Power Of Self-Talk

Happy Monday ya'llll:) Time to start off the week right and talk a little about ourselves and our minds.

Last night, I watched that movie What Women Want with Mel Gibson. It made me really realize, we are ALWAYS having conversation with ourselves in our head. That's why I find people watching so fun..you can ask.."what are these people really thinking right now?"

Most of the time, we don't know what other people are thinking...and sometimes we wish we understood other people a little better. But, what we do know, is what WE are thinking.

It is SO crucial and important to keep positive self-talk.

If one day it seems like nothing is going right, you look in the mirror, and criticize, then do nothing about it...where is that going to get you?

If you think something, take action for it, then you will see results the way you think.
NEGATIVE EXAMPLE...THOUGHT: My ass is too small but my stomach is spilling over my pants. ACTION: Going to the kitchen, grabbing a bag of chips, and watching TV. RESULT:  small ass, spilling stomach.

POSITIVE EXAMPLE...THOUGHT: Damn, I look good in these workout clothes! ACTION: Head to the gym with an apple in hand. RESULT: Looking even sexier in your gym clothes.

see?
WHAT YOU FOCUS ON, YOU WILL GET!

I have an challenge for those of you who need some help with becoming more of a positive thinker...Write down 10 things you specifically LOVE about yourself...mental or physical...tape it to the mirror that you look into everyday:) Also, write down 3 things you desire to change about yourself and HOW you will change,The way YOU see yourself..is how you'll reflect on other people too!

Head to the gym, with a smile on, and feel good:D Enjoy you're lovely monday everyone!

Stay BeYOUtiful -Katie


PS- People are taking on my GO GREEN challenge! It's not too late:) Lauren sure knows how it goes!

Diet Challenges! #1: GO GREEN

Every Sunday I will be posting a "diet challenge". I am doing this to not only challenge myself, but to see how my body reacts to different types of foods.

This weeks challenge is to "GO GREEN!"..if it's not green, don't eat it.
I'm not saying to go outside n start eating all of the leaves and mold...I'm saying..for every meal, incooerpeate a green veggie!

Here are some that I am going to include...

1-Asparagus
2-Broccoli
3-Green Beans
4-Cucumbers
5-Green Peas
6-Spinach (frozen or fresh)
7-Kale
8-Brussel Sprouts
9-Green Pepper
10-Edamame
11-Seaweed
12-Celery

(Also try blending some veggies to make power smoothies!)

GO GREEN and feel good! Make sure that you pair your green veggie with a complete protein with each meal. Example- cucumber and chicken...or broccoli and tofu! Snack on greens thru your day, and you'll be feeling better in no time:) Keep it up for the week!

"Green fruits and vegetables are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.
The "indoles" in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects. " -http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm


One more thing this ^^^^ didn't mention- green veggies WILL make you feel and look SO much better:)





Stay beYOUtiful;) -Katie

Cardio AND a full body workout after that??!

Hey guys:) So, last night I went to the Sunset Dubstep show at the SJ Civic center with Pendelum! It was AWESOME. Even better, woke up this morning suuuuper sore from dancing the night away. Anyhow, I'm still in my house cleaning and wishing that I had more energy to workout. Times like these require COFFEE!! Thank God for it:)

Some days, we dread going to workout because we feel no motivation. In order to keep your motivation going...here are a few suggestions that I have for you:

1) Update your music player! Get some bumpin' new music to workout to. Or add a new pandora station.
2) Drink some coffee! It'll give you that spike of energy needed to get your butt out the door!
3) Have a powersnack!! Berries, fruit, trail mix, yogurt, ect.
4) Drink some water! Or washup, mabye you feel like you need to refresh.
5) Workout to relax ! even if the workout itself may be straining, use it as time to clear your mind of any issues!
6) Vent like I am right now so that you feel like going to the gym, post a comment on my page!:) TIME FOR THE GYM!

Stay beYOUtiful:)
-Katie

Workouts!! +Thriving Thursday!

Hey guys! Since It's mid week, I hope you're feeling extra good about your eating and workout routines:)

Here's my workouts for this week so far!

M-Back, Bi, Cardio,Abs

Back- Deadlifts, Single Rows, Lat pulldown, Pullups, Double rows

Biceps- inner curls, outter curls, concentration curls

Abs- Leg lifts, reverse crunch, decliner crunch

Cardio- 1hr tredmill walk, IMC Kickboxing class

T-Quads,Shoulders, Cardio

Quads-Box Jumps, Hack Squat, Leg extensions, Lunges, Rack Squat

Shoulders- Frontal Raise, Lateral Raise, Military Press, Rear Delt Row

Cardio- 30min Stairmaster, 20Min elliptical

W-OFF (will workout CHEST+TRI sunday instead)

Thurs- Hamstrings,Cardio

Cardio-1 hr stairs

Hamstrings- Deadlifts, Leg Curl sitting up, Leg Curl laying down, hyperextension bench, leg press

I will put my cardio details up shortly as far as length of time and intensity:) 

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THRIVING THURSDAY!

Every Thursday, I will feature one of my readers/ friends to be a part of my blog!
If anyone has a "before" picture and is working out hard for a goal, or has a before and after from working hard...give them to me so i can put u in my blog for every thursday!!!!! or, if you're just thinking of getting into shape, send me a before, and then in a few months of hard work when ur ready..send me an after:) i wanna promote people's hard work and success..feels so good! let me know!


Featured Success Of The Day! :ALEXANDRA MOSSIEV
My friend ALEX, whom I met in middle school , is very dedicated when it comes to working out hard consistently and eating right! here is her story~

She is well on her way to losing that freshman 15 and looks amazing so far! I can really tell that she feels extremely good about herself because she knows how well she's been training and taking care of herself. She will keep us updated with her journey too:) Thank you alex for inspiring all of us!!!

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Stay be-YOU-tiful:) ~Katie

Workout song of the day:

You're putting THAT in your mouth?

You may be thinking- BUT, I like junk food! BUT, Do you like the way it makes you feel? UHM...well my answer is..NO!

When it comes to eating, you have to know what your body reacts to best. You should know when to eat, how often to eat, what you should eat, and before you put it in your mouth- why are you eating it? Are you really hungary and need something to fuel up with? Or maybe just bored?


For me, I react best to eating a high protein diet with a lot of fruits and veggies. I feel better in that i have more energy when I eat every 2-3 hours in small meals rather than 3 large meals a day.  Here is what I do to keep myself in check with the food I eat:

1.I went to http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm to see how many calories, how much fat, carbs, and protein I need to eat everyday to fuel for my hard workouts. It's not about eating less calories as much as it is in getting the nutrients needed to gain muscle and be lean.

For me:
Calories: 2400-2800
Protein: 210-244g
Carbs:270-315g
Fat:53-62g

2. Write down EVERYTHING eaten and understand how much of everything that you ate in order to get an accurate reading on the nutrition label.

By keeping track this way, you will know EXACTLY what you're putting into your body. Some people will say "don't count calories..blahblahblah"..but..for me..by keeping track of everything keeps me knowing what I need for my body to feel good. 

My friend, Noel (pictured above), is a very active guy who has found that eating 3 meals a day works well for him. He is doing something similar to me, he has a goal and is addicted to working out. But like me, realizes that food intake is a big part of it. Here is what he ate:

Breakfast 
- 2 six ounce patties made of low fat turkey
Lunch 
-1/2 a turkey sandwich (with wheat bread) and 1 cup of chicken noodle soup 
Dinner
- same as breakfast


As you can see, he is succeeding in his journey to becoming fit and feeling great, too. I will be posting about M,T,and W workouts tomorrow:)

Stay be-YOU-tiful;)-Katie

The Plan

Alright guys, here we go! So, if you have known me for a while, you may know that I LOVE to workout. But, that I also really enjoy food. Now, this combo is a tough one when trying to look petite. Well, I figure since I am 6'1, petite is not and will never be an option for me. The other option I will go for though... strong, sexy, and beautiful. It all starts with the feeling, then the physical part will come along. 

Today, I wrote out a plan. This plan consists of my weight that I will be on my 21st birthday. Since I'm 19 1/2, I will plan to lose about 3 lbs every month. In June I weighed 202lbs. July, 197. I am going at an even faster rate than I wanted. But this is perfect, because it shows how just with a clean diet and solid workout plan, I can achieve my goal. 

My Goal: By Jan 2013, I will weigh 160lbs! 

A lot of people tell me that this number is unrealistic. But, I am keeping it in mind and will adjust it as i get closer. 

Here's my WORKOUT plan:

M-Cardio,Back,Bicep

T-Cardio,Abs,Quads,Shoulders

W-Cardio, Chest, Tricep

Th-Cardio,Abs, Hamstrings

F-Cardio, Butt

Sat-Cardio, full body

Sun-OFF!

(Everyday at least 45min Cardio=Kickboxing, Walking uphiill, Rowing, Bike,Elliptical, Stairs, ect.)

(Do 3 sets of 5 exercises per body part...details posted soon!)

Diet Plan-

Meats:Chicken, Turkey, Tuna

Fruits/Veggies:Cucumbers,Spinach, Edamame,Apples, Celery, Oranges, Carrots

Complex Carbs: Oatmeal, Kashi Go-Lean cereal,

Dairy: Nonfat Greek Yogurt, 

Drinks: WATER, Almond Milk, No-Sugar Protein Shake, Coffee, Diet Coke,(2 alcohol drinks/week MAX)

LIMIT SWEETS!

I will be posting my workouts and what I eat daily so that not only do I stay on track, but so I can help others keep their goals in line. 

Stay be-YOU-tiful;)-Katie

Key to seeing results- WHAT YOU DO OUTSIDE OF THE GYM!

Your body gets good at what you ask it to do!

*Eat well balanced meals and snacks throughout the day. EAT CLEAN! fruits, veggies, nuts, lean meats. (if it has a mom or grows from the ground- its good for you!)

*Drink ½ body weight in ounces/day

*Get 8 hours of sleep every night!

*Not worry so much about the numbers you see on the scale- but the difference you see the next time you measure. 

Be proactive and be nice to that body! it works hard for you, so you should work hard for it! 

stay beYOUtiful:D

-katie