Crystal Obregon Coaching

Good morning!

In just a few short days I’m going to be sending out the meal plans, recipe book, and grocery lists for the 30-Day Energy Reset that’s kicking off on Monday.

The recipes are DELICIOUS and simple to make! In fact, here’s one of the recipes straight from the Plant-Based program (There is a Whole-Foods option, too!)

Easy Cauliflower Casserole

(4-6 servings)

✅ 4 cups (460 grams) jasmine rice, already cooked

✅ 15 oz (425 gram) can chickpeas, drained

✅ 3 cups (255 grams) cauliflower florets

✅ 1 cup (70 grams) broccoli florets

✅ Handful of spinach or leafy greens of choice

✅ 2 Tbsp pine nuts

✅ ½ tsp cumin powder

✅ ½ tsp curry powder

✅ ¼ tsp garlic powder

✅ 1 Tbsp olive oil

✅ Sea salt and pepper to taste

✅ 1 Tbsp nutritional yeast

Directions: Cook rice according to directions. Next, preheat the oven to 350ºF/175ºC.

In a bowl, add the rest of the ingredients EXCEPT the nutritional yeast, and mix well. Season with salt and pepper to taste.

In a 9x13 oven-safe glass dish, spread the cooked rice in an even layer at the bottom. Layer the chickpea/veggie mixture on top. Sprinkle nutritional yeast over the top.

Bake for 25-30 minutes or until the top is golden brown. Enjoy!

______________________________________

There are tons of healthy, delicious, and easy-to-make recipes in the 30-Day Energy Reset, whichever option you choose. You won't want to miss it!

Come join an incredible group of women set to make real changes in their lifestyle, their bodies, and their health.

Here’s something to think about...

Whether you join us or not, those 30 days are going to go by quickly. How you feel when they’re over is completely up to you!

My personal hope is that you feel energized and empowered.

If you’ve been on the fence about signing up, I just want to let you know that I am ready to support you through this life-changing program.

This is literally why I do what I do.

My mission is to help people achieve their goals so they feel healthy and vibrant!

The challenge will help you:

👉 Try out a plant-based or whole food diet in a healthy, balanced way
👉 Kickstart your metabolism
👉 Lose body fat
👉 Sleep better
👉 Fit into your clothes
👉 Get your glow back
👉 Feel re-energized!

You’ll get a step-by-step guide to show you how to make all that happen, and of course, get a ton of support along the way.

---> If you haven’t yet had a chance to take a look, click the link to learn more!

https://www.crystalobregoncoaching.com/the-30-day-energy-reset

If you have any questions, DM me and let me know!

Hey there!

The 30-Day Summer Energy Reset is almost here, and you have TWO choices of meal plans: 1) Clean Eating (which includes some animal products), or 2) Plant Based.

I’m doing a trial run of the Plant-Based option right now, and I’m loving all of the ideas it’s given me for planning nutritionally complete meals without meat or cheese.

Even if you’re not planning on being a plant based forever, you might want to reduce the amount of animal protein you eat and increase your vegetable intake. It’s better for the planet, your body, and your pocket book!

If you’ve ever been curious about trying this way of eating, you’re not alone! And you’re also not alone if you wonder HOW to do it, while:

🥑 Ensuring your nutritional bases are covered

😍 Eating meals that actually satisfy you

🙌 Getting the results you want.


Here are just a few benefits of following a plant-based diet:

✅ Faster metabolism

✅ Lower body weight

✅ Less body fat (including visceral fat)

Plus, studies show people who follow a plant-based diet have less risk of heart disease, high blood pressure, diabetes, digestive diseases, certain cancers (colon and breast), and obesity.

NOTE: If you’re not ready to make the leap to a 100% plant-based diet, you still can use this program – just supplement with a few animal products.

I designed this program with two things in mind: Keeping it simple, and getting results!

Everything is laid out so it’s easy to follow, plus there’s support every step of the way.

Here’s what you get:

💚 30 Days of Dietitian-Approved Meal Guides

💚 Print & Go Grocery Lists to make your shopping a breeze

💚 Complete Recipe Manual loaded with delicious, simple recipes!

💚 Success Manual loaded with tips and strategies

💚 Daily motivation to keep you on track and accountable to your goals

💚 Plus you’ll get tons of support along the way in the group coaching sessions and Facebook group.

This summer may be the only time I offer this program with Group Coaching - which can be invaluable for keeping you accountable!

I can't wait to welcome you to the group. If you have questions, ask them in the comments.

More info here: https://www.crystalobregoncoaching.com/the-30-day-energy-reset

Have you ever stood in front of your open fridge wondering what to eat? Or worse, ran to the store at the last minute for dinner supplies, but you were so hungry that you bought Barbara’s organic cheese puffs to eat in the car on the way home, even though you swore you wouldn’t buy them anymore because they make you feel immediately bloated?

Me too.

Or are you stuck in the same meal rut of spaghetti, tacos, and chicken nuggets because you’re too busy to plan anything new for dinner, and the family needs to eat now?

Sounds familiar...

Or should I say, that’s how I was dealing with meal times at our house. (Seriously, Crystal - the whole bag of cheese puffs?!)

Not this week, though. Here’s what’s different:

✔️ This week, I have a plan (that I didn’t have to think about).
✔️ I did all my shopping in one trip, with a grocery list planned for me.

✔️ When I get up in the morning, I check my plan and make whatever is on it.

✔️ When I get hungry for a snack… Yup - I check my plan, and have the food ready to go in the fridge or pantry.

✔️ I often skip lunch and end up starving (and end up in cheese puff purgatory), but not this week, because I have three lunches mostly prepped already.

✔️ Tonight for dinner, I’m reheating the one-pan Italian Roasted Veggie Dinner from yesterday. It’s so easy that I took the dogs for a longer walk than usual.

These are all benefits of the meal plan included in The 30-Day Summer Energy Reset that’s happening soon.

I’m doing a trial run of it right now, so I can share with you exactly how it’s making me feel along the way. So far, I’m loving how easy it is to eat a diet that gives me energy, rather than making me feel bloated and lethargic. I’ve even lost a few pounds.

The first session starts on June 5th.

You’ll love these recipes as inspiration until the challenge starts, or as a bonus resource during and after the 30-Day Summer Energy Reset.

Don’t miss out! Commit now, and give yourself a fresh, energizing start to the summer, filled with delicious, healthy food and the support of community for the entire challenge.

I’m getting excited to welcome you into the program!

More info here: https://www.crystalobregoncoaching.com/the-30-day-energy-reset

Hey there!

I just finished up my Reclaim Your Energy workshops, and they were a lot of fun. If you missed them, don’t worry - because if you’re mental, physical, or emotional energy is lacking a little or a lot, I’ve got you covered.

I've decided to dust off and upgrade a few programs from my health coaching days to share with you so we can all get our energy back. Yes, "we" - my energy could also use a boost!
Below are some things I've been experiencing lately that the 30-Day Energy Reset is designed to help with; things that my friends and clients have been going through, too!

Everything being different during the pandemic, and okay, we’re mostly going back to regular life, but what does that look like for you now?

Menopause. My period has been gone for an about a year and a half, but hot flashes and 3am wake-ups are still keeping me exhausted.

Weight gain! That seems to be part of menopause, but I know some of it is because I haven’t been as careful with what I eat. Supporting the local organic ice creamery in 2020 was important to me! 😉

I know what foods cause inflammation and weight gain in my body, but I often lack the willpower to cut them back out of my diet (again).

All of the above has contributed to a general lack of energy, and I'm tired of being tired! If you feel the same way, join me for the 30-Day Summer Energy Reset!

What's Included in the Program?

✔️ 4 (45 minute) Group Coaching Sessions that are customized to the group. When you join the 30-Day Energy Reset, you'll fill out a questionnaire. I'll use this information to design a coaching curriculum to improve your energy. These coaching sessions will be live, with time for Q&A's, and will be recorded if you can't attend live.

✔️ A 30-day Meal Plan with recipes, weekly shopping lists, a success manual, and more. (Yes, there is a complete vegetarian option, too!)

✔️ 30 days of inspirational and educational emails.

✔️ A Facebook Community for the group to connect and support one another during the program.

Check it out here: https://www.crystalobregoncoaching.com/the-30-day-energy-reset

I'd love to have you join me!

There were more photos on other peoples cameras...

I had so much fun at this event.

Connection is so important! It was nice to meet women in person that I'd only met online and reconnect with others that I hadn't seen in awhile.

We're all busy, but connecting brings joy, so don't forget to make the time!

Reclaim Your Energy Free Workshop Learn strategies for reclaiming your physical, mental, and emotional energy in this free interactive workshop. Energy is essential for your overall health and well-being, as it impacts every aspect of your life.

Today at noon PST or Thursday, May 18th at 3pm.

This free online workshop is for you if you're struggling with physical, mental, or emotional energy now or have in the past.
Guess what that's all of us.

In this interactive workshop, we'll lean into where you are now and come up with some strategies to get you to where you want to be in the future.

It doesn't matter what your goals are, what you need is energy!

Please join me!

Sign up is below!

Reclaim Your Energy Free Workshop Learn strategies for reclaiming your physical, mental, and emotional energy in this free interactive workshop. Energy is essential for your overall health and well-being, as it impacts every aspect of your life.

It's not too late to join!

I'm speaking in just a few hours at the Spring of Possibilities Virtual Summit!

It's free and if you can't make it live they're sending out a replay!

I'll be speaking at 10:30am PST, alongside 11 other amazing speakers who will share valuable ways to create wonderful possibilities in your life.

Click here to register: https://us06web.zoom.us/meeting/register/tZYocuCvpjgsHNUC22sJR7KJjVHNw6d7wNxD

Do you believe in yourself and your dreams? Like really believe? Or is there a tiny, doubtful voice whispering mean things to you?

Sometimes the voice is your own, but it could also be one put there from people or experiences in your past.

Regardless, your beliefs about who you are and what you can accomplish have everything to do with how successful you are at creating your extraordinary life.

Learn more about the three beliefs you need to be successful at anything (and how to cultivate them) on The Extraordinary Life Podcast or on The Blog.

And, even better, listen to me talk about building your belief in yourself LIVE TOMORROW at 10:30am pst.

It's all happening at the Spring of Possibilities Virtual Summit. It started on Monday, but it's not too late to hear from the rest of the passionate speakers on how to create an extraordinary life you love.

This is a FREE event and even if you can't make it live, there will be a video link available for 24 hours after plus a very low cost option to purchase all the replays.

Be sure to register here to get in on all the fun with us and to get the replay.

https://us06web.zoom.us/meeting/register/tZYocuCvpjgsHNUC22sJR7KJjVHNw6d7wNxD

To be successful, you must believe it's possible without sacrificing other areas of your life.

Successful people sleep, eat well, exercise, and have great relationships, but most importantly, they believe in themselves.

Here are ways to cultivate belief in yourself:
-> live in alignment with who you want to be,
-> build your capacity to believe in your abilities,
-> and know you are worthy of extraordinary success.

I'll be worshiping on this an more during my talk this coming Thursday, March 9th at 10:30am PST.

Please join me and other amazing speakers at the free Spring of Possibilities Summit.

Click here to register: https://us06web.zoom.us/meeting/register/tZYocuCvpjgsHNUC22sJR7KJjVHNw6d7wNxD

The first speakers are getting started in just a few minutes! 10am PST/1pm EST! Including: Natural Beauties: Wellness Lifestyle with Stephanie Keenan Re

Please join us by registering at the following link! It will get you into all of the talks this week, including mine on Thursday.

Welcome! You are invited to join a meeting: Spring of Possibilities - One Hour Per Day. Register Once for Link and Check Your Time Zone. After registering, you will receive a confirmation email about joining the meeting. Welcome! You are invited to join a meeting: Spring of Possibilities - One Hour Per Day. Register Once for Link and Check Your Time Zone. After registering, you will receive a confirmation email about joining the meeting.

I’m so excited to invite you to the Spring of Possibilities Virtual Summit! I will be speaking onThursday, March 9th at 10:30am PST
The 𝐒𝐩𝐫𝐢𝐧𝐠 𝐨𝐟 𝐏𝐨𝐬𝐬𝐢𝐛𝐢𝐥𝐢𝐭𝐢𝐞𝐬 𝐕𝐢𝐫𝐭𝐮𝐚𝐥 𝐒𝐮𝐦𝐦𝐢𝐭 is March 6-11, for one hour each day, beginning at 10 am Pacific/12 pm central/1pm eastern.

This is a 𝐟𝐫𝐞𝐞 𝐞𝐯𝐞𝐧𝐭. If you can't make it at that time, register for the video link. You will get 24 hours to watch the 2 wonderful speakers of the day.

Please register to get the Zoom link.

I am speaking with 11 other wonderful speakers, each with valuable ways to create wonderful possibilities in your life!

Here is the link to register: https://us06web.zoom.us/meeting/register/tZYocuCvpjgsHNUC22sJR7KJjVHNw6d7wNxD?fbclid=IwAR0jvshz_SjFjGX7vUOQxZEHbeF0vYNPKfkztSRFimxqTlFLRcceyl_BM3U

Check out more info on our FB page: https://www.facebook.com/profile.php?id=100088849785022

Now that you see why thinking positively is so essential for your success, I'd like to share three ways you can become a more positive person. Some people do seem to be born with a greater sense of positivity, but that doesn't mean that it isn't something that you can learn yourself.

1. Volunteer

Volunteering is a good way to get out of your own head and focus on others and how you can help them. The receiver benefits of course, but so does the person volunteering! When you volunteer, you’ll experience increased connection with others and a sense of accomplishment or purpose. They both improve your mood and reduce stress and anxiety. If you ever find yourself in a negative thinking cycle, find a way to get out in your community to help others and clear your mind.

2. Practice Gratitude

By now you should know that this is one of my favorite tips: cultivate a gratitude practice. Every day, write down what you're grateful for. Either first thing in the morning or last thing at night, take five minutes to write down everything you’re grateful for the previous day or the day you just had.

This will help you become more conscious of the positive details in your life because you know you’ll have to write them down later. It will encourage you to see that your life has many amazing pieces to it, and with practice you’ll learn to see even more of them.

3. Kindness Counts

Another way to shift your mindset from negative to positive is to be kinder to the people around you. When you're trying to be more positive, it's essential to create a positive environment and kindness makes a big difference. When you’re kinder to others, you’ll start to see how you interact with the world and how your bit of kindness can improve the day of others, too.

As you practice thinking more positively, you’ll decrease your mental clutter and give you more clarity, as well as improve your health, your happiness, and your relationships. This type of holistic result is one reason I decided to become a Certified High Performance Coach. I want to help people have an Extraordinary Life, not just improve one part of it. Sure, you can be a super successful entrepreneur, but if you have to ignore your family and relationships to do so, is it still a success? Not in my eyes, anyway.

Read more or listen to the podcast here: https://www.crystalobregoncoaching.com/blog/the-positive-side-of-positivity

We've only got one life, let's make it the one we want.

Yes, I know we all have bad days sometimes, but does wallowing in it EVER help.

In our house we call it the G-word. If you're in a funk, look around and take notice of what you have to be grateful for.

You can't exist in gratitude and ickiness at the same time!

Happy Monday!

Overwhelm is the biggest obstacle to moving forward.

How do YOU clear the clutter?

Please share!

Did you know that positivity can have some amazing benefits? Check out these two examples!

1. Better Problem-Solving: Positive thinkers are able to solve complex problems more efficiently because they're open to considering a wider range of options. On the other hand, negative thinking can limit your ability to see alternative solutions.

2. Discover More Opportunities in Life: Positive thinking can help you see the world as a place full of possibilities. This mindset can motivate you to pursue new opportunities and take action towards your goals. In contrast, negative thinking can limit your potential for growth and progress.

So keep those positive vibes flowing! Positive thoughts can lead to positive actions and positive results. And who knows what amazing things might happen in your life when you approach it with a positive mindset?

Want to know HOW to incorporate more positivity -> Read more here: https://www.crystalobregoncoaching.com/blog/the-positive-side-of-positivity

-solving

Struggling to stay productive?

You might need to delegate tasks and minimize distractions! It's easy to get sidetracked in today's digital age, but with a clear understanding of your goals and priorities, you can focus your energy on what really matters.

Identify your strengths and weaknesses, delegate tasks accordingly, and don't be afraid to ask for help.

Take breaks throughout the day to recharge, and turn off notifications to minimize distractions.

Remember, being productive isn't about doing more - it's about doing more of what matters most!

Make today your most productive day yet!

Read more or listen in here: https://www.crystalobregoncoaching.com/blog/a-different-way-to-look-at-productivity

Could your busy brain be too cluttered? Some signs that your brain is feeling overwhelmed are:

✔️It's hard to fall asleep or stay asleep
✔️You're more forgetful than usual
✔️You feel anxious & overwhelmed
✔️It's hard to get started on your tasks
✔️Once you finally get going, you lose focus quickly.

Wouldn't it be amazing if you could stop those thoughts from swirling around all day? While it may not be 100% possible to eliminate all your mental clutter, there are simple, easy, daily practices you can use to keep it at bay.

Click below to head on over to The Blog or The Extraordinary Life Podcast to find seven things you can do each day to lessen the stress and increase your focus.

https://www.crystalobregoncoaching.com/blog/7-daily-practices-to-clear-your-mental-clutter

I'd love to hear which strategy you're going to try first - let me know in the comments!

Ready to take back control of your life?

The next aspect of letting go is to stop playing the victim. When we've been hurt or wronged in the past, it was that person's decision. It was their choice.

Similarly, if you choose to dwell on it, then that's your choice. To learn how to let go of the past, you have to recognize that if you're holding onto it, you’re keeping yourself in victimhood in the present and the future.

Staying in the victim role allows the person who caused you pain to keep having control of you in some manner.

But if you choose to refuse to play the victim of circumstances or anything else, it puts you in the driver's seat and gives you control over your life and your decisions.

Once you've realized that you're in control of your life and are refocusing your mind on the present, the next step is to work on your self-esteem.

Read more or listen in here: https://www.crystalobregoncoaching.com/blog/let-go-of-the-past-for-a-clearer-future

This is simpler than it sounds.

Try one of these actions next time you're in a funk, or not feeling your best:

❤️ Do something for someone else.

❤️ Send a text to someone you share about, or better yet, call them.

❤️ Volunteer somewhere.

I guarantee you will feel better.

Happy Monday!

We know too much sugar can make kids act a bit crazy, but what about adults? Don't you think that it affects us, too?

What's your crazy making food or drink?

When you can let go of the past, you get to forgive yourself as well. It’s incredibly freeing.

If you’ve been holding onto something, likely, you are somehow blaming yourself for part of it.

Similar to finding compassion for those that hurt you, it’s also essential to find compassion for yourself.

Relationships are complex, and I doubt if I’m alone in at least partially blaming myself for past mistakes or even traumas, and having regret about those situations.

We can’t change what has already happened, but we can change how we act in the present and the future.

Read or listen more here: https://www.crystalobregoncoaching.com/blog/let-go-of-the-past-for-a-clearer-future

If being happier isn't a good enough reason to work on increasing your positive thinking, I’m sure that some of the following benefits will sway you to want to see the glass as half-full.

1. The Snowball Effect

Recent studies have shown that positive thinking is directly linked to your brain's reward system and pleasure stimulus. This means that once your mind feels the pleasure that positive thinking or happiness brings, it's going to reward itself in the hope of receiving more of this type of feeling.

This creates a snowball effect on the brain, and once you start thinking positively, your brain isn't going to want you to stop. It will reward you with feel-good hormones to encourage more positive behavior so it can feel better more often. This manifests in a variety of ways, including how you interact with others and increased optimism.

2. Healthier Brain Development & Growth

Sticking with scientific facts, positive thinking has been proven to influence brain growth. Specifically, it's been linked to stimulating the growth of neural connections in the brain. Yes, these connections grow whether you think positively or not, but positive thinkers’ neural connections grow at a faster rate.

As you age, your brain’s abilities to develop these connections inevitably start to slow down. This means that positive thinkers will be able to function more effectively for longer. Further, thinking positively has been linked to improved output, analysis, and thought processing in addition to generally being more alert.

Read more about The Positive Side of Being Positive here -> https://www.crystalobregoncoaching.com/blog/the-positive-side-of-positivity

How is your focus these days? Do you eagerly jump into your tasks and get them finished with ease? Or do you procrastinate, find it hard to focus, and get distracted easily?

If this is happening regularly, even when you want to do the task, you may want to look at your diet.

What you put in your body (or don't) can have a dramatic effect on your ability to clearly focus.

If brain-fog is all too real for you right now, I have six tips that you can use today to clear the clouds from your mind.

Read all about them on The Blog or listen instead on The Extraordinary Life Podcast.

https://www.crystalobregoncoaching.com/blog/you-diet-could-be-sabotaging-your-focus

Use the strategies now so you can move into Spring with a clear head and take action on those Extraordinary dreams of yours!

Are you a worrier?

Worry = more mental clutter. For some people, worrying can be chronic; and while it's fine to worry about things when warranted, too much “what if” thinking can take over your life. Many chronic worriers struggle to be out of control. It can be unbearable to live an unpredictable life where they aren’t in control of the outcome.

We know that logically, despite how much we want to be in control, the future is uncertain. For some people, practicing gratitude can help shift their mind’s focus to the more positive aspects of life and help to decrease this time of mental clutter.

For others, anxiety may play a role, and counseling or other professional help may make better sense. If constant worry is holding you back from taking action toward your goals, the time to address it is sooner, rather than later.

How about fear?

Fear can be paralyzing, and clutters up your mind with dread. It will stop you in your tracks and prevent you from the things you want to accomplish.

This sneaky type of clutter looks like the fear of the unknown, failure, success, and embarrassment, for example.

Once you recognize this, however, you can start to take action and step into confidence, instead.

Read more here or listen on the podcast: https://www.crystalobregoncoaching.com/blog/clean-up-your-mental-clutter

Have you ever experienced a better mood just by smiling at the barista at your local cafe, or the checker at the grocery store?

It works, if I smile at someone else, I always end up happier as a result.

Give it a try!