Workout Wednesday – Country Heat is Coming Soon!

Do you like dancing? More specifically, do you like line dancing? You a country music fan? Many of my friends are… it’s not 100% my thing, but I enjoy some of it, and I really do just love moving my body, haha. But even I am totally looking forward to the launch of this one!

The creator of the super popular (and super effective!) 21 Day Fix, 21 Day Fix Extreme, and half of the Hammer & Chisel duo, Autumn Calabrese, has come out with a new workout program called Country Heat, and it looks to be super fun and fat-burning!

Does this sound like something you would be into? You can sign-up here to receive notice of when it’s available – right now we only know July 2016. This also shows you some sneak peeks!

Looks so fun -I will definitely be starting this program after I get back from Beachbody Coach Summit!

As always, if you would like to connect and receive help with your health and fitness goals – let’s connect!

Truthbomb Tuesday – Big Picture

Health is all about the big picture, not a snapshot. This means that, as I have said, one bad day/meal won’t kill you, just like one good day/meal won’t cure you and deem you healthy.

Its about balance. It’s true you need to take it one day at a time, but you need to realize that just because you messed up, doesn’t mean you need to completely throw the towel in.

Life is short. You have to enjoy it. The stress and guilt that comes along with overindulging is far more detrimental to your wellbeing than the actual meal.

truthbomb tuesday 2

As for the balance of exercise… it doesn’t have to be at the gym, or a DVD. Anything active works. Move your body because you want to and because you love your body. Not because you think you should or because you hate your body. Body image is crucial to keeping your missteps at a minimum.

At the end of the day, you have to realize that your body was meant to be nourished and fed. Restricting yourself leads to nothing good. It will not make you happier. Often, restriction leads to a dark place for you and affects your relationship with others. This is why even the most dedicated fitness professionals have cheat meals – eating clean every meal, every day, is REALLY hard to sustain, and where is the fun in that? Make them your exception not your rule, and E N J O Y it.

I say this as someone who is the BIGGEST self critic. It’s just not sustainable to be 100% all day every day. And even if it was, what kind of ride through life is that?!

Nope, the magic is in the balance! 🙂

Feel Good Friday – Work For It

Do you believe you can be better? Do you believe you can achieve a healthier, happier you? Do you believe in YOURSELF? Because I’m here to tell you that you can, you will, and you SHOULD!
You matter. You are worth it – worth the hard work and worth feeling good. You deserve to feel happy, healthy, and strong within your own body.
Strong Body - Work for it
You have everything you need within yourself – all you need to do is decide, commit, and succeed! You just gotta be willing to work for it.
Want all of the support and motivation you need to make YOUR summer body? Connect with me and let’s get this party started – it’s past time you felt GOOD about yourself! I would love to help you get there!

Flex Friday!

Can’t let Friday go by without a nice flex! I know there are some people out there who think it’s vain, but I personally love having visible proof of how my efforts are paying off, because sometimes, no matter how strong you ARE, you don’t always feel that way!

So don’t worry about what anyone else says or thinks – flex your muscles and share it to social media if you are feeling bold enough. Embrace those muscles; after all, you are working really hard for them, right?

Flex March 2016

And yeah, if I look proud, it’s because I am! I work for it, so yeah, I am very proud of how far I have come!

Flex Friday

Shared this a little over a week ago – this is a little less than a years gains. Yes, my transformation has been about STRENGTH but I’m not just talking about the physical strength you see in my ‘now’ picture.

What you can’t necessarily see is the inner growth I have experienced since embarking upon my health and fitness journey in February of 2014.

You can’t see the confidence and self-esteem I have gained, you won’t be able to see the risks taken to open myself up, and you won’t be able to see how I FEEL – healthier, happier, a little more in control of my health and my life, and EAGER to help others feel the same way.

I am proud of how far I have come, and I am excited to see how far I will go. And having evidence of this transformation is really powerful 🙂

Kara Then and Now Biceps shot

Wednesday Wisdom – Rest and Recovery Days

rest and recovery days

I know of several people who don’t believe in rest and recovery days, and these people frequently get frustrated with their bodies for “failing” them. Truth is, their bodies rebel because they need a break, plain and simple. We are not meant to workout 365 days a year, and while some people might swear up and down that this is the way to achieve your goals, those people are wrong. Very wrong, and you can tell them I said so.

Rest and recovery days serve a LOT of different purposes, this is just a small taste of why they are important. Never skip rest days. For those who are in an excelerated fitness regimen, you can take 1 or 2 days of rest. I like a 4/3 or 5/2 ratio myself, depending on how busy the week is and how my body feels.

Your body can only take so much before it needs a break, and when you skip rest and recovery days, you put yourself at a much greater risk of injury, which is never fun. Always be sensible about your workout – going and going and going until you can’t go anymore does nothing but burn you out, and in fact, skipping recovery days actually inhibits your progress. Resting allows your muscles to grow.

Life is about balance, plain and simple. Exercise is a lifelong pursuit, and it should make you happy. Find the balance that works for you — your body and your life.

Monday Musings – Thanks

Yep, that’s how I feel. I used to hate Mondays. They signified the weekend was over, and the workweek was just beginning. Of course, this was back BEFORE time started flying by and workweeks seemed more like workmonths.

It’s different ever since I became part of a fit-fam.. now I look forward to Mondays, it is the ONE day I refuse to skip a workout. Monday sets the tone for the whole week, and its important to start it off on a good note!

So thank you, Monday 🙂

Sweat It Out Saturday – Nashville

I have been in Nashville for Beachbody’s Coach Summit for a few days now… the last two days I worked out with Shaun T and Chalene – both are amazing, energizing, fantastic little powerhouses of enthusiasm for fitness, and I had an absolute BLAST working out with them.

Shaun T’s T-25 program is, as you might know, what got me turned onto home fitness programs, and Beachbody. I love the guy, you can tell he lives for what he does! He sure worked our bodies, but it is WE who are reaping the benefits!

Chalene is who I go to when I need a good workout but am in a time crunch… her HIIT 15 minute program is amazing, I never thought I could work up such a sweat in just 15 minutes but low and behold, I do! Her energy is contagious, and she’s incredibly relatable! Love her.

Now that we got our workouts in, its time to head out and explore a bit before the Beachbody Celebration tonight. SO grateful and thankful to be part of such an awe-inspiring, amazing network of passionate coaches!

Cheers to being healthy, happy, and fit!

Motivation Monday – I will NOT…

BOOM! I LOVE this. I see it all the time, especially in a Diabetic circle – life is hard and it is easier to give up and give in than it is to dig in your heels and persevere… but doing so is SO incredibly worth it! Challenges are put forth to see if you really want something as bad as you think you do…. the answer? Well only you know if you want it as bad as you say… but if you DO want it, you will find a way to do it.

You will make mistakes, have moments of weakness…. this is normal. It’s part of your journey. Recognize your mistakes. Acknowledge them. And then leave them in the past!

This is NOT how your journey ends 🙂