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! 

Working out and Still Not Losing Weight?

Are you watching what you eat, exercising often and still feeling like you’re not losing that stubborn weight? The truth is that watching what you eat and exercising often (or even a LOT) is not specific enough and may be a bit “safe” as we can’t really measure these areas.  If we are honest with ourselves, there’s a very good chance that we are totally capable of trying a little bit harder in both of these areas.

Total-body wellness is a lifestyle. Fat loss happens when you ditch the scale, find an activity you enjoy, and start to see food as fuel instead of something to feed your emotions or occupy your time.

No matter who you are or what you’ve been through, chances are that you are struggling because of one of these 7 reasons….

1. You’re eating the wrong foods

A calorie is just a calorie? While this statement seems logical enough, our bodies respond to the nutrients it needs to burn fat and achieve the goals we are working towards. If you aren’t losing weight, you should begin by looking at your foods. I know many people focus on burning off the calories in their workouts and they don’t take the time to plan out what they are putting into their bodies as fuel. Diet is responsible for 80% of our results. I’m not a fan of manuscripted “diets”, either but a good rule of thumb is to choose natural, clean foods most of the time.

Eat most of your starchy carbs (like potatoes, brown rices and grains) on the days when you do your strength training or more intense workouts. On your rest days or lighter cardio days, try sticking to more protein and veggies and limit your starchy foods. Cut out your excess breads, white sugars and anything that’s processed. Look for the foods that have the fewest ingredients on their labels (aka: less processed). If you can’t pronounce something on the label, it’s probably not something your body needs so put it back on the shelf.

2. You’re eating too much

If you’ve already cleaned up your diet big time and you’re still not losing weight, it may be that you’re simply eating too many calories. You know the saying, “Eat less and move more”?  In order to lose the weight, your body needs to be in a calorie deficit, meaning you need to burn more than you consume. That being said, you shouldn’t have to deprive yourself either. Life is about balance. Don’t become obsessed with counting calories or weighing yourself every day.

Eat when you’re hungry and eat slowly enough so you can stop just before you get full. Healthy snacking during the day will keep you from overeating during meals. I always carry a healthy snack in my purse, because you never know when you’ll need a quick snack and it eliminates any quick and unhealthy food purchases in my day. Also, don’t be afraid to give yourself healthy ‘cheats’ like a few chocolate covered strawberries for example. The moment you start depriving yourself from foods you love to crave is the moment you start to feel like you are missing out on something and want to binge.

3. You’re doing too much cardio

If I had a dollar for everyone who has told me they do tons of cardio and still don’t lose weight….(I’d have a LOT of dollars! lol) Yes, cardio is a necessary part of your workout routine. It keeps your heart healthy, boosts your metabolism, and gives you a good sweat (you should break one daily). The problem is, that only doing cardio (and doing too much of it thinking it’s ‘better’) can actually add to our problem. Longer cardio workout sessions, like staying on the treadmill or elliptical for 90 minutes, or going for regular 10-mile runs can eat away at your lean muscle mass, which is necessary in increasing the metabolism to burn more calories.

It causes the body to become more endurance-focused, storing energy as fat to ensure it has plenty of reserve fuel to keep you going for all those miles. Not to mention it dramatically increases your appetite, making you more susceptible to unnecessary snacking or overeating.

4. You’re not lifting weights

This one goes hand in hand with #3. I’m not saying you can’t or shouldn’t do cardio. If you love to run or bike for reasons other than losing weight, then by all means don’t stop. But if your primary goal is to lose fat,  there are other forms of exercise that give a much better result for your burn. The best way to lose weight and build a toned and tight body is by doing some form of strength training, in addition to your cardio. When your body has more muscle tone then you’ll be burning more fat.

You might not be ready to give up your cardio just yet, so you can start by adding in some interval training. This means you’ll be doing short bursts of maxed out intensities into your regular sessions. This is a much more effective way of waking up the hormones that are needed to target the stubborn fat stores. Then, add in some resistance training to your routine. If you’re worried about lifting weights, you can always choose body weight exercises instead. Try a round of push-ups, squats and lunges and you’ll get great results without an actual weight just yet. 🙂

5. You’re not working hard enough

There’s no exact equation to working out and eating healthy—it’s a matter of trial and error, finding out what works specifically for your body. Just because you spend more time in the gym, doesn’t mean you’ll become a fitter person. Unless you are an athlete, body builder or marathoner in training, the average Joe shouldn’t be working out more than one hour  a day.

If you are spending more than an hour in your workouts, I bet you aren’t working hard enough. The workouts should be based on the intensity; versus the time. Remember this simple fact; the harder you work, the shorter your workout time may need to be. That’s why is super important to make the most of your time in the gym or fitness classes so you can achieve that “afterburn” effect which keeps your metabolism fired up for 24-48 hours after. Pretty cool, right?

6. You’re not taking time to recover

Let’s say you do achieve that afterburn feeling and you’re feeling your workout the next day, those are the days to focus on different muscles. If you prefer to work the whole body at once, then plan a workout routine that works your entire body on oneday and then take the next day to do light cardio, a yoga class or just rest and focus on nutrition.

Recovery and rest may actually be more important than the workouts themselves. It’s during those periods that your body does most of the actual fat burning. So give yourself that time to fully recover so you’re ready to work hard the following day. Most importantly, listen to your body. Push yourself, but also give it some love, too.

7. Your body is too stressed out

Exercise is actually a stress to our body. When you have a healthy balance of exercise “stress” and proper recovery time, your body will be healthy and able to lose the excess fat. But if you’re not giving your body the right amount of time to recover, it can be a negative thing since you’ll start to produce extra amounts of cortisol, which is the stress hormone. Cortisol is normal and important when we are working out, since it’s involved in giving our muscles the energy it needs to move.

The problem, however, is when our body is exposed to cortisol for long periods of time and starts to cause negative effects. One of these effects are the stubborn fat stores in areas you don’t want it. Exercise is no the only thing that stressed our bodies out and creates extra cortisol.  The problem multiplies when we are stressed out about personal or professional areas of our life. Obviously, when you stop exercising then you stop producing cortisol; but it’s not so easy to just turn off mental stress that may be wreaking havoc in your life. Make sure you are taking the time and energy to keep your mental and emotional healthy in check too. You should be working towards a total-body wellness goal…not just a simple “weight loss” goal.

Need extra help this season?

Join my 6-Week Fat Blasting Program!

What is it?
A proven 6-week program that will help you shed fat, lose unwanted weight, tone up and gain energy on your turf!

Private Facebook community + online training with me + nutrition help = RESULTS!
The workouts are fun and can be modified or progressed to fit any fitness level.
You’ve got your game plan. Now let’s join the game!

We start after Easter! Message me at: Kathyprofitness@gmail.com TODAY to get in! 

Just $47.00 for 6 weeks of workouts, meal plans, support, recipes and more!!!

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 1: We need to start somewhere

I begin at day #1…

We all get excited on “day 1” of something new, don’t we? Think about New Year’s day and the millions of promises that are made in the excitement of a new year and a new opportunity to reach goals that we’ve only hoped for in the past. The success, however, does not come from our giddy energy on day 1…but the true and unending desire to push for new heights in our quest for these said goals.

I’ve worked with hundreds of one-on-one clients and I’ve lead thousands of classes over the past 20+ years in the fitness field. I’ve believed that through my sheer excitement and leadership, I could inspire anyone to follow through in their promises and quest to reach health and fitness goals that had seemed nearly impossible.

But it doesn’t work that way.

Not to say that I haven’t helped many people transform their bodies, minds and lives in ways that they had only dreamed about; but what what happens when the trainer stops working with you? What happens if you move away from your favorite gym or bootcamp instructor and you are left to find something else that works for you? What if you are the one and only person who is responsible for your success – or lack of it?

Guess what, guys? Whether you know it now or not…you are the only person who is 100% responsible for your life. So what to do now? What workout should you do? How many calories should you eat each day? What types of foods are the best for you? Who is going to cheer you on when you are struggling? How will you know when you are making progress in your goals? How will you keep going when you just don’t believe you have what it takes…or you stumble along the way?

While these are all good questions (and ones I hear every day), let me start by saying we need to get clear on what our goals are. We need to have a plan B when we get thrown off our path. We need to know we aren’t the only person in the world to feel like we do.

That’s what this transformation is about. The next 90 days are meant to show you what it looks like to fight for what we want most. The next 3 months are going to be a bit uncomfortable for me (and most likely downright ugly at times!) but I’m willing to put myself out on a limb and share with you, me dear reader, like a reality tv show (but without the drama and screaming matches).

I start today. This is my day 1…

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Day 1 begins with stats. This is not any different than if we were working together as trainer-client. I’d measure you and have you take your “before pictures” so that we have a baseline to compare as we move forward. Above, are my day 1 pictures and while I don’t have much weight to lose (I just have some “softer” parts of me to tone up), I have goals to add more lean muscle and look like a shredded fitness model in 90 days. Think I can? So do I! 😉 No matter the goals, the struggles are pretty common and typical whenever starting something new (or restarting again).

Here’s how I measure my stats:

Body weight: 150.1

Chest: 36.5

Waist: 28.5 & 30.75

Hips: 38.5

Right thigh: 19.5 / Left Thigh: 19.5

Right arm: 10 / Left arm: 10.5

What about my meals? I calculate my daily needs on my new fitness program and will be eating 1,800 calories a day. I also like to focus on quality nutrition and breaking down my macronutrients to fit my body’s needs to feel my best and reach my set goals. I’ve set a 40/30/30 split and will be getting in 40% of my daily calories from carbohydrates; 40% from healthy fats and 30% from lean protein sources.

I will be sharing my foods too so don’t think this will be a secret 🙂

So far today:

Breakfast:

Coffee with 3 Tbls half and half (don’t take away my cream!)

2 whole eggs + 1 egg white

Post workout snack:

Cafe Latte Shakeology made with 1 cup almond milk and 1 cup ice

Pink lady apple sprinkled with cinnamon

Lunch:

1 cup oven roasted brussel sprouts (my son and I are obsessed!)

1/2 cup lowfat cottage cheese mixed with 1/2 cup whole grain cereal

I’ve had 3 water bottles of water and my goal is to drink 6 each day (which totals a gallon of water)

I worked out to my total body core conditioning and some practiced some power yoga to get an extra stretch.

I’ll be planning to drink water, herbal tea and maybe some lowfat hot chocolate (to curb my hunger and cravings today). I’m making a turkey based dinner with salad and enjoy some Greek yogurt with berries for another snack today.

I feel good so far but please follow me on IG @KathyProFitness and Snapchat @spazzykay to get all the daily ups and downs along with the daily blog posts.

If you are interested in starting NOW and need a place to begin, I’m hosting a 28-Day workout + meal plan challenge and looking for 10 serious people to join our team! This program will challenge you with strength and conditioning training and I’m going to reward those who commit and reach new goals with a gift basket of fitness goodies plus a FREE month of one-on-one training with me before summer season.

Are you IN? Then fill out the form below and I’ll be in touch asap!

Grocery Shopping tips

Ever heard the saying “abs are made in the kitchen”? 

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I’m sure you have and honestly, it’s not a cute phrase that fitness freaks love to share. It’s actually true! You cannot shed that stubborn belly fat with exercise alone – even if you’re working out umpteen hours a week! In order to show off your hard work, your meals MUST be filled with whole, “clean” foods. Besides that, you are obviously invested (hopefully, anyway) in achieving and maintaining a healthy and well-functioning body, aren’t you?

Good answer 🙂

So let’s begin at the beginning…stocking your home with the foods that will help you look and feel your best long term. I will share what I do and how I help my clients eat to reach goals – instead of starving themselves as diets will have you believe. #ugh

Here are my tips for grocery shopping: 

  • Do not go out hungry! Eat beforehand! (pretty explanatory but needs to be said)
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores. (I’ll be sharing more on my coupon tips this year)
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
  • Always shop with a list so you don’t forget anything…and stick to the list ONLY! Don’t buy more than what you need! It will save you money and stress in the long run.

 

 

 

Grocery List (you can copy this off and take to the store)

*means it’s a better option 😉

Proteins:

Protein powder (Vegan options available)*
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)*
White Fish
Wild Salmon*
Tofu (Vegan friendly)
Plain 0%-2% fat Cottage Cheese
Plain 0%-2% fat Greek Yogurt (I love FAGE brand!)
Nonfat or low-fat cheese sticks

Fibrous Veggies:
Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
(Don’t be afraid to experiment! These are just a few suggestions b)

Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One for example) (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available, I personally use Ezekiel bread)
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Apples
Pears
Blueberries
Raspberries
Strawberries
Grapefruit
Lemons (for water & fish)

Beverages
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Unsweetened Coconut Milk
Green tea bags*
Coffee*

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
Honey
Non-stick cooking spray*

Vitamins
Fish Oil*
Multi-vitamin*

 

NEED A PLACE TO START? 

 

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