The UN-Diet Plan

So here we are on another Monday and facing a new month ahead.

Holiday season looms and many people start to shudder at the thought of finding a new DIET….

“When will it end?”, you might wonder at times.  “Why can’t I just finally stop needing to lose weight and get fit again and again?”

I’ve been asked so many times from clients and friends about the newest, fad diets and what I think about them. Let me simplify and just tell you that I think all diets are crap. They are created to deprive us and make us feel bad about ourselves.

Why? So that we finally stop following that said diet and gain the weight back again (because we didn’t really learn anything of value except that we suck and can’t lose weight) only to have to find another diet plan as soon as we hit rock bottom or need to get into better shape for an event.

Can we just ban them for good? I finally did and I want to empower you, my dear friend, to do the same. (If you already have then high five to you but please pass this along to someone who might still be stuck in diet hell)

It took me years to finally learn what areas were holding me back and un-learn what I needed to change in order to finally succeed and enjoy my life. I didn’t want to eat broccoli and chicken breast for the rest of my days. I didn’t want to cut out carbs. I didn’t want to live on salads. I didn’t want to NOT have fun when I wanted. (I may sound like a 2-year old throwing a tantrum but honestly, don’t you feel like that when you’re told YOU CAN’T HAVE THAT?? we now understand 2 year olds better!)

I’d love to give you a guideline to start today. Since we are taught to be “good” or “bad” in any given moment or following a plan of what we “can” and “cannot” eat (which is ludicrous to think long term but we need to take baby steps first) I am sharing my 7 Day Slim Down plan, Exercise Plan and Grocery List with you. But let me explain what this plan actually is and what it is not.

  1. It is NOT a diet. It is a blueprint of how to start implementing real foods into your life again. Most of us learn to cut out as much foods as possible. So we wake up each morning and skip breakfast (because who’s really hungry in the morning anyway, right?) then we end up scarfing down some unhealthy foods before lunch because we are so hungry. This continues throughout the day as we go through our feelings of guilt from eating what we shouldn’t have eaten and then starving ourselves some more because we ate too much of what’s not good for us.
  2. It IS a blueprint (as mentioned above) and by noticing there are 3 meals every day and 2 snacks in between 2 of those meals is your starting point. You can either choose to follow the foods written out for reference if you don’t like coming up with your own; or you can use the grocery list of foods and swap out items that you actually enjoy and/or have on hand. I’ve never liked following a meal plan written out for the masses either but it’s a helpful tool to learn from and adjust as needed for our own lives and likes.
  3. It will help with drinking more water (which most of us don’t get enough of) because being dehydrated makes us think we are ‘hungry’ and if we just stick to our water intake we won’t have as many hunger pangs throughout the day. Start drinking water early in your day and glug it! I wake up and immediately (no, don’t go do ANYTHING else until this is done!) drink 1/2 to 1 full liter of water on an empty stomach. We wake up dehydrated already and what’s the first thing most of us pour down our throats? Coffee…which just dehydrates us more. Now, I love coffee and would never dream of telling anyone to stop drinking it because I won’t either…but I will first get my water in and then enjoy my coffee! 😉
  4. This forces you to eat foods that are from nature. We are so used to buying convenience foods because we tell ourselves we are “too busy” to eat healthy but I call B.S. on this too. It takes less time than you think and saves you tons of money in the long run to buy whole foods and cook them up yourself. Trust me, I haaaate spending extra time on anything but if I can get a healthy meal cooked and still smile to enjoy it; then anyone can! I am not a natural ‘foodie’ and don’t enjoy taking my time when cooking but there are so many quick and easy recipes online that we are out of excuses.
  5. This plan also comes with a simple ‘at home’ fitness program. You don’t have to follow the workouts but commit to at least taking a daily walk for 15-20 minutes and timing yourself so that you see when you’re able to walk faster and/or add more time to your walkabouts. If you choose to give the workouts a try and are hesitant because you don’t know if you’re able to finish them – just do at least 10 minutes and if you don’t feel like continuing after 10 minutes is up, then stop. Easy peasy. Let’s stop making things so difficult that it stops us before we start.

I know you can do this. It’s only 7 days, after all and you can start any day of the week that you desire. What I challenge you to do is to stick to the full 7 days. No, they don’t have to be perfect and if you make mistakes along the way or fall of track…don’t stop. That’s the old patterns of diets. Instead, try to just stay on track with every day. Finish each day to the best of your ability and write it down in a notebook. Was it hard to eat the foods? Did you get some activity in? How did you feel throughout the day as opposed to the week before? Etc…

I’d love to know if you give it a go. Just drop me an email today: kathyprofitness@gmail.com

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The Do’s & Don’ts of Ab Training for Women

Yesterday, I attending a mini quarterly fitness training for my group exercise education and credentials. I absolutely love taking these trainings because I am able to see new techniques and get new ideas from the master trainers as well as the fellow trainees.

It was an interesting thing though. I took 2, hour long master classes and they were hard core, but I was still able to do more once they were done. This, of course, due to the fact that I’ve been an avid exerciser for umpteen years and my body can just do more than when I began.

But then, I took a HIIT cycle class which is sweetly referred to as “Sprint”. Sounds harmless enough, right?

WRONG!! It was 30 minutes of freaking HELL on stationary wheels!!! 😦

One. Thirty. Minute. Class.

My body wouldn’t stop shaking. I was worn out and had to find my breath and focus throughout the workout. This is HIIT. This is AWESOMENESS!!!!!!

Why am I sharing this when today’s topic is clearly related to ab training? Because, my dear, you ALREADY have amazing abs! You just have some gorgeous fat covering your awesome abs. So what do we do to expose those gorgeous midsections? I’m here to help!

Before we get to some focused ab exercises to follow – and to avoid; let’s share why HIIT Training is the secret to amazing abs. 

  • Don’t have time to spend on working out; either at home or the gym? No problem with HIIT! It’s the ideal workout for busy schedules. You can squeeze in a quick workout just before you jump into the shower in the morning, or during your lunch break or even after you get the kids to bed at night. Seriously, there are NO excuses with time when it comes to HIIT workouts. Research has shown that you can achieve more progress in just 15 minutes of HIIT workouts (done 3X a week) than jogging on the treadmill for an hour. (boring!)  Want more good research info? According to a study presented in 2011 at the American College of Sports Medicine Annual Meeting, just 2 weeks of high intensity intervals improves your aerobic capacity as much as 6-8 weeks of endurance training. Whaaaat?????
  • You’ll not only have better results during your HIIT workout, you’ll also be burning more calories after your workout for 24-48 hours! This is commonly referred to as “EPOC”; or exercise post oxygen consumption. (you had me at burning more calories at rest, right?)
  • You’ll build a healthier heart! Let’s be honest, most of us aren’t used to pushing into the anaerobic (or “without oxygen”) zone. This is pretty much how you feel when you can’t breathe and you feel like your heart is trying to jump out of your chest. But when we are consistent and do our very best every sweat session, we receive extreme results. One study done in 2006 found that after 8 weeks of doing HIIT workouts, the subjects could bicycle twice as long as they could before the study, while maintaining the same pace. See? Heart = Happy! ❤
  • It’s also pretty awesome because you don’t even need equipment to get these results! You can choose running, biking, jump roping, and rowing when doing HIIT workouts but the greatest thing is that you don’t need any equipment to get it done! High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up. Fast. In fact, some equipment, like dumbbells can make HIIT less effective because of the fact that you aren’t focusing primarily on getting the heart rate up…you tend to split that with the weight training aspect.
  • Weight and fat loss “secret”! Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!
  • Your metabolism becomes more efficient at rest (what we talked about above). In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
  • Get sexier leg definition and strength! The largest muscle group in your body is seriously taxed during HIIT training and the effects are to be proud of! Who doesn’t want lean, sexier legs as you’re losing body fat all over and shedding those extra pounds?
  • You can do it anywhere so no more excuses on where to workout anymore either. You can workout at home, the gym, outside, in a lobby, in your hallway…anywhere!!! Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.
  • Beat the boredom workout blues! I don’t know if you’re like me but I HAAATE to be bored!! If I feel bored in my workouts, my mind starts to wander and guess what happens to the intensity of my workout? It suffers because my mind is thinking of things other than what I’m doing at the moment and this seriously messes with our results! Solution? HIIT workouts! This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored!

Now back to our main topic; AB workout do’s and don’ts! 

If you’re like most women, we tend to wish for abs and want for abs so badly that we hope that our random sit-ups, crunches and plank challenges will do the trick. But let me share how you can get better results and stay away from moves that will actually make you look thicker around the middle! (no good!) Following these tips (as well as adding HIIT training to your routines) will help you get those rock hard abs – or at least tighter abs if you prefer. Bikini and tank top season is always just around the corner!

Ab exercises you should NEVER do! 

I’ll go out on a limb and guess that although you want tighter, leaner abs, you also don’t want a thicker waist.

Am I right? I knew it!! 😀

Then you’ll definitely want to stay away from weighted side bends.

Stay away from these!

 

The problem with this exercise is that it directly targets the oblique muscles with large amounts of resistance. The reason this is a “negative” exercise for lean abs, let’s talk about how the abs and obliques function. The obliques are two different muscle groups that originate from the lateral (aka: side) part of your lower ribs and insert into the front portion of your iliac crest. The obliques wrap around your sides and help you turn and bend your torso which helps your spine stability.

 

Normally, the obliques are visible only when you start getting rid of body fat layers. But when you target these muscles with extra resistance (such as dumbbells and weights) it makes them look bigger. This is because the obliques are positioned along the sides of your torso, and the effect is to actually thicken your waist. I don’t think this was your focus if you’ve done this move before, right?

It’s important to mention that the weighted side bend isn’t a bad exercise; in fact, many people like it because it strengthens your core, and some lifters actually want to increase the size of their waist. But if you’re looking for that hourglass figure, you’re better off skipping this move on ab day.

Exercises to help tighten your midsection

  • Add resistance to your main ab muscles (such as the rectus abdominis or “six pack muscles”) themselves. You can also still target your obliques (in fact, you’ll want to hit all the areas) but eliminate the added weight in this area and stick to higher reps instead. Want to start with some great moves today?  Here are some of the best to get started with:

 

1. Lying Leg Raise                                             

2. Decline sit ups with twist (no weights) 

 

3. Hanging Leg Raise                                       

 

 

4. Stir the Pot                                                       

 

How Often Should You Work Your Abs?

If you regularly do compound movements like lunges, squats, and deadlifts, you’re most of the way there. These exercises involve a lot of core work and stabilization so you’re getting a good ab workout without doing any specific “ab /core” exercises. But if you’re looking for better (and faster results), consider adding a HIIT workout 1-2 times per week and 1-2 of these ab moves above about 2-3 days per week. Perform 3-5 sets of each exercise for at least 10-20 reps per move. Rest 30-60 seconds between sets.

There’s no reason that you need to spend a full day on “core work” this way. If you start now by working these tips into your regular program (and avoiding those side bends), you’ll have a more toned core and your body will be summer ready all year long!

Let me know if you have any questions or comments and I’d love to get you into a transformation challenge if you’re up to it! Shoot me an email and let’s chat! www.kathyprofitness@gmail.com 

Cleaning out the Clutter

First of all, it’s been a long time in between posts so I feel like I should re-introduce myself again :p

But that’s just the way life works sometimes, right? We get on a roll and then we get busy in other areas and our priorities align in what we are putting our attention towards most. The past 3 months have been a whirlwind for sure; my hubby was laid off so I picked up a few (or it feels more like a thousand) more shifts and clients to make up the difference, our home had some issues that have now been resolved, we made it through the summer season and now getting set up for Fall. Is it that time already?

I find it so rewarding to clear out all the “stuff” from the past few months when I’m entering a new stage or creating a new schedule again. I don’t know if it comes mostly from my OCD tendencies but I seriously feel like the biggest badass after I clean anything up!

I know I’m not alone since I’ve had this conversation with many friends and some family members who can relate with me on every level.

  • When I clean, I don’t like to ‘cut corners’, I prefer to get every nook and cranny finished to my high standards so that I know it was done ‘right’. If you just rolled your eyes or think I’m crazy then you’re probably going to disagree with most of what comes next. 🙂
  • I don’t just “clean and go”; I complete each task and then stand back t admire my work. This is what I work for! This is my reward! If you’ve ever done this, you are nodding your head like a mad-person right now because you understand how exciting this clean and fresh feeling is that you were responsible for! #strangebuttrue
  • I get a high from shredding old papers, sweeping off the porches and indoor floors, vacuuming the carpets, wiping crud from walls, etc. It feels like I’m purging the old, icky stuff and making room for awesomeness that is CLEAN, organized and tidy as can be!
  • When working on a task, like cooking for example, I cannot leave a ginormous mess to clean “later” all at once. This drives me insane!! I actually do “mini” cleanings in between my steps of work. For instance, if I am chopping veggies and sauteeing them for a recipe, I’ll complete all the chopping and put the veggies into the sautee pan while I’m washing down the dirty knives, chopping boards, sink, etc before moving to the next step. How does one just ‘put the dirty dishes in the sink’ to clean later ‘all at once’??? I cannot even imagine it and even now, it’s giving me a bit of a panic attack. lol

These are a few of my happy practices. I’m definitely not encouraging anyone to follow these steps if you cannot relate with the feelings I shared above. We all work and complete tasks at different levels and with different patterns but what matters most to the task at hand – is completing it!

So in honor of Fall season; back to school season and just getting back to where my heart lies (in writing and entertaining you, my dear friend and reader!); I challenge you this week to take on at least 3 or more of the following tasks to clean out the clutter and make room for something new and lasting this season!

  • Have too many emails? Start by clicking “unsubscribe” from all of the useless marketing lists that provide zero value (their purpose is to distract you from what you should be doing anyway)
  • Need some reconnecting? This week, call someone that you care about but haven’t spoken to in awhile. Tell them hello and how much they mean to you and just catch up.
  • Take 100% responsibility for everything in your life and stop making excuses for not being where you want to be. Decide what needs to go and what you will start to implement in order to move you closer to your goals. If you don’t make changes, those goals are just “ideas” and not as important to you as you think.
  • Focus on making better nutrition choices. Throw away foods that are not from nature and stick to vegetables, fruits, whole grain carbohydrates and lean protein sources. Drink water and get your rest each night for more energy and better long term health.
  • Do something physical each day this week that breaks a sweat. It doesn’t have to be a marathon workout, just get 10 minutes (minimum) of an activity that brings you joy! (remember that feeling?)
  • Write down 3 things you are most grateful for and truly appreciate these today.
  • Clean out your inbox until it’s at “0”. If you have too many old messages, start with 10-20 per day until they are cleaned out completely. Zero messages feels good 😉

What are you waiting for? Choose the 3 areas you will complete this week and get to it now! There is no need to wait for a new month, a new year or a Monday to start again. Time is ticking every second of every minute in every day. You can decide to take control or it will control you.

Are you ready to clean?

Abs to be proud of after age 40

Think you can’t have abs after your 20’s or 30’s? Well I love a good challenge so I was up to it as I turned 40…and in turn, signed up to take on the stage for my very first fitness competition!

Yep.

As a mom of 3 and a 40 year old, I committed to donning a two piece and walking on stage amongst other fit women; who, quite honestly, were in their 20’s and 30’s.

Proud day after 6 months of hard work and eating to prove it!

You could say I was nuts…and probably still am because I don’t regret it. Yes, I got flack for being an “egotist” and embarrassing my family but they were all supportive – especially my dear hubby! He was darn right proud!

Why? Because let me tell you what you are seeing when you look at someone with toned abs and a tight physique. You may be thinking they are naturally leaner, fitter and just more lucky…but you’d be wrong.

It takes hard FREAKING work! Every day.

I haven’t done another fitness competition since and it’s now been 5 years. It’s not that I didn’t want to continue; heck, I placed 2nd in my division and 3rd overall (which included those 20 and 30 year olds, thank you very much!) and qualified for Nationals that same year.

The reason I didn’t compete again is because it’s a full time job.

You need to train like a “mother” (and I don’t mean someone who’s had children) and you have to eat like an athlete. The time and energy it takes to cook, workout, rest, recover and continue is time consuming and I’d rather spend that time with my family while they still need me. 🙂

But I did learn quite a many lessons from those intense 6-months of training and counting every macro and morsel that I ate. In case you think you can’t have abs – most likely because of what you’ve been taught over the years and what other people have said – I’m hear to debunk every one of those crazy negative issues and tell you that it’s most likely because you’re not informed well-enough.

Intrigued? Follow along…

My abs today. 45 is no excuse!

1. Squeeze in “sneaky” cardio. You’ve heard the saying that in order to lose weight, you’ve got to ‘move more and eat less’, right? Well the moving more part can help trim those abs, buns and everything else across your body but if you’re like me, it needs to not feel like cardio. I can easily fit in a 5 minute jump rope session in between a busy day’s schedule or add some sprints or burpees in between my weight lifting routine to up the calorie burn and get it done in increments. If you detest long cardio sessions like I do, then fitting in these sneaky cardio burns can make all the difference in showing off those abs come summer season!

2. Combine core work and cardio. As I said before, I love fitting in small increments of cardio in between my weight lifting sessions. In order to get into the shape I needed to for my competition, I committed to circuit training on most days. This meant that while I’d perform my typical chest, back, leg, etc, days; I’d follow up a set of weight work with 30-60 seconds of jump squats, mountain climbers or jump rope which allowed me to get the most out of my workout sessions. Bonus? While these aren’t technically “ab crunches”, they do indeed involve core activation and help to carve out those abs!

3. Start with planks & not crunches. It’s not that I don’t like doing crunches – because I do – I prefer engaging my core entirely and “feeling the burn” is a great indication that work has been done! Did you know that your booty is actually part of your core? True story. But doing crunches doesn’t activate the glutes like planks do and most people usually resort to momentum while doing crunches and feel it in their neck. Not really the goal, am I right? It’s important to strengthen the entire core – imagine you have a wide girdle that covers the areas below your chest and stops just under your booty (this is your core) – before you progress to moves like crunches so you can master the moves instead of just the stuff on top. 😉 Along with planks, I’d suggest also beginning by lying on your back and raising your feet up and knees bent at 90 degrees. Place your hands on your quads (front part of your thighs) and push them away from your body as you engage your core to keep the knees over your hips. (you’ll feel these if done right)

4. Work your abs every day — but not in the same way daily. Your core muscles recover quite quickly so you can actually work them more often than other parts of your body without over-training. The secret however, is to change it up. For example, if you do planks on Monday, try doing C-curves (a Pilates type exercise) on Tuesday. How? Sit with your knees bent and the soles of your feet on the floor. Prop your upper body onto your forearms. Then, without changing the angle your upper and lower body have to the floor, place one hand at a time behind each thigh. Hold as long as you can, just as you would in plank.

5. Eat for awesome abs. Here’s where most of us get lost. We think that by workout out with enough cardio and performing our ab routines daily, we can get away with eating our favorite foods and just “eating better”. What the heck does this mean, anyway? LOL I’m guilty of saying this before too so I’m not calling you out in any way. I found that just by honing in on a few key areas, I was able to lean out sooner and much easier than when I ate “clean” and counted calories. Want to know how? Start with getting in a protein drink no later than 30 minutes after your workout since the quickest way to recover the tears in your muscles after you workout is to get protein into your body quickly. I use either a clean whey protein (no sucralose or unhealthy ingredients added) or Shakeology for my fuller-packed nutritional punch. Follow that up by drinking at least 4 liters to a gallon of water each day and eating whole grain carbs and healthy fats. If you need some help with foods, check out my healthy food list to plan out your meals for the week or month.

BONUS!! I’m super excited to bring my all-new FITNESS MEMBERSHIP SITE to you!! It’s been something I’ve dreamed of launching for almost a year now and I’m set to open this coming June! If you’d like priority information, please shoot me an email and title it “MEMBERS ONLY” and I’ll get you all the info as it rolls out! LIVE workouts, meal plans, personal help and more! Community like no other with support, accountability and TONS of content! 

Month 1 Results!

My month 1 picture results! They say a picture is worth a thousand words so this should really say a lot!
My month 1 picture results! They say a picture is worth a thousand words so this should really say a lot!

I can’t believe it’s already been a full month on this program! I can honestly say that I feel like I just started and the fact that you are following my journey is helping me to stay on track and continue to post and push forward.

Week 1 seemed like a breeze. But isn’t everything exciting when it’s new again? The workouts were fresh and eating my meals and tracking them on MFP seemed like a fun game.

Week 2 wasn’t so fun. First of all, there were those nasty hormones to deal with :p and cravings were out of control! I remember a few times indulging in foods not on my plan and just saying (out loud too) “Who the heck cares?” Cuz I know I didn’t! Have you ever had a craving that was so powerful that nothing else mattered in that moment? While I’m not as easily thrown off my plan as I was in the beginning stages of this lifestyle journey (and that was like a hundred million years ago!), I still find myself overwhelmed with an emotional craving along the way.

You know what’s kinda cool about this, though? I realize that in that moment when I’m feeling defiant and needing a quick “fix”, giving in isn’t always the end of the world. As a trainer and someone who’s been working in the fitness field forever, I understand that a change of any kind is sometimes helpful to our bodies’ results. But what’s more important to understand about that crazy moment, is that giving in to a quick “fix” is most definitely more beneficial to our lives than jumping out of a window.

Just saying 😉

I also had a small weight gain in week 2 but knowing what I know, I let it blow over (and was happy it wasn’t any bigger of a gain with the extra eating I did!). I had a better week 3 in results but I realized my eating needed to get back on track.

For example, I’d start every day with the best of intentions (sound familiar? LOL) and then by mid-afternoon, I’d just tell myself that I’d “update my meal log-ins when I had more time”…

ya, right! That doesn’t ever happen so by this last week, I was definitely more mindful of tracking and listening to my body’s cues. For example, most of us start a “diet plan” (which I despise but this is an example) and once a few days passes, we realize that our bodies are screaming for MORE FOOD!

Right?

So what do we do? We buckle down and decide that we are going to have “more willpower”…

How well did that work for us? haha

So we finally give in and eat the entire refrigerator and freezer, only to feel like a ginormous blob of a failure after. Sound familiar? It is cuz WE ALL HAVE DONE IT!

and probably will do it again for sure! This is no secret so let’s stop acting like we are the “only” person in the whole entire world to ever struggle like this and feel like a failure.

What would have happened if we decided to change the previous scenario? (aka: what I decided to implement in this last week)

For example, you’re humming along on days 1 and 2 on your new “diet” and then all of a sudden (like it’s a surprise we hadn’t anticipated…) we are hit with this overpowering desire and hunger to EAT ALL THE FOOD!

So we say, NO! I am strong and I have willpower and my goals are more important to me than this instant glorification.

B.S.

Seriously, that won’t work and you know it. It never did and it never will. There are only 2 other ways to handle this situation so you can continue to succeed and move forward;

#1) Eat more food! Duh! Although this sounds simple to do, it’s not! Most of us are stuck in the “DIET” mode that we berate ourselves for even contemplate more calories. For crying out loud! Our bodies are only trying to LIVE. It has needs and works hard for us every minute of every day so if we can’t just fathom that some days (and times of the month), we will require a bit more or less, then so be it. One word of caution though, I don’t mean to just go out and eat whatever and however you want. In order to succeed, imagine taking care of a brand new car that cost you $100,000. Would you just fill it up with whatever type of crap you could come across because it was low on fuel? Or would you plan to invest in the most precious fuel (with the octanes and stuff…I know nothing about cars so that’s all you get for this analogy) so that your car could last forever and run smoothly?

I’m thinking you chose the latter option and you’d feel confident it was the right choice. That being said, why on earth would we think it’s okay to shove ding dongs and crusty week old pizza down our pieholes when we’re hungry and have waited too long to eat something better for us? Next time you feel hungry, understand that your body might need it and choose wisely. Heck, even if you have an extra apple and a handful of almonds, you’re not going to harm your body OR your results. Trust me.

#2) Have a cheat if you must but have dignity and use a fork! I’m not kidding; many times when we’re hit with the starving body and have put off eating for way too long, we get to the point of just eating whatever is in arms length and looking like a complete lunatic. (and not to mention a bit disgusting) Right? So in case you aren’t up to “fueling your car” with quality nutrition in that heated moment, then pick up a plate and a utensil and eat in front of people so that you look less crazy and more like you love your food! Why wouldn’t you want to anyway?

I’m now winding down on week #4 and will begin my 2nd month on Monday. I have to say that this past week was my “recovery” week and it has given me more oomph to kick start another month and not feel like I’m killing my body with new challenges in these quick and effective workouts. If you haven’t taken a week to recover in awhile, may I recommend you do that now? Go do some yoga, pilates and use a foam roller for crying out loud! Your body totally deserves this! (or you risk some bad stuff and that’s not going to be fun if you get injured)

I’m sharing my results with you but realize that I most likely won’t lose much more weight on the scale in the coming 2 months, but I know the changes will show up in the pictures, measurements and body fat testing. I am 5’6″ and my weight never goes below 145. Even when I drove myself to the leanest point of my life at age 40, and took on the stage in a bikini no less! GASP! I stopped having my periods for 6 months because my body fat was way too low and I felt so bad and suffered from burnout and adrenal failure.

Fun times!

And throughout that time period, the freaking scale still stared at me with that stubborn “1-4-5” and nothing less. Crazy how our body’s work, right?

I’m super pumped for the new month and hope you are taking some of these tips into your own life for better results if you need them! Please leave me a comment or shoot me a message if you need some tips that I have not addressed yet.

Here are my measurements and weight updates from week 1 to week 4:

Day 1 weight/end of month 1: 150.1/ 147.2

Waist: Day 1 – 28.5   End of month 1 – 28.25

Hips: Day 1- 38.5      End of month 1 – 38

Thigh: Day 1 – 19.5   End of month 1 – 19

All in all, I am down almost 3 inches and over 2 lbs. From my pictures though, I am really happy with my month 1 results!

One of my "emotional" days...I actually cried in my workout because so many things were going wrong and I felt absolutely NO energy or desire to complete the workout. Still think other people don't struggle too?
One of my “emotional” days…I actually cried in my workout because so many things were going wrong and I felt absolutely NO energy or desire to complete the workout. Still think other people don’t struggle too?

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!

Free Yourself From Your Diet Forever

Have you ever been fed up with your weight highs and lows? Are you constantly searching for the next best way to lose the weight and keep it off?

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Ya, I’ve been there about a million times before too. It’s not a fun place to live and I decided one day to just stop living there.

Period.

I seriously decided that I had enough with diets and finally freed myself from the bondage they held over me. I fought for awhile on working out excessively for hours in the gym or running outside, to be the most shredded I had ever been…but then I realized that this type of intense living only fits the elite fitness competitors in their ON SEASON only. They have OFF SEASON weights and training periods too…and we tend to think that we need to look like the “perfect” (whatever that means) body day in and day out. Talk about fantasies!

This woke me up to being satisfied with feeling healthy, happy and then ultimately FREE from diets!

Wanna come? I’ll share how!

It won’t take long grueling hours in the gym, or even long hours working out at home. It won’t take starving your body or living off of carrot sticks and water. It won’t even feel as hard as you are imagining after you learn what works for your body and your life.

Bottom line? It’s actually kind of easy once you adapt to the changes and fire the old habits!

Now, in a few months time, the gyms and diet centers are going to be packed like sardine cans again. At least for a few weeks, or until everyone gets fed up with their all or nothing approach again. But guess what? That doesn’t have to be you this year! You can simply decide today that you are going to fire your diets forever.

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Think of what we are leaving behind: obsessing over calories and carbs or whatever the diet of the season is; watching the scale go up and down and up like a crazy bunny rabbit dance; losing 10 lbs (yay!) only to gain 15 back shortly after (BOO!) and thinking we are only worth as much as the size of our jeans.

It’s time to do the most crazy thing you’ve ever done and stop dieting forever.

Diets are now forbidden.   

I bet you are a bit terrified of this thought. Right? I know that I was. It felt like I was giving up on myself and the “control” I had on my weight. But there was never any control to begin with. It was actually a game of binge and purge over and over again. Which messes with our bodies, metabolism and minds and keeps us stuck in misery as long as we allow ourselves to be. Knowledge here is power, my friend. And today, you are going to be more powerful over your decisions than ever before.

My fear when I made the switch was that I would start to eat uncontrollably and the weight would skyrocket uncontrollably and then I’d be completely lost and ashamed.

That never happened.

It just didn’t. I stopped putting the focus on the scale, and — almost miraculously — my obsessive habits with food and my body started to melt away.

Granted, I was coming to the idea that balance, moderation, and loving your body were the key ingredients to a healthy, happy life — so I wasn’t starting from scratch.

But even so, it was almost surreal to me. It was actually working. I maintain my weight now, within a 5 lb range and never worry about holidays, travel periods or weekends anymore. I don’t even weigh myself at all so it’s amusing when I see someone after a few months and they say something like, “you’re soooo thin!” Funny thing is, I don’t lose weight anymore so this couldn’t be further from the truth. I’ve been 150-ish lbs (give or take 5 lbs at a time) for well over 10 years now. (exception during my fitness competition period of 6 months that I dropped down to the 140’s but cannot live that extreme without shutting down my body again)

Maintaining my weight was the best decision I have made on my body ever. I have been a group fitness instructor and personal trainer for over 20 years and you’d think it would be easy for me…but not so much! I dealt with the same stresses, emotions, cravings and struggles as anyone else. Knowing better but still being stuck in diet mentality only made me feel more guilty over time when I was struggling much like my clients.  I knew they thought it was easier for me so I would have to pretend I wasn’t struggling…but one day I decided to just tell them. I told everyone.

It’s hard for me too! I struggle like you do too! So I don’t look like I struggle as much because I’m much closer to my goals but it’s freaking hard for me too! 

That felt so much better!

Step 1: Tell anyone and everyone what you are doing and stop pretending that you aren’t struggling. Ya, I know it sounds crazy and why would anyone care; but trust me on this one. You’ll not only be holding yourself more accountable than ever but you’ll also be piquing their interest to follow along if you succeed because I’ll bet you that 99.9% of the people you tell are struggling in their own ways too!

Step 2: Clean out the garbage in your head!  At first, I was tempted to return to dieting almost every single day. When my weight would fluctuate (for a million reasons to which I understood but for some reason thought the facts didn’t apply to me); or when I felt bloated after a meal; or when I saw a picture of someone more fit and shredded than I was; or when I found my super small jeans in the back of my drawer (a size I thought meant happiness to me but really wasn’t healthy in the long run).

The pressure to jump back on the diet bandwagon was almost deafening.

I’d see an image of my thighs and think, “ugggh”. I’d hear conversations around me on joining the next detox or “after the holidays” purge and need to reassess my mind again.

Our minds are full of the clutter we’ve allowed to gather over the past 10, 15, 20 or more years. It’s time to decide whether we are going to clean it out or allow it to control our lives forever.

Truth? It takes time to clean out. Just like it took time to learn. I know we are all about instant change and overnight success but those aren’t even real so let’s just grow up and realize the ridiculousness of those ideas.

Loving yourself; mind and body, takes time. But it’s on the journey of finding your peace and love that the beauty happens.

I look back at who I was before and am shocked at how much I don’t recognize her. I definitely remember feeling helpless, hopeless and unhappy with myself but I no longer feel the negativity of those past behaviors.

Step 3: Move more and stop counting the minutes.  This one was tough for me to do after being a gym junkie forever, and still loving hard core workouts. But it’s in those days that I really don’t have the energy to push to level 10; or when I’m traveling; or life is a bit more stressful or my schedule shifts, that I start to panic about my workouts and being “perfectly” perfect about the reps, weights, time and intensity. Yes, these will always be important to me but in times of my life that I can’t keep up with longer and harder training sessions…I just do something.

I upload apps on my phone to track my walks and runs. I head out for a 30-45 minute session and it ends up NOT feeling like a workout but I come home sweating and happier than ever. Or I’ll put my music on and run through a few short circuits at home and just have fun. No pressure to hit a certain range or push to new heights…it’s in these moments that just showing up is the key to success.

The funny thing is, when the stresses or travels would end, I’d be longing to get back to my “normal” routine again and my body didn’t miss a beat because I had been active in the meantime and it actually helped me become fitter or stronger in new areas. Talk about a win-win!

Step 4: Give yourself time.  This step may be the hardest to accept at first, but once you do, you’ll be surprised at how much you change in your body – just by changing your mind. For me, it happened slowly. I was already within 20 lbs of my goal weight so the losses were slower than those that have more to lose but I wasn’t in a rush. I kept telling myself that this was my new way of life and that this would be more meaningful than the fast losses from my past (which only lead to fast gains so I had to remind myself of that truth). I ate normally during this time, and that was a strange feeling! No more cooking different foods for my family any more. I ate in the 2,000 calorie range but didn’t really count calories after awhile. I never restricted foods and I eventually stopped following any certain “plans” other than finding new ideas and recipes along the way.

It was more about listening to my body, using common sense (I did know better by the way!), followed moderation instead of overload or deprivation and made choices that helped me feel balanced, energetic and happy. I still allow regular “treats” for myself along the way too but it’s funny how much the treats have changed over the years too! 🙂

 

I’ve maintained my weight now and never diet. I am now happy with who I am, where I am and my size and weight are no longer a secret! Go ahead and ask me, I’ll be proud to share!Trust me, it’s worth it! 

Should you try life without dieting?

I don’t know. I’m not here to make choices for you. That’s your job.

I’m here to share my story and hope that it influences you in a positive way.

For me, breaking up with dieting was my way of letting go of a lot of negative behaviors and mental patterns I’d built up over the years. So I stopped dieting, but I also did a lot of inside work so I could stop doing a lot of other things, too (like hate-talking to myself in the mirror, ugh).

So, really, what I’m asking you to do is start your own  journey. Make a commitment to be kinder to yourself. To consider that changes made out of love and respect last longer and work better than changes made out of hate. Work on bringing more joy and positivity into your life. Then see what happens.

If you need more help, feel free to message me today and we can work one on one to help you succeed in firing your diet mentality and reaching your goals forever too!

KathyProFitness@gmail.com 

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