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Minute Daily Fitness Challenge Week 4

Minute Daily Fitness Challenge Week 4

Time to tighten those laces 👟 for this week's one minute exercise challenge! This week we are going to do a full body exercise and the advanced version has some plyometrics for an added benefit! 
BURPEES 🙌
I have a love/hate relationship with burpees. They are great for you but let's face it, they're not easy. If you don't know what a burpee is...just check out the video demos. Good thing there are plenty of ways to modify them to your level. Do your best. If you can't make it one minute, stop when you need to. Hopefully by the end of the week you'll be able to hit one minute! If you hit one minute and you feel good, you're not working hard enough so bump it up to the next level up.
If you're just tuning in, I am doing daily 1️⃣ minute exercise challenges. The exercise differs each week and targets a different muscle group. 💪🏻💥
Follow along in my Instagram and Facebook stories and join me on this journey to a stronger YOU!

📍Don't forget to turn on your post notifications to stay in the loop so you don't miss out on the next exercise!

#fittip #cardio #hiit #fitness #gym #gymtime #gymlife #gymrat #workoutmotivation #fitspo #trainhard #getstrong #sweat #workout #fitlife #getfit #fatloss #youcandoit #letzgo #refineyou #noexcuses #gains #instafit #fitgirl #fitspiration #dedication #workhard #hustle #shredded #fitfam #nopainnogain #trainhard #fitfluential #bodygoals #betterforit #findyourstrong #letsmove

One Minute Daily Fitness Challenge Week 3

One Minute Daily Fitness Challenge Week 3

Join me on Instagram and Facebook in my stories every day for the next 6 weeks for a less than one minute daily fitness challenge. Set the alarm on your phone and join us in taking these small steps toward a stronger and healthier YOU!
This exercise challenge will be different every week and target different areas of the body. You will be given modifications for ALL levels (beginner-advanced) and some change ups for the more advanced in my stories! 

The first week was Push-Ups and last week we did a one minute squat hold. The week we’re changing it up to a one minute plank!
Join me in my stories every day and do a plank for one minute. ☝️

The video Demonstrates a few versions of the plank. The advanced version is on your hands/elbows and feet. You may put your knees down for the intermediate version. For Beginners you can put your hands or elbows on a bench or chair and hold the plank.

One Minute Daily Fitness Challenge Week 1

One Minute Daily Fitness Challenge Week 1


Looking for a New Year's Challenge you can stick with? 
How about a fitness challenge that takes no more than one minute?!
Join me on Instagram and Facebook in my stories every day for the next 8 weeks for a less than one minute daily fitness challenge. Set the alarm on your phone and join us in taking these small steps toward a stronger and healthier YOU!
This exercise challenge will be different every week and target different areas of the body. You will be given modifications for ALL levels (beginner-advanced) and some change ups for the more advanced in my stories! 
Week 1
PUSH-UP's one set to failure
This means do as many as you can until you can't do any more. 
Swipe for video demos for 4 different variations.
If you can do more than 20 push ups easily doing an easier version you should do the next level up and do less. 

Push Ups (Advanced), Push-ups on Knees (Intermediate)

Wall Push-Ups/Incline Push-Ups (Beginner)

Fat Vs Muscle

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Fat Vs Muscle

Hey gang!
Do you struggle with the scale? Are you constantly weighing yourself and getting frustrated? You are NOT alone in this battle.  You need to know about fat vs. muscle!

Fat vs Muscle!
In the pic, both of these "people" are the same height and weigh the exact same. The person with more muscle and less fat is visably smaller than the other even though the number on the scale is the exact same. This is because FAT takes up more space than muscle so if you have more FAT you will look... larger. Also, fat is less dense so the more fat you have the more "loose" your body appears.
More lean muscle supports bone health, burns more calories at rest, as well as helping you look fit and toned.
Muscle does not build by itself. You will not build much muscle by running an hour everyday. Nor do you gain muscle by severly cutting your caloires. Your muscles need a certain amount of protein and carbs to grow. To help you body build lean muscle, your nutrition and your activity should support this, not hinder it.

When participating in a program, do not set yourself up for failure by using a body weight scale as the only method to track your progress. 
Remember, the number on the scale may not budge, or it may go up, but the way you FEEL combined with results of other measurements can show that you are succeeding in so many ways! If the scale is not budging, especially in my program, you are most likely gaining muscle, losing fat, losing inches, and fitting into your clothes better. During my program, I encourage my cleints to NOT weigh themselves and despite this I always have a few that do.  Then, they contact me frustrated that they are not losing weight. I reinforce to them the imprtance of not weighing themselves and the importance of losing the inches and not focusing on the scale.  At the end of the progrram the measurements are in. They are amazed at dropping 13+ inches to up to over 20 inches and only losing less than 10 lbs!

What matters most? The scale? OR dropping sizes in your clothing, feeling more energized, sleeping better, improving your sex life, lowering your blood pressure/cholesterol, bettering your overall health, etc.?  It might be difficult to break up with the scale and rely on other methods, but once you do, it is totally worth it!

Do not let the scale or unrealistic expectations rule your life and pull you away from reality! You are more than the number on the scale. You are more than a picture of somone else that you think you should look like. Your mind, body, and spirit deserves more! Once you step away from the scale and focus on what matters... the way you feel, you will gain control and a sense of satifaction.  The most important transformation that takes place is the transformation that is not visual but the one that happens in your mind and spirit. 

If any of this seems impossible for you to do on your own, don’t be afraid to ask for help. You are not alone in this struggle.  Get your family involved or a friend. Enlist the help of a health professional, like myself, with a program for you to follow and tools to guide you to success. Having someone there for guidance and having support from others who are in this journey with you, a "tribe," is a game changer. This is the primary reason my online fat loss programs go in "rounds." Every 6-7 weeks a new program starts and everyone, even though you are all at different levels, goes through it together. We share recipes, celebrate each other's wins, and lift each other up when we are down.

With any program or change, take it all in and learn from your wins AND failures. Remember, to achieve long term results, it is important to approach a new program with a good mindset and with a positive attitude. After all, this is a lifestyle change not a quick fix.

My company, Refine YOU's FAT Loss Program, The Fast Attainable Transformation, is a jump start to a lifestyle change. It is a 7 week online program that is customized to your level. We incorporate cutting edge nutritional strategies along with effective workouts to lose fat, gain muscle, regulate hormones, and improve your hunger and energy levels.  To learn more about the program, hear from some of my clients, or to contact me click here. I would love to help you on your journey gain control and live a healthy lifestyle.

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Low Carb and High Carb for FAT Loss-Mark Sisson's recent blog

Low Carb and High Carb for FAT Loss-Mark Sisson's recent blog

I have been following Mark Sisson of Mark's Daily Apple for years. If you haven’t heard of him, he is pretty big in the “paleo, primal” world. His methods fall into the consistent low-carb lifestyle for most people. For maintenance, stay low-carb at least 80% of the time. For weight loss, very low-carb initially and low-carb pretty much all of the time. As far as workouts, he encourages mostly body weight exercises and sprinting occasionally.   

This will work… but it takes a lot of patience and sticking to it without falling off the rocker. How many of us can say we are patient? How many of us get frustrated if you don’t see results right away? Unfortunately, we live in a society where we just can’t wait. If we are working hard for something we want fast results.  

A healthy body is not one that weighs less. You need to have a good body composition which takes into consideration body fat percentage AND lean muscle. More muscle will make you weigh more, so looking at the scale is not the way to go. Muscle is more dense than fat.  It takes up less space than fat.

More importantly, the more lean muscle you have the better your metabolism is. This helps your body burn more calories. The more muscle you have, the stronger you are and the healthier you will be as you age. We aren’t getting younger. More lean muscle supports your joints and bones and puts you at lower risk for injury.  

In my opinion, the best and most efficient way (for us impatient people) to maximize fat loss while building lean muscle is to combine nutrition with exercise. Could you lose fat without exercise, yes! It is 80% nutrition and 20% exercise, stress, sleep and other factors. But to target the stubborn fat or accelerate fat loss, you need to burn the fat. To gain lean muscle, you have to hit the weights. Plain and simple? Not really.

Your nutrition needs to support your activity. You can’t go low-carb all the time and spend 5-6 days doing high intensity workouts. Your body can’t take it. You will push your body to the limit. If you do not have enough fuel for your muscles and you will put your body into too much stress. Stress will increase your cortisol levels and will put you in fat storage mode and not fat burning mode. It happened to me, and it will happen to you.  

The answer? Exercise enough to build muscle and burn fat without activating your body’s stress response AND eating enough to support fat burn and muscle gain. To do this, you carb-cycle.  

With carb-cycling, on cardio days and rest days you eat a diet lower in carbs, higher in fat and enough protein. We want to deplete our glycogen storage tanks and force our body to go to fat for energy and not carbs for energy therefore, burning fat.  

On strength days, you eat a diet higher in carbs, lower in fat and enough protein. We want to give our muscles enough glucose (carbs) and protein to build lean muscle. On the other hand, we do not want to eat too much because then we end up storing these carbs as fat. We also have to watch the fat intake on these days, because if you eat higher in carbs AND higher in fat, you will store more in fat. The carbs you eat on strength days, especially within a few hours of your workout, will be sucked up immediately by your muscles and work for you, not against you.  

Higher carb days are also great for our spirit. Eating low carb all the time doesn’t allow us to enjoy some of the foods we like. There is no fun in feeling like you are depriving yourself of things you enjoy. This leads to frustration and failure to stick a program for the long haul. Carb-cycling allows you to occasionally enjoy foods that are higher in carbs and having those carbs work for you, not against you.  

I am really glad Mark Sisson recently addressed this issue with his followers with this article. So many eat low-carb all the time and workout way too much. This will mess with your hormones and puts too much stress on your body and causes your body to store fat not burn it… the opposite of what you are trying to accomplish. I don’t encourage the high intense, CrossFit type of workouts all the time, because they are a good source of injury and quite frankly, you don’t have to work out that hard.

My clients do some effective cardio 2 times a week with 2-3 strength workouts per week. These workouts in conjunction with carb-cycling target fat loss (even the stubborn fat around your midsection) and allows you to gain that muscle that is so good for your health!

If you are looking for a program that will give you the results you never thought you could get AND be able to stick with long term, then The FAST, ATTAINABLE TRANSFORMATION-FAT Loss program is for you. It is a 7 week online program that, when followed, can get you results!

If you aren’t convinced yet, check out my testimonials and before and after pictures on my website to learn more.  

Costco Favorites for Healthy Eating

Costco Favorites for Healthy Eating

Most of you know that what you eat is very important in living a healthy lifestyle. But do you know how important? Would it surprise you to know that it is not the calories that are important?  

The way your body looks is 80% nutrition and only 20% exercise, sleep, stress and other factors. It is that important. Furthermore, it is not how many calories you eat that is important, it is what makes up the calories you eat that is key. To have a good body composition (lower body fat and more lean muscle) you need to pay attention to the macro-nutrients, or macros, for short. These are fats, protein and carbohydrates.  

To eat healthy, it is not always easy. Healthy foods are typically not in a bag that you can just grab and go. If you are on the go, healthier choices are harder to come by when you need something fast.  The key to eating healthy is meal prep and meal planning. This means you plan ahead of time what you will eat for the day and sometimes even cook these items a few days in advance.  

I typically take 2 hours on a Saturday or Sunday to prepare ahead of time the main dishes for the entire upcoming week. I will grill some chicken breasts, boil some eggs, steam some veggies, prepare a rice dish and cook 1-2 other protein dishes like a ground beef skillet or a veggie/meat casserole of some sort. I will also pre-bag some nuts, carrots, sliced peppers and other healthy items to snack on. This way I don’t have to worry during the week about cooking a dish when I don’t have as much time. It also gives me peace of mind to not have to cook after getting home from a long day at work.  

Where do I get most of the foods that I prepare? Costco… yep, you heard it right.  

Here are some of the things that I routinely buy from Costco and some of my favorite staples that make my week go so smoothly in maintaining a healthy lifestyle.  

 

Meats:

Protein is key in building muscle. Eating a good amount of protein also helps you feel full. Costco has a great meat selection. Grass fed beef, organic ground turkey, chicken breasts and they have HUGE salmon filets that I will typically cook half of then freeze the other half for later in the week or the following week.

Veggies:

Vegetables are KEY with keeping the macro nutrient percentages in check! Every lunch and dinner should contain a vegetable. No joke. With all meals needing vegetables, even getting and preparing them in bulk will not leave any leftovers by the end of the week.

I typically buy Brussel sprouts, carrots, broccoli, cauliflower, bell peppers (6 pack) which go in a lot of recipes, sweet mini peppers for snacks, baby spinach for salads and they have some great chopped salad mixes. When in season, I will grab spaghetti squash, zucchini and butternut squash (already cubed and ready to use). Have you ever tried to make your own cauliflower rice in a food processor… it’s a pain and it makes a mess! Costco has it pre-made! The chopped salad mixes I will use in salads I also will cook in a skillet with some extra virgin olive oil, some chopped chicken breast and seasonings.

Protein sources other than meat:

My protein sources from Costco don’t only come from meats, Costco also sells eggs by the 2 dozen. You will also find a great variety of jerky at Costco that is also organic.  

The supplements section at Costco can be overwhelming, but take it from me, you’ll find some of your favorites here. One of my favorite brands of protein powder and protein shakes (Vega) can be found here! They also have a wonderful selection of some great protein bars as well! LaraBars, CaveMan and Nature Valley to name a few.  

Pastas/Grains:

Pasta, the refined flour kind, is not the best for you. Did you know you know that you can still get your pasta fix by changing it up and using unrefined grains or vegetables? Costco carries Edamame Spaghetti noodles, quinoa pasta, as well as organic chickpea fusilli pasta which is higher in protein and great for those strength days that you need more carbohydrates!

Speaking of higher carb days, you will also find organic quinoa, brown rice and chia seeds which are the healthy unrefined grains that you should be eating. I like to throw some quinoa or brown rice in my salads for lunch to ensure I get the carbohydrates my muscles need.  

Ezekiel bread and gluten free bread can be found in the freezer section. If you’re going to eat bread, then flourless, sprouted, whole grain bread is what you should be eating. Ezekiel bread is a great source of protein! Most bread you will find is bread with flour and grains that are stripped of their nutrients.  

Fruit:

Fruits contain carbohydrates yes, but these carbohydrates are natural and not added. Fruit is a great source of carbohydrates and all of my snacks on higher carb days consist of fruit! I also add fruit in my salads from time to time which adds some sweetness and extra flavor.  

Did you know that avocados are fruits? I buy a bag (contains 6) per week of avocados! They are packed full of nutrients, contain healthy fats and are probably one of the healthiest foods you can eat! Great on toast (Ezekiel toast), with eggs, on salads, on sandwiches… on everything!

Since we are talking about avocados, of my other favorites at Costco is their 3 pack of Good Foods brand Guacamole! I put this on just about everything if I don’t have any avocado on hand or if I just want to spice it up a bit!

Nuts:

Nuts are a staple in my diet! They are high in fat and protein. Fats and protein will help you feel full so these are always a snack on my lower carbohydrate days! Walnuts, pecans, almonds, macadamia nuts, nut mixes, cashews, chocolate dipped nuts, you name it, they probably have it!

So, there it is… what I depend on to get through the week!

Previously I mentioned high and low carb days. If you are wondering what that is all about, I am referencing carb-cycling. My clients and I utilize carb-cycling to maximize fat loss in my program (The FAST ATTAINABLE TRANSFORMATION) and continue carb-cycling to maintain once we have reached our goals. This means some days we eat higher in carbohydrates and lower in fat and other days we eat lower in carbohydrates and higher in fat.  This is done in coordination with the activity or workout of the day. This regulates hormones, so we are less hungry and have more energy, and also allows us to eat what we want occasionally and STILL lose fat and gain muscle!

To learn more about carb-cycling and the other methods that are used in the FAST, ATTAINABLE TRANSFORMATION-FAT Loss Program, click here. The Back to School Challenge program starts THIS Sunday, August 20 and is a 7-week online program that combines a nutrition and fitness plan that maximizes fat loss by working smarter not harder.  LETZDOTHIS! 

Register Now for the Back to School Challenge

Register Now for the Back to School Challenge

The Back to School Challenge starts August 20th! If you’re on the fence about joining, keep reading.

How does it feel to be YOU on the inside?

How do you feel YOU look on the outside? Are you happy with the way your body feels and looks? If you are like most people, you probably feel like you could improve on some things.

YOU may feel that you feel fit and look good, but struggle with unstable energy levels and feel that something is just not right despite healthy eating and exercising regularly.

YOU may feel that you exercise all the time and eat healthy and it doesn’t reflect in the way you look or the way you feel.

YOU have, throughout the years, done this diet and that challenge, used this supplement and that product, and none of them have given you lasting results.

YOU have tried and tried and you still can’t get rid of that stubborn belly fat.

YOU feel tired, frustrated, struggle with cravings and you feel like you don’t have any control over the way you feel or the way your body looks.

YOU need long-term, life changing results now, and not a quick fix!

YOU need to be able to have flexibility to eat what you want occasionally so you can enjoy life!

YOU need the flexibility to exercise at your level and on your schedule.

YOU need to stabilize your hormones and control them to work for you and not against you.

YOU need a clear plan with guidance and support to help you along the way.

YOU need a way to regain control, feel better and to look and feel stronger than ever!

YOU need a FAST, ATTAINABLE TRANSFORMATION!

YOU need to Refine YOU.

Between vacations, cookouts and family adventures these past few months, you may have put healthy eating and exercising on the back burner. Get a jump start and Refine your Body, Mind and Spirit with our Back to School Challenge starting on August 20! Measurements, weight and before pictures must be done and submitted to me before the start of the program. Follow the program the best that you can! At the completion of the program, when new measurements, weight and after pictures are submitted and results are calculated, the client who has lost the most total inches will receive a full refund of the program, a $199 value! Hesitant or have general questions? Email me at kim@refineyou.com.  LETZDOTHIS!

Incorporate Your Favorite Foods with Moderation & Exercise

Incorporate Your Favorite Foods with Moderation & Exercise

How many of you are tired of these plans/diets that you can't stick with long term? You do great initially and get results then reality sets in and you fall off the wagon and gain it back, and sometimes gain it back plus some? Let me just say you are NOT alone!

There are many programs out there that are very restrictive. "Don't eat this" and "You can't eat that." How realistic is this to maintain long term? Don't get me wrong, you just can't eat stuff you know is bad for you all of the time, but let’s face it, these foods/drinks, are yummy! And they are enjoyable to eat, on occasion! How much fun is living if you can't enjoy yourself if you choose to? 

Let me tell you a story...
The other day was my strength-training day. I hit the gym, did a five-minute warm-up, did an abdominal routine and hit the weights and lifted chest, triceps and legs. I had a hankering for a Radler! A Stiegl Radler. If you've never had one let me just say... it’s GOOD! It also has 44g of carbs! 44! So I planned ahead and allotted myself two Radlers and worked the rest of what I ate that day around them by keeping track of what I was eating. I was able to drink two cans within my macro (macro nutrient) percentages that day and got what I wanted (YUM) with the knowledge that I didn't go overboard and I can still lose fat and build muscle.  

So the moral of the story is, you can do it! You can still enjoy what you like to eat on occasion and STILL LOSE FAT!

I know it sounds too good to be true, but my clients will back me up on this. My clients in The FAST, ATTAINABLE TRANSFORMATION-FAT Loss program learn how to keep track of what they eat and this varies on the activity of the day. There are some days that are higher in carbohydrates and other days that are lower in carbohydrates. This is called carb-cycling. This allows us to occasionally treat ourselves by coordinating it so it works for us, and not against us.  

To build lean muscle, our muscles need glucose from carbohydrates. Therefore on strength training days, we eat more carbohydrates. On HIIT cardio days, we want to force our body to burn FAT for energy instead of glucose for energy... so we eat lower in carbs on cardio days. 

What makes the program different?
The FAST, ATTAINABLE TRANSFORMATION is a jump-start to a lifestyle change. This program targets FAT loss by utilizing carb-cycling, intermittent fasting and workouts that promote fat burn and lean muscle growth. My clients have awesome physical results, but more importantly, they regulate their hormones and improve their hunger and energy levels. This makes it easier to maintain this as a lifestyle change. A program that teaches you how to work smarter, not harder.

Ready to join in and lose those stubborn inches?
The next Back to School Weight Loss Challenge program starts August 20 and ends October 7th. The top fat loss loser will receive a full refund for the program (a $200 value)! Register here today.