Creating Healthy Habits

Well, June is over and it's time for a fresh new challenge! Sweating once a day served as a wonderful motivation booster for many of us, but why stop there? If you decided to take it on, good for you! You should now be in a habit of doing some type of exercise on a regular basis!

The funny thing about good habits is this: they always seem easier to break than they were to begin. So let's keep it up!

And why not add to it? Through the month of July I want to put another challenge out there. Let's create another healthy habit! This will be different for everyone, whether it's getting 7-8 hours of sleep each night, flossing every day, eating breakfast regularly or getting to the gym in the mornings, let's make the month of July about creating healthy habits!

Let me know what you want to tackle this month. I love to hear from you!

Once a Day

Is it really June already!?! I am beside myself that this year is almost halfway over. To be honest, earlier today I had a mild mid-year crisis, feeling as if I needed to evaluate my 2010 goals and see how well I have done thus far. How are you doing on those New Year's resolutions?

If you're feeling the need for some fresh motivation, read on!

While finishing up a cardio session with my husband tonight, the light bulb went off. For the next 30 days I will be heading up a challenge to Sweat Once a Day. After all, everybody loves a challenge! It doesn't matter how you accomplish this, as long as it is an intentional act of physical exercise such as running, cycling, yoga, weight lifting, hiking, etc.

The point is to move! Regular sweat sessions are proven to help create a healthy mind and body, relieve stress and increase your overall mood. Why is it when life gets the best of us we shrug off the most important practices, like regular exercise?

So if you are looking for fresh motivation or just need to beat some daily stress, jump on board with me and sweat once a day through the month of June!

Every time you exercise, post what you did on the "Lose Weight With Kate" Facebook page. And if you're really feeling eager, post a photo!

Happy sweating!

Feeling Unmotivated?

Over four years ago, on a road trip home for Christmas, I picked up a copy of Oxygen magazines Fat Loss special issue. I think I read that thing cover-to-cover...at least three times (while Chris was driving, of course)! Since that day, I have been a devout reader of Oxygen. As a personal trainer and fitness enthusiast I think it is important to note that Oxygen is unlike every other cheesy, trendy "fitness" magazine, which is why I choose to make it a part of my regular reads.

The message is simple: eat clean, wholesome food and exercise regularly. They make it very clear that fad diets or miracle workouts are not realistic.

As much as I love and know about fitness, at times I find myself getting unmotivated and bored with a routine. But Oxygen is like my workout buddy who alway re-energizes me and gives me great tips to keep my workouts fresh!

If you are feeling in a fitness rut or maybe you just don't know where to begin, I encourage you to pick up a copy today!

A Friendly Distance?

As some of you know, I am currently training for a half marathon this April (and possibly a full in July). While I am thoroughly enjoyed the training process, I've also been chewing on something I read recently. I am following Hal Higdon's training program and on his website he mentions that a half marathon is a "friendly" distance for a runner. At first I laughed, because as much as I love fitness, running has never really been my thing (until now anyway!). But I kept asking myself, at what point does one feel like 13.1 miles is a "friendly" distance? Because let me tell you, very rarely have I looked back on a run and called it friendly...

Until recently, that is. Coming off a pretty tough and busy week (read: shorting myself on a few workouts!) , I thought my long run was going to be awful! But I was pleasantly surprised when I completed it and afterward found myself actually saying the words, "That was a friendly run!". Who knew?!

And just like that I am totally encouraged that when I complete my half marathon in a mere 7 weeks, maybe I too will be calling it a friendly distance. Let's hope!

Mid-Week Motivation

"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort." ~Jesse Owens

Opportunity awaits!

What Are You Waiting For?

"Today is your day! Your mountain is waiting. So... get on your way." Dr. Seuss

When it comes to making your dreams a reality, the only person who can truly stop you is you! Don't let fear of failure hinder you from acheiving your goals. Today is your day! What will you do with it?

A Moment of Reflection

Back in March, I began the pre-training for a marathon this December. You may or may not be aware that I kind of fell off the horse around the middle of May. I continued running, but definitely not at the same intensity. Me and failure are not friends! Especially when I have nobody to blame but myself. But, because running a marathon is something I really want to do, I decided to buck up and start again. After all, failure is only the opportunity to begin again more intelligently, right? So I decided to reflect on the reasons I quit the first time around and here's what I realized:

1. I went at it alone. As much of a self-starter as I am, it can still be really tough to keep it up when you get tired, busy and just plain unmotivated. So I have enlisted some friends and family members for encouragement and accountability. And I will hopefully have a few people running it with me!

2. I had no short term goals to get me to my long term goal. Everyone knows that in goal setting you have to create benchmarks in order to keep yourself focused. So I've planned various 5k's, 10k's and a half marathon along the way to keep me excited. My first 10k is next Thursday!

3. And finally, I was too hard on myself! I tend to have the 'all-or-nothing' mentality, so when I missed a run I got really bummed and felt like the week was a total failure. What I should have realized is that there will be times when I miss a run or I get sick and have to take a few days off, but the important thing is to bounce right back!

This Saturday will mark the end of my first month of training. I'm still full of that energy and vigor, but because I know it will start getting harder in the upcoming weeks as my runs get longer and more difficult, I can prepare myself.

During our visit to Indiana last month I was really inspired by my Aunt Lyn who just ran her first marathon. She said something to me that was so simple but has really stuck with me. She said, "Determination will take you places you may not even dare to venture otherwise. So if you set a goal for yourself there is only one thing to do...get there, whatever it takes.". I am the only person who can either get myself to the finish line or give up. It's my choice.

Wish me luck as I once again attempt to get here~