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…

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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!

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Grocery Shopping tips

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

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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? 

 

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Back to reality- Day 2 of the #nosugar

I’m here and it’s day #2 of the NO SUGAR challenge and I promised you my recipe for the Mediterranean chicken I made for the family last night.

Do you struggle with family meals too? I recently began creating a whole week of meals on the weekends and posting it on my refrigerator so I don’t even have to think about dinners any more. I also write out all of the recipes and ingredients needed to create my meals and voila! Stress free family dinners that everyone loves!

Day 1 of the NO SUGAR went so good! It actually feels like I’m eating more than usual and still feeling lighter, less bloated and as though I’m MORE hungry (which is a good sign of a strong metabolism) throughout my day than when I am not watching every sugar add.

I don’t eat processed foods or artificial sweeteners any longer but I’ll occasionally have some cereal in my yogurts, or mindlessly snack on foods that the family has on had when I’m not being as vigilant to my intake. Little things definitely add up over time and this is why I find the 14 day NO SUGAR challenges a great return to where I feel my best and lose weight like no other without having to “try”.

Here are my meals for the day:

Breakfast: Protein Pancake –

I mixed 4 egg whites, 1/3 cup oats, 1/2 scoop Shakeology (the only thing I’ll allow on my no sugar but it does contain some stevia). I blended this up in my VitaMix and cooked it up like a huge pancake. I then topped it with 1/4 cup Greek Yogurt (FAGE with nothing added) and 1 Tbls all natural peanut butter. (read your ingredients because most nut butters contain sugars and additives)

I usually like some berries on top of this pancake and when I’m not following the NO SUGAR (I feel like I should hashtag the no sugar slogan), I’ll add 1 Tbls of my fave strawberry syrup (a childhood obsession). But not now. I then had a cup of coffee with my 1 Tbls of 1/2 and 1/2 (yes, I pretty much measure everything; it’s become a habit now).

At 9am, I took my daughter to the ENT specialist where she finally had her freaking tonsil abscess drained. It was a scary issue after she was diagnosed with strep throat a week ago and then later felt the pain “change” to one tonsil and swell like a mutha! We had a “FUN” visit to the ER on Friday night (due to her doctor visit follow up on Friday where they warned us “not to wait the weekend but go straight to the ER to have this thing drained”…felt like Monopoly and unable to pass GO or collect my $200). The ER was absolutely NO help whatsoever as we told them upon our arrival what had been happening and that she more than likely just needed the abscess drained. They still had to take a CAT scan (I’m not arguing with being positive about the diagnosis) and we waited around for about 5 hours (which she was in excruciating pain from her ear being pressured by the abscess and unable to swallow or breathe normally) and they finally announced that she “needed to have the abscess drained” (DUH!) – BUT – there wasn’t an ENT in the hospital so they’d have to transfer her and not sure where that would be yet.

What?

Seriously, this was ridiculous and yet we were feeling nervous as they kept telling us if the tonsil swole any larger, it would probably start to cut off her breathing airways. YIKES! So, we waited. They put her in a room and gave her some morphine for the pain and antibiotic drip; along with steroids to help the swelling. Her doctor had prescribed antibiotics and steroids through the previous week as she fought the strep throat so this seemed harmless enough.

After a few hours of waiting, (which honestly didn’t feel as “life threatening” as they were making it out to be any longer); we questioned going home overnight and calling ENT’s in the morning. They advised against us leaving and threatened her life again from the swelling but honestly, our parental intuition overrode the fear and we checked her out and took her home. I slept in her room over the weekend and we called a few specialists only to find one who clearly knew what he was talking about.

Finally!

He first warned us to get her off of the steroids immediately as it was more than likely causing more swelling with the antibiotics. He asked us to come in on Monday morning and he’d fit her into his schedule. (there are still awesome doctors out there!) So yesterday, she and I went to see him and as scared as she was; and as much pain as she was in…he was so kind and calming and ended up doing the procedure in his office that the ER doctors told us was “impossible” to do in her situation.

She is back at school today and feeling like a million bucks! A little sore in her throat still but totally pain free at last!

Whew!

So anyway, after the appointment, I had a shakeology shake with 1/3 cup of oats, water and ice blended in. I watched my daughter during the day because her body was fevering on and off due to the infection being drained but overall, we rested and I bought her a milkshake to celebrate!

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For lunch, I made myself a veggie scramble with eggs, zucchini, cilantro, onions and cheese. I topped it with some home grown cherry tomatoes and it was fabulous! I allowed myself an apple later with some peanut butter and this was my “treat” that made me feel special! LOL

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Here’s my dinner, as promised (complete with the recipe) and if you’d like, I can share my meal plan ideas and recipes along the way to help out your family (or even just your own) weekly meals.

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MEDITERRANEAN CHICKEN RECIPE:

Chicken breasts

Garlic powder

Diced tomatoes (canned or fresh)

Artichoke hearts

Small Jar Kalmata olives

1/2 onion, diced

2 cloves garlic, minced

oregano

basil

salt and pepper

Method:

Season chicken breasts with seasonings and brown in olive oil heated up in skillet over medium heat. Add onion and garlic to pan. Add tomatoes, artichoke hearts and olives. Add seasonings and simmer over low heat. (I put it in a large sheet pan and put into over at 350 for 30-45 minutes)

Serve over veggies or pasta.

Now it’s time for Day 2 of the #nosugarchallenge

New week’s goals

It’s a new week and I’m making a commitment for the coming 2 weeks to post daily about my progress in all areas. I like to write my blog posts more often and it seems like I get on track for a bit and then off again. My goal is to share a bit of my world with you in the next 2 weeks so you can glimpse what I struggle with and where I succeed at. My hope is that this inspires you to keep going every day; week and month…even when things are going as “perfectly” as you hope they do. 🙂

I didn’t sleep very well last night due to my daughter’s recent bout with strep throat and now an abscess on her tonsil. You’d think by that last sentence that my daughter was a young girl, right? Well, honestly, she’s 20 years old and when my little girl is sick this momma is going to overdo it on worry, care and soup making. lol

Chicken Enchilada soup

I had also planned to train my bootcamp group of ladies this morning at 5am before our appointment at 9. Since I was waking up every hour on the hour, to check on my daughter (yes, I slept in her room!); I heard a strange dripping sound around 3am and wondered if our sprinklers were stuck or mis-programmed.

No sprinkler issues whatsoever…it was actually raining. 

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In Southern California? That is absurd! LOL So I messaged the bootcamp ladies and we agreed to postpone this morning’s workout for tomorrow since we’d be outdoors in the wet and slippery morning. I tried to go back to sleep but to no avail…so here I am, writing this blog and drinking my coffee before I get my 5:30 workout done in my living room. I’m also kicking off this week with a NO SUGAR challenge for 2 weeks.

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This is my 3rd round of the NO SUGAR challenge this year and I have to say that I’m actually looking forward to this more than ever. I realize that even though I’m a healthy eater who choose “clean” foods about 90% of the time, when I cut out all of the sugars completely; I feel lighter, more energetic and immediately drop any extra “bloat” or weight that can creep up at any time of day or night. You know what I’m talking about, right?

I may or may not go through withdrawals because I’ve done this more than once this past year and each time it gets easier to do. I’ll share with you why you should take on a challenge such as this soon too (even now!) and why sugar is one of the main reasons for our obesity epidemic and all of the health issues rising up in our lives.

I’m drinking my coffee with 1 Tbls of half and half. Yes, there is cream in it but no sugar! 🙂 My tip for you today is to cut out the crappy coffee creamers that are filled with awful preservatives, sugars and things that aren’t even in my vocabulary. Use cream, half and half or milk instead. You’ll thank me later.

My workout is going to be from Beachbody’s Master Hammer and Chisel. I’ll be doing Hammer Power today and you’ll have to see how it went in tomorrow’s post.

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Today’s big plans:

workout at 5:30am

Dr. appt at 9am

No sugar all day

Dinner plans: Mediterranean Chicken with pasta (for the family- I’ll stick to the chicken and veggies)

Want the recipe? Check out tomorrow’s post!

Are you sick and tired of starting over again?

Tired of starting over? Then stop making excuses that keep you stuck! TOUGH LOVE time!!

Here is one excuse I hear too often and know is complete B.S.!!!

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—> “I don’t have time, Im so tired..Im so busy… I worked late last night, I have to get up early, I have a long day at work today”

Get ready for this… YOU MAKE TIME!!!

I don’t FIND time to exercise…I MAKE time to exercise.

If you don’t MAKE time for exercise, you will soon be making time for dis-ease of the body. I promise you that.

Too tired, got no energy, 3pm slump?? Guess what helps with these issues? WORKING OUT!!! You need to teach your body to function better, burn energy to create more energy. Give your body the chance to get fitter and stronger so you can get the stamina to get through those long work days. Even a 20 min walk will wake up your senses and get your mind and body fired up again…TRY IT!!! It’s a proven fact 🙂

Here are some swaps if you seriously think you have NO time (*cough* B.S.!)

—- Are you watching TV during your day/night? If you have the time to watch TV..then you have the time to workout. Get your dumbbells out and workout in front of the TV…or better yet…TURN OFF THE TV AND GET A WORKOUT SESSION DONE!! Anywhere that works is the best option for you! Home workouts/ outdoor workouts/ gym workouts. It doesn’t matter where…it just matters that it happens!

—- If you are sleeping in until the very last minute in the morning and are rushing out the door in a rush…let me share a NEWS FLASH:
WAKE UP EARLIER!!!! *gasp*
Get your workout done in the morning…there are less issues to stop you at this time of day and it sets your body up for an amazing feeling all day long! Even 10 minutes will have you feeling more refreshed and awake than hitting that snooze button 5 more times! I have clients that workout at 4am because they start work at 6am and they are motivated to get it done NO MATTER WHAT! They make it work so you can too! It’s easier to start the day with a workout than to continue looking at yourself in the mirror and battling with how you look and feel. It takes just 21 days to create a new habit; give yourself a chance to get it done right.

—- If you have young kids, make them workout with you! Go to the park, run around the house with them, ride bikes outside…ANYTHING! Make circuits in your backyard and just GO FOR IT!! Go to the beach, play in the sand. See how many holes you can dig in 10 minutes. These are great examples to set for your kids and trust me, it WORKS!! My kids make me proud every day because of their hard work in sports and training and eating…and it started with watching me getting it done!

—- How about your lunch hour? You can go for a 30 minute walk outside, can’t you? Get some fresh air, stretch out your legs and re-energize your mind for the rest of the afternoon!

— How are your foods? You cannot expect to run your car on filthy oil, so how the heck can you expect your precious body to be running strong and energetic if you’re filling it up with sugary, salty, fatty, chemically filled crap? (hint: you can’t)

—- PLAN! PLAN! PLAN!! Write in a journal or notepad when you are going to workout. Mark it on your calendar and treat it like your JOB! You’re the freaking BOSS and BOSSES DON’T CANCEL!!!

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If you still feel like you don’t have time…message me and let’s set up a time to chat. I bet that I can help you find a way to get some exercise into your day or change some things up so you can add it in!

(getting off my soap box)

Success Story: Tina Reyes

Isn’t life more fun when we have someone to inspire us? That’s how I feel each and every day with my clients, customers and coaches. Today I want to highlight Tina. Check out her current results!!

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I’m so proud of my challenger, Tina! She decided that she was ready to make some changes to end the year right and she’s def doing it right!

Here are her recent pics (cuz pics tell so much!). The far left is her starting photo, the middle pic is a month ago and the far right is her today. Here are her own words regarding her success so far, I know she’s not stopping anytime soon! Let’s do this, girl!!

“Before I started I was tired and lazy and I was tired of be tired. I rarely wanted to do anything outside of the house and we never did anything active as a family. My body was not my friend and doing the simple tasks like tying my shoes was hard.”
“My biggest inspiration for starting this journey is my daughter. She’s my best friend and my biggest cheerleader! And she’s getting married to her long time boyfriend next Aug.”
“Staying on track is the biggest challenge for me. Luckily my husband is totally on board and doing this all with me to. My support from you and everyone in our groups is amazing!!”

“I’ve been doing slim in 6 and I LOVE it. It’s hard and challenging but it makes me want to work harder to do it all. I’ve been able to do so much more than I ever thought possible.”

“So far since starting in Aug. I have lost a total of 16 pounds and 18 inches. The best part is the confidence I’ve gained. I feel like I can do anything! I have to say I’m most proud of sticking to the program and getting my workouts done!”

“My life no longer revolves around the TV or cell phone playing games. I rarely sit still for very long at a time and LOVE going on very long walks with my family. (most of the time those walks include Pokemon hunting to) LOL”

“I love my Shakeology!! Especially vanilla!! I don’t have the crazy cravings for junk like I used to and look forward to my Shake treat everyday!! ” – Tina

If you want to start your own transformation story, simply fill in the information below (it won’t show up publicly so don’t worry about that!) and I’ll connect with you right away to get you started on your goals. No diets, no gimmicks and long lasting results guaranteed!

 

Diets are the problem

Diets don’t work. I’m not even being sarcastic and trying to get your attention with that line. They just do not work.

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Think about it, most of the people who are always on a diet are the people who are always struggling with their weight. We tend to blame ourselves when we fall off track; thinking we just needed more willpower.

Seriously? What the heck does being able to keep suffering through starvation and fatigue have to do with willpower? Most diets are based on depriving our bodies from the stuff we love. We get excited to start one of these torture plans in hopes of desperation in getting us out of the misery we find ourselves in. Think about that for a moment. We are literally without hope in times when we turn to a diet. Why else would we choose suffering and misery to fill our days? It’s not helping. Did you know that our diets fail us 95% of the time?  What else is there to say?

In the last 100 years or so (maybe many more, in my opinion), dieting has meant suffering; or “die” with a “t”. (ya, that was funny when I was 10 years old too!) We are forced to suffer feeling hungry and miserable in hopes of the number on the scale moving in the downward direction.

But even when we lose the weight; we cannot sustain that amount of torture so we return to our previous habits and where do those lead us? Back to the beginning.  We are forced to think of food as just fuel to feed our bodies. It’s def not just that. Food is our comfort and has drug like effects in times that we need it. I believe that in those critical moments, it beats jumping out of a window.

Think about every celebration or gathering you attend. It’s always centered around foods. Imagine how depressing an event would be without food. It would simply be a “meeting” and I’m pretty sure I’d skip out if that were the case. Food has a direct effect on our bodies’ stress hormone levels. Many people I’ve worked with (myself included) use food as comfort in “taking care” of their needs because they need that quick “fix”, much like a drug like effect.

It’s no surprise when you look at the facts that diets are extremely low in calories and definitely not in the realm of being sustainable. The more weight we have to lose, the more of our lives we have to suffer in hopes of achieving our “success”.  Are you really willing to permanently change your level of happiness and energy (among other factors) in return for a number on a scale? I’m not and I don’t have to be. Neither do you.

I’ve talked to many people who think that losing weight is hopeless. They tell me they’ve “tried everything” and just can’t seem to reach their goals. I’ve heard claims that the only way someone who is obese can succeed is by using drugs or surgery. This makes me so sad. We are not failing our diets; the diets are failing us.

I will say that those who lose weight and hope to keep every last ounce of it off forever is not possible. What I’ve learned in both my journey of losing 20, 30 and even 70 lbs (this was after my first pregnancy) that it is an ebb and flow of success. While I initially lost the “weight”, when I focused primarily on the number on the scale; I would begin to gain the weight back. It’s when I took the focus off of that stupid machine and put the focus into my own efforts daily that I began to feel better and eventually my weight found it’s happy place. I currently fluctuate about 7 lbs or so and don’t sweat it because I have found my sweet spot.

Losing weight and keeping it off is doable. You can do it too. Instead of criticizing the game players for not scoring in the game, let’s instead fire the coaches and change the rules that are based on silly suffering and deprivation. Let’s learn how to find our own happy range and take initiative in doing what works and enjoying foods we love – on our terms.

Are you ready?

Shoot me an email and let’s chat about setting you up for a personal success story. It’s your choice either way.

Kathyprofitness@gmail.com