Kerisma Vere's Blog

Another author asked me what I have been doing to build momentum with my books and my sales so I created a handout detailing the approach that has been working for me.

💫My Best Tips for New (and Growing) Indie Authors
From one author to another — here’s what’s helped me build real momentum.

1. Build an online presence — slowly and sustainably.
Choose one or two platforms to start (Facebook, Instagram, TikTok, Pinterest, Reddit).
Add others only when you have the capacity. Consistency matters more than being everywhere.

2. Claim your author profiles.
Make sure you have an author presence on:
• Goodreads
• LibraryThing
• BookBub
• Amazon Author Central
Upload your book, add a warm + welcoming bio, and use the same author photo for consistency.
Write slightly different book descriptions for each platform so they don’t feel duplicated.

3. Create a simple website or landing page.
It doesn’t have to be complicated or expensive — I found Hostinger very affordable and easy to use.
If you want help choosing a setup, feel free to ask.
The social media presence, author profiles, and website feed google so that you show up with some creditability when someone does a search. A strong google profile will enhance your reputation and create momentum down the road.

4. Join good author groups — and be a contributor.
Vet groups for real engagement and community.
Learn the rules, follow them, and support others without expecting anything in return.
Follow other authors, engage with their posts, and where possible download their KU books.
Good energy builds good energy.

5. Curate reviews intentionally.
Everyone does this differently, so do your research — but here are common approaches:
• ARC groups
• Beta/alpha readers
• Reader swaps (ethical ones!)
• Adding a QR code or short review request in the back of your book
Familiarize yourself with Amazon and Goodreads policies and work within them.
Reviews matter far more than early royalties.

6. Focus on readers — not sales.
In the beginning, your goal isn’t income — it’s visibility, enthusiasm, and connection.
Readers who love your work will talk about it, share it, review it, and become long-term supporters.

7. Explore free or low-cost editorial reviews.
There are many options — some budget-friendly, some not.
IndieReviews offers an affordable option and a contest.
Skip big paid BookBub editorial reviews for now; instead, use BookBub’s cheaper ad tools when you run promos.
If you enter booklife contest it comes with a professional critique Make sure to add editorial reviews to A+ Content for your book on Amazon.
Ask readers to post reviews on Goodreads as well as amazon bc it boosts and will show on your product page once you have enough ( make sure you have used the same author name for your goodreads and amazon accounts for this to coordinate)

8. Use Kindle Free Days strategically.
If you’re in KDP Select, you only get 5 free days or 1–2 countdown deals each 90-day cycle.
Use free days to boost visibility, then promote them on:
• your socials
• BookBub ads
• Written Word Media
• promo groups and newsletters
This gets your book in front of new readers, which is the whole point early on.

9. Read other authors books and leave reviews.
It builds goodwill, strengthens the community, and often results in supportive connections that last.

10. Pitch podcasts.
Look for shows related to your book’s themes or your personal story.
Send short, warm pitches. Not everyone replies — that’s normal.
If a podcast charges a fee, do a cost-benefit analysis to decide if it’s worthwhile exposure.

11. Show up locally.
Check out:
• markets and fairs
• library events
• indie bookstores
• community organizations
Even one book sold is one more reader in the world — and the energy you create multiplies. Don't be discourage by those who say no or don't reply. Showing up in person with book in hand is more effective than emails or phone calls Do one outreach a week if possible.

12. Use author copies as low-cost PR.
Sign them. Gift them. Donate them.
Libraries, shelters, community agencies, friends — anywhere your story might matter.
This builds goodwill and sometimes leads to unexpected support or reviews.

13. Share your journey on social media.
People love being part of the behind-the-scenes moments:
• unboxing your author copies
• updates about milestones
• the ups and the hard days
It makes your audience feel connected to you, not just your book.

14. Give more than you take.
Show up as a contributor, not just a promoter.
People remember generosity and authenticity.

15. Do one small visibility task every day.
Just 15–30 minutes:
• make a post
• email a bookstore
• research a podcast
• update your website
Tiny actions build big momentum over time.

16. Be patient — this is a long game.
Readers are gold.
When you find them, they often stay with you for life.

17. Build an email list when you can.
This helps you reach readers directly for:
• ARCs
• launch announcements
• events
• your next book

18. Practice self-care.
Exhaustion shows.
Your energy affects your creativity, your marketing, and the way people receive your work.

19. Celebrate every turned page.
Every single reader is a gift.
Appreciate them. Engage with them. Let that fuel the journey.

Well, I’m officially gearing up for the launch of my holiday novella, Sarah’s Secret Christmas Wish, which comes out December 1st! It’s been such a meaningful project to work on — a cozy, heartwarming sapphic story about second chances, unexpected connections, and finding the courage to be seen.

In the spirit of celebrating a little early, I’ve dropped the eBook price to $2.99 worldwide for the next couple of days, and the paperback is $5.98 here in Canada. It’s just a small thank-you to early readers and anyone who has supported me while I’ve been building my writing and publishing journey this year.

If you enjoy holiday romances with a touch of tenderness, snow-lit moments, and characters who feel real and imperfect, I hope this novella brings you a little joy and comfort heading into December.

Thank you so much to everyone who has followed along, reviewed my books, or simply taken the time to read what I’ve created. Indie publishing is full of ups and downs, but the community here on Goodreads has been such a bright spot.

Wishing you all a warm, book-filled start to the holiday season. ❤️
— Kerisma

Just wanted to take a moment and thank all of you who have been engaging with my book. Whether you left an honest review, entered my October giveaway (700 of you!!!), commented or liked any of my content, voted for me on a listopia list, tagged the book, or quietly added it to your shelf, I truly appreciate the overwhelming support and feedback I have received.
On a kind of funny note...there was a mix up with the file that was published -one of epic proportion! If you have a current edition please know I am aware of the 69 spelling errors, the 160 grammar errors, and the issues with formatting that show up.
For me its been an opportunity to practice the very strategies I discuss in the book and please know I am working diligently, ( and patiently with compassion), to have the file corrected and restored to properly edited! We shall call this edition the rare blooper's edition!
The last thing I want to share was I have been delighted that my publishing journey has brought me full circle back to a deep love of mine-reading! And even though I think my book is the best book in the world I have been running across some wonderful finds and have been sharing my own reviews.
At the moment my favorites are the Secret Series by Suse Wilcox (The Secrets of Chilkoot Trail & The Secrets of Iao Valley) and The Other Disney by Bernard Leo Markus. Wishing you all continued wellness and I look forward to wherever our paths may cross.

From Self-loathing to Unconditional love — The most important journey of all.

For much of my life, I didn’t like myself very much. In fact its fair to say that there were times I actually hated myself.

I came from an environment where the messages I absorbed were mostly about what was wrong with me. I was taught to internalize pain, self-judgement, and blame — through bullying, rejection, and misunderstanding — and I grew up with a deep sense of unworthiness. My self-talk was harsh. My inner world was a place of constant judgment. The world I lived in was often unkind, never unconditional, and over time I adopted this same harsh and unkind relationship within myself-mirroring the same mistreatment that was present in my environment.

The voice in my head had learned to echo the ones I heard around me. It was sharp, critical, relentless, and unforgiving. It was a way to keep myself safe in a world that had not been safe for me. If I could identify what was wrong with me and fix what needed to be fixed then perhaps I would be worthy of love and acceptance by those around me. Not only did I spend decades trying to be who I thought others wanted me to be but I spent much of that time also trying to escape the relationship I had with myself, because it was too painful and too tangled to be with my internal world.

As many do I poured my energy into others, believing that if I could make them happy, maybe I’d finally feel okay inside. Maybe I would be loved in the ways I both longed for and needed. I made other people my compass and I found a fragile sense of self worth in being there for others; being a good daughter, a good friend, a good partner, a good employee. It did not matter how much I had to hide my inner turmoil or how tired, anxious or unseen I felt-I just kept giving, hoping that one day someone would give it back.

But the truth is no one can give you the relationship you refuse to have with yourself. And that old saying we all have heard, “No one can love you if you don’t love yourself”, is true. Because unless we have done the work to connect with our own inherent worth and right to unconditional love we will never truly be able to receive the love anyone else gives us no matter how genuine it may be.

Eventually, life began to fall apart in all the places I had been avoiding. I stopped being able to pretend and I came to understand nothing would ever change or last if I did not turn to face myself and finally prioritize the relationship with myself. I had prided myself on not having toxic relationships with others in my life but the truth was I was having exactly that with myself. I was exhausted from chasing approval and putting all my hopes in someone else. I was broken from always being left with nothing when once more having invested all my energy, care, and time into another left me alone and empty handed.

I realized I could no longer outrun myself. I had to turn inward — to face, understand, and learn to care for the person I had abandoned the most: me. Something deep inside me practically screamed; “You have tried everything else and it has not worked. It’s time to stop chasing, stop running and turn and face yourself. You need to get good with yourself before you will ever be able to achieve the relationships or dreams you so deeply want”.

That decision didn’t lead to a straight path of healing. It was bumpy, confusing, and full of resistance. My inner critic had been running the show for years, and learning to meet that voice with compassion took time. I had an extensive trauma history, primarily relational trauma, that was the basis for all the ways I had coped thus far. It has taken time, patience, and even courage to get to know myself and learn to embrace all aspects of myself with unconditional love and compassion. Over the past decade, I’ve worked to understand the roots of my inner world and slowly replaced judgment with care, hostility with gentleness, and shame with curiosity.

Today, both as a coach and as a human being still on the journey, my passion is helping others change the relationship they have with themselves. I believe this is the most important relationship we will ever have. For many of us its also the most neglected and undervalued one as a result of our own histories that often lacked real experiences of compassion or unconditional love and living within a society that uses words like selfish and self indulgent to label putting ourselves first. In todays world the word narcissist is also being misused in many places to belittle and demonize self worth. (I am not speaking to the true clinical problem that exists within some individuals).

In a world that teaches us to prioritize everyone else, we often forget that how we treat ourselves sets the tone for every other connection in our lives.

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Love Is an Action

Unconditional love isn’t something that appears just because we decide it should. It’s something we practice. It arises out of the experience of responding to ourselves with love no matter what. For many of us we have never truly felt this never mind known how to offer it to ourselves. It does not magically happen overnight but develops over time from a commitment that we will love ourselves regardless of feelings, behaviours, beliefs or experiences. That does not mean we don't hold ourself accountable, but that we do so from a place of knowing we are loveable and worthy regardless of strengths or faults, successes or failures.

Love is built through attunement, understanding, and care. It shows up in how we speak to ourselves, how we respond when we make mistakes, and the beliefs we hold about our worth. Attunement means getting to know ourselves and connecting to our thoughts, feelings, needs experience so that we feel seen and heard and known. Understanding means we go beyond old assumptions and judgments to look at the bigger picture rather than use the narrow lens our own critic and others often use. When we feel understood, we feel safer, and yes more loved. Care is a feeling but its also an action. Feeding ourselves, providing comfort and rest, movement, connection, stability, security, meeting our basic needs, and more are all components of how we care for ourselves. Its hard to feel loved when you are treating yourself with deprivation, neglect, minimization, or dismissiveness. Not that any of us can get it perfect but intent and effort matter. When we know we care and we know we are trying then the places we fall short don't hurt so much.

Real self-worth doesn’t come from success, appearance, or achievement. It comes from knowing who we are, understanding why we’ve been the way we’ve been, and realizing that we have always been lovable — flaws, strengths, and everything in between. Why were so many of us never taught that we are worthy and loveable simply because we are human and we exist? So many of us have jumped through hoops and twisted ourselves inside out to be worthy and loveable when in fact we always were. And in case you are one of the many who does not already know this, let me tell you now; You are worthy, deserving and loveable exactly the way you are!!

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Awareness, Pause, Choice

Change begins with awareness.

We start to notice the small moments — how we talk to ourselves after a misstep, what language we use, how we explain our struggles. Once we notice, we pause. That pause creates a moment of choice — a doorway into something new.

In that space, we can choose gentleness.

We can bring in words that sound more like love:

“What do you need?”

“How do you really feel?”

“I know you did your best.”

“I know you’re struggling. How can I help?”

“I love you just the way you are.”

“I see you. I understand why you felt what you felt.”

“I know coming down hard was once how we survived, but we’re safe now. Can we try a gentler approach?”

These simple phrases might seem small, but they can completely shift the quality of our inner life. Cumulatively they add up to a new experience of how we treat and relate to ourselves that becomes a much more rewarding and safe experience of relationship with ourselves. We start to feel and believe that we matter, not just to others but to ourselves. We start to trust that we have our own backs and that we will be there for ourselves when we need it the most.

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Why It Matters

Living with constant self-criticism is like living with someone who neglects or judges us every day. No wonder so many of us want to stay distracted — it’s painful to spend time with someone who isn’t kind to us. But when that voice begins to soften, life changes in subtle but profound ways.

We begin to enjoy our own company. We feel safer inside. We start to dream again.

The beauty of this work is that we don’t have to “fix” ourselves to deserve love. We get to love ourselves as we are today — before the job, before the weight loss, before the perfect home or partner. When we do that, change stops being about proving our worth and starts being about expressing our hopes, values, and dreams. When we love and accept ourselves exactly as we are its like having a hundred boulders removed from your back and your efforts to make progress towards goals and dreams profoundly changes.

That’s when life becomes less about self-improvement and more about self-connection. From a grounded place of unconditional love that does not require we change or improve.

And that, in my experience, is where real transformation begins.

Kerisma Vere is the Author of The Light Switch Myth; A beginner's guide to creating realistic and sustainable change. Her writing arises from personal experience, formal and informal education, and her coaching practice -Towards Wellness Coaching. You can find out more about her or her book by visiting thelightswitchmyth.me or towardswellness.ca

Kerisma Vere’s journey to wellness was not a straight line. Like many, she struggled with an inner critic that constantly undermined her efforts. “You’re not good enough,” “You’ll never change.” “You have to get it perfect.” These were the harsh words she battled daily in her younger years. . However, rather than letting these thoughts define her, Kerisma chose to challenge them. Through more than a decade of dedicated work on the relationship she has with herself , She learned to transform her inner critic into an inner coach. Today, as author of The Light Switch Myth: A Beginner’s Guide to Realistic and Sustainable Change and founder of Towards Wellness Coaching , Kerisma helps others do the same by embracing a gentler, more compassionate approach to change and to themselves.

The Path to Coaching and Writing
Kerisma’s journey to coaching and writing was shaped by her struggles with self-criticism and the pursuit of personal growth. She learned that traditional self-improvement methods, focused on willpower and discipline, often create shame and guilt rather than lasting change. She discovered that true transformation begins with self-compassion. Shifting from harsh self-criticism to compassionate encouragement made change more accessible and enjoyable. This shift helped sustain the behaviors that lead to lasting results. Compelled to share her insights, Kerisma wrote The Light Switch Myth, challenging the quick-fix mentality and advocating for a sustainable approach to change, addressing the deeper components that hinder lasting transformation.

A Unique Perspective on Personal Transformation
Her personal experiences laid the groundwork for her coaching practice. Kerisma draws from over 55 years of lived experience, 35 years of working with skilled counselors and coaches, and more than a decade of wellness coaching, to offer a unique perspective on personal transformation. She emphasizes that change doesn’t come from forcing oneself to be better but from learning to be kind to oneself throughout the process.

“We need to meet ourselves where we are at and offer ourselves a helping hand to be able to create change from a place that is meaningful and will last. Coming down hard on ourselves or pressuring ourselves to be someone or somewhere we are not yet, only makes our struggle more painful and results in less progress not more.”

The Power of Compassion
In working with others and in healing aspects of her own past, Kerisma noticed a recurring theme: harsh self-judgment and unrealistic and impossible expectations we place on ourselves. She realized that almost all of us have this inner critic and that despite a culture that teaches us to be strict and demanding of ourselves that it always works against us.. Perhaps “cracking the whip” or “shoulding” ourselves will work in the short term but it always backfires and leads to bigger and longer lasting setbacks. Showing ourselves patience, understanding, and compassion towards the things we want for ourselves and the struggles we face in trying to achieve them helps us keep going and promotes progress. Kerisma recognized that the ways many of us had been taught to approach change was in fact the real root of the difficulty and repeated experiences of failure most people faced. Through her own trial and error she confirmed that leaders such as Brene Brown, Tara Brach, and Dr Kristen Neff were in fact providing a much more successful model of personal growth, transformation, quality of life and yes even creating change. She began incorporating these principles into her work, and her private life, guiding her clients to embrace a softer, more patient approach to personal growth. She wants anyone who doubts that being nice to yourself works better than being hard on yourself to know…it really does.

Coaching Philosophy: More Than Perfection
Kerisma’s coaching isn’t about achieving perfection. It’s about showing up for oneself, even when progress seems slow. It’s about working to develop a kinder, more unconditional, more supportive, and more attuned relationship with yourself. This naturally creates a foundation from which how we approach and sustain change brings about more meaning and more engagement, ultimately leading to less internal struggle and a more rewarding experience of engaging in the behaviours required to meet our goals. This philosophy is the cornerstone of The Light Switch Myth, which encourages readers to move from self-criticism to self-support by taking a closer look within.

“Creating a kinder, more compassionate relationship to self in tandem with aligning our goals to our values and the things that are important to us deep down, while adjusting day to day based on the information and feedback our internal world embodies and gives us, is in my opinion the true recipe for realistic and sustainable change.” excerpt from The Light Switch Myth Chapter 9

The Trauma-Informed Approach

Kerisma understands the impact of unacknowledged trauma and the frustration of generic self-help plans that didn’t fit her needs. For years, she struggled with self-blame and tried to force herself into methods that didn’t align with her experience. In her late 40s, she began working with a trauma-informed counselor, which deeply influenced her approach to coaching.

Now, Kerisma advocates for trauma-informed practices in wellness, addiction, recovery, and mental health services, believing they are essential for meaningful change. She recognizes that simply telling someone with a trauma history what to do can lead to further struggles. People must be met where they are, embracing their full histories and wounds.

Her coaching creates a safe space for clients to set personalized goals and address the emotional scars of past experiences. In The Light Switch Myth, Kerisma integrates trauma-informed practices, offering tools and insights for self-compassion, healing, and sustainable transformation.

A Commitment to Integrity and Accessibility
Kerisma’s approach to coaching stands out because of her commitment to integrity and compassion. She doesn’t promise quick fixes or guarantees. Instead, she empowers individuals to uncover their own answers and create change on their own terms. Her work is rooted in the belief that true wellness is about building a positive relationship with oneself, and this relationship requires respect, patience, and self-compassion. When we learn how to support and respond to ourselves with the same kind of compassion, encouragement, and unconditional love, many of us have always naturally offered others, we become our own best resource for navigating the ups and downs and twists and turns that lasting change involves.

Kerisma also believes in making her services accessible to vulnerable populations, ensuring that her approach is inclusive. She has created an integrity and accessibility policy to support individuals who may not have the resources to access traditional wellness services. This commitment to accessibility is part of what makes her approach unique and effective.

The Power of Vulnerability
Kerisma’s authenticity is one of her greatest strengths. She doesn’t present herself as someone who has all the answers, but rather as someone who has walked the difficult path of healing and transformation, a journey that continues even now. She shares her struggles and triumphs openly while encouraging others to learn to acknowledge them within themselves. Her writing and coaching are grounded in this authenticity, reminding others that healing is a personal, non-linear journey. She has long believed that when people have the courage to share openly and honestly we move to transform the stereotypes and harmful misinformation that has left many of us feeling alone and misunderstood. We begin to reshape the conversation to be more inclusive, compassionate, and helpful. But she also knows the importance of discerning with whom and to what extent as a means of ensuring continued safety in a world that is not always as receptive as we may want it to be.

The Core Message of The Light Switch Myth
In her book, The Light Switch Myth, Kerisma shows readers that meaningful change isn’t about perfection, not even about progress. It’s about learning to love ourselves for who we are in this moment and thus change becomes a hope for ourselves and not a condition of self worth. It’s about learning to accept and support ourselves unconditionally, even in moments of difficulty. Particularly in moments of difficulty. This is the core message she hopes to impart to anyone who feels stuck or overwhelmed or just plain tired of being mean to themselves. Her message, one that comes from personal experience, it is possible to create a softer place to land within.

🌲💫💛The Hundred Acre Mood Index
(A playful way to name the feels)

🐯 Tigger
Bouncy, full of energy (sometimes too much), impulsive, high-spirited, maybe a bit scattered or overwhelming to yourself or others.

🐴 Eeyore
Low mood, sadness, exhaustion, feeling forgotten or “meh.” Everything feels a little grey. Still quietly loyal and deeply feeling.

🐷 Piglet
Anxious, tender, needing reassurance. Sensitive to others’ moods. Brave in small ways. Wants to feel safe and loved.

🦘 Roo
Playful, curious, emotionally open. May need extra structure or grounding, but brings lightness and heart to the day.

🐰 Rabbit
Controlling, overthinking, managing everything but a bit wound-up. Often productive, but easily overwhelmed and rigid.

🦉 Owl
Verbose, reflective, wise on the outside — but possibly disconnected from emotion. Processing mentally more than somatically.

🧺 Kanga
Grounded, nurturing, motherly. Calm presence, gentle protector. Focused on care — for self or others.

🐻 Pooh
Seeking comfort, craving sweetness (literal or emotional). Maybe a bit foggy or distracted. Heart-centered. Often gets stuck. Still lovable.

🌳 Stuck in the Honey Tree
Overdid it. Got in too deep. Feeling overwhelmed, stuck, or in need of help getting back to balance. May have ignored signs until too late.

🧒 Christopher Robin
Wise, centered, compassionate leader of the inner world. Brings reassurance, insight, and integration to the others.
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Use it however you like — daily check-in, group share, fridge magnet, or sticky note on your mirror. Even just saying, “I’m in a bit of an Eeyore/Piglet spiral, but Roo is trying to peek out,” is a way to meet yourself with honesty and gentleness.

For me, I rotate through on a daily and moment to moment basis.... Today I think I am firmly planted in my Christopher Robin self-holding space and compassion for all the others!

Do you have any fun ways of working with your parts/feelings/moods? Would love to hear what they are or how this index resonates with you.

Come on peeps....tell me how you felt today or right now! 💜

Kerisma Vere

“Finding Your Fit: A Balanced Approach to Nutrition”

Nutrition isn’t a one-size-fits-all journey. True wellness comes from finding a sustainable balance between quality of nutrition, price, taste, emotional connection, and ease of use — all tailored to your real-life needs. Here’s what a balanced approach to each of these categories can look like:
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🧪 Quality of Nutrition:
Choose products that offer high-quality protein, fiber, vitamins, or whole ingredients — but don’t stress if every item isn’t perfectly “clean.” Balance comes from nutrient density over time, not from obsessing over a single label. A 7/10 quality product you use consistently often serves you better than a 10/10 option you can’t stick with.
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💰 Price:
Wellness doesn’t need to break the bank. Look for items that give good value per serving, and don’t be afraid to mix premium products with more affordable ones. Shopping sales, buying in bulk, or rotating products helps keep nutrition sustainable and accessible — because the best choice is one you can keep making.
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😋 Taste:
If it doesn’t taste good, it won’t last. Flavor matters — especially in staples like protein shakes or snacks you consume daily. Choose options you look forward to, and feel free to add spices, cocoa, fruit, or coffee to make them your own. Enjoyment is part of nourishment.
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💛 Emotional Connection:
Sometimes a food soothes your nervous system, reminds you of safety, or simply helps you feel cared for. That matters too. A single slice of comfort sourdough or a bedtime yogurt bowl may serve you emotionally in ways that support long-term consistency and healing. Food isn’t just fuel — it’s connection, memory, and grounding.
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🧩 Ease of Use:
The best food is the one you’ll actually prepare and eat. Prioritize convenience when needed — pre-washed greens, frozen berries, ready-to-drink protein, or simple recipes that don’t overwhelm. Especially during stressful periods, simplicity can make or break consistency.
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In the end, it’s not about perfection. It’s about creating a system that supports your goals while honoring your life, body, and capacity. Flexibility is the foundation of sustainable nutrition.

My new book does not directly tackle any one specific lifestyle goal but instead provides strategies and approaches you can apply to any area you are seeking to create positive change . My work around nutrition, fitness, and weight loss lend themselves into my beliefs, personal practices, and coaching. I continue to experience personal change in ways that are sustainable, progressive, and both rewarding and enjoyable. The Light Switch Myth lays the foundation for creating this type of relationship towards growth and change .

Read more of my insights and experiences with wellness and change in my Facebook Support group, (a no-sales, safe community) Towards Wellness. You can find it here or message me for an invite.
https://www.facebook.com/groups/46833...

The Light Switch Myth: A begginer's guide to creating realistic and sustainable change

Cleaning my muffin tin and how it became a metaphor for the way change often works 😎😮😝
I ran this muffin tin through the dishwasher three times… and it still wasn’t clean!

Every time I pulled it out, I felt frustrated. Why wasn’t it working? Why couldn’t this just be done already?

Finally tonight I came to a place of acceptance that I would have to do it by hand. So I started scrubbing. But it was caked on of course and my efforts were not making any progress.

Then it hit me! The answer was patience and a new strategy. I stopped scrubbing. I filled it with hot, soapy water and just let it soak.

And when I came back a couple of hours later, the baked-on mess wiped away easily. What felt impossible before was suddenly simple.
In my experience, Change works like that too. Sometimes it’s not about pushing harder or doing more — its about acceptance, adapting the plan and sometimes it’s about giving things time to soak, Letting the process do its work.

So if you feel stuck, maybe it’s not a sign you’re failing. Maybe it’s just time to let things soak. ✨
Read more realistic strategies towards creating sustainable change in The Light Switch Myth.
https://thelightswitchmyth.me/

Well apparently I need to share about this because it has woken me up at 5am!!

My experience with weight loss and tracking:<Kerisma Vereb>

For me tracking my food has been the most effective tool for losing weight. I am aware that many are able to do it by other means but for me tracking has been a big part of my success.

Most of my clients struggle with this. It can seem laborious and it can be a challenge to develop yet another routine especially when already trying to make changes to the types of food we eat, the amount of physical activity we do, the quality of rest we get, and how we deal with stress. All important factors in wellness and in weight loss.

The key highlights for me of tracking are:
Develops awareness of our caloric intake. Crucial to understanding whether we are over or under fueling ourselves.
Helps develop a new relationship to food that deters from demonizing certain foods as it promotes understanding that its all just energy and as much as specific nutrients are more beneficial than others in regards to the impact on our overall health , it can teach is there is room for some ice cream or pizza now and again as long as we are being mindful of our calorie range.

Promotes accountability. When tracking consistently I tend to be more mindful of my choices. Its not that I don't have days that are over or under but by tracking I have a more realistic understanding of how often I am hitting my goals which goes a long ways towards my own brain playing games on me with exaggerating or minimizing each day, the week , or even the month. It allows me to keep a firm grip on what the truth is which takes away from beating myself up or kidding myself and helps me make the needed adjustments as I go.
But here is the thing. You do not have to do it forever. After a few months, perhaps a little longer , you have learned enough to track it mentally and to build patterns and meals that just naturally hit your targets. Its a bit like learning a new language. After awhile you fond yourself fluent.

I can skip a day or even a week and still stay very close to my targets. Sometimes I track again just to refresh but overall I have a pretty good internal database of the breakdown of calories, macros and nutrients are for all of my regular foods and I can just look up the stuff I have occasionally.

And ill just say this to close. I firmly believe weight loss is a numbers game. Calories in need to be slightly lower than calories out. Within a 100 to 500 calorie deficit. However, that is when out bodies are operating optimally. And often we have been running on empty or relying on processed foods or have health issues such as metabolic syndrome, insulin resistance, menopause, trauma (dysregulated nervous system) or other conditions that impact our bodies being able to function normally.
Its been my own personal experience and with working with other that we also need to address these issues with specific strategies to help our metabolism normalize if we want it to start releasing the weight.

For me and others I have worked with that has often started with internal safety and trust that develops through feeding ourselves with consistency and mindful care. Providing regular meals that provide a variety of nutrients and staying away form being too restrictive as well as ensuring we give ourselves enough. People often equate weight gain with eating too much and weigh loss with having to drastically reduce. However its been my xp that for many we have been undereating, in combination with choosing foods that lack the nutrients our bodies need, which puts our bodies into a lock down and hold onto everything mode.

But yes, I believe in tracking, not as a lifetime commitment but as a temporary means to establishing the needed relationship with what we put in our body in tandem with how much energy we need and burn. 🔥

💫💛💫.
Just my two cents.

Read the original post in my support group; Towards Wellness https://www.facebook.com/groups/46833...