Goals 2019

Do you make yearly goals?  Every year I make goals.  I always make the standard fitness ones {lose X amount of pounds, fit into a size __, PR on a certain exercise} every single year.  

I have set a few for this year.  They all seem pretty attainable.  Did you know that when it comes to making goals they should be S.M.A.R.T?  

Specific
Measurable
Attainable
Relevant
Time-based

In short, you should make goals that you can actually reach, and give yourself a set time to do it.  Instead of I'm gonna lose 100 pounds, you should try I'm going to start going to the gym 3 times a week so I can lose 10 pounds by April.

Here's my list

1. Fit a size 9
2. PR everything
3. Compete {yes, i know that this is pretty broad but, I'm still deciding what I'm gonna do}
4. Grow my business
5. Be happy

2018 was a rough year for many people, including myself.  I'm just really hoping to make 2019 a good year.  What are your resolutions/goals for 2019?  Let me know

I'm Nobody. Who Are You?

I'm 34 years old.  I have been a mother for 16 years.  For the past 9 years that is ALL I have been.  I am tired of not being known for anything.   I don't have a "me" anymore.  I run my own business but, when people see me that's not what they see.  I'm Kaylee, Mo, and Sunny's mom.  I'm "Ms.Katie". 

The last time I did something that I wanted to do was 2013.  I used to  enjoy running mud runs.  I did them 2 years in a row before the one I was doing stopped offering them near me {I think they might have even gone out of business}.  I have tried to be my own person many times and I've always failed.  I'm tired of failing.

I finished this bike ride and I am SUPER proud of myself.  I like training for something, I enjoy finding something that makes me, me.   So, what's next?  The worst part of completing any big task is not knowing what to do next.  I kind of feel empty and pointless.  It felt good finally getting back to being a real person again, I can't quit.  

The thought of becoming a new person is really exciting.  I'm excited to take this journey.  I have a few ideas of who I want to be.  A couple things I want to focus my attention on.  Hopefully you'll stick around and find out what I decide to do. 

My big adventure

Swim

        So, I got to the LA Fitness as soon as they opened at 5 on Wednesday.  I headed straight for the pool.  My swim took me 1 hour and 1 minute.  {Side note:  Are my bikini bottoms cute??  My other ones died and I picked these up for $1 at Hot Topic}

        I had a few issues my first 8 and last 8 laps.  {There were 40 laps total}  During lap 7 I had goggle and hair issues.  My goggles fogged up so, I wiped them off and when I put them back on they started digging into my eyes and filling up with water.  I had to stop a few times to fix them.  Then my hair came out and I had to redo it.  During the last 8 laps I have having issues breathing.  I started coughing a few times and had to stop.  I think that I actually swam for 55 minutes.  I'm happy with that.  

Bike

        The bike ride was interesting.  We left the house later than I wanted and we hit traffic.  It took us about 2 hours to get out to bike rental place. I found this trail online, The West Orange Trail, in Winter Garden.  It's 24 miles each direction.  I refuse to ride on the street and I like being able to ride without worrying. And, added bonus, there's a bike rental at the start of the trail.   We got started on our ride at about 1:30.  The rental place closed at 5 so, we had 3.5 hours to finish the 56 miles.  
        The trail goes thru downtown Winter Garden.  This part of the trail is very poorly marked.  We (Kaylee, Mo, and I) took a wrong turn and spent 20ish minutes finding our way back to the trail.  
       

        I failed at biking the 56 miles.  We made it 23.  It took us 2 hours and 51 minutes.  Even tho I didn't complete the half iron distance, I DID complete an Olympic length.  1.5 km (.93 mile) swim and 40 km (25m) bike.    I know that I didn't train well enough, I know I should have done things differently.  But, I'm okay with what I did do.  Before I start training again I'm going to buy myself an actual bike and ride outside.  I think that that will make things better.  

     I will definitely be trying this again.  Next time I think I will find an ACTUAL race to do.  

What I'm Packing

The day is almost here!  I've made my list of what I'm packing.  It's not alot.  Just the bare necessities.

I figure that I will be biking for 3.5 or 4 hours so, I will end up getting hungry. But, I don't want to stop to eat so I'm packing a protein bar.  

Lots of water.  

Lip balm.  I have a feeling that I will need it

My Polar V800 watch and Heart Rate Monitor.  I'm really interested to see all my stats.

Have you ever done a long bike ride?  Tell me below what you packed to take with you.  Am I missing anything?

10 Days

10 Days left!  I am doing my Half Iron Aquabike in 10 days!  I'm not going to lie.  I'm really nervous.  I know that I have done as much as I could.  Actually, I know I could have done a bit more but, there is nothing I can do about it now.
All I can do is set myself up to do the best that I can possibly do in 10 days.  Here's my plan for the next 10 days.  They are in no particular order.

1. I'm going to cut out bread and I'm going to reduce my complex carb intake alot.
2. Friday will be my last heavy workout before Wednesday.  I will still do some light weights but, my goal is to not be sore.
3. There will no little to no stress about this.  There is no point.  

The Plan
Location
Swim -- LA Fitness Port Orange
Bike -- West Orange Trail (Orlando)

Distance
Swim -- 1.2 miles
Bike -- 56 miles

Estimated Finish Time
Swim --  1 hours
Bike -- 4 hours

Follow me on Instagram. I will be keeping y'all updated there.

Are you training for anything?  Let me know in the comments  

Pushing Things Back

I know you guys are probably tired of me by now cancelling every plan I make.  Well, SO AM I!  This past weekend I was supposed to do my 2.4 mile swim and 56 mile bike.  But, I was also planning on squeezing each part into a 2.5 hour window on Saturday. 
Friday I realized that this was the DUMBEST idea I have ever had.  I'm not a superhuman.  I can't be in 2 places at once.  So, I'm pushing it back until Thanksgiving week.  
It sucks but, you do what you gotta do.

Salad and Smoothie Round Up Round Up

For the past few days my stomach hasn't been the greatest.  My last post I told you I was trying to start controlling my eating due to the added training.  This has finally caught up with me.  My stomach has decided it does not enjoy being a trash can, shoving whatever I could find to eat into it. 

For the next week I'm going to stick to smoothies and salads.  I actually really enjoy salads.  You can add almost anything into them.  My fall favorite has romaine, roasted sweet potatoes, mushrooms, onions, and sunflower seeds.  Smoothies are just as versatile as salads. You can stick almost any fruit and even some veggies into them.  My favorite smoothie is yogurt or protein powder (depending on which I have), raspberries, a banana, and spinach.  I used to put chia seeds in it but I got aggravated with them being stuck in my teeth for the rest of the day.  If you can find a way to keep them from annoying you then they are a really great thing to add.

Since I am the type of person they doesn't really think out her smoothies and salads I have found some great salad roundups and rounded them up for you.

Smoothie Recipe Roundups

Diabetes Daily -- Recipe Roundup: Smoothies

Jessica Gavin -- Roundup: Healthy Smoothie Recipes

Meghan Telpner -- Shake-up Showdown

The Daily Meal -- 10 Smoothie Recipes So Easy (and Good) You'll Never Skip Breakfast Again

Hungry Hobby -- 18 Unique & Delicious Protein Smoothies

Salad Recipe Roundups

Jessica Gaven -- 15 Summer Salad Recipes

Joyful Healthy Eats -- Summer Salad Roundup

Meal Planning Magic -- Leafy Greens Salad Recipe Roundup

Rachael Ray Mag -- 5 Grilled Salad Recipes

Kudos Kitchen -- Sensational Salad Recipe Roundup 


Do you plan out your salads or just pick up whatever looks good?  

Finding Balance

Balance is something I'm having difficulty with the past week.

Balancing my work
Balancing my emotions
Balancing my budge
Balancing my kids

BALANCING EVERYTHING

Sometimes I feel like the Cat in the Hat.

I have recently hit my biggest snag yet.  I am having a hard time balancing my extra training and proper nutrition.  Why am I training extra?

I have been wanting to do an aquabike race for about a year.  {An aquabike is a triathalon without the run}  I decided that I wasn't going to wait for a race to come around.  I decided that I was going to do my own.  This was a personal challenge so, why not just run my own race?  

I set the goal date of October 20th.  I started adding an extra hour of training on Monday, Wednesday and Friday.  Those days I would swim about 1.25 miles.  Tuesday and Thursday I would do a quick strength workout and then bike at the gym in the mornings for an hour.  Since I started this I have been hungry ALL THE TIME. 

The first week I could not control myself.  Nothing in the house was off limits.

This week I got a bit better.  I also stocked the fridge and pantry with good, semi-healthy stuff.

Walmart sells bags of apples this time of year.  Every week the variety of apple changes but, they are cute, and littlem and 98 cents a pound.  We buy atleast one a week.  

I also bought:
Hummus
Vegetables
Applesauce
Raisins
Yogurt
Nuts

No matter where I turned there was something healthy-ish to snack on.  

Next week I plan on cutting back on the carbs so that I don't feel as heavy all the time.  

Have you ever trainined for a long race?  How did you handle balance?  How did you do in your race?

Let's Talk Business

I don't talk much about my business because that was never the point of any of my blogs.  The original reason I started this blog was for workout and recipe posts.  At that point I was training for my first bikini competition (which I had to back out of) and I knew the readers of my old blog probably wouldn't enjoy that information.

Since I started this blog I have become a personal trainer and grown my business.  I am always evolving and trying new things.

Personal Training
I am a mobile personal trainer. I come to your house, bring my equipment and work with you.  No matter what your fitness level, no matter what your goal is, I can help you.

General Training
**If you are just trying to lose weight, want to tone up, or gain muscle.  This is the type of training most of my clients are interested in.

Sports Specific Training
Baseball, football, soccer, I can help you reach your full potential.

Dance Cross Training
Did you know that strength training can be extremely helpful for dancers?Coor  You will be able to dance better, jump higher, and avoid injuries. 

Couples & Small Groups
Working out by yourself can get a bit boring sometimes.  I offer discounted per person rate if you train as a group.  (2-5 people)

Aqua & Beach Workouts
Sometimes an unconventional workout is the best to jump start your weight loss. I have designed numerous effective pool and beach workouts.  I can tailor these for your fitness level.  

Health & Wellness Consulting
Want to incorporate well rounded health and fitness habits into your life?  I am a certified health & wellness consultant.  We will sit down together and work out small, manageable changes so that you can live your best life.  This can range just from incorporating healthier foods, managing stress, getting in exercise, losing weight.  Whatever you need.  

Corporate Wellness
Do you want to help your employees embrace a healthy lifestyle?  We can work together to figure out what your employees would benefit from most and what we can do to accomplish this.
Some possibilities:

• Exercise class
• Exercise/nutrition seminars
• Cooking classes

See something here you're interested in?  Click HERE to send me an email.

Need something that you don't see?  Click HERE to email me.  I might be able to help you.

Shampoo

My hair is really picky. It only likes a few different shampoos.  Pert Plus, and Herbal Essance.  If I use antthing but those my hair will get really gunky and I can barely comb it.  So, I'm not goiing to lie but when Maple Hollistics offered to send me a free sample of their Tea Tree shampoo.  I was worried that my hair wasn't going to like it.  I was afraid that I was going to not really be able to review it due to that.

BUT......it didn't.  This shampoo was great!  It made my hair feel smooth and shiny.  Tea tree oil  "Promotes healthy hair growth, Can slow hair loss, shedding, and thinning hair, Helps prevent flaking and dandruff, Soothes irritated scalps, eradicates lice, Leaves hair and scalp rejuvenated and fresh."  I really enjoyed the scent because it was very earthy. {Not gonna lie, it smelled like a tree and that's not a bad thing for me}  It left my hair really soft and shiny.  My scalp felt nice.  I will definately be buying this again when my bottle runs out.  

Click the links below to head over to their website or Facebook page.



Facebook

Website

New Partnership

Often I hear people complain about the fact that they aren't losing weight or their weight has stalled.  Most of the time this is because of the fact that there is something wrong with either their nutrition or their workouts.  Sometimes though, there's a different reason.
More often then you'd expect it's due to a hormonal issue.  Some symptoms of a hormonal imbalance include:
Unexplained fatigue
Decreased (or loss) of sex drive
Unexplained fat gain
Insomnia 
Unexplained muscle loss

I have partnered up with RenewLifeRX.  They are a hormone testing company.  Its a very simple process.  You do a quick, 15 minute phone consultation, then one of the doctors will review your medical history and send for your blood test.  After they get the results back they will get you started on the right treatment plan.   

Here are the things they test you for:
testosterone
Complete blood count
IGF-1
FSH 
LH
PSA
Estrogen
SHBG
Cholesterol
DHEA
Thyroid-stimulating hormone

If this is something that you would be interested in checking out, click HERE to get started!

Strength Training For Dancers

A couple of weeks ago Sunny and Mo started choreography for the new dance season.  The dance is gorgeous.  This choreographer is challenging them and it's a physical dance.  There are rolls and planks, ups and downs.  The girls look exhausted after they finish!

I watched their dances and it made me realize that they were seriously lacking in the strength department. 

Many people don't strength train for a bunch of (false) reasons.

1) Lifting weights will worsen your technique
--- It will actually help you prevent injuries and balance your muscles. 

2) You'll lose your flexibility.
--- As long as you continue to stretch, your flexibility will not suffer.

3) You'll get bulky. 
--- You have to work REALLY hard to get bulky. 

4) It increases your risk of injury
---When you strength train you strengthen muscles, tendons and ligaments. 
Stronger tendons & ligaments = protected bones


Added bonus:  Your moves will have more power. 


I have decided to start a strength training program for dancers. I haven't been able to find anyone anywhere that has a strength training program for dancers.  

Week 1 Day 1

I feel like I've written this post before.  I feel like I've written this post more than once before.  I've set a new goal.  I've set a new goal date.  I'm cracking down.  

This is me.  Am I huge?  A bit.  I'm determined to get to my happy size.  Often I talk about losing a certain number of pounds.  I am actually not as concerned about the number on the scale as I am about my measurements.  My goal is a size 7....possibly a 9.  27 or 28 inch waist will be perfect.  

I started a new program recently.  Normally I design my own workouts.  This time I decided to try a new one that I didn't write myself.  I have been doing Ashley Horner's Whiskey Tango Foxtrot (or WTF).  It's free.  You can click HERE and download it.  Can't wait to see the results I get at the end of the 6 weeks.  

Are you working on a new workout?  What kind of goals do you try and accomplish?  Are you a weight or measurement type of person?  Let me know.

Happy BIrthday Workout

I try and vary the workouts I design for my clients.  I don't want them to get bored.  I want to make sure that they have a varied set of workouts and I enjoy keeping them on their toes.  A cutesy little workout is the only way I can really figure out how to "celebrate" most holidays.  

Birthday Workout

Birth month -- Number of exercises
Birth Day -- Number of reps
Age -- Number of minutes

SO, my birthday is July 15th and I'm turning 34. Since July is the 7th month  I am  my clients, are doing 7 exercises.  My birthday day is the 15th so they are going to do 15 reps of each exercise. If it's a single leg exercise you do 15 on each side.  After 1 set of each exercise they take a few seconds, catch their breath and start at the beginning again.  This will go on for 34 minutes since I turned 34.

Lunge pulses
Bear squats
Box Jump
Deadlifts
Side leg lifts

Suitcase Lifts

Squat

  I've done this workout with 2 different sets of clients and they have gotten through about 3 rounds.

This doesn't just work with just leg exercises it works with all types.  Yoi could do a total body workout, arms and abs, plyo, anything. 

Give the workout a try and let me know how it works for you!

I'm Not A Crossfitter but......

I'm not a Crossfitter but, I enjoy doing Crossfit. I enjoy the layout of a Crossfit workout.  It's intense and normally fairly quick.

I will often design my own Crossfit-esque workouts for my clients or I will find a good total body WOD on BoxRox.com and do it on Saturday when I feel like my other workouts haven't been enough that week.  

Don't get upset with me that I make up for crappy weeks.  There are alot of reasons why your workout can suck.

*Illness
*Injury
*Lack of sleep
*Stress at work or home

And sometimes I JUST DON'T WANNA BE THERE SO I SLACK OFF 

This past week was a little off.  Saturday I designed my own workout and it made me feel like I redeemed myself.

This took me about 1 hour and 15 minutes to do.  I'm really slow at running.  Give it a try and let me know how you did.  Was your time better than mine?  I bet it was!

Hello July!

Hi!  How are you?  Can you believe it's already July 1st??!!??  This year has gone by so quickly.  I feel like every year goes by quicker and quicker.  It's sad and scary.

This month is a combination of busy and relaxing.

4 - Anniversary
8-14 - Vacation / Dance Nationals
15 - Birthday
25-27 - Sunny's hip hop intensives


This is the first summer in a few years that our days aren't packed with 50 different things.  And that's how I like it.  I'm a really fun mom during the summer.  I enjoy spending time out of the house.  The more time I spend out of the house and doing stuff that we enjoy the happier I am. 

I have a few goals this month that I need to accomplish before I can be 100% happy this month.

1. Clean my house from top to bottom.  I want it to be spotless (even if it only lasts for 2 days)
2. Take my SUP out atleast once a week
3. Get my online training business of the ground
4. Publish my ebook

If you want more information on my online training you can email me at BeachBodyWellnessDB@Outlook.com

I'll post more about my ebook as I get it closer to done.  

What are your goals for July?  Do you enjoy the summer or not?  Do you find summer break relaxing or frustrating?

I am the Hippo

See the resemblance?
No?
It's okay, neither do I.

Hippos are my favorite animal.  My second favorite is the giraffe but, that's a different post.  I love hippos.  I could even go as far as to call them my power animal.

I feel like people get the wrong idea when I tell them that if I were an animal I'd be a hippo.  Do I view myself as a 6,500 pound beast?  No, I don't.  Here's a few reasons why I relate with hippos.

• They eat around 80 pounds of grass a nite -- I think I could eat that many vegetables a nite.  An 80 pound salad sounds amazing!
• They run fast for short periods -- I HATE running.  I'm horrible at running,  I do sprints on the treadmill occasionally but, for the most part, I stay far, far away from anything that has to do with runnning

And they #1 reason why I relate to them is that they spend up to 16 hours a day in the watter.  I love being in the or near water.  That's a big reason why I lived in a beachfront community for so long.

As long as I can remember, water has soothed me.  When summer comes around I am so happy.  I have a reason to be at the pool or beach all day.  

So, when one of my clients mentioned he was selling his stand up paddleboard I was more than happy to take it off his hands.  I am really excited to start using it.  Did you know that you can burn 300-700 calories paddling? 

I have no clue how hippos and paddleboards relate.  But I do know that they are amazing creatures and paddleboards are amazing things.  How do you feel about hippos?  Have you ever been SUPing?

Personal Training Via Skype

Since everything is going online.  It seems logical that personal training would too.  It's like a virtual gym but in your own home.  Working out takes motivation.  Even if you aren't leaving your house to do your workouts you often still need that extra push, a bit of guidance and support.  That's why working out with a trainer online is a GREAT option!   

 Did you know that people are over 75% more likely to reach their goals if they have a personal trainer?  I can help you reach your goals even if you aren't in the Daytona Beach area.  You can even squeeze in a workout during your lunch break at work.  

Before your first workout we will have a Skype session to talk about your needs, injuries, limitations, likes, dislikes, and figure out how to get moving in the right direction.  Once your workout sessions start they work the same way as an in person training session does.  I demonstrate the exercise and then watch you and make sure you are executing it properly.    Good form is key!

Equipment you will need:
Kettlbell
1 - 3 sets of dumbbells
Resistance Bands
Yoga mat (optional)

**We will discuss how to decide on weight before you begin working out**


Price
$25 -- Single Session

Monthly Price
$90    -- 4 sessions (1 session a week)
$175 -- 8 sessions (2 sessions a week)
$250 -- 12 sessions (3 sessions a week)

**4-7 day rates available**

These can be done over any video calling service.  Skype, Zoom, Facebook Messenger, etc.  At the current time I do NOT have access to FaceTime.