Thursday, December 20, 2012

Laundry Workout

I frequently get behind on laundry (it's my most hated chore) so I came up with this for days when I have several loads to do.


Monday, December 10, 2012

Where I've been lately.

It started a few months ago. I had done a few rest days and was getting ready to do my next week of Insanity.

I fired up the DVD and started in on the warmup. I felt GREAT for the first 2 cycles...and then I felt like I got punched in the chest.

It was actually pretty scary at the time. I felt like my chest was in a vice. In hindsight, I should have gone to the hospital but I waited to see if it would go away. It took a LONG time (several hours) to feel normal.

I didn't die and didn't have any other weird effects so it wasn't a heart attack.

I decided to put Insanity on the back burner and try something else...

That is, until I started getting chest pains during the day for no reason. I realized I also felt freaked out for no reason (not just because my chest hurt), nauseated, and I wanted to cry.

I was having anxiety attacks. Bad ones. All day long. At least one day I week I was in pain for 75% of the day. Good days were when it only happened once.

So.....I unplugged and shut out the world. No business, no blog, seriously limited Facebook, and I didn't take phone calls. I made sure the boys were alive and fed. The house went to hell and I devoured a book a day (sometimes more if they were short enough). This went on for a week.

I emerged with no chest pain, a messy house, and a business with dust on it. I was ready to jump back in...but trying "too hard" triggered another day of chest pain.

I had to take baby steps. One chore a day. One post a day. And so on...

I've also increased my Magnesium...which is another post.

It's getting better and I'm managing things a bit better. I'm back!

Tuesday, October 9, 2012

Yummy Surprise Burgers!

A good friend brought us venison but you could do this with beef or ground turkey if you wanted!

First I chopped half an onion and 3 mushrooms. Saute until cooked through and set aside. Add a handful of cheddar cheese!

I seasoned the meat in a bowl with garlic, onion, salt, and cumin. Just a general sprinkle of each and then mix well (I used my hands).

Form into a patty and set on a clean surface (I put down aluminum foil to keep my counter clean) Do this for as many people as you are serving (I used 2lbs of meat for 4 people...but these are HUGE burgers so you could easily share) Use half of the meat for this step.

Put a spoonful of the veggie mix in the center of the patties. Take what meat is left and form a patty and place it on TOP of the patty with the mixture so the mix is inside. Press to seal the edges.

Cook in a hot pan! I found that putting a lid on helped it cook a bit more evenly. You'll want to cook over lower heat because these are THICK and take longer to cook through.

I did cheese on top as well. :)




This can also be GLUTEN FREE!

Friday, October 5, 2012

Saving Time

How do I save TIME?

Let me tell you that if a meal takes more than 20-30min of effort on my part I consider it complicated.

After a long day of parenting the last thing I want to do is slave over a stove for an hour!

I use shortcuts, I use canned veggies, and we're happier for it.

Sometimes I make things from scratch but those are saved for weekends when my husband is home to help with the ankle-biters. :)

 I'm a big fan of kitchen appliances. I use my food processor to chop veggies. I fire up my crockpot to cook meats all day (like chicken breast). I heat things up in the *gasp* microwave.

I also prep things in advance whenever I can. I'll chop a ton of veg in the food processor and it's ready for the week. Or I'll throw the ingredients for chili in a bag and freeze it.

Thursday, October 4, 2012

Buffalo Chicken Casserole

I made this recipe almost exactly (I didn't do celery because celery is gross) http://www.eatingwell.com/recipes/buffalo_chicken_casserole.html

This was one where I told my husband "I'm trying this!" and he looked at me unsure. Ha! He was pleasantly surprised that this was AWESOME.



INGREDIENTS
12 ounces whole-wheat elbow noodles
2 tablespoons oil
3 medium carrots, sliced (I used a handful of shredded carrots)
3 medium stalks celery, sliced
1 large onion, chopped
1 tablespoon minced garlic
2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
1/3 cup cornstarch
4 cups low-fat milk
1/8 teaspoon salt
5 tablespoons hot sauce, preferably Frank’s RedHot
3/4 cup crumbled blue cheese (about 4 ounces) (I may have used more than this)


PREPARATION
Preheat oven to 400°F.
Bring a Dutch oven of water to a boil. (I used a plain pot...)
Cook noodles until barely tender, about 2 minutes less than package directions.
 Drain, rinse and set aside.
Heat oil in the pot over medium heat.
Add carrots, celery, onion and garlic and cook until beginning to soften, about 5 minutes.
Add chicken and cook until no longer pink on the outside, 5 to 7 minutes.
Whisk cornstarch and milk in a medium bowl; add to the pot along with salt.
Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes.
Remove from the heat and stir in hot sauce.
Spread the noodles in a 9-by-13-inch (or similar 3-quart) baking dish.
Top with the chicken mixture; sprinkle with blue cheese.
Bake the casserole until it is bubbling, about 30 minutes. (Mine did not take this long! Check after 15)
Let stand for 10 minutes before serving.


Make Ahead Tip: In Step 2, cook the noodles 4 minutes less than package directions. Prepare through Step 4, cover and refrigerate for 1 day. Let stand at room temperature for 30 minutes, then bake at 400°F for 45 minutes.



It was a huge hit around here! I'll bet you could make this Gluten Free if you used the right noodles!

Wednesday, October 3, 2012

Shrimp Veracruzana Kas Style

This is the recipe I used as a jumping off point for my meal: http://www.eatingwell.com/recipes/shrimp_veracruzana.html

I bought the shrimp on sale AND I bought it will shells ON. Several times I've had to devein it myself but it's worth it when the price difference is $5/lb or something.

So anyway, the recipe calls for onion, garlic, jalapeno, and tomato. I saved time and just dumped a drained can of rotel tomato in it! (Yes, canned...I rarely used canned anything except tomato products anymore) I picked the store brand with chipotle spices.

I served it over quinoa! Super yummy and lots of protein. I do believe that this recipe is gluten free as well! You can make it as spicy as you want by adding more jalapeno or leaving it out all together.


Tuesday, October 2, 2012

Saving Money


Saving MONEY: Sales sales sales. S

ome of these recipes won't work for you right away because I bought things on SALE. For example, I love using red bell pepper. They're sweet and add great color to a dish. But the stupid things run like $2 EACH normally. Sometimes, however, my store puts them at 98 cents EACH. When that happens I buy 4-5 of them, run them through the food processor, and freeze in plastic bags. Then all I have to do is run a baggie under hot water and I have instant, prechopped, red pepper.

Chicken Breast is expensive. My store runs a deal where breasts are on sale for $1 per pound. These are skin on and bone in! (Don't go buy boneless skinless breasts and then write me that my recipes are too expensive!) Most of the time I'll put a pack (about 3 breasts) in the crock pot and cook on low all day...which gives me easy to shred meat at the end of the day. If I don't mind adding an extra step I'll skin and debone them myself and use the cutlets. It just depends on the dish.

So use each recipe at your own discretion. 

Monday, October 1, 2012

31 Days Intro

In previous years I've seen Nesting Place host the 31 Days party and think "Crap, I missed out again! Next year!" Annnnd the next year would roll around and I'd see these great posts pop up in October and go through it all again.

This year I'm jumping in!

Welcome to 31 Days of Easy, Affordable, and (mostly) Healthy!

I did a poll on my Facebook Page and the top reasons you gave for not eating healthy were MONEY, TIME, and EFFORT. I'm here to show you that it can be done! Will they be super healthy meals like you see in magazines? Nope, but that's what makes it great.

So this month you'll get posts on saving time, money, and effort. You'll get a few meals here and there as well. I'm SO excited to offer this to you!

So sit back, be ready to PIN IT (you know you love Pinterest), and enjoy the next month in my kitchen!

Thursday, August 30, 2012

Only ONE Shake A Day?!

This is a question I get a lot. The way it's asked varies but it's still the same premise: How do you lose weight if you only do Shakeology ONCE a day?

Answer? Without secretly starving yourself.

I usually hate math but it helps make my point so *deep breath* here it goes...

The average person probably needs to eat a minimum of 1500 calories a day to LOSE WEIGHT at a healthy rate. That might be higher for you if you're more active or have a higher Basal Metabolic Rate. But we're going to stick with 1500 because it's in the middle.

That means if you eat 3 meals a day they should each be 500 calories. What's an example of a 500 calorie meal?

Click for recipe
Seared Chicken with Apricot Sauce
1/2 steamed broccoli with lemon
1/2 steamed spinach with lemon
Cheesy broccoli potato mash
Banana pudding pop


Okay, back to the shakes!
Those 2 a day shakes usually run 90 calories. The instructions say to eat a sensible dinner. So let's use our 500 calorie dinner above as our "sensible dinner."

90 + 90 + 500 = 680 calories

Not even one thousand calories for the ENTIRE DAY. That, ladies and gentlemen, is starving.

Even if you have a couple of snacks, and assume those snacks are 100 calories each, you still don't hit 1000 calories.

That's why people gain weight back after they stop their "shake diet." Your body has been starving and when you start truly feeding it again (with your healthy 1500 calories) it will hold on to everything because it's in a panic. When you go from eating 600-800 calories back to 1500 it doesn't matter how healthy you're eating...your body freaks out.

How does this change with Shakeology?

The big point is that Shakeology is more calories. We've been drinking the Chocolate Vegan so I'll use that in this comparison. It's 170 calories. Plus, the nutrition can't be beat! Check out the ingredient list!!

We want you to learn to eat healthy food! That means ACTUALLY EATING! So if we go with the "500 calorie healthy meal" assumption the math looks like this:

170 + 500 + 500 = 1170

MUCH closer. You could easily maintain this for a few weeks to jumpstart your weight loss and then add in healthy snacks to bump up to where you need to be for calories. Going from 1200 to 1500 isn't going to be as much of a shock to your system!

To learn more about the awesomeness that is Shakeology click here! Remember that I'm not a medical professional and I can only speak from experience!

Tuesday, August 14, 2012

Temporary Insanity

This week has been pure insanity and it's not just the workout.

Friday my husband had jaw surgery. He has (well, HAD) an overbite that can't be fixed with braces so they broke his jaw, screwed it with space, and now bone will fill in between. It's sort of cool if you think about it. The body does crazy things.

This was the first time he was totally under anesthesia so I was a little freaked out. His mom took him (because whoever took him wasn't allowed to leave until the surgery was over) so I got updates by phone. He did great and he's recovering well...

BUT...

He needs a lot of rest (he's up for a few hours before he gets tired and has to sleep), he super swollen (his bottom lip swelled so much it was splitting), and he's on a NO CHEW diet for 6 weeks. Let me tell you how thankful we are for Shakeology right now! It's seriously a staple now more than ever.

Well this also means he's not allowed to workout for a good long while. No idea if he'll be allowed to workout in 6 weeks or not. I couldn't NOT workout that long and it didn't feel right to keep doing Rev Abs without him (it's sort of our bonding thing right?)

So I started Insanity!


I've finished week one and I'm already hooked.

I spend a lot of the workout staring at the screen panting. I also have to press my hand to my mouth and breathe deep so I don't puke a lot. I have yet to even make it through the entire WARM UP.

This is a video from right after my very first workout.




It really is  keeping me sane. Throughout all of the crazy I've been looking forward to my daily workout. It's an hour (workout plus shower) that is just for ME. And the endorphins are a huge bonus for my mood!

I'm posting videos after each workout so be sure and subscribe to Kas Fitness on Facebook to keep track! https://www.facebook.com/KasFitness


Do YOU want to go insane? I'll be starting an Insanity Challenge Group on OCTOBER 15th 2012!! Several of the slots are ALREADY RESERVED so if you want on the list (or want to convince me to open it as a larger group) you need to let me know sooner rather than later!

Monday, August 6, 2012

Baby Steps to Better Health

I've been meaning to do this one for awhile. I know when I started changing my lifestyle I floundered a bit. "Where do I start?" is a big question. It's hard to know how to get started STRONG without inviting burnout.

If you go through and toss every junk food in your house, replace it with healthy food, and tell yourself you'll NEVER EAT BAD FOOD AGAIN you'll probably do fine for a few days. Some of you will do fine for a week or two. Eventually, though, you'll resent not being able to eat your favorite foods. You'll binge, feel like you failed, and give up for a few weeks only to do it all over again. It's common!

So here are a few baby steps to get you started!

1) Food Journal. When you start out don't worry about calories. This is more for volume and type of food. Put times on here. You may realize that your "weak spot" is in the evening (it is for me) or that you eat most of your calories at dinner after barely eating all day. Track for 1 week and put "bites" in there. 1 bite of a cookie throughout the day isn't a big deal...10 bites throughout the day is a serving of cookies and a bigger deal.

2) Choose Water. You can have your coffee but try to avoid fancy coffeehouse drinks. Those are LOADED with fat and calories and you should only have them if you work it into your plan for the day. (They're TREATS for me) Making your coffee at home will also save you money! Stop drinking sodas and juice! No one NEEDS juice! If you want a serving of fruit have an actual piece of fruit! You should be drinking 1oz per pound of body weight in water. Yep, that's a lot! You can add lemon/lime/cucumber to it for flavoring but try to ONLY drink water.

3) Protein Breakfast. Eat breakfast! This was the HARDEST for me. Try to eat close to 400 calories for breakfast and make them mostly protein. When I first started out I had to eat in shifts. I would make breakfast, eat half of it, wait an hour, and eat the other half. Now I devour breakfast! This is going to jumpstart your metabolism for the day!

4) Make Smart Swaps! Click on that to get 10 things you can swap to make healthier choices!

5) Get Sneaky. Top 10 Ways to Sneak in Exercise.


Those are 5 things to get you started this week! Next week we'll do "Toddler Steps To Better Health!"

Come on over to Kas Fitness and check in with us! Do you need advice or motivation? We're there for you!!
https://www.facebook.com/KasFitness

Monday, July 2, 2012

Goal Setting 101

Every now and then I'll ask my Kas Fitness fans to share their goals. 


This is met with a variety of results. Some people aim high, some aim lower, some ignore me all together (Ha!), and some seem to get a bit down about goals.

What is it about goal setting that makes people feel prickly? Is it stepping out of their comfort zone? Is it realizing that they don't HAVE goals? Or is it deeper than that?

Sometimes I get upset with goals because it reminds me of all the past goals I missed. I suddenly remember that time I set a goal to lose 5lbs and gained 10. Or the time I decided to increase my fitness level and didn't actually work for it. That's when I waffle on current goals...when my brain starts to say to me

What if you fail?

You know what? Your brain (and mine) needs to shut up. 

Set a goal that is reasonable. If you KNOW that you can only lose 2lbs this month THEN SET THAT GOAL. Don't say to yourself, "Well, I don't have much to lose and 2lbs would be a good goal...but I'm going to push for 10 instead." At the end of the month when you've lost 3lbs you won't be happy that you surpassed that original 2; you'll be depressed that it wasn't the 10.

Don't worry about other people's goals. Always remember this: Your "before" is someone's "after" and your "after" is someone's "before." If you're carrying around an extra 20lbs don't get discouraged by the person only carrying around an extra 10lbs...because somewhere out there someone carrying around an extra 50lbs is seeing your "before" and WANTING TO LOOK LIKE YOU.

Set short term goals. It's fine to say "I want to lose 50lbs this year" but don't leave it at that. Break it down. How many pounds is that a week? There are 52 weeks in a year so to lose 50lbs in a year you need to lose about 1lb a week...or 4lbs a month. 4lbs is a lot easier to see in the future than 50lbs.

Be mindful of phrasing. Someone once set a "goal" on KF to "not get any fatter." That's a fine goal IF you phrase it in a positive way. A better way to phrase that goal would be to "maintain current weight."

So I want you to head over to Kas Fitness and share your goals with us. We'll be checking back at the end of the month to see what you accomplished! Go get it!





Linking up

Sunday, July 1, 2012

Ultimate Skin Care for $55 a month? Yes Please!


Everyone wants to look better. That's part of why people start a workout program and healthy eating plan.

But what about skin care? Drinking water and eating healthy sure can help your skin look and feel better, but what if you want to do MORE?

You could go to a health spa and spend a ton of money for possibly painful and, in some cases, slightly dangerous procedures. You could take time off work to recover from chemical peels and face lifts. You could risk nerve damage from injections.

You know...or you could get Derm Exclusive.
Watch this 4min video to see it used basically live.




A few averages for what Derm Exclusive does...all single treatments. Prices may vary depending on where you live and what kind of spa.

Microdermabrasion = $150
Photofacial = $300
Laser Resurfacing = $1,000
Botox = $300

Total cost (not including time off work for recovery) = $1,750

The Derm Exclusive Ultimate Kit includes a 90 day supply of: the 4 products in the video, 3 additional add-ons that will only make it better, an extra Fill & Freeze (awesome), AND a travel bag.
Retail cost: $165 (less if you're a Club member or Coach)
Per Month: $55
Per DAY? $1.83 (I'm serious)

Better skin for $2 a day? What are you waiting for??? Click HERE and select "Derm Exclusive" and get better skin NOW!

Thursday, June 28, 2012

Bad Habits, Blog Series, and RevAbs

Bad habits are HARD to break. I'm not even talking about things like smoking or whatever...I'm talking about emotional habits.


I have a history of depression and anxiety. Over the years I've come to fight against it a lot. But, honestly, a lot of it is ingrained habit now. When I have a hard day, get bad news, get frustrated, etc... my first instinct is to curl up in a ball and WALLOW in that feeling. Truly, I have so much to be thankful for and, if I fight, can avoid giving in to the wallowing...but the feeling is still there. It's a habit just like anything else! Did you know you can have EMOTIONAL Habits?

Moving on...

I get a lot of questions about what I eat and how much we spend. Basically, we try to keep it at about $500 per month for the 4 of us. That does NOT include eating out money. That is an entirely different fund. Our Food Budget includes raw milk in it so the amount spent at the grocery store is less than that $500.

So, I've decided to do a blog series for July where I track our purchases and meals made with those purchases. Yes, this means you'll get to see when I sneak in junk food and when I throw up my hands and say "I'm not cooking tonight" at the end of a hard day! No, I don't buy totally organic produce (I don't even stick to the dirty dozen...I know...fail) but if you're on a super tight budget this series will be for YOU. Hopefully I can help you make some healthy choices and learn to shop a little more efficiently.

The first post will include a list of things I ALREADY HAVE. I'll tell you right now that the shrimp and chicken breasts were on SALE when I bought them...normally those are too expensive for my taste. Are you excited?


Expect some photo updates every 30 days or so as you follow my and my husband's RevAbs journeys. I'm loving this workout so far. Brett has charisma even through the screen. I'll tell you that phase one is already changing my body and I'm only about a week into it.


Which update are you most excited about?

Wednesday, June 27, 2012

Hungry But Not Starving

I'm hungry...all the time.

I'm also eating...all the time.

I'll be honest and tell you that this is sort of weird for me.

The last time I was hungry all the time I was eating 500-800 calories a day. Now I eat a minimum of 1700.

I have a metabolism. I'm not sure I've had a functioning metabolism for the last 10+ years. No, I'm totally serious here.

How did I do it? How can you replicate it?

1) Eat a filling, protein rich breakfast.
You should aim for 400 calories. A wrap with egg whites, avocado, potato, and veggies is perfect (just measure things out so you're in your calorie range) The first WEEK I did this I couldn't finish it. I'd eat half, wait an hour or so, and then eat the other half. Now I easily inhale my breakfast and wake up HUNGRY!

2) Eat every 2-4 hours.
Yep, even if you're not hungry. Eat SOMETHING. Even if you just eat an apple or have a small glass of milk. Think of hunger like a scale of 1-10. 1 is so starving you think you're dying and 10 is so full you could puke. You want to stay in the 4-6 range as much as possible. If you get to 2-3 you're more likely to overeat and end up in 8-9. (okay, enough numbers!) Eat frequently.

3) Stay hydrated.
Seriously. Drinking 8 glasses of water a day isn't enough for everyone. Aim for 1oz per pound of body weight. More if it's hot or if you're working out or if you just feel thirsty!

4) Exercise regularly.
Once you fuel the fire you need to keep it running....by running (or weight lifting or dancing or or or...just MOVE)

5) Give it time.
If you eat tomorrow and wake up the next day and don't feel hungry don't think you've failed. It takes time. Just keep at it!

Saturday, June 23, 2012

Bonding over Health

When my husband and I got our first apartment our diet was terrible...LOTS of processed foods. One thing we LOVED was chips and dip. We got caught in, what I call, the "chip-dip-cycle." That's the one where you  run out of chips but have dip leftover so you buy more chips so the dip doesn't go to waste. You finish the dip but have chips left so you buy more dip...and so on.

Except not this glamorous looking...
We would sit and watch "TV" (our computer) and eat chips and dip...it's how we bonded. We worked at the same place but didn't spend a lot of time together during the day so we would bond over House MD, LOST, Heroes, etc...and chips and dip.

Bonding...right?
We gained weight. We felt awful most of the time.

Now we know better!

Today we start RevAbs TOGETHER! We're going to bond through exercise. We've worked out together before and I love it. He pushes me to work harder, to finish out a set, and to keep pushing when I think I'm done. Yes, there's a bit of competition there! It's a healthy competition that pushes us each to be our best.

I want that for you!!

I want YOU and your significant other to BOND OVER HEALTH.

Which is why I'm starting a Couples Only Challenge Group on July 9th!

Get healthy with your main squeeze
If you want to get healthy together message me NOW https://www.facebook.com/kasondra.morin  Spots for this kind of thing fill up FAST!

Monday, June 18, 2012

Top 10 Chocolate Shakeology Recipes

These are my favorite Chocolate Shakeology Recipes! Yes, I've tried them all and they're all fantastic! I love that Shakeology gives me variety!

Click to learn more about Shakeology!



All are made with one scoop/packet of Chocolate Shakeology in a blender. All include ice to taste!

1) Peanut Butter Cup
1/2 cup milk
1/2 cup water
1 Tbl peanut butter
1 tsp vanilla


2) Chocolate Minty
1 tsp mint extract
1 cup water

3) Chocolate Bananas Foster
1 banana
1/2 tsp cinnamon
1/2 tsp rum extract
1 cup milk

4) Mocha Chiller
1 cup cold coffee
1 tsp cinnamon

5) Post Workout Recovery (my own recipe)
1 cup water
1/4 tsp sea salt

6) Cheeky Monkey (my own recipe)
1 banana
1/2 tsp coconut extract
1/2 cup milk
1/2 cup water

7) Salted Caramel
1 cup milk
1 tsp caramel extract
1 dash sea salt

8) Maple Buttercup
1 Tbsp peanut butter
1 Tbsp maple syrup
1 cup milk

9) Cinna-Nutter
1 tsp cinnamon
1 Tbsp peanut butter
1 cup milk

10) Straight Up!
Just add water or milk!



Linking up!
Top Ten Tuesday at Many Little Blessings

Friday, June 15, 2012

No More Sugary Soda?

I recently began reading "Reshaping It All" by Candace Cameron Bure (you remember DJ from Full House?)

It's amazing. I knew it would be. I can relate to parts of her story, especially when she gets into her eating disorder.

One thing that stood out to me recently was this:

"One problem with our overweight society is that we've been trained to look at food as the problem rather than our approach to appetite. Food as become the focus of our culture with fast-food signs adorning every street corner. In hopes of fixing this obsession with food, we find diet plans that offer twice the binge at half the calories or we reach for pills that will quickly shed the pounds."

She put into words what I've been thinking for sometime now. After New York's Mayor decided to ban sugary drinks 16oz and larger I had mixed feelings.


Health is important to me. I want people to make healthy choice. Notice that sentence: I want people to make healthy choices. I did not say I want the government to make healthy choices for people.

BUT, some of you are yelling, what about people that just don't know any better?

Educate them.

It's kind of like school and children. If SchoolChild doesn't know how to do a skill and you do it for them without teaching them THEY WILL NEVER LEARN.

We should be teaching people how to make healthy choices, teaching them how to SHOP on a budget (I hear "healthy eating is too expensive" too much), teaching them how to prepare healthy meals with limited funds/resources, showing them how to get a good workout without a gym and trainer, etc... We should NOT be making choices FOR people.

We, as a society, need to learn moderation and self-control...not government babysitting.

Tuesday, May 22, 2012

Now THIS could be interesting...

I'm holding a conference call on Thursday night. I know, weird right? It's sort of weird for me. I've never really led a call before...

I'm going to be talking about my experience with Team Beachbody. How did I come across the opportunity? How did I become a coach? WHY did I become a coach? Why do I stay with it? I'm also going to discuss some of the awesome things about the company!

You can listen in silently OR come and ask questions during the Q&A portion. Take 30 minutes of your time and come check it out!!!


Phone Number: (724) 444-7444
Call ID: 120848
Link: http://www.talkshoe.com/talkshoe/web/talkCast.jsp?masterId=120848&cmd=tc

Will you be there?
Thursday May 24th 8:30pm CDT

Thursday, May 10, 2012

Are you hurting?

No, this isn't a mushy gushy post about feelings! It's about injuries!

I have an old knee injury. When I went to physical therapy (back in 2010) they said my muscles were too weak in some areas and it pulled my knee around wrong. The orthopedist said my high arches made the situation worse. Basically, I have some light damage and will hurt sporadically the rest of my life. Also Known As: I'm a human barometer! I hurt when the weather shifts.

And it's been raining in South Texas! This sparked an idea. I've seen Facebook lately...the weather has been crazy all over. So if I'M in pain from the random and sometimes severe weather shifts there must be a whole group of people with the same problem.

Maybe enough for a CHALLENGE GROUP!?

So June 4th will begin the "Injury Recovery Challenge Group." The program of choice will be our new, awesome Tai Cheng. (That's a post by my coach, Sarah...she's awesome)

If you have an old injury, new injury, OR if you just want to slow down for 30 days click HERE and check out the Challenge Pack. There's a spot in the Facebook group with YOUR name on it! Let's get better together!

Thursday, May 3, 2012

Working Out While Sick?

I've been asked (and wondered myself) if working out while you're sick is a good idea.
I wish I looked this cute when I'm sick!

Different people say different things. Mostly, it comes down to LISTEN TO YOUR BODY (doesn't everything?)

When I get sick I don't workout. Why? I have asthma and most colds settle in my chest and seriously cut off my oxygen. When I get winded climbing the stairs I know it's time to dial back the exercise!

Sometimes I WILL do yoga. I've had success using yoga for congestion, headaches, cramps, etc...

Do you workout when you're sick?

Thursday, April 26, 2012

Dear Americans, WAKE UP!!!

This article on toxins in our food made its way onto my Facebook newsfeed today. My favorite part has to be the leading paragraph:
Yesterday, in the face of a just-released report by the National Cancer Institute that showed a 9.4% increase in childhood cancer between 1992 and 2007, the FDA let moms and dads all across America down. Instead of making the long overdue move to do something serious about getting rid of toxic food dyes so ubiquitous in our food supply, they instead fell back on those two simple words so often used to stall, delay and deny: "more research."

There once was a time I thought my son had Sensory Processing Disorder. He fit the bill. We even had him in regular therapy to help all of us deal with his "sensory issues."

I don't remember exactly what happened, but he was improving and I decided to leave therapy. Having people over to my house frequently was more stressful than dealing with his possible SPD. And he was doing SO WELL and seemed to be getting better. However, there was one weekend I realized his behavior was going downhill and he was sensory seeking (touching everything, throwing himself around, etc) like CRAZY. As I sat and sobbed to my husband about how overwhelmed and helpless I felt we tried to figure out what had changed in the last week or so. We figured it out...

We'd introduced gummy fruit snacks into his diet.

I'd read the articles about high fructose corn syrup and artificial dyes. I didn't go out of my way to avoid them but we did when we could find an alternative. I never questioned feeding my son bag after bag of these snacks.

We did a full purge and removed all HFCS and artificial dyes from the house. We read labels on our next shopping trip (it's shocking what has this CRAP in it! Food dye in jelly and jam. HFCS in CRACKERS)

A few weeks later a change happened. I realized I was cleaning his hands more frequently than ever. He seemed to be seeking out mess. This is the child that ate his 1st birthday cake with poise like the Queen of England. Now he was seeking out things to squish and get messy.

Right after cutting out HFCS and Dyes...

The sensory stuff was almost GONE. He wasn't spinning, he wasn't throwing himself on the floor (he still jumps but not like he was), he wasn't running his hands over every surface as he walked...and he was pleasant to be around.

When he had a single popsicle on vacation it all went back to how it had been before....the explosive anger, the sensory seeking...all because of ONE dose of that junk.


Have you cut anything from your diet or your family's diet? What changes did you notice?

Wednesday, April 18, 2012

In Shape to Workout?

I was always one of those people that felt like you had to be in shape to go to the gym. There was a day in college, after not working out AT ALL, I jumped on the treadmill and attempted to run. You can imagine how well that went...I was going to stick with it until one of the dance girls jumped on the one next to me and took off running with ease. I quit and walked off.

But it's a common thought...

When I share about Beachbody with people I occasionally get a despondent, "Oh no, I'm not in shape. I can't [insert exercise here]."

Do you know where *I* started? 10-15mins of cardio videos online. A walk around the hills in my neighborhood.

I did NOT start with P90X or RUNNING in my neighborhood.

I remember the first time I finished one of the videos online. It's my favorite cardio video. It's 30mins long and pretty high energy. The first time I FINISHED it (that's with breaks during) I was ecstatic. When I cut back on how many breaks I took it was awesome. The first time I did it with NO breaks? It was magical.

What CAN you do? 10 mins of that exercise video? A quick walk around the block? 10 situps?

Do THAT. Tomorrow, do it again. The day after, push a bit harder. Before you know it you'll be up to 15mins of that video or 2 laps around the block.

Monday, April 16, 2012

The Dangers Of Losing Weight

This weekend I had a small injury that I believe is directly related to my losing weight...that and not being safe with sharp objects!


Can you see that teeny cut on my fingertip? That's my big injury! lol

I was using my brother-in-law's apparently super sharp pocket knife to punch another hole in my leather belt to make it tighter...and it slipped through faster than I anticipated and sliced right into my fingertip.

So there you go! One of the hidden dangers of losing weight...and letting inexperienced people around sharp objects. Next time I'll just let my pants fall off...that's the style anyway!

Wednesday, April 11, 2012

I Don't Wanna!!

I did NOT want to workout today. I was crampy. It was in my lower back so there wasn't a "perfect" position to relieve them. (If they're in the front you can curl up in the fetal position)

This was totally me
I posted on Facebook asking for people to give me motivation to workout. I KNEW that it would help with my cramps. I KNEW that it would help with my energy level. I KNEW it would help with my mood.
..
..
..
..
..
 But I didn't want to do it.


I did it anyway. I picked one of the free videos I used to do online (back in July when I started working out again). It's 30mins long. I changed into my workout clothes, had a small spoon of honey (too boost my energy a teeny bit), and pressed PLAY.

I only got through 26 minutes of it before my asthma hit me.

I did notice something positive.

I could keep up. Up until the asthma I was following the video.


All of a sudden I had another sign of how far I've come...


Have you reached a milestone lately? Have you accomplished something? Tell us about it!!!

Saturday, April 7, 2012

P90X and Weight Gain

I was alerted (By Google) to an article that mentioned P90X recently. As I read more I came across the actual context for the comment...and it wasn't positive.

From the article:
2) If you're serious about seeing big changes you need to lift weights
-Correct your workout so you're working out specifically for weight loss and drastic change. 
-This doesn't mean you have to kill yourself or spend excessive amounts of time in the gym, but you do need to work out right. Programs like Zumba, Pilates and even intense systems like P90X can stop results dead in their tracks because they are so intense that you're ravenous after causing you to binge and that's always counterproductive. 
-You want a system with real results that's made for real people. You want the fastest results that you can actually maintain. 

I was with them until they mentioned P90X and LACK of results. I'm still scratching my head.

You know I've done the program. You also know that I didn't become an X Grad.

I couldn't help but comment on the article.
If you buy P90X from a LEGIT source (Team Beachbody Coach) you will get a meal plan. If you FOLLOW the meal plan you won't "get ravenous" and binge. The plan has you eating the proper amounts of carb/protein/fat at regular times to keep your metabolism fueled without starving yourself. Team Beachbody also offers a recovery drink designed specifically to go with the P90X program. Drinking it afterwards helps you refuel without over-doing it.
I had great results with P90X. Yes, my metabolism increased but I wasn't starving and binging.
The article does have *some* truth to it. If you buy/borrow P90X and don't follow the meal plan you won't get the same results. Diet is most of the battle.

This is just an example of why you should RESEARCH your decisions. I really hope no one reading their article is turned off of P90X because they think they can't handle it...

Have you ever not purchased something because of a negative comment about it? Tell me in the comments!

Friday, April 6, 2012

Pro-Ana (part one: Websites)

*Trigger Warning* I don't usually have to put one of these up BUT I know some of my readers are recovering from eating disorders and I don't want to trigger you. If that's you please LEAVE NOW!




This is hitting the news again (it cycles) so I feel the need to touch on the subject. If you are a parent please stick around for this series. It's quite serious.

For those that haven't heard the terms "Pro-Ana" or "Pro-Mia" or "Pro-ED" let me enlighten you...it's PRO eating disorder (anorexia, bulimia, eating disorder...respectively).

Yes, I'm serious. These websites have been around for a LONG time. I've been using the internet for almost 15 years and it's been around for the entire time.

For me it started with AOL chat rooms. Then, when the internet became much much more than AOL, I discovered the pro-ana websites.

I truly don't remember what I searched in Yahoo! to bring up these pages. I just know that I searched *something* related to eating disorders and it brought up a pro-ana site. I felt like Alice falling down the rabbit hole into an entirely new world. (Like that cliche isn't over-used right? lol)

These sites, in my opinion, are more damaging to your household than pornography. They're also harder to block! Is your child on Facebook, Tumblr, Xanga, Pinterest, etc? It's there. And it's not blocked as often as scantily clad women.

What's found on these sites?

Prepare to be disturbed...



There are tips for things like staying full, losing weight, and HIDING your eating disorder.

There are photos (many photoshopped) of varying sizes. The incredibly skinny are "thinsperation" and the obese are "reverse thinspo."

Most have a Letter From Ana. (I put it in a Google Doc so I wouldn't risk linking directly to a site)

There are "Thin Commandments" that include things like "If you aren't thin, you aren't attractive" and "Being thin and not eating are signs of true will power and success."

There are diets, exercises, and links to other blogs.


All that nourishes me, destroys me.

Are you scared? You should be. These sites tend to fall under "free speech." It doesn't matter if they get removed. It's like cockroaches...as soon as one is gone a dozen come in to replace it.

What do you do?

Be aware. As a parent you may browse these sites to know the signs. Know your enemy. With the rise of teaching children that fat is bad and telling them they're obese we may be feeding this problem.


Please share your thoughts below! And please please share this post!!

Wednesday, April 4, 2012

Sick...

Here's the backstory:

Sunday "morning" at 4am (quotes because anything earlier than 7am is "hell" and not "morning" to me) my toddler woke up vomiting. This continued several times until 8am...then he was fine. He was fine all day until he demolished a container of strawberries and got sick in the car.

Monday he was fine but my baby puked once.

Tuesday everyone was fine.

Today *I* woke up a bit sick. It feels like food poisoning...that pain in your stomach sort of thing?

I'm not going to do a full workout, but I will be drinking my Shakeology and doing some light yoga later. (Slim and Limber from Slim in 6 I think)

Do you have a plan?

Thursday, March 29, 2012

Some things are OK


Its Ok Thursdays

It's OK...

- to only have a short run in the afternoon yesterday. Just getting out and doing SOMETHING counts.

- to be excited about going to help a friend pack tomorrow because I'm doing it SANS KIDS!

- to scream and cry because I found a scorpion crawling on me. (True story)

- to be making my meal plan and shopping list the day we're going shopping.

- that I indulged a little too much last weekend in honor of my birthday.

- to be a little freaked out about being 25 now...

- to turn the TV on for a couple of hours to occupy the kids until I can REALLY get moving.

- to flat out ask you to come *like* Kas Fitness on Facebook!

- that I'm asking you to go read about Shakeology by clicking this and seriously consider buying in the next few days for my Challenge Group! (We'll start April 9th and drink Shakeology every single day for 15 days) Remember to order AutoShip (Home Direct) for free shipping! 

Tuesday, March 27, 2012

It'll Free Your Soul

So I'm trying this new thing lately...it's called BELIEVING.

I heard a quote on the TV Show Once Upon A Time and it resonated with me...

So I made a motivational photo
Seriously though...don't we all do this at one point or another?

We CAN'T do something because we don't BELIEVE we can. We don't want to believe in the magic inside of us all. (No, I'm not talking slight of hand or witchcraft...stay with me)

The first time I ran a mile it was slow and steady...I think it took me 15mins...but it was a magical moment. The first time I broke 11mins it was magical. The first time I did it in 10mins? Yep, MAGICAL. When I realized I was a size 6 after over 3 years I felt like I could take on the world at that moment.

You can make MAGIC happen. You can take your unfit or barely fit body and make it fit and healthy. Isn't that all magic does? Takes something and transforms it into something else? DO IT!

What magical thing do you want to accomplish in the month of April? Tell me below or come like me on Facebook!

Are you ready to take that BIG STEP? Sign up for a FREE account and let me coach you!!

Thursday, March 22, 2012

Do you want a Better Butt?

With bikini season around the corner I know most of my female readers are looking in the mirror more often. What body part is commonly under investigation? The butt!

I know you've heard me talk about Brazil Butt Lift in previous posts. If you want to get started NOW (you know, while you wait for your order!) you can start with a basic squat.

Squats bring up mixed feelings for me. Yes, it's one of the BEST workouts for your butt. However, I hate doing them. It's one of those things that I have push through and tell myself that it will be worth it!

What if you're not good at squats? Here are some tips!

1) Hold on to something. Grab a chair, a shelf, or a counter to help you keep your balance when you squat.

2) Watch your form. Be sure your knees stay over your heels! If they move more toward your toes you risk hurting your knees. Watch videos to make sure your form is good.

3) Start slow. Don't feel like you have to squat straight to the floor your first time. Squat down deep enough to feel it but make sure you're able to get back up!

4) When you're ready: Squat Deep. Half squats can flatten your butt. Full, deep squats will round out and lift your butt.

5) Don't forget, Eat Healthy!



Did you know you can become a customer for FREE? That means access to the message boards and ME as your coach. (It's pretty awesome...) Come Sign Up!

Tuesday, March 13, 2012

Top Ten Smart Swaps

EATING HEALTHY IS TOO HARD!!!

Well sure it is if you do a huge overhaul and expect to stick to a strict diet with no wiggle room. If your idea of "eating healthier" involves throwing out all of your favorite foods and refusing to eat chocolate ever again...then it's no wonder you've failed in the past.
Yes this works for some people but MOST people need baby steps.

Here are 10 EASY swaps to make that will help you lose weight.

1) Give up one can of soda for 1 glass of water per day.

2) Instead of chips and dip try carrots and hummus!

3) Have an orange instead of orange juice! (FIBER)

4) Shakeology instead of Jamba Juice!

5) Vinaigrette instead of Ranch or Thousand Island (or any other cream based dressing)!

6) Quinoa instead of rice...it's even good in casseroles!

7) Salsa on your burger instead of ketchup.

8) Mustard on your sandwich instead of mayo.

9) Try a small piece of dark chocolate instead of a large piece of milk chocolate.

10) Olive oil instead of vegetable oil is another good one. Olive oil has so many more good fats. Or try coconut oil! 


Seriously, small things add up!! And it's the little steps that lead to big steps!

Have you liked Kas Fitness yet? We're totally awesome people!

I linked up with:
Top Ten Tuesday at Many Little Blessings

Wednesday, March 7, 2012

Interview with Coni Constantine

I decided that you guys hear enough from me about my experience with coaching. I know that when I'm trying to make a decision I want to hear from several different people!

Well, I interviewed my Star Diamond Coach, Coni Constantine for you!


How long have you been a coach?
Since July 2007

 When you were told about the coaching opportunity did you have any objections or concerns? 
 I actually discovered the coaching opportunity when I was surfing the web one day. No objections or concerns but I did do my honework before signing up. Coaching was so incrediby new then (only 4 months old) that there really weren't any major success stories yet. BUT, I trusted Beachbody as a super successful company and thought it was an incredible opportunity that they were offering. A chance to partner with a well known brand who was willing to GIVE customers to me, I was excited! What made you choose to become a coach? I LOVE that I could partner my passion for health & fitness with a successful business model. When I became a coach I had just finished my 2nd round of P90X and was pretty much telling anyone who would listen about it lol. When I realized I could get paid to do what I was already doing it was pretty much a no brainer Also, like so many other coaches, I was super pumped about the 25% discount since I was already a loyal customer.

 Tell us a bit about your first year as a coach.
 My first year as a coach was a bit rocky to say the least! We did not have all the marketing and training materials we have now so many of us were a bit lost. I had TONS of passion and drive but not 100% sure what to do with that. I was persistent though! I attended every single event and call that I could and soaked up advice from more successful coaches like a sponge. Even though I was not a success yet I KNEW that I would be. Faith and persistance got me through that first year About a year after I signed up I attended a special Beachbody event in Dallas, TX. I had the chance to have dinner with 2 Multi Star Diamond Coaches and 2 up and comers like me. Something clicked that weekend and I became more detrermined than ever to succeed!! It was like the parking brake came off and things really started moving. I don't think that would have happened without the genuine support of all so many fellow coaches. Team Beachbody truly does feel like a family!

 Did you ever feel like quitting? What kept you going?
 In any business there are good days and less than good days. Team Beachbody is no different but I can honestly say that quitting was never an option for me. If things were not working as well as I wanted them too I made adjustments to make them work better. Or to make me better. There are way to many success stories in this business that prove it does work. The magic ingredient is us. Anyone can have any level of success they want with BB as long as they truly belive in our products, our mission, and are willing to work for it. There is no easy street to success with coaching but there is just too much potential not to give it your all. That is what I choose to do.

 What are some major goals you've reached since becoming a coach? Any dreams become reality?
 OMGosh, so many!! My money stress is completely gone. I can now travel whenever I want which is another thing I absolutely love to do. (I have about a trip a month planned this year) I can give my fur babies the very best care they deserve and donate generously to causes I belive in. Coaching allowed me to move from Virginia to Los Angeles with no stress. On a personal level I have grown SO much as a person. I'm much more of an extrovert now and have tons more self-confidence. It truly has been an incredible experience, personally and financially.

 What is your favorite thing about being a coach?
 That my "job" is essentially to make friends and help them reach THEIR goals!! Reaching mine is awesome but helping another person realize a dream is MAGIC. To top it off I get paid exremely well to do this. It's the dream job I had never dreamed of.

 Any encouraging words to leave with us? 
 Enjoy the ride!! There are going to be moments of pure awesomeness as a coach and ones of frustration. Use it ALL as a learning experience to be better. The rewards are so worth the effort. Also, believe in yourself and be patient! if you are looking for a quick buck or overnight success coaching is probably not for you. If you are willing to commit you can hit any milestone you want! Remember, people are listening and watching even when you think they aren't. In the beginning you will be planting a LOT of seeds and it may feel like nothing is happeninig. It is. Trust the process and know it is. far too many coaches give up before they ride that wave of momentum which is such a shame!

Thursday, March 1, 2012

It's OK Again!


Its Ok Thursdays

It's okay....

- to not workout when you're having kidney pain.

- to be SUPER EXCITED about starting to earn a real income.

- to feel excited about ordering Tropical Strawberry Shakeology.

- to need large amounts of caffeine to get through the day (right?)

- to want to pass out with exhaustion at 2pm (parenting!)

- to actually be looking forward to swimsuit season.

- to spend most of your new income on debts and other essentials.

But it's also okay to blow small amounts of money on frivolous stuff.

Wednesday, February 29, 2012

Are On Pinterest?

Yes, Pinterest. It's a huge time-suck. But it's so much fun!

It really is useful. Instead of having a million bookmarks I can "pin it" and find it later. My OCD likes this.

There's a lot of food...









But...there are a lot of photos to remind you exactly what you're working for...



Source: tumblr.com via Kasondra on Pinterest


Go see what everyone pinned! And don't forget to Follow Me on Pinterest



google

Tuesday, February 28, 2012

Why Is This Important To Me?

Seriously though. Why did I create a whole different blog from my homemaking blog? Why is exercise SO important to me? Why would I choose such a job? I was a theater major! We're not known for our exercise habits (unless running across campus to rehearsal counts...) I rarely had TIME to go to the gym. I ate fast food at 11pm (because rehearsal went until 10pm and I was HUNGRY)

So why exercise? I have a variety of reasons actually...

As a Christian I believe my body is a temple (1Corinthians 6:19-20). I don't take it to, what I consider, extremes and avoid all "bad" things. I have to have caffeine each morning (I think I have trouble seeing color until then! lol), I enjoy the occasional alcoholic drink, and I love chips a little too much.


I have an eating disorder in my past. 5 years of off and on bulimia. I developed a distorted view of beauty, health, and food. Foods were "good" or "bad" and I based my self worth on which food I ate. Even at my thinnest I was terribly unhappy with how I looked and tried to become even thinner. At that point it wasn't about health. My brain would distort what I saw in the mirror. Eating disorder awareness and education is VERY near and dear to my heart. There are so many misconceptions about it. So many people view it as "stupid" and whatnot. I want to teach people (especially teens) that you can be healthy and happy and enjoy the occasional cheat meal! You can exercise without killing yourself.


I'm going to step on toes with this one...

I hate seeing overweight and obese CHILDREN. That bothers me to no end. A little baby chub is fine and healthy (my exclusively breastfed boys were pretty chunky). If your child eats healthy foods and is a bit bigger than his peers that's fine. It's the toddlers that weigh as much as a 10yo that eat soda and candy all day that bother me. Usually these heavy kids are accompanied by heavy parents. You can stop the cycle! You can start healthier habits and teach your kids.
When my husband and I first got married we would sit up until 11pm, watching TV shows, and eat chips and dip. We could easily finish a full sized bag of chips each. We didn't have a lot of money so we ate a lot of boxed crap. Hamburger Helper, Blue box Mac-n-Cheese, SPAM, etc... We drank water only because we couldn't afford anything else (not out of health concerns obviously).
When we had our first baby we decided things needed to change. (And it turned out he was dairy intolerant so I, due to breastfeeding, had to cut out dairy. Are you aware that just about every boxed meal has dairy in it?) We wanted our kids to have better palates than we did.


And...I just wanted to be healthier. I want to be thin without being SKINNY. I want to have energy to take care of my kids. To echo my above point: I was at the park with Franklin the other week and saw an overweight mom with her toddler. The toddler was running (as toddlers do) and she was struggling to keep up. I felt so bad for her and wanted to go over and encourage her...but I know a lot of people don't appreciate that so I didn't.

What do you think? Comment below (even if  you disagree)

Sunday, February 26, 2012

How Do I Lose Weight FAST?

I see this question far too often. It's always different numbers with different (unrealistic) amounts of time.

"How do I lose 10lbs this week?"

"How do I lose 50lbs this month?"

Well, I'm here with the answer!

Ready?

Photo Credit

YOU CAN'T! Well, not and be healthy or keep it off.

I know, I know..."But on The Biggest Loser..." I'm going to ruin reality TV for you now.

It's not real. Yes, they're losing the weight, but it's not REAL LIFE. Their kitchen is stocked with specific foods (specific to the show because you know advertising is part of how they make a profit), their diets are crafted exactly to them, they have the "luxury" of being able to exercise 5+ hours a day with personal trainers, and right before a weigh-in they stop drinking water to shed those last few pounds (or so I've heard).

I take issue with exercising until you pass out or vomit. Yes, sometimes you should push that extra mile...but dizziness, nausea, and PAIN are your body's way of telling to STOP.

If you pay attention to the show you'll see that after a couple of weeks half of the players are injured. Some will be unable to exercise and the rest will have an Ace Bandage wrapped on some part of their body. Uh, not healthy people! If you are consistently getting injured you should take it as a sign that you're doing something wrong! 






You *can* work out while injured provided you do it safely...but that's another post!


What is the average weight loss standard? 1-2lbs a week. Yep. If you have a bit more to lose then you can probably get away with losing a bit more at first. (I'm talking 5-7lbs...not 25)

Remember this: A loss is a loss. Every OUNCE of fat you lose gets you closer to a healthier person. (But I don't believe in relying on the scale either)

Friday, February 24, 2012

Confessions...

Linking up with a new blog!


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I confess...

I only worked out a couple of times this week. 
I've been dealing with sick kids, teething kids, and been sick myself. Blah.

I confess...

I've totally been craving JUNK all week long. Especially pizza. What's up the pizza cravings?
I had a burger last night. It wasn't as good as I wanted. Sad day.

I confess...

I didn't have my Shakeology every day.
I truly regret that. I feel SO much better when I drink it.

I confess...

I yelled more than I should have at my kids/dog. 
Sleep deprivation is an ugly thing!

I confess...

I planned dinner at the last possible minute.
It wasn't as well-balanced as I like.



Got a confession? Click the picture and link up!

Tuesday, February 21, 2012

Top Ten Tuesday

Such a simple link-up!


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Ten Easy Ways to Sneak in Exercise!

1) Take the stairs: This is a common one to hear right? Seriously though, taking the stairs every day will burn extra calories.

2) Stand more often: On the phone? Walk around. Waiting for an appointment? Pace

3) Fidget: Tap your toes, stretch your hands above your head, swivel in your chair (if appropriate)

4) Calf Raises: Standing in line? Put your feet hip width apart and raise up on your toes several times (slow and controlled) So what if you look silly? Your calves will look awesome!

5) Squeeze a stress ball: Not only will you burn stress but you'll burn calories and strengthen your forearms.

6) Have stairs in your home? Take 7 mins: And do this simple stair workout

7) Dance like a crazy person: Getting ready for a date or for work? Put on something that pumps you up and dance around while you get ready. You'll get pumped and burn a few calories.

8) Carry your own groceries: Only getting a handful of things from the store? Carry your bags to the car instead of using a cart. Speaking of the car...

9) Park at the back of the parking lot! You won't have to fight for a space AND you'll burn more calories.

10) Or you can just plan for it! Check out my website and find a workout you think you'll love and DO IT!

Come over to Kas Fitness! We're almost at 100 fans.

Thursday, January 26, 2012

It's Okay

My friend Sarah Fitness did it and it's a really really cool idea...So here I am (I'm always cool after the fact)



Its Ok Thursdays

It's okay....

- To laugh after getting on to your kids if it was really funny...(my son unrolled toilet paper all over the kitchen. what did I yell? "If I wanted a ferret I would have bought one!!!")

- To not workout when you're horribly sleep deprived. 

- To stray from natural remedies if it means getting some sleep. 

- To stop in the middle of this blog post to hug a baby.

- To be so tired that you can't finish a blog post...

Wednesday, January 25, 2012

Breakfast Sausage Spaghetti Sauce

This is my own recipe. Yes, I pulled it out of thin air. 
Start your water boiling for your pasta.

28oz of diced tomato
8 small sweet tomatoes (I had a bunch going bad)
1 slice of onion
4 cloves garlic
1 tsp salt
1/2tsp garlic powder
1 tsp Oregano
1 tsp Basil

All of that goes in the blender. Blend until smooth. 



Meanwhile, brown 1lb of breakfast sausage in a pan.  Drain. Strain the tomato sauce (trust me on this) and add to the meat.

Mix and turn heat to low-med. Simmer.
See the excess liquid? This is why you strain the sauce.
Add your pasta and start your timer.

After you drain your pasta add a small can of tomato paste to the sauce and mix until it thickens.

Serve!

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