January 1: Becoming More This Year

January 1st

You’ve been here before. A new year staring at you with a blank slate.

 

The opportunity for anything you choose.

 

But chances are you’ve been motivated before to change our habits. Chances are you’ve been inspired to start a plan or better your life or whatever it was that has been important to you along your journey.

 

And yet, something happens along the way. You stop. You can’t really pinpoint when that happens but it does. And you become defeated by stopping, yet again and then tell yourself stories that you are not strong. You believe the voices in your head that whisper you are weak, you’ve failed so many times and you just don’t have what it takes to succeed.

 

I call B.S.

 

Hello! It’s been awhile! In case you’ve never seen my blog posts before, my name is Kathy and I’m a fitness coach, fitness trainer and all around fitness and health obsessed nut. I love challenges and my mission is to empower women over the age of 30 to take control of their body, their mind and their freaking lives – once and for all.

You’ve been a victim for much too long and it’s time to take control of your success.

 

In this first day of the new year, I want to talk about going deeper into our goals. We typically go shallow.

 

For example, you have most likely set basic outcome goals like, “I want to lose 25 lbs”.

Ok, great. And then what?

 

I want to look thinner.

Ok great and then what?

 

I want to be healthy…and then what?

 

That’s good, you say. That should do it.

 

I’ll then ask you if you were to lose 25lbs, look thinner (which would obviously be a fact after losing the weight) and healthy (which means nothing in reality because it’s not specific)…you will be happy?

 

Yes, you repeat.

 

POOF! Your wish is granted. Instantly, you are 25 lbs lighter, looking thinner and feeling healthy.

 

Then just as fast as it’s gone, it reappears.

 

What is this? you demand. How could this weight be gone and then reappear almost instantly?

 

It’s not magic, it’s what most dieters repeat, year after year. And over time, they end up growing larger and more unhealthy over time.

 

Why does this happen? Not because it’s your fault, I want to assure you, but because the goal wasn’t specific enough and the learned behaviors didn’t get to stick.

 

You see, we like instant.

 

Instant messaging; instant pots; instant results.

 

The problem with instant is that nothing is learned. There is no growth or knowledge gained. So ultimately, with the instant mindset, there is no long term success or change.

 

Success in this new year isn’t going to be about what you want to achieve. Why? Because when we reach a goal, it isn’t the outcome that makes us feel happy and successful.

 

That happy and successful comes from us waking up every darn day and completing what we say we are going to complete and then seeing our goals appear over time because we are doing the work.

If you start to enjoy eating good foods that you like and you do it every day this coming year; and then you also start to workout every week because you want to become stronger and stop stopping. So you workout every week for the next 52 weeks. You do these not because you have a goal of losing 25 lbs (cuz that goal won’t last, I promise you that!) but because you start to look forward to your workout sessions because of how they are making you feel about yourself. You are growing stronger. You are feeling more energetic and you are starting to become more confident in your abilities. Then what happens as the months go by? You obviously lose weight. You become healthier and you start to change the shape of your body and your life.

 

Success comes because you are now putting in the reps. Do you see why a quick instant diet solution is the complete opposite of this? Do you believe you have what it takes to become more in the new year? Share your goals below…

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Should you diet or exercise; or both?

 

When it comes to losing weight, we feel overwhelmed and under-informed.

We believe when our best friend, Jan, tells us that the Keto diet is the only way to lose weight.

We get caught up in the latest hype, thinking this must be a new research finding that finally works wonders.

But the only truth is that it’s simpler than we actually want to believe. We want to believe it’s more complicated because at least that would give us some clarity on why we haven’t achieved our goals – and kept them – after so much practice. Does that say something about us?

Yes and no. We want to believe the hype because it’s, well, hype.  We love hearing the latest gossip, watch the latest episode of our favorite reality tv show and are obsessed with scrolling through our favorite social media newsfeeds.

How can weight loss and fat loss be so boring? It’s basically the same old thing you’ve heard a million years ago:

Move more + Eat less 

Ya, I know, BORING!

But so true and when you get down to it and finally accept this truth, it can actually help free you from ever believing another hyped up claim of fat and weight loss. You can simply smile and nod when your besties tell you they finally found the “golden bestest weight loss plan ever!” Because you now know better.

But it isn’t easy to give up our old habits this easily. We may feel like a fraud. We might secretly believe that there really is going to be another magical potion or balance of macronutrients that will burn off fat faster and give us the freedom we’ve always dreamed of.

But no. Not going to happen. Ever. So let’s stop putting off the inevitable and just start already! You can start today if you truly are ready. Just start tracking your foods. You don’t even have to count the calories yet. Just write down what you eat, make sure to take note of the amount and portions and tally it all at the end of the day. Easy peasy. Or is it?

At first, this is going to feel like the hardest thing you’ve ever done! But just trust me and stick with it. It will get easier. You might have to cut back on some of the foods after a day or two of tracking. If you aren’t sure how many calories you need to lose weight, I have a video tutorial on how to find your personal magical weight loss calorie deficit range.

Now that you know how to find your calorie range,  you have no reason not to succeed, right? Or do you? I find the biggest component of weight loss and successful results come from accountability and support. We all need to feel like we are not alone in any of our efforts and it’s important to work with someone who can answer our questions and help us when we get stuck or hit a plateau. If that’s something you are interested in, you need to join my support system. Just shoot me an email to: spazzykay@gmail.com and tell me what your goals are for this month.

Here’s a fun and FREE workout you can try out with your favorite playlist to motivate you through! (message me and let me know if you give this a go!)

 

FREE Playlist Workout Challenge (from Fitness Bootcamp Pros Newsletter):

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long.  Each circuit is done for the duration of the song.

Warm up with 5 to 10 minutes of light cardio, then some moving stretches (leg swings, arm circles, etc)

Song 1:

– 10 Jumping Jacks

– 10 Reverse Lunges (10/side)

– 10 Mountain climbers (10/side)

– 10 second rest (if needed)

Song 2:

– 10 Push-ups

– 10 BodyWeight Squats

– 10 Bent-Over Rows (10/side)

– 10 second rest (if needed)

 

Song 3:

– 10 Burpees

– 10 High Knees (10/side)

– 10 Walking Lunges w/ twist (5/side)

– 10 second rest (if needed)

Song 4:

– 10 Glute Bridges (hold 3 sec at top)

– 10 sec Side Plank (10 left / 10 right)

– 10 Mountain Climbers

– 10 second rest (if needed)

Are you ready for your transformation too?

Progress in fitness and weight loss isn’t always guaranteed to last and definitely isn’t guaranteed to be easy! I have struggled for most of my life to find the balance in feeling healthy, strong, fit and happy. This is a recap of my last few years of ups and downs…and finally where I can sustain without overtraining, deprivation or binge eating.

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March 2012: I reached my lowest body fat percentage ever and was super lean (and always hungry!) lol It was all about extreme work and no balance. I worked out over 2 hours every day, did fasted cardio in the early morning hours and stuck to a strict diet plan. Restrictions and hard work were what fueled me to reach the goals of taking on the stage (my biggest challenge to date)..that was my motto. I took home 2 trophies; one for 2nd place in my division and the other for 3rd place in the overall division. I was proud but I was also suffering both mentally and physically.
October 2012: After my competition passed, I couldn’t help myself to choose the foods that I had been deprived of for the past six months. I was extremely exhausted and had no desire to continue on my journey to exercise and eating right. My weight started to skyrocket and I found myself unfamiliar with the stages that my body took on. I was not able to control my weight gains, I was tired all of the time, I felt myself slipping into depression and hopelessness. Not a good feeling for someone who has been in love with fitness and health for over 2o years. I found that I was suffering from adrenal fatigue and couldn’t find the motivation to move forward. There was absolutely no balance in my life at this point. We were moving and resettling in a new area and the lack of schedule made it that much more difficult. I wondered if I’d ever get back to where I wanted to be…or at least to the point I was before my competition. I pretty much worked out when I wanted to and ate what I wanted to. My body and mind were suffering from my previous competition training and extreme dieting. I gained over 25 lbs and felt completely hopeless. My body stopped responding and I was miserable.


June 2016: Being an obsessive personality has left me with little choices in finding balance but when I hit rock bottom, I realized there had to be a better way. I could not – and I would not – allow myself to continue feeling this way. This summer, I finally found balance, and stopped suffering for my results. The past few years have been a roller coaster of struggles, diet plans, competitions, and feeling like a fraud to my clients. I never stopped eating clean foods and I never stopped working out…but I damaged my body and my metabolism by taking on too much and punishing myself in many ways. Commitment is not easy and finding balance to live a healthier and happier life is key to long term results. Extreme results are not healthy and def not worth the pain and suffering I went through. I now workout anywhere from 30-60 minutes a day…TOPS! No more and no less. I take at least 1 full rest day every week. I eat to fuel my body, not my mind and not my emotions. This is the rest of my life…and not just a walk across the stage. I want to feel powerful, healthy, strong, capable, athletic, and above all else: HAPPY. I actually feel the best that I’ve felt in YEARS. I hit rock bottom and became tired of feeling tired and always pushing for more.


I am committed to helping women like me feel this way and learn what it takes to eat, workout and live a happy life that doesn’t feel like punishment. If this post encourages or touches you, let’s chat about getting you started on your own journey with my help. I am restarting my one-on-one online training and invite you to join me. You can fill out the form below or send me an email and I’ll forward you all the information to check out. It’s never too late and you’re capable of more than you know! Deprivation and overtraining is not the way. You can be healthy, happy and fit for life!