Goals! (part 2)

As promised I'm here to share some insight into goal tracking and what has worked best for me. As is true for most things, what will work best for you may be very different from others but be willing to try new things to find what makes it all click for you!


Food- It's SO easy to think you're doing better than you are when it comes to your diet. So much of the American diet is filled with processed foods which sneak in lots of fats and sugars and therefore way more calories than anyone should need. To counter this, I have tried a few different things to track my dietary goals. The first is a food journal. When I first started watching what I ate more, I tried writing everything down that I ate. This was good for seeing what all was going in, at least at a glance. It did discourage me from eating unhealthily because I wanted to be able to look back and be proud of the way I was eating. I soon learned however that although I knew the face value of what I was eating, I didn't really have any idea how many calories I was cutting, which is important when you want to lose weight. I also didn't always have my journal with me, and it was a pain trying to keep track of things in my phone or something then transferring it all over later. Not feeling completely satisfied with this approach, I started looking for an app I could use on my phone instead.

I soon came across MyFitnessPal which I've talked about before here. You can catch up from my earlier post, but as a summary, this app has a huge catalog of foods both from grocery stores and restaurants. The company has also started to verify the user's entries so when you look up a food, you can know it's nutritional facts have been confirmed when you see a green check next to it.

Another thing I love about this app is the prompts it gives you as you add in your food. It will remind me when I'm getting close to my sodium limit for the day or when I've reached my protein goal for example. These prompts are based on the settings you create when you first set up your app and can always be changed. The hard thing about something like this is that you still have to be very consistent, which is a pain at first. Once you're in the habit of it, it's a breeze. I just take a minute or so after each meal to log my food and I'm good for the day! Another tricky part is specifying the serving sizes. For me it's helped me to be more mindful as I eat because I stop more to think more how much of something I'm eating. Again though, this is a habit that will come but can be annoying at first. 

On the other end of the spectrum, you can choose not to track your food and count your calories. In general, if you eat a balanced healthy diet, the weight will take care of itself. And in general, I would say I fall into this category. However, for me it still helps to know where I'm at. I've been doing this long enough that I really don't have to try much anymore to stay within my calorie goal for food, but logging it helps keep me focused and on track.

Exercise- Exercise is the other half of the equation. When I first started exercising a few years ago my goal was simply to exercise every day. I didn't keep track of what I did at the gym, how long I did it for, how many calories I had burned, nothing. I didn't even always use a program on a machine. I would just go until I felt done (which was maybe 30 min. tops) and head back home. My efforts were difficult to measure this way so it was hard to analyze what I was doing well and what needed improvement to reach my weight loss goals. 

When I started using the MyFitnessPal app, I began logging my workouts and things started to change. In a month and a half I lost about 10 pounds because I was setting goals, keeping goals, and pushing myself more. I wasn't entirely sure how accurate the exercise stats were but something was working and that worked for me. 

As I got more into exercise and started leaving my comfort zone of the elliptical, the app became less useful for tracking my exercise because there were no caloric estimates for things like weight lifting and body weight exercises. I kept up with them anyway because I knew they were good for me but it became harder to track my goals accurately. Enter the FitBit. I've already talked about that here but I'll say it again, I LOVEEEEEE this thing. Best investment ever. 

Stats- Day to day tracking keeps me focused and headed in the right direction but I also like to record stats on about a weekly basis to make sure my daily efforts are taking me closer to my long term goals. I kept a small notebook for a while just for this purpose but I ended just using my planner/calendar to do this. Only having a small square to write in forced me to only include the most important stats. This meant less recording and a smaller focus- in my case, focus on my long term goal. Here I would write my caloric intake, output, and deficit. Then on days I weigh myself, I add that too. I've also started taking measurements for body fat percentage and BMI. So far I just have them in my phone as I've taken snapshots but I'm planning to add those stats in too. 

The point in all this is that there are a lot of ways to track your goals but finding one that is convenient and easy for you is important! If it's too complicated, you probably won't stick to it. And if you're working towards a long term goal, it really can help to track your progress as you go. So just do it ;) 

A few quotes to remember in all this

Ain't this the truth??

Any progress is better than no progress. Work hard and track it!

I was so tempted tonight to skip my workout because I finished homework around 9:15 and almost convinced myself that showering and getting to bed earlier would be just as beneficial to my health as going to the gym (the little devil on my shoulder makes some excellent points later on in the day). BUT I GOT DRESSED AND WENT TO THE GYM ANYWAYS. And now I'm laying in bed, fresh and clean, having met my goals for the day, and feeling awesome. Every day matters. Every minute in the gym makes a difference and I'm so glad I went. 

Happy sweating <3

   Kayla

Goals! (part 1)

I LOVE goal setting. I think I got this from my mom who always had something she was working toward and had lists or action plans on how she was going to get there. When it comes to weight loss, goals are great to have but only if you do it right. Here's what I've learned in the last couple of years as a weight loss newbie.

1. Be realistic- Not to say you can't challenge yourself, but setting yourself up for failure can do more harm than good. Set a goal that will require you to work at it without killing yourself and still falling short. That is SO discouraging. So don't do it.

2. Be specific- If your goal is to "lose weight" give yourself a deadline, specify the pounds, outline how you're going to achieve that loss. If your goal is to run a race, sign up for a date, set your training schedule, and have your finishing time in mind as you train. When you set specific goals, it forces accountability and makes your success measurable and therefore more satisfying. Crossing that finish line will feel AMAZING.

3. Learn how to bounce back- not reaching your goals can be disheartening, see point #1. BUT if you are ready to reach your goals, you HAVE to learn to be kind to yourself. Be understanding when you're doing the best you can and try again the next day. This is a process and if you're going to make lasting lifestyle changes, it will take some practice.

4. Adapt- Sometimes goals need adjusting, so be ready to change them up. When you're expecting a busy week, it may not be possible to make it to the gym after work every day and that's ok. Decide what is reasonable and set that as your goal for the week. When things are going great and reaching your goal is a breeze, it's time to up it so you can push yourself a bit more. That's when change happens.

5. Break it up- When you have a goal in mind, I find it helps to break it up into subgoals. This goes along with being specific but for me at least, it's really helpful to have steps broken down for me to reach my goal. It also helps counter the all-or-nothing perspective that can creep around loftier goals. For example, if you want to lost 50 pounds, maybe break that down into 5 pound increments. Or break it down into action you can take and measure daily like 30 min. workouts 5x/week.

6. Reward yourself- Solid goals require self discipline, consistency, and a lot of work! Give yourself a pat on the back and reinforce yourself along the way. If your goals are health oriented, avoid food as a reward. American culture is particularly bad with this, but sever the unhealthy relationship with food by using it as fuel instead of a reward. Instead, use something that is more conducive to the work you're putting in. Working towards weight loss, I have rewards planned for every 5 pounds I lose- also one of the ways I break up my larger goal for pounds to lose. Bought these new workout capris a few weeks ago as my first reward:

 I'm now realizing how these match perfectly with my blog design too! Hahaha

Exercise is hard guys, but being unhealthy is so much harder. I always amaze myself with how great I feel when I'm eating right and working my body. I love this quote by M. Russell Ballard:

Our Heavenly Father wants us to be happy and healthy and to take care of the precious bodies he created for us.

Stay tuned for part two where I share some ideas for goal tracking including what I've tried, what I've liked, and how to keep things simple.

<3 Kayla

Life :)

Re-reading my last few posts, I realized I often start my posts saying how long it's been and how crazy life has been. Well, it certainly has been a while, and life was really crazy for a while but things have slowed down and a lot of wonderful things are happening :) So here's the scoop!

Steven graduated in August of 2014 and found a job a couple months later working for a physical therapist. He couldn't have been happier with how things worked out and has gained lots of experience he's needing to apply for grad school this year. He is still working there and loving it, getting almost 40 hours a week between all the shifts he picks up on call. It's been fun to watch him dive into work that he enjoys so much. Plus all of his clients and co-workers love him. He's going to be a great therapist someday :)

Steven's action shot at graduation. I need to get better pics from his mother haha.

Soon after my last post, I left the group home. I found a position with a Brain Balance Center in Utah doing administrative work. I had originally applied for a more treatment oriented position but with my past at State Farm, they wanted me as the Administrative Director instead. While this job was less taxing than the group home, I soon started to notice some issues with the management. I was removed enough from it that I thought everything would be fine though. Fast forward a few months of long hours and promises of things calming down, and I started to feel more skeptical. My Center Director loved me though and gushed about my work ethic and soon I was offered an opportunity to locate temporarily to St. George where I could be trained as the Program Director to cover another employee on maternity leave. I decided to accept the offer but was suddenly let go less than 2 weeks after I got there. This came as a blow mostly because it was so unexpected and unjustified. They also chose to notify me of my termination the morning of my great grandmother's funeral, which they were completely aware of. Sounds great, right? I won't try to explain the situation more because even now, it just doesn't make any sense.

So I packed up my room at my grandparent's house and drove back to Provo. I was advised to take advantage of unemployment benefits and signed up the next day. I immediately started applying to jobs and about a week and a half after losing my job, I was offered a job as a full time case manager with Wasatch Mental Health. A position I'd been looking at since before I even graduated from BYU. With a start date halfway through January, I was able to take nearly a month off, with benefits, to just recharge from the crazy year I'd had. It was SOOOOOOO nice getting to enjoy the holidays without stress, work, homework, anything! Just Christ, family, and great things on the horizon.

Since that time I've adjusted to my new work schedule and am still loving my job. After a year of crazy hours and complete exhaustion, my health is improving and I'm being able to focus on my weight loss and exercise goals again. Every time I "restart" my workout regimen, I like to reflect on what did and didn't work for me from my past attempts. Here's what's working for me now:

• FitBit!!!! I got this as a present from Steven and have absolutely loved it! I've already sold a couple different people on it now and get questions about it all the time. I'm pretty sure FitBit owes me some kind of commission at this point. It's easy to use and provides such valuable information in keeping track of your work. I lost 6 pounds in the first couple months without even exercising. In the past few weeks I've added my workouts back in and despite the inconsistency so far, I've already lost an additional 2 pounds. For me it's all about the numbers and accountability and my FitBit does wonders for me there. Ok, I'll stop now cause I could literally write a whole post about this.                                                                                                                          
  
                                                                                            
• self check in's- Every night I review my stats for the day and record them in my planner. I have a system down and it only takes a few minutes buts it's super satisfying and I find it helps keep me focused and motivated to get up the next day and do it all again!
• competition and rewards- I've always been curious about fitness groups and wanted to get involved in one. Unable to find anything just right to join, I decided to make my own! Steven and I teamed up with a couple we hang out with all the time to set goals, check in with each other, and compete against each other. We set up a google doc to track all of our stats for the week and have planned rewards we earn if we reach our goals. I've learned a lot about goal setting from this and will post more on this later ;) 

A snapshot of our group goal tracker. Don't pay attention to the numbers cause my goal has been different every week ;)

So these are things working for me lately. Find what works for YOU!

Happy sweating <3

  Kayla

oh life...

I keep thinking I'll get back on track and blog regularly but life if just so busy. Here is a quick summary of the last few months. I walked for graduation, I worked my butt off at my new job and am currently looking at shifting positions or getting a new job entirely because I'm so burnt out, Steven finished his classes and graduated (YAY!!!), we spent the summer going to mission farewells, family reunions, a wedding and will soon be taking a little vacation. I think that about sums it up. I'm really hoping life slows down a bit soon because this pace is totally killing my workout routine haha.

I've noticed that I'm really good at the planning stages of things but I'm not very good at being patient with myself to see certain things through. With the crazy hours I've been working (I think my longest day was 17 hours starting at 6 AM, 4:30 including waking up and commuting) it has been EXTREMELY difficult finding what works for me despite hours of pinterest and notebook planning. Honestly, I felt like I was just living to survive for a while- it was not pretty. I have gained an additional 10-15 lbs since taking this job and it has been oh so frustrating. I definitely let me myself get lost in the service of others, which is great, and has been so rewarding in many ways. That being said, I have recognized I need more balance in my life and my health is too important to be sidelined the way it has been (hence the current job hunt).

I've read blogs of girls who've gone through body transformations and sometimes think, maybe I should keep my mouth shut until I have more to say, till I am on the other side of this transformation. Then I think, no- this is the hard part. This is the part where people want to quit, give up, binge eat, self- harm even. This is the stage where people need inspiration, someone to empathize with them, and someone to keep pushing them. So despite the struggle this journey has been for me at times, I hope it brings hope to someone else in my shoes. Sometimes life just happens and we just have to do our best to grow from our experiences. This is true even when it comes to fitness. I don't think I necessarily chose to gain weight- circumstances I had put my body under stress and I adapted. A while back I made some great steps in the right direction and I feel like I'm ready to take those steps again. I've lost the weight before so I know I can do it again. This blog will be a way for me to be accountable for the work I'm putting in but also a way for me to track what's working, which recipes I'm enjoying, and other tips and tricks to help others along the way.

I'll be posting soon about some of the steps I'm taking now to get back on track with things as well as a fun couples workout I designed for Steven and I to test out our exercise room-in-progress. More on that to come!

<3Kayla

Updates updates updates!

It has been FAR too long since my last post so I will try to wrap up the past few months to get everyone caught up. After feeling like I was wasting so much class time in my personal training program, I decided to pursue that endeavor on my own and quit the program to finish my undergraduate degree at BYU. I haven't focused back into it just yet because life has been crazy (we'll get there soon) BUT it's definitely something I want to do to supplement the social work career goals I have. SO- In December, I took my last test at the dreaded testing center and kissed my undergrad career goodbye. Around the same time, my mom got married, and I decided to try out my skills as a master baker and made her this lovely wedding cake. I failed to prepare for the assembly with supports so it caved in a little but it was one tasty cake and went perfectly with the simple winter wedding.

Doesn't this just look dreamy?? I have such a gorgeous mom :)

Flash forward to January and I started applying to jobs like crazy. After a couple weeks of hunting I landed an amazing job working for the Utah Youth Village. I've always known I wanted to work with kids, and have taken a special interest in abuse victims through my education and volunteer work. This combines both and landed me in a little girls home in Salt  Lake where I help teach skills to the girls which they are rewarded for using both in points, privileges, and a better life hopefully. Right after I started the other associate in the home quit leaving me and the "parents" of the home rather overworked. I referred my best friend Ashley for the job (graduating in psychology next month) and she was just hired on last week! This means less overtime and more girl time for me- woo! After a week or so or training we'll start seeing her around the house more and life will slow down a bit. 

Flash back a bit, when I first was hired (maybe 3 days in), I left home for some training up in SL and got into a car accident! My car took a pretty hard hit and I had some bad whip lash for the first few days especially, but considering all, things turned out alright. I'm still visiting the chiropractor and massage therapist when I can, but it could have been much worse so I'm just grateful for that.

This little guy got me through some great road trips and college nights. C'est la vie!

Funny enough, the night before, we had just brought home a "new" car we got from Steven's sister KC. We were hoping it would be an upgrade for him from his '89 Subaru Legacy. After my car got totaled however, we decided to keep ol' blue until she just couldn't go anymore. 

Steven is doing well but is suffering from some major senioritis haha. He is so ready to be done with school and lucky for him, after a couple spring and summer classes, he will be! For now at least. The plan for now is to apply to physical therapy schools in the fall and to find work as a tech or volunteer assistant until then to get some experience/exposure hours. He's been enjoying breaking up the monotony of school work with frisbee tournaments especially this weekend's exciting exhibition game BYU hosted here in Provo. They rented out the high school football stadium for the game again University of Utah and were tickled to have over 500 fans show up to support the schools! After a game leading to universe point, BYU took the win, and couldn't have been happier with the progress it marked in the direction of the program. I'll post some pics of his frisbee escapades when they become available :)

Finally I am rededicating myself to my fitness goals. It was always hard to maintain a routine during the school year, then between the accident and massive amounts of overtime, I've yet to get back into things since graduating. I have however gotten set up at a gym near where I work and gone several times there so there is some progress. I've also been consistently drinking tons of water and cutting back on junk food so baby steps! I just need to follow my own advice and find what clicks for me again with the current lifestyle I have then get to it! I just ordered a body fat monitor so I can track those numbers in addition to weight loss so I know how much of my weight is muscle vs fat and can better measure my progress. I'll post more on my goals/efforts/progress later but I am determined to get back on track and finish my goals off. 

Getting back to the good stuff

 <3 Kayla

Fitness goodies

Everyone loves freebies. so here's some tidbits about exercise, nutrition, etc. that I have learned and want to share with you all!

First off- foam rolling is amazing.

I didn't really know much about foam rolling until starting my program but now it's something I will go on and on preaching about. The purpose of foam rolling is to force tight muscles to relax which will reduce discomfort & pain while helping to fix muscular imbalances therefore preventing injury. For example, Steven has problems with his knee because his outer thigh muscles are tighter than his inner thigh muscles. These muscles attach to the kneecap so the tight muscles pull the kneecap out of place essentially.  I have now "prescribed"several exercises for him to strengthen the inner muscles and showed him how to roll the outer ones to help him balance out that muscle group so he can quit killing his poor knee. Seriously. this stuff is amazing. 

Second- everyone should be lifting weights

I feel like the fitness/health industry has been better recently about encouraging women to lift weights but really, EVERYONE should be incorporating it into their routine and here's why. Lifting weights helps alter your body composition by increasing muscle mass. Bodies with greater muscle burn more calories while working out. If you're worried about bulking up ladies, you would have to try really hard both by working out a certain way and eating a strict specific diet to do that so no worries- lift those weights! Another reason lifting is so important is because it helps your bones get stronger. Overweight individuals have lower rates of bone density problems such as osteopenia or osteoporosis because their excessive weight puts stress on their bones and forces them to adapt to bear the weight. Weight training is how everyone else achieves this result and can delay onset and/or prevent development of these diseases so you can be mobile for longer as you age. so just do it :)

Finally- make fitness fun for you!

Whether it's with cute workout clothes, group dance classes, or a hottie workout buddy (or Richard Simmons), find a way to make working out enjoyable, or at least bearable. the endorphins will also help with this :) Similar to making a diet work for you (which I will post about later), you need to find a routine that you don't dread like the plague because otherwise, it will be much harder to make yourself stick to it everyday. Also, be open to trying new things. Steven and I tried out a yoga class recently and we totally loved it! it was super relaxing, threw something new at our bodies, and was something we found we liked and could do together. so you never know until you try it. Find what works best for YOU.

happy sweating!

<3 Kayla

biceps :)

So i feel like I left everyone off with cliff hanger last month and decided it was time to sit down and give an update on my crazy little life! Studying to be a personal trainer has been interesting to put it simply. There are days where I feel like I am a complete psycho and can't believe I ever signed up for this program. Then there's days like today. Today during our lab hour, we had an extra long workout and I really pushed myself because I can get tired of being the weaker trainer (the other kid in my class is a stocky buff gym guy {yes there really is just me in him in all my classes}). Obviously my cardio routine I've done for the last year doesn't exactly make me look strong the way his workouts do.

At the same time though, I realized that I had gotten comfortable with my routine at the gym and had stopped pushing myself much in recent months. So anyways the past few days I've really been trying harder, risking failing and looking like an idiot at the gym (while wearing a bright red T-shirt labeled "Personal Trainer in Training" on the back- talk about drawing attention to yourself!!!) all so I can start seeing results again.

So we get back from the gym, I go sit at my desk, cross my arms and boom! I noticed that I could feel my biceps flexed out and they were def sticking out farther than what I'm used to. I waited until after class that day but then flexed around for a bit and realized there's a big difference in my arms with what they're like now and what they were like even a month ago when I first started my program. I showed Steven when I got home because I was so pumped about seeing results and so proud of myself for the hard work I've been doing.

So it's days like these that remind me that I'm not completely crazy. I am growing (literally) and getting stronger every day. I'm even learning things that I've been able to use to help Steven who is constantly battered with sports injuries. and then I have Ryan cheering me on...

So overall I think I got this :)

<3 Kayla