Quote of the Day!

I believe there is a quote for anything and everything. Whether it's how you feel or what you're going through, a quote is a great way to express yourself when you don't have the words to speak. 

The quote above means so much to me and hopefully to others that read this too. Some of you know me, I am 4'11 with what I'd call a gymnast built. Growing up I was not comfortable in my body. Somedays I'd even say I hated how I looked. Ever since middle school I've been built strong. I started with gymnastics and then went into year around swimming. I have always had muscular thighs and shoulders, toned arms and a shorter stature. I was constantly made fun of for being "manly" or "so short." I'd hear, "she's so short she can't do it." I got to the point where I had enough. I wanted to prove the haters wrong. The gymnast Shawn Johnson (2008 Olympic Gold Medalist) really helped me look at myself differently. I started loving my body. I changed my thinking to, God made me this way for a reason. I am not a mistake! I will use the body I have to glorify Him in all that I do whether I am in or out of the sports arena. Even though I am little, I am FIERCE!

My New Go To Upper Body Workout

Sometimes I find it so hard to find a good upper body workout/lifting program. Either the workout doesn't make sense or I don't stick to it. It's even hard to find a plan that targets everything you want. But after searching and searching I recently found a 30 day upper body work out that targets your chest, arms, back, shoulders and I add abs at the end. The 30 day plan increases reps as you go on day to day. Though you have to decide when to switch your weight. I personally needed to start out slow cause I was getting back into working out/lifting. And this allows you to ease in. I know for myself I go hard the first day back into the gym, then I am so sore I can't move. This 30 day plan allowed me to start where I needed to and still get a good upper body workout in. I love the feeling of spaghetti arms because after the workout you know you worked hard. ;)

If you aren't familiar with the workout - look up on YouTube - great resource!

Arms: 

Back:

Chest:

And I added the shoulders:

Lastly, always do abs! 

I do 3 sets of each day. Also I like to do 1 set of arms, 1 set of back, and 1 set of chest - start back over to complete 3 sets of each. Then 1 set of shoulders and 1 set of abs - start back over to complete 3 sets of each.

Any questions feel free to contact me!

- Kylie <3

Listen To Your Body

Sometimes listening to your body is so hard. You want to be in the gym, on a run, and working hard to continue your progress of achieving your goal. But part of the progress is taking a rest day. Your body needs that day off to repair tissue, replenish energy, prevent burnout, and decrease risk for injury. Though rest day doesn't mean you take the day off nutritionally.

Try setting up a weekly plan that includes a rest day. For example Monday, Wednesday, Friday - Lifting, Tuesday and Thursday - Cardio and your choice of Saturday or Sunday as your rest day and the other day a fitness class or easy run/walk. Keeping a plan can help keep yourself accountable.

Remember to: Respect your body. Fuel your body. Challenge your body. Move your body. And most of all, love your body.

Find Your Why!

All to often I find myself working out to just get the workout done. There's no method behind it. I guilt myself into working out. There is even times I tell myself. "Well if I workout today I can eat this or that..." I know I am not the only one who has thought this way. But here's the thing, where's that going to get us? Will we make progress or just stay the same, even go the opposite way we want to?
We need to find our why to get where we want to be. We already know our what, working out, getting fit, being healthy, but what's our why? Why do we workout, why are we getting fit, or why do we want to be healthy? When we find our why, our what means so much more.
We have a purpose!

For me personally my what is leading a healthy, fit lifestyle. My why is summed up in this picture below.