Motivated to be Dedicated

This is my husband as you all know. He believes in me when no one else does. He is my motivation to stay dedicated. He's my support system, my coach, my best friend. I wouldn't know what I do not would I train as I do if it weren't for him. 

I truly believe that having a support system is key when trying to lose weight. Some people use weight watchers for that support. Others use beachbody accounts with free beachbody coaches. I know that without Jordan I would not have made the progress I have. I know I've got a LONG way to go before I am where I want to be, but that's okay. Because I'm striving for progress, not perfection. I am striving for consistency and I am learning to trust myself my knowledge and my husband to get to where I want to be. I also have all of you as a major support system for me and I appreciate more than you could know. If you feel like you have no one there for you to keep you on track, push you along or simply believe in you, I will. I know how hard and how scary it is. Don't fear the change, embrace it. Run with it and believe that you are capable of achieving the body of your dreams. 

Thanks for believing in me, -ky💕

New Year

In 2014 i want a lot of things to go differently. I want to be kinder, more understanding of people. I want to be confident and not be so hard on myself. I want to set goals and then crush them. I've decided there is a better way to accomplish all these things than setting a New Years resolution. I'm taking this year day by day. Encounter by encounter. Workout by workout. I want to focus on today so perhaps I will have a better tomorrow. 

Because, food is not the enemy.

In honor of thanksgiving I figured I would blog about food. I personally feel that we as humans give food too much power over us. We blame our problems on food, we plan our days around food. I swear sometimes all I can think about is my next meal.

Food.

Food.

Food. 

What we need to realize is that food isn't the enemy. The problem comes within our relationship with food and how we  revolve our emotions around it. As cliché as the saying "one good meal won't make you skinny, just like one bad meal won't make you fat" is, it's true.  I really do believe that change comes with time. Little by little we have morphed our bodies into what they are now, by what we have eaten through out our lives. 

If you want to change your body, change your relationship with food. Change the food in your refrigerator. And I promise, It will change your life forever in the best of ways.  

But really. I'm so thankful for the knowledge that my meal tomorrow won't make me gain weight because hey, I'm going all out. And I deserve it! 

Thanks for reading my thoughts and happy eatings :) 

-love, ky. 

Don't Ever Give Up

Don't give up. You've come so far and you've struggled and you've cried and you've fought. For every inch lost, every pound dropped, every ounce of muscle gained. You're right, you're not where you want to be yet but you know what? You have come a hell of a long way and you can't turn back now. Think back to you at your heaviest, to the stares, the tugging at your clothes so they don't fall down or come up. Do you remember the doctor appointments where your siblings check ups went well but yours didn't. Because you were fat, and the doctor made you feel like something was wrong with you, like you were hideous. Think back to the seats you couldn't fit in, the stores your body wouldn't allow you to shop in. How about P.E. Where you tried your hardest but no matter what you came in last and you felt like a joke.

Weight loss is such a hard but very rewarding journey. You fall down a lot and sometimes, no matter what you do the scale goes up. It's difficult but ladies you are worth it. You are beautiful and you can be beautiful at any size and shape. I know this.  Although I never believed this truth when I was told it by those who love me. Do you know why? Because I didn't feel beautiful, I felt worthless and lousy. It wasn't the truth but my feelings were such.  

      Now that I'm getting smaller I feel so much better about myself. I don't hide from the mirror. How sad is it that I would close my eyes

And/or cringe every time there was a reflection of myself. Our bodies deserve more love than this.
A love that will nourish and exercise your body. And from now on I'm dedicated to give my body what it not only deserves but truly needs to work well.

I know it's hard but I also know that you are tough and brilliant and most of all, you are worth it. I just want to challenge you all to do something today your future self will thank you for. 

-ky 

New goals

Hey all, 

I have decided to up my training and increase my intensity. I have chosen to reintroduce HIIT into my weightloss plan. I've made a goal of 9 miles a week or three cardio sessions a week. I haven't been doing cardio really other than biking to and from the work and the gym. I'm really hoping this will help further along my progress. Hiit training is a great way to burn fat while keeping from going catabolic. I will still lift of course because it's honestly one of the things I love most to do. Lifting is a huge part of my lifestyle. I LOVE TO LIFT  

Meal Prep Monday, A first for me.

The husband and I decided to refocus our goals.  We've often heard the term if you fail to prepare, prepare to fail.  And quite frankly we are tired of failing.  So today I ventured into the world of mega meal prep.
We figured it would be cheaper and easier to feed us through out the week. Today I prepared chicken breast, brown rice, veggie bags and yams. (our grocery store didn't have sweet potatoes and yams yield great benefits.)  It went smoothly and I think i've got this thing figured out.  Here was my list of first time must haves:

-Clean Dishes- as mediocre as that sounds, you dont wanna get in the kitchen expecting to cook but have no pans to do it with!

-Zip Lock Containers-  I went to the store and picked up three different sizes.  These are a must for on the go meals!

-Zip lock Baggies- Easiest way to pack quick healthy snacks.  This way you can prevent eating foods that weren't planned into your calories for the day.

Sorry ladies, I'm not too great in this area yet but i will get better as time goes on.

Thanks for reading ( :
P.S.- Each container of chicken and brown rice yeilds nearly 50Grams of protein.  A great high protein lunch!
Nutritionists in the body building field recommend 1 to 1.5 grams of protein per pound you weigh!

chicken and brown rice. 

getting everything ready for a meal prep adventure

more chicken and rice. plus yams. 

So much food.

brown rice for days.

peeling off the yam skins. yuck.

Music and Supplements: The Essentials.

Today I had an amazing training session with my husband.  We completely blasted our back and shoulders and it felt amazing.  A couple came up to compliment our strength and he said "You're lifting more than most the guys".  So that was neat haha.  I know i'm not stronger than a lot of the men that train at my gym but I do lift more than them.  You're probably thinking this doesn't make any sense but really it does.  I feel like alot of men and women don't believe they are capable of a lot of weight.  I cringe when I see women lifting the 5lb dumbbells.  It's sad when they pump out rep upon rep upon rep.  If you aren't burning by the 10th, 12th, 15th, what ever it is you're aiming for, you are doing it wrong.  Please ladies learn about reps and sets and make your work out count.  If it doesn't challenge you, it wont change you.

Rant over.

Music is a huge part of the workout for me.  I need something that really gets me pumped and ready to just destroy my muscles. As strange as it may seem to you while training I prefer Hardcore or classic rock.  A few examples would be:
Hardcore:
A Day to Remember
Stick To Your Guns
The Ghost Inside
Sleeping With Sirens
A Skylit Drive
Upon A Burning Body
ETC.

Classic Rock:
AC/DC
Def Leppard
Guns and Roses
Skid Row
ETC.

Love my music and how it pushes me to do my best. Now onto supplementation, Here is my top 5:
1. Protien
2.A good fish oil.
3. 7-keto DHEA
4. CLA
5.Glutamine
 and last but not least and nice multi vitamin.
I guess that was 6, but hey, they were all very much worth mentioning and looking into if you are at all interested. ( :
Happy Lifting errbody.

 Thanks for reading Guys (: