**New 10 week session to fit your summer schedule!** This 10 week program requires a full commitment and is designed to help you achieve your goals. All fitness levels are welcome; don’t be afraid if this is your first time, we will build from the basics, and if you are well conditioned I promise to challenge you. By following this plan 100%, I guarantee your results. I will also issue challenges within the 10 weeks to help keep you motivated. Prizes will vary from Lil’MissFit apparel, massage gift certificates and the chance to win your next session free! The nutrition portion will be the toughest challenge, but will prove the greatest difference and amazing results. Together, we will set your personal goals, take before and after progress pictures and every four (4) weeks I will record your weight, measurements and help you reassess your goals. Class times:
The next session will run from April 11, 2016 to June 18, 2016. Morning Session: Tuesday and Thursday 5:15 AM and Saturday 6:45 AM Early Evening Session: Tuesday and Thursday at 5:45 PM and Saturday at 7:45 AM Evening Session: Tuesday and Thursday at 7:00 PM and Saturday at 9:00 AM ** Each class requires a minimum of 4 people to run** **Spots are limited!!! Be sure to sign up right away!** Before the program begins there will be a nutrition seminar to talk food and set up specific meal plans. It's set for Sunday April 10th. This is a great time to meet the other participants, get to know one another, hear other questions and concerns. I also take the before pictures and measurements at this time. If you are interested in joining or have any questions about the program, please send me an email. I look forward to working with you! It’s always been about the number....You can pretend it isn’t. You can even tell your friends you don’t care about yours. You can avoid talking about it....but it’s always about the number.
And you already know which number I mean....the number on your scale....your weight. The first thing they do when you’re born...they weigh you. Every time you visit the doctor....they weigh you. You start a nutrition program....they weigh you. They tell you “it’s only a number” and “the number isn’t important”....but they still weigh you. They make charts and compare yours to other people’s and determine if you are a healthy weight, underweight, or overweight. They tell you it’s only a number, but they write it down and it becomes your number. I don’t remember a time in my life when I was happy with my weight. I always wanted to weigh less than I did. Be skinnier. Be more like that girl. Be smaller. When I was at my heaviest, I avoided even thinking about my weight. I snuck past my scale, I avoided the doctor’s office, I didn’t even think about going to a gym. And then I started working with my nutrition/fitness coach and, of course, she weighed me, and she wrote it down, and she compared it to the charts, and she told me “it’s just a number”.....but that day, it became mine, my reality, my place on the chart....and I had to look at it and accept it. I hated it. So, I made a goal. I picked a new number, out of thin air, and I decided when I reached it, I would be happy. My life would be complete. I would be defined by my number and my life would have more meaning. I never lost sight of it. I put it in my brain and it became my focus; never far from my thoughts. For two and a half years I fought to get there, with sweat and tears, waiting and hoping....and then it happened....I stood on my scale and there it was....my number. I expected fireworks and trumpets and excitement to rain down on me. I’d finally achieved my goal. My life would be perfect now....but there was nothing....I just stood there and stared at the number and it just sat there and stared back up at me, with absolutely no pomp or circumstance. And I thought....”hmmmm, that wasn’t very exciting. I don’t feel any different. It didn’t change me or make me feel complete. What now? I messaged my coach and shared my feelings. Told her straight up....I don’t feel any different. Why don’t I feel any different? This was my great achievement, this is what I worked so hard for, my life is supposed to feel complete.....and that’s when I understood they were right....it is “just a number”. I started thinking about my real goals. I understood what I really want to achieve stretches far beyond my weight. I want to be healthy, fit, lean and most of all alive and vibrant. None of these things can be defined by my weight. They are defined by my energy, my spirit and my smile. Do I still think about my number? Damn straight I do, but in a different way. Now I think about how it doesn’t help me achieve my goals. Maybe, just maybe, that number even needs to go up as I build my lean muscle. Hmmmm, how will I toss that thought around in my brain? - Sheila The picture on the right was me 4 years ago. This was this picture that changed everything. I remember when my sister posted it on Facebook; I couldn’t believe that’s what I looked like. In my mind, I was the same as I had always been; small petite lil’ Krista. But there was more to it. I was at a point in my life where I was struggling to find my happy. I was very much lost. Looking at that picture sparked something…it sparked a drive in me to change. I didn’t like what I saw. So, like everything I do in my life, I jumped in. I started going to the gym and taking fitness classes on my lunch hour. I thought of myself as active, I liked being outside, I liked working up a sweat, but I didn’t have any real focus, I didn’t know where I was going and I didn’t know how I was going to get there. And walking with wine in my go cup, with my girlfriends, wasn’t exactly the ticket to get me there! I kept going to fitness classes and I started noticing my changes. It dawned on me; I really like this, I’m happy when I am here. How can I incorporate this feeling into the rest of my life? Thankfully I’m a believer in timing is everything. The gym owner was short staffed and having trouble finding reliable trainers so I thought; well I could do that. And that....sparked a whole new flame! I didn’t want to be a chubby trainer. Why would anyone want me to be their trainer? I wanted to lead by example. So I started and I’ve never looked back. For the past 4 years I’ve learned and practiced and learned some more. Am I where I want to be? No, and I hope I never will be. Where I want to be is always one step ahead of myself and this drives me to be a better version of myself every day. Whether it’s physically, mentally, emotionally, spiritually or professionally, I always want to be working towards something. REMEMBER WHY YOU STARTED Things I’ve learned from the 100 days:
It’s a lot easier to eat clean when you are on a plan. I somehow felt more accountable to the plan; I could use “the plan” as my reason or, dare I say it, as my excuse. And, even though I did not completely derail over the holidays, it most definitely was a slippery slope. It was too easy to add in the little things, and the little things added up. With all the trays of treats sitting out, meat and cheese platters, bowls of chips, Bailey’s in my coffee (and yes I mean my morning coffee), boxes of chocolates everywhere and even the bowl of nuts – a little bite here and there and before you know it you’ve consumed 3000 calories and you are still thinking about eating more. And, let’s not forget to mention how many family members want to tell you “live a little and enjoy life”! We did try to enjoy our freedoms and we made sure to have the things we craved; pizza, my mom’s Christmas baking, cinnamon buns and Christmas cheer. Here’s what I learned….clean food tastes better! I used to think people were nuts when they said this. But since I’ve “deprived” myself of preservatives and processed foods, I can taste the difference. I can taste the extra salt, sugar and thickeners added to sauces, and, OMG, Christmas baking is way too sweet now. I’m working on how to tame those sweet and salty cravings. I’m teaching myself that if I am truly hungry, clean food will do the trick. I’m learning how to bake without sugar, so I can still feel like I’m indulging once in a while without breaking the rules. I do enjoy clean eating. It makes me feel good in every way!! My food decisions are easier too; if it’s not “clean” I can’t eat it. I have more energy, I’m not bloated, my skin really does glow, and as long as I don’t get too hungry, aka “hangry”, I’m much happier. I’m a little extreme when it comes to my eating (let’s face it, I’m a little “extreme” with most things in my life) and in this next chapter of my life, the goal is to work on balance. Now comes the question - how do I eat clean and “have fun”? For me, it’s always been one or the other. The two could not reside together. So in my next 100 days, my challenge is to find balance. Instead of only counting calories, I will look at my macros to help me during social events, instead of avoiding them. And hopefully, in finding my food balance, I will find other balances as well. We do need to “live a little and enjoy life”! To some, my life appears to look like a lot of work and no time for fun, but I will tell you this, when you are working towards something you love this much, you enjoy every second of it. I wouldn’t change any of it, not even the 4:00am alarm clock! I’ve always been taught to work hard and my dreams will come true. I also enjoy these challenges to help connect with my clients; to fully know and understand the struggles they may face. If I can’t do it, how can I expect to tell someone else to? Let’s start at the beginning: When it comes to food, I have always struggled with self-control. If it’s in front of me; I can’t say no. Knowing this about me is what pushed me to take on this challenge. Knowing it was “no longer an option”, for whatever reason, made it easier to say no. As I write this, it sounds a little ridiculous, but it was all in my head. I finally had to be held accountable. To do this, I had to tell every person I knew. And by doing this, my reasoning to myself was; I’ve told too many people to let them all down. What did my meal plan consist of? I only ate real food – no sugar and nothing processed!
Was it hard? Surprisingly, not as hard as I expected. Again, the other “stuff” wasn’t an option. Were there a few fumbles? Yes! But only because I didn't research what I was eating well enough and those lessons taught me so much more. I learned so much about myself: self control, nutrition, true clean eating and who my genuine support system was. This is where I would tell you; if you are going to take on a challenge like this, try to convince your core group to do it with you; at the very least the people who live with you. Having the temptations removed from my house was the key to my success. I still ran into the haters. People who thought this was stupid, who couldn’t understand my reasons, or didn’t think I could do it. Maybe they had never struggled with self-control, maybe they were jealous that I was strong enough to take on the challenge; maybe they just didn’t care….but they were always the ones telling me “one won’t hurt”, “just one bite”, “you have to enjoy things once in awhile”, “it doesn’t have much sugar”, “you can have one drink, studies say a glass of wine a day is good for you” ….the list went on and on. It’s funny that, as an adult, peer pressure is stronger than ever. I made a choice to become a better version of me. I’m now conscious of what I put in my body. I want to invest in my body now, so I can use it longer, the same way one invests money for their future. I want to have clearer skin and healthy hair. I want to hold onto my youthfulness for as long as I can. Did I mention I've never felt better? For the first time ever I am comfortable in my own skin. I may not have the six-pack I was hoping for, but it's starting to peek through (I may have also forgotten to mention that I have no patience, this might have to be a future challenge, lol). I don’t have tummy issues anymore; not even indigestion in the night. Most days I have more energy then I know what to do and I enjoy the most restful deep sleep. I truly feel happy. When they say that food is the most under-utilized anti-depressant, they aren’t kidding. I feel like I can take on any challenge. I now have control over my choices, and I am accountable for all of them. Did I miss certain foods? YES!!! But my goals were finally more important. I had given up on so many past goals, and failed at so many other diets, I finally wanted to learn what not giving up felt like. Now comes the question - what now? With Christmas around the corner, I will be loosening the reins, but I still want to keep my food as clean as possible. We’ll see how I do….balance is key, right?! What Will You Do For 100 Days?
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