Knowledge of Fitness

From July 15 2008 to September 26 2017. 23 years old to 32. What a difference I feel like a completely different person. I am a different person.

Channeling my inner T Swift. “The old Kala can’t come to the phone right now. Why? Cause she’s dead.”

Don’t worry  guys I’m really not. Just a whole new better version of me.

HAPPIER
HEALTHIER
STRONGER

I’ve gained knowledge. And thinking back to the “diets” I’ve tried oh man…

From thinking that being healthy and losing weight meant starving yourself. I tried the special K cereal diet. You know where you ate those little cereal bars for 2 meals and then binged for dinner. A 3 day juice cleanse made it 12 hrs. Diet pills. The pills that made you full faster. Buy all low fat and fat free. Weight watchers (this one works) but I manipulated the system so I could drink beer. I would basically save all my points for the weekend. And eat 100 can snacks and carrot sticks. I’m not kidding.

Now I know it’s not a diet it’s a life style change. I don’t buy any low or fat free. I eat Whole Foods. I’ve learned this thing called moderation and live by the 80/20 rule. I never feel deprived.

So if your thinking you’ll never see me with a beer  in my hand like on the left.

Think again.

I love  beer .

That old me is still there. Just more knowledgeable and in WAY better shape!

I will be opening up a few groups this month!

One if you are ready to go all in! You want to get some great results and are ready for change.

We will get you paired up with the perfect for you workout.
You try a nutritional shake.
Follow an easy meal plan (don’t worry we practice moderation)

Two you are not sure if you are ready to go all in yet. You want to dip your toe before diving in.

7 days of a nutrition shake.
7 workouts.
Easy meal plan

So let me ask you! You in yet?

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Clean week release tomorrow!!

You guys!!

I have an announcement and I cannot wait for this one!!

You’ve asked and finally are receiving!

Clean Week launches TOMORROW!

Clean week is for those of you that have wanted to try shakeology and a workout program. But can’t commit to the price tag.

Clean week is for those of you that are a bit intimidated to jump into a full program and want to dip your toe.

7 days of Shakeology

7 days of a workout for any fitness level.

7 days of an easy meal plan.

7 days of my accountability and support!

All for $29.95!!!

Ahhhh freaking amazing! I have been wishing for something like this for you guys. I cannot wait to see the number of lives changed!

I will be starting a CLEAN WEEK group! I want to know if you want in?!

email me!

Coachkalawilliamson@gmail.com

Let’s do this!!!

Weights for the ladies

I went back to lifting pretty much all lifting. Heavier with a day of cardio added in there.

I forgot how much I love it.

I have what I call A.D.D for workouts. I love to try all the newest ones, show you all the results. But then I need something different. I was forgetting about how much I prefer to lift.

My body responds the best this way. I still get my heart rate up and a good sweat. I love the feel after. Feeling stronger and accomplished. The soreness of your muscles as you bump up the weights.

Here is a 5 week difference of doing this plan

Ladies lifting has benefits!

  • Lose body fat
  • Battle Osteoporosis (huge for me since I am in medicated menopause)
  • Gain strength not bulkiness
  • Increase mood/ reduce stress
  • Reduce back pain and sit up straighter
  • Burn more calories all day long
  • Build confidence
  • Feel better
  • Look better
  • May cause happiness

So don’t let the fear of getting too “bulky” hold you back!

I will be running another fitness challenge group on October 23rd! Let’s chat

 

Clean Week

Available on October 3rd. This new week long program is a way to introduce you into exercise and Clean Eating.

With this you get 4 workouts, a Step-by-step meal planner, and a week supply of shakeology, all with my support.  This way you can see if you are ready to make a bigger commitment in your health and fitness journey.

This program is for anyone that has tried and failed a fitness program. Wants to start but isn’t really sure what to do and is intimidated by a full program. It is only 7 days.

Today I got to try Core Function!

All about the abs, but not really with all core workouts on the floor. This ads some functional exercises that you do in everyday life and definitely adds some leg work. I got a good sweat in. 35 min total

Focus on your mindset!

Lately I have really been digging into Personal Development and working on Mind Set Getting your mind to have belief in yourself. Because honestly your biggest obstacle is YOU!

Holy Shit can you feel a difference when you mentally feel great as well as physically. So feeling down start reading personal development. Don’t like to read? Then listen. You can get a free 30 day trial to audible.com. Youtube has amazing free content. I find stuff to listen to daily on my walks. Also there are Podcasts.

I also got some Books on CD from the local library. See loading up HA!

I have a free group starting for how to start off your Morning Successfully.

Your miracle morning

https://www.facebook.com/groups/1362078710581359/

Finding yourself again

I don’t know what it is about when you become a Mom. It is the best thing in the entire world. It really is. Your whole world is your kids and they’re activities. They’re routines. They are your life.

So much so that you forget about you. What you did for yourself before you became a mother and What you and your significant other used to do before you became parents. Its weird. It is like you completely forget about your life before kids. I honestly can’t remember what it was like.

You do however need to make the time to find yourself again. Not just for your own sanity but to be  a better person, wife, mother.

Some tips I have.

  1. Wake up before them and sweat. Get a workout in before the insane day starts. This takes some getting used to but once the habit is formed you will not break it.
  2. Personal Development. Get yourself in a good mental state! Mental Health is so super important. You have everyone relying on you.
  3. Eat healthy. You will feel better!
  4. Get some zzzzzzs. I know you put them to bed you want some time for yourself. But staying up late to watch something dumb really isn’t helping you out at all. Get some well deserved rest.
  5. Schedule a date night. Get a sitter. Spend some quality time with your spouse I do not mean go out and get hammered. Just you 2 go to dinner, or rent a movie and watch it in. There was a reason you had kids to begin with. Don’t forget that.
  6. Get out by yourself occasionally. Taking a mental break for you is so crucial.

 

Back to school

So school back in session actually in the 3rd week back. I was so freaking ready for them to go back to school I almost took champagne to the freaking bus stop.

I was ready to have a schedule again and get these kids out of my face. I love them but a summer with a house full of kids mama needed a break!

So here we are.

Now 3 weeks in.

I'm over school haha I had my break now comes the completely hectic mess. Of homework and activities. Emails out the ass of what's coming up and what happened this week. What we did today.

PS did I mention this email goes to the account that I have had for over 10 yrs. so yeah it gets lost.

Can't I just ask my kid what happened? Do I really need a play by play from 15 different people. I am pretty sure my mom never had a freaking clue until she saw a bad grade. Can we go back to that please?

Am I alone in this?

Is this the new norm?

Getting Back on The Fitness Wagon

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WE all do it! Start a plan and then JUMP from the damn wagon. I believe that not only having time to cheat and enjoy yourself is crucial, but completely necessary at times. You need to relax and enjoy a weekend away. But you need to learn that when you come back to what you were doing before.

How do you do that? Go from one extreme to the other?

Heres some tips that I have.

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  1. Have a plan. Seriously. If you know you are going to be gone for 3 days. Plan on what you are going to do when you get back. Whether that be getting the workout you missed in or heading to the grocery store to get the food that you need to get successfully back on track.
  2. Rest. When you get back have a lazy day. Drink a shit ton of water and get some well needed sleep. You’re body needs to recover from the lack of sleep that you had from being away from your norm.
  3. Realize that it does not need to be all or nothing. When you fuck up, because you will you’re human. Learn its ok. Don’t throw in the towel. Start fresh and give yourself grace. This Journey does not have to be perfect.

These work for me. I also am always a part of an accountability group. When I try to be a lazy ass and not get back on the wagon I go in there. See everyone else doing something to better themselves and I just do it.

Everyones journey is different.

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Shift Shop RESULTs and honest review

The newest workout! And it did not disappoint. I saw some great results with this one. I pretty much followed the meal plan to a T and did not miss a single workout. Let me explain this one a bit.

Shift Shop was created by Ohio native Chris Downing. It focuses on shifting your mind and ramping up. It is a rapid program. The workouts go from 25 min 3 days of speed (cardio) 3 days of strength and a mobility day. Week 2 jumps to 35 min. Week 4 is 45 min. and you do a 10 min ab workout 2 days as well.

The meal plan. Very similar to the 21 Day fix plan except carbs. Your list is way more limited and grain free.
WEEK 1

• Winter squash (acorn, butternut, delicata, kabocha, pumpkin, spaghetti),‡ 1 cup cubed

• Sweet potato, 1⁄2 cup chopped
• Yams (regular, white, tropical [batata]),

1⁄2 cup chopped
• Parsnips, 1⁄2 cup sliced
• White potato, 1⁄2 cup mashed or 1⁄2 medium
• Peas, 1⁄2 cup
• Beans (kidney, black, garbanzo, white, lima, fava,

pink, pigeon, [gandules], etc.), 1⁄2 cup cooked, drained • Lentils, 1⁄2 cup cooked, drained
• Edamame, 1⁄2 cup shelled
• Refried beans (nonfat), 1⁄2 cup

WEEK 2

• Winter squash (acorn, butternut, delicata, kabocha, pumpkin, spaghetti),‡ 1 cup cubed

• Sweet potato, 1⁄2 cup chopped
• Yams (regular, white, tropical [batata]),

1⁄2 cup chopped
• Parsnips, 1⁄2 cup sliced
• White potato, 1⁄2 cup mashed or 1⁄2 medium

WEEK 3

• Winter squash (acorn, butternut, delicata, kabocha, pumpkin, spaghetti),‡ 1 cup cubed

 

Also you were losing a carb a week. Where I started on the plan I had 2 carbs week one, 1 carb week two and then NONE!

WHAT???!!!!

I know sounds crazy. But I have endometriosis and grains tend to bloat me and generally make me feel like crap. So I felt amazing and had some serious energy!

Mentally the food was the hardest part for me! I am an emotional eater. Happy snack, sad heres a snack, joyous snack time! You get it! Yes I know that is bad but I let that get in the way this summer and spent a good bit of time hovering Doritos. YUCK but soooooo good lol. So mentally slapping that shitty habit out of my mind is hard. Plus I hate telling myself I can’t have something! Its like the toddler in me. I believe in moderation, but since I am being honest moderation went out the window the second the kids school let out for summer. And I was feeling the shitty decisions I made.

I followed the plan to a T! Except for when I had a wedding and drinks at the beach and I had Drinkkkkkksssss. But Hey I am not perfect and I made the decision to enjoy these events.

Workouts….

The program is a ramp up program. What the hell does that mean? Basically the workout gets longer weekly. You start at 25 min, jump to 35, then to 45. Every week 3 days is speed (cardio) 3 days is strength. And 2 days you add 10 min of abs.

Strength is usually my jam, but I felt with this one they moved too fast and until you get the form down and the move if you keep up with the video you will get hurt. In fact one week I smacked myself in the face with a  12 lb. weight. Yep… remembering that this is not the first time these people have done the workout is KEY. Slow down and focus on form.

I finished! Leaner and mentally stronger then probably ever.

I really had every intention of going into a round 2 immediately. Which I started and round 2 is different you do 35, 45, then 50!!! ugggggggggg The meal plan was starting off at week 2 then you repeat it and then go to week 3.

I never do 2 rounds of the same program in a row.  I need change so I am really not sure what I was thinking. Plus this program is def not a favorite of mine. Although the results kicked ass. I tried tho everyday for 3 days I talked myself into it and talked myself into not turning it off the entire time. I half assed each day and forced them I was miserable. So I stopped. I will do it eventually I just needed something else in between!

Results!

In the 3 short weeks of this program I lost…

9.9 inches!!!!

2.6 alone in the waist.

I also dropped 4.2 lbs.

I gained a boat load of energy and mental strength.

 

 

 

 

Are you ready to join me?

Next fitness group starts on September 18th email me for details coachkalawilliamson@gmail.com

 

 

 

 

 

 

 

 

 

 

 

Back to School Back to Business

HEYYYYYY! I am BACK!

So I took a little hiatus from blogging over the summer. It got a little crazy I added more kiddos in and I traveled a bit. I had to take a little off my plate. It happens. That does not mean that I would never get back to this bad boy.

Kids went back to school yesterday! I have a 9th grader. (WTF) 4th and my Baby went to kindergarten. Seriously! What is happening and where did the time go?! Did you all notice that when you have kids that time goes in the blink of an eye. I don't even know how this happens and I am a bit shocked.

This summer I never stopped running fitness accountability groups. I need them lol. For me it is a great way for me to stay accountable and keep up with my own fitness. Although My nutrition slacks, You guys I really like beer and summer is the best time to indulge! It is what it is. I am not perfect I don't plan on ever being perfect. Perfect is boring and I am happy. I am in better shape then I have ever been and I am working on my winter body now. HA

So Interested in joining a group. Message me! We start this one September 18th. It may not be for you but how many of you have tried everything else and are still super unhappy with yourself. That is no way to live and I want to help! So lets chat!

coachkalawilliamson@gmail.com

I am also getting my Coaching apprenticeship groups going again so you can get started with your own business. I freaking love my job! I love sharing what we do and helping my coaches get theirs started. I am running a incentive program If you sign up on my team and hit your first promotion within the first month I will send you a gift card!

Looking forward to getting back to all of this!!

Won't you join me?!