Phase 1 recap

Whoop! I finally got over that 176 plateau I was stuck at (for almost 2 weeks might I add). I have lost 8lbs since changing my eating habits and committing to a consistent exercise routine. 8lbs in 6 weeks may not seem like a lot, but for the first 4 weeks of my journey I was focusing only on strength training and no cardio. Now that I am in Phase 2 of Jamie Eason's Live Fit program I have added in 30 minutes of cardio, 4X/week. I am hoping that now I will start seeing more progress, while keeping in mind that:

"I did not gain this weight overnight, I will not lose it overnight"

This has definitely become a journey, and one that I am extremely proud of. I am subtly noticing myself getting stronger and am actually finding myself enjoying working out. Eating correctly has been a little struggle.I do not really crave things that are unhealthy, but I just have to make time to prepare my meals in advance. It is true what they say though, your body craves what you give it. If you are constantly putting empty calories into your body that is what it will want, and vice versa.

 

I am a lover of music and believe that it can really make a workout more powerful, here are a few songs I have been listening to this week:

• Mercy ~ Duffy (I love the beat of this song and it keeps me at a great pace when I run)
• Girl in the Moon ~ Everly (amazing harmonies, and great for a stretching session)

Make a change

Recently I went to Guatemala to participate in a build for Habitat for Humanity. There are so many words to describe this trip, but the word that sticks out in my mind is humbling. The worksite that I was on was in charge of building a home that was about 300 sq. ft...my duplex is bigger than that! My first thought was, "wow that is tiny," but compared to the conditions they were currently living in, it was definitely a step up. I loved getting to know each member of the family, especially the children. We come from such a greedy generation. We want more, more, more and are never fully satisfied. Yet, these children who have nothing; no iPhone or tablet to play with, no television, no car, these are some of the happiest children I have ever seen.

I have grown so much from this trip and have realized how much I complain about even though I have everything I need. I think each of us can relate to at least one of the "First World Problems" meme... I know I can! In the future I hope to be able to participate in more trips like this one, and am even planning on going back to Guatemala this summer to volunteer.

Please don't think you have to go to another country to make a difference in someone's life. There are plenty of people in your community who could benefit from your kindness. There are many things you could do: donate clothing, get involved with a Boys and Girls Club, give to your local food bank and get involved with Habitat for Humanity in your community!





 1 John 2:15-17 Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride in possessions—is not from the Father but is from the world. And the world is passing away along with its desires, but whoever does the will of God abides forever.

 

Go make a difference! - XOXO, Kathie

New Beginnings

The new year always brings about a sense of hope and re-commitment to becoming healthy. Hundreds of people flock to the gym and everyone watches their calories....for the first month anyway. I have been very guilty of being this person as well, but until you decide how badly you want it, you will not follow through.

The important thing is to set realistic goals for yourself. When you put too much pressure on yourself to meet a large weight loss goal by a short period of time you are setting yourself up for failure. A healthy weight loss per week is 1-2lbs.

My health goals for 2014:

• Change my mindset about food from just eating for pleasure vs. eating for what my body needs
• Conquer my dependence on soda
• Cut my mile time down to 8 minutes (currently 11 min.)
• Cook more meals at home 
• lose 30lbs

Good luck with your resolutions!
XOXO- Kathie

Simple Snacks

Even before starting this lifestyle change, snacking was never something I was very good at keeping up with. I either forgot to eat it, or ate too much. Now, following Jamie Eason's eating plan, I am eating 3 meals a day with 2 snacks. It seemed like I was eating so much food in the beginning, but after the first couple of days my body really started to crave food every 2-3 hours like it should. Before, I could go almost an entire day without eating anything- this is horrible for you (if you were not aware, when you skip a meal your body goes into starvation mode, so the next meal you eat will be stored longer because your body is uncertain of when your next meal will be). By eating every 2-3 hours you help boost your metabolism, which is what you want when trying to lose weight! Here are a few snacks that I have been eating the past few weeks.

• PB2 is a great alternative to regular peanut butter. It is 45 calories for 2 TBSP vs. regular peanut butter which can have 150-200 calories for the same amount. With PB2 the peanuts are processed to remove the fat and oil to turn it into a powder. (If you prefer the creamy version, just add water!) I love to use PB2 with my fruit, sometimes I just sprinkle the powder on top. It is also amazing in protein shakes! They come in regular and chocolate flavor :)
• Are you a ranch dressing lover? Get some plain Greek yogurt (great source of protein) and mix in a little dry ranch seasoning. I promise it tastes (almost) exactly the same. It is such an easy swap to make without having to sacrifice taste.
• I am addicted to chips and dip...if I could eat it everyday I would. I found that I can mix a little Greek yogurt with an avocado and add some lime and salt & pepper (Voila! Guacamole!) a little bit of this dip and some blue corn tortilla chips are a great way to satisfy that mexican food craving.
• Pretzel crisps are seriously the best thing in the entire world. I love regular pretzels, but I get lost while eating them and suddenly the entire bag is gone and I am still starving (and bloated from all the sodium). With pretzel crisps I can portion out 10 and that can hold me over until my next meal, these are amazing with hummus (which coincidentally is also amazing for you). Chickpeas are high in fiber and protein, both of which are great for helping you feel full!

Happy Snacking Everyone!
XOXO- Kathie

Celebrate the little things

When you are going through the journey of completely changing your lifestyle it is important to give yourself a pat on the back whenever you see progress, no matter how small it is. This boost of confidence is the only thing that will keep you sane as you go through caffeine withdrawals or try to push through that last set of push ups. That being said, yesterday I finished week 1 of Jamie Eason's Live Fit program. On 12/2/13 I weighed in at 180.6, yesterday I weighed in at 177.8...it may not seem like a lot, but I am pretty proud of that number.

I cannot stress the importance of setting realistic goals for yourself, you cannot think that you will lose 10lbs in a week or you will just set yourself up for failure. You didn't gain all that weight overnight, you are not going to lose it overnight. This was my problem for years, if I did not see immediate progress I gave up. This time around I am trying to focus more on how I am feeling vs. how I look.

Today was chest/tricep day for me and I have already noticed a huge difference in upper body strength. Last week, I attempted pushups for the first time in who knows how long. I performed 3 sets of 12, but was unable to do all the sets in the plank position and had to resort to my knees and take many breaks in between (no shame in that). However, today  I was able to perform the entire set without getting on my knees. I still had to take a few breaks, but like I said it's progress!

Once you get through that mental block telling yourself you cannot finish that last rep or that you need a dr. pepper to get through your day, you will be surprised at what you can accomplish.

Have a healthy week!
XOXO- Kathie

Just be happy!

In May, I was blessed with the opportunity to work with an amazing young man named Dan. He is 22 years old and is diagnosed with Autism and Intellectual Disabilities, but he is so much more than that. Dan is the most amazing person I have ever met. He is so full of life and love and is constantly showing me how to be a better person. It is so sad to me, when I take Dan out in public I constantly see the looks of sympathy from strangers that are thinking, "Oh, poor thing." It is funny that they feel so sorry for this boy, when really they should be jealous. Dan does what God calls each of us to do, show unconditional love for everyone. He will never have to know how horrible this world can actually be, he just goes about his day with a huge smile on his face. I have seen him grow so much in just the 6 months that I have been with him, and I know he can exceed the expectations placed on him, because Dan is secretly a genius. When you are a child everything is magical, you can be anything you want to be and you believe the best in everyone...why would anyone want to grow up?  As adults we tend to lose these ideas. We grow up and reality sets in, and unfortunately we find out that the world is not always fair. Sometimes it takes someone like Dan to show us what we are missing, so here are 6 simple ways to be happier with your life, according to Dan:

1.Take more naps

2. Ice cream makes everything better

3. It is OK to be a little silly sometimes

4. Smile more often

5. Give more love

6. And lastly...always root for the Aggies, WHOOP!

XOXO - Kathie

Day 1 - OUCH!

Yesterday was an interesting day for me, not only was it the first day of starting Jamie Eason's Live Fit program, but I also was bit in the face by a dog and had to have several stitches in my nose....needless to say I am feeling all of it today...That should be a testament to how hard I worked out on Monday..what hurts worse? dog bite or sore muscles? Today I wanted to give everyone a little breakdown of the program I am following. As I said in my previous post it is a 12 week program, but this isn't something you do for 12 weeks and then slip back into your old ways. This is for life. The program is broken down into 3 phases.

Phase One:
This phase is completely about building muscle (there is no cardio during this phase) I know as a female I am constantly worried about not wanting to lift too much for fear of bulking up, but if there has one thing I have learned from being a health major it is the importance of strength training for your bones. For those who do not know,osteoporosis is more common in women. Like I said before, I am a 22 year old woman right now, but I will never be as young as I am right now in this moment.

During this phase you will lift 4 days a week. Yesterday was chest and tricep day, my workout included:
-Wide pushups
-Narrow pushups
-Bench press
-Tricep Extensions
-Tricep Pushdowns
-Dumbbell Flyes
*I did 3 sets of each at 60% of my max weight
*For video demonstrations of each of these workouts go to:
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html