Day 1: We need to start somewhere

I begin at day #1…

We all get excited on “day 1” of something new, don’t we? Think about New Year’s day and the millions of promises that are made in the excitement of a new year and a new opportunity to reach goals that we’ve only hoped for in the past. The success, however, does not come from our giddy energy on day 1…but the true and unending desire to push for new heights in our quest for these said goals.

I’ve worked with hundreds of one-on-one clients and I’ve lead thousands of classes over the past 20+ years in the fitness field. I’ve believed that through my sheer excitement and leadership, I could inspire anyone to follow through in their promises and quest to reach health and fitness goals that had seemed nearly impossible.

But it doesn’t work that way.

Not to say that I haven’t helped many people transform their bodies, minds and lives in ways that they had only dreamed about; but what what happens when the trainer stops working with you? What happens if you move away from your favorite gym or bootcamp instructor and you are left to find something else that works for you? What if you are the one and only person who is responsible for your success – or lack of it?

Guess what, guys? Whether you know it now or not…you are the only person who is 100% responsible for your life. So what to do now? What workout should you do? How many calories should you eat each day? What types of foods are the best for you? Who is going to cheer you on when you are struggling? How will you know when you are making progress in your goals? How will you keep going when you just don’t believe you have what it takes…or you stumble along the way?

While these are all good questions (and ones I hear every day), let me start by saying we need to get clear on what our goals are. We need to have a plan B when we get thrown off our path. We need to know we aren’t the only person in the world to feel like we do.

That’s what this transformation is about. The next 90 days are meant to show you what it looks like to fight for what we want most. The next 3 months are going to be a bit uncomfortable for me (and most likely downright ugly at times!) but I’m willing to put myself out on a limb and share with you, me dear reader, like a reality tv show (but without the drama and screaming matches).

I start today. This is my day 1…

16422568_10212047924024280_2438593406589187746_o

Day 1 begins with stats. This is not any different than if we were working together as trainer-client. I’d measure you and have you take your “before pictures” so that we have a baseline to compare as we move forward. Above, are my day 1 pictures and while I don’t have much weight to lose (I just have some “softer” parts of me to tone up), I have goals to add more lean muscle and look like a shredded fitness model in 90 days. Think I can? So do I! 😉 No matter the goals, the struggles are pretty common and typical whenever starting something new (or restarting again).

Here’s how I measure my stats:

Body weight: 150.1

Chest: 36.5

Waist: 28.5 & 30.75

Hips: 38.5

Right thigh: 19.5 / Left Thigh: 19.5

Right arm: 10 / Left arm: 10.5

What about my meals? I calculate my daily needs on my new fitness program and will be eating 1,800 calories a day. I also like to focus on quality nutrition and breaking down my macronutrients to fit my body’s needs to feel my best and reach my set goals. I’ve set a 40/30/30 split and will be getting in 40% of my daily calories from carbohydrates; 40% from healthy fats and 30% from lean protein sources.

I will be sharing my foods too so don’t think this will be a secret 🙂

So far today:

Breakfast:

Coffee with 3 Tbls half and half (don’t take away my cream!)

2 whole eggs + 1 egg white

Post workout snack:

Cafe Latte Shakeology made with 1 cup almond milk and 1 cup ice

Pink lady apple sprinkled with cinnamon

Lunch:

1 cup oven roasted brussel sprouts (my son and I are obsessed!)

1/2 cup lowfat cottage cheese mixed with 1/2 cup whole grain cereal

I’ve had 3 water bottles of water and my goal is to drink 6 each day (which totals a gallon of water)

I worked out to my total body core conditioning and some practiced some power yoga to get an extra stretch.

I’ll be planning to drink water, herbal tea and maybe some lowfat hot chocolate (to curb my hunger and cravings today). I’m making a turkey based dinner with salad and enjoy some Greek yogurt with berries for another snack today.

I feel good so far but please follow me on IG @KathyProFitness and Snapchat @spazzykay to get all the daily ups and downs along with the daily blog posts.

If you are interested in starting NOW and need a place to begin, I’m hosting a 28-Day workout + meal plan challenge and looking for 10 serious people to join our team! This program will challenge you with strength and conditioning training and I’m going to reward those who commit and reach new goals with a gift basket of fitness goodies plus a FREE month of one-on-one training with me before summer season.

Are you IN? Then fill out the form below and I’ll be in touch asap!

Grocery Shopping tips

Ever heard the saying “abs are made in the kitchen”? 

21415_499290073479344_1149108752_n

I’m sure you have and honestly, it’s not a cute phrase that fitness freaks love to share. It’s actually true! You cannot shed that stubborn belly fat with exercise alone – even if you’re working out umpteen hours a week! In order to show off your hard work, your meals MUST be filled with whole, “clean” foods. Besides that, you are obviously invested (hopefully, anyway) in achieving and maintaining a healthy and well-functioning body, aren’t you?

Good answer 🙂

So let’s begin at the beginning…stocking your home with the foods that will help you look and feel your best long term. I will share what I do and how I help my clients eat to reach goals – instead of starving themselves as diets will have you believe. #ugh

Here are my tips for grocery shopping: 

  • Do not go out hungry! Eat beforehand! (pretty explanatory but needs to be said)
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores. (I’ll be sharing more on my coupon tips this year)
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
  • Always shop with a list so you don’t forget anything…and stick to the list ONLY! Don’t buy more than what you need! It will save you money and stress in the long run.

 

 

 

Grocery List (you can copy this off and take to the store)

*means it’s a better option 😉

Proteins:

Protein powder (Vegan options available)*
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)*
White Fish
Wild Salmon*
Tofu (Vegan friendly)
Plain 0%-2% fat Cottage Cheese
Plain 0%-2% fat Greek Yogurt (I love FAGE brand!)
Nonfat or low-fat cheese sticks

Fibrous Veggies:
Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
(Don’t be afraid to experiment! These are just a few suggestions b)

Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One for example) (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available, I personally use Ezekiel bread)
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Apples
Pears
Blueberries
Raspberries
Strawberries
Grapefruit
Lemons (for water & fish)

Beverages
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Unsweetened Coconut Milk
Green tea bags*
Coffee*

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
Honey
Non-stick cooking spray*

Vitamins
Fish Oil*
Multi-vitamin*

 

NEED A PLACE TO START? 

 

screen-shot-2017-01-08-at-7-12-50-pm

Get daily emails sent directly to your inbox with my FREE 7-Day Slim Down Program!What’s included?

7 Day meal plan & nutrition tips to boost metabolism

daily motivation to help you push harder

and free training, coaching & support in the Facebook group!
Ready to transform your body (and life)?

Click below to sign up now!
http://eepurl.com/b4VkDD

Eat to live…better

I know it’s only the 4th day of the year but I know it will start to get a bit more challenging to follow our meal plans into the next week if we don’t plan ahead.

Meal prep used to seem daunting to me when I would see someone sharing how to create a whole week or month’s worth of meals…you know what I mean! 🙂

Don’t get me wrong, there are times in my life where I’ve had to create a whole week of foods and meals just to make it through without either starving my body or eating cereal day in and day out. #youknowwhatImean But on a typical week, I just don’t have the interest or energy (or really the need) to create that many meals. Instead of just opting to “see what happens” (never ever a good plan, by the way) I set aside an hour on the weekend to write out all of the meals I will make in the coming week and list out every recipe and ingredient so that I’m not scrambling or left to find a less than awesome option.

What’s your secret to success? We all have our own systems and desires and interests in how to meal prep and plan so finding your own is going to make your life so much easier..and fun! I used to despise cooking meals, but I loved to bake. As I get older, I find that I’m loving to create fun and amazing recipes by just browsing through Pinterest or google for recipes I know I’d feel good eating and feeding my family.

Just to give you an idea, I’m going to share a simple snack idea with you. This has helped me (and my entire family) when things are busy or life pushes off our “perfect” meal time for another detour. Instead of caving into old bad habits, choose to have a simple snack like this one (or even fruit and some nuts) to get you through until your next meal.

It’s more important than you realize…foods are our fuel and our energy. If you put crappy foods into your amazing body or opt to eat nothing at all (gasp!) then you’re risking a binge or less than optimal results in every way in the long run. My tip today is to plan out your foods and to schedule your meal times in advance so they aren’t a surprise. If you do this for 10-14 days, I promise you that you’ll be amazed at the changes in your energy levels, body weight, skin tone and everything else you are looking to accomplish this year.

Will you give this a try?

15873516_1422289717812657_2665014561658935674_n

How many of us get caught out when we need a breakfast on the run, or between meals?

How many crave a quick, easy snack and end up reaching for something we know doesn’t serve us just because it is convenient?

Here is a super fast alternative. It will only take you a few minutes to make on a Sunday for the week, or during your meal prep time.

They are even perfect for a breakfast on the go!

Today’s Recipe – Oatmeal Protein Energy Balls

Let me know if you give this recipe a go & comment below telling me what you thought of them…did you add anything to suit your tastes?

Instructions:

Add oats, protein powder, cinnamon and chia seeds to a large bowl.
Add in peanut butter, honey and vanilla extract. Stir to combine.
Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.
Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won’t hold shape.
Roll into balls using hands.
Place in a container to set in the fridge for at least 30 minutes.
Store in fridge until ready to eat.

📝 Notes:
*Make sure it is drippy. If not you may need to add in extra liquid at the end.

Goals – Shmoals

screen-shot-2016-12-31-at-8-08-23-am

It’s a brand new year! I know it can be exciting to set up some awesome goals for the coming year, because what could be a better time than on a clean, fresh calendar year?

Just a second…

Before you jump into making promises that will probably start to stress you out by February 1st, I’d like to give you a few ideas that can help you succeed better than ever. These aren’t just annoying “expert” shared ideas; they are actually tips from my own experiences over the years.

I’ve been known (and still am) for getting super excited about a new idea and jumping in before I’ve even done little (if any) research. Thank goodness for my hubby (and his sometimes annoyingly “calm” judgment) who keeps me balanced as I get a bit off kilter with new ideas and new energy.

Seriously, I don’t like details. Like any details. I like basic, bottom-line information. This can be good for a strong start to most projects and plans…but not so good for finishing things up 🙂 That’s what my hubby likes to “remind” me when I jump into a new project (and some can seem downright insane to me later!). Thank goodness for different perspectives, right?

Back to my original point about taking time to reflect on the most important goals for us in the moment. I suggest sitting down to write out the one thousand and one goals you’d love to accomplish this year…and then let it sit for at least an hour while you walk away to get back to reality. When you sit back down at your list (bring a nice cup of coffee or tea with you to relax and reflect), analyze each and every goal on your list and take some time to honestly answer if the goal is something you’re invested in staying consistent to for the long haul…or is it merely another empty promise you’ve made before because you’ve “heard” it was a good thing to do?   #guilty

What are your goals for 2017? Just to give you more clarity on this clear-cut list of goals, I thought I’d share mine to see exactly how I cut out the crap and made some time to be very specific

Here they are (in no particular order):

  1. Blog more often. Writing is one of my passions and I start out every year, planning to commit to consistent blogging, only to fall off track after a few short weeks. I’ve realized my problem has been to “over commit” myself to blogging 7 days a week; every week for the year. That’s really overdoing it when I have a life and work to focus on too. That’s why, after some deep thinking and contemplating my past issues with consistent blogging, I’ve decided to commit to writing 3 days a week and planning my themes ahead of time. You are so excited right now, aren’t you? 🙂 lol
  2. Limit my to-do list. This goal sounds a little under-productive, right? But as I mentioned above, I get all excited about doing everything that my mind can absorb and then end up going off the deep end and wanting to jump ship (why the boating references?) when I realize I’m only human and can’t (let alone not want to) keep juggling so many items at the same time. The best way to curb my issues is to limit myself to a few projects at a time and set aside focused time to work exclusively on each throughout my week.
  3. Limit my one on one clients each month. Again, although I get excited to help umpteen people reach their goals and dreams, I can only realistically give valuable time and energy to a few personal people in a given week. I’ve set up a private online group to keep everyone supported along the way and I will commit to spending time in the group each week so that I can have the best of both worlds and help more people with less stress.
  4. Spend more time with my hubby and family. As the family gets older, my parental responsibilities lessen and this allows me to spend quality time that actually feels like fun! #imaginethat I am setting aside one on one time more often with my hubby and kids so that I don’t feel like work and social media take over our lives. (seriously, the next time you’re out, check out how many people are actually talking to people versus staring at their phones! #scary)
  5. Continue my fitness and health goals but allow more time to be spent in recovery. I have been loving my yoga practices more than ever and notice a huge shift in my mental and physical abilities when I take more time to be still and focus on stretching and resting. Too many of us have experienced aches, pains, injuries and fatigue and it will only help us live longer (and happier) lives by taking time to slow down and rest. More to come on that topic.
  6. Invest time again with my Beachbody family. This is the area that was in limbo this past year. For those of you who’ve followed my story, I’ve been a Beachbody “rep/coach” for just about 7 years now and have seen so many fluctuations and shifts in the past 2 years that I wondered whether to continue or just push forward with my training business. Funny thing happened as I pulled back from being a “pushy” network marketer and spent more time on working with my current and past customers; I actually felt less stressed and saw my income grow and stabilize again. #imaginethat I absolutely love our products and services but despised being lumped into the “network marketing” world so this issue has been resolved as I can now help those who want help and allow everyone else to find what works best for them. #winwin

So there you have it! My no-nonsense (and not that exciting or flashy) list of goals. As I look over these 6 areas of focus, I know in my heart of hearts that I feel happy and confident in being consistent with these areas and confident I can give each of these areas my full attention for growth.

 

screen-shot-2016-12-29-at-2-40-04-pm

 

So now that I’ve shared mine with you; what are your goals and plans for 2017? Care to share in the comments below to make them more real?