About 8 years ago, I read in a magazine that some celebrity chiseled her arms with two moves. I didn't believe it. But, her arms were bangin'. So I kept reading.
Her secret: A pyramid of various styles of push ups and tricep dips. That's it.
At that point in my life, I hardly had time to eat and sleep let alone workout. So I said, "what the hell?" I told myself for 30 days straight that if I did only one thing per day, it would be this arm series.
Disclaimer: I had a job in which forced me to walk constantly, so I was in a constant state of LISS. LISS is known as your fat burning state, so that would help burn the fat around my arms and reveal more chiseled upper body muscles. Just doing this arm series is not going to uncover Michele Obama biceps. There are a lot of variables, including nutrition and other cardio routines.
But, coupling this arm variation with the right regimens will help you create a more lean, chiseled upper body look FAST.
Try it for 30 days and let me know what you think 😉
We all know diets don't work. To lose fat and keep it off takes the right trifecta of clean eating, proper training and customized supplementation.
One supplement I added to my regimen over a year ago is a pre-workout and my results have been UNDENIABLE. I've lost roughly 30 pounds, have leaned out and toned up, and have put on a fair amount of muscle, mainly in the bootayyyy area (BOOM 👊). As of late, I've gotten a ton of questions about why I religiously use a pre-workout and which ones do the trick. So, I'm sharing my secrets with you!
Before I dive in, I want to remind you all that there's no magic pill. But, a pre-workout added to a healthy routine can help kick your results into high gear.
Why use a pre workout?
Pre-workouts are designed to help you increase training volume and intensity so that you can get more out of your workouts.
For a long time, pre-workouts had the reputation for being only for the advanced gym goer whose sole focus was to pack on muscle. But the reality is, pre-workouts can help just about anyone who wants to improve his or her fitness levels–from the beginner all the way to the hardcore gym buff.
In a nutshell, pre-workouts can benefit you if:
Self care has been my biggest struggle as of late. To say it's almost impossible to keep a balance while trying to date AND get a business off the ground would be an understatement. Us ladies (or should I say, us "perfectionist" chicks?) want to be everything to everyone, but in reality, YOU CAN'T BE. And if you try, your mental and physical well-being will suffer BIG TIME.
I'm sure I'm not the only gal out there who struggles to maintain a happy, healthy state while juggling all that life throws at her. So, I'm giving you my 6 "self care' musts that keep my physical, mental and spiritual self thriving. Through 10 years of ups and downs, I've finally found the secret formula to staying on point everyday. It's not a one-size-fits-all, but I have a feeling these mini steps will have you showing up as your best self—whole, grounded, focused and ready for more.
Before diving in, I will say that self care is a practice, just like art or yoga—it needs to be customized to you and practiced religiously. And, these might sound like "obvious" hacks that you've heard time and time again, but I can't stress enough the importance of giving each one the attention it needs. If one starts to lack, the others will suffer, too.
Also remember that life is full of seasons. It's ever evolving and so are you. I can tell you with 100% conviction that once you feel like you've found balance, something right around the bend will throw you off kilter once again. When that happens, give yourself a little grace and adjust as necessary. You're not going to be perfect all of the time, and that's OKAY!
News flash: you are good enough.
...for Mr. Right, your dream career, financial freedom, the white picket fence, all of it.
Whatever it is, the key to unlocking these desires is seeing yourself as deserving. When you make that mental shift, your world will transform to reflect that belief.
Get my drift here? You teach people how to show up for you.
Walk into a room, hunched over, unable to make eye contact and you'll immediately communicate that you're unworthy to look at or engage with.
Walk into a room, smiling, strutting your stuff, and you'll demand the attention of the whole room without saying a word.
Be the latter.
So I'll say again, once you see yourself as beautiful, the world will too. Upgrade you and your outer world will upgrade, too. ✌🏽
After posting this dish to Instagram, so many of you messaged me wanting the recipe! So here it is (if I can remember it).
Funny story: I made it up. I never follow recipes. I usually go on what I have in the frig and mash it up together. Surprisingly enough, this one tasted pretty damn delish! As I've experimented and failed (miserably) over the years, I kind of know which foods work together and which ones don't 😝
The beauty of cooking is making it your own. Don't hesitate to throw in a new herb, bake instead of sauté or use bacon bits to spice it up (confession: my secret to every dish). Experimenting is fun, but what's more important is that it teaches you to trust your intuition (or your taste ;)). Mindful cooking and eating is liberating. It makes food more of an experience to be enjoyed that an obsession to control or track (coming from a disordered eating past).
So while I give you this recipe as fact based on what I did, I encourage you to use it as a loose guideline and give it your own twist!
“Sometimes what you’re most afraid of doing is the very thing that will set you free”. ~Robert Tew.
I’m Kathleen, and I am so excited to share my experience of fitness competing with the Finding My Beautiful readers! I work in two industries that I love: wine and fitness. However, it can definitely be challenging to find balance between the two.
I finally overcame my struggles with weight gain and lack of self-confidence and am now a Fitness Nutrition Specialist, nationally qualified bikini competitor in the Nspire Sports League, and an ACE Certified Group Fitness Instructor. Fitness has always been an important part of my life and has gotten me through many tough times throughout the years.
My decision to compete came after a very difficult time in my life. I was recently divorced and had just moved to a new city. My self-confidence took a big hit and I felt like a failure. During one of our last conversations, my ex said that he “wasn’t attracted to me anymore because I had gained weight.” I knew the words were said to hurt me and weren’t necessarily true. However, they hurt like no other. What disappointed me the most about this is that I lacked the confidence to let these words roll off my back. Why didn’t I have the confidence to only care about what I thought of myself? I knew I needed to do something to build myself back up so that I was in control of my self-esteem and not other people’s opinions.
I decided to get back into teaching group fitness classes since I was new to the city and didn’t know anyone. In doing so, I met my boss, Lauren, who I truly feel was put in my path to help get me through this time. She too had gone through a divorce, and now seemed to be living a really happy life. She gave me hope that I, too, could have a great life after this experience.
I soon discovered that she was a serious figure competitor! I remember being extremely excited. I asked her a million questions and thought this could be something that helps me rediscover my self-confidence. This was an opportunity for me to push myself to achieve something I had always thought about doing, but was always afraid to do. I hired the same coach that Lauren used and decided to go for it!
I had no idea that I was about to go through such a life-changing experience. I decided to compete in the bikini division where you don’t have to put on as much muscle mass. I saw competing as an opportunity to:
Here are my pros and cons to competing:
I've been on a green juice kick, not just for the crazy health benefits, but to shake up my boring, errryday meal routine. Meal planning and food creativity have fallen to the bottom of this busy gal's priority list, so green juice is my BFF right now.
Here's my go-to recipe—even you green juice haters would like this one. 😎
🍐 Spinach (handful / 1 cup)
🍐 Kale (2 stalks)
🍐 Cucumber (1/2 without the skin)
🍐 Strawberries (3—4; frozen or fresh)
🍐 Pineapple (1 slice)
🍐 Banana (just a little to keep sugar down)
🍐 Unsweetened Organic Almond Milk (I never measure this! Just throw a splash in)
🍐 Unflavored Greek Yogurt (1—2 tablespoons)
🍐 Ice (3—4 ice cubes)
🍐 Water (1 cup)
🍐 1 Organic Stevia Packet (if you need a little sweetener)
You'll see I don't give exact measurements for any of the ingredients. It's more trial and error to see what your taste buds enjoy! Little hint: kale may be the most nutritious of all the ingredients, but its sour taste will throw you off. If that happens, up the sweetness of your juice with spinach or fruits.
Enjoy, lovelies! xoxo
6 Examples of What Self Love Is NOT, What Self Love Actually Is + Why You're Unable to Have Healthy Relationships (Valentine's Day Inspired ❤️)
THIS was one of my most popular blog posts from last year, so I decided to repost it given Valentine's Day is officially here! I know some of you lovelies could use this reminder as we approach the sometimes dreaded V-Day.
First off, society today builds up this one day of the year so much so that we feel utterly unworthy if we're not attached at the hip with a sig other.
My opinion? It's complete bullshit.
February 14 isn't just about your "other half"—the cards, flowers, chocolates, wine, intimacy or "I love you's."
It's about giving that same love that you tend to give everyone else, to yourself too.
Actually, if I'm being real, getting the above materialistic items as symbols of love on V-day won't actually carry any meaning if you don't love yourself first.
Right now, in this very moment, would you say you are "on track" or "off track" with your diet?
What if I told you that very mindset of all or nothing is what is setting you up to fail, time and time again?
If you're not sure whether this approach to eating is running your life, let me know if this sounds like you ...
Yesterday, you've fallen "off track." You ate a bite of bread that you was on the "bad foods" list. You say, "fuck it," and eat the whole damn loaf. But it's ok, because tomorrow you'll start again. (how many Day 1's have you had? I know I can't even count them in my 32 years of being).
You wake up the next day and eat the healthy, clean breakfast you had planned.
Lunch comes around and you'd really like the turkey, avocado sandwich at the nearby cafe. But, you've heard you shouldn't be eating gluten or carbs if you want to lose weight, so you decide to be "good" and get the salad.
The day gets busy and you get hungry. You wait too long, your blood sugar drops and you finally eat your cucumbers and hummus. But, you're ravenous and scarf them down before you can even enjoy the taste.
You get home. You're tired. You cook the healthy dinner outlined in your meal plan. You find yourself picking at the ingredients as you cook, eating while standing...
You finally sit and try to make yourself enjoy it. But, you're not satisfied.
You go back to the pantry and allow yourself to indulge in a little of whatever was "off limits" to begin with. Of course you can't stop at a little bit. You end up saying "fuck it" (again) and keep eating with the goal of "starting all over again tomorrow." (Haven't heard that one before 😒)
The rush feels good for a second, and then it hits you…
Since everyone has been commenting on how tasty my stuffed peppers looked, I decided to share the recipe on the blog with all of you lovelies! It would be totally selfish of me anyway to keep them to myself since they are HEAVEN, crazy EASY and uber HEALTHY.
The best thing about these peppers: they trick your brain into thinking you're having your guilty taco pleasure ;) #WINNING
Try them and let me know what you think!
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