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!

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! 

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?

Week 1 Wrap-Up

I made it through week 1 with limited struggles and hunger cravings!

I’m actually a little surprised because I usually struggle mentally in my first week of a new plan only because my calories are being cut back a little.

But that all stems from diets and feeling deprived of what I love to eat. In the past week, I’ve counted every food and macronutrient that I ingested. Even those “small tiny bites” that most of us usually discount as “too small to count”…unh uh. It’s all getting counted and I’m sharing it all with you, me dear reader. Aren’t you feeling fab? 😉

So let me start with each day’s workouts and calorie breakdowns (I am set at 1800 calories a day):

Monday, Day 1: 1684 – Total Body Synergistics 30 minute workout

Tuesday, Day 2: 1842 – Body Barre class (which I lead) and 30 minute upper body workout 

Wednesday, Day 3: 1699 – Yoga and Pilates 

Thursday, Day 4: 2176 – Body Pump and Pilates classes (which I lead) and 30 minute workout

Friday, Day 5: 1749 – 30 minute circuit training workout 

Saturday, Day 6: 2616 – Cycle and Body Pump classes (which I lead) and 30 minute body weight training 

You could see that my calories fluctuated up and down depending on the activity I did that specific day. It helped me to listen to my body’s hunger cues and eat as needed. I’m tracking my protein, carbs and fats so I know how to break them down each day to give the best results. If you’ve never heard of this before, it’s basically called “macro counting”. My daily goal is to get in 40% of my calories from carbs and 30% from fats and proteins. This allows me to get the best quality nutrition and best results as I progress through the coming 3 months.

A calorie is not just a calorie. Our body uses the nutrients we eat and if it’s empty calories (aka: sugar and processed adds) or too many of one nutrient; our bodies are forced to store the extra calories to fat storages if they can’t be used efficiently at that specific time. That’s why it’s so important to find out how many calories our body’s require (and it’s going to change along the way), how we should break down our meals (in terms of macronutrients and timing of meals) and what to do when we get hungry or start to crave the foods that our body’s are used to eating.

I’ll talk more about how I handle these areas along the way as they come into play. What I’d like to leave you with today is that when we follow what our body’s need to survive and thrive and change the habits that are pulling us into the land of unhealthy and illnesses; we have no options but to succeed. The scale is one small area to show changes but it’s definitely the least accurate along the way as it can only show a number and not what that number means in a specific time period.

If you want to learn more about the scale and how it can hinder us if we give it too much credit, please check out this post from last year: How to understand the scale 

 

Results in the first week on the scale.
Results in the first week on the scale.
Getting my 30 minute workouts done at home.
Getting my 30 minute workouts done at home.
Ready for my Super Burpee!
Ready for my Super Burpee!

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Made sure my nutrition was met with daily Shakeology!
  Made sure my nutrition was met with daily Shakeology!
My favorite breakfast choice!
  My favorite breakfast choice!                            

 

Day 3: Cravings can kiss my booty!

I’m seriously stubborn and competitive by nature. I don’t like being told what to do and I don’t like feeling like I’m letting myself down from being and doing my best. (and better than everybody else…just being honest!)

Crazy? Maybe…but I figure if we focus on our strengths and weaknesses and work on creating new strengths out of our weaknesses; the sky is the limit on what we can achieve.

What the heck is Kathy talking about? 😀 LOL

Let me explain how this relates to my cravings blog. I’m on day #3 of my 90 day program. I need to be this accountable to you so that I stay on track (remember the competitive nature? well I also don’t like looking like a failure or a liar..yes, I have issues!). My competitive nature makes it easy for me to stick to and push forward in my fitness plans. Although there are days that I don’t want to work out or workouts that I don’t want to do; I won’t be satisfied unless I just do it.

Take yesterday for instance; it was agility training day. That means lots of cardio stuff. I hate cardio. It is awful and evil and makes me want to cry.

But I do it anyway because I need to beat my inner negative voice. I need to persevere when my mind is telling me not to. I’m sharing this with you in case you wonder how I love fitness so much. I just love weights. Heavy lifting is my BFF and now that I’m better at stretching; so is yoga. Yoga used to be my nemesis though too because it made me cry and hurt and keep looking at the clock hoping the practice was done. But I kept at it and it’s not as hard and I found that I actually do better with everything else when I continue to do yoga.

So, moral of that last paragraph is to do yoga. Or stretch. Don’t neglect this or you will be sorry one day.

Anyway, my challenge for the next 3 months isn’t going to be sticking to my workouts…it’s going to be sticking to my meal plans and calorie range and macros. We are not BFFs but I know we will soon be.

You see, I relate following meal plans with diets 

BWAHHHHHAAAAHHHAAAA

And diets are bad words and bad, evil practices. They rob us of happy stuff and results and basically; success. So I fight the battle against diets because it ruined my younger years and made me a hostage of feeling bad about myself. Although I now understand that following a meal plan is healthy; heck, I get 1800 calories a day right now and that’s no joke….but it still reminds me of feeling deprived of more. 

More food, Kathy? Why thank you! I don’t mind if I do! I love eating!

I digress, back to my point…since food plans usually challenge me more than anything else in the whole entire world; I decided to share with you, my dear reader friend, the good the bad and the ridiculously ugly stuff to help keep me accountable.

So far, so good. But that’s not going to last forever once my body decides that it wants something off my healthy food plan. I know that one day soon (and it can happen in the blink of an eye), I’ll be sitting there all happy and feeling all badass about myself sticking to my plan…

and then BLAM!

“Let’s go have some chocolate stuff, Kathy” (says my mind) but I counter with my strong self and say, “but that’s not on plan let’s eat brussel sprouts instead”…

And off point again but I have been treating myself with brussel sprouts to get my mind off food with a filled tummy and low calories…

Back to point:

My mind will allow me to eat the veggies and act like it allowed me to “win” this time but then it will hit me up again at a low point or a stressful time or a busier period and say, “Pssst! Kathy! You’ve been doing so good so far…you totally deserve that carb, sugar and greasy loaded truckload of food you’ve been missing”…

And if I don’t share this with you, I will look like a lying ass liar.

I’m not a lying ass liar and I’m not weak and I’m going to kick butt…

Just wait and see!

(my competitive streak there…)

So here are my foods from today. I’m kind of stupidly proud so far cuz on day 1, I ate about 150 calories below my goal range (which isn’t good but makes me feel stronger than going that much over!) and then on day 2, I was just 42 calories over (which basically means nothing after day 1) and today here are my macros so far…before dinner and my evening snack. (I NEED a snack!) I’m kind of proud…what do you think?

Ridiculously proud of this pie chart that I'm sharing with you today!
Ridiculously proud of this pie chart that I’m sharing with you today!

 

And today was not agility training so I was happy…it was blissful yoga day. Here is how happy I feel after yoga day…and no cardio day! 🙂

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and yes, I drank my shake before making dinner so I didn’t take “B.L.T’s” or “bites licks and tastes as I cooked! 😀

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