How to Successfully stick to a fitness plan.

Working out for me is such a HABIT that for me it is weird when I do not do it. I am just so used to working out, that I feel bad when I don’t. Now Do Not take this as I am being obsessive, or ridiculous. I know when my body needs a break and believe me when I feel that way I take it!

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So how did I get where I am now? What keeps me going?

Research shows that it takes 21 Days to form a habit. Think about that. That is only 3 weeks. Does not seem like a  real long time am I right? So if you have to torture yourself for such a short amount of time for a healthy habit, for something that will improve your life why not do it? Seriously?

So what you need to do…

  • Schedule it. Make it as important as a Doctors appointment or a business meeting. You don’t skip those!
  • Pick a time and workout at that time daily. For me it is first thing in the morning. Weekends too unless its a rest day. I get up drink my pre workout, pee (hahahah TMI), then hit play. Now sometimes it does not go as planned. But does that mean I say fuck it and throw in the towel? Nope. It will make me feel better. Somedays, a 30 min workout takes triple the time because my kids need me. They have gotten better with it though so this does not happen as much anymore.
  • Let your significant other know this is important to you. That you will be working out and you need this time.
  • Remember that it is not selfish to take care of yourself. Sometimes you need to put you first.
  • If your day does not go as planned and you cannot fit it in. Do Not get discouraged just move your schedule back one day!
  • Quitting is not an option.
  • Have a Strong Why. What do I mean by this, this is the reason why you started on the journey to begin with. Really think about it. It has to be so strong that you will always go back to what you were doing. 10881666_10153186596365921_86908588061412141_n
  • Triggers! Set out your workout clothes, go to a gym then leave a gym bag in your car, set a reminder on your phone, have an accountability partner text you, put on your workout gear as soon as you wake up, this list is endless. Basically do whatever you need to so you Move your ASS!
  • Pick something you actually like to do. If you like to run do that, lift, dance, yoga, I don’t give a shit. Pick something. Want to workout at home, great, a gym great. Just do something.
  • Don’t get discouraged. Sometimes the scale won’t move. Think about everything that you are doing that is good for yourself! Remember those little NSVs!

NonScale-Victory

Hope this helps you!! Keep moving forward. Don’t compare yourself to others. What good is it going to do for you? You have no idea what leg of the journey someone else is on! Be supportive of one another for the same reason. You supporting someone else may help you stay motivated!

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Refresher

So I have not written in a while…

To be honest for a good few weeks I was just rolling through the motions. (is that a saying? Hmmmmmm… Whatever.) But I was not practicing what I preach.  I freaking hate that! How can I tell people eat healthy, workout, the 2 go together. If I am only doing one of those? Working out, is such a habit for me that when I don’t I feel funky. Think of me as Rain man with dumbbells. But I was eating horrible. I believe in moderation and cheats, but I was being ridiculous. I would have one good day and I am not even sure if that would count, because I would be sneaking shit. Then it would be 3 days of binging. Out of Control.

I am a Beachbody Coach. I do that because health and fitness are a passion for me. I started this journey to be a Better Version of Myself. Improve my mood and my health. Oh and smaller pants was a perk. All for the kiddos and me. Right?

I started to feel Fluffy. My clothes were tight. This makes me moody. I hate being uncomfortable in my clothes, some days I felt like my skin was tight… You can’t escape that shit. My energy and my mood was bad, I did not want to do anything. Leaving the house was a chore.  I started to feel like depression was coming back. EFFF that.


My family and I went away this weekend. It was great. Seriously had a wonderful time. Pigged out again. Drank too much again. Came home to feel sluggish.

Monday morning, I hop on the scale… WTF. I knew it would be bad. But not that number. I usually say the scale is just a number. But when it is going up and you feel like crap, that number matters. There was an unused 3 Day Refresh in my cupboard. I had no intentional plan to do it yet. This pushed me. I had to get out of my funk. I had to find my passion again, which is helping others with their health. But first. I had to help myself. I had to put me first for a little.

So I did it.

And today I feel AMAZING! Seriously. I have not felt this well rested in forever. I don’t feel like a slug I leaped through my kitchen at 5:45 AM. My husband looked at me like I was insane. Super normal BTW, I am a weirdo.

My Results were the best they have ever been ( I also Started the 21 Day Fix Extreme again).

So here they are…


I lost 5.8 lbs.


5 inches


I gained my better mood and energy. Also the intention to keep eating healthy and allowing moderation again. I do not want to feel like I was. Or act like I was (Bitchy).

So now I ask you! Are you ready to do something for yourself? Feel happy and healthy (you can totally tell when you are healthy.) If that answer is finally YES! I want to help!!

October Challenge

I am looking for 20 Moms that want to transform their Bodies!

No Complicated Equipment
No long Gym Hours

You don’t have to leave the house!

Give me 30 Minutes a day and I will help you get your body back or the one you’ve always wanted. Also, help you learn proper portion control with an easy system.

No Counting Calories (Amen!)
No packing everything up to head to the gym.

Stay in the comfort of your home and reach your goals!!

October challenge

Interested?

Fill out this form!!

Moms… Why should you workout?

I have been thinking of writing this for a while. Went back and forth. First of all I am not sure who reads what I write, second I don’t want anyone to think I am speaking just to moms. But thats what I am and this works for me. I truly believe everyone should workout. I think it is important for your health and really goes hand in hand with proper nutrition. But as a Mom. Why I work out are these key reasons.
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(I have taken the last week off due to pulling something in my neck. I was told by my PT to do cardio that does not jar the upper body. Well… I took a break I want to heal, hoping to be back this coming Monday! Want to know something cool… I always come back now.)
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You want to stick around for a LONG TIME

My dad passed at 51. Missed seeing weddings and 3 grand babies born. I refuse to do that. I will be here my kids are gonna be so sick of me

Stress Relief. 

You do all day for everyone. Being a mom is hard and it never stops EVER! The stress is constant. But for 30 min when I am in my own world. Blasting whatever music I am in the mood for and letting it all out. It makes me a better mom, a better wife, a better person.

Confidence

This is something I never really had. I never thought I was pretty or thin enough. I had a baby at 17 and gained a ton. I was always comparing myself to someone else. Now I do not give a shit. This may be getting older. But a big part is the body I have now, stretch marks and all I worked my ass off to get. That boosts you.

Showing my kids to care for themselves

My kids see every single day, what I do. They make good choices, sometimes they join me in my workouts.
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Sleep…

Oh how I love sleep and now I am out like a light. Do I still get tired? Yep I have a ton on my plate. But when I sleep its good.

Taking care of Me

We do for everyone. Why aren’t we taking care of ourselves? Don’t you want to really be able to enjoy what you have?

Learning your body

Exercise is a great way to be in tune for your body. Knowing aches and pains, and what is working and what is not.

Vain

hahahaha what? I am 30. Not old, not young either. But I still get carded. BOOM! Taking care of yourself shows!!

Sex Life

It is just better. How often do you and your significant other do the deed? You should be active with them. its a big part of marriage that connection. My sex life got better when I started to take care of myself. Do it for that. Worth it…

DO IT FOR THE SIMPLE REASON THAT YOU ARE WORTH IT!

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This thing I do

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ATTENTION Stay at Home Moms… Or Dads

Have you lost yourself. I mean seriously? For a while there all I could relate to was being a mom, and it is pretty awesome. But what happened to the me before I had kids? To be honest, I was so young I hadn’t even found myself yet! Then you have this great little miniature you (which is scary as hell sometimes). You’re kind of floating, lost in being just a Mom (Dad) that you don’t really know how to relate to anyone. Except how to talk about your kiddos. Right? Because everyone wants to her how your 2 yr old went pee on the potty! (Exciting Shit, but unless they are in the same situation do people really care?) 

So I was lost, then I started working out and I heard about this little thing called being a Beachbody Coach. I was already doing the programs, they were fantastic, I wanted to help and connect with people. So I figured why not… Right what did I have to lose? So I signed up. I became a coach.

I was introduced to this community of people, who got me!! I became not just a mom. But a wife (who had also gotten her body back RAWR), a Friend, a Team Mate, a Leader, and a Motivator. I have bonded with people and opened myself up to so many possibilities. I love and believe in myself now. I know who I am and I don’t give a shit what anyone else thinks about me, or this “thing” I am doing. Because If i get one person to Find and Believe in themselves again, if I get one person to get off of their ass and do something that will benefit them, I am happy.

All of this started from One little word… YES.

So I want to ask you something? Why not YOU?

Now hiring! Get the PASSION back in your life!

VBlog

So tried something new! Lets see how this goes! I do not like recording videos so, if this is bad I apologize!

About taking Responsibility for your life!

If you would like help fill out this form…

Now Accepting Applications

Have you ever though of making an additional income for your fan, from home, while reaching your fitness goals?

Coaching has allowed me to continue to stay home with my 3 kiddos, and help out the financial burden that has been placed on my husband. Its awesome to contribute! Plus I feel like I have a real Purpose in life, besides being just a MOM!

YOU:
-must genuinely want to help and encourage others through their journey.

-you DO NOT have to be a health and fitness professional or at your goal.

-Want to live a life by design. You are your own BOSS, Make your own hours.

-Have PASSION

-You are Coachable!

If this sounds like something you would like to be apart of. If this sounds like something you may want to do. Fill out the application.

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Business

Can we talk about something that I never really bring up? Im not really sure why I don’t. To be honest I think its the reaction from others. Like Im going to hound them to join me in this “cult” or keep bugging them to buy a program. That they’re going to be like “Oh you’re a Beachbody Coach, thats such a load of Bull Shit.” Why do I care. Seriously… I freaking love my job. And I would never hound anyone you don’t want in on this. Fine. I don’t care. You need to do what works for you! These programs, have completely changed my body. I would not promote something that does not work. I am not a liar. I never was, in fact Im really bad at it and my moral compass does not allow it. wpid-wp-1434575470044.jpeg

Can we talk about the Business I build. ME… From my kitchen table or the couch. From my phone at the mall playground or park bench. Because I stay home with my kids.11403341_10153549715820921_4325088675068332010_n-1 This baby is all mine. and although I may have dropped the ball a bit this summer because I was out of town 4 out of 6 weeks and Having a blast. I still was bringing in a weekly income with minimal work. I was living it up. And to still be getting paid while not really doing anything. Pretty freaking awesome. Am I right?

So what does it take to do what I do? Well a big part is working on yourself so you can be a better person, like personal development. You can’t be Debbie Downer and help people change their lives.

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Think about it. Would you want to talk to Negative Nancy about getting in shape? Nope.

Be a product of the product. Well Hello I love all the products, I drink the Shakeology. So why not save some money on it and help other people achieve the best results possible while they are on they’re journey. Do you have to be at your goal to be a coach? No, showing you are working on yourself. Makes you more relatable sharing that we are not robots. Life happens, shit happens. You are working on being better you are not a machine!

Refresh

Talking to people. Inviting them to join you, Inviting them to challenges, or free groups. Finding out about them. This is up my alley social media is a way for me to connect with adults. So if I message you to say HI. Thats all thats about I am not going to be like you should buy this… blah blah blah. I want to have an adult conversation.

This job, which does not feel like work to me at all. Has connected me back to the outside world. I feel like a better mom. I have a piece of me back. You know the one that was not just all about her kids. Although I have been a mom for almost 13 years now. OMG WAHHHHHH

If any of these describe you being a coach may be something you would like…

  • Goal Oriented
  • Coachable
  • Working on yourself is a priority
  • Want to help others and enjoy it
  • Health and Fitness is a passion
  • Want to work for yourself, set your own pace, work the hours or minutes you want
  • Use Beachbody products already (seriously if you are using them why not save the $$)

Questions for me, seriously you can ask me anything I will be honest! Post it in the comments or shoot me an email! Kalarw@gmail.com

Thinking you may want to give coaching a try.

Tale of 2 Kala’s…

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Picture on the left 23 years old. On the right 29.
Left mother of 2 Right mother of 3.
Left hated my body, although I’m smiling pretty unhappy battling depression. Right have been off depression meds for over a year loves herself.
Left lost her dad a little over 3 years prior to a heart attack and was headed in the same direction. Right decided she was going to be happy and healthy, make good choices and be a role model for her children and help others as well.

I did not get to the right picture overnight and I won’t lie and say it was easy. Because it wasn’t. Did I want to give up? Absolutely sometimes I did. Did I have set backs? Yep. But there was always that reason WHY…that I was going to be healthy for my kids that I was not going to be gone before I could see them get married and raise babies. That I refuse to put them through that heart ache.

Being healthy is such a PASSION that I became a Beachbody Coach so I can help others get there. There is so much more to your health than the number on the scale and the size of your jeans. Its very much mental as well as physical. Changing the way you think about yourself can be a complete game changer.

So if you read this long ass post let me ask you… When are you going to make the decision to change your life?

Tips for Weight Loss…

I have been sitting around thinking of all the different things I say to my Coaches and Challengers, that I decided to share. Now I am not an expert… I was once a certified Personal Trainer and I am in a course to be a certified Nutritional Therapist. These “tips” are just things I have learned along the way that really help me keep moving.

Have a really strong reason WHY.

I cannot tell you how many times in my 29 years that I started to workout. I was gonna eat healthier and feel better about myself. I was going to be happy and I was not going to quit this time… SQUIRREL

What would happen? I would get discouraged I would fall off the wagon and go back to my old ways. It all changed when my WHY was stronger than any reason I could think about not doing it. This has to be important for you.

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You have to want it. 

You have to want to change. It cannot be for your spouse or significant other. (Doing this for your kids may be the one exception) If you start this journey for another person that thinks you need to lose. You will not stick to it and may even start to resent them.

Change your Thoughts on Yourself.

I DO NOT CARE where you are on this journey. Self Hate does absolutely no good. for you or anyone around you. PERIOD. If you are constantly talking down on yourself you will not change. This journey is Mental as well as physical. You need to learn to Love yourself. I strongly recommend the book You Are A Badass by Jen Sincere

Not a Diet but a Lifestyle.

Every time I go on a diet I fail. Why? I do good for a while then I binge oh well there goes the diet. Or I reach my goal go back to old habit. All the hard work I just accomplished poof gone. And it comes back wayyyyyyyy faster then it left. Why in the hell would you constantly want to do that to yourself? Seriously yo-yoing through life is not a way to live. This goes with the post above. Wrapping your head around healthy eating being a constant can be hard at first. But once you get it down when you do stray. Its like thats Ok I enjoyed it I will make a better choice next time. I thoroughly enjoy my life and food is a big part of that, but it no longer controls my life.

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Celebrate

Be excited for every step during your health journey. This shit is hard so enjoy it. I cannot count how many times I hear “I only lost… this week” I don’t care if you lost .1 lbs that week! Did you gain? No! How do you feel? Each day you are making a step in healthier direction. You are creating a better version of yourself! Enjoy the hell out of that! Seriously!!! Also learn how to celebrate with out food!

NonScale-Victory

Find what works for you!

What works for me may not work for you and thats ok. Find what you love to do and stick with it. You may want to go to a gym, or be in solitude of your own home. Or run out side. Find your groove Stella…

Cut out the Comparisons 

Everybody is different and that is a beautiful thing! Comparing your journey to someone else’s will not benefit you! People carry weight and lose it differently. The only competition you should have is being a better person than you were yesterday!

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I hope these all help you! Focus on the positive, all around you don’t constantly be searching for what you are lacking. You don’t want to miss out on all the wonderful things you are doing right now.