what about your independence? What are you going to do today, or tomorrow, or the day after to ensure that you continue to enjoy good health and an independent happy life? “Independence is Freedom! Freedom from sickness, from pain, freedom to move, freedom to be active, and free to enjoy a healthy life! Freedom to do what you want, when you want, because your body can. Cherish your freedom, focus on your freedom, work hard for your freedom, take care of your freedom, be thankful for your freedom. INVEST IN YOUR HEALTHY LIFE!” Because Freedom is not free. Happy Independence Day friends 🇺🇸 #karinadugandhealthandlifetips #freedomisntfree

“Después de todo… Mañana será otro día.” This is a famous quote from Scarlett O’Hara in the movie Gone with the Wind, a quote that was so encouraging to me back then when I watched it at my grandpa’s house as a kid and that it continues to be today as I use it often when I need extra strength. The phrase is so simple but so inspirational particularly in challenging times as it invites us to see every day as an opportunity. It helps us to realize that we don’t have to dwell on the bad things that happen, that when you sleep through, most issues look different in the morning. “Tomorrow will be another day” encourages us to find our inner strength to fight whatever comes our way, and it reminds us that we don’t have to have it all figured out right that moment, instead, sleep, rest, recharge, because today might be gloomy but tomorrow is a new day and HERE COMES THE SUN!! ☀️ #herecomesthesun #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

“Que tal si sucede exactamente como te lo imaginaste... O mucho MEJOR! Entretiene ese pensamiento!” 🙏🙌 Every time that I start to feel anxiety about something, maybe as I embark into a new adventure, or wish for a certain outcome out of a situation or I must have to confront a new challenge that I might be fearful of, I love to remind myself to ask this question, what if you actually make it through just fine, what if it turns out just like you imagine it, or what if is even better? Practicing walking in life with the belief that the Universe is conspiring in your favor puts your heart at ease, many times it might work in ways you can’t understand, but that it’s just because it has something different in store for you, a better outcome than you expected, a lesson. Trust it. Here come the sun ☀️ #herecomesthesun #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

Muchas veces esos momentos donde nos sentimos derrumbados y a punto del colapso son los que nos dirigen a superarnos y a abrirnos un nuevo camino. How many times have you overcome a challenge of any kind and have found strength and resilience that you never thought you had? Those are the moments where breakdowns lead us to breakthroughs. In the beginning we feel overwhelmed, we feel anxious and hopeless, we wonder when the storm will let up, and at that point it's hard to find any gift in the situation, but right when you are about to crash and collapse, you OVERCOME and there it is a smooth landing from the bumpy ride, it stops raining, the sky becomes brighter, rays of sunshine penetrates through and you emerge with a new level of confidence and self esteem and a new knowledge about yourself and what you are capable of. 💪 So, hang in there, no storm lasts forever, here comes the sun!! ☀️ 😎 #herecomesthesun #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

“Mantén un estado mental soleado.” ☀️ Meaning to practice being intentional about your attitude and how you spend your energy while confronting life’s challenges. Training your mind to look at the difficult situation as an opportunity to learn something, to find the life lesson. Sometimes we have to look really hard, sometimes we don’t find anything positive until later, sometimes, you may have to wait for years to find that you are helping someone else through a difficulty because of your experience, in the long run, your life will benefit from what you have experienced as long as you turn it into a positive learning journey and not as a loss. Practice a sunshine state of mind by remembering that after every storm, the skies clear up and here comes the sun!! 🌞😎 #herecomesthesun #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

HELLO SUMMER!!! 🤩 SHARING MY MONTHLY MESSAGE FOR JUNE 2023 MOTTO… HERE COMES THE SUN. ☀️ Do you feel like singing? Here comes the sun (Doo-d-doo-doo) Here comes the sun And I say, "It's all right." I love the easiness and positivity of the Beetle’s songs and I particularly find this one so soothing as it captures a beautiful message of hope through a metaphor between a long, cold, lonely winter and the difficult moments in our life. Some of these moments could feel like they last a long time, could be even years filled with worry, anxiety, fear, depression, the days could feel dark, confused, hopeless and uncertain, like you are living through a storm that doesn’t seem to want to let up in your life. Here Comes the Sun is a message of hope, where the winter ends and it’s followed by some rays of sunshine. As we get ready to welcome the good old summer season, this month’s motto is just that, a reminder that after the storm, the sun will shine again, so don’t lose hope, look around for the rainbow, it means the sun is somewhere behind those clouds. After a while, it will stop raining, and the sky will become brighter, rays of sunshine will pass through, the winter ends, and Here Comes the Sun and it finally feels like "it's all right". #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #herecomesthesun

“CELEBRA CADA TRIUNFO, NO IMPORTA QUE PEQUEÑO SEA” “Success without fulfillment is the ultimate failure”. If all we do is just continue to keep moving to the next task or goal, if we never stop and celebrate our wins and acknowledge our accomplishments (Big and small) then we never can experience happiness, we can’t ever feel satisfied with what we have accomplished. Isn’t this the ultimate failure? It's not that difficult to find reasons to celebrate, and I mean right now, just start by getting in the habit of often bringing awareness to all the little efforts you have made. This celebration practice also emphasizes that change happens by the little choices we make in each moment. Let’s practice. This week I celebrate that I... 💕 #celebrate #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #changestartswithadecision 🤩🎉🙏💕 #celebrate #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #changestartswithadecision

“LA VIDA ES UNA CELEBRACIÓN, Y TODOS ESTAMOS INVITADOS” “The celebrators, celebrate! Already there is too much—the flowers have bloomed, the birds are singing, the sun is there in the sky—celebrate it! You are breathing and you are alive and you have consciousness, celebrate it 🤩🎉🙏💕 #celebrate #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #changestartswithadecision

“TODOS LOS DÍAS DE TU VIDA SON UNA OCASIÓN ESPECIAL” “There is magic, beauty, romance and poetry waiting for you every step of the way. Life is waiting for you, with open arms. But where are you? You are not present here, in the now. Perhaps you are trapped in the past – thinking about what could have been. Or you have raced into the unborn future – busy worrying about what has not yet happened. Remember: this moment is the only Life you have! Unless you are present in the moment, you cannot celebrate Life” You do not need a party to celebrate, life itself is a festival 🎉🤩🙏💕 #celebrate #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #changestartswithadecision

May Motto CELEBRATE!! 🎉 CELEBRATION is an important part of our health and life’s fulfillment, really, just saying the word or thinking about it instantly could make you smile. Celebrating is just good for us. It's an opportunity for planning something fun, for laughter and excitement. It can include games, conversations, singing and dancing, all activities that help you relax, lower blood pressure, and fill the happiness bucket. There is also a different kind of celebration that is just as important, the one where we take time on a regular basis to reflect upon and celebrate all the small and big wins that happened to us. I like to do this with my husband often before going to sleep, we will ask: What went well for you today? It helps us finish our day on a positive note and acknowledge all the tiny efforts we made to move our tasks, or goals forward. Taking time for this activity is so crucial as it brings joy and happiness, it builds excitement which helps to increase productivity, and most importantly, it allows you to consciously recognize your accomplishments which build up confidence and momentum for sustained habit change. Celebrating gives us an opportunity to take our minds off of the constant doing and focus on recognition and appreciation for all that has been done. “Success without fulfillment is the ultimate failure”. If all we do is just continue to keep moving to the next task or goal, if we never stop and celebrate our wins and acknowledge our accomplishments (Big and small) then we never can experience happiness, we can’t ever feel satisfied with what we have accomplished. Isn’t this the ultimate failure? It's not that difficult to find reasons to celebrate, and I mean right now, just start by getting in the habit of often bringing awareness to all the little efforts you have made. This celebration practice also emphasizes that change happens by the little choices we make in each moment. Let’s practice. This week I celebrate that I... #karinadugandhealthandlifetips #healthandfitnesswithkarina #celebrate

“Tienes que Nutrir para Florecer.” 🌸 “Nourishment is not only what you eat. It is what you watch, what you listen to, what you read, the people you hang around.” Its being mindful of the things we put into our body, emotionally, spiritually and physically. It’s a commitment and an investment in YOU and in a continuous work in your best self, a never-ending job that must be done with patience, compassion, and self-love. LIVE LIFE IN FULL BLOOM #bloom #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #changestartswithadecision

El proceso de convertirte en tu mejor versión requiere que incluyas ponerte en forma. 💪🏋️‍♀️ Taking care of your body and budgeting time to exercise and work towards a healthier, fitter, stronger YOU will affect all areas of your life in a positive way. Your mind and body are part of the same system and by working towards getting FIT, that dedication of time, effort, passion, and consistency will simultaneously transfer and reflect in our characters and in our lives. "IF WE HAVE THE POWER TO CHANGE OUR BODIES, WE HAVE THE POWER TO CHANGE OUR LIVES”. No matter where you are in your fitness journey now, you can always improve! And if you just don’t know how, or where to start and you think you will benefit from someone to be accountable to, and support you and encourage you throughout the whole process, from creating a custom nutrition and exercise plan to learning to make those habits stick in just 90 days just reach out and private message me to book a FREE Health & Body Discovery Session. #bloom #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #changestartswithadecision

Con cuidado personal es cómo recuperas de vuelta tu poder. FLORECE 🌸 And by self care I mean taking time to do things that help you live well and improve your overall health. We can’t share with others a resource that we lack ourselves. It’s time to heal, to be happy, to take a decision to flourish, do so and watch the rest of your life fall into place. BLOOM 🌸 #bloom #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #changestartswithadecision

With birthdays comes reflection, retrospection and new inspirations. The result is the monthly motto for April 2023 BLOOM 🌸 To Bloom means to live in a range of optimal wellbeing, it’s a state of cultivating our own strengths, in simple terms is just to feel good and function good. It’s the contrary from wasting away, with no purpose, living stagnant in negativity and burying our unique gifts with continuous apathy or self-destructive actions and behaviors. When you are blooming you experience positive emotions, you are interested in the world that surrounds you and you have meaning and purpose in your life, at least most of the time. How do we bloom? 🌸By taking steps (The smaller the better) towards self-esteem, feeding a positive attitude towards ourselves, with optimism and resilience, self-determination, and surrounding ourselves with positive relationships. 🌸Add to that gratitude, making the conscious habit of expressing daily appreciation for big and small things alike. 🌸Helping others, which helps you to bloom by providing a sense of connection, happiness, and purpose. 🌸Getting help from a professional that can help you coax out your innate abilities and personal power and support you and lead you to put them to use for the good of the world. To conclude, you bloom when you pay attention to your overall well-being, when your mental health is just as important as your physical health. Blooming is a commitment and an investment in YOU and in a continuous work in your best self, a never-ending job that must be done with patience, compassion, and self-love, remembering that life is like a flower, “It can die and wilt at any time, but with a little tender care, it will bloom for what seems like forever”. LIVE LIFE IN FULL BLOOM #karinadugandhealthandlifetips #healthandfitnesscoach #healthandfitnesswithkarina #lifecoach

“Estamos nada más caminando juntos a casa.” 🫶 It takes an army of people to make it through life, everybody’s contribution is important, just take a look around, you will see so many examples of people who really are walking each other home and, in the process, growing themselves. Great things are never done by one person, they are done by a team of people who support you, inspire you and by those you can count on to help through challenging times and that are cheering for you. Just remember that we are all just walking each other home and by helping each other in this lifelong journey we will positively impact each other in both directions. We get fuller by feeding others. “I can do things you cannot, you can do things I cannot, together we can do great things.” IT TAKES AN ARMY #ittakesanarmy #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

“Individualmente somos una gota. Juntos somos un océano” Unity is strength, when there is teamwork and collaboration, wonderful things can be achieved. 💪😊💕 #ittakesanarmy #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

“Las relaciones más saludables son aquellas donde eres un equipo; donde se protegen los unos a los otros, y se defienden unos a otros.” Se necesita un Ejército. 💪 #ittakesanarmy #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

Encuentra un grupo de personas que te reten a mejorar y te inspiren, pasa mucho tiempo con ellos, y te cambiará la vida. Se necesita un Ejército. 💪 #ittakesanarmy #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

Welcome March 2023 and with it the monthly motto: IT TAKES AN ARMY! A phrase used throughout history when referring to the importance of unity and collaboration. Its idea is that together we can achieve greater success than we can alone, a concept I would like to borrow to frame my message for this month, which is that to live a happier, healthier life you’ve got to cultivate meaningful relationships. No one makes it alone, no one is self-made, any of us that has something to be proud of was able to acquire it through people that directly or indirectly were involved in our success. Think about those that may have influenced your life positively, family, teachers, mentors, friends. No one can succeed alone, not one person, not a country, not the world. We need to be united to be stronger and better, because no one is perfect, each of us has special gifts and shortcomings, weaknesses and strengths that help us keep moving forward by complementing and learning from each other. Since these monthly messages are written with the purpose of sharing what I believe to be the important tips and tools to help us live our healthiest and happiest life ever, this month’s motto could be one of the most crucial ones in that pursuit. Researchers said that embracing community is the key to health and happiness, your relationships and most specifically the quality of those close ones help us live longer, happier and healthier. I personally feel extremely blessed and forever grateful for being able to enjoy so many wonderful relationships in my life, thanks to those relationships I keep on aspiring to inspire during my lifetime and spreading a message of unity, camaraderie, friendship, and fun. So, through this whole month I purposely will specially cherish my team, the people that continue to support me and encourage me to keep living on purpose, the loyalty of my amigos and the many abounding memories that make us, and I invite you to do the same. IT TAKES AN ARMY to become better, stronger, healthier, and happier 😊🇺🇸💪. #karinadugandhealthandlifetips #healthandfitnesswithkarina #ittkaesanarmy #healthfitnesslifecoach #transformation #ifnotnowwhen

LA MEJOR PRUEBA DE AMOR ES LA CONFIANZA” Conozco tu corazón ♥️ Having trust makes love come alive. Trust isn't just the basis for a relationship; it's the lifeblood that keeps a relationship healthy. "Life is always built of relationships with people, and trust is vital to fill friendship, honesty, love and passion in a relationship. Trust is considered the central pillar supporting a relationship, and is compared to the concrete foundation of a house." Kent Pinkerton #iknowyourheart #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

“ESPERO QUE ENCUENTRES UN AMOR QUE NO TENGAS QUE CUESTIONAR” Conozco tu corazón ♥️ “You owe it to yourself to have the kind of love that sticks around. Something mutual, something that feels safe and taken care of. The kind of feeling that only increases with strength the longer you’re together. Find a love that makes you a better person. Someone who encourages you to grow, but also loves who you are right now. You deserve a love that won’t keep you up worrying. You deserve a love that feels like home. A love that is certain. A love that makes sense”. Ari Eastman #iknowyourheart #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

AMISTAD ES …COMPRENSIÓN TÁCITA 💘 Conozco tu corazón ♥️ “Love is friendship that has caught fire. It is quiet understanding, mutual confidence, sharing and forgiving. It is loyalty through good and bad times. It settles for less than perfection and makes allowances for human weaknesses” Ann Landers HAPPY VALENTINES WEEK EVERYONE 💕♥️💘🌺 #iknowyourheart #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

About our February 2023 Motto: “I Know Your Heart”. I heard these words for the first time from a very dear friend of mine one day after her birthday when I called her to apologize as I realized I missed her actual day. I was mortified as I really love this friend and didn’t want her to feel I didn’t care enough to remember, then she said, “don’t worry, I know your heart”. In other words, she KNOWS I love her, and she knows I haven’t meant to hurt her. Those simple but powerful words brought an instant feeling of peace, I relaxed and was thankful for her grace and moved on thinking a couple of things, number one, I’ll never miss her birthday again, second, what a wonderful way to judge many situations in our life. It's a complex subject but in a few words the message for this February 2023, (The month of LOVE) means: Make sure you always take time to look at the intentions behind the actions of someone you care about before reacting. I’m not saying it’s not ok to have feelings about the specific situation, after all you are a human being and anger, disappointment, confusion, and sadness are all part of being one, but how many times we just make up meanings and create an overly dramatic situation and ruin a relationship for something that could’ve been easily seen under the lenses of just those simple words: “I Know Your Heart”. Of course, this kind of understanding requires a caring and thoughtful relationship to start with, one where you know in your heart that person’s intentions are genuine and authentic towards you, one where you know this person’s heart is in a good place, in that case, you need to be able to look past the impact of the action, have an open conversation to make sure that person is aware of how their actions or words impacted you so they have a chance to do things differently in the future and finally move on. “I know your heart” is knowing what that person is thinking and feeling during an action or conversation and their real motivation behind a specific situation. What a great tool to create loving, lasting relationships. 💕 Happy Love month everyone!! #karinadugandhealthandlifetips #healthandfitnesswithkarina #iknowyourheart

“Se lo suficientemente valiente para ser malo en algo nuevo”. I admitted, I’m scared of doing new things. I get sweaty, I have palpitations, I get that voice in my head that tells me, “You are going to look ridiculous”, “People will laugh at you”, “You will be criticize”, “What if I get hurt?” “You don’t really need to take that chance”, I could keep going. Then REALITY hits: You are not going to be good at something you’ve never done. Period. So BE BRAVE and GIVE IT A GOOD TRY!! When we are learning something new, we must be brave enough to confront the fear and discomfort that generates the unknown, why? Because fear of failure or embarrassment is what is getting in our way of progress and success. There’s a great temptation to beat ourselves up when we start doing something new and it doesn’t instantly go well, but you and I both know you can’t just skip the process of practice and repetition that's required to get good at anything; doing so it’s what’s called (having an unrealistic expectation). We must BE BRAVE to suck at something new if we want to grow and accomplish. Know it will be challenging, know that it will take time to feel accomplished, try giving yourself time and permission and grace to get better at it, stop judging yourself right away then quitting without giving yourself the chance to get better. Just keep on showing up, stick to it for a while, then a little bit longer, try again, and again, you might just find yourself a new passion, for sure won’t regret learning new skills, you will be happy you were brave enough to give it a good try! And just remember: “Every Master was once a disaster”. 😉💪 #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

“AL CARAJO, VÁMONOS! Pongámonos en acción y hagámoslo” Si no ahora, cuándo? YES! That thing you’ve been thinking of, that thing that scares you and excites you at the same time, that thing you know it will either improve your life, or bring joy to it, or just that thing that got to be done, that acción, that resolution that you KNOW you just got to do and you have a feeling it would be just wonderful when is DONE! THE TIME IS NOW! IF NOT NOW, WHEN? HAPPY FRIDAY AMIGOS!! 💕 #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

“TOMA ACCIÓN IMPERFECTA” Si no ahora, cuándo? This concept has had a profound positive influence in my everyday life I used to think that perfectionism was a positive trait to have and of course there is a part of it that should remain, the part that expects ourselves and others to do well. The problem arises when we hold impossible standards and are not flexible about thinking of failures as feedback instead of a way to define us. We keep on waiting until things are “Perfect” to make a move, in fear of looking bad and disappointing. It's time to upgrade those beliefs for the ones that serve us better and make us happier. 😊 Ditch perfectionism, and just take imperfect action. Action is the antidote for anxiety, and perfectionism is the enemy of progress. Taking imperfect action is not about being impulsive, it's about being clear about what you want and taking baby steps to get there, letting good enough, be good enough, and practicing to remain consistent, positive, and patient through the process. 😉👍💪 IF NOT NOW, WHEN? HAPPY FRIDAY AMIGOS!! 💕 #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen

January and 2023 MOTTO: IF NOT NOW, WHEN? Though I’ve been using this slogan in my coaching business for a while now, this past year it really hit me differently somehow. As I traveled to my native country to spend time with my family. While there, enjoying the company of people I love and that I don’t get to see as much as I would like to, I noticed the clock ticking. For them, for me, for everyone, then I got this burning desire to revolutionize my life, and by doing so, the motivation to continue spreading the work of practicing and teaching myself and others how to create a happy, healthy, and fulfilled life got a new fresh spark of momentum and determination. The first thing that came to my mind is the importance of ceasing looking down on ourselves. I hear it every day, from others, also from an annoying voice in my head, it tells us we are not ready to give it a try, we don’t have yet what it takes to conquer that goal, to go for it, to take that risk, to learn that skill, because we are never good enough, never ready enough. Truth is that we will never be fully ready and while we keep waiting for things to be perfect, life keeps on passing by without ever really doing much of anything, just letting excuses become your reality, keeping us dormant and fearful, inside our comfortable cocoon, waiting for happiness to knock at our door. While the clock keeps on ticking. But friends, the reality is that to feel truly happy with your life, to feel good with yourself, you don’t have to be perfect, actually it’s the opposite, let’s dump perfectionism, which is the enemy of progress, just be brave to come out and PLAY out of your cocoon, just TRY!! Anyone can do and achieve anything just by breaking down the task in small enough chunks. Take a STEP, then another one, small and consistent, surround yourself with helpers, be patient and positive, because you are capable, you have what it takes, and STOP saying I’ll start “Someday”, “Tomorrow”, “On Monday”, “When I’m ready”, the time is NOW, because, If Not Now, then When? #healthandfitnesswithkarina #karinadugandhealthandlifetips #ifnotnowwhen #shapeit #shakeit #happynewyear2023

“Nadie es perfecto en este mundo. Perdona a la gente por no saber mejor, y aprende a seguir adelante”. FORGIVE In this last Friday of 2022 sounds like a good reminder to close our monthly motto: FORGIVE, with this simple but important concept that it’s a crucial one on our quest to living a happy and healthy life. Letting go, forgiving and moving on will set you for a fabulous New Year and beyond! 🤩 ✌️ Nothing is more valuable than PEACE! If the concept is difficult to you, remember that forgiving is not forgetting, and that it also doesn’t mean you are agreeing what what what’s done or believe it was right. Forgiving means you can remember without anger, you have chosen not to dwell on the matter anymore, you have moved on and doing so allows you to take your power back. You chose PEACE and as a result you are now FREE to move on with your life without the imprisonment of that feeling! Also in many cases, people just don’t know better, and we all make mistakes and hurt others, make sure you always take time to look at the intentions behind actions. Specially when someone is dear to you, don’t magnify their flaws, instead recognized intentions, if they are pure, FORGIVE! 💕 #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #forgive

DECEMBER 2022 MOTTO: FORGIVE Does the word make you flinch? Thoughts come out like: (They don’t deserve it), (I can’t forget what they did), (I can never be friends with them again), (They need to apologize first), and many others? Let’s first start by clarifying that none of those things have to happen in order to practice and reap the benefits of forgiveness. Forgiveness is not just about saying the words. “It is an active process in which you make a conscious decision to let go of negative feelings whether the person deserves it or not.” By releasing and letting go of the hurt and anger, you liberate yourself from being a victim. Forgiving doesn’t make the other person right. It doesn’t condone their behavior, but it puts you back in control of your thoughts and feelings. It frees you from the imprisonment of that pain. This is a choice!! And this choice can have a profound positive impact on your health as studies have found that the act of forgiveness helps by lowering the risk of heart attack and diabetes among other conditions; improving cholesterol levels and sleep; and reducing pain, blood pressure, depression, and stress. On the contrary, chronic anger and bitterness puts us in a fight-or-flight mode, which results in changes in heart rate, blood pressure and immune response. Forgiveness, however, calms stress levels, leading to improved health. How do we FORGIVE? Make a decision and seal it with action. Talk to the person who wronged you, or if that is not a choice, find another way to express your feelings, write them down or talk to someone you trust about it. Understand that no one is perfect, we all make mistakes. People behave to their own level of trauma; you don’t have to return to a relationship or accept their behavior but it’s healthy to feel empathy and compassion towards them. Forgiveness doesn’t mean reconciliation; it means releasing resentment so you can move on with your life. Finally, let’s also remember that the act of forgiveness includes forgiving ourselves too. Ultimately if the act of forgiveness instills peace or healing, it’s worth the personal work to let go and move on. 🙏 #karinadugandhealthandlifetips #forgive

“Consejo de Truco de Vida: Déjalo ir, y DISFRUTA TU DÍA” Demasiado bendecida para estar estresada! ✌️ 🙌 When we focus on negative stuff, and constantly complain, we attract more things to complain about. Same happens with Gratitude, the more we express it, the more we focus on our blessings, the more we will attract things to be thankful for. 🙏🙌😊💕 #fridaymotivationalquote #karinadugandhealthandlifetips #healthandfitnesswithkarina #healthandfitnesscoach #lifecoach #transformation #ifnotnowwhen #tooblessedtobestressed #demasiadobendecidaparaestarestresada