Things to be grateful for and some other stuff….

Today I posted a LIVE video on Facebook regarding foods and dieting. I dislike diets and what they teach us. We are not meant to eat to stringent rules and strange combinations because we are all unique and our bodies and systems run differently to anyone else’s. If you missed the video, you can check it out HERE.

If you need help with your own nutrition and are interested in some help, you can set up a free nutritional strategy session with me HERE.

Today’s post is dedicated to those special people in our lives. I was so honored to spend my elder son’s 20th birthday last night with him, his girlfriend, my daughter and her boyfriend and my youngest son and my husband. We had an enjoyable dinner and celebration and it made me feel so humbled by these simple moments and blessings in our lives.

Another grateful moment is today. I have had a cyst-like bump on my scalp for at least a few years now. (I know, I’m a procrastinator!) My doctor assured me it wasn’t anything to be concerned about as it was more than likely a cyst or fat deposit. hmmmm…here I am fighting fat all my life and the possibility that a FAT ball was attached to my scalp is a little ironic, don’t you think?

So anyway, my husband went with me to the medical center and I really didn’t know what to expect but just wanted the darned thing gone already. (Nobody really knew I’ve had it as I had become a pro at styling my hair to hide the ugly bump) I remember reading information about these issues on google and seeing videos on YouTube that assured me I wasn’t alone in dealing with this thing. I was a bit astounded to see that some people took it upon themselves to “drain” it at home on their own because they didn’t want to deal with the doctor’s office…say what? I can’t imagine doing something so ridiculous on your own without knowledge or experience. Have I reached your “ick” threshold yet? 😀

When the doctor first took a look at the bump, he said, “Wow! That’s big!” (not alarming at all when your doctor says that…lol) He seemed pretty relaxed about it and told me that I’d be stitched up after he removed it and I’d experience pain for a day or two. It was a basic office procedure as I was set up on a reclining dental-patient type chair and given numbing shots all around the bump. (I definitely felt those needle pokes!) The procedure itself took about an hour since it was clear once he cut through the skin that it was a fat deposit and would need to be cut out.

Yay…not really.

If you don’t like procedure details, you might want to skip this paragraph…. (You’ve been warned!) I heard the clipping sound of him cutting around the base of the bump and it sounded oddly like scissors cutting through hair. (none of my hair was harmed in this procedure, thank you very much doc!) I then felt him trying to pry the fat ball out of my scalp. There wasn’t any pain but the pressure and the pulling was a bit uncomfortable! He had to keep cutting around it and under it and it was a bit unnerving. Apparently, a cyst could be drained but these fat deposits are connected to tissue and it takes a bit more time and attention.

Not to mention the discomfort!

After it was all said and done, they cauterized and stitched my scalp up and then he asks me, “Kathy, do you want to see it?” Now, I’m usually not too good with looking at anything that makes me nauseous or lightheaded and this would seem to rank pretty high up in those areas. (I went out cold when I had blood drawn in order to get a marriage license with my then soon-to-be-husband before we married; when Ben told me to “check out your blood! it’s cool!” but it wasn’t cool because I looked at the vial that was pooling with MY BLOOD and then promptly passed out) This case seemed different though; I was interested in seeing what this blob looked like as it has been a part of my scalp for a long time now and I was so excited to have it gone. He held it up and it looked like a jelly ball roll of gross. That’s about as descriptive as I can be. 🙂

They told me I needed to go home and wash my hair and I felt a bit tender on my scalp but pretty good to say the least. I felt pretty good and figured it would be a cinch to recover from. My hubby told me to rest up and he proceeded to wait on me hands and foot and made me lunch and tea. (seriously? Tea? he’s the best!) After lunch, I took a pain pill and laid down and fell asleep.

That’s when the pain started…

I woke up and with my head piercing in pain from the incision site. It was ridiculous at how much pain there was but of course, there was my hubby giving me an ice pack, more pain medicine and running to get anything I needed. He made dinner  (meatloaf, rice and salad) and I’ve been laying in bed ever since trying to keep the pain at a minimum and still act like I’m not feeling sorry for myself. 😉

I know that I’ll be better in a day or two and so thankful to have a family that I can appreciate and a hubby that gives back as much as I need. Today’s post is dedicated to the ones we love and appreciate in our lives and for all of the amazing blessings that surround each of us in our daily lives….

Now, to get these stitches out and get on with this!!!

 

 

THE BEST DIET OF ALL TIME

What’s the best diet?

As a fitness professional, one question I hear all the time is, “which diet or nutrition plan do you recommend for best results?”

“Is it Paleo? Vegan? Intermittent fasting? Should I detox first?” etc etc etc

Everyone wants to know the “secret diet” for best results.

Let me share the secret: there is NO secret or ‘best’ diet. I know that may sound upsetting and maybe you don’t quite believe me when you read this but let me explain why.

Everyone of us is so different. You and I have many differences, as do you and everyone else in this world. Just to prove this is true, here are just a few differences many of us have:

• Body type: Some are tall and thin; others short and stocky. Or everything in between.

• Fitness level and body composition: Some are active, strong, lean, and dense. Some have been sedentary for the last 50 years and may be frail, without a lot of muscle.

• Dietary preferences and exclusions: Whether kosher or halal; plant-based or carnivore; scavenger or “picky eater”; iron stomach or “allergic to everything”, we all have a vast range of food preferences and many reasons for them.

• Budget: Some of us might be struggling students, some are middle-class families trying to make ends meet, or highly paid executives — maybe even a pro athlete.

• Organic / conventional: Some of us live on boxed and packaged foods. Some try to read labels, sometimes. Some of us may choose only kale that has been lovingly grown by a sect of Californian monks who hand-pluck the bugs off.

• Nutrition knowledge and diet history: Some of us will be faithful followers of a certain dietary practice, or a history of trying different diets. Others have very little nutrition knowledge at all.

• Time: Some of us have an open schedule, ready for any kind of health and fitness project. Others have a crowded daily schedule and countless conflicting priorities.

• Ethnic background and heritage: I work with clients all over the world. A meal or cuisine that suits your lifestyle may not suit someone who lives in another country or distant state, city or town.

• Age: As we age, our metabolisms change, our food tolerances and appetites change, and our digestive abilities change. You get the picture.

So when someone asks me what the ‘best’ diet is out there…it depends on each and every one of us and the differences we have.

You can be healthy and fit whether you eat mostly meat or mostly veggies, mostly fat or mostly carbohydrates, many times a day or just a few times, and so on. When working with a client, I ask them to track their foods for a few days and then we review the foods they enjoy most and how to make their meals work for them in reaching their goals; while not making them feel deprived of what they enjoy about their favorite foods.

What do they need to be their best?

GOOD NUTRITION IS MORE SIMILAR THAN DIFFERENT.

You might be wondering:

How can such varied diets all keep people fit and healthy? Well, despite their differences, most effective nutrition programs are more alike than different. Here’s how:

1. Good nutrition asks people to care about their food and eating.
Research shows that your actual choices are probably less important than simply paying better attention to what you eat. When you really care about what you eat, and make mindful, deliberate choices, you almost inevitably eat better.

2. Good nutrition focuses on food quality.
Almost no decent diet plan asks you to eat more processed, nutrient-depleted pseudo-food. Instead, pretty much every plan recommends eating whole, minimally processed, nutrient rich foods — foods that our body has a longstanding relationship with.
Regardless of the macronutrient breakdowns or specific choices, just eating better quality food will improve most of our health significantly.

3. Good nutrition helps eliminate nutrient deficiencies.
When we care about what we eat, choose foods mindfully, and try to get the best-quality foods we can afford, we usually get lots of valuable nutrients as a bonus. Many times, when people start a certain diet program, they just start eating better overall. They get more nutrients.
They may get more variety.
Or fresher foods.
Or less-processed foods.
Or foods they chose mindfully. Because of these factors, they feel better. And that’s one reason they start making wild claims about the rejuvenating power of their new diet. They didn’t do anything special, really. They often just started getting what their bodies needed.

4. Good nutrition helps control appetite and food intake. For most people, “it’s hard to eat just one” of the hyper-addictive deliciousness of processed foods. We often keep eating and eating them, but never feel satisfied.

We may also eat them on the go, when we’re rushed and busy.

So not only are we eating foods that encourage us to eat more of them, we’re not even really paying attention to the experience at all.

On the other hand, when we’re more aware of what we’re eating; choose a variety of more satisfying, higher-quality foods; and eliminate nutrient deficiencies, we almost always end up eating less food overall.

We feel more satisfied — both physiologically and psychologically.

We lose fat, gain muscle, and perform better. Notice that you don’t need calorie counting here.

Focusing on food awareness and food quality is usually enough for people to tune into their own hunger and appetite. That means calorie control without the annoying calorie math. (cuz I don’t love math) 🙂

5. Good nutrition promotes regular exercise.
When you start paying attention to what you are eating, you usually start thinking about physical activity too.
Or vice versa: If you take up an activity you love, eventually you start wondering if your nutrition could help you do that activity better.

Good nutrition fits with regular activity like a key into a lock. And most nutrition programs suggest that people exercise along with eating well.

Hopefully this information helped you understand the basis of a good meal plan and that most of them are more similar than we think.

If you need help with your meal planning, shoot me an email today: kathyprofitness@gmail.com

Stretching: Is it worth the time?

We’ve all heard how important stretching is. It’s been preached about forever and a day. I remember high school gym teachers would run us through some static stretches and that was a loooong time ago! 😉

All joking aside, stretching truly IS all that it’s cracked up to be and yet not everyone does it.

Why? It seems that many people feel it’s not as important as the all powerful ‘workout’ and it is just a waste of valuable time when there is so much to do in a day. Or maybe, it’s viewed as a practice for people who like to do yoga and or need to relax?

Maybe. While these can definitely seem true, it’s still critical to our goals to stretch but not in the way we’ve learned a million years ago in high school! (disclaimer: if you are in high school today and reading this, you might still be doing static stretching as my son has said and he’s in high school today)

 

Anywho (this word cracks me up because it makes absolutely NO sense and yet so many people use it), let’s talk about adding in some dynamic stretching into your program to see how valuable this is to your training. Maybe you don’t know what this is? Totally okay, because I’m here to help 😉

Dynamic stretching is exactly what the name implies. You are actually moving and involving the muscles for the stretch to take place. Static stretching is where you hold a stretch and breath for a given amount of time. (yes, kind of like yoga but not really). Dynamic stretching is perfect for both athletes and weight lifters alike, because it not only stretches the muscles but also helps incorporate a warm-up at the same time due to the movement that is involved. Two for one! No more thinking it’s a time waster (which it isn’t). 😉

 

So let’s clarify why it’s important to incorporate dynamic stretches and how they can help our performance. This way of stretching and moving tells our body that something is coming in terms of a workload being placed upon our bodies and we are better able to prepare for the challenges. It helps get our blood pumping, raises our core temperature and helps to eliminate and reduce muscle stiffness that we may experience. The muscles get flooded with blood and oxygen to help them perform at a higher level in sports and a workout plan. It helps our muscle fibers and connective tissue to become more flexible and improve our overall range of motion.

Not only these, but dynamic stretching also increases our power. A very important aspect to an athlete who needs to utilize explosive movements in their game, or a powerlifter who needs to exert explosive forces against a weight in order to perform and complete an exercise or lift.

I’ve been incorporating this type of warm-up in my clients’ workouts; both online and in person. It’s important to correlate the stretching movements with the workload that will be done. It would be a waste of our valuable time if we focused on upper body stretches only when our training that day involves running and lower body movements. My son played football last year in high school and told me how they warmed up with dynamic stretches. For these athletes, it’s important to incorporate both upper and lower body in their dynamic stretches. Here are some excellent benefits to adding dynamic stretches into your routine:

  • it increases flexibility
  • it increases our range of motion
  • in increases blood flow and body temperature
  • it increases our power output capabilities
  • it helps increase our endurance
  • it improves neuromuscular activation
  • it helps to improve our balance
  • it improves our coordination
  • it decreases our risk of injury

All winning benefits in my book! 😉

So now that you know what it is and why it’s important, let’s talk about how you can add it into your routine. I’ll give you a 3-step process to follow for best results in your next workout:

  1. Warm-up first for about 5 minutes on a machine or you can go for a walk, jog or even light cycling.
  2. Incorporate some dynamic moves based on the work you are getting ready to perform.
  3. Start your workout.

Easy! Now, what the heck are some dynamic moves anyway, right? (thought you’d never ask!) Here is a great video that shows both upper and lower body dynamic stretches. It also gets you warmed up, as you’ll see!

Let’s get started! Need some help with your training and goals? Let’s see if we can work together on some goal setting and success. Just fill in this application and I’ll be in touch shortly!

Stretching: Is it worth the time?

We’ve all heard how important stretching is. It’s been preached about forever and a day. I remember high school gym teachers would run us through some static stretches and that was a loooong time ago! 😉

All joking aside, stretching truly IS all that it’s cracked up to be and yet not everyone does it.

Why? It seems that many people feel it’s not as important as the all powerful ‘workout’ and it is just a waste of valuable time when there is so much to do in a day. Or maybe, it’s viewed as a practice for people who like to do yoga and or need to relax?

Maybe. While these can definitely seem true, it’s still critical to our goals to stretch but not in the way we’ve learned a million years ago in high school! (disclaimer: if you are in high school today and reading this, you might still be doing static stretching as my son has said and he’s in high school today)

 

Anywho (this word cracks me up because it makes absolutely NO sense and yet so many people use it), let’s talk about adding in some dynamic stretching into your program to see how valuable this is to your training. Maybe you don’t know what this is? Totally okay, because I’m here to help 😉

Dynamic stretching is exactly what the name implies. You are actually moving and involving the muscles for the stretch to take place. Static stretching is where you hold a stretch and breath for a given amount of time. (yes, kind of like yoga but not really). Dynamic stretching is perfect for both athletes and weight lifters alike, because it not only stretches the muscles but also helps incorporate a warm-up at the same time due to the movement that is involved. Two for one! No more thinking it’s a time waster (which it isn’t). 😉

 

So let’s clarify why it’s important to incorporate dynamic stretches and how they can help our performance. This way of stretching and moving tells our body that something is coming in terms of a workload being placed upon our bodies and we are better able to prepare for the challenges. It helps get our blood pumping, raises our core temperature and helps to eliminate and reduce muscle stiffness that we may experience. The muscles get flooded with blood and oxygen to help them perform at a higher level in sports and a workout plan. It helps our muscle fibers and connective tissue to become more flexible and improve our overall range of motion.

Not only these, but dynamic stretching also increases our power. A very important aspect to an athlete who needs to utilize explosive movements in their game, or a powerlifter who needs to exert explosive forces against a weight in order to perform and complete an exercise or lift.

I’ve been incorporating this type of warm-up in my clients’ workouts; both online and in person. It’s important to correlate the stretching movements with the workload that will be done. It would be a waste of our valuable time if we focused on upper body stretches only when our training that day involves running and lower body movements. My son played football last year in high school and told me how they warmed up with dynamic stretches. For these athletes, it’s important to incorporate both upper and lower body in their dynamic stretches. Here are some excellent benefits to adding dynamic stretches into your routine:

  • it increases flexibility
  • it increases our range of motion
  • in increases blood flow and body temperature
  • it increases our power output capabilities
  • it helps increase our endurance
  • it improves neuromuscular activation
  • it helps to improve our balance
  • it improves our coordination
  • it decreases our risk of injury

All winning benefits in my book! 😉

So now that you know what it is and why it’s important, let’s talk about how you can add it into your routine. I’ll give you a 3-step process to follow for best results in your next workout:

  1. Warm-up first for about 5 minutes on a machine or you can go for a walk, jog or even light cycling.
  2. Incorporate some dynamic moves based on the work you are getting ready to perform.
  3. Start your workout.

Easy! Now, what the heck are some dynamic moves anyway, right? (thought you’d never ask!) Here is a great video that shows both upper and lower body dynamic stretches. It also gets you warmed up, as you’ll see!

Let’s get started! Need some help with your training and goals? Let’s see if we can work together on some goal setting and success. Just fill in this application and I’ll be in touch shortly!

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 

Stressed, Overwhelmed and Anxious? Oh MY!

I’m going to be honest with you today!

I’m growing tired of talking about fitness, health and eating all the time.

You probably didn’t expect that from me, did you? Well, honestly, neither did I! But the last few years have been quite interesting and brought me to a realization this past year that I wanted to share with you.

I know that it’s important to take care of our health and I know you already understand that too. The truth of the matter is, I always figured that the more I talked about my journey and tips on these health and weight loss goals, then others would eventually start to live the life too.

But I started to notice a rather common pattern, instead. Many people would be excited to start a healthy plan – only to fall short somewhere along the line.

Was it their fault? Was it mine? What were the missing links between starting on a said goal and actually achieving (not to mention, maintaining) that said goal?

I then began to research what was different from where I am today versus who I was when I began this crazy ride 25+ years ago. What had changed from then to now?

Or a more realistic question would like be, what HASN’T changed since then?

There seems to be one underlying common issue for our ups and downs throughout life. It’s called, “LIFE”…
Or more accurately, STRESSES OF LIFE.

So why would I continue to push health and fitness tips and plans with those who continue to come up against another one of life’s roadblocks, time and again? No, I would need to restructure the way I work with my clients and customers based on their personal stress levels, struggles and common barriers instead.

The result? My own personal plan for eliminating our stress levels and finally getting to the core of our best selves.

Are you ready to cut the crap and start to live your life, once and for all? Stop second guessing if you should be doing more of “this” or less of “that”. Stop putting all of your focus on one area and then being frustrated when that doesn’t turn out exactly as you’d planned.

Are you currently dealing with any of the following:

  • caring too much about what others think of you
  • dealing with toxic people daily
  • procrastinating on things you know you ‘should’ do
  • feeling overwhelmed with all that needs to be done
  • wishing you could just fast forward until the next weekend or vacation
  • not knowing what you really enjoy anymore
  • feeling as though the person you used to be is “lost”
  • feeling like a failure when you continue to sabotage yourself in any goal you set
  • too embarrassed to share your true thoughts and shortcomings because you think that nobody else will understand
  • thinking that success and happiness is only for those who “earn” it

The thing about life is that, nothing will ever truly turn out exactly as we planned. We can either accept that fact and find another way; or just give up and throw our hands up as we look for the next magical solution. (which doesn’t exist) But before you decide to give up completely; there is another solution…and it’s so much simpler than we have been making it out to be!

Are you ready? The 5-Day Back to Basics challenge starts next week!

 

I’ve put together an amazing program that will not only help you lessen your stress levels, but it will also help you to succeed more than before. Sounds crazy, right? I know! I thought the same thing at first, until I started to implement these strategies into my life.

I cannot imagine living and thinking the way I used to because it brought me anxiety, unhappiness and lots and lots of stress.

No thank you!

I’m inviting you to join me for this first official launch next week! It’s FREE, it’s only 5 days and it’s easy – what is there to lose? (except stress and doing too much with less than stellar results!)

You can sign up right here (it takes less than a minute!)
JOIN THE 5-DAY FREE BACK TO BASICS CHALLENGE!!!

As a THANK YOU, I will send you my first video and assignment starting Monday, March 6th that will help you find your own success formula. There are no “one size fits all” ways to succeed but these little tips will show you how you can start now.

Ready? I’m so excited for this! I know it will be worth the few daily check-ins as it sets the tone for the rest of our lives!  Just click HERE and get the info you need to see what’s in store for this challenge and sign up in less than 30 seconds!

Enjoy your day and looking forward to helping you succeed more in the coming year than ever before!

Your friend,

Kathy P.
http://www.kathyprofitness@gmail.com

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?