Thursday, April 12, 2018

ProCoach..... building a healthier life one change at a time.

As my first “class” of ProCoach participants finishes their year on the program, I reflect on the changes that they’ve made in their lives.....nutritional habits, physical self, mindset and attitude.  The first half of the program really addresses what exactly to do in what order to transform how you eat, what to put on your plate, and how to do all of this while navigating a busy life.  The second half of the program turns to your inner self-  how you think, why you’ve formed your current eating patterns, how to build a healthy life and healthy “tribe” around you.  To be a healthy person, you have to act like a healthy person, right?

This is a great little video put together to show you more about the ProCoach online program:

https://www.dropbox.com/s/qu0p4xt62usvwtf/ProCoach%20promotional%20video.mp4?dl=0


Email me here to give it a try:  fit.ks@icloud.com

Wednesday, March 14, 2018

Try something new!

“I feel restricted.  I’m hungry.  I’ve tried everything.  I’m unhappy with what I’m doing and the way I look.  I don’t want to start over again.”

I’m looking for no more than 5 women aged 25-45 to test an online nutrition program (ProCoach) with the intention of losing fat, transforming eating habits, and changing their lifestyle before summer comes!  I expect this program to get you these results but I’m only accepting a handful people to try it out right now at a discounted price. Registration closes March 17th. Would you like to try it?  I’d love to be your coach!

Click here: http://www.fitpersonaltraining.net/Services.html.  Send me an email or message to get started.

Wednesday, June 14, 2017

ProCoach online nutrition coaching with FIT!

I am excited to announce that I'm opening a limited number of online nutrition coaching spots tomorrow with the new ProCoach software!!  This is the actual programming that Precision Nutrition offers for their clients worldwide, and since I am certified as a Level 1 coach through them, I invested immediately!  I want to help my clients get better results and believe that this is a HUGE opportunity!

So, what is ProCoach?  Here is a quick link that describes this awesome accountability program: http://www.precisionnutrition.com/procoach-nutrition-coaching-software.  Watch the 3 minute video to get a visual and ideas for what the daily lessons look like.  Basically, every day, you get a lesson and a nutritional habit to work on.  You check Yes/No for accountability on completing the habits!  New habits come to you every two weeks.  They start slow...you aren't always ready to make big changes right away, right?  This is great work for the mindset and eating better for the long term!  BONUS- I am the coach at the other end!  I can see what you read, how much you participate, and whether you are doing your habits through a client dashboard!

This is designed to be a 12 month program of nutrition curriculum.  There is possibility to stop at other points, but encouraged to finish!

So, who would like ProCoach?  You'd like it if you...
-need more accountability while changing eating habits
-want more information or ideas on how to build skills to change habits long term
-want me to be able to see what you are doing more than once or twice per week
-are ready to work on changing nutrition habits more seriously
-have told themselves, "I know what I need to do, I just need to do it."
-have ever thought, "If only I could have someone coach me every day."
-have said, "I just need someone to tell me what to do."
-have thought, "I really need to make some changes."
-will take the time to read a short article, email, watch a quick video, or listen to a download every day

People may not find a good fit with ProCoach if they:
-are annoyed by daily emails and don't want "just one more thing" in their inbox
-are not ready to get serious about tackling nutrition habits yet, but are focusing solely on their exercise

For more information on ProCoach and how to get started with me on this (as well as pricing), contact me at fit.ks@icloud.com or go to my website- www.fitpersonaltraining.net.

Sunday, June 11, 2017

Making my way back...

I haven't blogged in awhile, and truthfully, I have so many ideas rolling around in this brain of mine, that it was hard to choose just one topic to write about today.  The first thing that surfaced, though, was my journey leading up to and rehab/recovery since my left hip arthoscopy.  That's right, I had repair and reconstruction in my left hip last October.  Even though I am 7 months out from the procedure, I'm still making my way back.  It's a process, and that is what I have to keep telling myself as a fitness professional and active person to keep thinking positively as I work back toward my "previous" exercise capabilities.  "Your working on it," says my inner self.   "It's okay."

For the backstory, I attempted to snow board a local hill with my kiddos in January of 2015.  The board slid away from me and I crashed, HARD, onto my left hip at a funny angle with my left foot turned out.  POP! I heard.  It hurt, but I got up and turned around the other way on the board and kept trying to go down the hill!  Idiot!  I know!  After switching to sledding, we went home and I noted the pain.  The next three months, I felt like my left hip would "slide" around and it was really painful.  It didn't feel stable.  A friend of mine suggested that I might have torn my labrum.  Noted, yep, but it started to feel better, so I never went in to have it looked at.  Zoom to fall of 2015, I had pain in my right hip, soft tissue stuff- a strain and tear.  Therapy, testing, etc.  Kept going....kept training hard.....kept working as a trainer full time.  March 2016 (so, more than a year later), I decide to end therapy for the right hip and have the left hip looked at because the instability and slipping was noticeable again.   My orthopedic surgeon walked in, looked at me, and said, "You have a nasty tear in your left labrum."  Okay.  I jumped through the hoops of getting an injection in there to mask the pain and promised to do therapy on myself, knowing it was not the solution.  Zoom to August 2016, I called my surgeon's team and said, "It's time to do surgery."  This was not a light decision....what would I do about running my training business?  Would my clients understand? (YES!).  I knew that I'd be on crutches for 4 weeks and in therapy for a few months.  BUT.  I couldn't perform much lower body exercise effectively without pain....my left knee hurt....my right hip was tired of compensating.   You just don't understand how much your hip stability matters to your body movement until you have catastrophic injury in there and instability.  I felt like my hip would pop out at any given time several times per day.  For my future joint health and to keep working in my profession, I jumped in and scheduled the surgery for Oct. 28, 2016....almost 2 years after tearing my labrum.   Well, the surgical team reported to my husband and I post- surgery that my labrum was torn from 10-2 (imagine a clock face).  That's 1/3 of my labrum!  They anchored it down for me and I have stability again!

It's been a smooth recovery, since I was familiar with the therapy and diligently did it.  In fact, I had the physical therapist wagging her pen at me more than one visit for "overdoing it."  Whatever.  I wanted to make it back and make it back NOW!  I went into surgery strong and that was important.  As soon as I could ride the bike, I did.  As soon as I could walk with one crutch vs. two, I did....then, no crutches.  I worked on distance and stamina in the joint.  No limping.  Stability, then strength in the hip. Jumping has re-emerged.   Flexibility has taken longer, but coming.  

I'm finally to a point where I can have decent dumbbells in my hands for several lower body exercises.  I don't feel like I have "remedial, beginner" workouts.  I have to give this repair some longevity and push my ego out of the way.  I've had to tell my inner self to shut up more than once because I'm not where I want to be.  I'm making my way back.  Not being able to work as intensely or the volume I want over the past 7 months has resulted in some of my clothes fitting in a way that I don't like.  It makes me frustrated, not patient.

My awesome surgical team?  Knowing what I do for a living, they looked me in the eye pre-surgery and post-surgery both and said, "The most important thing you need to do is be patient."   Okay, Okay.  

Sometimes a setback is a set up for a comeback.  I'll get there.

Tuesday, November 3, 2015

Nearly 40-Something

I'm going to be 41 next week.  That's FORTY-SOMETHING.  I remember blogging a year ago about how 40 felt and that I could still rock it in the gym....I was in the best shape of my adult life....a new decade wasn't going to get me down! Forty-Shmorty!

Let me tell you, 40 HAS been great!  A pivotal year for me professionally and personally.  I've had a LOT of fun and have gotten to do things that I've never done and met some really great people along the way.  Can 41 be better?  I'm sure it can!

What I do know is that my body is not wanting to keep up like it did in the past few years.  For example, I've noticed that I have a crunchy knee.  I repeat-- a crunchy knee!!!  WT(#%&@*%??!!  I heard it going up the stairs a few weeks ago and thought, "What's that noise?"  Ugh.   I also notice that I need a little more recovery time after hard workouts and I value sleep a little more.  It's okay-- I still consider myself a powerhouse and am proud of my strong self!

I read an article from Precision Nutrition this week about eating right for your age, from the 20s to the 70s and into 80+.  It's fantastic.  When I read the 20s and 30s, I'm pretty sure I was nodding the whole time.  I remember feeling invincible in my 20s and not really taking care of myself at the same time.  The 30s- well, I was having and raising my babies and doing virtually nothing for me until the last half of that decade.  The 40s- they label it "Still Going Strong" and that's how I feel.  Maybe a little crunchy at times, but here to be a role model and coach.  I'm going to head off any health problem that I possibly can from now until my final days by taking care of myself.

Read it here:

Remember, we are never DONE.  We have to always take care of our health.

Wednesday, August 12, 2015

You took your eyes off the prize....

I ran into an acquaintance at the gym last week and we chatted as she elliptical-ed away and I stretched.  After initial hellos, I asked her how things were going.  "WELLLLLLLLLLLLLL, ok, I guess," was the response, with a half-shrug.  "I guess I'm just not feeling motivated right now."  

My response: "You took your eyes off the prize, that's all."

Huh?  I elaborated that she must have forgotten her goals.  Or, at least, she isn't focused on them at this present time.  "Why are you doing this?" I reiterated.   Well, of course, it's the usual......1) Feel better  2) Look better   etc, etc.  Did I mention that she's a recent cancer survivor?  

Keeping your focus on WHAT you want, WHY, and HOW you will get it is the basis of your motivation.  Laser focus pulls you through the I-don't-feel-like-it kind of days and gets your butt out of bed early before the work day.  If your WHY is strong enough, nothing will hold you back.

I left her thinking that day.  The wheels were turning.  I could almost hear her say, "Oh YAH!  Now I remember what I want."

Keep your eyes on the prize.  And go get it.

Sunday, May 31, 2015

Always a work in progress

We will always have something to work on.  All of us...all of the time....our whole lives.  When we master something like a new health habit, pick a new thing to change.  Then, when you master that one, pick another....then another.  Build on the healthy ones that you previously mastered.  Then, when you feel on top of the world and are getting amazing results-- do a quick check to see if you've fallen off on anything or maybe started doing an old bad habit again.  Sometimes, you don't realize that you are routinely doing something that you used to do, but stopped doing, then started doing again.

Lately, I've been struggling with vegetables.  I like them.  I try and keep enough prepped to grab quickly.  BUT, I've been really busy lately and it is oh-so-easy to let it slide a little.  I mean, driving from client to client all day or having back to back sessions doesn't always make it easy to get in my 4-5 cups per day.  There is no excuse, it just takes effort.  That is one example of EVERYONE having to work on things.

How about 90/10 compliance as another example?  You know, eat 90% of your meals during the week on-plan and allowing a 10% off-plan choice (within reason).  This ensures maximum results in changing body composition.  It's hard.  Even for me sometimes.  A work in progress.

So, whatever you are working on for a habit right now, make sure that you are confident in doing this habit EVERY day.  If you are confident in your changes, you will make the change.  If you aren't, it's going to be a battle.  It's as hard as you make it.  Don't try to work on too many things at once.  Also, realize that those who make change seem effortless and have "amazing" bodies DO have to work at it....a lot.... (Dedication!  Consistency!)

The effort is worth it-- healthier body, healthier life.