PiYo Week 3

Week 3 of PiYo definitely had it's ups and downs - literally and figuratively. 

Let's talk about the positives first. This week, we were introduced to 2 new workouts - Buns and Strength Intervals. Buns is a very intense lower body workout - you'll definitely be aware of your buns in the days following this workout ;) Strength Intervals brings back some of your traditional cardio that some people may have been missing during the program. There are, of course, low impact options. It's a quick circuit training workout - using only your body weight & will really get your heart rate cranking!

Something that I really started to notice this week was the increase in my flexibility. After years and years of working out - but doing the bare minimum when it comes to stretching and flexibility, my muscles had become so tight (hence a lot of my back problems). My muscles are now really starting to stretch out and lengthen and I'm now able to do a lot of the poses with greater range of motion and control. The pain in my back and neck seems to be getting better week by week - to the point where it's barely existent at this point - which is just so amazing to me. 

We also went away this past week - on a little mini family vacation. There was a solid 72 hours where I wasn't eating as clean as I could have been. I wasn't going crazy, but I did indulge a bit (and the mint chocolate chip waffle cone was worth every single calorie). By the time we got home, I felt exhausted, sluggish and just "off." I got on the scale Monday morning and it had moved in the wrong direction - which was no surprise. But I got refocused Monday & Tuesday & as of this morning, I'm back to the weight I was a week ago. So, while yes, it's a little disappointing not to have lost anything this week - I have to remind myself that I also didn't gain. I maintained and I chose to have those few indulgences this past weekend...with no regrets. Everything in moderation. 

This morning something kind of awesome happened in my workout...but I can't spill the beans yet! You'll have to check back next week for my week 4 update!!!

I've got a few spots left in my #getschooled Challenge Group. This group is going to be unlike any one I've ever done before. I am going to be running this group alongside 4 other Coaches who are on my team. 

Combined, the 5 of us have lost over 220 pounds and we are going to be sharing all of our secrets with YOU and "schooling" you on how to achieve your fitness goals and maintain them. If you want in, we need to chat soon because the group starts in August! Are you ready to #getschooled with us???

xoxo,

PiYo Week 2

174. That's usually where my heart rate is when I run or do cardio. High impact, intense cardio.

So, yes, it came as a bit of a shock when I was in the middle of one of my PiYo workouts this week & I looked down at my heart rate monitor and that was the number I saw. 174. I wasn't jumping. I wasn't running. I wasn't kicking or punching. I was doing my new favorite PiYo routine called SWEAT (and you'll understand why it's named that once you do it). I was pushing myself hard, but it was all low impact.

After my workout, I was taking my much deserved and much needed shower and I got to thinking... I have many other workout programs at home - some from Beachbody, some not. I have a bad back & bad neck. And, in almost all of the programs, there's at least a few exercises where I see them & think "I better even not attempt that because I know it's going to hurt my back." That hasn't happened in PiYo! I've not been afraid to try anything. I've been able to at least attempt everything. And, if I can't do something, it's not because of my back. It's simply been because I haven't built up the strength in the rest of my body yet. This makes me happy. Strength is something I can work on.

My body continues to respond so well to this program. My joints are still pain-free (yay)! Because I'm pain-free, I'm sleeping better (double yay)!! And because I'm sleeping better, I'm waking - without an alarm - everyday between 5:00-6:00am (triple yay)??? No, I don't particularly "like" getting up that early, but that's what my body is doing naturally. It's getting the rest it needs & I'm ready to go when my eyes pop open - which in turn, is making for a more productive day.

Because it's week 2, I've become more accustomed to the routines. I know what's coming next & therefore, I've been able to mentally prepare a bit better and push my body harder than I did in week 1. So yes, 2 weeks in & I'm still sore. With each day, I try to modify a little less and at least try some of the more advanced moves. 

In my second week of PiYo - completing the workouts, following the nutrition plan (except for those 3 days where I did the 3 Day Refresh & drinking Shakeology daily - I've lost an additional 2.2 pounds - which brings my grand total to 7 pounds lost in the 2 weeks. But, for me, as awesome as that is, that's not the most exciting part. The most exciting part to me is that I can now say that my back pain has been reduced by at least 90%. I still have some dull tightness in my lower back, and a teensy weensy bit in my neck - but that's it. And compared to the pain I was in 6 months ago - this slight pain is nothing. With each workout, my body is getting stronger & more flexible & my back is reaping all of the benefits. I could not be happier with my results thus far. 

I've got a Challenge Group forming that will start in the next few weeks and if you think that you may want to give PiYo a try and join us, please let me know. I'm even doing a giveaway for those who join my #getschooled Challenge Group...so, what are you waiting for?

Check back next week for my week 3 PiYo post & have a great day!!!

3 Day Refresh Review & Results

The 3 Day Refresh. What is it exactly??? Well, essentially in just 3 short days, you can get your health, energy, and vitality back on track—all without starving. You'll conquer your cravings. Get a flatter belly. Feel lighter and more energized. And your clothes will fit better. 

But, this isn't like traditional cleanses or detox programs where you may be hungry or feel weak. You'll be getting plenty of protein - thanks to Shakeology & your twice daily Vanilla Fresh shakes. You'll get to eat REAL FOOD. And you'll also get your daily Fiber Sweep to help keep you feeling full and it also helps to gently get rid of waste from your digestive system. 

So, yeah, let's go there. When you hear waste, cleanse, fiber & detox...your mind goes straight to the toilet. This is not a harsh detox, so no, you're not going to spend all day in the bathroom & you're not gonna feel like you "have to go" all day. 

And when exactly is the best time for YOU to do the 3 Day Refresh??? It can be used anytime! Maybe you over-indulged on a holiday weekend. Maybe you want to feel a little more comfortable in your swimsuit on vacation this summer. Maybe you have a special event coming up & you want that perfect outfit to fit just a bit little looser. Or maybe, you just need a jump start into improving your overall health. 

What kind of results will you get from the 3 Day Refresh? Results will always vary from person to person. I like to be completely open & honest with people. If I like something, I'm going to tell you. If I don't like something, I'm going to tell you that, too. I was a little underwhelmed by my visible results. I lost 0.6 pounds (which I admittedly was a little bummed about), BUT I lost an INCH in my waist in those 3 days. That right there is why I always tell people to do both - weigh AND measure yourself. An inch in 3 days is awesome! I will tell you that if this program is something you're thinking about doing - go do your research. Don't be dissuaded by my results. Look at others who have done the program. Most people lose 2-10 pounds. People heavier than me lost more than me and people lighter than me lost more than me. Bottom line is that it varies from person to person. But, let's not focus solely on the results we "see." Even though I didn't see an earth shattering drop on the scale, what I did was still oh so good for my body. I wasn't hungry. I didn't feel weak & my body does feel refreshed after those 3 Days. 

If you think that this program is something you may want to try, let's chat. For the month of July, it's on sale & I'd love to get you into my upcoming #getschooled Challenge Group. Happy Tuesday!!!

PiYo Week 1

I sat patiently by the window, looking out side, listening for the mail truck. And, in the distance, I could finally hear it. The mailman was coming down my street and inside of his truck, he had my PiYo. I was like a kid on Christmas tearing into that box & what was inside did not disappoint.

Chalene Johnson fans have been waiting YEARS for PiYo to come to DVD for home use. Yes, YEARS. Up until recently, you could only take PiYo at a gym or health club. Now, we can get our PiYo on in the privacy of our own home.

I had taken my before weight, photos and pics and I was ready to roll. Day 1 is Align: The Fundamentals. Now, I know - we are all tempted - even me - to skip those instructional workouts because we think we know what we're doing. Trust me. Go through this DVD. You'll learn a lot and still break a sweat. 

This first week of PiYo has changed a lot of things for me. I will be honest - this year has been a struggle for me. Getting up early to workout out has been sporadic, at best. I'd squeeze my workout in whenever the day allowed. Sometimes that was after breakfast. Sometimes it was when the kiddos napped. Sometimes it was at night. I was not scheduling my workouts and my Type A personality didn't like that  - even though it was entirely my fault for sleeping in almost every single day. Sometimes I just don't want to get up and jump around at 5 am, ya know? But, with PiYo, I've easily rolled out of bed each morning before the kids got up. I think mentally knowing that I've got a low impact workout ahead of me makes me dread it a little less. Heck - I don't even have to put on shoes for PiYo. Yes, I still need to be mentally and physically awake to do PiYo - it does take quite a bit of focus - but it's just different.

Speaking of getting out of bed...yes, that's mentally easier now, but also PHYSICALLY easier. I am feeling something that my body has never felt before. If you're like me, the day after an intense workout, your muscles are sore - and so are your joints. Specifically knees, hips and back - and maybe ankles, too. With PiYo, I'm sore. I have sore muscles in places I didn't know I had muscles. But, my joints DON'T ACHE. It is the weirdest - and most glorious feeling - to get your butt kicked in a workout - and not be in pain or discomfort the next day. Just sore :) I'm walking taller. More confident. And feeling like a total badass at the end of these workouts because a lot of the moves are really challenging. I feel good about ME. And I haven't felt that in quite some time.

I was skeptical. Yes, I love any program - fitness or otherwise - that Chalene puts out. But, I really was skeptical. Could I get some real results with just doing a workout that is Pilates & Yoga inspired? Come on...I'm used to jumping, kicking, punching, lifting, and HIIT workouts. Will my body respond to something so low impact??? The answer is a resounding YES. But first, let's talk about the other component of PiYo - the nutrition.

I'm eating. A lot. By the end of most days, I'm literally having to force down my dinner because it's so much food. Nutritious, delicious, filling and oh so good for my body. I'm drinking Shakeology. Every. Single. Day. Did I cheat my first week at all? Yes, I confess. I had a skinny latte once from Starbucks (and I have no intention of giving that up). But, the rest of the week, my nutrition was on point. 

Ok, let's get to the details that you really want to know. DID YOU LOSE ANY WEIGHT??? Before I answer that, I want to stress - I do not live my life by the scale. I don't let it determine my self-worth or my mood for the day. It's not the boss of me. I'm a #GIRLBOSS and a scale will NOT determine my happiness. That being said, the scale is the easiest way to measure. So, that's what I use on a weekly basis. It tells me part of the story & is one of the tools I use to gauge my progress. So......drum roll please.....in my first week of following the PiYo workouts (and only the PiYo workouts), following the nutrition plan and drinking Shakeology daily...I've lost 4.8 pounds. Yes, in a week. And I'm not the only one who is loving this program. Check out what some of the participants in my PiYo Challenge Group are saying...

"I'm loving this meal plan!! Very easy!!!"

"I've started the workouts and meal plan and I'm soooo pleased and motivated to be seeing results right away!"

"I worked through the first workout this morning - the fundamentals.... I am really excited to start this program! I will be modifying alot; i can tell...but that is ok...as long as i am focusing on my goals - that is all that matters!"

"2 days of the PiYo workouts and strictly following the meal plan must be the ticket...I saw minus 4lbs this morning also! Wahoo!"

"I completed the Align and Lower Body videos today. I felt like I got a great workout and the shorter length makes it much easier for me to incorporate into my busy days. Even though it was a lower body workout, I felt it in my arms too!"

So, if you think PiYo may be something that you want to incorporate into your life, message me here and we can discuss which program option will best suit your needs. Otherwise - stay tuned. I'll be providing weekly blog updates during my 8 week PiYo journey!

Have a fantastic day!!!

Keep Your Snacks Simple

When trying to maintain a healthy diet, it's important to snack!!! Here are a few simple & healthy snack ideas for at home or on-the-go.

A Granny Smith Apple sprinkled with cinnamon
and a serving of almonds

Fresh strawberries and blackberries. Add a side of non-fat
Greek yogurt for some extra protein

Baby Carrots and a serving of Almond Butter

Harnessing you WHY POWER

Why? Why do we do some of the things we do? Specifically, the things that are most challenging or the ones that seem completely crazy to those around us.

What drives people to spend years and thousands upon thousands of dollars to go to medical school?  What drives people to run marathons? What drives people to quit their full time jobs to start their own business? It could be a multitude of different reasons for each one. But, behind all of those reasons, there's probably a very deep-rooted "why."

"Kate, I don't know how you wake up at 5 a.m. to workout." Do I get up at 5am everyday to workout? No. Did I used to? Yes, and sometimes it was 4 a.m....and sometimes even 3 a.m. A few things have changed so, now, I usually sit down on Sunday's and evaluate my week. I figure out what days are going to be super busy and therefore will require me to get up super early to get my workout in. I figure out what days I can workout when my boys nap. And then, I finally figure out what days I want my kids to be there with me when I workout.

So, let's break that last paragraph down a bit. Do I enjoy working out? Most days, yes. Do I enjoy working out at 3, 4 or 5 a.m. when everyone else in my house is cuddled up under the covers still sleeping? HECK NO!!! In my perfect world - which doesn't exist at the moment - I'd have someone here to entertain my boys so that I could workout at around 11 a.m. By that time, I'm usually mentally awake & physically, I'm ready to go. But, working out, undisturbed, at 11 a.m. everyday is just not feasible. It's not reality. My reality is dragging myself out of bed when it's dark and cold and doing what needs to get done. But WHY do I do it?

Breaking that down a little further... I used to ONLY workout if I could be by myself. No kids. Just me. Some days, I need to just be in my zone and push myself hard & let's face it, that's hard to do with 2 little ones running around the room with you. But on days where maybe I'm doing a less intense workout, or some yoga, I take advantage of my sweet spot - my 11 a.m. workout time - and take the kiddos into our game room with me. They're old enough to participate. More importantly, as parents, we know that kiddos don't always listen to what we say. But, they learn behaviors by watching us...even when we think they aren't paying attention. So, on those days, I'll set myself up in front of the t.v. and then set up their cars or trains on the other side of the room. I'll tell them that mommy is going to exercise and they can either play cars/trains or they can join mommy. Within minutes of hitting play on the DVD, I have 2 workout buddies. Every. Single. Time. They think it's a fun. And truth is, with them, it really is. I encourage them & every once in a while, they'll say to me "good job mommy!"

Why do I workout? Well, there's the obvious reasons - I want to look nice for my husband. I want to be able to wear any outfit with confidence. I want to feel good about myself. I want to be able to look in the mirror & be proud of what I see in the reflection. But chances are, when that alarm goes off at 4 a.m., none of those reasons are strong enough to drag me out of bed when I can just easily hit snooze...or turn my alarm off completely. So, why then? My dad passed away when I was 4. I missed out on an entire lifetime of knowing him. I want to do everything in my power to get & keep myself healthy. I don't want my kids having to go through what I went through. I want to be around to see my kids grow up. I want to make my kids proud of their mama. I want to teach them discipline. I want to teach them that a healthy lifestyle is not a punishment. I want to teach them that physical fitness can be fun. That it is a privilege. THAT is what gets me out of bed in the morning. I do it for my kids...because they, and my husband, deserve the best version of me. They deserve a healthy and happy mommy. And no, I'm certainly not happy at that early hour of the morning. But, as soon as I'm done and dripping with sweat...I feel like a million bucks.

So, what have you been looking to tackle? Going back to college? Getting in shape? Applying for a new job? Running a race? Paying off debt? Starting your own business?

If your WHY doesn't make you cry, it's not strong enough. Dig deep. Your WHY POWER can help you accomplish even the most difficult of tasks. 

Me & my boys after I completed my second half marathon.
Thinking of them helped push me to the finish line
when all I wanted to do was quit. They are my WHY.

21 Day FIX - Exclusive Test Group

If you follow me on Facebook, you've probably seen me talking about the 21 Day FIX lately.

So, what exactly is the 21 Day FIX??? 21 Day Fix is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control - no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you'll lose weight. When eaten in the right quantities, there are no foods that are off limits.

Who is this program for? Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program.

What kind of results can you expect? Well, as you can see from these pictures, the participants in the initial test group got some AMAZING results. If you're dedicated to the program, you can expect some pretty impressive results yourself!

The 21 Day FIX doesn't launch until February 3, but you can reserve your spot in my Exclusive Test Group NOW! Just click here to send me your information and I will be sure to get you all the details.