There are three basic action steps to healthy. Mentally more is required as we all know, but there are three actual things that can be done to bring you closer your goal of being healthy/fit. They are: DETOX, EAT CLEAN and EXERCISE.
DETOX: By detox I don't mean pop a pill and poop all day. That's dehydrating to your system and most of us are far too busy to have time for this ordeal.
Instructions for detoxing: Purchase about 3 lemons a week - place 2 in the refrigerator and cut 1 up for immediate use. Using a gallon water bottle, place the sliced lemon in it and fill it up. Drink 1 gallon of water a day.
While doing that....
EAT CLEAN: Your plate should have lots of veggies, baked or steam fish (especially) and lean meats (chicken and turkey). Fruit and nuts twice a week at most. A slice of toast or some oats in the morning is fine, but eating pizza everyday or burgers/fries everyday ummm no bueno!
Complete this regimen with....
EXERCISE: Commit to doing something...anything that makes you sweat. I've started clients with 25 air squats, 25 sit ups and 25 push ups a day for 2 weeks. Then the other 2 weeks 50 air squats, 50 sit ups and 50 push ups. Sounds simple and easy? Then do it!!!
Ultimately I want you to be consistent, I am not asking you to go buy a workout dvd or join a gym that you know you won't do daily or go to consistently. I am asking that you simply drink water, eat from the "land" so to speak and move your body. You don't need weight or specialized equipment to get rid of excess body weight. Be consistent and do the three action steps listed above.
Monday, September 3, 2012
Thursday, July 12, 2012
A Gold Medal Winning Olympian & Crossfitter!!!!!
OUR DREAMS KNOW NOTHING OF BOUNDARIES
I decided to use the above theme for the next blog post without really knowing how it would materialize. Two days later I got a phone call requesting my presence at an interview for an Olympic athlete who's also a Crossfitter. Immediately it ALL made sense. I jumped at the opportunity. I asked for two things, the sport and the name. I did my research...but it didn't prepare me for who I was going to meet. Her most attractive quality was her intrepidity; physically she gets faster the longer she goes and mentally the stronger her resolve - not because she's "soooo skilled", she just so damn stubborn and she also just wants to kick your ass.
We spoke about her diet, her workout regimen, her sleep requirements, her boyfriend (who happens to also be a bad ass in the endurance department - Brian Mackenzie - "I AM UNSCARED"), and the secrets to her success.
I had the pleasure to go head to head with her for a mini Crossfit workout...we both finished under 5mins but as you guessed it, she washed the floor with me. Yep! I was behind her by 22secs on completion. The workout: 3 Thrusters and 5 Burpees for 7 rounds. I was ahead of her until round 5, then as I slowed down she picked up momentum. Incredible athleticism but what a great personality as well. She never taunted or even looked my way, and post workout she commended me on my great effort and even admired the fact that I jumped in just 30secs or so before we started with no real warm up.
Winning gold at the Olympics in 2008 and coming 1st in almost everything else, being the "Female Athlete of the Year" could make someone a bit of a stiff who glides while we mere mortals touch the floor. No...that's not who I met; she's easy going, laughed at my jokes, is game for a good time and is very happy to "just be Erin".
The point of all I just said? Dreaming big is admirable and necessary for elevation. But what makes Erin Cafaro an Olympian is her attitude. She's shorter than her crew mates and lighter (only 160lbs) but her inability to have these factors affect her performance makes her an inspiration and an Olympian. Your dreams have no limitations and it certainly is never too late. She's a professional rower now, but started in 2001 inspired by a newspaper article. She made the Olympic team in 2008 armed with her solid mental fortitude and Crossfit's fundamentals of always varying her workouts. The person I met a few days ago is coming home with a gold medal...and it's not her dream, to her it's reality and being around her I know it as well.
Set realistic goals, reachable ambitions and once that's done...set another and then another!! The road may seem long, even arduous...but you're SO worth it. Who knows? You may be the best in the world at something and not even know it!
Love KK!
*The video of this interview will be posted here when completed
Wednesday, June 6, 2012
PREPARING FOR SUMMER AND PALEO!!
SUMMER PREP:
There are three simple steps to preparing for Summer:
- Have a full glass of water before every single meal. - This first step not only fills you up, but it helps your body with the digestion process. It also gets us into the habit of hydrating our bodies (during the hottest periods of Summer).
- Have 5-6 meals throughout the day, BUT only 1/2 the serving of a standard meal. - For example, if for breakfast you typically have a cup of coffee, 1 cup of oatmeal and two slices of toast. Your new breakfast would be: 1 cup of water, 1 cup of coffee, 1/2 cup of oatmeal and 1 slice of toast. 1/2 of everything and a cup of water.
- Do no less than 30 minutes of intense exercise 4 times/days a week. - If an exercise routine is new for you, do the following: One day on, one day off: Monday, Wednesday, Friday and Sunday! For those of you who know me, you know that I teach indoor cycling classes, strength training, bootcamp and Crossfit Classes. (My workouts are always changing, which is a really good thing) Feel free to ask me anything!!!
IF ALL ELSE FAILS...READ BELOW FOR THE PALEO DIET!!!
BASICALLY: PROTEINS, VEGETABLES AND FRUIT
| Okay To Eat | Avoid |
|---|---|
| Fruits | Dairy |
| Vegetables | Grains |
| Lean Meats | Processed Food & Sugars |
| Seafood | Legumes |
| Nuts & Seeds | Starches |
| Healthy Fats | Alcohol |
For further details be sure to visit: http://robbwolf.com/what-is-the-paleo-diet/get-started/
Thanks to: Robb Wolf at http://robbwolf.com/what-is-the-paleo-diet/get-started/
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