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!!

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!

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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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Hybrid

WTF does that mean? Well since I did a swan dive off the wagon this summer (not very gracefully) and indulged like you would not believe I decided to get back on. See it happens to us all. And I worked out a good bit of the summer but I had the sea food diet and I ate everything I saw and drank it too. I believe in moderation and living a healthy lifestyle but when you are binge eating  and drinking a 30 pack well no amount of working out can save you. I vacationed 4 out of 6 weeks 2 of those vacations I enjoyed my beverages more than most people consider normal. Thats how I roll though.

So I recommitted to my workouts. And am trying to fall the 21 Dy fix meal plan am I being super strict? No I am working on it! Its still summer I am more relaxed and I know I am not perfect. I am human. I am working towards me being comfortable again. I am not saying you have to be super tiny. Be where you feel good at and when I feel like I am going to burst out of my clothes I am not comfortable. No I do not keep any “fat” pants. Why? Because that gives me permission to grow into them. This is not my first rodeo. I have lost and then gained it back. But yo-yoing did not make me happy. I want my clothes to fit and not with a muffin top.

The workout plan I decided to to is a Hybrid between the 21 Day fix and The 21 Day Fix Extreme. Switching every week. Easy I plan on doing this until my Cize group starts on August 10th I just started week 3 today.  I will get in 4 full weeks of this.

Here are the results I am seeing so far. The best part is. My clothes fit again! Whoop!!

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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!

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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.

The final of the 21 Day Fix Extreme!

I DID IT! woohoo! Seriously but when i woke up this morning, I was like hmmmm there is no workout on my schedule… It is amazing once you form a habit how easy it is to stick to it.

Did you know that they say that it takes 21 days to form a habit, and it just so happens that The 21 Day Fix and Fix Extreme are that long! Coincidence? It is way easier to wrap your mind around 21 day programs instead of 90. Not that I will never do a 90 day one again. But your like yeah I totally got this. PSSH

So the meal plan, was I perfect with this? NO (HUMAN HERE) I really did try out of the whole 21 days I cheated 3 times. One of those was EPIC. An entire day, the hubster and I went away with out kids… I got a little crazy not having to share any of my foods. (Parents know what Im talking about! Being able to eat an organic honey cream filled chocolate while laying in bed without anyone asking for some, is a rare delicacy I took advantage… Alright I went overboard.) I followed the count down to competition a total of 5 or 6 days during. The amount you eat during that is insane. But you deplete your carbs so it can make you a little groggy and crabby. I started to do it yesterday but we went to disney on ice and I took my girls out to dinner. No I did not cheat, but I had to tweak the Competition meal plan. I got a cobb salad sans egg and tomato (don’t like them). This added a orange and a blue. WTF am I talking about, right? Well fixers understand the color thing… It is ok to adjust sometimes so your plan fits your life! This is a lifestyle change. If you want to stick with it, manage it well!

The workouts, Did they get easier? No not one bit. I got better, each time i did one. I was able to push a little harder or add more weight, take less breaks, not die… Hello Non-Scale Victories!! hahahahaha awesome right! It took me all 3 weeks to get used to that pilates with the bands. I finally was not a tangled mess on the last one! I ended up adding more weights to leg day week 2. Which made it harder.

If you are doing these workouts and you can’t keep up, switch to the modifier, go down in weights, drop the weights completely. Do what YOU need to do to make it through without killing yourself. You know what you can handle!

Now for the results DRUM ROLL PLEASE…

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My Stats!
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I recommend this workout for, fix graduates, people that like the more intense and extreme programs. I would not recommend for beginners!

Want to get in on my next challenge?  Fill this out!

My First Week of the 21 Day Fix Extreme.

First off I would like to say… Well played Autumn. These workouts are scorchers and although the bad ass in me comes out when I am done (Like I mentally just erased the last half hour of my life) and says… that wasn’t that bad. My thoughts during Plyo Extreme where she says, “We’re sweating, we’re having fun!” are seriously dude you are trying to kill me! I’m gonna die. Guess what though?! I DON’T. I may be hunched over gasping for air in between and have beads of sweat falling off my face, but I survive and you will too! I promise. They are only 30 minutes long.

The Workouts

Plyo Fix Extreme
Think jumping with weights, there are 5 rounds 2 moves each round. Sometimes you are doing one leg at a time. The only move that does not have weights are the burpees with a tuck just at the end. Each move is 30 seconds. You do have a 30 second break in there before you start the next move! Thank YOU!

Upper Fix Extreme
Arm scorcher. Seriously by the end you arms feel like jelly. You move from each move pretty quickly.
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Pilate’s Fix Extreme
All the Pilate’s moves you do with a resistance band. Which made me a tangled mess lol seriously I’m glad I work out at home. I would pause to adjust. But it made Pilate’s way more interesting this is not my favorite and in the original 21 day fix I always ended up dusting or something.
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I also did the 10 Min Hardcore Ab woo is all I can say, but hey its 10 min and weighted side hip drops will never be fun!

Lower Fix Extreme
You want slightly heavier weights. I may even add more this week. Most of the moves you do weighted for 30 seconds drop the weights then go onto plyo for that move.
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Cardio Fix Extreme
Explosive movement with weights nuff said…
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Dirty 30 Extreme
This one was my favorite in the original. Guess what? Still my fave totally body toner! In the first 6 min you are shredding your shoulders and lower body at the same time. Every single move works every inch of your body.
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Yoga Fix Extreme
I don’t really care for yoga. I’m not very flexible and I could not hold a single balance move this time. Falling all over the place hahaha, however completely worth it. At the end my body felt amazing!
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Now on to the Meal Plan
Ok I decided to follow maintenance, feeling that I do not need to lose any weight right now. So I get…
5 greens
3 purples
5 reds
4 yellows
1 orange
1 blue
5 tsp

I have a hard time getting everything in. Sometimes I feel great others I would kill for chocolate. I have stayed strong. Valentines day was Saturday and my hubster got me chocolate covered pretzels I had 2. So I admit a slight cheat. But I put those bad boys in the cupboard where they have been silently mocking me for days now. Last night I had a long internal battle with myself as to why I deserved a pretzel… I did not cave!

Count Down to Completion
I followed this bad boy twice. I have a new respect for competitors. I never thought it would be hard to eat. That is what you do all day long. Every 2 hours. After dinner at about 6 pm I could not force another meal down. So I skipped 2 meals each time.

But it really works the way my abs cut after the first time. It was like Holy Shit!
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I got the days wrong on this! The left pic was Wednesday morning!

Weekly Results!
Even though I am following maintenance I am down 4 lbs! Shocked! I lost an inch in my waist and gained 1/4 in my rear. That means the booty is lifting!!
Now for the pics!!!!

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Do I recommended this program? YES X 10000000000! Is it tough? Absolutely. The hardest part really is the meal plan and talking myself out if the bad choices. I’m a stay at home mom and kids snacks are EVERYWHERE! If it doesn’t challenge it doesn’t change you!

Now bring on week 2! I got this!!

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Would you like to Join me for a Challenge?

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