Artist Dates Ideas for Wellness

Artist Dates, What Are They?

Artist dates are a weekly commitment to take yourself out and do something that interests and intrigues you. They are a window for inspiration, rejuvenation, and remembering how to play—something most of us forget to do as adults.

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An artist date might involve taking a trip to a local art gallery to peruse at your leisure for a couple of hours. It might involve setting aside an afternoon to cut interesting words, phrases, and images out of magazines and create a collage for the fun of it. Artist dates do not have to involve; creative endeavors (in fact, it's better if they don't)

As Julia Cameron, creator of; The Artist Way (and the concept of artist dates) explains: “The Artist Date is a once-weekly, festive, solo expedition to explore something that interests you. The Artist Date need not be overtly artistic think mischief more than mastery when choosing an Artist Date, it is good to...

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10 Tips to Building Habits that Stick

The one secret to success is building a habit. Once you have that down you are set. That is the one secret that I teach in the Silver Wellness Academy.

You want to know the habit you are building is successful! You don't want to waste your time either. So today we are talking about how to build a habit and make it stick.

Listen to this episode here:



Watch the video here:


Here are 10 tips to building habits that stick:

1. Identify the right habits and commit to them.

It's easy to just say you want to start a new habit. But how will you commit to it? What needs to be done? Do you need to wake up at a certain time? How often will you commit to this new habit? 

Be careful with commitment. You can overcommit. You can also under-commit.

Write this commitment down. Promise yourself you will commit.

2. Have a plan.

If you have a plan and you know exactly what you are going to do it's way more likely you will stick to it.

Here are some examples of plans:

  • Do...
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How to Improve Self-Discipline

Improving self-discipline can help in your career, physical and mental health, and any dreams you may have. But as you probably know it can be difficult to cultivate discipline. So that's what we are going to talk about today.

Need help with self-discipline? Perfectly Fit with Kathie incorporates self-discipline into the mindset portion of the course. Visit here for more information now!

#1. Identify where you can improve.

Probably the most important thing you can do is identify where you can improve.

What aspects are your weakest points?

Grab a notebook and be honest with yourself. (Lying to yourself will not help with your goal of improvement) Besides this is just between you and you, why not be honest?

Do you spend too much time on social media? Struggle to keep focusing? Do you have a hard time saying no to others? There’s probably something that immediately comes to mind when you think about where you are lacking self-discipline.

#2 Determine what motivates you. 


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10 Ways to Boost Your Immune System Naturally

While bolstering your immune system is easier said than done, dietary and lifestyle changes may strengthen your body's natural defenses and fight off harmful pathogens, or disease-causing organisms.

Here are 10 tips to boost your immune system naturally.

1. Get enough sleep. Inadequate sleep may increase your risk of getting sick. Most adults need at least 7 hours of sleep a night. Try these tips to help improve your sleep:

  • Have a nighttime routine that includes winding down and self-care like a warm bath, journaling, meditation, or listening to relaxing music.
  • Limit the use of screens as they can disrupt your sleep-wake cycle
  • Exercise regularly! (you knew I was going to say that)
  • Sleep in a dark cool room 
  • Go to bed and awaken at the same times 

2. Stay hydrated. Staying hydrated doesn't necessarily protect you from those germs and illnesses, but preventing dehydration is important to your overall health.

Given that dehydration can make you more susceptible to illness,...

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How to Find More Time in Your Day

"I just don't have the time!"

This is the #1 reason I am given by those who tell me that is why they don't exercise.

Listen to the podcast episode here:


Show Notes Here: 

But consider the alternative! What happens if you don't exercise? Your health declines even more so. The pain gets worse.

I don't want that for you! So today I'm giving you 12 ways to find more time in your day!

#1. Analyze how you do spend your time. Spend a few days doing this. You will quickly find time zappers or wasters and find ways to eliminate them. There also may be things you can combine, re-order, or delegate.

#2. Plan your day the night before. An evening routine that consists of getting ready for the next day ahead. For example, lay out your clothes for work and exercise. Plan your meals for the next day. Write your to-do list for tomorrow. A well-thought-out evening routine will help with your sleeping too.

#3 Examine your attitude. Just like...

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Start Your Morning Right

I am often asked, "What do YOUR mornings look like Kathie?" Well, I will tell you.

I've always been one to sleep. I love my sleep so if the thought of waking up before the crack of dawn makes you sick. Listen up, this WILL drastically change your life.

I have also been nicknamed "routine" by my son who travels all the time - like his dad. Not my thing, I know I am weird but blame it on my PTSD because that is why. 

Besides I have found pleasure in simple things. I find creativity in my day-to-day routine. And I am profoundly happy - every single day.

This may make you nauseous  but bear with me.It hasn't always been this way.

I have, after all, created all of this because I stopped mind screwing myself out of health, happiness, wealth, and abundance. It is a process! And it is what I teach!

My mornings start with an alarm at 4:30 AM. Eddie has to get up earlier than me so that is technically his alarm. I am out of bed by 5:15 though.

In those 45 minutes, I:

  • Contemplate my...
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TW Davis YMCA is Closed Permanently

fitness fitness after 50 Nov 22, 2021

The YMCA is not so "C" anymore and here's why.

Over the weekend I posted in my stories about the YMCA closing permanently after closing for over a year with COVID.

They fired everyone, myself included, via email. Listed below.  Rude and shocking!!

The email came just days after the CEO of OCuSOFT told me they were going to re-open the gym. So naturally, I thought the YMCA was following suit.

Mind you in December of 2020 I had been with this YMCA for 20 years. I basically "grew up" there in my fitness career. And my boys were little when I exercised there.

But they fired us all. Here's the email:

TW Davis YMCA Family, 
The COVID-19 pandemic has been difficult for us all. The YMCA of Greater Houston was not immune to the devastation and was greatly impacted. With a $50 million revenue loss, it forced us to strategically evaluate the best way in which to adapt in order to resume our membership and wellness operations in a new and...
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10 Tips to Beat Insomnia

We all fall victim to insomnia from time to time. Wouldn't you like a way around that? It's aggravating. 

But here are 10 tips to beat insomnia!

1. Limit work-related and social media activities in bed. The bed is for sleeping and having sex. If you suffer from insomnia activities such as working from the bed or checking your phone can increase alertness and make it difficult to sleep. 

2. Wake up at the same time each day. While sleeping late on the weekends can be tempting especially if you had trouble sleeping during the week. This is not healthy if you suffer from insomnia. It is better for you to train your body to wake up at a certain time every day.

3. Eliminate alcohol and stimulants like caffeine and nicotine. Caffeine can affect your body for several hours after consumption. And alcohol can make you drowsy but can also cause you to have disruptive sleep. And if you take medications that affect your sleep talk to your doctor about times of day to take the...

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How To Overcome Resistance

We've all been there. We set a goal with the greatest intentions and we are filled with optimism. Very quickly though, fear, doubt, and indecision creep in. This is resistance in disguise!

There is nothing easy about resistance. I call it speed bumps or hiccups on the way to our destination. It is not a matter of "if" you will hit resistance but "when."

Resistance is that thing that keeps you from doing what you say you're going to do!

Stop mind screwing yourself out of success when you hit these speed bumps and be ready with these 3 mindset shifts!

1. Expect Resistance to Happen.

Resistance can take many forms: friend drama, the weather, family obligations, illness, government. The list goes on and on.

  • It will look different for every person
  • It will look like something else, like that bright shiny object that will take you off the path!

In his book "War of Art" Steven Pressfield says

"Resistance is the equal and opposite reaction of natrue to the new thing that you and I are...

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Calories Burned While Sleeping

Did you know that you burn calories when you sleep?

This question was asked of me by a friend who uses Noom - a mindset app on weight loss. Link to the app right here!

You sure do! And let's discuss.

You have something called a basal metabolic rate which means you burn so many calories around the clock, even when doing no certain activity like sleeping.

Click Here for a calculator to figure out your BMR now.

However, there are several factors that come into play as to how little or how much you do burn. They are as follows:

  • Body fat percentage (this is not the same thing as BMI which is just your height divided by your weight in metric terms). The more muscle you have on your body the more calories you burn. AND the more fat you have on your body the fewer calories you burn. 
  • Doing cardiovascular exercise regularly will also burn more calories around the clock. Why? Because you have trained your heart effectively and therefore it burns more calories. BTW this also...
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