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!!

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?

Whole roasted cauliflower

I love roasted cauliflower, but sometimes I don’t want to chop it and rinse it. I’m lazy… I know. But I found a post where you roast the entire head! So I’m like I’m gonna try this!

You cut the base of the cauliflower off.

I made a glace you can put over it.
1/2 cup Greek yogurt
1tbsp minced garlic
Sea salt
Pepper
Ground red pepper
Dash balsamic vinegar

Roast on a pan at 350 for an hr…
Bump the heat to 500 for 15 min. Serve!

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My go to lunch!

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Why is it my  go to?
It is so easy!! And you can switch it up by changing the seasoning on the turkey!

Cook 1 lbs of extra lean ground Turkey.
Make one serving (or more of brown rice)
Bag of steamed broccoli.

Use 1 cup broccoli (I roast mine)
1/2 cup brown rice
1/2 cup ground turkey
Top with sriracha

Fixers this is 1 red 1 green 1 yellow.

Different ways to season the ground turkey…
Add any Mrs. Dash season
Liquid smoke
Garlic powder
Cumin
Paprika
Crushed red pepper