The Secret to Healing Your Plantar Fascitis That No One is Talking About; How Being the Sole Support for Others Takes It’s Toll On You.

Are you the kind of person that  makes sure everyone and everything around you is supported and stable? 


Do you absorb their burdens, emotions, and stress as your own?

I used to come home from work every day with a tension headache, low back pain and just plum worn out.

I’d grab for my daily dose of ibuprofen and collapse on the couch to try and regain enough energy to make dinner. 
And I was only working 25 hrs/week. 
I couldn’t figure out why I couldn’t seem to handle my seemingly easy load.

One day it hit me.

I wasn’t just physically exhausted.
I was emotionally and mentally depleted too.

As helpers we tend to pour our whole selves into everything we do. 


We care deeply.
We do everything we can to help solve other people’s  problems.

Hmm do you see the problem here?

Why is it that we think it is up to us to solve everyone else’s problems?

No wonder we are weary.

No wonder we are getting burned out.

No wonder our bodies are starting to break down from the weight of it all.

One of the most common breakdowns I see in the clinic for women over 40 is plantar fascitis.

 There are a lot of great resources out there to help you heal your plantar fascitis but can I share a secret no one is talking about ?

You can heal your feet by healing your soul.

What do you mean Kate? 

Your plantar fascia works best when everything is aligned.
Your body is the same way.

A few years ago I experienced first hand the dreaded ‘itis’ that I had treated in the clinic  for years.

I got out of bed one morning, and I knew as soon as my foot hit the ground…

” Crap!”

and then, “ugh my body is falling apart …”
Luckily I had all the tools to know what to do , but as soon as I would get it calmed down, it would resurface. 
At that time I didn’t know why I couldn’t seem to rid myself of it, and was losing faith in myself and my profession.
After a season of getting into a depressive funk over the condition of my aging body, I hit a breaking point.

My physical pain had become the least of my concerns and I decided it was time to focus on a the pain that was under the surface. 

Want to know how I healed my feet?

I focussed on my soul. 

I started writing again.
I gave myself permission to do what I loved and began processing my pain.
I began laying down the burdens of resentment and bitterness.
I started getting perspective.
I realized that I was waiting on others to lighten my load when I was the one that kept filling up my back pack.

As my fingers typed, something woke up inside of me.

Instead of prying myself out of bed and limping my way to the bathroom, I started waking up at 5 am with a spring in my step again.

I discovered one of the most important things we can do to improve our physical health is to decrease the load we are carrying.


Michael J. Lincoln Ph.D. , a clinical psychologist who pioneered the successful healing of deep emotional wounds in both children and their families through integrative behavioral and psychoanalytical approaches said the following…

“In effect, when we are afflicted with a physical disorder, what we are being told in no uncertain terms is that this ..

dysfunctional way of being must go. 

The meaning of bodily break-downs, can in effect be succinctly summarized in three words:
The basic reality here is that awareness HEALS.” 

He goes on to say, “the key factor in the maintenance of bodily health is the immune system, which is connected by the brain via neural connections, chemical reactions, neurotransmitters, lymphocytes, neurohormones,  endorphins and the like… what is going on in the consciousness is continuously affecting our body and vice versa.”

” In many ways the body and the mind imitate and imprint each other. “

“Our consciousness and subconsciousness – what is happening in our minds and our souls determines what signals are sent to our brains and our bodies. “

“Plantar fascitis and other physical ailments act as the final warning sign regarding things we are caught up in that are causing significant stress and unwanted outcomes. “

We keep praying and seeking guidance but God has given us an internal GPS that is shouting the messages loud and clear. 

” You are out of balance. Something is not aligned.”

It’s time for us to grow in awareness of how God designed us and learn to use the tools he has given us to walk in wellness.

One of the reasons I was feeling unsettled as a PT was that I knew we needed to go deeper. There is more to it than what is going on in the physical realm. It’s not enough to give you a surface solution to a deeper problem. We are WHOLE beings and if we only re- position the structural alignment but never uncover what created the tension and faulty patterning to begin with, the problem will resurface. 
We all have 3 basic needs : love , safety and belonging and if these are not met there is no homeostasis. We are moving from a place of imbalance. 
To ‘feel supported‘ falls into this category. 

Often Christian women will take on the role of supporter of everyone else’s well being and after a while the role of being “shock absorber” for everyone else leads to a breakdown. Physically ,emotional, mentally.

If we can learn to release the burden of supporting everyone else and begin listening to the cries of our body begging us to start attending to our own well being then we can begin to HEAL not only our aching feet but our aching souls.


It’s time to do the work of unloading. 

Decreasing strain.

Moving away from stress and stepping into the things that oxygenate our lives. 

There’s not much out there on the emotional component to our physical aches and pain , but I found an article by Maureen Minehaw Jones where she states,
” When someone becomes the support system for everyone except herself , it can greatly affect this ligament. Individuals who have Plantar Fascitis  are prone to absorb the slings and arrows of the world around them.” 

What is happening in your life that you are trying to absorb?

Are you reaching out for the help and support you need or trying to handle it all yourself?

Maybe this is an opportunity for you to slow down and take care of yourself. 

Maybe it started because you finally decided to go exercise after neglecting yourself for too long, but sometimes in our effort to get a quick fix so we can get back to doing what we do , we just create more stress.

Slow and steady wins the race.
Quick fixes don’t work.

We have to make slow shifts in our daily habits and that starts with releasing the weight we are carrying.

One of the things I hear over and over from other healthcare professionals and women caregivers is..

“I want to decrease the burden of responsibility.”
” I am tired of 
running myself ragged.”
” I feel 
pulled in so many directions”
” I want to be more light hearted and not 
carry the weight of the world on me. “
” How they feel effects how I feel.”
” Their stress is my 
“I’m trying to learn balance but I still feel 
“Letting go is hard, but I know I need to.”
“I put the 
pressure on myself.”

Do you see the parallel between the mind and body here?


It seems like maybe Dr Lincoln was onto something with his imprint theory. 


Here are a 3 ways you can start lightening your load today.


1.  Grab a journal and a pen, or open up a Word Doc. Set a timer for 30 min. Start doing a brain dump on everything that feels heavy in your life right now. Ask yourself..

  • Where am I too full?   
  • What do I need to let go of?
  • What am I needing right now?

2. Go spend an hour doing something that energizes your soul.

3. Let someone else support you for a change.

Schedule a 1 hour Complimentary Discovery Call with me where I help you discover how to lighten your load and release the things that have you feeling weighted down.

Let’s get a spring in your step again!


 “Come to me, all you who are weary and burdened, and I will give you rest.
Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.
For my yoke is easy and my burden is light.” 

Matthew 11:28-30


Calling For a Ban on This TOXIC Mother’s Day Message: Thanks for ALL THE THINGS You Do!

You don't have to do all the things.


I helped my daughter pick out some flowers for her teacher this week to show her appreciation for ALL THE THINGS she has done for her this year.

At the last minute Friday morning, she scrambled to find a message to go with them. She had already made her a giant sized card out of poster board, but this girl doesn’t do anything half way. She copied these words on a little card, glued it to a dowel stick and inserted it into the vase and was finally satisfied with her offer.

These words can be found on countless Mother’s day cards, and who knows, maybe you will get one tomorrow with a similar message, because after all , isn’t that what we do?


Our families are grateful.
Maybe that is the outcome we desire;
To be appreciated.

My question for you this morning is ,

“What is it costing you?”

Continue reading “Calling For a Ban on This TOXIC Mother’s Day Message: Thanks for ALL THE THINGS You Do!”

What is BLOCKING You From Moving Forward? How Our Limiting Beliefs Can Keep Us Stuck



Have you ever stood in the shower and watched the water level start rising around your feet? 

It doesn’t take long to realized that something is blocking the flow of water.

Yesterday, as I stood ankle deep in a stagnant pool, I  lifted  the drain cover to reveal a mass of hair  clogging the passageway.  ( insert gag reflex)

As much as I dread  digging into the scum encased tangles of who knows what kind of hair , if I want the water to start moving  again, I have to get rid of the blockage.  

Continue reading “What is BLOCKING You From Moving Forward? How Our Limiting Beliefs Can Keep Us Stuck”

Why Changing Our Minds is a Good Thing: Creating Healthy Thought Patterns


I don’t know about you but I CHANGE MY MIND a lot.

Maybe I have a little perfectionism in me or it’s just that  I like to weigh things carefully and consider all of my options.

My indecision can drive my husband crazy.

Anyone ever used this comeback when your man started rolling his eyes at your vacillation?

” I’m a woman. I have the right to change my mind.”

But seriously, this is why I practice minimalism as much as possible. The fewer decisions I have to make, the better.

I’m learning, however, that CHANGING MY MIND can be a good thing.

Continue reading “Why Changing Our Minds is a Good Thing: Creating Healthy Thought Patterns”

Undigested Emotion: Why Ice Cream Can’t Satisfy the Hunger of the Heart

I came in the house the other night with my emotions leading the way.
They led me straight to the refrigerator where my brain came up with the best survival strategy it knew: peanut butter and chocolate ice cream.  I took my bowl and sat down to digest it hoping that it would make me feel better about what I had just experienced. It tasted good going down, but when I got to the bottom of the bowl not only were the negative feelings  still there, now I had a lump of ice cream just sitting in my gut along with my undigested emotions. 

Instead of taking the time to digest my negative emotions I opted to ingest something more pleasurable.  

I just wanted to FEEL BETTER. 

Sometimes when a storm starts brewing inside of us we, with good intentions, go into survival mode by trying to make the best of it. We reach for our go to solution that has “served us well” in the past.

 For me it’s ice cream; for you maybe it’s a glass of wine.

Continue reading “Undigested Emotion: Why Ice Cream Can’t Satisfy the Hunger of the Heart”

How to Find Wellness For Our Soul When the Place We are In Feels Toxic

Most of my life I have struggled with the Why of being in a place that is hard.

I am passionate about people thriving and being in healthy environments. I believe that passion is ‘God wired’ and we long to thrive because “He has set eternity in our hearts.”

But does that mean if I find myself in an environment that is hard and full of unhealthy ingredients that I tuck tail and run for cover?
Does that mean that people only thrive in the best of circumstances?

…and what exactly are the ingredients to a healthy thriving place?

Continue reading “How to Find Wellness For Our Soul When the Place We are In Feels Toxic”

When There is NOT ENOUGH Time to Get All the Things Done: Reframing our Not Enough Mindset

Ever had one of those evenings where you are racing against the clock to get things done?  Afraid that if you stop and sit down you will be unable to DO all the things.. 

You know those things that NEED to be done. 
Those things that every good mom, wife, or strong woman gets done in a day. 

Those things that often keep us DOING and stop us from BEING. 
What does that even mean? To BE.  

I am all about ACTION VERBS. 
When I read my Bible , those are the words I highlight. 

Those are the commands that get me fired up.  I’m like ,”Yes! Let’s do this thing!” It’s empowering.

It feels good to MOVE. 

But those BEING verbs… those are hard. 

Be Still. Be Strong. Be patient. Be content.  

How DO you even learn to BE in the midst of all that needs to BE DONE? 

Continue reading “When There is NOT ENOUGH Time to Get All the Things Done: Reframing our Not Enough Mindset”

What Type of Culture Am I Creating Around FOOD in My Home?

I have been doing a little experiment with FOOD the last month. 

I started my training to become certified as a HEALTH and WELLNESS/LIFE COACH and decided I needed to join in on the cleanse they were doing.

Y ‘all I am so not into FOOD FADS.  I am too frugal to shop in the organic section of the grocery store, and I despise quinoa! 

I decided to try this Cleanse/Healthy eating thing NOT  because I am passionate about nutrition or getting some kind of result, but more out of curiosity… 

Continue reading “What Type of Culture Am I Creating Around FOOD in My Home?”

Identifying, Relating, and Resonating: The Writer’s Struggle..


I could feel it happening.. my confidence shrinking, the vision of my dreams slowly fading, the clarity I had just moments before being replaced by a storm cloud that came out of no where ..

I just wanted to end the call…

What was I doing?

Who did I think I was and why in the world did I think I could do anything like this?

I couldn’t even receive her attempts to encourage me , and her offers to continue coaching me were like banana peels I just wanted to throw away… useless.

I pushed the ‘leave the meeting’ button just in time to protect the last ounce of pride I had, and let the tears well up as I slapped my lap top shut like it had betrayed me..


I had just spent HOURS of my day on something that I could not even articulate … What a waste..

If someone asks me one more time what my WHY is I am going to scream!

” I DON’t KNOW!!”


“WHY CAN”T I JUST LIVE, MOVE AND BE without having to explain it? ”

I am sooo tired of trying to figure it out….

My assignment was to keep working on gaining clarity for what my readers needed so that I could use their language and write with that in mind.. So I could RELATE and RESONATE.

Why did that feel like I was betraying my voice?

I was reminded that I can’t just write for myself. That I have to speak my reader’s language…

Doesn’t she know writing is breathing to me?
That if I deny the voice in my heart that is dying to get out then I might as well not write?

How can I BE MYSELF while trying to analyze someone else’s voice and then use marketing strategies to try and reel them in like a fish , making them think I must be speaking directly to them?

That feels like deceit.

Honesty is one of my core values.

I say what I mean and I can not just say what the listener wants to hear.

But then again… what’s the point in putting anything out there for others to read unless it will benefit them?

If I just want to write for me and my benefit then why am I even doing this?

I keep telling myself that is not my motivation, but then why did I get so offended? so hurt?

Why was she telling me to deny my voice?

it was sooo confusing..

First it was ,”You have to find your authentic voice,”… and in the next breathe… “You can’t say it like that because no one will RELATE. You have to change your language so it RESONATES with them… ”

Ugh…. that is too hard and that feels like giving up my identity…

Thus the tears and the trigger…
” I am being rejected… ”
“What I have to say; what I feel, is not what people need… ”
“I am not needed.. ”
“I cannot help anyone… ”
“I am not enough…. ”

..but what about that question I was challenged with in small group the other night when we were studying effective communication..

“Is the purpose of your communication to help the other person flourish or to just make your point?”

Isn’t communication about CONNECTION?

About learning to RELATE so that we are living, moving, and being in relationship together…

Is my life , my work and my gift  just for self expression or is there a greater purpose?

I have got to figure out what IDENTITY even means and why I need to cling to it so much.

Haven’t I struggled with doing it alone?
Haven’t I been longing to CONNECT; to RELATE?

So why am I clinging to ME?

No wonder I have struggled with CONNECTION; thinking people just don’t get me… Or want to …

Lord help me get out of my head and learn to see beyond me!

Remind me that my IDENTITY is IN YOU.

You created me and wired me uniquely, but for a purpose that is greater than myself.

Just as the tree was not made simply to be a tree.

Sure it could stand there all tall and mighty, but unless it drops its leaves,bears fruit, and allows it’s branches to be a place of habitation, it’s canopy to be a covering, and it’s roots to grow wide and deep then It may have hung onto it’s identity but it will shrivel up and die.

Without purpose that extends beyond itself IDENTITY is meaningless.


Webster’s says IDENTITY is the distinguishing character or personality of an individual; individuality; a close similarity or affinity.

It’s what distinguishes us…
but one of the synonyms is SAMENESS…

A closely related word is IDENTIFY, which means..

  • to establish or indicate who or what (someone or something) is;
  • to describe oneself as belonging to;
  • associate (someone) closely with;
  • regard (someone) as having strong links with. link, RELATE, know, discern, pinpoint ,CONNECT..

I think I get it now…

I think the question I have to ask myself is ..

Do I want to fight for my IDENTITY or to IDENTIFY with others?

Do I want to find a tribe of people to do life with; to CONNECT, RELATE; really KNOW others and PINPOINT how we share similar struggles and then LINK up with them so that TOGETHER we can express the full IMAGE and splendor of the creator?

Do I want to talk to myself or have a DIALOGUE?

Can I truly flourish alone?

Alright. I got it.

Lies identified. Truth uncovered.

Here’s another great lesson I learned in my Propel Women’s Personal Leadership group. I think Lisa Harper said it..

” You gotta throw the enemy up against the car and frisk him.”
” Put him in a choke hold until you suffocate his voice and you can’t hear him anymore.” ( Bianca Olthoff)

The enemy always tries to convince us to fight for self , for our rights , for our identity … but he leaves out some vital information.


To fight for self and focus inwardly is to shrivel up and die.

It’s when we open up and learn to IDENTIFY with those God has placed around us that we truly LIVE and find a purpose for our voice.


I stopped myself before I sat down to write this morning and reminded myself to worship first. get out of my head and invite His presence to MOVE in me…

My dog was a little confused by my change in habit as he had just settled by my feet under the picnic table. Because he values CONNECTION more than his comfort he followed me in and sat beside me as I asked Alexa to play us some Hillsong worship..

Here are the words that brought me back from yesterdays rejection to remind me..

“It’s OK not to be OK.”

We are all broken and scattered.

That’s what we have in common.

We all need to be made WHOLE.

But it doesn’t happen by closing our fists around ourselves.

WHOLENESS is the gift on the other side of release…

When we hand over our broken pieces and allow HIM to mend them , blend them, multiply them and distribute them…together  WE ARE MADE WHOLE.

Interesting how the words she used were the words my heart was feeling…

Does that mean the song is not the authentic voice from her heart? I don’t think so.. I think it means she allowed the One who unites us in Spirit to speak the language through her that I needed to hear …

in order that I might be mended and WHOLE ….

not just for my own sake, but so that, just maybe, you might be raised up today too.

All these pieces
Broken and scattered
In mercy gathered
Mended and whole

But not forsaken

I’ve been set free
I’ve been set free

Amazing grace
How sweet the sound
That saved a wretch like me, oh
I once was lost
But now I’m found
Was blind but now I see
Oh, I can see it now
Oh, I can see the love in Your eyes
Laying yourself down
Raising up the broken to life
You take our failure
You take our weakness
You set Your treasure
In jars of clay

So take this heart, Lord
I’ll be Your vessel
The world to see
Your life in me,

Can you see it now? Do you get it?
Listen here and let the words wash over you.

“But blessed is the one who trusts in the Lord, whose confidence is IN HIM.
They will be like a tree planted by the water that sends out its roots by the stream.
It does not fear when heat comes; its leaves are always green.
It has no worries in a year of drought and never fails to bear fruit.”
Jeremiah 17: 7-8

How To Stop Running the Rat Race and Develop Healthy Habits


” Mom, can I have some chocolate chip pancakes?”
“If you want to puke some more. Sure.” 


My 11 yr old daughter has the FLU and we were only 24 hours out from a day spent over the toilet.  So far she had tolerated Gatorade , a few popsicles, crackers, and a little white chili the night before. She was making progress and felt a lot better so why wouldn’t I let her?


I have been there , done that, and knew  her body wasn’t ready to handle chocolate chip pancakes.  I offered her a plain one, which she begrudgingly took. 
Last night she chose to eat the Salmon and asparagus we were having for dinner and within an hour she was holding her stomach; cramping. A few minutes later, she was holding the toilet bowl. 

Sometimes we just have to learn from our own experience… 

Why is it that we ignore what we know is in our best interest and choose what we desire in the moment? 

Have you ever eaten way too many warm, fresh baked brownies or gone back for a second piece of chocolate sheet cake because, ‘ how can something that tastes sooo good be bad?’

And then when you are curled up in a ball as your stomach pays the price for your indulgence, you swear on your life that you will never eat brownies again. 
But the next time that familiar scent drifts through the air ..we forget.  

Our bodies are just responding through their senses and our senses are telling us there is something pleasurable.  It means well.  It has good intentions.  The craving, and the choice to eat a brownie is not the problem. It is a perfectly practical solution to our desire for pleasure.  We were designed to experience it. 
The problem is that we are responding through the craving loop vs using our critical thinking skills to make the decision. We aren’t accessing the  part of the brain that stores memories from previous experiences; that remind us that the pleasure is fleeting and in the end, we will suffer. 

So how do we stop our hand from grabbing the brownie?

It seems to do it without our permission doesn’t it? 

Why are cravings such a powerful force? 

Continue reading “How To Stop Running the Rat Race and Develop Healthy Habits”