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Metronome

A metronome is a an instrument that is used to set a rhythm and pace.   It is used by musicians and dancers so they can set an internal clock of pace and flow.   As a group exercise instructor we are to stay within reasonable perimeters for participants.  can do As a dancer, I have had this rhythm ingrained in my being.    There are days when I go on auto pilot and this side of me is asleep and there are other days where it is alive in my being.

My metronome speaks to me in the woods – a place I go where no one knows me and I can get lost in the BE … BEING in the moment, BEING one with self, when the brain has turned off and I get to BE in my body.    Timing and tempo are the rhythm of my feet as they set forth to explore the trails in front of me.

We all have those internal rhythms that speak to us if we just quiet ourselves, get away from the technology and the blue screens that disturb our brain.     I was the city girl, my idea of success was working 9 to 5.  My idea of a wardrobe was high heels and skirts – not that its bad.   My idea of a vacation was the Marriott.

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My idea of fun was so far from where I am now I am blown away by the changes.   Little did I recognize that I did what most in society expect.   Go to college, get a job, get married, get a house, get a dog, have children and get lost in the rate race of life.   It has taken me time to step back and recognize that I am much more than than.  20180709_085118 I have done the work to find out who I truly am, my authentic being.   Maybe I have been afraid to uncover this individual, but I can say I am truly happy with what I have found.

I have infused color, shapes and texture to my life.   I have surrounded myself by loving caring compassionate individuals who embrace my eclectic nature, inspire me to be better and cultivate the connections.   Those of you who challenge me and make me think and dive deeper, thank you!    Like a diamond that has been created under pressure, I have emerged with those hidden talents I have been afraid of, because they are not the norm of society.   The more I let go and BE lost in the woods, BE one with music, BE open to the possibilities of my gifts, the more they emerge raw and pure.IMG_6554.JPG

I step outside in nature and feel the pull to wander the trails, clear my head with the rhythms of my body and magic happens.   The photographs become clear, the writings deeper and I am truly able BE present.   What is missing from your life?   How can you step off the tracks to really dig in to find that authentic BEING you were meant to be?

Are you happy with yourself?   If not, its not to late to find the beauty that has been buried under all of those layers of LIFE.     Is it the waistline that we have built that insulted wall of protection because it’s easier?    Is it a relationship that you have chosen to stay with because its easier to ignore than fight for your LIFE?     What do you want … let’s open up the possibilities, because I BET no one has truly asked you that question.

 

You deserve so much more, you are worth so much more.    Surround yourself with those individuals, the tribe that loves and supports you no matter what!    Find your metronome, that rhythm and pace that sets you apart from the pack.  Everyone needs a hand ~ let me be that hand, that shoulder, that grounding voice to uncover that authentic BEING you were destined to be.   Let 2019 BE that year for you!

I have found the magic ~ I am creating Magic Connection and FUN … let’s do it together!

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Writing the next chapter

As I have taken a day of self care and reflection – going back to bed to honor an exhausted body.  Cooked meals to fuel my body that are healthy and balanced.   Chose to listen to the rain as opposed to technology or music and spend quality time with my dog, many things have bubbled to the surface.20161227_195808.jpg

This past weekend opened my eyes and my heart as I stepped into a coaching role I only dreamed of years ago.    The stories I had told myself were those that play out in many of our heads.  Yes I am a personal trainer and a health and wellness coach.   I provide a lot of insight and direction for healthy eating, exercises and movement for a strong body for many that get lost in a sea of internet information.  I provide customized and unique programs for individuals to grow, get healthy and fit.  This weekend as a coach it went even deeper as my head got out of the way and the heart opened.

I feel like many of you, we start new chapters in our life with major life changes.  But what I uncovered was that stepping into leadership is that I am starting a new BOOK.  What once was,is no longer, what is, is about possibilities, abundance and coming from a place of love – self love.dinner

Possibilities or choices as some may say are always in front of us.  Do you take the highway home, or do you take those winding back roads and embrace the day?  I no longer need to fit safely into the box society expects me to be in.  The nine to five mentality does not define blue vs white.  The possibilities are limitless. Create your “I want” list, not your bucket list – dream big, declare outrageous, watch what life serves.     What I uncovered was fuller and richer than I ever expected, putting the pen to paper and setting a time and just writing for five ten fifteen minutes is an incredible journey of self exploration.cuddle buddy

 Abundance to me is a life filled with music, dancing, color and fun; relationships, connections that go deeper than you basic hellos, hugs given and received from your heart.   Abundance of time and energy to create a life not bound by walls, not bound by the clock, not by the expectations of others.  Abundance is truly freedom to be and do!

And LOVE, my heart is so full and open.  I texted my girlfriend Saturday night before my drive home – new picturemy heart is so full!!  Life just keeps getting better – I am exhausted, I am excited about the possibilities of what life has coming, I am physically exhausted and feel high on life!   The baggage of ole – guilt and anger has been left behind.  I am ready to write my next BOOK – called LIFE!

 

Let me show you how ….

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Bumblebees and Butterflies

Sitting under a canopy of leaves feeling the air surround you.  The eye is drawn to movement off toward the right.  A magnolia tree in bloom with blossoms of white touched with pink.  The bumblebee danced happily from bloom to bloom and upon notice there were hundreds enveloping this tree all on a mission to work diligently and focused on collection of pollen.IMG_7211

A gentle rain produced puddles along the ways and once the clouds retreated glimmers of sun appeared and if on que the butterflies danced on top of these puddles.  Beauty and grace as they moved effortlessly silent in the dance.   It didn’t matter what day of the week these creatures of nature continued on their path.  They had a focus and a purpose.  Can we stay as strong and focused?

We do happy dances on Fridays and look forward to the weekend with glee and enthusiasm – WHY?   We have been conditioned to respond this way.  Would life be different if every day we would move with focus and regardless if it was a Tuesday or Saturday.  Our bodies don’t recognize the difference.   We get fixated on a calendar with IMG_7499 (2)five days being our work schedule and two days being our “days off”, with 9 am til 5 pm being our work hours and 5 pm is Miller time our metabolism has been sabotaged by this thinking.   Our bodies are screaming for help and have gone into shock and dismay.

I can remember when my son was young and found out with great pleasure the light switch.   Flip the switch to turn on the lights, flip the switch again to turn off the lights, and then the game began – on off on off on off …. until I lost it and called uncle!!!  How long would it take before this got on your nerves and with a big smile on his face he did it one last time – you know what I am talking about, right?    This is the same thing we are consistently doing to our bodies – throwing the switch on then off.  Our bodies are designed to have a steady state, a constant and continuous stream of nourishment and with us not staying strong and consistent our bodies cry out for help.  Do we listen?  Do we acknowledge those little pings, knocks, cries for help?   They say HELLO!!!! I need a little help here.  We have turned off that intuitive side.  Do you listen when your stomach grumbles?  Do you know when you are parched and need fluids?  Do you have cravings and recognize exactly what your body is needed?   NO, we stopped listening a long time ago.  The subtle nuances once so ingrained to us as children are now dead to us cause our brain, our controller response knows better!IMG_7219

Our bodies are designed to be grazers.  We are suppose to eat seven days a week.   Our systems require a consistent and steady input of fuel with every 3-4 hours to keep our systems running and our waistlines lean.  We have gotten so far away from this.  Don’t you think its time to regain control like the bumblebee and the butterfly.  No matter what they are diligent and focused.  No matter what day of the week they don’t stop because its the weekend.  Food is fuel and our bodies deserve it!

Let me help you find your new routine ~ get healthy and focused!

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Pine cone

The ground was wet from the morning dew and I chose to venture out with bare feet to feel and connect to the earth on a short walk.   Listening to the morning as the birds chirped and the trees rustled in the breeze and just how beautiful and vibrant the colors surrounded me as I ventured forward.   I found pine cone laying in and around the leaves, wet on top nestled into a bed of thatch, twigs sticking out, grass caught in the folds of the cone.   Grey on the bottom and a muddy black color on top still covered with the morning dew.IMG_7303.JPG

Resembling the length and width of a banana and the end stump where it was attached to the tree was still remained.    The wood feeds my soul, keeps me grounded and feeds my fire.  The nature raw and real speaks to me, I am calmed and comforted by being in and surrounds by nature.    A definitive line of wet and dampness appears on the pine cone, like day and night.  It way laying there to be touched long forgotten by the tree discarded like many.   We need to pick the small non-descript items like people – pick them up acknowledge them and their beauty and embrace their qualities.   We walk by people daily and they too have sometimes been long forgotten, they too were once a part of the bigger picture.   We need to recognize those that we have not noticed.  Slow down our pace, stop to notice and embrace these long forgotten.  Empower and love them for their uniqueness and special qualities forgotten.

IMG_7324.JPGAnd with everything we do in life it’s time to change the perspective from an inanimate object = how differently would it read if instead if the pine cone itself represented me or you?   We are one individual that we put out to the world and sometimes a completely different individual who we keep sacred.   Is this how we want to live?   Life gets hard when we try to put on the face to the world when there are so many areas of our life that we hide or shy away from.   Wouldn’t it be amazing if we were one whole individual.   Like people, everyone needs to feel loved, valued and needed.   Everyone needs to be acknowledge and embraced for the beauty and unique qualities.   How many people do you walk by on a daily basis and don’t even make eye contact or smile?   How many people have you not spoken to because their feathers got ruffled and false judgments were made?  Now, you don’t know how and where to start those conversations – it begins with a simple hello!    Sometimes it’s not about you, sometimes it’s the judgements or impressions or thoughts that keep them holding back.

Think about changing the way we walk through our day, what if today we chose to SMILE and make eye contact with everyone, go out of our way to make a difference.  How would you feel?  How would the people you touch feel – it’s the ripple effect.  Throw that pebble into the pond and watch what happens.    When we stop and touch, with permission of course a simple hand on another hand or shoulder, life opens to the possibilities, we don’t have to be so hard, we don’t have to be so defensive and reactive.   It’s about time we change our perspective and soften our edges, life doesn’t have to be this way.    I have found a new way of being, a new way to interact, a new perspective ~ there are infinite possibilities when we get out of our own way and stop being so angry!     Step into your true authentic self and watch the beautiful butterfly emerge.

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Surrender

Today after quiet reflection I am relaxed and peaceful.  Not normally a statement that I hold true, a two hour hike turned into an adventure on the white trail; a random picnic table into comfortable conversation as opposed to coffee shop chatter.    I stepped into the day with my normal checklist of to do items with a hike being 2nd or 3rd on my list. I found stories of engagement as the world slowly faded away.  20170701_141018The cars, traffic, cell phone all distractions and notice of everyday life stresses disappeared.  I am such a time nazi and a control freak I always need to know how long and by when, my days are planned and structured.  Today was different!  Feeling the wind through the rustle of trees, hearing dogs barking off in the distance, fellow hikers engaged in lively conversation as they passed.  The clouds disappeared, turning to clear blue skies.  My soul came alive in nature. I found a peace and calm not my normal.  I have not found this sense of freedom and relaxation as today.   The need for food didn’t cross my mind, water readily available.  Hours passed like minutes, silence was golden and a calm surrender enveloped me as I ventured forward.  Passing a unique tree once struck by lightening lay high across the trail creating a tunnel was where I heard the tussle of water in the distance.  With hesitation and a slight deviation from the designated path in search of the water a new unmarked path was found.  The need for urgency and completion to find the end of the trail disappeared and freedom was found as exploration and embracing the moment took over!

 

20170701_142232.jpgIf I had continued on the white trail …

If I had not stopped for rest and conversation …

If I had are conversations I have had on a daily basis and today I let go and surrendered into the moment … my soul is grateful.  It feels lighter and refreshed.

And today what surprised me, my guard dropped, my inner child came to play, my control freak took the day off.  I became embraced with nature and followed this beautiful creek, explored the rocks and climbed across a fallen tree, sat and was able to BE one with self.   How many days do I forget to embrace the moment.  My tank is full.  Miles were walked, hours turned into a day of surrender.   It’s OK to let go.  I learned a lot about myself and how truly powerful self care is when you embrace every moment.

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Dilemma

Over or under training?   I have watched many people workouts many hours a day to no avail.   Same for myself, teaching two cycle classes or TRX and Pilates.   Like most of the population, I thought more was better.  It got me nowhere – my clothes fit tighter I had to go up in size – what was wrong?   Some trainers tried to tell me I was building muscle.   Physicians stated it was hormones.  Education taught me the calculations of finding max heart rate and target your training between X and Y with cardio, cardio, cardio and if that doesn’t work more cardio … hmmm.   Where do you draw the line with your time in the gym?  One hour? Two hours?IMG_1288.JPG

To keep your metabolism running you need to add weight training, and to stave off osteoporosis, weight bearing exercises are key.   There’s also high intensity workout’s, cycling, interval training, and boot camp workouts to name a few.    I dislocated my hip, popped a rib, had plantar fasciitis, bruised my collar bone and almost tore my rotator cuff.   We’ve been taught no pain no gain, but is it sustainable, NO.  I am strong, I am flexible but what is the right balance of exercise?   A 50ish years young personal trainer who spends 6 days a week working with clients, I wanted to have more energy and less pain.  I vowed to leave with all original part but many individuals feel that you need to beat your body up with high intensity workouts.  There are more knee replacements, hip replacements that ever, so are these workouts the way to go?     Is that what you want – to sacrifice your body parts for that lean long figure?

Still not working – do more!!! So I read more articles did more research refined the workouts again.   Ask any of my clients and they have heard my analogy of the “Fire Pit” – keep the metabolism running!!!   The other another component that I also was juggling – FOOD!   When asked, majority of the people say YES – I am eating healthy!   But what does that look like?    If you are eating healthy why is the waistline growing?   What can’t we fit into our clothes, what is missing?    It’s balance – when we over train the body – we generate inflammation and chronic fatigue, it’s a cycle that is so hard to break.   The IMG_2248.JPGhardest part for me was my years of education and training.   I cut back on all my high intensity workouts.   If we don’t put a balance of food in our bodies, they get bigger.      I found that once I got out of my own way, stopped over training and recognized how critical protein was to my body, I found success.  My pantry no longer has pasta or rice, my frig is filled with an abundance of vegetables and good sources of protein.    Your journey starts with stepping back and recognizing that running all those miles might not be the best way.   When you put the right combination of food into your body and recognize it as fuel – you will be successful!   Time to get out of your own way ~ I did!!!

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Define Yourself

December is upon us, which means shopping, parties filled with rich foods, cookie exchanges and pretty cocktails.   Will you let the holidays define your waistline?   Will your exercise or daily routine be in jeopardy during this month.    It’s time to define yourself –  What do you want to do differently this month – why wait until January to get a jump start on your health.

What can you do today to be successful during this stress filled month?   Make yourself a priority!  It starts with you … life becomes much easier when we feel great – but how do we do that?    It has been a year of growth for me.    Weight loss, healthy boundaries, healthy eating habits and not overdoing it in the gym.    One of my client conversations included the “I want” statement … and she continued with vague statements such as I want to feel better, I want to have more endurance, I want my clothes to fit better.   In order to define yourself –  you need to quantify what you want!   Feel better – how, by doing what?   No more pain, where is the pain and what are you doing to make it better, does that mean walking or physical therapy – don’t wait!  Be clear if endurance is your goal – and how do you measure it?   Set a goal to be able to walk a 3-mile trail by May, what do you have to start doing today to get to that goal?   MOVE!

Weight loss and healthy eating should go hand in hand.  It should be slow and steady and it’s all about what you put in your mouth – do you eat well during the five-day work week and then throw everything out the door when it comes Saturday and Sundays?   That was my first mistake!   Our bodies are designed to support a seven-day a week eating habit.   Make eating a priority, which means breakfast, lunch and dinner plus 3 healthy snacks – once your body recognizes you are taking care of it, it will take care of you.

Healthy boundaries are recognizing what brings stress to our life, then reduce it – yes, that is easier said than done.   We make lists, though we don’t make lists to define our triggers, what stresses us out and then we feel depleted when everything is not checked off that list.  Our expectations of ourselves don’t include time to relax or drink a cup of tea.  Does baking six different kinds of cookies and shopping for everyone really need to be done?    Are there individuals that just push every button and we fall back on our old ways to meet their expectations?       If you are having a hard time coming up with what stresses you ask your best friend – they can tell you!

As a personal trainer I see a lot of individuals overdoing it in the gym and think it will be beneficial.    You don’t need to spend more than an hour a day in the gym, yet I see individuals who feel the need to push through pain with the mentality no pain no gain.   Does that attitude define you?     Set realistic expectations of a workout whether it’s in a gym or a brisk walk.    The fresh air will do you wonders!

Look at this December as a time to start your new list, WHAT DEFINES YOU.   Set specific and clear expectations for yourself that gives you permission to sit for 20 minutes when you get home from work and relax with a cup of tea. Make walking 40 minutes your goal with you ultimately attaining 10,000 steps by the new year and the sleep component of 7 hours.     You will leap into the holidays with a fresh outlook on me time!

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A teachable moment …

Have you ever woke up with a hang over?   You know the feeling – cotton mouth, head pounding and wanting to explode if you move the wrong way.   Your stomach was bloat and you weren’t sure if you would feel better if you puked.    You just wanted to curl up in bed and forget the day existed.  Little did I know that making substantial changes in my food choices would produce such an overwhelming response from my body.    Nine months ago I made a lot of changes to the way I eat.   I eliminated milk/dairy, substantially reduced gluten and practically eliminated sugar (chocolate covered almonds my weakness).    I have been in a good place for some time now and continue to practice good habits.    My neighbor was wanting ice cream and asked if I wanted to go for a quick ride, I thought it was much better than a drink – but little did I know how much I would pay for it later.    A double scoop, chocolate and chocolate chip tasted oh so good, or did it.

The morning after eating a double scoop of ice cream became a teachable moment I will never forget!   I would have sworn I had finished 2 pitchers of margaritas I felt so bad.    I realized that in just that moment of indulgence, I consumed over 27 grams of sugar (21 grams too many!!) it was such a shock to my body.   Then combined with dairy – my body went into inflammation overload.   Inflammation, bloating, gas constipation a full on attacked – I hated how I felt and nothing I did worked.    When I work with clients, my first question is what have your eaten?    What we put into our body really affects everything!     I ask my clients what did you eat for breakfast … simple enough ~ I get all kinds of answers but once you understand balanced eating there is no other way!

I flooded my body with water.  I tried to exercise but felt sluggish and had a bloated belly for days.    Sadly, it took me almost 4-5 days to feel human again.   I never realize how bad I felt on a daily basis when I approached food and eating from a different perspective, I ate a lot of dairy, yogurt ~ it doesn’t work for me.   I am a consummate chocoholic; M&M’s were always available – but cut that out.    Pasta had always been a staple for me, not anymore!    The foods we consume and the choices we make shape our bodies and cause a lot of havoc on our digestive, immune systems and waist lines … until we make major changes we will never know what good feels like.  And I realized what one sweet indulgent can and did do to kick my butt!    It was not worth it ~ I am a sexy passionate creative woman!    Can you make major changes and reshape your body mind and soul?   Let me help!

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Starting is the hardest part …

Starting is the hardest part ~ I am a personal trainer, body image is critical to the people I work with and to the people I am aspiring to work with.   To me I was fat and I hide it well.    How could I be in the health and wellness industry and not be able to handle my own weight gain?  I was in the gym 6 days a week, working out, demonstrating exercises to clients and teaching 5-6 classes a week.  I sought out nutritionists, had a physical and blood tests, tried many different protein shakes, I changed how and when I ate – nothing worked, I was depressed.   Looming ahead of me was my daughter’s wedding and I was the heaviest I have ever been and I was totally embarrassed by how I looked.   I read books on food and eating, diet you name it, tried a lot of different things nothing worked.   I tell my clients your body is a chemistry experiment and the trick is to find the right combination of exercise, sleep, food that works for you and your life.    I did ~ after years of trying I changed my priorities, sleeping 5 hours was not enough, I needed 7 hours.   So what were my priorities?   I always put everyone first.   As a wife, mother I was always last.   I made some major changes over the course of the past nine months.  I am now a priority in my life.   My eating habits have changed; food is now a fuel to keep the machine running at high efficiency.   Mediation and yoga have become a new component and the higher intensity exercises are no more.    Inflammation and cortisol levels have reduced, my knees, feet and back no longer hurt.

As I approach the six-month mark, I have reshaped my body, I am 29 pounds lighter.  I am a different person, I like Kathy.    I have grown and changed during this process.  I got a puppy, Maggie.   She has become my partner in crime.   We hike, we walk, she reminds me to get outside and move.   My creative side has blossomed, painting and photography have become an integrated part of me.   I am still seeking balance, I am still growing and changing but I know I can do anything I set out to do and realize that I was my own worst enemy.  I realized my passions have always been a part of me, but took a back seat to life.   This has been hard for me put it out there, to put it in writing but if my journey helps one individual I know why I have always said; I want to make a difference in people’s lives.    I am a sexy creative passionate leader.   What defines you?