Thursday, March 29, 2012
Some things are OK
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...
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!!
I heard a quote on the TV Show Once Upon A Time and it resonated with me...
 |
| So I made a motivational photo |
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!
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:
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:
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!
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!
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...
Go see what everyone pinned! And don't forget to
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...
Go see what everyone pinned! And don't forget to
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)
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?
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)
"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!
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!
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