Happy Almost 2016. 

Time to sit down and rewrite those goals.

Review 2015 and see where you failed and start over.

How many of those goals lasted beyond February of 2015. 

How many of you invested in yourselves? 

I have seen a lot of posts about the cost of gyms and fitness programs.

I will be the first to admit I am not cheap but I am not expensive either. But you will not get the one on one attention you DESERVE anywhere else unless you hire a personal trainer! You won't come to a class that has even 40, 30, 20 or even 15 people. I design workouts around your goals, what you love and what you hate and most likely need to work on. Why... because I care about you. I care about your goals. I truly care about your soul and well being. I don't just collect and then not care if you don't show up. I message you, text you and remind you to get here, call you out when you think you may not want to come. You matter, you matter to me and you matter to the rest of the crew. 

My goal is to help you become the best version of yourself which should be our ultimate goal. 

So don't sell yourself short.

This country spend billions of dollars on supplements, fad diets, pills, shakes and anything else that will convince us we will loose weight and have more energy. 

Do you know what else will give you that for a very small price! 

Exercise, sleep and clean eating. 

So take a look around your closet.... how much did you spend on those shoes and that purse... 

how long will those last you, do you they make you look stronger or thinner, 

do they help you eat better? 

What do you really want in 2016? 

Invest in yourself. You are worth it. 

Write down those goals and stick to them beyond February of 2016. 

I have plans for you in February if you are brave enough to join me.

When most fall off the bandwagon I will be there to keep you focused. 

Happy New Year!

Keeping it simple stupid!

Do you want to be better? 

Do you want to truly know what you are capable of?

Then you have to get uncomfortable. 

You have to go against the way of the world.

You want to loose weight?

No fancy potion, pill of magic drink will get you there.

It takes hard work. You have to push yourself to get uncomfortable in your workouts.

You have to choose to feed your body good food. Food that will help you grow. 

Quit feeding yourself crap. 

You would not feed your dog fast food so why feed yourself or your kids that crap. 

Quit making excuses. Start making the time to prepare meals that your 

body will benefit from. Start treating your body with the same respect you give your dog. 

Don't skip breakfast take 2 minutes and make a protein shake 
and have a banana with it!

Hard boil some eggs so you have no excuses. 

We spend hours on facebook or the computer screen... 

Take 10 minutes out of your day and move your body, get uncomfortable. 

Go run up some stairs for 10 minutes, Run for 10 minutes HARD, knock out some burpees to a great tune. A 4 minute burpee workout will do wonders for you! 

 Trust me those 10 minutes will give you all the energy you 

need to get through your afternoon slum. 

And lastly and most importantly.

Start giving your day to the Man who created you. 

The man who created you in His image and likeness.

The man who loves you and is waiting for you to talk to Him EVERYDAY.

The Man who is there for you no matter what.

The Man who only REQUIRES 1 hour a week but desires you everyday.

We are only here because of HIM. 

Give Him yourself.

One simple step.

"Jesus I love you and I give you my life."

Start there and then spend a little more time with Him everyday.

Your life WILL CHANGE!

Get up and make it happen. 

Make it happen because YOU ARE WORTH IT.

We have all been there.

We have all wanted to throw in the towel.

Wanted to give up.

Thought it could never happen.

I believe in you. 

I think you can do it.

I want to help you realize that you can do it.

So quit the magic potions, pills, starvation diets and 6-10 weeks plans.

Join me on a journey that will take you to new levels for life.

Not just temporarily but... 

Spiritually, physically and mentally.

I won't give up on you.

It won't be a short cut, it won't be easy.

It will take sacrifice, sweat and possibly tears.

But it will be worth it. 

Because you are worth it. 

And all it takes is for you to realize it.

"Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength."

August Witson

Shortcuts!

We all hear about them. New diets, new fads, they come in all forms. 

Trust me I have been amazed at some of the new products out there. 

This is not something you do for 2 months and then stop.
This is something that you do for a lifetime. 

This is training for life. 

I have been doing a lot of studying lately and I was shocked by this stat.

"just 48 hours after exercise, the body hits a lower steady-state rate of protein synthesis and stops building and repairing muscle" 

48 HOURS! Atrophy begins. WHAAAT?

As we age we naturally loose muscle Mass and bone density and ladies..........

This begins in our 30's. 

Are we too loose hope? No way! But we certainly should not be looking for fast 
fixes or way to improve our health WITHOUT working our bodies and feeding our bodies properly. 

Most of us eat too little protein, or don't eat enough period. We drink too much, 
eat the leftovers on our kids plates, say we don't have time to eat healthy. 
We eat out too much and think our choices are healthy... 
now combo that with stress and we are setting ourselves up for disaster. 
Here is the thing... it can be fixed. With a little bit of patience, some TLC (towards yourself that is),
 and prep you can do this and when you do it will become a healthy habit! 
1. Tell yourself YOU ARE WORTH IT and make no excuses. 
Exercise relieves stress PERIOD! It releases feel good endorphins, improves your mood, 
sleep and allows you to forget about daily problems. 
Think of it as an escape! You don't need to exercise for an hour.
 Make it 20 minutes of good heart pumping work and be done with it! 
Try my online bootcamp. I promise you a good workout! 
2. EAT. Make is simple! Don't have time? I have tons of ideas for you! Just ask!
3. YOU OWE IT YOURSELF, your family, your kids, your significant other and to the big Man.
He gave us a body to take care of. Think of it this way. 
Would you feed your child or pet a bowl of candy for breakfast, or fried food every day, 
or allow them to drink soda at every meal? 
Or better yet would you just NOT feed your pet or child? 
Would you NOT walk your dog? Allow your children to sit on the couch and watch TV ALL DAY?
Then why treat yourself that way?
You cannot take care of others if you don't take care of yourself. 
Realize that you are worth the work and time it takes to feed, pamper, and workout!
And don't forget about your soul! We cannot do it alone. 
Discipline requires faith... in yourself and the big Man. Don't try to do it alone either!
LASTLY GET EVERYONE ON BOARD! YOU NEED A SUPPORT SYSTEM!
Make it a family affair! Clear the cabinets together. 
Tell your friends/spouse.... "Not until I get my workout in" "NO, I cannot eat out tonite, how about you come over and we make a clean meal together?" 
Don't be sabotaged or feel guilty about making the right choices. Be an example and watch them follow! 
Remember I am always here if you need help! Or suggestions or back up!!!!
Work hard, play hard, pray harder!!!!!!
Kate

Join me for OUTDOOR BOOTCAMP OR ONLINE BOOTCAMP! 
MESSAGE ME FOR DETAIL! 

2015. Feb. How are those New Years Resolutions coming along?
Still plugging away?
If not... it is time to get things back in check.
Time to reevaluate.
So this is your check in.
1. How is your faith life? Getting to Mass/Church? Praying daily? Offering your day to Christ.
If you are not, drop on your knees now and do it! It will be life changing.
2. How is the pantry looking these days? Is it full of good healthy food that will fuel you or do you still have the hidden stash of treats when you have a bad day. GET RID OF IT ALL! You don't need it. No one in the house does. So don't use your kids as an excuse either...
3. How is the waistline? Clothes feeling loose or tight? Time to start writing things down again. EVERY MORSEL AND DRINK. Cleaning up the kids plates. STOP IT. It is mindless eating. Eat for purpose. Eat because you are supposed to, don't do mindless eating in front of the TV or computer or when you are drinking.
4. Workouts.... winter is a hard time to stay active for many. The cold weather keeps people in.
Just because you don't want to go out does not mean you cannot get an awesome workout in at home.
Do you have stairs.... run up and down them for 10 minutes.
Do burpees... 1 minute of them as many as you can and do it 5-10 times throughout the day! No excuses.
5. Lastly and probably most importantly regarding exercise anyway (so I am learning)... how is your mobility? Work on it daily!

So this is your wakeup call! Need some motivation. PLEASE TALK TO ME!
We will be running an awesome March Motivator for ONlINE BOOTCAMP!
Let's do this! Let's make those resolutions game changers for life not just for a few months.

Pray Hard, Work Hard Play Hard!
Kate

First off this is raw... I did not edit it to make it sound perfect, I just spoke from the heart... and why... because I care, because I believe in everyone I train and everyone I work with and sometimes I believe in them more than they believe in themselves. I am tough, raw and I say it like it is. No sugar coating... Oh and I may be a little all over the place too but if you know me... you know that is normal too!

It's that time of year again. It has been awhile since I have written. But before we get into the craziness of Christmas and New Years I thought I should write. This time of year brings about many thoughts, memories, traditions, hopefully a lot of joy, and sadly stress. Have you been out lately? It is awful out there. No one has smiles on their faces, everyone is hustling around buying buying and buying more. People are honking at each other, pushing and shoving, desperately hunting for that Frozen Toy. So glad I have boys!

So why? Why do we do this to ourselves every year. We save all year to spoil our kids rotten and to be quite frank they would have more fun with a card board box. Are they grateful? Most of the time NO.
They just want more and honestly... how many of those toys actually make it to the next year?
Where is that precious toy you got them last year for Christmas? I know in our house a few of them are in cupboards and have not been played with at all. Don't call me scrooge. I love Christmas, I love Advent...
the preparation for Christmas. I always have great ideas to pray and do activities each day to keep Christ in Christmas but as always we get busy and sometimes it seems the Advent candle does not get lit for a long time.

How is that waistline feeling? A little thicker? Why is we let that go during the Holidays too? Exercise routines go out the door because we are too busy with parties and shopping. Eating healthy is a thing of the past... like maybe back in September... too many cookies and treats, party foods and drinks. I will start Jan 1 is what people will start to say. Write your resolutions list, your goals and then by February they are a thing of the past.

WOW negative Nancy... cool it. Yep I know but honestly am I right? I hope I am not and for some I won't be. I don't want to be. But life happens and we put priories aside and loose track of what we are supposed to be doing. You still have time to turn it around. You don't have to eat those treats, skip family dinners around the advent wreath. You just have to work around it. Simplify a little. How?

1. Three gifts for the kids or even one! Yes I know it sounds crazy but trust me they will be ok.
Bought too much, you can still limit it... donate the others or take them back!

2. Make that prayer a priority. Even if it is for a second. Look for opportunities. Each day I try to remind the kids to drop to their knees and simply offer Jesus their day. We often forget but the days we do are usually good days! Each day when I drop off my son at preschool I go make a visit in the chapel just to say hi to Jesus... it is often just for a minute before Zeke starts going for candles but it is still forming a relationship with Christ. Yesterday I had the honor of watching my twin nieces and I took them to chapel. They did not want to leave."I am still reading and I need to pray" They are three. It was beautiful. One of them was actually reading the bible in their own words of course but I can only imagine the Joy on God's face! It's the little things people.

3. Make someones day. Send them a text, and email or even a real mailed letter. It does not have to be long. Just tell them that you love them, you are praying for them, what you truly think of them. Trust me it will make their day.

4. DO YOUR EXERCISE. Take 15-20 minutes yes can chisel out that time. DO SOMETHING. Need ideas talk to me..... I got millions!

5. EAT WELL. God gave you your body to take care of it, to feed it right. Back in September I quite eating sugar except the bit of truvia I put in my coffee. I don't know why but it will be three months today I have not touched chocolate. And many of you know how I love chocolate and almonds. My peanut butter eating is under control. Yep I said it... 2 TB a day. Do I want more YES. But discipline comes into play and am I tempted YES! All the time. It sounds silly but we all have trigger foods that spiral us down an ugly path.
Saying NO once is the start. This week I gave my friend a jar and some marbles. I told her for every workout and every NO to something bad for her she was to put a marble in the jar. When it is full it is time for a NON FOOD RELATED REWARD. Often times we need to see our accomplishments because we forget them. Little victories... my Dad always used to call them. Little Yes to God. THEY MATTER even when it comes to food. That kind of discipline can lead to other positive discipline in your life I promise you.
So I think I have gone on enough...
the wrap up...

Simplify your Christmas. Give the gift of yourself! Spend time with people you would typically buy gifts for OR better yet do acts of service for them.
Get on your knees and offer your day EVERY DAY!
Make someones day!
Exercise and eat well... and let yourself see the little victories!

Peace. God love you. Merry Christmas!
Kate

God, give me the grace to see that I will only be as happy as I make my mind up to be. 

In every trial today, help me to see a gift, an opportunity, a calling, a blessing.

"Small steps for Catholic Mom"

My body hurts. I am definitely feeling older... and mind you I am NOT saying I am old! 

But I can tell that recovery is taking a little bit longer and

 I am not able to do as much volume in my training. Is this a set back?

No... it just means I have to learn to train smarter. It is however humbling.

There are still so many things that I would like to do and the realization 

that I may not be able to perform at the level I could when I was 10 years is frustrating at times. 

But I am not frustrated for long because in the grand scheme of things... I actually GET to workout. 

I love the discipline of working out and eating well. It keeps me grounded. 

I love pushing my body beyond what I think it can do. 

To be able to push past mental and physical plateaus is a gift. 

And in the times that I FAIL, which are MANY, 

I am reminded by my close friends and my husband that if I am NOT failing 

I am not growing and if I am not failing then I am not trying. So FAILURE is good. 

During this month of November don't look at your workouts as a chore. 

Look at them as a privilege 

Attack them with pride and work hard, remind yourself that you are alive. 

Make it hurt. And look at your workouts as a gift.

God gave you a temple to store your soul! Take care of it.

Don't fill it with crap or treat it like crap. 

You would not fill your gas tank with high fructose syrup.

You would not send your kids to school after having a bowl of candy for breakfast.

Take pride in your body. Love it and respect it. 

Feed it WELL. Treat it WELL. 

When you do you will be amazed at how it responds.

And of course.... you know I cannot leave without reminding you to take care of your soul too.

I challenge you every morning to simply drop on your knees the second

 you get out of bed and offer your day to the big Man. 

Lastly, get a little notebook and every night write down things you are thankful for during

 this month of Gratitude! We have so much to be thankful for. 

Both will change your life. 

Bootcamp is still is full swing and so is Online Bootcamp!
Thank you for being a part of it!

We will have some more Challenges coming for December and January so stay tuned! 

Pray hard, work hard and Eat Well!
Kate