The Value of your Health

How much is your health and wellness worth to you?

Think about this for a moment, maybe more than just one moment and give your most honest answer. I find that most of us don’t put nearly enough value into this element and we have to ask, why not?

We spend a few hundred dollars a month on a car payment.

We spend a few thousand dollars on a house payment.

We spend hundreds of dollars a month on the foods we eat, the places we visit, the bills we pay, and so on…

But for some reason, when it comes down to exercise and eating the right foods; we think, “Oh, that’s okay. I’m good with what I’m doing.”

Why?

Is it because we feel good at this point in time? Is it because we aren’t willing to do something uncomfortable or scary or possibly something we may fail at? Is it because we’ve been taught that doing things for ourselves is selfish?

Or is it deeper?

Is it because we see ourselves as who we truly are, in a very vulnerable way, and working on our bodies and our health may just make us seem more vulnerable to the outside world?

Being different is hard. I know when I began my fitness plans, everyone around me thought I was nuts.

“Kathy, you work out soooo much”

“Kathy, when are you going to relax and just eat ‘normal’ again?”

“Kathy, you are SOO strong and dedicated…I could never do that”…

It got to the point that everywhere I went, I knew that my presence would make people uncomfortable.

Why?

Not because I was giving myself the attention and taking care of my body’s needs.

No, it was because I was different. I was doing different things and standing out.

This, my friend, is scary stuff.

Being different makes other people stop and pay attention. They wonder, why are they doing things different. Then they start to wonder why they are not also doing things that way. And it makes them uncomfortable.

Because we all want to be similar. We all want to belong. We all want to be “normal”…

But what the heck is “normal”, anyway?

Can’t I be a good friend, parent, sister, spouse, etc…and still be considered ‘normal’ because of these traits?

In order to stand out and be ‘different’ to some people, meant that I would also become ‘normal’ to another group of people. And this is awesome.

When you find your ‘people’, you are given new hope. When you find the friends who believe in what you believe in and are willing to fight for what you are fighting for; you are no longer alone.

You now belong to a “group” again.

 

It doesn’t mean that your family and friends who don’t follow your new goals need to be pushed away, it just means that your relationship may shift a little. Only if they choose.

You keep being you.

You keep putting more value on your body than you do on your car or your house.

You freaking LIVE in the same body for your entire life! Why would you NOT??

So, I ask you again, how much value do you give to your health and wellness?

If you need a group to support your goals, we have a private forum on Facebook. Just click HERE to join us.

 

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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)

Hammer & Chisel meal plan, Kathy Pro Fitness, Kathy Prohoroff, weight loss help, clean eating, meal plan for weight loss, Meal plan for fitness goals, healthy food plans, family approved healthy meal plan

Stress and the Weekends

Stress can be such a buzz kill to our good efforts, right? I know…it happens to the best of us! 😉

I figured you needed to hear this straight from me and how I am committing to moving through the crap this new week anyway. This past week, we had huge plans of family coming in and staying at our home and tons of food to be made ahead of time; house cleaning to be done; planning for all events that surrounded the stay and more…

At one point, my hubby looked at me and asked, “why are you so calm?????” 🙂 lol I guess he anticipated that I should be freaking out way more than I was! But, honestly, I have learned over the past few years to simply do my best and leave the rest to whatever was going to happen. I am not (and even though I don’t like to admit it…NEVER WAS) able to control everything. Yes, I am a bit “OCD” personality but that means nothing when life happens.

We were set to begin –  with the countdown on for the guests and events fast approaching…when a ginormous speed bump came into view and shifted every well intentioned plan we had set up.

Yes, everything changed and there was no getting out of that. I had no control. GASP 😉 I had to just reshift my focus on the next step. That was key to me NOT freaking out and having a complete meltdown and I do have to say that with my family at my side, we were able to deal with the issues and make it through safely…lol

Needless to say, in all of the craziness and all of the change of plans…my own personal “best eating plans” for my success in finishing Hammer & Chisels’ final 2 weeks went awry. Like, serious bread eating was done. (my comfort food of choice, along with cookies!)

I was devastated…not going to lie.

I felt like I was hit by a truck at some points and it’s kind of stupid because I was really only dealing with worrying about other’s in my family…and the change of plans in my home.

Nothing bad had happened to me aside from this adjustment period… and yet, I was kind of making a big ordeal about the stress. I know that I’m not the only person who does this, right? And imagine had it been directly concerning ME…that would have thrown me even more off balance.

So what happens now? Like, after I had eaten the garlic bread I wasn’t supposed to eat, and the huge sandwich I inhaled at lunch with my sister and niece…and maybe even some “bites, licks and tastes” of cookies and brownies. I felt bloated, heavy and lethargic and I now know better than to think I had “undone” all the good things from the past few months. It made me reflect back to when I first began this fitness/health journey; before I learned what eating the right foods means and what type of serious focus to place on my success along the journey.

I resonated with those who are suffering the unknowns…thinking that days, weeks, weekends, or months can be the end of our good intentions. Believing the nasty “diet world” hype that surrounds us at every corner, magazine, commercial, etc. can make anyone crazy if we don’t educate ourselves on what is true and what is going to help us continue. The one thing I know that is helping me is my online support group and the complete understanding that I have control and power to focus on my day to day plans. Nothing ever goes perfectly. We can plan all we want and it still can become skewed or completely off kilter but I can always reset and refocus, right?

So can you!

I want to share how I’m making this work for me; instead of having a binge fest and just saying, “to hell with it all this week cuz I’ve already screwed up my last week and a half of this meal plan on hammer and chisel. There’s no way I’ll get the results I wanted now…”

That’s NOT the way to think! I used to think this way and I bet you have (or still do) too! Right?? 🙂

So instead, I am drawing that line in the sand and getting on board like a BOSS LADY! I’m even catching up today in my business info that had to slide since I didn’t have the amount of time available as I usually do. Here’s what I will be committing to this coming week:

  1. Waking up at 5am all week to start my day with my workout, breakfast and personal development reading.
  2. Planning out my business hours and scheduling time for my family and breaks so I don’t overwhelm myself just because I am further behind than usual. (I used to over do things at this point in thinking I could “catch up” again in a day or two but this was a self defeating cycle that left me worse off in the long run)
  3. Making sure that my shakeology gets into my body every day this week…(although this is easy for me now and I haven’t skipped a day all year so far!)
  4. Planning my meals and sticking to the plans!!! (this one is my main priority this week…only because it’s the hardest thing for me to do!) I am even going to share this plan with you below so you can feel free to follow along or even share with me any questions you would like to ask (email me or post below)

 

Week 8 Hammer & Chisel:

Monday: Workout – Chisel Endurance and 10 min ab chisel

Tuesday: Max Hammer Strength

Wednesday: Chisel Cardio (this one is brutal!)

Thursday: the plan says it’s REST day but I switch my rest day to Sunday – Hammer Plyometrics

Friday: Total Body Chisel

Saturday: Hammer Power (my fave!!) and 10 min ab hammer

Here’s my meal plan for Monday: 

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I will share my plans for Tuesday through Sunday to stay on track. Being accountable to what I say I’m doing versus just pretending that I’m on track when I slip up (cuz life happens, right??) is the secret to my success in staying on track the past few years!!

I’m so excited to kick off our new support group as we prepare to get fit and healthy for summer this Spring! There’s still time to jump in if you are 100% serious, just message me today or fill out this form to get your goals lined up and I’ll contact you right away.