Difference in years after working out 

23 vs 31… a lot has changed! Seriously a TON!! The 23 year old me was miserable and uncomfortable I hated my body and was exhausted with 2 little ones. 31 year old me 3 kids and happy! Energized and 💯 % comfortable in my own skin!

What changed? I made the little decision to put myself first. To workout each day and to eat healthier. I learned what to eat and how much. I learned that it’s ok to spend time on me and that everything is ok in moderation. I met this great group of people for support and accountability and decided that I should join them and run my own fitness groups.
I learned that there is no quick fix and if thats what you took to get there it wouldn’t last very long. That this way of living is a lifestyle and mindset change! I’m so glad I made the steps to change and I haven’t looked back.
I want to invite you to join me in my next fitness accountability group!

✅Learn proper portion control

✅what to eat

✅get the nutrition your body needs

✅tone up

✅get support

✅be held accountable

✅lose 5-15 lbs in 30 days
It’s the perfect time for a New outlook! Join me

I would love to chat with you!

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!

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!!

Block 2 P90X3

I should have wrote this last week. I did not I have no excuse. It happens. Block 2… I liked more than block 1. It included more weights and less meowing. Sorry Tony not a fan of that. I don’t believe he says as many corny jokes when weights are involved. Thank
God!

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The workouts. These are for 3 weeks

Eccentric Upper

During the down phase of the move you move very slow. Eccentric training focuses on slowing down the elongation of the muscle process in order to challenge the muscles, which can lead to stronger muscles, faster muscle repair and increasing metabolic rate. This was a little harder to get used to. The slowing down of the workout. But you could feel the difference in the workout!

Triometrics

Think of Plyometrics all moves are not jumping in the workout.  But trio… So it is one move 3 different ways. All focusing on the lower body.

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X3 Yoga

This becomes a weekly practice. Every week you will be doing yoga one day. Which is important. Flexibility training really does change the way that your muscles tone, instead of constantly working them. I have noticed a huge difference in my balance!

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Eccentric Lower.

Lower body workout. With weight slowing on the down phase. This is killer

Incinerator.

Name says enough… It is all upper body jumping from push ups to pull ups to weights.

MMX

I saw the name was like awe shit this is lame. I was wrong. I don’t really care for mmx because I hate getting the sequences down. I pretty much stumble through it. But I was dripping with sweat. This is hard, but you are kicking and punching so you do not really notice the work going into it.

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Transition week is

Isometix

Dynamix

Accelerator – whew

Pilates X

CVX

X3 Yoga

 

What I am learning through this workout. Is it has taken me out of my comfort zone completely. Tony has a way of taking a traditional move and tweaking it. To make you challenge yourself. Making me really focus on myself and the movement. Leaving the bull shit of life on hold. I have never had to balance as much as I do in this plan. I am taking more risks and trying moves that I know I am not going to get right away. Thats ok this journey is not about perfection.

So for whoever is reading this. Keep pushing forward. Take risks and enjoy the challenge. Share your journey with others. Who cares if you put yourself out there and are a bit different. Be Weird. You could be the inspiration to someone else. You could be that person who gives someone the power to change.

Have a great week! Do something today to make a better you!

XOXO

Kala

 

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.

Why eat healthy and workout?

So I have been on this journey for around 5 yrs now. Give or take a bit. I have been a coach for 2 yes. I was listening to “You are a Badass.” By Jen Sincere. Why Personal Development?? Well my journey is about overall improvement that’s mentally as well as physically. Part of my job as a coach is to get people to change how they feel about themselves. And well… You can’t give what you don’t have. So I work on it.

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She said something that I never really thought on why eat healthy and move.

“We need our bodies far more than our body needs us.”

Huh. Makes you think. Bet you never thought of it like that.

I used to live by the motto. and “Life is short.” Bull shit.

Although time does fly by. Life is not short. And if I can help it I will be around as long as I can.

If you sit on your ass all the time and feed yourself crap. You are going to feel like crap and probably be fat. You have a fast metabolism so you can eat whatever… Right? Wrong. Ever heard of skinny fat?

You may be thin. But what about the stuff you can’t see. Skinny does not mean healthy.

So take care of yourself. Get 30 min of exercise in daily. Hate working out? Grow up. Lol or find something you do like to do!

Make healthy food choices. I’m not saying you can’t ever indulge. In fact just yesterday I housed some general tsos chicken. Hahaha Worth it. Did I feel guilty? Nope I make good choices most of the time. It is about moderation.

What are you going to do to change tour lifestyle? To possibly save your life?!

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All or Nothin’

Question… How many of you are like this, you know all or nothing? You can’t workout for a few days so you eat like a pig. You have a binge day you figure whats the point in working out. Or you are like well my path to fitness is already ruined. So I Quit.

images-1Well it does not have to be like that. You can maintain your nutrition and have time off from your workouts. In fact it is actually good to take some breaks from working out occasionally. You will not lose all your progress overnight. You will however be amazed that when you quit eating healthy and working out how quickly you can feel BLAH. Ha! Really the only way to explain it…

You feel bloated, your clothes are tight. You want to get out your fat pants. But if you were doing it right you don’t have those right?! I always suggest when you buy smaller clothes to get rid of your “fat” clothes. I don’t know about you, but I don’t want an option to be able to GROW into my bigger jeans.

Heres the thing, you can have some off days. You know what you do? You JUMP back in. So you had some backwards progress. Who the hell cares! Some bad days will not completely demolish your hard work. I am going to go back to this again. This is a HUGE thing for me and you may have seen it multiple times on this blog.

GO BACK TO THE REASON WHY YOU STARTED IN THE FIRST PLACE! Make your WHY so strong that no matter how bad you screw up you want to get back to it. images

Why Get a Beachbody Coach?

First I guess I should ask you if you know what a Beachbody Coach is?

 

Yes… Awesome

 

No…. Go here

 

So NOW you know exactly (or at least an idea) what a Coach is… So why have one?

Ok think about this, you get a program you’re all excited to start it (I don’t care where you got it). You are going to follow through this time! You are going to eat healthier and you are going to finish that damn workout no matter what no excuses. You start out great and then, LIFE. You start making excuses. You cant keep up and get discouraged. You are starving. Blah Blah Blah…

doubt and fear

Seriously I could go on and on about this. I have done it. I lived this life. How long do you have to go being unhappy with the way you look?

Ok A Coach…

Well first of all, it is FREE to get one. We are there to give you ideas on what to eat and how not to starve yourself. I love food and I get angry when I am hungry so there is no way I would advise anyone to skip meals!

We are there to hold you accountable, and check in with you. See how your liking your workout, are you actually doing them? If not we figure out why. We are there to remind you WHY you got the program in the first place. What your Goals are. That you in fact not only can Complete the workout, but YOU can CRUSH your GOALS! That you are WORTH the time you invest in yourself.

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To work on ideas with you on how to get your workouts in, like time of the day. Even though I am home I have to figure out time to workout we are all busy. A coach shows you how to make fitness one of your priorities.

We are there to keep you from bashing yourself and talking yourself down, because that’s not helping anyone. A lot that you do with Fitness is more mental than anything and believing in yourself that you CAN Do ANYTHING! You just have to work for it.

Add me as your COACH