Monday, September 12, 2011

Feeling Yourself!

Ok, I will admit it....I started FEELING MYSELF! I had way too much new found confidence. I was getting men approaching me, people were telling me how "skinny" I look. I know I am 5'10...but I am not sure how a 200lb woman can look skinny, but hell...I took it and ran with it! Like a bat out of hell. One must remember, it had been many years since I had any kind of attention like I was getting now. And being that I live in the South is a whole different ball game out here. Now I was "thick" instead of the everyday fat girl! I was like, "Ok...I see you Krystle! Doing your thing!"

Well I had to shake myself today...and say "You still have more to lose girl, don't stop just because you got a few compliments."

Truth of the matter is...compliments or not, I still was not where I wanted to be as it pertains to sizes I wanted to be in. I am happy that I can go to Target and find stuff now, but I want to find it in a 9 or 11 not a 15 or 17. So I need to refocus and fast! I have to remember why I started this journey...not for some compliments and a few cat calls...FOR ME! I started this in order to get myself back, feel good in my skin and hell wear a bathing suit in the summer and some shorts!

I am happy to report that I have been wearing tanktops the last few weeks without feel the next step is being able to wear shorts without look like I have THUNDER thighs. Now don't get me wrong I don't want to look like Olive Oil either...but I need to lose at least another 30lbs and drop about 2 more pant sizes before I feel like I am back to me....

Alright Krystle....get it together mama! You got this and you need to get it by the end of December. No more changing my mini-goal dates and rewards! I have come too far to stop now!

The Month of August

Wow! Where do I start with my feelings about August and what it did to my psyche? Well for starters I took a trip back home to California. It was the first time a lot of my family and friends have been me in a year! Everyone was happy to see my success in weight loss and how far I had come since the last time I had been home. This honestly felt great for me to hear. At the same time it was a curse. My original goal was to lose 40 more pounds from where I am now...well with a lot of my family and friends saying they didn't think I had another 40 to lose, I started to rethink my personal goal. I started to think maybe I didn't have that much to lose at all.

Well after coming home...I slacked off BIG time with working out and eating. My eating was sporadic, when I ate at all and working out...was not happening AT ALL! This was a dissappointing because I had worked so hard to build up a love for working out and how it improved my I just felt unmotivated to do anything of the sort. So I have been in a major funk and I couldn't figure out the reason why...well now I know EXACTLY why

Monday, August 1, 2011

How to Lose Belly Fat

If you want a flat belly, you're gonna have to get and stay energized. People with high energy levels eat healthier, do more effective exercise, and just feel a lot better all around. Here are 3 easy steps to boost your energy and lose fat quicker:


1. Get at least 7 hours of sleep per night.


Believe it or not, there is quite a lot of scientific evidence to show that people who get enough sleep tend to have lower levels of abdominal fat. People who get very little sleep tend to have higher levels. One theory: lack of sleep leads to messed up hormone production. The bodies of chronically tired people tend to produce more stress hormones, including the infamous "belly fat hormone" cortisol. Lack of sleep can also screw up production of leptin and insulin, two extremely important hormones that control hunger levels, blood sugar levels, and body fat storage. Most people need at least 7 hours of quality sleep per night, so do whatever it takes to get at least that amount!


2. Drink a lot of water.


Water is an amazing substance, and definitely one of your best allies in the fight against belly fat. People who drink lots of water have much higher energy levels. They also have faster and stronger metabolisms. Finally, since water is a natural appetite suppressant, drinking it in large amounts lead to less hunger and fewer food cravings. Many fitness and weight loss experts say that it's a good idea to drink a gallon of water per day when trying to shed pounds and reduce body fat levels fast. Do that if you can. If not, be sure to drink at least 70 ounces of pure water each and every day.


3. Eliminate energy-zapping, belly fat-creating foods.


Certain low-quality foods literally kill your energy levels and create new belly fat at the same time... just about every time you eat them! All junk foods -- including sodas, chips, candy, etc. -- fall into this category. They're full of empty calories and the insulin-boosting simple sugars that convert those extra calories into new layers of ugly abdominal flab while providing that energy crash everyone dreads. One of the best ways to boost energy while reducing stomach fat is to simply avoid all foods that contain simple sugars, refined "white" flours, and/or highly-refined oils (especially trans fats!).



Eat the Best Flat Belly Diet


Belly fat reduction is nearly impossible without a good diet. In fact, most experts agree that healthy eating is about 75% of the solution when it comes to shedding fat quickly. The good news is that if you do stick to a clean diet you can easily burn off stomach fat within a matter of weeks or even days. The best "flat belly" diet is one based around whole, natural, unprocessed foods. It contains nearly equal amounts (in terms of calories) of lean protein, healthy fats, and good carbs. This is a proven ratio for losing weight quickly, efficiently, and safely.


The absolute fastest diet for losing belly fat is the paleolithic -- or simply "paleo" -- diet which is based around the natural foods that can be hunted or gathered in nature. So we're talking mainly meats, fish, eggs, leafy green vegetables, nuts, large seeds, some roots/tubers, and small amounts of fresh, raw fruit. Paleo dieters avoid all simple sugars, grains, refined flours, refined oils and fats, and all refined or processed foods. When you eat a paleo diet for a few weeks your belly fat will literally melt away. Plus your energy levels will skyrocket, any health problems you may have should improve dramatically, and you'll almost definitely feel much, much better all around!


If you think that paleo-style eating is too much of an "extreme" diet for you there's another option. You won't lose your belly as quickly but you also won't experience the food cravings that often come from avoiding all grain foods (e.g. breads, pastas, cereals, etc). Basically, you just eat a diet based around quality proteins, healthy fats/oils (like extra-virgin olive oil, natural peanut oil, avocado, unrefined coconut oil, etc.), and minimally-processed good carbs. The best healthy carb options are 100% whole grain foods, beans, legumes, whole fresh fruits, and raw or lightly cooked vegetables.


On this higher-carb diet try to follow a 40/30/30 calorie ratio of carbs/protein/fat (similar to the "Zone" diet method). Eat 4-6 small meals and snacks instead of 2 or 3 big meals. Try to eat some protein about every 3 hours in order to keep energy levels high, blood sugar levels stable, and hunger levels at a minimum. You'll still lose stomach fat quickly and you won't experience a lot of strong hunger and/or food cravings. In fact, this type of diet is the key to "easy" weight loss. ;)


No matter what you do in terms of dieting, cut out all refined sugars, "white" flours, and highly-processed fats (especially trans fats!). And remember: the right diet will almost always lead to belly fat loss. The wrong diet will lead to slow (or even negative) results and frustration. So stick to the best diet you can at least 90% of the time and you'll get some really great results in a minimal amount of time!



The Best Exercise for Burning Stomach Fat


The fastest way to burn stomach fast always involves some form of effective exercise. While it is possible to lose body fat without exercise, the "skinny fat" results that come from diet-only approaches aren't what most people want. Exercise simply provides too many metabolic and hormonal benefits that you can't get from diet alone (or supplements/diet pills for that matter). Regular exercise boosts the metabolism, burns calories, tones, strengthens, and increases lean muscle mass, and even lowers stress better than any diet, drug, pill, or supplement out there!


The best exercise for getting rid of stubborn belly fat is interval-based cardio training combined with full-body strength training/muscle-building exercise. You can burn stomach fat much more efficiently by doing both cardio/aerobic exercise and resistance training, instead of just one or the other. Strength training is proven to help build lean muscle mass, prevent muscle loss during a dieting/calorie cutting program, boost the metabolism (more muscle = faster metabolism), and help burn off ugly abdominal fat very rapidly. Interval-based cardio training, such as HIIT (high intensity interval training), is proven to burn more body fat and less lean muscle tissue. Also, many people notice that by doing short, intense interval workouts they actually burn belly fat first, making it one of the best options for getting rid of tummy flab!



Belly Fat Supplements: The Big Three


Most fat loss supplements don't provide a lot of real benefits. In fact, I'd say that about 90% of the weight loss supplements on the market are total wastes of money. That being said, there are 3 relatively cheap supplements that can really help with fast, healthy fat loss. They are: whey protein, omega 3 fats (e.g. fish oil or krill oil), and quality multi-vitamin/multi-mineral supplements. Whey protein is one of the best proteins you can consume and is perfect for increasing your lean protein intake easily and conveniently. Omega 3 fats are probably the healthiest of all dietary fats and provide a wide array of benefits for losing abdominal fat. Unless you eat a lot of oily fish and seafood you should definitely consider taking a good omega 3 formula. A high-quality multivitamin supplement is a simple and low-cost way to make sure your body has all the nutrients it needs to maximize its metabolism, maintain proper hormone production, and shed belly fat as fast as possible.





So there you have it: a simple guide to the best way to lose belly fat fast and naturally. All you have to do is get motivated and focused, boost your energy naturally, eat a healthy "flat belly" diet, do the best fat-burning exercises, and take a few low-cost "support" supplements. Losing tummy fat really just comes down to two things: reduce or eliminate the "junk" in your diet and do smart exercise a few times each week. If you do only those 2 things you will remove belly fat at a rapid rate. If you add in a few other things like getting plenty of sleep, drinking lots of water, and taking helpful supplements you'll lose your stomach flab even more quickly!

The Beach Body Challenge

I am pretty excited today because I will be starting the The Beach Body Challenge! It is a challenge that is open to members and coaches alike to get healthier and get healthy and fit. The grand prize is $100,000 for the best transformation and transformation story! I SO want this! It gives me about 9 months to hit my ultimate goal. This is such a huge incentive for me to finish what I have started because I know that this is something that is in my reach to achieve, and an awesome way to share my story with others.

So in my head all I am doing is the work, because I am already claiming the victory! Whether I win the grand prize or not...I have ME back! And that is what means the most to me! I feel like I will truly be a "product of the product" and people can see that Beach Body does work and they stand by their programs and products. What other company is giving away money on a daily basis to get people to work out? Ummm none of them!

So here I go world! Wish me luck! And God willing....this will be MINE!

For more info on the challenge go to to sign up for your free account and to "commit to be fit"
Good Morning friends! I had an awesome weekend in the respect that I went shopping for a maxi dress, and after trying on different dresses and not liking the way anything fit...I found a winner...and it was a LARGE!!! Not a 2x or 3x, but a large! Who knew that I could fit into that size. It had been so long that I didn't even attempt to go to that side of the store and then thought I would try it on as a gauge of how close I was. I was so ecited, I could hardly contain myself.

I think more than anything it made me realize how hard I am on myself, and how I need not be. I mean yes, I still have some weight to go and I will get there by the end of this year...but I don't have to beat myself up for not being there already, or for what I "can't wear" I wore that dress with no sweater over it...and proud! It was an amazing feeling. Because I think I finally saw what a difference a new outfit can make in your confidence and your motivation to keep going! I can do this, I will do it and I am taking as many people with me as possible.

Monday, July 18, 2011

Having to Re-Committ To Myself

Well my 3 week plan didn't go as planned...why?! It is called life and that is all I am going to say about that. But I will say that I am doing the 3 Day Cleanse again and I am on day 1 as we speak. I feel like I needed to re-committ to a healthier lifestyle. I am a firm believer that you cannot eat crap for weeks, then eat well and think your body is going to be receptive to all the nutrients that are in the new "clean" foods. So cleanses myself out and gearing up to be just as awesome as I was 6 months ago lol.

I think what really clicked for me was the fact that it is July and I wanted to be in a bathing suit already...and that is not going to happen. Also, just the summer in general is making me a little resentful towards not being able to wear what I want to wear right now lol. Which this shouldn't matter in the grand scheme of things...but dang it, it does! It is way too hot out here in Georgia to not be able to wear shorts and cute short dresses. However, I am not going to dwell on that.

My focus now is to get under 200 and to my next mini-goal of 185 by August 30th. Which I totally think I can do as long as I stay committed to my success and KNOW that I can do anything I put my mind to. A year ago I could use the excuse that "I don't know how or what to do to lose," but I have equipped myself with way too much information and knowledge about weight loss, toning, etc. to not rock it out and hit every single mini-goal I have.

So today starts the 2nd part of my journey that WILL be complete by December 25, 2011! I make this promise to myself and to everyone else here! I am ready to end my trend of obesity....

Friday, July 15, 2011

Need to Be Just As Strong For Myself

Well I don't know what the hell is wrong with me. I am in one heck of a funk for the past couple weeks in the sense of my own personal development. My workouts have been sporadic, and my eating has been the same. The only good thing is, I haven't gained any weight. I am just feeling "blah" for whatever reason.

I don't know if it is that feeling of being "almost there" and wanting it to be over already. Or if it is the compliments I am getting and feel like "I would be ok if I was this same weight" Either way, I know that in my heart, I am not 100% happy with where I am now, and know that I need to get off my ass and keep pressing on.

I totally think this is the point that I was worried about in the beginning of my journey....that point of wanting to just stop for a while, stop logging, stop working out, stop caring...if even it was for a moment. But I CANNOT!!! I have way too many people counting on me to prove that this can be done. I am not Super Woman and just have to be a real person, with real feelings, doubts and insecurties.

Prime example, I could look in the mirror a month ago, and be so proud of my progress. Now, I look at the same reflection and see that my stomach isn't flat enough, my thighs are not small enough, I still can't wear a tanktop or shorts. Very weird feeling. But I may just need to sit back and reflect on how far I have come. I think it is so much more the metal aspect of all of this more than anything.

I WILL get over this! This too shall pass and I am going to come stronger than before! I HAVE to do this for me...I have to do this FOR ME!

Wednesday, July 6, 2011

Looking Back....

It is kind of funny to look back at the old posts I authoured, when I first started this. It is interesting to note that I was always looking for a quick fix like: Optifast, Phentermine, etc. Wow how my whole perspective has changed on how to lose weight and live a healthier life.

I have found that it is truly, all about making every day changes and taking things SLOW. There is no need to rush to lose weight for a deadline, because it is so much more likely that you will gain it back. I remember thinking when I first wanted to lose weight (the start of this blog) that I was scared to gain the weight back. But now I know that I am doing it the safer and long lasting way. That is what really matters to me now, doing it in a way that is reasonable, can fit into everyone's lives and that I can look back on and say that I am truly proud of how far I have come, and the journey.

I started this not knowing where I would be here in 2011. Did I want to already be at my goal by now...of course. But am I mad that I am not, because I am more than halfway, taking my time and working hard. This is SUCH a journey and I need to start relishing in and celebrating every moment of it!

Tuesday, July 5, 2011

Motivation for the Unmotivated

Now let me be the first person to be honest about this...I get unmotivated from time to time. I credit it to being a full time worker, mommy, household manager, business owner, friend, daughter, and everything else that happens in life. Do I come home some days and say, "I just want to put on some comfy pajamas and go to bed until tomorrow!" You bet I do, or have a mommy moment where I want to scream, pull my hair out and contemplate running away to some tropical island with no phone, email, kids or people at all!? God yes! But at the same time, I just have to keep reminding myself that I have one chance at life and I owe it to myself to be the best I can possibly be and also be happy while I am doing it!

If you need to take a few days off to regroup yourself, get your life in it! There is no need to burn yourself out. It makes you so unproductive when you get to the point of wanting to just fall out. Your workouts will suck, you will not eat well, and you lose all reason to be motivated. Life is funny in this way....I think the average person spends more time "picking themselves up off the ground" than actually basking in the sunlight and enjoying the things that we love the most. Now I am not saying everyone is going to fall in love with working out, but most people who do it regularly enough will have to admit that there is an amazing feeling you get after KILLING and workout! It is the moment where the scale or the measurement tape doesn't matter, the moment that you look in the mirror with sweat dripping from everywhere and you say, "I am a BEAST" you may not say that aloud, but you are thinking it for sure :)

So what I say to those who have those lethargic kind of F it days....pick yourself up, strap on those workout clothes, make that salad and get to work! You will be glad you did, not just because you are burning calories, but because you are making time for yourself! In life we spend so much time doing things for everyone else. Taking that little bit of time for yourself is so crucial to keeping yourseld sane! So what are you waiting for?! MOVE!

Monday, July 4, 2011

Comfronting My Insecurities

Today I think I finally had to face my insecurity. I realized that I HATE summer. The weather is great, and it is the perfect opportunity to dress light and "girly" and here I am...too scared to go shopping because I still feel like the fat girl! I want to wear cute little dresses and shop for a bathing suit, but I just don't feel like I am still not where I want to be, nor do I feel like I have any business shopping for anything new. As crazy as it sounds...I am just not up to it! I look at myself in the mirror and feel like there is no way I can wear shorts, a bathing suit, or even a tanktop. So here I am everyday in jeans that are still too big and short sleeve shirts.

What I find the most interesting is that I am usually the one motivating others and encouraging people to have a positive attitude towards the journey, but I am the hardest on myself in this regard. Almost 70lbs later and I still can't bring myself to even try on a pair of shorts. I look at it like I want to be at my goal before I even attempt to wear anything like that. It is hard, and I didn't realize that I was struggling with this as much until the last week or so.

I know I just have to just press on and give myself a little more credit. I will eventually, but I know it is still an everyday mental struggle. But I WILL get there.

Thursday, June 30, 2011

My Three Week Plan

Ok so those of you that follow my blog will get the exclusive on what is going to be going on with me the next 3 weeks, as far as nutrition and exercise.

Week 1: Which is honestly going to start Friday 7/1...I will be trying out a very limited amount of carbs in my diet. I will eat the same breakfast (oatmeal with flaxseed, and wheat germ and scrambled of hard boiled egg whites) for lunch salad with either low sodium canned tuna, shrimp or boneless, skinless chicken breasts) and dinner will be grilled chicken and veggies. All snacks will either be fruits of veggies. I want to see how my bod responds to this.

Week 2: I will be doing the TurboFire 5-Day Inferno Plan. I didn't do it when I first started TurboFire but will be doing it this time around, since I am re-starting with a group on July 4th. :) WOO HOO I am ready!

Week 3: Well 3 days of week 3 will be dedicated to the 3-Day Cleanse. I will integrate this with a full workout routine of TurboFire since I kept it last time. I want to see if the results are any different this time around :)

Now I must preface I am not doing this to try to lose ma weight. It is more of an experiment to see how well my body responds to each week and to report back to you lovelies! So I am ready and amped to start tomorrow. I will report back every few days to let you know how it all goes!!!

Monday, June 27, 2011

A little update

I need to be in blogger prison right now lol. You know I have missed you all right? Well it has been a little hectic these past few weeks. I started a new fitness challenge on, did an Insurance Licensing Class for my job this week, BeachBody business, etc. So needless to say, I am in desparate need of a writing release.

I will say that I am nervous about going to California in July. It is one of those mental things where I haven't seen anyone from home since September and I want to make sure I am happy with how I look and comfortable with presenting my progress. I think I am just getting into my own head actually, but at the same time it is still a little nerve racking. But one thing I will say, is that I hope I can inspire some of my friends and family at home. That is really what it is always about for me...hoping that someone can see that you can get results and truly feel better when you know and do better for yourself.

My plan is to start TurboFire today back on week 2, in order to be on the same schedule as a friend of mine and to be accountability partners. I got all the way to week 7, but hey...I love Chalene so I can never get enough of it lol. I will also be looking into to some 5Ks for later on this year. I am not a runner at all...but I do think it would be an awesome achievement to complete 1 and then maybe a few more after that to improve my times.

I have found that in this fitness journey, it is so important to keep yourself engaged by setting more goals for yourself in addition to the weight loss component. It can be so discouraging if the only thing you look forward to is a number on the scale. The number on the scale matters for me, but I will be more likely to keep going with it even when the number is not what I want, if I know I am training for or trying to obtain something else. It is CRUCIAL to keep yourself motivated with other fitness and health related things in order to make this a true lifestyle change.

I will write more today or tomorrow, but wanted to give a little update while I am here at work....suppose to be working...but nevertheless lol Have an awesome day!

Thursday, June 2, 2011

Day 3 of the Shakeology Clenase

Ok, so pretty much the same feeling as yesterday! Very good! Didn't have any problems at all with being light headed, dizzy, hungry or anything like that. Totally goes to show you that the ingredients in Shakeology are awesome, period! I am usually the type of person that if I don't "eat" something, I feel like I'm going to pass out. However, not the case here because the ingredients provide all the macronutrients needed to sustain a meal.

I will post my weight tomorrow morning and we will see how it went :)

Wednesday, June 1, 2011

Day 2 of Shakeology Cleanse

Today was even better than yesterday! Feeling really good, really energized and kind of ready to take over the world. I did the two chocolates for breakfast and lunch, a banana for an afternoon snack, and then the greenberry for my last one. It was a lot easier to drink this time around. Maybe I was just going through some things yesterday lol. I think it is the wheatgrass that is surprising to the taste buds. I ate my salad for dinner and I am good.

Not hungry at all, again no headaches or pains, and was able to get in a good workout, without feeling completely exhausted. I am still pleasantly surprised how full I am, and stay full after drinking it. Tomorrow is my last day and I honestly think I could go another day if I wanted to, but I won't since I want this blog to reflect the true 3 day cleanse.

I am excited to see what the scale says on Friday, even though that is not my main concern, but it will be fun to see how the body responds.

Day 3 tomorrow! Exciting!

Tuesday, May 31, 2011

Day 1 of The Cleanse Complete

Ok, so I started off my day with a Chocolate Shakeology shake at 8:30...very good! Now I normally add fruit or peanut butter or almond milk, however with the cleanse you can only add water. But the Shakeology was still good with just the water. I actually didn't get hungry at all because I definitely felt full until it was time for my next shake. I made a greenberry shake for my "snack," which was at 12:15pm. The greenberry is definitely a little hard to drink without adding the fruit and other fixins' that I normally do. So I definitely had to just chug that one lol. When I got home from work, I knew I had another shake to drink and I honestly was not in the least bit hungry. However, I had a chocolate one at 3:15pm and also ate a banana.

I knew I had a hard workout coming with TurboFire, so I am glad that I ate the banana. After working out I prepared my 2.5 cups of baby spinach salad with 4 ounces of grilled chicken breast. A little olive oil and vinegar and it was awesome! I had no problems at all!

After day one, I will say this...for Shakeology to only have 140 calories in it, it is amazing how filling it is. It has a thicker texture which probably helps with this. Plus with all the added ingredients: sprouted quinoa, flaxseed, and chia seed just to name a few is great for this purpose. I can definitely see why it can be a total meal replacement without even adding anything extra to it.

I didn't have any headaches, lightheadness or stomach problems. Everything is great. Now I will be ending my night with another 16 ounces of water and a cup of organic green tea :). Day I come! :)

Tuesday, May 24, 2011

Reevaluating How You Think

If someone asked you, "Who are you?" how would you answer that question? If you had to write down a list of good things about yourself and a list of things that "need improvement," which list would be longer? I ask this because I know that over the past few years my list of "needs improvement" would have been a lot longer than it is today. Why? Because I never thought of changing the way I look at myself.

I want to address the importance of positive self-talk! I know it can seem hard at first to do, but it is so crucial in learning how to love yourself just a little more each day, while on your journey. You have to stop beating yourself up, calling yourself fat, dumb, lazy, a disappointment, a failure, a loser, unattractive, ugly, etc. The more and more you say these things to yourself and about yourself...the more you begin to truly believe that this is the person you are, thus leading you to display this to the world around you. And what does that really do? Make you feel worse about yourself...and isn't that a little counterproductive.

With that being said, it is simple really...tell yourself positive things! Pick out things you love about yourself. Tell yourself that you are beautiful everyday, embrace the wonderful things about yourself. Don't always look at your physical appearance as the only thing that can bring you happiness in life...because it shouldn't be. We as people are complex, we all have many layers and character attributes that are just as and more important than what we look like on the outside. Sometimes I just walk around and day, "Krystle you are pretty darn intelligent!" lol. As crazy as I may works to help me internalize the positive things about myself that I love and that I want other people to know about me.

You just have to understand that weight loss alone is not the cure-all for everything. You have to dig deep in yourself and allow yourself to bloom, to grow, to love and most importantly to show yourself and everyone around you that it is your complexities that make you truly beautiful!

Saturday, May 21, 2011

What Coaching Has Done For Me So Far

I am now approaching month 3 as an Independent Team BeachBody Coach! I am loving every minute of it! I have noticed that since becoming a coach and putting it out there for people to know, I have seen a huge increase in the amount of people reaching out for my assistance. It honestly makes my heart warm to know that someone can be comfortable enough to share their thoughts, fears, and goals with me. I feel like this is so important for me to do because I know the feeling of not having anyone there to understand what you are going through, what is going through your mind everyday, and how difficult it can really be to lose weight and live a healthier lifestyle. I have had in depth conversations with people that I would have never thought would contact me. I have also met some wonderful people that I am now coaching and their stories and excitement inspire me.

I have noticed that every coach has their own "thing." Some are about sales and commissions, and signing up new coaches immediately. And that is fine. However, I think my main priority is helping people achieve a higher level of self-esteem and self-worth, so that they are able to feel that confidence within themselves to reach their goals. I have a firm belief that if you don't believe in and love yourself, it will be extremely hard to not only set goals but also to achieve them because you are always going to have doubt in yourself. So I feel like that is something that I like assist with in going through this journey with each person I coach!

I am hoping that in this month of June, that I can really start putting Brockin Body Fitness out there for more people to receive. Because it is something that is truly coming from the heart and something I think anyone can benefit from.

Thursday, May 5, 2011

For A Minute

Well I will start off by saying that I was disappointed with myself in the month of April, and the last bit of March. I attribute it to losing my job and being quite pissed off about it, since it was unjust and discriminatory. So like the say, *An idle mine is a devil's workshop.". I didn't put 100% into my fitness. The scale definitely showed, and so did my mood. I think a lot of who I am is a person who naturally puts other's first. I did a lot of building my coaching clients and completely forgot about myself.

So I had to come to a happy medium. Take care of myself first and then dedicate time to get back to clients. It just has to be that way since in theory, I need to have myself together so that those that I am coaching see that it can be done, regardless of schedule. So this week I snapped out of it and got back to working out and eating right.

I wrote this to show that it happens to the best of us. We get so wrapped up in other things that we forget to take care of ourselves. The great thing is...I found a job, dedicated myself to no unhealthy snacks for the month of May and kicking butt with my workouts each day! Just for a minute my vision blurred and I forgot that I was in this for me, and I need to be successful in order to help other's be successful too.

Wednesday, May 4, 2011

Shakeology 3 Day Cleanse

I’ve been getting some questions on how to do the Shakeology 3 day cleanse so I figured it was about time that I put together a step by step guide on how exactly to do it. So first let’s go into a quick summary on what the heck the Shakeology 3 day cleanse is…

What Is The Shakeology 3 Day Cleanse?

The Shakeology 3 day cleanse as the name implies is a program that you follow for 3 days that is designed to rid your body of any toxins, chemicals, and junk. This allows your body to process nutrients more efficiently which will in turn increase your body’s ability to lose weight through exercise and healthy eating. So simply put, the goal of the Shakeology 3 day cleanse it to optimize your body’s performance. By the way if you don’t know anything about Shakeology, go to the following blog post to learn what this stuff can do for you- Shakeology.

The main goal for the Shakeology 3 day cleanse isn’t for you to lose weight, but typically many people do lose weight. I’ve heard of people getting some amazing results with it and the average weight loss is 3 to 5 pounds in only 3 days. If you are already an athlete and you eat a clean and healthy diet, then you are less likely to lose weight, but that doesn’t mean you shouldn’t do the Shakeology 3 day cleanse.

Is The Shakeology 3 Day Cleanse Like Your Typical Cleanse Where You Eat Hardly Anything And Feel Like A Zombie?

No, the Shakeology 3 day cleanse isn’t like your typical cleanse. A typical cleanse is where you have VERY few calories and VERY few nutrients for a few days to a few weeks. The Shakeology 3 day cleanse is a calorie restricted regimen, but it’s a nutrient dense plan. It depends on how you follow the plan, but with the Shakeology 3 day cleanse you’ll be eating often and be taking in anywhere between 800 to 1,200 calories per day. It’s advised that you take in more calories than that if you need too. So unlike most traditional cleanses you won’t be walking around your office all day feeling like a zombie for weeks. Now Let’s go into the “why.” Why exactly do people do the Shakeology 3 day cleanse?

Why & When To Do The Shakeology 3 Day Cleanse?

People do cleanses for a number of reasons, but the most popular reasons are to lose weight, and/or  to “cleanse” your body of toxins and junk. I’ve heard of people doing the Shakeology 3 day cleanse after they get home from a vacation where they’ve been eating lots of junk and drinking lots of alcohol, I’ve heard of brides doing it before their wedding so they can get rid of as much excess weight as possible before their big day, and I’ve heard of people doing it before they start their fitness journey.

So the why and when vary from person to person, but the the one fact that remains is that if you’re going to do the Shakeology 3 day cleanse and you want to see results, you MUST stick with it and follow the regimen exactly as it’s laid out.

What Do You Need For The Shakeology 3 Day Cleanse?

Here’s your shopping list so that you can get started with the Shakeology 3 day cleanse. This is exactly what you need and as I’ve mentioned before, I highly advise that you get everything and follow the program to a T.

1. Bag Of Shakeology. You’ll need to go ahead and get yourself a bag of Shakeology by clicking here. This will be a 30 day bag. If you are serious about losing weight or just being fit and healthy then I highly recommend that you not only use Shakeology during the Shakeology 3 day cleanse, but that you also make it a part of your daily eating habits. My wife and I use Shakeology daily and it has had a major impact on our lives. Also, I recommend that when you order your Shakeology that you get it on the Home Direct aka Auto Ship plan. You will get free shipping and be saving a ton of money by doing that and you’ll also get free stuff.

2. Green Tea. You can buy individual bags of green tea at just about any grocery store. I recommend getting the natural and organic green tea tea bags. You’ll need at least 6 tea bags.

3. Fruit (optional). This is optional, but if you need the added calories then you’ll need to have some fruit that you enjoy such as apples, oranges, bananas, pears, etc. You’ll want to have enough so that you can eat 1 or 2 pieces of fruit per day.

4. Salad. I recommend that you avoid the iceberg lettuce and just buy a bag of the “darker green” lettuce. Iceberg lettuce has a very low nutrient density and it’s really just like eating water. So get a bag of spinach leaves or other darker green salad.

5. Chicken Or Fish (optional). This is also optional, but when I do the Shakeology 3 day cleanse it won’t be optional for me. If you decide to get this you’ll need enough for 3 dinners to either go on top of your salad or with your salad. Obviously it needs to be natural, white grilled with no additives (nothing fried).

So are you ready? I am currently sending out cleanses for $50 (9 packets, shaker cup, recipe card, and pamphlet. They are available through my site, click on the tab for cleanse and it will take you straight to paypal to input your info! It is a wonderful way to sample Shakeology and cleanse at the same time. Or if you already know that I 100% endorse this stuff...sign up for HomeDirect which can be cancelled at any time through my shakeology site
What are you waiting for?

Monday, April 11, 2011

Get Out of Your Own Way

In the past few weeks I have been hearing from a lot of people and myself included, have been making excuses. Now this is normal in the weight loss journey. There are days where you feel up and others where you feel down. However, the mental component of weight loss is what can completely sabotage anyone. This is what led me to right this.

We have to get out of our own way! Period. No one can stand in your way of your goal, except for you! Think about it...if you don't lose weight and get to your goal, who's fault is it? Not your job, your kids, your co-workers, McDonald's, your friends...YOU! Stop sabotaging yourself, and start putting in work! It is one of those things where you have to ask yourself, am I scared to fail? Because that is usually what it is. People can be so scared to fail at something, they would rather sabotage themselves or feel sorry for themselves than give it 100%.

I just want to say that it is OK! Trust me, give 100% a try in life and you will never want to give less again. Just try it...100% everyday, no matter what!

The Brockin Body Fitness goal

When I decided to go into the fitness 'business" a few months ago...I had no clue how I wanted to make an impact. The one thing I didn't want to do was be a skinny person telling an overweight person how to lose weight. But after a lot of thought I want this to be all encompassing. So here is what it is.

Brockin Body Fitness will concentrate on giving motivation, advice, and accountability to anyone who needs it! I plan on going to Zumba instructor training and TurboKick training before the end of June, so that I can start teaching classes in my community, and putting myself out there. Another component is offering the BeachBody products and programs so they are able to do the exercise at home. Since BeachBody has such an awesome product in Shakeology, I want to bring that to more people for them to try and. and have in their homes also. The last component is to speak anywhere I can...especially at schools, to help fight childhood obesity. The goal is to motivate and inspire as many people as possible so that they can learn from the experience and "pay it forward" also.

I feel like this is such an amazing venture for me to embark on and I know the sky is the limit! I hope you all are with me!

Monday, April 4, 2011

WoW...What A Difference Two Weeks Makes

So as you all know, I am halfway to my goal. Meaning since the beginning of my journey I have lost 58lbs! WOW! That is all kinds of ridiculous to me. But it has definitely given me a great boost in confidence to go ahead and go full steam ahead with the BeachBody coaching. I feel like, I can truly say that I am a product of the product, and also not just a person who has been thin all my life telling others how to be thin...but someone who has actually gone and still going through my own journey. So I can empathize with people and truly know where they are coming from mentally.

It is so amazing to get random people on friending me and saying that I am an inspiration and asking for advice. As a business person, I need to capitalize on that. I must admit, it is not easy because I am the type of person who just wants to help motivate people without selling them things...However, the great thing about BeachBody products are they work! So why not motivate people to buy things that actually work and provide them with the motivation they need to stick with it, so they will see the results?!

I am also doing Chalene Johnson's 30 Day Challenge to Master Organization and Achieve Goals. I am really excited about the process because I am a firm believer of writing things down in order to clear your mind and visualize your priorities and goals. I will keep everyone updated on that. So far it is pretty amazing in the sense of getting all of my thoughts down on paper.

I also started a fitness page on FB and after many suggestions, came up with an awesome name for my "business" Brockin Body Fitness! I am just trying to use as many outlets as possible to get my story out there and inspire others.

Sunday, March 13, 2011

Halfway There-My Advice

I am officially halfway to my goal...WOW and it feels so good! Now I know that this is where I have to kick it into high gear because I was at a plateau for about a month gaining and losing the same 2lbs until yesterday! I decided to take in more calories and switch up my workout...I just started TurboFire and am still doing Zumba 3x a week. I will get into what TurboFire is in another post but in hitting my halfway mark, I have learned the following:

1) Be honest with yourself- I had to be honest...when I hit 253lbs last May, I had to keep it real with myself no matter how much it hurt. I had to look at myself and say, "Krystle you are obese! You may be funny and a good person...but it doesn't change the fact that you are slowly killing yourself.

2) Had to have an "AHA" moment-Everyone says this, but you don't realize how true it is until you have yours. I was on an airplane on the way to California and by the skin of my teeth, got into that seat. Now we all know they make them small anyway, but I had to loosen the seatbelt all the way to buckle myself in! So embarrassing. Also, looking at a picture of myself in my under clothes that I had Brandon take in November of 2009....I was mortified to see myself like that.

3) Set a gameplan- I had to think of a plan of action. I knew that I had to change my eating and start exercising. I started off slow, because I knew that if I went all out in the very beginning it would increase the likelihood of me quitting. I did a 30 minute Leslie Sansone walk off the pounds deal and Disco Abs with Cheryl Burke. Also, I tried to make sure I ate breakfast everyday.

4) Don't beat yourself up- This is the hardest thing, because from mid September to January 1st I really wasn't working out, was lax on my eating and all of that. The most important thing about this though was I didn't throw in the towel. I stepped on the scale on January 2nd without having weighed myself in 2 months and had luckily lost 5lbs. I didn't get upset. I just knew that I had work to do...and I was going to do it!

5) Know Your Limits- Now I am a big advocate of not depriving yourself of things you like; however, you have to know where you are in your journey mentally. You have to know that you won't turn a lapse into a relapse. That means if someone offers you a cookie...are you going to eat just one or 10? If you know that you will eat more...then don't eat one AT ALL period! At least not until you are mentally ready for that. This also holds true for putting yourself in an environment where you shouldn't be...going to a party with lots of alcohol and bad food, going out to eat with friends, going on a trip. All of these things can be fun, but if you are not mentally prepared to make smart choices, you can completely sabotage yourself. Its not worth me.

6) Set mini goals- I knew I had 90 or so pounds to lose, but I had to break it down in increments and then reward myself by reaching these goals by a certain date. Sometimes looking at the big picture is great...but it can be discouraging when you hop on the scale and see a 1lb loss for the week and say, "How in the heck am I ever going to reach 90lbs!!?"

7) Don't look for confirmation- This is huge to me! We all like compliments and motivation...but you will find that there are people who won't give them to you because either they don't know how or they are just jealous. So congratulate and compliment yourself, since it is you who ultimately needs to be happy with yourself.

8) Helping Others- I have found that inspiring other people is what gives me the most motivation to keep going with my own journey. It is great to be a positive and reaffirming voice for others going through the same thing. I know that I'm not in this thing alone.

9)Be realistic- Weight loss is 80/10/10 80% nutrition, 10% exercise and 10% genetics! Don't start out by saying, "I want to look like Kim Kardashian or J-Woww". You may not eat what they eat or have the same genetics that they do. So just say, "I want to be in the best possible health and a healthy weight FOR ME!"

10) Don't Stop- I don't care if you read anything else! This is the most important one. You are going to have weeks where you don't lose or may gain, you may hit a plateau, but DON'T STOP! This is your health we are talking about. I had weeks where I would gain 2lbs and be pissed...but I didn't stop and even at the halfway mark I am not stopping until I get to my goal...period! You can do anything you put your mind to! So do it and give 100% everyday!

I have learned a lot so far and know I will learn so much more in the next several months. This is not a sprint...its a marathon! Keep going and you will be handsomely rewarded! I promise.

Can a Full Figured Woman Get A Break?! DANG

How long are we going to let society define what beauty is? When are we going to stand up and say, "I'm 5'8 and 160lbs and I'm just as beautiful as her!" ? Or "I'm 5'4 and 150lbs and I may have a little more to love but I am still a DIVA." ? What does it take and who do full figured women have as a mortar to carry the torch of non-skinny women everywhere?!

Here is the thing, I have nothing against women who are naturally slim and just don't gain your thing mama! However, I have banked my whole teens to mid twenties thinking that Marilyn Monroe was a size 10 and everyone loved her, only to find out that the size 10 of the 50's was really a size 6!! Really?! That was a blow to the ego! So who do we one! Maybe Janet Jackson or Tyra Banks...but as soon as the media starts whispering about weight gain...they drop the weight and run away, as if they forgot about that twinkie they had last week!

This is what I am going to say...define your own beauty. Find your healthy weight, and if it still isn't super model what! Hold your head high and STRUT everywhere you go...treat aisle 6 at the grocery store like it is your runway in Milan. This way people see that we are not going to hide behind bad posture because we are "too tall", black clothes because our hips are "too" wide...we are going to be confident in who we are because WE ARE beautiful...we represent the majority honey and last time I checked...majority rules! :)

The New Me?

I have come to a resolve that I am changing. It is a good transformation that I am going through...and one that I know is long overdo. At this point in my life, I have really come to grasp the idea that life is not a dress rehearsal and you have one shot at this thing! Now you may have different "acts" that you can start over but the show itself is going to remain the same. Why am I saying this? It is simple really, I never thought that I would turn into a fitness guru, nor do I think I will ever be...however, I have found that I get a lot of fulfillment out of motivating people to keep going!

I don't think I have ever had so many people tell me that I am inspiring! Like "Me inspiring?". I am just an everyday girl that reached the point of obesity and is trying to get my life back. Not the first one and won't be the last! But I have sort of made it my platform to promote health and fitness for those who are overweight or teetering as on that. Like I was just telling a good friend of mine, "I can't believe that I let myself get to the point of gaining 100lbs, but it is one of the best things that could have ever happened to me.". It is like the saying that God will break you ALL the way down in order for you to realize that he is in control and can help you, only to build you back up!

So I feel like I have turned a new leaf in my life and it is not all about me and my success, but the success of others as well. The more people I can inspire, the more they will go out and inspire and we can start a revolution!

Monday, March 7, 2011

New Opportunties to Help More People

Me...a coach! I have officially signed up to be an Independent Team BeachBody Coach, and I couldn't be more excited! For anyone that doesn't know Beachbody is the company that programs like P90x, Insanity, Brazilian Butt Lift, Body Gospel, TurboFire, Turbo Jam, RevAbs, Slim in 6, and so many more fitness programs. There are also things under Beachbody like Shakeology, Activit Vitamins, and so much more! Although, I now sell these products... My main focus will be coaching others who are on a weight loss journey.

I was so happy that my Upline Coach Ami Novak approached me about the wonderful opportunity. I really feel that this is something that will bring me a tremendous amount of fulfillment since I know all too well about the journey and the ups and downs that come with it. So please if you know anyone or you yourself are interested in losing weight and just need that extra push or "mental and emotional" personal trainer...I am here! All I want is everyone to be successful and live the best possible life and the life that they deserve!

3500 Calorie Deficit

So here is the "skinny". I am sure that most people have heard that it takes 3500 calories to gain a pound of fat. Well if this is the case, then all one has to do is create a 500 calorie deficit a day between what is consumed and what is burned. Now you have to remember that you have a RMR or Resting Metabolic Rate so it's not like you eat 1700 cals and and burn 2200 calories :).

Now with this being said, strength training is key here so that you are losing fat and not muscle mass. So think to yourself...are you creating enough of a deficit a day? Here is a formula....

Step 1:

Your current body weight x 10 =RMR

Step 2:

Calculate your Daily Activity Burn (DAB)

A) Sedentary RMR x 10% = DAB

B) Moderately Avtive RMR x 20% =DAB

C) Very Active RMR x 30% =DAB

Step 3:

Add calories burned from your Daily Exercise (DE). This varies but choose an average

Step 4: Subtract you calorie deficit or Surplus (This is the deficit that creates your weight loss). A 500 cal. deficit 7 days a week is 1lb a week. But be careful not to go over 1000 cals worth a deficit.

Step 5:

RMR + DAB + DE - CD= Your Calorie Target

Try this out if you are at a plateau and this can always be tweaked...Good Luck!

Addressing Your Fears

In the weight loss journey, it is natural to have fears. Many people fear they won't meet their goal, that they will still be unhappy with how they look, they will gain the weight back, how they will look afterwards, and so many more. I myself have feared that I wouldn't meet my goal and if I would I look.

Well as all these things are is also important to address the fear throughout your journey. One must always celebrate their achievements and remember how far they have come. Also when having a fear of not achieving your ultimate goal...ask yourself why you are doubting yourself. Have you tried at something previously and not succeeded? If so, why didn't you? Is your mindset different this time around?

It is also crucial to understand that the fear of the unknown can be just as scary. However, it can be exciting! Think back to your very first day of school or a job....:ow did you feel? Did you feel anxious, scared, didn't know what to expect? Probably all of these...but how did you do?...I bet you did just fine after some getting use to, right? And this is exactly how you will do with this!

You can do ANYTHING you put your mind to!! Period. You cannot let your fears consume you! God gives us all the tools we need to succeed! He doesn't give you a heart of fear or worry...but one of confidence and determination! So its our job to use it. There is no need to fear something that is completely in your control! Stop fearing and start living!

Sunday, February 27, 2011

A Mental Plateau

I can handle my body hitting a plateau...but when your mind does...WOW!

This week I experienced the worst week mentally, thus far in my journey. It was associated with a gain from last week, but it did something to me mentally. I didn't feel like giving up...but I did feel like, "How am I inspiring others if I haven't even lost 10lbs since I started this challenge!?". I became disappointed with myself because I felt like I should have been doing better. I knew that I could do better, but how?! So I went through a funk of sorts...and in the end, I realized this...

I have lost 40lbs since I first started losing weight. And more like almost 50 if I count how much I weighed when I delivered my son 2 1/2 years ago. So this was something that I should have seen coming. Out of all the research that I had done...I never thought to look into what to do when your body reaches a plateau. Furthermore, I was not mentally prepared for it! I guess I had this feeling that I would just keep dropping the weight with no foul ups, as long as I kept eating and exercising. I have to blame myself for this. Had I been prepared, I don't think it would have affected me in the way that it did. However, I have come up with a solution...

I have to get back to my "clean" eating, I need to switch up my workout routine, and most importantly need to make sure that I am fueling my body enough. At the end of the day, I was netting way less than 1200 calories in a day...which may have been the problem. I feel like I needed this little dose of reality to hit me. This will make me better equipped in the future and able to give better advice to other's. I felt so bad this week not being the constant inspiration to my MFP friends, because I know that some of them look forward to hearing positive things. In this journey it is so easy to fall victim to negativity or no motivation, and I am living proof now that you just have to refocus, congratulate yourself for the changes you HAVE made thus far, and clearly define what you are going to do from this day forward to meet your goals.

Ok, so with that being said...I am back to me! :)

Sunday, February 20, 2011

Family Influences

I seem to think that being overweight or living a sedentary life is attributed to one's family. When I think about it...the only person in my family that exercises is my mom. She has been into fitness since I was born. Other than that...I don't have other family members that exercise regularly or eats "right."

My paternal grandparents are originally from the South so they are use to Southern cooling. Anything with pork, fried, with gravy, with sugar, and huge portions. Don't get me wrong, everything they make is delicious! Just not all that healthy. That mixed with no regular exercise, and I can't help but think that contributes to the illnesses in our family: diabetes, crohn's disease, high blood pressure, etc. I really feel that if healthy eating was something that was more important, my family would live even longer. At the same time, how do you go about telling your family that they should change their eating habits?

On my mother's side...not as bad. The portions are smaller, but no real physical activity. I will say though there have been attempts intermittently to go to the gym and workout and eat better throughout the years. For the most part, it has helped because my Grandie is fairly healthy with no major health issues, and the same for the rest of that side of the family. I will forewarn that this said is much smaller than my father's side. So I am only going off of: my mom, grandie, uncle and aunt.

So I'm telling my story to say that WE have to be the change that we want to see. We can start raising families that live healthy lifestyles. Its as easy as looking up recipes in a book or online, taking a walk as a family around the neighborhood or the park. Little things everyday can help us change our families and the world! Wouldn't be amazing if soda companies crumbled, because we refused to feed ourselves and our families....? If we stood up to the schools and said that our children, nieces, nephews, brothers and sisters are not eating processed cheeseburgers and fake pizzas for lunch or vending machines with chips and cookies.

Our future generations are in our hands...our families are in our hands. What kind of legacy are you leaving?

Training For A 5K

Let me preface this by saying...I have NEVER been a runner! Nor have I ever claimed to be. Even when I was playing softball, volleyball and soccer...I wasn't a runner. It just seemed pretty pointless and boring in my opinion and it was not something that I found any enjoyment in.

However, in recent months I have realized that I could make it fun if I had some kind of goal attached to it. After looking up 5ks in Atlanta, I realized that there are tons of 5ks all the time. While browsing I saw one for Susan G. Komen. Well how is May 7th, which gives me some time to train and I can raise money for a great cause! I decided to register as an individual, rather than forming a team. I just felt like it is much better to depend on myself rather than try to get people to do something and run the risk of them flaking out.

Another reason why I decided to do this alone is symbolic. Me racing as an individual is symbolic of the women that face Breast Cancer on their own. The women who don't have family or friends that can be there at the hospital, at doctor's appointments, through chemo and radiation. I am racing for them, so that I don't have to know anyone diagnosed with Breast Cancer.

With that being said, I will be starting Couch to 5K tomorrow morning. Its a 8 week program and my race is in about 11 weeks. So I am giving myself extra time to be prepared. I am really excited and want to be my personal best and be able to say that I am doing something for a great cause :)

Tuesday, February 15, 2011

Getting My Life Back

So I have been thinking a lot and realizing that my whole life is transforming in front of me...

I have people constantly asking me how I am doing what I am doing, and what I have been doing to lose the weight...people are telling me that I am inspiring them. It is crazy! I never started this journey wanting to inspire or motivate others. I just wanted to do something for me for a change. However, with these changes I have been making to live a healthier lifestyle, I realize that I am trying to become a better person all around. I found something in myself that I never realized I had lost. The ability to help other people and be the change I want to see in the world.

I mean honestly, I am buying reusable grocery bags, signing up for charity events that are health related, am thinking of ways to target Zumba to children and fight childhood obesity! I mean this new life has brought me a happiness and a dedication to just being better that I have never known! It is so amazing and all I can do is thank God and constantly remind myself of how good God is. I am enamored by his dedication in making sure I follow through with something that He always knew I could do. I just had to believe it! And I do...I truly feel unstoppable!

Friday, February 11, 2011

Why I Do What I Do

Someone asked me the other day..."Why do you feel the need to help or motivate other people, instead of just concentrating on yourself?"

I thought about it for a minute and said, "At what point in the this life did we stop helping others as we are helping ourselves?"

I guess I feel like losing weight is such a difficult journey mentally and physically. I can't imagine having to do it by one's self. I know that tons of people do every day. But I also feel like, how great would it be to have other people on this journey with you? Not a competition, but people to stand beside you every step of the way...or at least a good amount of the way. So I motivate other people, while motivating myself because I feel like it is my duty to. I now live by a motto of, "Be blessed and be a blessing to others!".

Failure is so easy, and so is giving into temptations that are out there. I want people to understand that NO ONE has to do this alone, by any means. Everyone needs help sometimes, and in this journey...we can use every hand that we can get. My job as someone that has had or still has the same struggles as many overweight men and women is to "pay it forward" and to push those that I am helping everyday! This, in turn, pushes me every day. I can't give up because I have too much riding on this. And most importantly, I have my own self-worth riding on this.

So back to the original question, "Why do I feel the need to help or motivate other people instead of concentrating on myself?"....

Who would I be if I didn't help other that not the very foundation of spreading love and being the change that we want to see in the world. We have become a nation of selfish people, who are more concerned with celebrities and material things rather than how we can help someone, in which we may be their last hope. I don't credit myself for being the "Captain Save Em"....just someone whose happiness is in seeing other succeed and find themselves again.

Sunday, February 6, 2011

My Zumba Vision

After some careful thought, I realized that I want to share my passion for Zumba with more people. I plan on taking the Zumba Instructor Training in April. This will allow me to start teaching Zumba immediately after. However, I am really wanting to...No wait, I AM going to take the Zumba Basics 2 class and the Zumba for kids training classes because I am going to start a Zumba for kids class at a local school and/or community center.

I feel like my platform can really be promoting activity and healthy living in children. With this being considered the first generation that will not outlive the parents, it is crucial that we as adults promote a healthier lifestyle. The mere fact that there are children being diagnose with Diabetes and heart problems is RIDICULOUS to me. So I want to use my love of dance and adapting a healthier lifestyle in order to help others and spread the word that "These are our children and we are NOT going to bury them before we do ourselves!"

I am really exciting to embark on this journey within a journey. I figure that by the time April comes, my endurance will be better and I will be in better physical shape to actually teach a class. I am so incredibly blessed that God put this strength and courage into my life at the best time possible! Since leaving college, I don't think I had set any real goals for myself and in my life. And 4 years later here I am, talking about teaching GROUP FITNESS classes! Never in a million years could I have seen this coming! But here I am, and I am determined to bring others on this journey with me!

Thursday, February 3, 2011

Tunnel Vision

In the last month or two...I have noticed that I have developed a serious case of tunnel vision. For example, my day pretty much revolves around making sure I eat every two to three hours, working out, preparing meals in advance, and making sure that everything is going well with the challenge group.

Friends of mine have noticed that I don't call them back when they call or leave messages. I just feel like I am so focused on what I need to do for me, especially now that I have is really hard for me to get caught up or distracted from this process.

Losing weight is a process, a journey, and if done the correct way...a complete transformation. In my opinion, it is something that forces you to change the way you think about A LOT of things. I think this journey so far has showed me to
1)Have more self-worth 2) be more empathetic to other's situations 3) appreciate my family and 4) Focus on ME

So many times, as women especially, we just LET OURSELVES GO!!! Completely....we mentally, physically, and spiritually. And you have to say....why?! Well because we are so use to taking care of everyone else but ourselves and then we slowly but surely lose pieces of ourselves. Our identities stop being, "Hi, my name is Krystle" and turn into "Hi, I'm mother, wife/girlfriend, sister, friend, employee of." You get what I am saying. So ladies...STOP IT right now and get back to you. If you take care of yourself (not saying you can't take care of your family...that is a given) but taking care of yourself can bring a load of balance to your life. When you are able to get yourself can bring harmony to other parts of your life as well.

Day 3 Of Eating Clean

This "Eating Clean" thing is actually not so bad at all. Although, eating every 2 to 3 hours will make you feel like you are eating "too much", but the fact that it is all healthy stuff, with no preservatives, added sugars, healthy do feel a lot better throughout the day. For example, I am usually sluggish around this time of day. However, I am constantly putting good things in my body, and drinking my I am feeling energetic and ready to go home, work out and make dinner.

I can't wait to see how I feel within the next week or two. I have a feeling that it's going to be pretty darn good. And I must say, I am not doing this to accelerate weight loss, even though that may happen anyway. I just want to see if my overall health is better, but not allowing toxic things in my body.

Another thing I did think about is...for anyone who is not use to incorporating a lot of fruits and veggies in your diet, this would be a little hard at first. I have always been a lover of fruits and veggies so this is not too hard for me to do. If anything, I am just more cautious of increasing the amounts of fruits and veggies.

Another thing is...there is nothing tasty about flaxseed. LOL So you have to be really good about putting it into things that you can decided the seediness. But it definitely aids the digestive system :)

I just wanted to give you all a little sneak peek of what I have been experiencing thus far. So far, so good!

Wednesday, February 2, 2011

Eating Clean and Exercise

In the book Tosca Reno suggests that if weight loss is your ultimate goal...that you do cardio at least 30 and up to 45 minutes 5 to 6 days a week. Most importantly, working in your target heart rate zone is key! You can also how hard you are working by using the rare of perceived exertion scale (RPE)

In order to figure out your maximum heart rate, subtract your age from 220. Beginners should stay within 55 to 65 percent of their maximum heart rate.

An intermediate should train between 65 to 75 percent of his or her maximum hear rate, while an advanced should be between 75 to 85 percent of their max.


Tosca goes on to say that Weight Training is an intricate part of weight loss and developing lean muscle that will help your body burn calories all day.

Tips for getting started with weights

1) Start on machines- Machines are designed to help your core stay stable.

2) Make sure you work opposing muscle groups. Don't just train your biceps; you have to work your triceps, too. Men often like to train their upper body only, but lower-body strength is equally important. Training the entire body ensures the development of a balanced physique.

3) Start light and long- You don't want to injure yourself on the first. Start with light weights and longer sets. More information on sets and reps are on the right.

4) Challenge Yourself- Be sure the weight you are using isn't too light. Your muscle should be tired at the end of your set but not so tired that you lose form.

5) Switch it Up- Every four weeks you should reassess your workout plan. Your body adapts to exercise quickly and this is we find ourselves at plateau. In order to keep seeing changes you have to change your program frequently.

Sunday, January 30, 2011

Eating Clean: Where to Start

Now that we have the overview of "Eating Clean" and the effects it has on the body, let's talk about some more in-depth stuff. So as you remember the idea is to eat lean protein and complex carbs at EVERY meal. One may am I going to be able to do that? Well I will list examples of Lean Protein and Complex Carbs to give you an idea of how easy it really is! You should have 6 servings of Lean Protein a day, along with 2 to 4 servings of Starchy complex carbs, 4 to 6 servings of Carbs from Fruits and Veggies and 2 to 3 servings of healthy fats.

Lean Protein:
•Beef Tenderloin
•Canned Salmon(packed in water)
•Canned Tuna (Packed in water)
•Chicken Breasts
•Fat free plain yogurt
•Fresh fish (cod,salmon,tilapia,etc.)
•Lean Ground turkey
•Low Fat Cottage Cheese
•Natural nut butters (almonds, cashew, peanut)
•Fat free almond, soy or rice milk
•Pork Tenderloin

***There are more, but just an idea.

Then you have complex carbohydrates. Which is obviously the opposite of simple carbs like foods with added sugars, white bread, rice and pastas, cookies, crackers and chips. So get rid of those! Rely on complex carbs found in whole grains, and fresh fruits and vegetable for energy. Look at it this way...after eating a bag of potato chips, white rice, or do you feel?? Full of energy..probably not? Now when you eat fruits, veggies, and things made with whole grains...packed with fiber how do you feel? Exactly!

Now why is that? That mid-morning or mid-afternoon lethargic feeling we sometimes have is usually due to unstable blood glucose and insulin levels. Sugar high sound familiar?? Eating a combination of lean protein and complex carbs prolongs digestion and encourages your blood sugar to remain stable.

Simple carbs like the ones I listed above, have a high glycemic index which spikes insulin levels and slows metabolism. This is the opposite of what we want to do, in order to lose weight and achieve optimal health....just something to think about next time we put a Lay's chip in our mouths. :)

Examples of Complex Carbs:

•Brown Rice
•Cream of Wheat
•Quinoa **
•Wheat Germ
•Whole-Grain Pasta
•Chickpeas **
•Beans **
•Sweet Potatoes
•Split Peas **
•Lentils **

** these pack the double punch, they can be used as a protein source

Carbs from fruits and veggies
•Beet Greens
•Brussel Sprouts
•Egg Plant
•Turnip Greens

•Apples, Berries, citrus fruits, dried fruits (in moderation), grapefruit, grapes, kiwi, lychee, mango, melons, oranges, papaya, passion fruit, pears, plums, and pomegranates

Healthy fats
•Cold-water fish
•Hazelnut oil
•Nut butters
•Olive Oil
•Pumpkinseed Oil
•Safflower Oil
•Sunflower seeds

Ok so now that you have some ideas of what you can eat..its not that bad right? Can you see yourself eating lean protein and complex carbs at every meal??

Lastly, all this talk of what to eat and how much...what exactly is a potion?

Protein Portion- A portion of meat is measured by what can fit in the palm of one hand.

Carbs from fruit and veggies-What can fit in two cupped hands

Starchy Complex Carbs- What can fit in one cupped hand

Healthy Fats- one scant handful of nuts, or one or two tablespoons of healthy oil.

These portions equal one serving.

So remember..

Protein-6 Servings
Starchy Complex Carbohydrates-2 to 4 servings

Carbs from Fruits and Vegetables- 4 to 6 servings

Healthy Fats- 2 to 3 servings

Woo! I know that was a lot but that is the MEAT of the Diet Principles. More to come on incorporating exercise into this new way of eating!

Pin-Pointing Where You Went Wrong

I have come to find that most people don't like to hear the truth. This especially true in times of self-reflection. However, in weight loss it is very important to self-reflect in order to progress.

I had to really pin-point where it was and why I started gaining weight. I went back about 8 years and discovered that this is where I developed an unhealthy relationship with food...pun intended. I was 3 hours from all my friends and a much bigger city, San Diego, and was taking 15 to 18 units and working full-time. I was depressed..plain and simple. And this was so the opposite of who I was months ago. In high school I was a 4.0 student, in the Key Club, Mentoring Program, CSF, ASB, hosted pep rallies in front of the entire school, Prom Court, Homecoming Court, tons of friends, and name in the paper every week for Volleyball. I was like the high school prototype! And now here I myself in a new place. I turned to food. I was the person that would spend 100 bucks on groceries, fill it up with healthy eats...and right after I put everything up...order a medium pizza and eat half of it in one sitting. It was a shame. This way of life continued year after year...even after me having a wonderful network of friends and finding my niche out there in San Diego. It didn't and food were like "peas and carrots" just hold the peas and the carrots :)

This mixed with little to no activity was the recipe for disaster and it took me this long to figure it out. But I am ok with that. Now I know, and have come to view food now as fuel...and not comfort. Am I still going to have my occasional piece of chocolate or "slice" of pizza; however, the idea is that I will want those things less and less because I like the way my body feels when I put healthy things in it. I can't sleep past 7am any more because my body has the energy now to get up and get the day started! Who would have knew?!

So I want to challenge everyone to finding out where you feel you went wrong and what you are doing or can do to fix it...this is the rest of your life people...plain and simple! You have to make the necessary sacrifices to live a longer and healthier life REGARDLESS of what other people around you are doing. This is probably the one time in life I will say to be selfish and be all about you!!! No one is going to push you more than you will push yourself! So have at it everyone..."Cheers" to a healthier you!

Saturday, January 29, 2011

Eating Clean...Introduction

A friend suggested a book to me about two weeks ago. The name of the book is "The Eat Clean Diet: Recharged" by Tosca Reno. Tosca Reno is currently a fitness model, competitor, and a regular author in Oxygen magazine. Although she did not create the idea of eating clean, she is a huge advocate for it because of its amazing, long lasting results. I am writing this blog to inform others of this way of life and its effects on one's body, mind and soul.

First of all Tosca has what she calls a "Body Beautiful/ Body Healthy states that a healthy and beautiful body is: 80%. Nutrition, 10% Training and 10% Genetics

80% Nutrition- Most of us think that its the exercise that is the most important. But actually, its what we put into our bodies that makes the most difference in our health.

10% Training- Most of us can attest to the fact that if we watch what we eat without exercise...weight loss is possible. However, the exercise component is necessary to loat body fat vs. muscle. We have to exercise which includes cardio AND strength training, in order to build lean muscle which is going to aid in our metabolism.

10% Genetics- If you have ever looked at 2 or 3 generations of a fit family...there is something that is obviously genetically predisposed. Its the reason why we say, "I come from a line of women with hips". So there are certain areas that we can train or work on that may never be perfect in our eyes...due to genetics.

Now to the basics of the lifestyle...

What to Do:
Eat 5 to 66 times a day
Eat Breakfast EVERY DAY, within an hour of waking up
Eat A combination of lean protein and complex carbs at each meal(I will explain this later)
Eat 2 to 3 servings of healthy fats every day
Drink two to three liters of water each day
Depend on fresh fruits and vegetables for vitamins, fiber, nutrients, enzyme.
Keep a cooler packs with Clean Foods

What to Avoid:
Avoid all over-processed food, particularly white flour and sugar.
Avoid chemically charged foods.
Avoid foods containing preservatives.
Avoid artificial sugars.
Avoid artificial foods (such as processed cheese slices)
Avoid saturated and trans fats.
Avoid sugar loaded beverages like colas and juices.
Avoid or limit alcohol intake.
Avoid all calorie-dense foods containing little or no nutritional value.

So why is this a good idea!?

Well according numerous testimonies and Tosca within a few days you will see changes in the following areas: Increased and constant energy, your eyes will be brighter, your teeth and mouth will be healthier due to the elimination of chemicals going interacting with it, and your skin will brighten and clear. Your hair will be more luxurious and your hair and nails stronger.
Also, eating clean lends itself to being a NATURAL detox. And as for the part we all care about, you will develop a leaner physique and will bring you to an optimal weight. If losing weight and fat is the goal...Tosca says that there is a normal 3 to 4lb weight loss per week. Of course, there will be times where you lose less, more, or even stand still. However, if paired with exercise, Eating Clean will have you shedding body fat and gaining lean muscle at a consistent rate.

So in short, Eating Clean is not a diet it is a healthier way to live. This generation of children are trending to be the first generation to NOT outlive their parents. Also, studies show that 2 out of every 3 North Americans are overweight or obese. This is crazy! And this is not where we were 20 years ago. The problem is the things we are putting in our mouths and allowing our children to eat as well. Eating Clean is something that athletes, fitness competitors, doctors, etc have been doing for years...and here we are just slowly killing ourselves.

Since this book is loaded with lots of information, I have decided to address a new chapter or several chapters in a new blog each day!

Disclaimer: I am not saying that everyone has to live by this "Eating Clean" lifestyle, as I am sure that it is not going to be for everyone. However, I do plan on taking this on starting February 1st and will chronicle my findings and reactions to it. So I don't want anyone to feel like I am pushing this...but I do feel like it is a great idea to start thinking about and incorporating into your daily life...even if slowly. Until tomorrow...

Sunday, January 23, 2011


WOW! So I had a harsh realization today as I was watching Made on MTV. The girl on there who has been overweight the majority of her life said that she has never felt I stopped and thought to myself..."Wow, neither have I!". I honestly can't remember growing up and hearing from my family or friends that I was beautiful. In high school and later on in life, I have always been confident in the fact that I am book smart and confident in the fact that I have been known as the girl who "keeps it real". I have always been surrounded by women that I considered to be prettier than me from my mom to friends I had in high school. So since I was always the athlete or the smart girl..I felt like I didn't have to be measured on the same scale of beauty as my friends.

I know this sounds crazy that I am saying this at all. But I really didn't realize that I never have looked at myself in the mirror and said, "I'm beautiful". I think as I am going along in this journey I need to take steps to learn how to fall in love withmyself...or I will get to my goal weight and still have that emotional baggage. I guess this is why the weight loss journey is two-fold: physical and mental and somehow I feel the latter is 80% of it! So it's time for me to love me and know that I am beautiful inside and OUT and what I am doing now is only to intensify the beauty I already possess.

It hurts my heart to see other young women have self-hate and low self-esteem because of their weight. It shouldn't be that...everyone should possess confidence in themselves, but over the years I have come to see how easy it is to lose this (if you had it) or never gain it. I don't come from a family that is really affectionate and the giver of compliments...its always "how can you be better". Never taking the time to reward your accomplishments or to hear that someone is proud of you. So my assumption is this is where this stems from for me! But breaking the cycle...starts with me!

So chin up Krystle! You can do this! You are beautiful and I'm proud of you!

Monday, January 10, 2011

Loving This...This Time Around

I am finding that the working out and eating right thing is coming a little more naturally now. I am understanding that I don't have to deprive myself of anything as long as I am willing to SWEAT IT OFF! Prime example, I had a personal pan pizza the other day and knew that I had to work it off, plain and simple! So I came home and did MAJOR cardio. And I was ok with that.

Zumba is really a great motivation! So I definitely think this makes it a lot easier to incorporate exercise in my everyday life. Also, just the fact that I started this 40lb challenge is a HUGE driving is great to receive the support and to be a support to others.

It is amazing to hear people call me an inspiration...and I think its that very thing that keeps me motivated each day and able to cheer other people on! I don't ever want to be the person that doesn't finish something they started EVER again. It means so much to me to be an inspiration to other's. This was my intention in wanting to start this blog, and hopefully later...write a book about the weight loss journey. It is so important to me for people to understand how great they can be if THEy believe it! Not if anyone else believes or says it. But if deep down in your heart, you know that you are a are! And you are going to make it. And some of the greatest fighters, have been knocked down and have gotten back up because they believed in themselves!

I don't know how I am going to do it...but I am going to write my book! No matter what. If I can help inspire 100 people...why not a million more. There are great, powerful people in this world just waiting to unleash their potential!

Thursday, January 6, 2011

Zumba Anyone!?

So I just got my Zumba DVD's in the mail yesterday. In the morning, I was not feeling well and had no motivation to workout until I saw the Mail Woman come into my workplace with the box. I was SO excited about it. I got home and popped that DVD in and OMG...I am in love! This is so perfect for me! I was moving and grooving the whole way through. I did the 20 minute express workout, and had so much fun I did it again.

This is the first time, in a long time, that I have wanted to hurry up and get that I could workout! AMAZING! I really think that this is going to be the catalyst to my weight loss and the one thing that is going to keep me all the way motivated! Maybe after I lose the weight, I can become a Zumba instructor! We will see!

I just had to share my excitement about this! That is all lol

Sunday, January 2, 2011

Mind, Body, and Soul

So I had an epiphany last night. I realized that when one gains weight, develops low self-esteem and fall into a little bit of a depression, you completely let go of yourself. Well at least I did. I realized that if I am going to strive towards weight loss, I also need to take care of the rest of my body. So for me that is going to mean the following: brushing and flossing everyday, taking vitamins and supplements, a daily skin regimen, and keeping up with hair, nails, and eyebrow appointments. This way I can always feel refreshed, rejuvenated, and beautiful!

As women, we will find any little imperfection to complain about. We can lose 100lbs and then say.."But I hate my skin!" Which turns into whole other drama. Not going to happen over here. Our bodies are temples and a gift...why not pamper it and take care of it...inside and out! Doesn't make sense to nourish the inside of your body, but not the outside. Make it a TOTAL BODY TRANSFORMATION.

As for the mind and soul...pick up a book and read, buy a journal and write. If you are religious or spiritual...spend a few minutes with God each day and allow your mind and soul to be at peace before the strenuous day ahead. Read about things that interest you, right about things that are going on in your life. Clear your mind from stresses and fill it with positive, healthy things. I love a good inspirational quote or Bible verse to get my day going.

Just some things to think about for your Mind, Body, and Soul transformation. Weight gain can absolutely turn your whole world upside down...and it is so important to make a transformation all around, so that you still do not have the same emotional barriers in your way, even after losing the weight.

Sometimes You Just Need That Gratification

So like I said before...I hadn't stepped on the scale in 30 of today. And when I did step on the scale...I LOST WEIGHT! I couldn't believe it really...I just knew I was going to step on the scale and have gained 5lbs. But no, I actually lost 5lbs. I haven't been at this weight in 4 years! And it felt so good, I couldn't help but cry and tell myself silently, "I did it!".

I know that people say that it shouldn't be about the number. However, at this point in my so is! Yes, my clothes fit me now like I'm channeling my inner 90's with baggy pants...but the number is more important to me. Its so important because of my BMI and the fact that I don't want to see OBESE next to it EVER again.

Being able to post my good news on felt great! It felt so wonderful for the ladies to congratulate me and tell me that I'm an inspiration...Me, and inspiration! The girl who ate herself to oblivion for over 7 years, is now an inspiration to others! I know that I have to push harder, because more now than ever, these wonderful ladies need to see that it is doable! I'm already inspired and motivated by them...and now they are by me.

Going to keep the momentum going by working out hard this week, and being good to my body. This time, I can't stop and I won' matter what!