Your Big Why

my big why

As humans, we are motivated by PAIN or PLEASURE. We don’t transform our lives without a really good (and usually quite painful) reason.  Here is a series of journal prompts to use to declare your BIG WHY

1) When I think about spending time, money and energy on my health & wellness, these fears come up for me:

2) When I transform into the happiest, healthiest version of myself, how will I feel?

3) Once I’ve transformed into my healthiest self, I’ll be able to do and enjoy these things:

Until the pain of staying right where I’m at becomes way to harsh, I won’t transform.

I know my BIG WHY will drive my behaviors and thoughts.

I understand that our culture perpetuates a lie that a thinner body equates to health, wealth, happiness, beauty, self-worth, control and confidence.  But I also understand that even if I lose weight, my internal problems and insecurities will still exist.

I’ve come to understand that Life- Sucking emotions like unworthiness, guilt, grief, sorrow, loss, resentment, jealousy, loneliness, rejection, perfectionism, non-forgiving, fear, anger, hatred and blame are SOUL issues, not WEIGHT issues.

4. I mask these Life-Sucking emotions through various negative Behaviors & Strategies. (Choose all that apply): Binge Eating, Dieting, Emotional Eating, Disordered Eating, Excessive Exercise, Avoiding Exercise, Smoking, Doing Street Drugs, Seeping excessively, Zone out with TV, Zone out with Devices, Drinking Too Much, Sexual Behaviors, Skipping Meals, Negative Self Talk, Overbooking my Calendar/FOMO, Ignoring Self-Care, Biting my tongue, Overreacting, Withdrawing from Friends/Family, Over Working, Abusing Laxatives, Creating Drama, Abusing Prescription Medications, Other behaviors/strategies I use to cope with Life-Sucking emotions:

5) How long have I been using these strategies?

6) How do I feel about my use of these strategies?

7) How much longer to I want to keep using these strategies?

8) How do my strategies effect my children, family, relationships, work and other parts of my life?

9) Am I ready to learn new, healthy strategies to deal with my emotions?

10) Am I ready to transform?

11) Here is a list of 3 Big Dreams my soul desires to experience in my lifetime. (My Bucket List)

12) I’ll be able to enjoy these daily activities when I’m not so tired, sick, pained, out-of-shape and/or depressed:

13) I feel these three life-draining emotions daily. I’m looking forward to changing these.

14) These are three life-enhancing emotions I would like to experience every single day of my life!

Let’s do some ‘time travel’

15) If I don’t make any improvements in my health, in 10 years my quality of life will be: 16) If I don’t make any improvements in my health, my contribution to the world will be: 17) If I don’t make any improvements in my health, how will I fulfill my life’s purpose?

18) At the end of my life, it will not be about my things, it will be about the people I love and those I’ve touched by my presence and contribution. When I think about the people dearest to me, what prices will they pay if I chose to continue to neglect my health?

19) Am I repeating any of the patterns of my parents? If so, what are they and how do they make me feel?

20) Here is a list of the MOST important people in my life. What impact will it have on their life when they watch me transform into the happiest, healthiest, most vibrant version of myself?

I understand that my BIG WHY is the fundamental reason for choosing to live a healthy lifestyle.  It gives me clear direction and empowers my daily choices.  It’s like the sail of my ship, that keeps me going in the right direction, even if it’s not in a straight line.


Now, I Declare my BIG WHY ________________________________________________________________________________________________________________________________________________________________________________________.

I will read my BIG WHY aloud daily. I may choose to share it with people close to me.  I’ll put a copy of it on my bathroom mirror, my dashboard, my fridge or inside my pantry cupboard.

This exercise was adapted from The Healthy Edge Getting Started Right Guide Book. by author, Amber Thiel. Amber is BRILLIANT and dedicated to helping women live the most abundant version of their lives.  Check her out at and order the full book at

HELO Wearable Health Tracker New Features

So, I just left a meeting for my HELO Health Tracker business and I’m completely wow-ed, yet again. If you haven’t heard about the HELO device, it’s essentially a FitBit on steroids. 

It looks like this:

Here’s the list of things it tracks (as compared to its competitors):

And here’s tonight’s news!  Several new features including ovulation detection for women who are tying to get pregnant, flu detection (this will come in handy during flu season) and pulse rate. CRAZY LIST OF FEATURES!  And new functionality we can’t even imagine right now will be coming online via the HELO App Store.

And, if that wasn’t exciting enough, soon HELO will be offered under our medical division as an official Medical Device. This will really blow the socks off of your primary care doc. And you’ll be able to share your health stats with him/her. 

My husband and I both bought one because we’re interested in fitness, Wellness and our overall health.  We bought one for my in-laws as well because they both need to report their blood pressure numbers to thier doc at every visit but they are not good at keeping a log. 

The HELO is $319 and the advanced features require a monthly membership to utilize all of its features. Cheaper than the Apple Watch and it does SO MUCH more. 

You can watch a video about HELO at and get yours at HELO is not available in stores, only through distributors like me.

The only catch… they can’t make them fast enough so we’re in the pre-order phase now. It will be several weeks before your HELO arrives. But it will be worth the wait. 

Please ask any & all questions by calling/texting me at (303) 669-7284 or emailing

The 8-Week Healthy Edge Lifestyle Program

Get Ready for TRANSFORMATION into a life you love!  Get Started Now. We want you to have a life that warms your soul


What is your learning style?

Do you prefer to work at your own pace, learn in groups or learn with one on one attention?

Option A: Self Study Option (Includes two private coaching sessions)  

Option B: Group Coaching Option (Includes 8 group coaching sessions)

Online National Group meets every Sunday at 3pm MST (5pm Eastern, 4pm Central, 2pm Pacific) via live webinar link. New group starts the first Sunday of each month.

  • Colorado Springs Group meets every Monday night at 7:00 pm at Pikes Peak Library 21 C at 1175 Chapel Hills Dr, Colorado Springs. New group starts the first Monday of each month.
  • Create Your Own GroupGather up your coworkers or friends for a private group experience, tailored to your needs, at your favorite meeting place.

Option C: Private Coaching Option (Includes 8 private coaching sessions)

Contact me today for your FREE 45 min Health Coaching Session, No strings attached

(303) 669-7284 or karagalvin(at)

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Best Cancer Survivor Cookbooks

Cookbooks for Cancer Survivors

I’ve done a TON of research on how to fight cancer with our forks.  There are many experts in the field of cancer nutrition, most of which contradict each other often.  I believe each of us has to make food choices according to our instincts.  Here are a few of the resources I’ve found most helpful…

The Cancer Fighting Kitchen by Rebecca Katz, MS.  Rebecca has been in the culinary world for years and currently runs The Healing Kitchen Institute, an evolving platform dedicated to educating individuals and communities about the power of food as medicine and nourishment.

Cook for Your Life by Ann Ogden, a two time cancer survivor and chef. Her cooking skills helped her manage treatment side effects better than her fellow survivors so she’s made it her mission to educate us on how to cook and eat during and after treatment.  I met her at a conference in Denver.  She’s delightful!

Crazy Sexy Kitchen by Kris Carr.  Kris was diagnosed with a very rare form of Stage 4 cancer at a young age. Although she is considered ‘un-curable’ she lives a happy, healthy, vibrant life by eating a plant based diet, exercising and meditating.  I LOVE everything she does!

Radical Remission by Dr. Kelly Turner.  Dr. Turner is a Harvard educated researcher who has dedicated her life to finding the commonalities between patients who have survived against all odds.  She had found 9 things that all radical remission survivors have in common. This book isn’t a cook book but it’s too great not to share here!

I’m always on the hunt for great cancer fighting resources and I update this page often so stay tuned! 

I’m committed to helping other cancer survivors thrive during and after treatment.  If you’d like to talk about healthy eating plans, or any other issue you’re struggling with, I’m here for you.  Use my online scheduler to book a free health & wellness coaching session. Or call/text me at (303) 669-7284.  Shine on, brave one!


Healthy Holiday Recipes-Quinoa Veggie Casserole

Clean up old family favorites and bring some new, nutrient-dense, cancer fighting foods to your Holiday table

Quinoa and Veggie Casserole    Gluten Free, Vegetarian



3 cups cooked quinoa (prepare with veggie or chicken broth instead of water for extra flavor)

2 tbsp olive oil

1 cup sweet onion, diced

2 cups broccoli florets, sliced

2 cups cauliflower florets, sliced

2 cups cremini mushrooms, thin sliced

1 organic red bell pepper, diced

2 organic eggs

1 cup organic cheddar cheese, shredded

1 cup organic ricotta cheese

1/2 cup organic plain Greek style yogurt

1/4 tsp sea salt

1/4 tsp cracked black pepper


  1. Preheat oven to 350 degrees.
  2. Beat the eggs in a medium bowl. Stir in the cheddar cheese, ricotta cheese, yogurt, sea salt and black pepper. Set aside.
  3. Heat the olive oil in a large pot over medium heat. Add the onion and sauté until the onion begins to soften. Add the broccoli and cauliflower florets along with 2 tbsp water. Continue cooking for 3–4 minutes before adding the red bell pepper and mushrooms. Cook until the mushrooms begin to soften.
  4. Add the quinoa to the vegetable mixture. Stir to incorporate before removing pot from heat. Stir the egg mixture into the quinoa and vegetables. Spoon the mixture into a casserole dish lightly greased with olive oil. Bake for 35 minutes. Remove from oven. Allow to cool in dish before serving.

This delicious recipe was created by Culinary Artist, Brian Thiel, an integral part of The Healthy Edge Lifestyle Program.  Get more of Brian’s recipes at




Walk and Talk Health Coaching Sessions

Are You Getting Your Steps In On Your Own?

If not, sign up for a Walk & Talk Health Coaching Sessions for extra accountability


How often do we SAY we’re going to exercise, but don’t?  Most of us need a little more incentive and accountability to meet our goals.

  1. Call/Text/Email me to book a time (303) 669-7284,
  2. Put on your sneakers
  3. I’ll call you at our appointed time
  4. We’ll do a mobile health coaching session.

Common topics for health coaching sessions include: food/cooking, time management, fitness, self-care, uncooperative spouses and family members, eating/exercising at work, emotional eating, meal prep, cravings, stress management, body image, belief systems, resistance, boundaries, caffeine, sleep, alcohol intake, illness, etc.  You’ve got a lot going on.  We’ll talk through it and come up with a strategy that works.


  • Book a Single Session: $30/half hour, $60/hour
  • Book 2-4 Sessions: $25/half hour, $50/hour
  • Book 5 or more Sessions: $20/half hour, $40/hour
  • Sessions never expire

We’ll walk, we’ll talk, you’ll hit your goals!


Clean Eating Food Swaps

Could you use a few ideas on how to replace your usual breakfast, lunch, dinner and snacks with healthier, whole food options?  Just making a few shifts toward natural, nutrient-dense foods can make a huge difference in how you feel and look.  Your body craves good nutrition.  When it doesn’t get it from low quality foods, it compels you to eat more in the hopes that it gets what it needs.  Nourish your body with quality stuff and it will start to run like a well oiled machine.  Here are a few ideas to get you started.