Archive for the ‘Articles’ Category

Motivation Monday

Posted: December 17, 2012 in Articles, Music, Online WO Reviews, Quotes
Discipline and consistency. You have to earn what you what.

Discipline and consistency. You have to earn what you what.

One of the last posts on this blog before my website is ready — YIPPEE!

Have you liked my Facebook page yet!? Please do so!

Too Much Cardio = More Fat
Don’t kill your progress with too much cardio!!! Yes, really, there is such a thing…. And it’s a lot less than you’d guess! Here’s why.

Music to Move Ya
“Black Betty” by Ram Jam
“Keep Em Separated” by The Offspring
“Aimin at Your Head” by Pretty Lights

Mind Over Matter
“Passion is the genesis of genius.” –Tony Robbins

“Failure will never overtake me if my determination to succeed is strong enough.” –Og Mandino

“Your attitude is either the lock on, or the key to the door of success.” –Denis Waitley

Quick Workout Challenge
Sexy Bikini Threesome Workout
No equipment needed! I love it.

How long did it take?: 9 minutes
Was it tough?: It was a good warm-up/cardio burst.
Did I feel like I got a good workout in?: It was a great lower-intensity workout and supplement to total body resistance workout.
Why I liked it: It was quick and easy without being too taxing, but I still felt it! Doug and I did this one morning before we did core work and it was a great heart-rate-raiser without being super draining. I also used one round of this at the beginning of, during, and at the end of a total body circuit class I teach. It was awesome.
Do I recommend it?: Definitely. Don’t have long? Can’t get super sweaty? Sick of burpees, pushups, and lots of jumping? Well this has a little jumping and a little shoulder work, but nothing too crazy. It’s a nice break. Do it!

This really doesn't have much to do with the months changing, but I thought it was funny :)

This really doesn’t have much to do with the months changing, but I thought it was funny 🙂

Holy cow…. It’s Christmas music time. Let’s say goodbye to November with a quick recap!

Best Quotes:
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”—Vince Lombardi

“Courage is only an accumulation of small steps.” –George Konrad

“The results you achieve will be in direct proportion to the effort you apply.” –Denis Waitley

“The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.” –William James

Best Songs:
“Everybody, Everybody” by Black Box
“Let It Rock” by Kevin Rudolf ft. Lil Wayne
“Im’ma Shine” by Youngbloodz

Best Recipes:
Black Bean Burgers
Spaghetti Squash

Best Articles:
My “There’s No Easy Way Out” post
My “The Day After: Game Plan” post
Leo Babauta’s “Why the Fitness Habit is More Important Than the Plan”


Best Workouts/Moves:
My “The Day After: Game Plan” WO 

1/2 Burpee: In plank position, jump the feet together toward the chest, then back to their starting position, then jumping jack them out wide, then in together, then complete one pushup. Continue for 30-60 seconds.

BodyRock’s Sexy Sweat On Me WO

Blogilates’ Victoria’s Secret Modal Ab WO

Motivation Monday

Posted: November 12, 2012 in Articles, Facts, Music, Quotes

Just keep swimming!

I get up every day by 7am. And that’s SUPER late. Why? Because no matter where I have to be or what I have to do, whether I’m visiting family in another city or I get a morning off, I work out right when I wake up. Why? It starts my day off right. I feel stronger, I feel tougher, I feel sexier, and I feel like I have a reason and a base to tackle everything that comes my way, from cravings to stress. Yeah, it’s dark and cold and sometimes I’m very tired, but I feel instantly better when that workout is done. So many of my class takers and clients tell me that they can’t do it, that they’re not morning people, but every single one of them who has tried a morning workout has said that they feel more awake after and better throughout the day.

Try it. It gets easier over time.

Some things to make it easier? Keep reading….

Blog Posts to Read
Though it may be an extremely abbreviated and not 100% accurate description (I didn’t have a boyfriend in 2005! Haha), I am featured on today’s Fitness Rebellion website, which is linked to my gym, Anytime Fitness.

Leo Babauta, creator of Zen Habits, has some great, simply, to-the-point posts. This one on fitness habits hit the nail on the head—you can’t achieve your fitness goals without one big thing: habit. Creating a habit of exercising, whether it be in the gym, at home, or outside, is the first step to achieving your goals. I used to hate the gym, but I made myself go. Now, I miss it when I’m away. I HAVE to do something in the morning or later in the day, preferably both times. So before you get mad at yourself for not seeing results, take a look at your habits, particularly your exercise one. When you make something a habit, it’s hard to break!

“The results you achieve will be in direct proportion to the effort you apply.” –Denis Waitley
“Knowledge is power only if man knows what facts not to bother with.” —Robert Staughton Lynd
“Courage is only an accumulation of small steps.” –George Konrad

Fit Tips

  • To increase and strength muscle, use olive oil. It prevents muscle breakdown by lowering levels of tumor necrosis factor-a—a sinister cellular protein that’s linked with muscle wasting and weakness.
  • Increase your muscle mass by consuming some protein—around 20 grams, every 3 hours.
  • “Fat, and particularly belly fat, interferes with lung function,” says Kerry J. Stewart, Ed.D. The best way to rid it? A combination of cardio and resistance training 5-6 days a week.

Mighty Music
“Everybody, Everybody” by Black Box
“Let It Rock” by Kevin Rudolf ft. Lil Wayne
“Most Girls” by Pink

Motivation Monday

Posted: October 29, 2012 in Articles, Music, Quotes, S&S Workouts

Don’t get derailed by all of the holiday treats! Enjoy a little, but remember you can always make or buy them again!

Music Makes Us Harder, Better, Faster, Stronger
Run/Jump It: “Dear New York” by Firebeatz & Schella
Lift It: “Fake It” by Seether (One bad word….)
Yogi It: “You Only Live Once” by Yanni

Read It! Read It! Read It! No One You to Be Defeated
Halloween is in two days, which means CANDY! Trust me, I love it, too, but sugar does crazy things to your body—5 surprising sugar facts.

Some tricks and tips to motivate yourself to work out, stick to a routine, and keep going even when the going gets tough.

Mind Over Matter
“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired.” –George S. Patton

Kelsey’s Workout Challenge of the Week
*Complete 10 reps of each exercise below in this order. Rest for 20-60 seconds and repeat 2-4 more times.

  • Jumping jacks
  • Squats
  • Tricep dips
  • Right-leg static lunges
  • Pushups
  • Squat jumps
  • Left-leg static lunges
  • Jumping lunges
  • Bicycle crunches

Motivation Monday

Posted: October 9, 2012 in Articles, Music, Quotes, Recipes

Dang, I love this quote. And yeah, he’s hardcore.

Apples. Cold wind. Soccer. The smell of leaves. Soy chai tea lattes from Starbucks. It’s officially Fall. I love it. Sure, it’s colder, a little harder to wake up, and harder to stay up at night, but I see it as a new challenge—I need new, intense, hardcore workouts to get excited about. To work me out. To make me sweat.

You don’t feel the same? That’s okay, I got ya.

This week you should….

…. Sticky-Note These Quotes:
“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.” –Buddha

“Everyone is an athlete. But some of us are training, and some of us are not.” –Dr. George Sheehan, runner/writer/philosopher

“I dwell in possibility.” –Emily Dickinson

…. Listen to These Songs:
“New Divide” by Linkin Park
“Poker Boom” Mash-up of Black-Eyed Peas and Lady Gaga
“Right Above It” by Lil Wayne ft. Drake (Warning: Explicit)

…. Read This Article:
Bad weight loss habits that don’t work!

…. Try This Recipe:
Try this “Real Almond Joy” pre-workout smoothie: 1/2 cup plain nonfat yogurt, 1 medium-sized banana, 1 tablespoon almond butter, 3/4 cup orange juice and dash of cinnamon.

Motivation Monday

Posted: October 1, 2012 in Articles, Music, Quotes, S&S Workouts

Be strong every day. Including today.

I’ll do a September recap tomorrow, but today…. Today is a much-needed motivation day.

It’s Monday early afternoon and already things are stressful. You been there? Not fun. It’s hard to motivate yourself to push past your limits, work hard during your workouts, be kind to others, spend time with loved ones, and eat well when all you want to do is sleep and pray that everything will work itself out for you. But I can’t. You can’t. None of us can. That’s why life is a roller coaster—it’s fun, it’s scary, it’s sad, it’s happy, it’s fast, it’s slow, it’s dark, and it’s too dang bright.

So what motivates you to keep walking (or crawling) forward during these times of IDK-WHAT-THE-HECK-IS-GOING-TO-HAPPEN! weeks? Yes, besides sleep and comfort food.

For me…. This is what I’m focusing on:

Words to Keep Me Calm and Moving:
“Eighty percent of success is showing up.” –Woody Allen
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” –Julius Erving
“The difference between try and triumph is just a little umph!” –Marvin Phillips

Music to Keep Me Calm:
The Crane Wives’ new album “The Fool in Her Wedding Gown”

Music to Keep Me Going at the Gym:
Pretty Lights. Doug introduced me to their stuff and me loves it! Sample: “Finally Moving” and “Hot Like Sauce.”

Keep Track
I found a newer online tracking site Slimkicker and not only do they help you keep track of what you eat, but they also give you a bunch of recipes AND they’re coming out with their own version of a FitBit sometime next year!

Reminders on How to Eating Healthier = Fueling, Not Gobbling
Simple is good. And there’s nothing wrong with simple. Especially when you’re stressed. And tired. Sometimes simple and easy is the best. Read the No Meat Athlete’s “Simple Healthy Eating Guidelines.”

A calorie isn’t just a calorie. There are different kinds. Yes, that’s why eating veggies is better than eating cereal….

The Get-Movin’, Let-It-Out, Amp-It-Up Workout Move
Burpees. Oh, but wait, there are three awesome ways to crank these bad boys out. Do it to it!

Motivation Monday

Posted: September 24, 2012 in Articles, Music, Online WO Reviews, Quotes, Recipes

I was going to put a picture of caramel apples up here but it was just too tempting to look at all of the pictures and not eat anything!

It’s the last week of September—holy whoa-ness. One of my favorite months has flown by! And yes, it’s getting colder, windier, and the leaves are changing. Bring on the Starbucks drinks (tall soy chai tea latte!) and caramel-candy apples 🙂

The end of September means October, which means Halloween candy. Yep, I know, it’s already out. And no, I haven’t bought any yet. Why? Because I can literally get that stuff year-round, so why do I—or you—need to go splurge on it now!? Just chill out, grab some tea, and make some plans for the week. When are you going to get to the gym? Don’t have a gym? Then when are you going to find some time to take care of your body? What are you going to fuel it with?

I can help.

Fuel Your Mind with…. Quotes
“The first wealth is health.” –Ralph Waldo Emerson
“Today is your day, your mountain is waiting, so get on your way.” –Dr. Seuss
“It’s not what you look at that matters, it’s what you see.” –Henry David Thoreau
“Time is what we want most, but what we use worst.” –William Penn

Fuel Your Legs with…. Songs
“Higher Ground” by The Red Hot Chili Peppers
“Smells Like Teen Spirit” by Nirvana
“Let’s Get It Started” by Pitbull ft. Shakira

Fuel Your Brain with…. Articles
“9 Foods That Can Fool You” – are you falling into these traps?

Why you truly need to eat after a workout.

Fuel Your Body with…. Recipes
Trying to go more vegetarian? Try some of these snacks.

Pumpkin Protein Oats
*Courtesy of Peanut Butter Fingers

Makes 1 serving

  • ½ c. old fashioned oats
  • 1 scoop vanilla protein powder
  • ½ c. canned pumpkin
  • Several shakes of pumpkin pie spice
  • ¼ c. milk or water

Combine ingredients with milk or water and microwave for approximately 90 seconds, stirring every 20 seconds to prevent overflow . Note: WATCH the oats while they’re in the microwave, as they can “grow” and overflow from the bowl.

Power Your Body with…. The Workout of the Week
You don’t have time, right? That’s what you always say! So come on! Get off your booty and do this workout by Amanda Russell—it takes 15 minutes and you can do it while watching TV and without getting crazy sweaty. But yes, it will burn. And it works.