Tips for Building Sustainable Habits

Tips for Building Sustainable Habits

Tips for Building Sustainable Habits

“Success is the sum of small efforts, repeated day in and day out”
~ Robert Collier

About Chanel Kenner

Chanel Kenner Nutrition aims to provide support, empathy, and expertise in the area of Nutrition education with an emphasis on balance, self-love and self-care through mind-body-spirit nourishment…whole-body wellness.

Health begins with how you feed yourself—emotionally, mentally and physically. The long-lasting commitment component requires a foundational shift in focus and conversation—from diet/reward to love/nourishment.
I support sustainable and ethical products that treat the earth, animals and humans with equal respect.
At my core, I believe in human connection through love in every form; starting with ourselves.

Everyone deserves a healthy-balanced life.


Have you ever found yourself trapped in a cycle that looks like this?

Monday: “No more bread, pasta or rice EVER again.”

Friday: I guess I’ll have a third piece of pizza.

Sunday: I have no willpower. I hate my body. No bread this week and I mean it! *tosses all the bread out in the garbage*

*Buys bread, bagels and tortilla chips at the store the next day*

Consistency with healthy choices is really hard and, contrary to what diet culture would have you believe, it is not because you lack willpower, are bad or less than…it’s because diet culture is built around the idea that restrictive behaviors are the recipe for success.

Approaching anything with an “all or nothing” mindset sets you up for failure before you even start.

Some other reasons consistency is really hard:

  • Boredom
  • We tend to rationalize or make excuses for our “bad” choices.
  • We put things off that we don’t want to do…eating healthy and exercising being at the top of the list of “un-fun” things.
  • Temptation is literally everywhere
  • Life gets in the way

CHANGE IS HARD. And falling back on what’s comfortable and known is much easier.

Here’s the deal– It’s a lot easier to stay on track if you never fall off it. It’s a lot less complicated than we often make it. Here are some tips on how to stay consistent, and throw out all the reasons you craft that stand in the way:

1). Establish Realistic Expectations.
It is easy to bite off more than we can chew (pun intended). When we don’t see the results we expect, that’s when we give up… and have to start all over again.

You have to start small, and that starts with your expectations.

Expectations, by the way, are not the same thing as goals. Your goal may be eventually to lose 20 pounds, but you can expect to eat healthier snacks every week. The key is to keep expectations realistic. Small steps still count!

If you expect to lose one pound a week, but you don’t see that reflected on the scale, you’re going to fall off track because you’re not seeing “results.”

Action step: Pick something else to track your progress with instead a number that relates to your body (inches, weight).

Some ideas include:
👉 How many home-cooked meals you eat per week (I help you with this in my meal plans)
👉 The number of healthy snacks you eat per week
👉 The number of times you have fruit for dessert instead of junk
👉 How many hours you sleep every night
👉 The number of glasses of water you drink per day
👉 Sleep more night without your phone right next to you
👉 How many days you bring lunch to work

2). Change Your Environment
If you want to change your lifestyle, you have to actually make changes to the things around you.

That means the food in your cupboards and fridge, your morning and nighttime routine…

I tell clients to make their home their sanctuary– a place to keep clean and healthy because it’s one of the few environments they truly have control over.

If you only buy nutritious foods, that is all you’ll have to eat at home. Even as a nutritionist, I am human, too– If I have sweets in the house, I am going to eat them. So I don’t keep sweets in the house or keep them to a minimum.

Planning ahead is Key:
👉 Leave a big water bottle on your desk at work so you remember to drink h2O
👉 Put your workout clothes by your bed or in a bag in a location you won’t forget before work
👉 Keep non-perishable snacks– like low-sugar protein bars and peanut butter packets– in your purse or work bag so you always have healthy options on hand for when you get hungry between meal times
👉 Lay a yoga mat next to your bed as a reminder to stretch before you go to bed
👉 If a friend likes junk, hang out with them outside of mealtimes. Go to the movies, shopping, go for a hike, get your nails done, work out together… do something not food-related!

3). Be Accountable
If you don’t have something scheduled, it’s much easier to let yourself off the hook. Find a workout buddy, or sign up for a few workout classes ahead of time at times you know you can commit to.
Tracking progress is another great way to keep yourself accountable. Seeing it in writing, in a calendar, etc. is a great way to make a promise to yourself– that you’re not going to let yourself down.

Action step: Create a simple tracking method based on your current lifestyle and daily routines. Some ideas:
👉 Create a daily reminder in your phone that pops up
👉 Keep a calendar or checklist somewhere that you will see it daily
👉 Add ONE healthy habit-related task to your daily agenda to check off every day
👉 Reward yourself for working out or eating a healthy lunch…one month of consistent habits equals a spa day, or whatever self-care reward that will incentivize you. Don’t reward yourself with food.
👉 Create an event in your calendar (and also carve out time) for your healthy habit. Color code it so you can see how much time you’re REALLY dedicating to it.

4). Shift Your Focus
If you typically have a negative voice when talking to and about yourself, how do you expect to maintain good habits? You’ve turned them into something negative!

Instead of focusing on LOSING weight, why not shift your focus towards GAINING healthy habits, i.e. “today, I am going to nourish my body with good food it needs to thrive,” rather than “today, I am NOT going to eat crap.” What’s the alternative to crap? You haven’t given yourself healthy options to replace them with.

Positive thought yields positive results. It’s as simple as that.

Make healthy choices your POSITIVE focus and you will consistently make them.

As a rule of thumb, I start my day thinking about the ways I will be kind to myself, and the main way I do that is feeding myself well. It might seem cheesy, but it works.

Action Items:
👉 Focus on the good things you’re going to put in your body each day versus the “bad” things you’re going to avoid
👉 Set healthy goals, such as making a nutritious smoothie every morning during the work week, rather than “lose 2 pounds.”
👉 Build your plate around what you need: protein, fat, fiber and greens– rather than calories.
👉 Listen to your body versus your head– eat when you’re hungry, stop when you’re satisfied, not when you’re stuffed.
👉 Eat slowly. Taste your food. Enjoy it. Allow yourself to feel gratitude for the gift of delicious food rather than punishment/ judgment.
👉 Choose exercises you enjoy. If you don’t like running, don’t do it. Exercise isn’t a punishment, it’s a celebration of what your body can do, today.

Bridging the Gap from Physical Fitness to Self-Love with Fit Buddha

Bridging the Gap from Physical Fitness to Self-Love with Fit Buddha

Bridging the Gap from Physical Fitness to Self-Love with Fit Buddha

One of the things that sets Fit Buddha Fitness apart from other yoga, Pilates and fitness studios in Santa Barbara and Ventura is our dedication. Specifically, our dedication to enriching our clients’ lives spiritually as well as physically. That’s we offer modalities that help you gain access to your inner self and establish a deeper connection to your heart. 

Taking exercise classes at Fit Buddha helps vitalize your connection to your body and takes you out of your mind and into your muscles. When you work out on our Megaformer exercise machines, you release toxic waste by oxygenizing your cells. You then gain strength, flexibility and balance. The Lagree Fitness Method is so effective because it combines the benefits of yoga, Pilates, strength training and stretching — all into one low-impact exercise. But we like to take things a step further.

We proudly offer our infrared jade roller massage treatment to promote muscle healing, recovery and relaxation. This unique treatment uses a patented CERAGEM Bed that features jade rollers and gentle, infrared heat. Soothing, inspirational music will help open your heart to healing and balance your brain hemispheres. A 40-minute session on our massage bed will give you a welcome respite from the stress of your everyday life. You’ll leave feeling both relaxed and energized at the same time. 

We also offer sound baths in conjunction with a meditative journey that allows you to resurrect parts inside of you that were lying dormant. As you realign yourself through this powerful journey, those dormant parts in you will slowly awaken. If you’ve never experienced a sound bath, it’s impossible to explain how powerful and effective it is — come experience it for yourself! 

One of the most rewarding services I oversee at Fit Buddha is one-one-one spiritual guidance and coaching. Think of it as having a personal trainer for your soul! Few things bring me more joy in life than helping others heal. In fact, that’s the whole reason for this blog post. My hope is that something in this story will resonate with you, and will bring you closer to experiencing self-love and healing.

I’ve had several clients of my therapy practice come to me with a tremendous amount of feelings that were creating energetic momentum towards sabotaging themselves. It is so easy to get into a downward spiral. We are used to looking at our lives from a perspective created by thought patterns that have been deeply engrained in us. We took them on from our parents, friends, co-workers, grandparents and others. On top of that, we all have access to our old memory databank of thousands of difficult moments, experiences and traumas that created a distorted view of ourselves and others. It also creates a great foundation for beliefs that are limiting — beliefs based in fear consciousness and other blockages that truly hinder us from inhabiting a positive attitude towards our lives.


Given all the reasons we tell ourselves why we cannot be successful, why we cannot experience the love we dream of and why we cannot have the physical appearance and feelings we would like to occupy in our bodies and why we can’t have the friendships that nurture our soul, we allow ourselves to feel overwhelmed by our emotions and decide to give up on reaching for our dreams. Too many negative thoughts in our lives keep us from adjusting ourselves and activating a positive outlook and a positive momentum. 

So how do we turn this ship around and how do we become the captain of our journey? I steered this article towards the topic of self-love since, for me, the most important quality is to feel compassion and love towards ourselves in moments when we are most disappointed in the way we handle failure and difficulty. This is when we want to be nurtured and picked up by someone. But often, just when we need it most, we don’t receive this kind of support from our friends or family since we have lowered our receiver capacity to almost nothing. We are close ourselves off from love. So it’s no wonder nobody sees us or loves us if we fail to stay open for the universe to grace us with fulfilling experiences. 

It is as simple as this: we attract exactly what we put out. If we feel energetically turned off, our magnetic pull is close to zero and therefore nothing much happens. If we energetically are fuming anger, or hatred and criticism out into the universe, that’s what the universe gives us in return. This feeds the fire, encouraging us to fume a bit more as we feel disappointed in the universe and its inability to help us when we most need it. 

But the universe doesn’t respond to what we think we need. It responds to the exact vibrational code we put out, which means we attract what we resonate. So an angry attitude will attract experiences that will give us even more reason to feel that exact emotion and we will feel more disappointment in the universe. It is a self-fulfilling prophecy. 

The key is to realize that we are responsible for our own frequency. We are responsible for the emotions we radiate out and for what we ask for. Our “universal ally” will respond 100% back to us instantly with the exact match in a vibratory experience that holds the quality of our feelings we have “vibed” out. Self-love is important because it is the only way to stay in control of our output and to turn our direction into a positive upward spiral. Taking responsibility for loving ourselves unconditionally through our days, no matter what is happening, is a way to gain momentum towards an upward spiral. This connects us to vibrations and feelings that magnetize qualities of love, compassion, kindness and joy back into our life, which again creates experiences of this kind of quality. 

So how can self-love help to change our outlook? Wherever you are in your life or however much you judge yourself, the first step towards an upward momentum is accepting all of what is going on in you and around you as simply the way it is for now. You are here for a reason and you don’t even have to figure it out, but energetically open your heart towards your own being with compassion and empathy towards yourself. To embrace your momentary situation fully with even a few sentences that you speak out loud directed towards your body and mind. So you tell yourself, “it’s ok, I am where I am now and I know I move on from here with full speed ahead, as I create a new perspective for myself — a new outlook.” 

Just like a captain on a ship – you need a vision — a destination — and you need a few coordinates to get you there. With that in mind, here are eight steps you can take to turn your ship around: 

  1. Acceptance of where you are – 100% embrace of self in the now moment. This is best achieved as you focus on your heart and start taking the focus from your mind into your heart. 
  2. Realize that you are not your mind, you are not your experiences and you are not your feelings. You are unlimited potential that is holding itself back from breaking free. Make a decision now to take on a new attitude and meet your unlimited potential. 
  3. Tap into your quantum capacity by declaring, “I am now turning my entire being on. I am accessing my full potential here and now!” Energetically expand your being and become fully one with source energy and adjust your receptivity level to 100%.
  4. Release your limiting beliefs, your traumas, patterns and structures of the old self, your old paradigms, judgements and perspectives and allow in a whole new world by evoking what it is you desire.
  5. Turn your limitations into superpowers! What are the areas in your life you feel the least good about? How would feeling confident feel to you? What did you gain by limiting yourself thus far? What would you gain now by releasing yourself from your own prison?
  6. Know that you are magnetic energy and you can energize this magnet to pull in whatever you want – whatever you focus your mind and heart on. Magnetize your energy field and allow your desires to literally be pulled into your field. 
  7. Completely trust the universe being your trusted ally, embody this trust and feel it is already done. You deserve all that you asked for. It is done, 100%! Give it up and let it in!
  8. Send Gratitude towards all that is, 360 degrees in every direction. Feel the “grace of perfection,” feel the turnaround being here now, in deep gratitude.

To cultivate self-love takes commitment to shift our focus and to observe our mind. You can follow this path to regain a true connection to your innate love capacity and learn to direct that love towards anything you want. 



My Fitspiration Story

My Fitspiration Story

My Fitspiration Story

My name is Eva, co-owner of Fit Buddha Fitness studios in Ventura and Santa Barbara. To some of you, I am your fitness instructor. To others, I’m your spin cycling class teacher or personal trainer. If you know me, you know I’m passionate about transforming peoples’ lives through exercise with the Lagree Fitness Method and our state-of-the-art Megaformer machines. It’s truly a unique blend of Pilates, yoga, stretching and strength training. I’ve seen firsthand how it can positively impact our clients’ physical health and mental well-being.

What you may not know about me is that I am also a spiritual teacher and sound healer. I transform addictions into empowered mastery with a program called Phoenix Rising. I’d like to share my own transformation story. It’s a very personal story about my past, and how I came to recognize that I always have a choice. I learned that if I allow myself to be open to change, everything can change.

I was a very athletic child and teenager. I was always strong and flexible until I fell in love with someone that didn’t appreciate me and made me feel unwanted and ignored. At age 25, I had already been divorced. My ex-husband treated me like a trophy wife.

Wanting to make a change, I decided to go to study holistic medicine. Every day while studying I tried to overcome the heartbreak from the man that completely abused my friendship. He had dropped me like a hot potato for someone else, and it hurt.

I’ll spare you the details, but it was definitely an emotional trauma that caused me to feel a deep self-hate and unworthiness. My way of coping was to eat something every 30 minutes just to make myself feel better. After reading a couple of pages, I’d treat myself to a snack. This way, I could ignore the pain that I was feeling deep inside. I couldn’t stay present with the pain as it simply felt overwhelming.

After about two months of consistent preparation for an exam and my new self-love ritual of eating chocolate, I had gained 60 pounds. I looked to myself like a different human being. I couldn’t fit in any pants, looked like a sausage in my stretchy leggings and could not look at myself. I felt heavy, sluggish, uninspired and tired. I didn’t want to exercise, every movement felt too much and too hard and I decided I couldn’t put myself out there to be seen like this and so I was pretty much living a life style in depression and loneliness.  I felt suicidal as a result of feeling sorry for myself and comparing myself to the way I was before. I found all kinds of reasons why this man dropped his interest and felt so dissed, that I created a very dis-empowering self-talk inside of myself. This is what led me to put on all the weight.

By that time, I had become a struggling food addict. I never threw up food but a cycle of horror began for me. I woke up every morning thinking about what not to eat, as food had become the enemy that I needed to fight on a daily basis. It became my nightmare, day and night. I thought of every kind of diet and since I wanted my “old body” back as fast as possible, I came up with trying out the “zero diet” and abused myself for days with nothing to eat until my psychological strength faded and I went back to eating about everything that I came across. I wasn’t even choosing what would make me “feel good” — it was simply everything. I again fell into my excruciating cycle of feeling disgusted about myself and my inability to stay strong and disciplined. When I was invited to a party, I would sample every dish on a buffet. I was eating enormous amounts even though I was only eating a couple of bites of each item. All in all, it was probably three meals in one sitting.

This cycle continued on for at least two years. I didn’t allow myself to have love in my life, rejected every possible man figure approaching me, thinking that they all would never like me “NOW” – where I lost my “good body” and even then I got rejected. So what did I even have to offer – at all? What would attract anyone to me? I asked myself that question every day and every day I declared that I would end the cycle. But I’d wake up to a good start, then break my own promise, telling myself, “only today; I can eat all this today, but tomorrow I’ll start to eat differently.” Food was the worst addiction to overcome because it was everywhere and I couldn’t ignore it. It was in my face every day. It’s also a way to feel connection and love.

I learned so much about myself in this time, learned about my unworthiness patterns that are ingrained in all of us from childhood and even past life traumas. We create scenarios in this lifetime to revisit these traumas to heal them and we tend to project and blame the people that help us gain access to them and we start this blame, abuse, self-pity, guilt, shame cycle that is hard to get out of.

My life felt as if it took an upside for a bit, but then didn’t really get much better, as I was now working in the holistic medicine field with my own practice and patients. I focused on the problems that other people had and were bringing in and that made me feel better about my own issues. It got me definitely distracted and it helped me access more and more of the truth. I was nowhere ready though to deal with myself and that lead me to attract a very abusive addicted boyfriend that I had major karma with. It was one of those relationships where your whole body tells you – this is not going to be good for you but you simply can’t resist as it is a karmic relationship that you won’t get out of – only through it. I don’t want to bore you with the details of this relationship even though it was a movie in itself, but the gist of it was that I attracted this “addicted personality” into my field in a time where my self-esteem was so low and this person was a perfect match vibrationally to me at that time. I was also still carrying the need of the “healing syndrome” and thought I would be able to help this man. All this did help me in one area. His problems and the problems that rippled into my world were so much heavier than my food addiction issue that my food addiction didn’t run my life anymore 100%. I shifted my focus onto his problems and forgot my own more and more. I took on an even more unhealthy life style that involved staying up all night – helping him to recover from horrible drug abuse. I never took drugs myself but became a “victim” of how drugs affect not only the person but their entire world around them and became “co-addicted” to the psychological abuse that was going on and I allowed it all in.

Today I know why I allowed all this drama into my life as it helped me to learn about addiction from a perspective that was so intense and close to my heart that it had huge impact on my life. I learned about my own addiction patters, my co-addiction patterns and I was then able to cure my entire being by unraveling every single mindset and emotion and bring in a new context for myself that allowed me to heal my underlying unwillingness to take full responsibility for my own healing. I saw how I sabotaged myself and allowed others to distract me, I saw my excuses and how I blamed and projected. I had to be real with myself before any progress could be made.

This story might help you understand why I care so much about how you feel about yourself. Changing how we feel will change what we express. It will also change what you attract and what you manifest and create. I am here to support your individual journey — from where you are now to where you want to be.

If you are going through something that you feel you would like to receive some help with, please email me at: eva@fitbuddhafitness.com for a 30-minute strategy session.

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