How do I even get started?

With the start of a new month, I always think about my goals. What do I want to accomplish, change or keep the same? I know I’m guilty of the typical cycle where I have told myself so many times that this is the time I’m going to stick with it, change or finally stay focused to accomplish a particular goal. You know, that whole, I’ll start again on Monday routine. But sometimes, even though we have the best intentions, we start to figure out and make a plan but we don’t follow through because it all seems so overwhelming. We spend time thinking about how and what to do, analyzing every step but never taking action. Don’t get stuck in “paralysis by analysis”. Don’t be so afraid of making a mistake that you won’t even try and therefore get any closer to your goals.

Here are 3 steps to breaking down your health and fitness goal for success:
  1. What does this new you look like? What does someone who is fit and healthy do or act like? Who is the new you and what do you do?
    • Do you cook healthy meals for yourself?
    • Do you enjoy working out and eating healthy food?
    • Are you active on the weekends with fun stuff like rock climbing, biking or hiking? Or participating in races?
    • How many days a week do you exercise? What type of activities do you enjoy?
    • What do you do with your friends and family?
  2. Pick one item from the above list and focus on just that piece. You’re going to focus everything you have on showing yourself that you’re capable of making that item a new part of your identity a reality. Don’t go crazy and make this too unrealistic or you won’t be able to accomplish it. If you’ve never worked out, don’t say you’re going to workout everyday for 1.5 hours. Or that you’re only going to eat chicken and broccoli every meal for the rest of your life.
  3. Start small and make it manageable. If you want to workout 5 days a week, start by adding a 5 minute walk each morning. Then add 5 more minutes next week. Or if you want to be someone who eats clean and healthy at every meal, start with one meal like breakfast. Once you feel like you have that down and you’re consistent, move on to another meal. If no soda is your goal, drink 11 instead of 12 sodas this week. And next week make it 10.

Measure your progress and mark the calendar each day as you complete the task and say, “I did this today”! And then as you see your progress and you’ll be able to say, “I did this 5 days in a row!” Keeping the steps small and manageable will help you build momentum and create little wins for yourself. All these little wins add up and you will feel so awesome knowing you’re making progress!

As you complete each step move on to another item that will help you get to your goal. Even though the steps are small, they will have a great impact. Most importantly though, you will be proving to yourself that you can make lifelong changes and build new habits. These new habits will slowly become your new normal. Before you know it you will be the new version of yourself that you envisioned!

Get moving without thinking about it!

The May challenge is here and we’re ready to focus on getting our bodies moving. So much of our lives are sedentary, but there are so many easy ways to sneak in exercise throughout our day. It all adds up! Just a little bit here and there will have a great impact to your health.

Take the Stairs: Yes, you’ve probably heard this tip a million times, but that’s because it’s such a good and easy one to do! Climbing just 2 flights of stairs daily burns enough calories to melt 6 pounds a year. Plus you’ll feel healthy and fit knowing you can make it up the stairs. So instead of taking the elevator, take the stairs.
Add 15 minutes of walking to your lunch menu: Whether at work or at home, we designate 30 – 60 minutes for lunch. But eating lunch really only takes about 10 minutes. You could spend that extra time walking and getting some fresh air, not sitting.
Neaten up daily: Instead of waiting for the weekend to clean up, spend a little time each day tidying up. Doing everyday chores such as dusting, laundry, vacuuming etc all require movement. Plus you’ll feel great having a super clean house!
Dance: Music always gets me moving! Even when I’m resting between sets during a workout, I’ll work on my moves. Dancing is both a fun and healthy activity that you can do anywhere, anytime with or without a partner. Throw on some music while you wash your dishes or clean up to make your chores more fun too!
Turn TV time into a workout: This is another common tip because it’s so simple. Use the commercial breaks to do an AMRAP (as many rounds as possible) of a set of exercises: 20 squats, 10 pushups and 30 bicycles. Or turn your show into a game doing certain exercises when someone does particular things. For example, if you’re watching a sports game, every time your team scores do 10 lunges per side and every time the opposing team scores, do 5 burpees.
Have walking meetings: I love this idea because when I get my blood pumping, my mind usually gets going too. Grab your colleague(s), put on some walking shoes and get some face to face time while you discuss the meeting topic. Use the voice recorder on your phone to record notes and ideas.
Walk Faster: This is such a simple adjustment that you can make to get more fitness out of your day. Picking up the pace each and every time you walk burns more calories, strengthen your leg muscles, and is great for your heart and lungs.

It’s amazing what moving your body and getting your blood pumping can do for you. I know that exercise always helps me feel more clear headed and focused. It can help me figure out a problem or see things from a new perspective. Adding just 20-30 minutes of movement a day is sure to impact your health and wellness!

To participate in the challenge, make sure you’re a member of our Women Who Define Brave Group. Share how you’re adding exercise to your day and join in the fun! Let’s get moving!

P.S. We’re Obsessed!
We are completely in love with our new Funnel Neck Pullover! It is the perfect item for these chilly mornings! Layered over a tank or tee, the pullover is just the thing to take you through your busy day. The high collar adds style while keeping you cozy. With a kangaroo pocket and thumbholes, we know you’ll fall in love with it too!

Best part? Look how amazing it looks with the Palm Print Leggings and Capris! Keep building your workout wardrobe with functional yet stylish pieces that mix and match!

funnel-group
Use code “Funnel20” to get 20% OFF all Funnel Neck Pullovers!

Valid through 05/20/2017

The Move Your Body Challenge Starts Today!

move

Our next challenge is here! I loved doing the last challenge with all of you and decided to come up with another one. This time we’ll focus on getting our bodies moving. We spend a lot of time not moving, whether it’s sitting at work, in the car driving, at games, dinner with friends or on the couch. Therefore, let’s take the next 2 weeks and really focus on moving our bodies!

May’s challenge will be to get 20 – 30 minutes of activity in each day. This could be anything like a walk, yoga, strength training or a class. The goal is to get some kind of exercise for 20-30 minutes a day. It’s amazing what moving your body and getting your blood pumping can do for you.

I’ve provided 4, 20 minute HIIT workouts below to give you some ideas on days you’re not sure what to do or you want something different. Although these are only 20 minutes, they are hard and intense. Try a new class or go for a walk with a friend and catch up while you get your blood pumping. It can really be anything, as long as you get your body moving for at least 20-30 minutes a day.

We’ll be running the challenge in our Women Who Define Brave Group and also on social media. Post your workouts and check in with the group! Use #KKAMoveYourBody so we can follow along with you. Let’s support and motivate each other for the next 2 weeks. I can’t wait to hear your feedback! Let’s have fun and get our bodies moving!

Workout 1: Tabata Upper Body – set your timer for 20 sec work and 10 sec rest for a total of 4 min or 8 rounds. Do each exercise set alternating exercises for the full 4 min, then move on to the next set.

  1. Chest Press / Chest Fly
  2. Right Side 1 Arm Row / Left Side 1 Arm Row
  3. Side Shuffle / Grapevine
  4. Side Plank Right / Side Plank Left
  5. Jumping Jacks / High Knees

Workout 2: Tabata Lower Body – set your timer for 20 sec work and 10 sec rest for a total of 4 min or 8 rounds. Do each exercise set alternating exercises for the full 4 min, then move on to the next set.

  1. Goblet Squat
  2. Pendulum Lunge Right / Pendulum Lunge Left
  3. V-Up / Russian Twist
  4. Curtsey Lunge Right / Curtsey Lunge Left
  5. Bicep Curl / Tricep Kickback

Workout 3: Total Body – Set your timer for 45 sec work and 15 sec rest. Do each exercise for the 45 sec and move on to the next exercise after the rest. Do 4 rounds

  1. Squat Side Kick
  2. Plank Walks
  3. In and out jumping jacks
  4. Weighted Punches
  5. Honey Mooners

Workout 4: Total Body – Set your timer for 45 sec work and 15 sec rest. Do each exercise for the 45 sec and move on to the next exercise after the rest. Do 4 rounds

  1. High Knees
  2. Squat w/ lateral shoulder raise
  3. Lateral Pullovers
  4. Alt Side Lunge
  5. Chest Fly w leg lift

 

Move Your Body Challenge Starts Monday May 15th!

Move Your Body Challenge Starts Monday May 15th!

move-your-bodyOur next challenge is coming! I loved doing the last challenge with all of you and decided to come up with another one. This time we’ll focus on getting our bodies moving. The challenge will be to get 20 – 30 minutes of activity in each day. This could be anything like a walk, yoga, strength training or a class. The goal is to get some kind of exercise for 20-30 minutes a day. It’s amazing what moving your body and getting your blood pumping can do for you.

To join the challenge, make sure you’re a member of our Women Who Define Brave Group. We will be running the challenge there. Follow along, participate and join in the fun! I can’t wait to hear your feedback after this challenge!

5 Ways For Busy Moms To Love Themselves This Mother’s Day

mothers-day

A guest post by Keya Williams

It’s the time of love, and appreciation for the mothers in our lives, but so often we moms get caught up celebrating our own dear mothers and grandmas that we leave our own love and self care out of the equation.

But, you’re a mom and I know you don’t have all day long to love on yourself, so I’ve come up with 5 super practical ways that any mom can show herself some love this Mother’s Day.

1.Read a good book just for the joy of reading it

I get it. You have to read for work. You have to read to your kids. You have to read directions to bake those cookies you promised the PTA. But reading can be fun! Yes even more fun that watching reality TV. A good book has the power to take us out of our “daily grind reality” and put us on a beautiful beach with the hottest man we can imagine. And it’s perfectly legit!  We’re only imagining after all!.

2.Get your hands dirty in another creative project. Try painting, adult coloring books, or cooking something new.

My husband absolutely hates that I use my bare hands as mixing tools in the kitchen. I mix dough and meat loaf with my hands and it gives me such pleasure to touch and feel my soon to be dinner.  We get these kinds of experiences from fully engaging in the things we do. Not just with one sense, but with as many of our 5 senses as we can. Creative things like painting or coloring has the same effect. Because ALL of your senses are engaged, you don’t have the mental capacity to think about anything else that may be stressing you out!  So try it. See if I doesn’t reduce your stress and feel good!

3.Drink a glass of wine slowly. Not in front of the TV. Just sit, sip and enjoy.

Rituals of pleasure, is what Dr. Christiane Northrup calls these kinds of things.  When you engage with an activity fully just for the pleasure of it, she says doing these kinds of things make you happier and live longer. Go figure! Show yourself some love by savoring every moment of that wine.

4.Listen to some good music and sing out loud to it!

This is one of my favorite things to do (and my kids are embarrassed for it).  Oh well can’t please everyone. But singing has been shown in research to improve your mood and decrease your stress.  All of the deep inhales and long controlled exhales (think of how you have to manage your breath when singing a ballad), calms the nervous system and makes us feel more relaxed. The best part about singing is that it’s just so damn fun!  So sing like nobody’s watching!

5.Make love to your partner.

I know you’re thinking “I thought this was suppose to be about ME loving ME!” Well it is.

In the midst of being a mother (and a good one) we often times forget that we have another person who also wants our time and attention. And more than likely that person wants their time and attention to be hot and sexy.

Keeping your primary relationship “healthy” goes a long way to keeping you mentally and emotionally healthy as well! So yes, you are loving yourself by giving THEM some good lovin’!

Take the time to set the scene for romance. Light candles, put on perfume, turn on some soft music. Really just enjoy one another.

Are you feeling inspired now!  I’m sure you can fit at least of these into your schedule. If none of these ring a bell with you, then come up with some of your own that you know you’ll enjoy!

Happy Mother’s Day!

Keya Williams is a Yoga Lifestyle Consultant, busy mom of 3 and the author of the upcoming book Secrets of an Energized Mama: How to Use Yoga to Juggle Your Life & Kids Without Burning Out. She’s passionate about teaching moms how to take amazing care of themselves, so that they can be amazing to the people in their lives. Get more self-care tips from Keya and learn how to get a FREE Kindle copy of her book at www.Nourished-Motherhood.com