hey guys:] sorry i havn't posted in a while, school is kickin my booty.
anyhow, wanted to drop in and talk about the big bad HOLIDAYS.
we all know that it's known that we tend to gain a little weight during the winter. why though? well i think most of us mistaiken the HOLIDAYS for being a long period of time, when really, the holidays on consist of a few days of the year. for example, halloween isn't a full week. it's a day. cheat meal it up on that day and then get right back on track.
imagine that your destination is your goal. you are driving in a car. a tire pops, what do you do? well, you don't get out and slash the other 3..do you? OF COURSE NOT. change out the tire, OR, mabye call for some help.'
same situation with workingout and eating rite. if you slip a day or 2, no worries. GET BACK ON TRACL. it's never too late. hope you all have a safe and happy halloween:D Stay beYOUtiful-Katie
Workout with your HEART and SOUL! Stop going to the gym and doing the elliptical on level 0 for 20min. MUSCLES ARE SEXY! It's time to amp up your workout, and start getting excited to see results by doing it all right! Follow me on my journey in becoming even stonger, sexier, and empowered by workingout and eating right!
Sunday, October 30, 2011
Wednesday, October 12, 2011
You're not weak, Your workout's are just REALLY strong.
Good morning bloggers:]
It has come to my attention that many people that try new workouts that are hard think that they are really weak. If you think it, you'll believe it. Rather, your thought should be more focused on the workout itself being a challenge and something to work on rather than blaming yourself.
We are responsible for our body and thoughts. Our workouts MUST be strong in order to improve. If your workout was EXTREMELY light [unless you have an injury] what is that good for? nothing for seeing results. In my opinion, I think It's better to attempt things that are more challenging and believe that you can do it and feel as though you had a hard workout rather than just "getting by"/ The only way you'll get stronger is if you DO IT.
Not only for working out is this is great way of thinking, but in everyday life, too. We must challenge ourselves if we want to grow and learn from our mistakes .
So today's challange is to make a little mistaike and LEARN from it:] Hope you are all having a great week. Sorry for not posting for a while. I've been keeping up with my workouts and changed my routine last week, so I will post about that next time. Stay BE-YOUtiful:]-Katie
It has come to my attention that many people that try new workouts that are hard think that they are really weak. If you think it, you'll believe it. Rather, your thought should be more focused on the workout itself being a challenge and something to work on rather than blaming yourself.
We are responsible for our body and thoughts. Our workouts MUST be strong in order to improve. If your workout was EXTREMELY light [unless you have an injury] what is that good for? nothing for seeing results. In my opinion, I think It's better to attempt things that are more challenging and believe that you can do it and feel as though you had a hard workout rather than just "getting by"/ The only way you'll get stronger is if you DO IT.
Not only for working out is this is great way of thinking, but in everyday life, too. We must challenge ourselves if we want to grow and learn from our mistakes .
So today's challange is to make a little mistaike and LEARN from it:] Hope you are all having a great week. Sorry for not posting for a while. I've been keeping up with my workouts and changed my routine last week, so I will post about that next time. Stay BE-YOUtiful:]-Katie
BIRTHDAY SHOUTOUT to STACEY:] happy 20th.LOVE YOU
Wednesday, September 14, 2011
5 tips for being a 10 on the hotness scale:]
Hey bloggers, soooo you may be thinking..is your title of this blog today really having to do with being a hotness scale?
The answer is YES. Because, not to be shallow, but if you consider yourself a ten, you will feel confident and feel great about yourself. Here are a few tips to help you be a 10:]
1: FOOD:] Learn how to read nutrition labels, know how many calories you should be eating per day vs grams of fat protein and carbs, drink plenty of water, snack throughout the day to keep your metabolism high so you always have energy, and practice portion control.
EXAMPLE: In order for me to reach my weight goal, I must consume 2000 calories everyday..including 200g Protein, 250 carbs, 60g fat. to get these nutrients I will eat 6 small meals throughout the day. I will always carry my water bottle with me, and keep my portions small. Nothing bigger than the palm of my hand.
2:WORKOUT:] Split your workouts into 2workouts a day at least 4-6 days a week with at least 4 hours between each workout. This way, your body will always be working for you, and you'll become a fat burning machine.
EXAMPLE: I wake up M-TH at 6AM to get my ass in the gym for 40-60min light cardio. Then in the PM, I'll do a weights and mini 20min cardio sesh. simple, and VERY effective. It takes more energy to criticize yourself in the mirror than it does to get your ass up in the morning. JUST DO IT.
3:BEING YOU:] Be confident and cool. Think of yourself as your own masterpiece. Your self-talk is so important. What you are to yourself, others will see. Write down what your proud of to enforce it to yourself if you really have to. Present yourself to people in a positive way. Don't worry so much as to what others think but of what you think of yourself. make a mission statement for yourself for your purpose in life. Even if you don't exactly know yet, make one up that sounds reasonable.
EXAMPLE: My mission- Some of you guys who have known me for a while may say I have changed a lot. You may say for the worse, but I say for the better...therefore I AM. You may say traded a sweet/shy girl for a cocky girl who only cares about looks, but I say for confidence and feeling good. You may say I've changed to" impress" others..but instead im just looking at myself in the mirror saying .."damn i look good". I'm here to make a difference in my world and not sit around wishing I were someone else. It's my time to get what I give to the world. I'm ready to give it my all. My heart. My soul. My passion.
4: ROLE MODELS:] It's important to have people in the world to look at who have succeed and see the different things you can take from them in order to succeed for yourself. Look at famous people, people in the world, people that used to be in the world, family members, even close friends or people you know form facebook that you admire for who they are and what they do but don't know too well. If you do what they do and aren't afraid to ask for guidance, you will succeed and mabye find your own twist of doing a similar thing.
EXAMPLE: My friends/people that workout at my gym are inspiring for me. I see them everyday of my life and I notice the things that they do. I learn new technique from some of them when I ask for help. It's important to keep learning new things. Also, bodyrock.tv is one of my favorite workout/nutrition sites/blogs.
5: AWARNESS:] It's all about WHO ,WHAT, WHERE, WHEN, WHY. What makes you curious/distracted/excited/motivated? Who helps/hurts/loves/motivates you? Where do you work hard/feel good/feel uncomfortable? When are you effective/moody/motivated? Why do you feel/act/be a certian way?
EXAMPLE: I feel motivated to workout in my favorite gym everyday because I love the people at my gym, I drink a cup of joe b my workouts for energy, and I want to look/feel great about myself. BAM..see? that easy:]
SO, those were my five tips for being HOT. Now, hotness isn't only about looks. Sure, its included..but is a person feels good, it will reflect onto other people as well. Try some of these things and let me know how it goes. I look forward to hearing what you have to say.
Stay BeYOUtiful;]
-Katie
The answer is YES. Because, not to be shallow, but if you consider yourself a ten, you will feel confident and feel great about yourself. Here are a few tips to help you be a 10:]
1: FOOD:] Learn how to read nutrition labels, know how many calories you should be eating per day vs grams of fat protein and carbs, drink plenty of water, snack throughout the day to keep your metabolism high so you always have energy, and practice portion control.
EXAMPLE: In order for me to reach my weight goal, I must consume 2000 calories everyday..including 200g Protein, 250 carbs, 60g fat. to get these nutrients I will eat 6 small meals throughout the day. I will always carry my water bottle with me, and keep my portions small. Nothing bigger than the palm of my hand.
2:WORKOUT:] Split your workouts into 2workouts a day at least 4-6 days a week with at least 4 hours between each workout. This way, your body will always be working for you, and you'll become a fat burning machine.
EXAMPLE: I wake up M-TH at 6AM to get my ass in the gym for 40-60min light cardio. Then in the PM, I'll do a weights and mini 20min cardio sesh. simple, and VERY effective. It takes more energy to criticize yourself in the mirror than it does to get your ass up in the morning. JUST DO IT.
3:BEING YOU:] Be confident and cool. Think of yourself as your own masterpiece. Your self-talk is so important. What you are to yourself, others will see. Write down what your proud of to enforce it to yourself if you really have to. Present yourself to people in a positive way. Don't worry so much as to what others think but of what you think of yourself. make a mission statement for yourself for your purpose in life. Even if you don't exactly know yet, make one up that sounds reasonable.
EXAMPLE: My mission- Some of you guys who have known me for a while may say I have changed a lot. You may say for the worse, but I say for the better...therefore I AM. You may say traded a sweet/shy girl for a cocky girl who only cares about looks, but I say for confidence and feeling good. You may say I've changed to" impress" others..but instead im just looking at myself in the mirror saying .."damn i look good". I'm here to make a difference in my world and not sit around wishing I were someone else. It's my time to get what I give to the world. I'm ready to give it my all. My heart. My soul. My passion.
4: ROLE MODELS:] It's important to have people in the world to look at who have succeed and see the different things you can take from them in order to succeed for yourself. Look at famous people, people in the world, people that used to be in the world, family members, even close friends or people you know form facebook that you admire for who they are and what they do but don't know too well. If you do what they do and aren't afraid to ask for guidance, you will succeed and mabye find your own twist of doing a similar thing.
EXAMPLE: My friends/people that workout at my gym are inspiring for me. I see them everyday of my life and I notice the things that they do. I learn new technique from some of them when I ask for help. It's important to keep learning new things. Also, bodyrock.tv is one of my favorite workout/nutrition sites/blogs.
5: AWARNESS:] It's all about WHO ,WHAT, WHERE, WHEN, WHY. What makes you curious/distracted/excited/motivated? Who helps/hurts/loves/motivates you? Where do you work hard/feel good/feel uncomfortable? When are you effective/moody/motivated? Why do you feel/act/be a certian way?
EXAMPLE: I feel motivated to workout in my favorite gym everyday because I love the people at my gym, I drink a cup of joe b my workouts for energy, and I want to look/feel great about myself. BAM..see? that easy:]
SO, those were my five tips for being HOT. Now, hotness isn't only about looks. Sure, its included..but is a person feels good, it will reflect onto other people as well. Try some of these things and let me know how it goes. I look forward to hearing what you have to say.
Stay BeYOUtiful;]
-Katie
Saturday, September 10, 2011
I'm BACCCK
Hey Bloggers:] So sorry for nt posting for a while. Getting my stuff together because I recently started school. That doesn't mean though that I've stopped working out and eating right though hehe
Recently in my communication class in school, i had to talk about an accomplishment in my life. I sat in the library brainstorming a few ideas but nothing was exciting. graduating from highschool?giving a speech at grad?my job workin with my dad? i mean, sure these things are cool...but i need to talk about somehting i LOVE. in my life, as u may know, what better than to talk about what i'm doing right now?? WORKINGOUT and EATING RIGHT for a goal:] awwwhhhyehh.
I havn't posted in a few weeks. SO, I must tell you all..i have my 2nd weigh in...I started at 202 on june 24th, was 197.6 on July 24th, and on aug 24th i was 193.6. Agian, my goal is to lose 2-3lbs per month. very do-able considering that my school schedual has got my workingout 2x a day:]
Heres my new sched:
Sun-OFF
Mon-AM light cardio 40-60min, PM weights BACK/BICEP, 45min Run intervals
Tues-AM light cardio 40-60min, PM weights SHOULDERS/QUADS/lite ABS, 45min Run intervals
Wed-AM light carido 40-60min, PM weights CHEST/TRI, 45 min run intervals
Thurs- AM light cardio 40-60min, PM weights HAMSTRINGS/BUTT/lite ABS, 45 min run intervals
Friday -Afternoon 1hr cardio, SUPER-ABS
Sat-Afternoon 30min cardio, FULL BODY [1 set of an exercise for each body part]
I'll keep you guys posted:] this week I will show you guys how to make my favorite breakfast sandwhich after my morning cardio.
Stay Be-YOU-tiful:]
-Katie
PS-This is an awesome song. Try it in ur next weight sesh;]
Recently in my communication class in school, i had to talk about an accomplishment in my life. I sat in the library brainstorming a few ideas but nothing was exciting. graduating from highschool?giving a speech at grad?my job workin with my dad? i mean, sure these things are cool...but i need to talk about somehting i LOVE. in my life, as u may know, what better than to talk about what i'm doing right now?? WORKINGOUT and EATING RIGHT for a goal:] awwwhhhyehh.
I havn't posted in a few weeks. SO, I must tell you all..i have my 2nd weigh in...I started at 202 on june 24th, was 197.6 on July 24th, and on aug 24th i was 193.6. Agian, my goal is to lose 2-3lbs per month. very do-able considering that my school schedual has got my workingout 2x a day:]
Heres my new sched:
Sun-OFF
Mon-AM light cardio 40-60min, PM weights BACK/BICEP, 45min Run intervals
Tues-AM light cardio 40-60min, PM weights SHOULDERS/QUADS/lite ABS, 45min Run intervals
Wed-AM light carido 40-60min, PM weights CHEST/TRI, 45 min run intervals
Thurs- AM light cardio 40-60min, PM weights HAMSTRINGS/BUTT/lite ABS, 45 min run intervals
Friday -Afternoon 1hr cardio, SUPER-ABS
Sat-Afternoon 30min cardio, FULL BODY [1 set of an exercise for each body part]
I'll keep you guys posted:] this week I will show you guys how to make my favorite breakfast sandwhich after my morning cardio.
Stay Be-YOU-tiful:]
-Katie
PS-This is an awesome song. Try it in ur next weight sesh;]
Saturday, August 20, 2011
I want..I need..
I finally got the new cosmo magazine! So happy! I was looking through it spotting some new things I wanna get for when I go back-to-school shopping.
As I was looking through the magazine..I realized I kept looking at the girls wearing the cute outfits saying "Omg I wanna wear that so I can look like her!" or "I need that now!". Is it really the item that I want? Do I really think a material item will make me into a happier person? Or is it the model that I really want to look like?
Mabye what I really want is to have 100% discipline so that I can feel 100% about myself all the time. It's funny how we can look at someone and think "man, I wish I was them..." (for whateevr reason). But WHY! We do this because we aren't fully satisfied with ourselves.
Next time you catch yourself wishing you were someone else, wishing you were somewhere else, or wishing you looked different, just take that moment back for a second and realize that you can change ANYTHING for yourself and about yourself. Just be in the moment and realize what you really want, PICTURE IT IN YOUR MIND! It may take a day, maybe a year, maybe 10 years to fix what you want fixed. Just keep your head up and remind yourself of your goals and that you CAN do it. You just have to work hard and keep your priorities straight:) Have a fabulous weekend!
Stay BeYOUtiful;)-Katie
As I was looking through the magazine..I realized I kept looking at the girls wearing the cute outfits saying "Omg I wanna wear that so I can look like her!" or "I need that now!". Is it really the item that I want? Do I really think a material item will make me into a happier person? Or is it the model that I really want to look like?
Mabye what I really want is to have 100% discipline so that I can feel 100% about myself all the time. It's funny how we can look at someone and think "man, I wish I was them..." (for whateevr reason). But WHY! We do this because we aren't fully satisfied with ourselves.
Next time you catch yourself wishing you were someone else, wishing you were somewhere else, or wishing you looked different, just take that moment back for a second and realize that you can change ANYTHING for yourself and about yourself. Just be in the moment and realize what you really want, PICTURE IT IN YOUR MIND! It may take a day, maybe a year, maybe 10 years to fix what you want fixed. Just keep your head up and remind yourself of your goals and that you CAN do it. You just have to work hard and keep your priorities straight:) Have a fabulous weekend!
Stay BeYOUtiful;)-Katie
Thursday, August 18, 2011
Lose that bellyfat once and FORALL!
So, I said that i've been working on losing it for about 3-4 years. It's possible to do it faster, but i want to KEEP it off and still get to enjoy my cheat meals 1x-2x a week :)
Stay BeYOUtiful:)-Katie
Tuesday, August 16, 2011
Diet Challenge #2- be a pro(tein) by eating to get lean!!!
This week- fill up on protine-ease on the carbs!!! Here's my protine eating schedule:
8am(wakeup)- protine toast (14g), 5 egg whites (6gx5=30g)
11am-snack: nonfat greek yogurt (10g)
1pm-lunch: edamame(16g), chicken(20g)
3pm-snack: apple, cheese stick (6g)
6pm-dinner: tilapia(20g) , quinoa (10g)
9pm-after workout: bananna, protine shake (20g)
11pm- bedtime snack: broccoli , kashi go lean cereal (16g)
each meal, I ate at least 1 block(or more) of protein (7g) per meal! EXTREMELY lean diets like this lead to a very lean, sexy body! eat like this for the week and see how you liike it! here are more foods with a great source of protein:)
GET YOUR PROTEIN ON;)
stay beYOUtiful;)-Katie
8am(wakeup)- protine toast (14g), 5 egg whites (6gx5=30g)
11am-snack: nonfat greek yogurt (10g)
1pm-lunch: edamame(16g), chicken(20g)
3pm-snack: apple, cheese stick (6g)
6pm-dinner: tilapia(20g) , quinoa (10g)
9pm-after workout: bananna, protine shake (20g)
11pm- bedtime snack: broccoli , kashi go lean cereal (16g)
each meal, I ate at least 1 block(or more) of protein (7g) per meal! EXTREMELY lean diets like this lead to a very lean, sexy body! eat like this for the week and see how you liike it! here are more foods with a great source of protein:)
BEANS
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Black beans | 1/2 cup cooked | 113 | 7.6 | 20.4 | .5 |
| Garbanzo (chickpeas) | 1/2 cup cooked | 134 | 7.3 | 22.5 | 2.1 |
| Kidney beans | 1/2 cup cooked | 112 | 7.6 | 20.1 | .4 |
| Lentil beans | 1/2 cup cooked | 115 | 8.9 | 19.9 | .4 |
| Lima beans | 1/2 cup cooked | 108 | 7.3 | 19.6 | .4 |
| Navy beans | 1/2 cup cooked | 129 | 7.9 | 24.0 | .5 |
| Soybeans (edamame) | 1/2 cup cooked | 127 | 11.1 | 10.0 | 5.8 |
| Tofu | 1/2 cup fresh | 94 | 10.0 | 2.3 | 5.9 |
DAIRY
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Cheddar cheese | 1 ounce | 114 | 7.1 | .4 | 9.4 |
| Cottage cheese | 1/2 cup | 110 | 14.0 | 3.1 | 5.0 |
| Cottage cheese, lowfat | 1/2 cup | 90 | 16.0 | 3.0 | 1.0 |
| Egg | 1 large | 75 | 6.3 | 0 | 5.0 |
| Milk, lowfat | 1 cup | 121 | 8.1 | 11.7 | 4.7 |
| Milk, skim | 1 cup | 86 | 8.4 | 11.8 | .4 |
| Muenster cheese | 1 ounce | 104 | 6.7 | .3 | 8.5 |
| Swiss cheese | 1 ounce | 107 | 8.1 | 1.0 | 7.8 |
| Yogurt, lowfat | 1 cup | 144 | 11.9 | 16 | 3.5 |
| Yogurt, nonfat | 1 cup | 127 | 13.0 | 17.4 | .4 |
FISH
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Anchovies, in water | 1 ounce | 37 | 5.8 | 0 | 1.4 |
| Halibut | 3 ounces | 93 | 17.7 | 0 | 2.0 |
| Mackerel | 3 ounces | 180 | 15.8 | 0 | 11.8 |
| Salmon | 3 ounces | 121 | 16.9 | 0 | 5.4 |
| Sardines, in water | 1 can | 130 | 22.0 | 0 | 5.0 |
| Tuna, tongol | 1/4 cup | 70 | 16.0 | 0 | 0 |
GRAINS
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Oatmeal, rough cut | 1 cup | 145 | 6.0 | 25.2 | 2.4 |
| Pancake, buckwheat | 1 4" diameter | 54 | 1.8 | 6.4 | 2.2 |
| Pancake, whole wheat | 1 4" diameter | 74 | 3.4 | 8.8 | 3.2 |
| Popcorn, dry | 1 cup | 54 | 1.8 | 10.7 | .7 |
| Quinoa, cooked | 1/2 cup | 115 | 4.3 | 21.5 | 2 |
| Rice, brown, cooked | 1/2 cup | 108 | 2.4 | 22.8 | .8 |
| Rye bread | 1 slice | 56 | 2.1 | 12 | .3 |
| Whole wheat bread | 1 slice | 56 | 2.4 | 11 | .7 |
POULTRY
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Chicken breast | 4 ounces | 193 | 29.3 | 0 | 7.6 |
| Chicken, light meat, no skin | 4 ounces | 196 | 35.1 | 0 | 5.1 |
| Chicken, dark meat, no skin | 4 ounces | 232 | 31.0 | 0 | 5.1 |
| Turkey, light meat, no skin | 4 ounces | 178 | 33.9 | 0 | 3.7 |
| Turkey, dark meat, no skin | 4 ounces | 212 | 32.4 | 0 | 8.2 |
GET YOUR PROTEIN ON;)
stay beYOUtiful;)-Katie
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