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I'm Katy! I'm a Phys Ed teacher, fitness and yoga instructor. I love fitness and fashion! Join me as I kick the crap out of you with my at-home HIIT workouts, and mostly make fun of myself.
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Wednesday, 7 December 2011

"For Christmas, I'd Like to Lose 10 Pounds." Great. I'll Buy You A Saw So You Can Cut Off Your Arm.

Pin It How many times have we said this before? "If I could just get rid of those last 10, 20, 50 pounds, I'd be happy." So, if your arm weighs 10 pounds, and you got rid of it, would you actually be happy?

Let's be real here, people.

The New Year is coming- so let's finally begin to use our strengths and minimize our weaknesses when it comes to getting fit. Let's be FitFluential together!

1. Stop comparing yourself. 

My friends and family have beaten it into my head that no, I am not a celebrity. I do not have a personal trainer, personal chef, time during the day to work out three times, nor do I have millions of dollars to do any of these. You have to work within YOUR means and make health and fitness work for you. I will never be a Victoria's Secret model, because I have no boobs and my legs do not begin at my neck.

How did you manage to get a photo of me at work? ... I've said too much.
Also, NO ONE IS PERFECT. This is the entire reason I wanted to blog- how many times have you read a blog, only to feel like crap afterwards? No one is that perfect. Everyone cheats. And for the love of God, if there is someone who is perfect, then I don't want to be friends with them anyway. It's fine to have inspiration (I inspire to be more like people who can handle their liquor, for example...), but other people do not dictate your happiness. You do.

Alright fine. Celine is the only one who dictates my happiness.

2. Set S.M.A.R.T. Goals. 

We've all been there before: We say we're going to do something (ie: go to the gym 6 times a week), and we don't do it (we only go 3 times a week) and we feel like a failure (and stop going altogether). Then we feel sorry for ourselves and eat copious amounts of chocolate. 

Wait, that's just me. 

It is recommended that kids get 60 minutes of physical activity per day. Can you say the same for yourself? You want to incorporate activity into your day by setting yourself up for success. Get a head start on a new workout routine by setting short-term goals. It's important to set goals that are all of the following: Specific, Measurable, Attainable, Realistic, and with a Timeline. It is not realistic to run a marathon by February if you have never run before. You cannot measure how to simply "get more sleep" or "eat healthier". Getting up early to work out has no timeline. Take time setting your SMART goals (I will work out at least three mornings a week for 30 minutes and I will be in my routine by the beginning of February) and you will create your own success. 

My SMART goal for the new year: I will only eat two servings of holiday chocolate per week by the end of January. 

This doesn't count for holiday chocolate, right?

3. Keep It Real. 

Hate to run? Don't.  

Dread getting up early? Work out at lunch or in the evening. 

Have no time? Try H.I.I.T. (High Intensity Interval Training) that only takes 10-30 minutes.

Work with what you have and don't try to kid yourself. While it is worth it to try something new (it often takes 2-3 weeks to create a new habit, so working out in the morning may eventually start to feel good- I promise), you also want to work within your limits. Think about things that you LOVE to do and work from there, and you will be more likely to create your own success. If you love to dance, why not try a Zumba class? If you love the outdoors, check out some local hiking or walking groups. If you need to get some stress out, go in one of two directions: try a kickboxing or a yoga class. If you like to work out at home, create your own home gym with simple things like a stability ball, skipping rope, and yoga mat. 

*Or (shameless plug here), try any of my workouts- most of which you can do at home!!!! 

This is how you will feel during my workouts, but you will thank me when you can bounce a dime off your ass.
Also- you need to give exercise a chance. I used to think that I hated yoga- I didn't like it the first time, second time, the third time, the fourth time I tried it- until I changed instructors! All group fitness classes are dependent on the instructor and the music. I'm not trying to diss any fitness intructors here- but you know what you like, and what you don't. Be experimental and you will find it. 

Pole dancing is also an available fitness workout... Just saying. 

4. Stay away from the scale. Mostly.
  
If you are concerned with numbers, fine. Go on the scale. But don't be a victim to it- "I've gained 1.2 pounds"- um, I can gain that by eating one meal. If you weigh yourself, then do me a favour and take measurements of your chest, bust, waist, upper hip, and lower hip every two weeks, and make sure to take them at the same time of the day (write them down). It will give you a much better indication of your progress. Otherwise, if you find a type of exercise that you truly ENJOY, numbers won't matter. Become more concerned with hitting your own milestone: running non-stop for 10 minutes, keeping up with the abs song in your Pump class, completing five push-ups on your toes, getting your fitness certification. Small milestones will keep you going to the next one and the next one. 

Having a dance competition with teenagers is a workout. Pretending to be gangster is not.
5. Stop crying. 

Now. 

Suck it up. 


And while you're at it, stop taking selfies, or you may look like this.

Did you finish school in a week? Did you get that promotion after a month? Did you get straight A's without studying? (Don't answer this if you did, you freak.) 

Fitness takes time. Be patient. 

6. Plan your meals

I've learned that fitness is 10% genetics, 10-20% exercise and 70-80% nutrition. I know- I wish it were different, too. But I can't tell you how many times I've killed it at the gym and sabotaged it with nutrition choices (go back to #1- nobody is perfect. And if you've been reading my blog, then you will definitely know that I am nowhere close.) Just as you'd I'd consume wine in bulk, I've learned to make healthy meals in bulk. Then, there's always something in the fridge (most healthy meals and snacks will require refrigeration!) if you have a craving. Think chicken and spinach lasagna, butternut squash soup, peanut butter chocolate chip protein balls, sweet potato curry, chili, quinoa stirfry, black bean quesadillas, oatmeal with berries, greek yogurt with granola, smoothies, etc. If you keep it in the fridge, you will eat it!

Ya you will.
7. Reward Yourself. 

...Preferably not with food. Unless you are one of those freaks who can allow yourself to have one square of chocolate and put the rest away, then fine. Go ahead and reward yourself with food. 

Then, come to my house because I'd like to shake your hand, kidnap you and put you in a test tube to be studied. 

For the rest of us, allow yourself to get that Fashion magazine, fun new app, new book you've been eyeing, or a few new songs on ITunes to motivate you during your next work out. You deserve it! 

To Sum Up:

-You are all perfect. 
-Chocolate is health food. 
-Perfect people are wack. 
-I am a Victoria's Secret Model. 

What is the best piece of fitness advice you've heard?