What happens in Vegas ends up on my blog. ;-) I'm out here all week for IHRSA 2013 convention- wow. So excited about this one- the official opening of it all is tomorrow so stay tuned for a lot of updates on the latest and most fantastic fitness finds. In the mean time, leave it to me to take ridiculously dorky photos in my hotel bathroom like above. I'm telling you people I did NOT feel like working out this evening. AT ALL. Maybe I am a bit jet lagged, I don't know but I was NOT. FEELING. IT. AT. ALL. Started some cardio and instead of being my usual YES YES YES I LOVE THIS self, I was all like WHAT AM I DOING, THIS BITES!!! Yea, me. So that little bad Kelly voice inside me was starting to whisper "don't workout. Take it easy-- double up tomorrow -- give yourself a break" and then I thought HOW ABOUT I GIVE MYSELF A BREAK IF I'M IN THE HOSPITAL??? I grabbed my resistance bands and just made up a killer Shoulder and bicep workout that tore UP my upper body. And I'm telling you this at the risk of sounding outrageously cocky and superficial at the same time-- perhaps the mirror in my hotel room is a skinny mirror but as I busted out my moves and was checking out my upper body in the mirror- I cannot lie I was all like 'DAYUM GIRL". yea. I said it. Don't judge me.
I started the day right-- with my Genetix HD Prosculpt. So addicted to it- not sure if it is just because it is blue. I packed my goods!!
Then I did my morning cardio- Les Mills Combat which never ceases to fire me up.
Then I ordered breakfast- an egg white omelet and coffee which took about 16 hours to arrive. #fail -- yes, I packed my coconut oil and cinnamon and vitamins!
AND my oats and measuring cup and shaker cup BAM!
Then I met Miss Valerie Waters for lunch and we went to walk the trade show floor but it wasn't open yet. GRRR -- people this is the first time I have walked around a conference in my workout clothes! It was kind of weird but also most excellent -- because it meant I was comfortable in more ways than one. And...I bought myself an early birthday present......how could I not? These have my name written all over them.
And now Aunt Kelly has to get to bed. Because I am old and tired. ;-) And lame and no, I don't go out clubbing or partying it up in Vegas. I just buy sparkly things. Enjoy this ramble-on-a-thon about my serious haul from the fabulous Under Armour folks. LOVE. I wore this top today and had like 5 people stop and ask about it.
Happy Hump Day people. Sorry for not blogging the past 2 days-- I had some ISSUES to deal with. NOT gonna go into them but I'm better. Suffice it to say had some family concerns and an injury. Mostly all better now. Oh, and a massive snowstorm in Chicago yesterday.
So anyway, the title of my post today is about NEGATIVE REINFORCEMENT. A lot of my vlogs lately have been addressing the changes I've made most recently that are enabling me to succeed in a big way where I haven't in the past couple of years. And a lot of you are asking me, "How do you get/stay motivated?" - well, I use a combination of both positive reinforcement and negative reinforcement. Some people think ONLY positive thinking and positive reinforcement works. For me, it's a combo.
The above picture can illustrate a bit of what I'm talking about-- as you begin or amp up your fitness goals and workouts/diet, you will likely run into doubters, skeptics and those that want to impede your progress (consciously or unconsciously). You'll hear things like, "Who wants to live that way eating grilled chicken and salads?? Life is too short!" or, "Don't you think you DESERVE a break today?" or "Come ON! One Beer isn't going to kill you!"--- You have to get used to responding to those people but it's those haters and doubters that I often think about when I'm in the middle of a sweatfest. I think of how annoying they are and how they don't believe all this hard work will pay off OR that they think I won't last or will quit......that's NEGATIVE reinforcement and it works for me.
Like I said, I firmly believe that my success NOW is happening primarily because of all the work I've done IN MY HEAD. I've always loved working out. I've never complained about "oh do I have to carve out two hours for this???". I like most of the healthy food I eat so "dieting" isn't as difficult. But--- it's all about how you get your mind to direct your actions.
YOUR MIND, YOUR ATTITUDE directs your actions. When you are in the middle of a killer leg set and your quads are screaming, it is your mind that will tell you that you CAN DO IT. (Or your trainer as well!) When you wake up at dark o'clock and it's cardio time and you don't feel like it-- IT'S ONLY YOUR MIND that will get you up. Now-- what is going to motivate you? Does putting your shoes and workout gear out on the counter in your bathroom help?? YES. Does that alone MOTIVATE YOU?? I doubt it. What motivates me?? When I get up so early and want to stay in bed, I have TRAINED MY MIND to think of ---frankly--- what pisses me off about the past. I think of my favorite pair of jeans and having muffin top instead of NO muffin top. That's NEGATIVE REINFORCEMENT. I think of sitting in my bikini on the beach and either having tummy bulge or no tummy bulge. So I have come to associate NOT DOING THE WORK with the bad things I want to avoid. Yes, I think of the good things-- but frankly those come later. What PROPELS me first is usually the negative motivation. When I'm sweating my butt off and I can FEEL how much more LIGHT AND LEAN my body is-- when I can see myself in my workout clothes and see how my body is changing-- that's the positive reinforcement. When I post my pictures and my caloric burn and get high fives online from my BFFs, that is positive reinforcement. You know what else is a negative reinforcement in a way?? You might laugh. The scale. I do not define my success by that number but--- knowing that I get on the scale every day-- that sure is an accountability factor and affects what I eat or don't eat. Seriously.
So sorry, we are slowly but surely getting caught up on publishing my blasted vlogs.
Now-- here is a quick summary of what my workout and diet has been like lately and is currently. Every day I get up and start the day with Genetix HD by GNC- ProSculpt.
Then I do empty tummy cardio for about 30 minutes (sometimes 45 depending on what workout I choose). I've shared before but what I am LOVING for my cardio workouts are:
Les Mills Combat. Whoa. I still have yet to do all of them, but I absolutely love the crew, the music is great and I enjoy every workout -- there are some that are strictly cardio and then some that use weights but I am obsessed. OF COURSE you can buy your set at my Beachbody website byCLICKING HERE.
I AM BEYOND in love with TurboFire. OMG. Chalene is a friend of mine but holy hell I had no idea how awesome these workouts are and HOW FUN--- and the music is awesome and I think the advanced set I got has like 24 workouts. All from 10 minutes long to 60 minutes. KILLER and you have to get yours. CLICK HERE.
Seriously? Do you see what I Mean?? And check it out for Les Mills and you know why I am in love.
And yea I am LOVING Cathe's XTrain DVD with about 200million different workout combos on it. Seriously. The TABATA IS AMAZING. And I haven't even gotten to half of the workouts.....but you all know how much I love this woman and every single thing she does gets better.
She is amazing. Now-- for weight training I'd say I focus on at least 3 hard/heavy sessions at the gym-- then when I workout at home, I'll do a hard/advanced workout like Cathe's, which is nice to mix it up. Regardless of what I do, I am doing cardio either right after weights or if I didn't do weights that day, I do another cardio session at night- never exceeding 90 minutes, (for the whole day total) usually more like 60-70. Yea, it's a solid significant training program but we are on the way to GOALS. I will not be doing cardio 2x a day forever. For sure. When I do weights, I go HEAVY heavy heavy. No colored dumbbells here.
My diet is focused on lo-carb. I shoot for having all my carbs earlier in the day and later meals are more protein only focused. I usually have coffee plus oats plus either egg whites or protein pancake for breakfast, then a protein shake (with spinach etc.) or another meal with veggies or some fruit. Then every few hours eating with protein at each meal. LOTS of water. Only one soda a day. ;-( Supplements are still GNC Genetix HD and then pre-post workout supplementation and Vitapaks.
Geez. Long blog post. I must run my darlings-- let me know in the comments if you have specific questions for me and I'll answer in my post tomorrow. Sound good?
DISCLOSURE: GNC is a client of my company, FitFluential, LLC. I am an independent Beachbody Coach and will earn a commission if you purchase items from my website. Cathe Friedrich is on the BOARD OF ADVISORS OF FITFLUENTIAL LLC but for those of you that know me, I've been a fan of hers for 5+ years. All opinions expressed are my own.
Pretty simple. Right? But yet so many of us in our personal lives, professional lives and fitness lives let the opinions of others RULE our actions.
STOP. STOP ALLOWING THAT.
You all are asking me a lot lately-- and I am happy to share-- what has changed in me? Why am I having success now? It didn't happen all at once people but the big changes were in my MIND-- in my attitude and my belief in myself. And one HUGE HUGE HUGE thing is to -- especially if you are blogging, YouTubing etc--- you will get MORE OPINIONS on what you do or don't do than you ever imagined.
IGNORE. Just nod your head and say THANKS FOR STOPPING BY.
DO YOUR OWN THING. Move in a way that you like. Workout as often as you like. Eat a plan or follow an approach that works for you. The people that pop in and comment and critique you-- NEED TO GET OUT MORE.
Decide right now to IGNORE those that criticize your approach. Decide now. Because it won't stop. THIS change will help you so much, I cannot even tell you how much....until you experience it.
Step one. GO YOUR OWN WAY. Put your virtual ear plugs in and just DO YOUR THING. And then watch how much you accomplish while all these tools out there that want to critique others spend their days getting more flabby and lethargic and bitter. NOT pretty.
Gotta run-more later-- vacation is imminent and I have to prepare! ;-)
What's UP people?? Happy Sunday! I hope you people on the EAST coast of the U.S. are ok. We got snow but not too much and today it's starting to melt. Yea, we got snow the day I was supposed to be going to MIAMI for my vacation. BOO. ;-0
I'm over it.
So the title of today's post is QUIT WHINING- START WINNING. And the picture above speaks to this theme as well. I get a little tired of hearing so many people WHINE about their bodies and they DO NOTHING. I get tired of hearing people act as if those of us that DO workout and eat right have taken some magic pill or we have special skills that make it EASIER for us to DO THE WORK.
NOT. TRUE.
It never gets easier necessarily-- you have to continually challenge yourself in your workouts and yes, most people have to ALWAYS focus on their diet to some degree if you want to stay healthy and fit. Period. Get over it. IF that's what you want-- to be fit and healthy- well, embrace the fact that as you get older, every day, every month, every year, you have to keep taking it up a notch. What's the alternative? Being lazy, getting heavier and more out of shape and unhealthy. Doesn't appeal to me. I'm willing to do the work.
YOU NEED TO DECIDE TO DO THE WORK. Understand that -- probably every day-- there will be a point when you WON'T FEEL LIKE IT. Recognize that thought and that it is your inner evil person trying to sabotage your results. That inner evil person (Remember my mantra-- if you hate it then you need to put a name on it?? Put a name on this inner evil person-- call it the same name as your ex girlfriend or ex husband or your boss or whoever gets on your last nerve-- that will make you want to defeat them even more.) wants to push you BACK into the comfort zone.
WHERE NOTHING GOOD HAPPENS. EXCEPT GETTING COMFORTABLE. AND MUSHY.
I didn't FEEL like doing my cardio this morning. I've been sick all week. Aunt Flo arrived today. I slept in. My brain was on full-blast telling me to NOT workout and to BE A SLOTH. But I recognized it and instead ran to the kitchen for some of my favorite BLUE:
Typically once I have some of this, there is no way I'm not working out. It just gets me GOING. Then I put on my POLAR HRM and once I get the heart-beat in there, IT'S ON:
Please note-- IF YOU DON'T HAVE A HRM -- GET ONE. Do you see above--- that's a one hour workout time to burn 374 calories. I've talked about this before how infomercials and sometimes gyms will advertise classes as "BURNS OVER 1000 CALORIES IN AN HOUR!!!" -- and then people believe that. And they do a class and eat accordingly- as if they burned 1000 calories. I don't know that I have EVER burned 1000 calories in an hour in my life and I KILL IT when I workout. Also-- the machines at the gym-- um yea, sorry to tell you- they are also just GUESSING at what you burned and are usually WAY higher. Give yourself a break and get a good HRM, I have been using Polar for years. Highly recommend.
OMG. I swear to GOD if any more technology fails me......the above video for some reason this blasted SQUARESPACE blog cannot seem to recognize the URL. Why? Not a problem with YouTube? Just today--MORE PROBLEMS FROM THIS RIDICULOUSLY ABSURD NON-INTUITIVE NEW BLOG PLATFORM. Yes, the moment I can, I will switch to Wordpress at this point, which I dread-I absolutely dread because I don't like it. I have loved Squarespace for YEARS and years but since upgrading to this version 6-- I want to cut myself. NOTHING WORKS. And everything is soooo counterintuitive.
I have to go. ;-) Writing this blog is putting me into a bad mood.
But I am still a LITTLE sick today so I am NOT leaving the house -----I promise!! I WILL be better tomorrow. I WILL BE BETTER TOMORROW!! ;-)
I am now obsessed with PB2. Holy Cow. Where has this been all my life??
What's up people? Happy Wednesday!! ;-) Surprised I'm back so soon?? Yup, working hard on getting back in the groove, into a habitual schedule like before. Heck, I might even do more BRIEF BLOGS! hahahahahaha
The picture above I took this morning after my kickboxing workout. I did Ilaria's Bodystrikes 2 DVD which I love. I just love kickboxing. Period.
That's her. That's Ilaria. FREAKING AMAZING. I love her DVDs. See a clip below, JUST FOUND OUT SHE HAS NEW ONES COMING OUT IN DECEMBER!! BOOYA!
Anyway, so I was really proud of me for squeezing in some cardio before I left for my meeting. I had to leave at 10:45am, which means getting showered etc. at 9:45am and I had 2 proposals that HAD to go out this morning but I was up by 7:30am and DID IT ALL. BOOYA
I love it when my meetings happen at a sushi spot:
That's this one spot that makes the BEST spicy tuna roll EVER. No mayo-y type inside, it's like just FISH and that little dollop on the top is the only mayo-y part. And it's HOT LIKE FIRE. Which I enjoy tremendously.
Then, meetings that end with Starbucks are always pleasurable:
A lot of you are writing me asking if I'll be sharing my new EATS and my new WORKOUTS and the answer is YES! Pictures and videos too. And for those of you that have been bugging me about me doing some workout videos, yes~~ we'll do that because I'll be working with my trainers at Life Time Fitness. Which- I just noticed when I went yesterday for my KILLER LEG WORKOUT (DOMS today, love that.)--
Life Time Fitness now offers Pilates and not just like Pilates STYLE but actual studios with the reformer and such. VERY COOL. I'm going to do this. And I noticed as I was dominating LEGS yesterday -- Life Time Fitness has added a lot more cool new equipment and options to their club. I've been a member for like 5 years or so, so I've always been a fan but-- now they have EVERYTHING. And they have what I'd call "Cross-Fit-Style" training as well. More yoga. More kettlebell, more everything.
Did I mention that I now have my BEST MASSAGES ON THE PLANET, I'm not joking ON THE PLANET at my gym?? And....drumroll please--- their massages are the least expensive I've EVER SEEN. In Chicago a 90 minute massage is $75. ARE YOU KIDDING ME?? 90-Minutes usually costs $120 or more. PLUS non-members can use the salons- and you get 2-HOURS of childcare AND A PASS FOR THE GYM! HELLOOOOOOOOOOOO HEAVEN. And the salon-- ladies, they carry the best brands for hair, makeup etc. Can you say AVEDA and Bumble & Bumble?? It is so hard to find any place to buy Bumble & Bumble and they have it there. Sorry. Yes, Life Time Fitness IS a client of my company but I had NO IDEA of the sick deals in their salon and I'm just seriously blown away. ;-)
I get excited about the spa. And hair stuff. And makeup. And gyms.
Here's my babble-on-a-thon from some day earlier........this week? I'm getting caught up!
Also-- there is a PART TWO to this video coming tomorrow. The cool top I am wearing in the video is from VIEWSPORT!! I LOVE it. I like long-sleeve non-cotton tops that fit close, I wear them for running and weight training now that it's cold. The only improvement I'm telling VIEWSPORT to make is add the thumbholes!! LOL Us ladies like the thumbholes. So queer I know. But also BOOM if you want to get your own shirt, VIEWSPORT is offering 20% off through DECEMBER if you use the code PROOF. CLICK HERE to check it out and of course their other cool goods too.
QUESTION: WHAT IS YOUR FAVORITE BODY PART TO TRAIN AT THE GYM?
Disclosure: GNC (mentioned in video), Life Time Fitness, and Viewsport are clients/partners with my company, FitFluential. All opinions here are solely my own.
Hey All! Yes, I promise-- this blog will be back to its regularly scheduled programming this week. It's been a busy busy several weeks-- MOVING just put me so behind and then I had to play big-time catchup. And you know how it goes, once you move in, you have to establish new routines, you are getting used to new things, new places for where you store things-- all sounds simple but it can all have an effect on your day-to-day life.
As I was getting ready to make my breakfast this morning, I was putting some dishes away in my kitchen and thought, "Wow. My kitchen is so different. My fridge is not as full. My pantry has empty spaces where I'm going 'what can I store here....' etc.". So I wanted to write about -- how everything EVERYTHING looks different now, in my life, and why that is FABULOUS.
MY ATTITUDE IS DIFFERENT.
The statement above used to be my problem. For two years in the past, I kept thinking I had to find the PERFECT diet, the PERFECT supplement stack, the PERFECT workout or NOTHING WOULD WORK. I'd stop and start over repeatedly and NEVER STICK TO ANYTHING. Nothing ever got done.
Now, I get it DONE. I workout 6x a week. Period. I focus on my PROGRESS in each workout. If that means that this run I went 5 minutes longer or 3 minutes faster or added hills without cramping or stopping, that's a good thing. I focus on how many more reps or how much more weight I can handle effectively. I don't give up. And I also DO WHAT I WANT TO DO. If someone thinks my approach isn't right, if they want me to run marathons and I don't want to, guess what, I'm not going to. If I incorporate some Crossfit into my life and some peeps only have bad things to say about it, not my problem. I do what I WANT to do.
MY DIET IS DIFFERENT.
Y'all know I came back from The Crossfit Games with my peeps
....cont'd and I was very much inspired by some of them that had transitioned incorporating Crossfit into their approach and then to some degree all or partially Paleo. Scott in particular inspired me because he didn't used to be Paleo and seeing him in person and knowing how much weight he'd lost, I told him "If I met you in person and never knew that you used to weigh XX much more, I would NEVER EVER think that you had an 'out of shape' past at all." And his fiancee was there with him, so I wasn't being creepy Kelly or anything but I told him, "you are CHISELED". I mean, his physique is amazing. So we talked Paleo a lot and although I had a big gulp about BLACK COFFEE.....I started Paleo that next day.
Each morning, I wake up and make my Genetix HD "shake" in blue:
It's yummy and the whole system enhances fat loss and I dig it. I take the pills and vitamins at lunch and then at dinner respectively.
Then I have............... BLACK COFFEE!! OMG! It's growing on me. I guess it's more like, I'm used to it. I've found that the past several months as I've added new habits, and then I see results- like feeling better or just experiencing the fact that I CAN DO THINGS THAT IN THE PAST I THOUGHT I COULDN'T-- as that happens, it sure is a motivator to keep doing it.
My breakfast every day tends to be the same thing. I have 2 eggs (organic, cage-free etc.) with egg whites added-- I like how adding egg whites when I mix it up, gives the omelette thing I make a nice fluffyness. Just a thing. ;-) Some days I will add about 1-2TBS of hummus to my eggs. (Note: technically, hummus is not recommended on Paleo, but a lot of the peeps I talked with do have hummus and/or beans and they are fine with it.)
Lunches now can be like this:
Not pretty but yummy. Can of tuna on this day on top of lettuce with tomatoes, cucumbers some green onion and then I took an avocado and made dressing out of it. Other days, now that I'm moved in and actually know where all of my pots and pans are etc., I will make roasted vegetables and do the salad with roasted veggies and a protein (no tempeh for a while as I've cut soy, all kinds. Sigh. I do miss having the occassional Starbucks Soy Chai Latte but oh well.). Dinner could be either one of these options or steak/hamburger (always aiming for grass-fed beef/organic of course) or fish with salad and veggies.
HERE IS WHAT IS DIFFERENT; In my head, I enjoy all of this. In my head, I'm not spending every day fantasizing about my cheat day. I can walk by the Krispy Kremes at the grocery store and the aisles of junk food and yes-- I know it might be yummy but it has less power over me. It doesn't tempt me as much at ALL.
MY KITCHEN LOOKS DIFFERENT.
The week I was moving was the week we (at FitFluential) did a campaign with Anytime Fitness for #Surviveon35. This was to show how we could successfully shop on the equivalent of $35/person a week, which is what you'd get on government assistance.
This is the loot I bought at Aldi for $35. Ok it was actually $36.73 if I am correct but look at the bounty -- and the fish/meat was Grass Fed/Wild not farmed. This is Paleo-friendly food for $35. My sister is even better at budgeting and she got enough groceries for a family of 4 for $89. Now, they are not Paleo, so she had some things you could stretch more, like oatmeal etc. But still you see the point. This campaign made me so aware of -- embarrassingly-- how much, how I have spent too much on groceries and throw so much away which is shameful. I have chicken in my freezer from 2009 y'all. My tendency has been to buy a LOT of food to "stock up" and then I throw produce away that goes bad or I find things in my freezer from when Jimmy Carter was president. NOT GOOD. I need to be smarter with my budget and not waste when there are people going hungry....and I am throwing things out. That is so shameful and it really hit home with me.
My new house and kitchen is remarkably different. I have so much room in my pantry because I don't have "shelf-friendly" canned foods sittting in there. My microwave is never used but I use it to store a big bowl of fruit. My stove also stores my sweet potatoes and red onions. (I don't like clutter on my counter y'all.) My fridge has: Almond Milk, Coconut Milk, eggs, TONS of vegetables, mustards, hummus, chopped up fruit, some oranges, and usually whatever meat I got at Trader Joe's or Aldi that I'm going to cook that day/night.
There is a lot more empty space. I'm not stuffing my freezer with food. I'm buying more for the week and aiming for eating what I buy and using everything.
MY BODY LOOKS DIFFERENT. BETTER EVERY DAY.
Yesterday I went for a run and put on some Reebok cropped pants and my usual other gear. I haven't bought anything for "bottoms" in anything but a size L for years. I have a bootie and I don't like things fitting tight or having the waist elastic making a muffin top. I am a freak about it. When I went for a run, I put the Reebok cropped pants on and noticed they were really loose. I still ran. Got about 1.5 miles in before the pants were falling off me so badly I knew that soon the general public would see some of baby's back, more than they had asked to see. I had to walk the way home!!! Talk about an awesome reason to not be able to finish my run!! I also did 150 Walking lunges and did speed walking the way home to make the run count.
Then I came home and pulled out my plastic storage bin of jeans. I haven't worn my jeans in 2+ years. Why? Because when I gained weight, it was around my core. And it made me very paranoid to wear my jeans that fit, but I had the MUSHY MIDDLE feeling. I couldn't deal with it. So I just didn't wear my jeans. My beautiful size 8 Levi's have been sitting there calling to me. I tried them all on yesterday and -- I'm gonna say I'm probably 3-4 weeks max from wearing them comfortably again.
It's been over TWO YEARS since I've worn my jeans.
Every time I look in the mirror now I am kind of blown away by how my body is changing. I am sure that this is a cumuluative effect of consistent workouts (thank you Valerie Waters for being my guide on EVERYTHING. You have changed my bootie and my mindset forever!), continually improving diet, LESS STRESS, more sleep, getting that adrenal fatigue thing to be less and less each day, every week, and a new attitude.
AMEN. I have spent soooo much time in the recent past making myself miserable. Negative self-talk. Horrible attitude. Believing that I for some reason could not do this. Doubting myself. Being terrified of everyone pointing at me and laughing because I am "the only one" that can't change myself. Now I spend my time focused on a totally different attitude, a totally different mantra.
I CAN. You think I can't? WATCH ME.
When I start to doubt, I start thinking about JUST DOING IT.
When I start to fear, I know it's time to face that head-on.
As I ran yesterday, this song by Whitney Houston came on. A couple years ago, the two songs on her last album really hit home for me. For those of you know what I've dealt with the past 5 years-- my divorce, my job-loss, my new job with "unpleasantness" (I'm being polite), legal fights, family drama, just lots of drama and STRESS with the job, with where I lived, a whole lot of time was spent saying to myself over these years, "I don't know how much longer I can be strong. I don't know how much more of this I can take. I don't know how much longer I can be positive and optimistic, I'm beginning to lose my ability to BELIEVE". These thoughts came back again and again. And that's why this song-- well, the first song by Whitney on this album that was resonating with me and the past 3-4 years was "I Look to You". That's more about admitting how down you have been and how you look to God for getting you through. This song is more about how I feel now. Every time I run, I surprise myself. I no longer look at Crossfit and think "no way I can do that". I think, I CAN AND I WILL. I can do anything.
I am STRONG. Stronger every day.
I WASN'T BUILT TO BREAK.
And let me tell you, life has tried to break me the past several years. Relationships tried to break me. Jobs tried to break me. Haters tried to break me. Doubters tried to break me.
I have never given up, even when I really REALLY wanted to. Bounce back? I've become the master of the bounce baby.
So here's my Oprah message for today. Make this your mantra. YOU CAN.
Do not doubt. Just do. You GOT THIS.
If you are down, pick yourself back up. The only way you fail is when you quit. And it sure as hell feels good to not quit and then OWN IT.
Here is my ramble-on-a-thon from Friday I think. Sorry-- delayed in posting but this week I should be back to normal. Now, I am off for my run followed by some Joel Osteen. (slept in today missed church). ;-)
I could have really used this situation this week. I had some serious anger to take out on an inanimate object. Seriously-- I meant to share more of the craziness in this latest vlog, and then I forgot!! So-- remember how two weeks ago, in the course of 48 hours, my water heater died then my computer and then the whole tanning lotion/skin reaction thing? Well THIS week, my hair dryer broke right before I was supposed to dry my hair to head to a really nice event. Then I came home that night to have my air conditioner broken- so I had to sleep in 90 degrees with my allergies driving me insane and THEN one night at 1:35am. my FREAKING PHONE RINGS and I stumble across the room from my couch (yea, y'all know why I'm not in my OWN BED) and see on caller ID that the call IS FROM MY OWN HOME #. I am so not making this up. I answer and there is just silence. Talk about freaking me the hell out. I called Comcast the next morning and of course they say they've "never heard of this happening" even though it happened to my dad and about 3 other Facebook friends all with Comcast.
I've spent a lot of this week swearing and more than using up my allotment of swear words. God must be really annoyed with me. And of course in the midst of this I can just tell that Aunt Flo is like right out in my driveway going "I'm COMING IN!! HOLD ON, LET ME GET MY LUGGAGE WITH FUN GIFTS FOR YOU!!" Ladies, you know what I mean. When you stub your toe around that time of the month and instead of it annoying you, you literally want to strangle someone.
So. Here's the thing. As I've been kicking workout butt this week-- running and really enjoying it for my cardio, and getting stronger and faster in my Bikini Body Express workouts, and then having a bummed out digression where I started to feel down or maybe fat one day (I don't remember actually, but there was a moment this week where I was all like, "What am I not doing enough of??"-- that's Aunt Flo talking because she can make you feel like you've gained 20lbs when you've actually lost 5lbs.), I realized that what helps me stay on track, and what is best for my state of mind - is to focus on accomplishments rather than strictly inches/lbs lost. When the only thing I'm focused on is my weight or my size or comparing myself to others, my tendency is to do what I did a LOT over the past 2 years. Get upset. Buy Chocolate. Put on my robe and watch CSI and feel sorry for myself. And then bitch about why my pants are tight.
No Bitchin Unless You've Been Liftin!!!! OK!
I was talking with my sister this week about how much I'm enjoying running again, and I'm learning a lot more this time -- about compression socks, compression in general, and of course I am re-learning my dang breathing techniques again (so annoying that I can't just breathe normally like all the other runners on the planet)-- and how I want to do the 1/2 Marathon this year. Much later this year, but this year. And she was all like "Oh I could never run that long." And I said, HELLO you ran track in high school! I could not even run longer than 2 blocks until a year ago! But that made me think about how much we doubt ourselves and put labels on ourselves as to what we can and cannot do.
BALONEY. Stop saying you can't. And start daring yourself to try. Do you think the people running 1/2 marathons and marathons woke up one day and just did it? I doubt it, they worked up to it. And those people doing yoga- they had to decide to try it one day. And Crossfit. Do you think each person said, "Oh I can do that, no problem."
NO THEY DIDN'T. Stop being scared. Stop doubting and start thinking of what you can DO this week instead of what you can't do. And when you have a bad day or didn't do your workout, don't throw in the towel. Use that moment of falling off track to challenge yourself to NOT do what you've done in the past. Come back on Wednesday or Friday or Saturday and kick ASS instead of waiting until Monday to "start over".
I'm going to print this and tape it all over my condo. Seriously. I'm focusing on what I can DO. Not what size my jeans are. It's hard for me not to do that. But, now that I'm running again, I'm using EVERY single run as a challenge. Every run IS a challenge because I'm doing something I never thought I could do. And each run where I get a little better, I'm DOING IT. And every time I workout when I am busy or don't think I have time or don't feel like it, I'm doing what 75% of the lazy asses out there DON'T do.
And when I doubt myself-- like I did earlier this week, saying "I can't keep that hummus in the house because I eat more than my one portion a day." I decided today that saying that goes against everything I am doing now. It says "I can't". It assumes that I am sooo out of control that I have to be treated like a child with rations. I bought hummus today at Trader Joe's and guess what? I will eat my one portion a day until I'm at my final goal and when I'm there, if I want to have it twice a day so be it. It's freaking hummus not heroin.
Stop treating yourself like a failure. Treat yourself with respect and awe at what you are capable of doing. Things start to change when you do that.
That's my ramble-on-a-thon from Thursday or Friday. I don't remember. (But I think this is the vlog where I said that thing about hummus.) This week has been odd. Today, I went to Life Time and had a crazy good run. Although, I can't lie. I warmed up for 3 minutes at like 3.5mph then went up to 5mph and was fine for a mile then I started to cramp. And MY GOSH THAT PISSES ME OFF. And then I focus on belly breathing but I still got crampy so I paused, then had water, thinking that would help. Started up again but wen t to 4.5mph and that's how I finished up the 3-miles. I realized that I've only been running like 5x- I probably should focus on DISTANCE first and then focus on getting FASTER later. Here I am being such a TYPE A and trying to get as fast as possible immediately.I have so many issues. :-)
So, here's my little #Fitfluential #PROOF below. What's your workout today??
That's right- why? Because I am kicking a** and taking names y'all! This picture is just....GOAL. That's a thing of beauty and I will tell you this, my back is starting to take shape nicely. OH I live for the day when I've lost the fat I want to because I have glorious muscle underneath.
Don't let THAT happen.
It's really exciting to be in this place in my life where finally I know that all the work I'm doing is RIGHT. I'm not scrambling or panicking or giving up and starting over. The new habits are permanent and I'm more CALM in my head about things. It's just SUCH a great feeling to know that I've left behind the destructive habits I had in the past. By no means do I want to suggest I don't have work to do - I will be a work in progress for the rest of my life. But I can tell you this, my head is in the right place. I'm not hiding anymore. I've faced my fears, my doubts, my everything.
Everything is new and everything is better. I just can't describe it.
Ever since my insane weekend, forgive me, I've been bad blogger girl but-- here's the latest addition to my fitness life this week. I'm running again.
I ran Tuesday night and I ran today at Lifetime Fitness on the treadmill:
Once Val told me she'd like me to do running for my cardio I was all like UM YES PLEASE. For some reason I was thinking she would prefer PLYO. Not so much. Go figure. I trust her and she says Plyo could bulk my legs which build muscle VERY EASILY and since I've lost an inch already on both thighs, I'm gonna keep going with this. ;-) Plus, I enjoy running and this time, I'm just doing it my way. No intense right away pressure on myself to do a 1/2 marathon immediately although I'm pretty sure that's on the 2012 Fitness Bucket List. *ahem*
I chugged my bright red Genetix HD Pro-Sculpt prior to my workout-- this is week 2 on the stuff and I dig it. All I can is people- today I put on my jean shorts. I haven't put on my jean shorts in 2 years. That tells you things are changing in this house. See this?
We. Are. Getting. There.
I grabbed my Saucony shoes (when I last bought my running shoes, I bought 2 pair. One Saucony and one Asics. I have to say I have tended to wear the Saucony more and they feel like AIR.) I did about 3 minutes of a warmup then did 5mph for most of the time, I wanted to do 3 miles, like I did on Tuesday. I only had to stop a few times and when I did stop I did so for maybe 1 minute. At the end I did a bit of 3.5mph for 30 seconds then 5mph, then 4mph then 6 mph, then 5mph then 7 mph. That was fun. Total Sweatfest. And I felt GREAT.
Gotta run y'all. What is something you have as your new goal for this summer? What are you going to do differently, better, more challenging?
I found this picture on Tumblr today and it illustrates, to me, what I wanted to drive home today. MAKE THE TIME. Make the SPACE. Use what you have. In other words, stop making excuses for why you think you can't achieve your results. Stop distracting yourself. Shutup and focus and do the work.
(FYI these are the messages I had to teach myself, so I'm fine sharing with you. I'm not above them, I had to learn them.)
This woman is making the time. She's not at a gym. So what? And maybe the car is close because she has to leave relatively soon after her workout, as I did today after mine. Yes, I was working on some projects from morning until about 3pm today. I was dressed in my workout clothes and knew that today was cardio day (on week three of Bikini Body Express)-- so I knew I didn't need a full hour. When I got down to it I had about 25 minutes. I drank my Genetix HD and then I started with Zuzana's workout:
Then I started a timer on BitTimer on my iPad and did some Tabata. I got in a serious sweatfest. Hopped in the shower and headed to my dinner meeting where....I had broiled salmon, a few bites of roasted red mashed potatoes and steamed green beans, unsweetened iced tea. BOOM.
Below is my ramble-on-a-thon after yesterday's workout:
And-- had to share this too. Yesterday after a GREAT workout, and after feeling sooo confident from two great weeks on Val's training, and after looking in the mirror almost daily and seeing some changes, I went to put on these jean shorts and got ALL BENT OUT OF SHAPE because I was obsessing over the muffin top area. Crying, pouting and wimpering. And yet, I knew I couldn't stay home, as much as YES I wanted to. So I grabbed one of my old standbys-- these great linen pants for summer. Usually when I put them on right after being washed, they are tight on my thighs but they'll stretch out.
I PUT THE PANTS ON AND WITHOUT EVEN STRETCHING THEY WERE SO MUCH MORE LOOSE THAN THEY HAD BEEN EVER. Like, really really loose. SOMETIMES, one pair of jeans or one outfit can make you think you haven't made progress. You have. Make the time and then-- RESPECT THE TIME. This is my big thing, this is what's different with me NOW finally than the past two years. The past two years I'd get upset or depressed and assume "it's not working" then I'd give up and pout and go buy a new book or a magazine with some new diet plan and spend 3-4 days reading and "getting ready" to do it then I'd start over. AGAIN AND AGAIN AND AGAIN.
Respect the time. Assume that each day of solid eating- where you are better than the day before and the week before, and each workout you do-- is adding money to the bank. Each nickel you deposit might not seem like much but one day, you get your statement and there's interest. Then compounding interest and suddenly all those nickels have added up to hundreds and then thousands.
RESPECT THE TIME IT TAKES TO UNDO THE RESULTS YOU TOOK TIME TO CREATE.
Pretty awesome right? I'm guessing that this guy at 3 months was maybe going "WTH!! I want some muscle" or maybe he was upset about that wee little bit of fat here or there. But he kept at it. And look at October. 10 months people. I'm guessing he'd say it was worth it. I'm guessing his girlfriend would agree.
This is all I got for ya this evening! Dang! Just got home. Full day and I am BEAT! ;-) but--I got up today, did my workout (kicked butt!) and although I was at a cookout surrounded by amazing food, I did not pig out. I did have 1/2 cheeseburger. I had planned to indulge a bit. I had that plus about 1/4 cup potato salad, and 2 sugar cookies. I ate much lighter earlier in the day and I don't feel gross and overly full or overly disappointed in myself either. It was a calm, sensible indulge moment and I'm ready to kick some bootie this week.
I'm tweaking my diet a bit more- just tightening up, and after this week Val is adjusting my workouts a bit more. I'm in a good place. Feeling better daily. Feeling stronger. More stable in my head about this whole process.
Anyway, I'm really tired tonight. I'll be back with my regular KO MOJO tomorrow.
You want to take things up a notch? Put it out there. You want to challenge yourself and make sure that you DO IT? Put it OUT THERE. You want to go beyond what you thought you were capable of? PUT IT OUT THERE.
I don't care if you blog it, tweet it, Facebook it, Tumble It, Pin it, foursquare it, Yelp it or all of the above-- PUT IT OUT THERE. Ask for accountability. I'll tell you this, my FitFluential peeps will make sure you do it.
I put it out there when I got back from 4+ weeks of travel. I said I would blog every day for 60 days and that I would workout 5-6x a week with the first priority being WEIGHTS followed by Cardio and of course copious amounts of Hot Yoga. It's 8 days and I have done it. Next week will be BIGGER AND BETTER. My muscles are getting bigger and stronger and I AM GETTING BETTER. Every hour.
What's YOUR PLAN?
Fear NOTHING. It's amazing what happens in your life when you stop being scared. stop thinking of what you think you cannot do and start PREACHING what you can and will do.
;-)
Speaking of NO EXCUSES and Fitting Fitness IN, I did this little impromptu vlog of just my feet, doing a killer plyo/cardio workout in the space of like a night-stand. My point is, put some tunes on and you need nothing but YOU, (it helps to have cute Nike shoes too, I can't lie).
Today's workout was Cathe's HIIT Pyramid then the Leg Blast workout from Butts And Guts:
Holy Firewalkers! My legs were SCREAMING. Also I think this is the first time I did the HIIT Pyramid but I loved it!! 220 calorie burn in 20 minutes or so. See below:
Yes. I love Cathe. #thatisall
And for you Martin....
Now the next goal is to show pictures of THAT KILLER CORE I'M STARTING TO BEGIN TO REVEAL. THAT'S RIGHT BITCHES!!
That's today's #FitFluential #PROOF. Burned 725 calories total. WOOT!! Took my GenetixHD prior to the workout for a little BOOST. Let's see what this does to me in the next 60 days! ;-)
Happy Hump Day Y'all! Just got home from a LONG-OVERDUE Hot Stone Massage. Kelly is in a happy place right now. And Kelly is now talking in third person. ;-0
Today I took as my day OFF from a workout, since I've kicked so much a** this week. Still ate right on target today. Oats/protein for breakfast, I was on the run for lunch so I had a bit of a compromise--- had the roast beef only from a sandwich, then had a protein bar, then had some almonds/mozz cheese for a snack, now I have some roasted veggies in the oven to put on top of a hujazz salad with some Tilapia on the side. Protein shake before bed. BOOM!
Try to stop this. I'm kissing the belly blues buh bye. (and the belly of course)
