Sonya Gorkowski Healthy and Happier Lifestyle

Drop the boxing 🥊 gloves and pick up your pen 📝, make a plan, and take ACTION!

It’s not too late, you're not too old, not too young, your dreams are not stupid, crazy or too big. Change is possible!
Don’t let others' opinions hold you back. Go after those big scary amazing dreams!

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Friday night adventures of paddleboarding on the Des Moines River with my friend was so much fun. It was a beautiful evenin, and the fall colors are only going to get better!

The river was so low I got stuck a couple of times 🤣. Love trying new things....

No filter Friday....all the fall vibes. I love nature, especially in the fall, not just for the pumpkin but that it's a reflection time for me.

I can get deep in my thoughts, and this of year reminds me that change is inevitable and also beautiful if you choose to see it. Heck, maybe it's because I'm 59 rolling into 60. Those birthdays with 9 & 0 hit differently 🥴.

I'm a glass half full kind of person, and I know the world is full of chaos, but I choose to see the beauty & potential of each day. Also, to be a light in this world. ✨️
I hope you see beauty and kindness in each day.

It is not hurtful words, painful events, or opinions of others that create your success or failure. It’s what you believe about those things that create your perception.

It's cool because YOU have the ability to change the meaning.

Those tough times are lessons, preparing you for something even better.

When I feel I am struggling with something, I think about the tough times I have already navigated and overcame. It changes my perspective and shakes the doubt in my mind.

I love fall, the crispness of the air, colors, and all things pumpkin. It like fall is the reminder to slow down and be present.

I ❤️ all things pumpkin, but unfortunately, they are usually they are loaded with lots of sugar.

I'm all about creative recipes, so today, I mixed up plain Greek yogurt, vanilla protein powder ( I use shakeology), pumpkin puree (not pumpkin pie filling), and sprinkle cinammon on top. I think crushed pecans or walnuts on top would be good, too!




**t

Yep, that pretty much sums me up! 🤣 I'm obsessed with all things pumpkin, have the sense of humor of an 8th grade boy, and I'm as goofy as they come—and honestly, I couldn't care less what anyone thinks about it. I like to call it my superpower.

Maybe it’s something that comes with age… or maybe I just popped out this way! Either way, I'm owning it. 🎃

Aging? Nah, I’m not buying into that narrative! Seriously, who came up with the phrase "act your age"? At 59 and a half (yes, bring the half back 😆), I proudly maintain the sense of humor of an 8th-grade boy. And why not? This season of life is all about ditching, limiting beliefs, and embracing the mindset of "let's see what I can do."" It’s about pushing boundaries, laughing at life, and refusing to let society's expectations define me. Aging isn't about slowing down; it’s about gearing up, exploring, and having fun. Here's to redefining what it means to grow older!







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You don't realize how much you rely on your phone until you break it!
If you have texted, called or messaged me I am not ignoring you, I am on my way to get a new phone. 🤦‍♀️

Ask yourself better questions and you will have a better life. That statement marked a significant shift in my mindset.

What would happen if you didn't give up on yourself?
What if you showed yourself the same compassion you would to a seven-year-old?
What if you ventured to try something new?
What if it turned out to be successful?

Saturday morning vibes 🥰

This right here is so true!

I know the avoidance game well. I was a gold medal 🏅 winner in it. My family motto growing up was that if we don't talk about it, it didn't happen. Needless to say, that gave me unhealthy coping skills. I could drink and binge eat, stuff down emotions, and keep myself preoccupied with busyness like a champ.

I discovered I had to go through the pain to heal. I named it " owning your s**t." I realized that changing my mindset from bad feelings to uncomfortable feelings is a sign that something needs attention.

Life happens for you, not to you. However, if you don't learn/heal from the lessons, they will be repeated.

A rainy morning soothes me and feels like a gentle reminder to slow down and be present in the moment.

I learned a new name for granny hobbies. They are call hands-on, thumbs-off. Hands-on because, well, you’re doing things with your hands. Maybe it’s just weilding physical objects (e.g. while reading or writing) or maybe it’s actively manipulating and creating with your hands (e.g. cooking or gardening). Thumbs-off is a metaphor for being offline and definitely not on social media, swiping or scrolling with little aim.

Thought that was a cool way to describe it and definitely love creating things & less time on my phone.

Ever caught yourself not rolling out the red carpet for numero uno? It's like we're programmed to be the world's caretakers and then—bam!—half a decade flies by, and we're on a wild goose chase to find where we left ourselves. Consider this your VIP pass to the self-care gala. And about that oxygen mask spiel? It's not just for in-flight safety demos; it's your daily reminder to breathe easy and shine bright.

Seriously it does! Do you have a favorite coffee mug?

I am a HUGE mental health advocate. I believe that change begins with your mind. What you focus on you get more of, that is why I believe in journaling. It is a way to get change your focus and to short out all those thoughts bouncing around in your head like the lottery balls.

Some days journaling is easy, others not so much. Here are some prompts that may help you focus on a more positive mindset and growth mindset.
Tag your overthinking friend and make a promise to hold each other accountable to journaling for a week.

You are what you do, not what you say you'll do... That quote right there was like a throat punch to me years ago. I realized that my constant procrastination and excuse making was the only thing holding me back from being my best self. I also learned that the secret sauce is in consistency, accountability and creating a habit. Oh, it's easy to workout out twice and eat a salad 2 days in a row, meditate 3 times, but the real change begins when you create a system that is sustainable.

Take a look at what you want to change, make a plan and track it.
I have a free tracker where you can track the simple habits for a healthier life. Comment Tracker below and I will send it to you!

I love a good casserole recipe, maybe it's the Midwest girl in me but it is an easy way to serve a group or meal prep for the week.
This is a great recipe as my garden is starting to produce tomatoes and my basil is thriving!

Had full intentions of working out, even dressed and ready, but had a better offer of pancakes and going to the movies.

No guilt or shame is necessary, a reminder that it's about consistency, sustainability, and enjoying life. It took years to change my mindset around this concept, but it is so free.

Do you get stuck in the all or nothing mindset?

Need some ideas for a side dish to take to your holiday cookout?
Check out these 5 delicious salads.

Anyone looking to slow their roll on the adult beverages? I made up a Mocktail Ebook if you would like to have some non-alcoholic options! Drop a fun emoji (because I like them) and I'll send you a copy!

Tasty Tuesday!
This is one of my go to easy peasy healthy meals.
I use ground turkey because it is cheaper and healthier than sausage, but you can use whatever kind of meat you want. Also, do not skip the sesame seed oil, it is what gives it great flavor!
1 pound Ground Chicken/turkey (or ground pork)
4 Green Onions (whites/greens separated) I've made it without
2 teaspoons Fresh Ginger (grated)
4 cloves Garlic (minced)
1 pound Coleslaw Mix (or shredded cabbage)
3 tablespoons Soy Sauce (I like Mrs Bragg amino acids)
1 teaspoon Sesame Oil (or to taste)
add Cilantro & Sesame Seeds (for garnish)

Brown the meat, Drain any fat.
Stir in the whites of the green onions, ginger, garlic, and coleslaw mix. Cook, stirring occasionally, until the coleslaw becomes tender, about 5 minutes.

Stir in soy sauce and sesame oil and cook for 1 minute more.
Divide into bowls and garnish with cilantro, greens of green onions, and sesame seeds. Enjoy! Let me know how you liked it!

Myth Buster Monday!
It is impossible to get in shape after 50! I call BS.
I know there is a ton of info and programs to lose weight, and the reality is most of them work. The other reality is there are a lot of them that are not sustainable. I know from experience as a yo yo dieter. I did them all and would lose weight, but quickly gain it back because it was not sustainable. This girl loves her donuts to much to give them up completely!

The secret sauce for me to finally lose 20 # and more importantly, keep it off for over 10 years is simplicity, accountability and a simple plan. That is what I do as an accountability coach. I share the tools that I used and still do. I provide support and accountability because I know what it is like when you are working on your health/fitness journey and others around you are not on the same page as you.

If you are struggling, here is your proof that you CAN do it! Need some support and help? Let's chat.