https://www.facebook.com/104475614250884/

Operation Epiphany

Home
United States
La Mesa, CA
Operation Epiphany

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Operation Epiphany, Health & Wellness Website, La Mesa, CA.

Operation Epiphany summed up is a strategic and researched approach, individualized to YOU, that helps you achieve what you’re looking for on your health journey.

11/08/2024

Lesson 3: Overcoming is a Choice 🤔

🏁We all have our obstacles. Everyone goes through things, usually not seen to other people. You can choose to ruminate in the hard times, or allow yourself to be molded/shaped into something better.

Week 8: I’ve tried to accomplish a routine, adjust to Elias being home again, get back into the swing of work, focus on Kalli, and of course try to get in self care time for myself.

This was obviously a big huge fail 😂🚫

Elias needs a lot of my time and attention at home right now, my laptop is never charged or available when I need it, my phone is BLOWING UP with work and aaaaaaaaaaaall the appointment follow-ups, and everyday with Kalli is a new experience 🤷🏻‍♀️ There is absolutely NOTHING routine about my life right now.

Some tips that have been helping me get out of the “so-lost-I-can’t-see-it”, trenches…

1. Prioritize every day the things you NEED to get done and MAKE TIME for a reasonable WANT.
2. LET GO of some of that control. It is not your era to have the perfect home or head of hair. The laundry can wait until you’re better rested. Walk around in your underwear, IT IS OK.
3. Adapt. Adapt. Adapt. I don’t get a full day of “calm moments” like pictured. I have to PLAN for a time that Elias can be entertained like this so I can work.
4. Breathe & Laugh & Hug when you’re frustrated. Small moments of lighter pause can prevent the biggest blow-ups or meltdowns (for kids AND adults 🫠🤪🌪️)
5. Don’t look at “time”, as night or day. Do what you can, when you can, and based on what you think is best for baby.☀️🌙
6. When you’re in the moments where you feel like you’re drowning and everything is falling apart- just go to nature. Yes, you have the time. No, nothing is so important you can’t take that 30/40 minutes to help yourself. (Strap the kids in!)

11/05/2024

Lesson 2: Look with baby

It’s no secret our bodies look and feel different after delivering babies.

A few tips I *tried* to stick to during recovery were:

1. STAYING OFF THE SCALE. 2x a month is more than enough if you’re seriously trying/tracking changes.
2. 🗣️Most important: look at yourself when you’re holding your baby. Let yourself feel proud of what you did for that little human. It really makes a difference and has helped me so much with my mindset these last couple weeks!
3. Patience. SERIOUSLY stop the negative thoughts and try to relax. It’ll be okay. Throw on a big comfy t-shirt and call it a day. Let it go from your mind. Snuggle your kids or run around the house. Break the cycle of thinking of yourself negatively however you see fit, but DO IT.
4. Walking above everything. Especially when I was moody or didn’t want to. The high anxiety, hard, exhausting times…that’s when you need the fresh air the most. ☀️

11/01/2024

Happy Halloween 👻💛 Excited to get back to it guys!

09/17/2024

Celebrating 3 weeks with baby girl today.

Old Kayte thought by now I would be “back in the swing” of work, Elias would be settled into school, and my 2 kids’ routine off to the most incredible start ever. ✅💣

Hahahahahahahahahahahahah 🤡🥱🫠

Time is flying, life is chaos, I can barely answer my phone, and George is back to work next week.

The plan now: 🤭 I’m handling one thing at a time. I work to do something for myself each day, even if that’s just a walk or a shower, and focus on the alone time I get with each baby daily.

Eventually I’ll be back in full force. I miss coaching. I miss gym life. I miss food research & topics. I miss helping people feel better. And I of course wanna share my VBAC story, along with the prep, exercises, and resources I used to achieve it in a healthy way.

For now, I hope all of you are out enjoying the world! But I’m just going to sit back and enjoy my family bubble a bit longer. 🤗🙏

05/20/2024

25 WEEEEEKS! Also,my job fluctuates. Some weeks are absolute chaos and others are calmer. This week was CRAZY BUSY. I made a couple food prep options to keep in the fridge for a few days at a time to add to meals and used Trader Joe’s sides and fast snack options for all the in between.

Here are a few things I made this week to keep us on track despite the busyness but are also anti inflammatory, high protein, nutrient dense, EASY, and tastes great!!!!👇

1. Egg Salad- fast breakfast or lunch
2. Toast Snack- PB, honey, banana, pumpkin seeds
3. Beef chunks- marinated with soy sauce, Terriaki, sesame oil, honey, chili flakes, ketchup, and apple cider vinegar. Crock pot for 2 hours or until tender. Lunch for days!
4. Protein clusters- easy high protein dessert or snack
5. Berry bread- one bowl, pour into greased pans, two loaves!
6. Mango Salad- mango, tomato, jalapeño, cayenne, red onion
7. Egg Breaky- fried eggs in butter with our dough toast and cottage cheese
8. Protein Cookie Dough- great for sweet cravings and satiation

05/13/2024

I’ve been asked how I manage the nutrition & recipes despite working and surviving the normal chaos of motherhood.

The thing is, I use cheats and tricks to accomplish ALL food related tasks in my house. Sometimes it feels like our good intentions aren’t enough, and we just don’t have the time or energy to do the extra stuff. SO, I thought I would share easy alternatives I do to maintain a healthy diet for my family and I, DESPITE having “all the things” going on.

1. 🥑Avocados go bad FAST. To save time, I just get the Kirkland Guac packs! They are perfect to spread on toast or add on a rice dish.
2. 🥚Boiled eggs are easy, require no cooking, and are ready to go. I know these aren’t the most appealing for everyone, but they give you a FAST protein to add to veggies, toast, rice etc.
3. 🥩 Meat sticks or low ingredient/additive jerky is a SUPER fast & no-prep way to add protein to any meal or snack. I get the blue bag of Archers from Costco.
4. 🥦 Frozen veggies only take MINUTES to steam and are so easy to add to meals for your nutrition needs. I get a couple big bags from Costco so I always have something in the freezer to add to lunch or dinner.
5. 🌭🐟Easy & Quick Meats like grass fed kielbasa, hot dogs, frozen burgers, and Salmon patty’s from Costco are all super fast & easy ways to get your proteins when you forget to defrost your other meats.
6. 🥗Bagged salads. No explanation needed. Don’t let these rot just eat them with dinner and get some added fiber and greens 😂
7. Veggie trays. I keep a big one in the fridge and between all of us, we finish one in a week! It’s easy, comes with a dressing, and requires no prep 🤷🏻‍♀️ If it starts to go bad I just toss it all in a steamer and add as a side for dinner one night.
8. 🚨Quick meals!!! I get the stuffed peppers, Chicken Burrito bowls, and Terriaki Rice bowls etc from Costco. I keep this stuff in the freezer when those busy or no energy days/nights pop up.

05/08/2024

*almost* 24 WEEKS: This belly came out of NO WHERE. Last week I was wearing my cute skirts and sundresses and now nothing fits and I’m showing off belly or bum to the world. 😮‍💨🌎 I’ve also told everyone I’m praying for my “calm second child”…meanwhile this baby kicked me so hard under the ribs I stopped on my walk and was like,“WOOOOOAH”. The kicks are nonstop and aAaaAaaAAAAAlllLLLll over the place. I ain’t ready 🫠

05/07/2024

So begins the insomnia for me and I’m OVER it. I just recovered from an insane sickness and of course now I can’t sleep. I wake between 1-3 and can’t fall back!

Studies show 78% of mommas suffer with insomnia during pregnancy, especially starting around this time (23 weeks-delivery) and then SURPRISE, postpartum sleep issues.

Insomnia is linked to lots of complications like Preeclamsia, high blood pressure, gestational diabetes, longer labor, higher likelihood for cesarean, longer post-partum recovery, increase in anxiety…and the list goes ON AND ON.

SO I’ve decided to implement some intentional changes to see if it helps 👇👇

1. Less phone time: It’s hard (especially when I’m still working/responding), but I try to put the phone down an hour before bed.
2. Tart Cherry with magnesium/probiotic: tart Cherry has been proven an inflammatory and oxidative stress reducer. What about for sleep? I did read a Pubmed study that stated, “There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation.” I personally have had better sleep since introducing it! Magnesium has long since proven a sleep aid, along with every other bodily system function imaginable, so I add that too.
3. Yoga or stretch: I do this with Elias before bed because we both need it. I keep it a basic flow and easy for him to copy and follow but it feels great still! 👉 Fire feet, Down dog, plank, cobra, rolling like a ball, boat, happy baby, and child’s pose.
4. No screen time an hour before bed
5. Dim lighting in the house. Just by dimming the lights closer to bedtime, (recommended 1-3 hours prior to bed by Dr. Rhonda Patrick), your brain recognizes these night time signals and helps maintain a healthy circadian rhythm, helping you fall asleep faster and stay asleep longer.
Resources:

https://pubmed.ncbi.nlm.nih.gov/22038497/

https://www.foundmyfitness.com/episodes/bright-light-exposure-melatonin journey

04/18/2024

Okay so photos are taken a few weeks out from each other but the due date is only a week apart.

I’ve been saying my belly was smaller this pregnancy but I haven’t been taking as many photos as I did last time…🤡🏀

I know the tiny tank tops seem ridiculous BUT there’s a story so let me explain 😂🙏 George was gone most of my pregnancy with Elias and he hadn’t seen me in three months when I decided to send him an update. I loooooved that red tank and wore it all the time, so I knew he would be blown away by the difference of what I normally looked like wearing it and then with that giant belly. It’s also the ONLY photo I have at the 20th or so week mark so here it is 🤷🏻‍♀️

04/12/2024

Appointmented-OUT 😮‍💨 high-risk mommas, how do y’all cope with the constant back and forth visits with work and kiddos? …and traffic is⚠️ Grateful for the extra opportunities to see baby though. The gender anticipation is driving me crazy 😂🎀🧢 “Look away if you don’t wanna see”…ME➡️🫣

Address

La Mesa, CA

Website

facebook.com

Alerts

Be the first to know and let us send you an email when Operation Epiphany posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Operation Epiphany:

Want your practice to be the top-listed Clinic in La Mesa?