A Page of One's Own

Like a Girl

Feb
05

This morning, Charlee and I showed up at the church gym to cheer on daddy as he played a basketball game.

Branden’s team was down a player, and I can play basketball. Branden suggested that I join the team, and I watched as some of the men shifted, some accepted, and some grimaced. Playing with a girl?

One of the men, stooped over putting his basketball shoes on, said, “Well, if we can’t get five guys we might as well start trying to get girls to play.”

Oh, really?

I lifted my eyebrows, looked directly at him, and said, “might as well?” loud enough for everyone within the room to hear.

He caught on, laughing nervously and playing it off. I immediately said to Branden in Portuguese, “I don’t want to play with this guy,” to which he responded, “I get that.” There was an immediate assumption that I was going to play basketball “like a girl,” which phrase we can use interchangeably with “worse” in this case.

I ended up playing, because I wanted to play and I’m actually pretty good, not great but pretty good, and I played while my baby crawled around on the sideline. I asked the opposing team to play hard against me, and they did. I got swatted a few times, and I had a few great steals. I played good defense. And not that I was keeping score or anything, but I scored more points than that guy.

Women are as individual as men. Please do not make assumptions about me.

How does it make sense to assume that because someone is a woman, she cannot possibly play basketball as good as say, a middle-aged, out-of-shape man? And how does it make sense to assume that men can lift heavy things while women cannot? It doesn’t, but I’m still picked hesitantly to play for a team, and eyes still skip over me when looking for “strong hands” to help.

I am as individual as you, with strengths and weaknesses. Being a women does not make me weak and it does not make me strong. Let me decide what I am.

I am a mother and a creator and I like to play basketball. I can lift heavy things. I am a woman, a mother, a creator, an athlete, and I am strong.

In order to compete though, I need opportunities to compete–so give them freely.

And then if I am not keeping up, cut me from the team.

I want my daughter to hear the phrase “like a girl” and know that that phrase connotes strength and individuality, not weakness or inferiority. Because girls can do, well, pretty cool things.

See stats from basketball game today.

Deeper Than That

Sep
14

1927675_66806986825_2756960_nYou sit down and you think.

Your mind is your own. It moves when you moves; it makes you move. You think about something, or everything. You think through school, you think too little or too much. You think about how to fight life the next day, or the next hour or even the next moment. You think your own thoughts. Sometime when you get stuck, I can slip you a thought or two of the ones I have stored away.

You sit down and you grow.

Everything either grows or shrinks–you, your soul, your mind, your body, your curiosity, your contentment, you. Everyday when you sit down and think, parts are growing. Parts are shrinking. You change, because life changes and your mind changes and you change. When you shrink too far for too long, I will tell you and we will build a piece of you back up together.

You sit down and you bleed.

Under the surface, your blood. It pulses through you. You sit down and you bleed, on paper or in art, in prayer or in silence, in a plea or in nothing. The blood you have is different than mine. If we are alike enough and you find yourself in trouble, I can share. I will share what is under my surface, and it will keep you alive.

And in the middle of you bleeding, thinking, and growing in the human interactions that take place deep under the skin, the world worships or criticizes your surface.

Few people would argue that we live in a appearance-obsessed world. What I want my daughter to know, and what I want to believe myself, is that I am more than how I appear.

People starve themselves, take drugs to get bigger, change their face or body with plastic surgeries, wear thousands of dollars worth of gold jewelry and name-brand clothes. People do not care. People care too much. You care about something I have never thought about; I worry about something that has never crossed your mind. Magazine scream about “healthy eating,” childhood obesity, how to erase wrinkles and look 30 years younger.

What I want you to know is that you, what makes up you, the million decisions and quirks and struggles and moments of triumph, the blood and the mind and the growth which is extraordinarily unique, could never be contained or defined by a body.

No matter what you chose to do with your body, you are infinitely more than how you appear.

160820-elizabeth-smart-mn-0930_dcc9f5673e7f0d54fb62c50a318fcc98-nbcnews-fp-360-360Elizabeth Smart touched on this in a recent article. After experiencing brutal months full of sexual, physical and emotional abuse, she discusses how difficult it was to return to a religious, conservative society. She states that “people need to realize that there is nothing that can detract from your worth,” including mistreatment inflicted by self or others.

Nothing. This includes having lifelong health issues, being a victim to demoralizing abuse, having the “wrong” shape, hating exercise, or being obsessed with yourself. Your worth cannot be touched.

Whether you chose to mold your body, respect it, nourish it, enjoy it, hate it, struggle with it, build it strong, keep it weak, let it go or keep it close, you are not confined by it.

Whether you are cancer-ridden, have deformities, eating disorders, diseases, or inabilities; whether you feel shame or guilt with how you look, whether you self-harm, whether you struggle with your nose or acne or plain hair, whether you bounce back after a baby or you never feel the same–you are not what you look like.

Darling, you are too complicated for that.

 

 

 

How the Spartan Really Went

Aug
21

A week ago, I posted this picture on social media:

Processed with VSCO with f2 preset

It was a lie. The smiles, the flexing, the looks of happiness. It was all a lie.

So in the interest of being real, here is how the Spartan race really went:

The day began with a beautiful drive up to Eden, Utah and high expectations. I braided my hair and put on my running shoes, excited and nervous to have a day away from my 6 month old. I should have clued in that the race was not going to be pleasant as people started to come across the finish line bloodied and bruised, with cuts on their backs and legs. Most people did not run across the finish line; they staggered.

Branden and I had a start time of 1:15 PM, by which point it was approximately one million degrees. Being a nursing mom, I had a unique struggle before the race began to find an electrical outlet somewhere in the world to pump breastmilk. I explained this to every employee of Spartan, all of whom were extremely supportive but unfortunately did not have access to an outlet. After walking around the whole camp a dozen times, I finally found a generator, sat in the dirt, and plugged in my pump.

Spartans walked by and I smiled and waved. IMG_0373

The race began. The first two miles consisted of running up rolling hills, through streams, and completing fairly easy obstacles of pull-ups and wall jumps.

Then came the mountain.IMG_0382

And I don’t mean a steep incline that ended in one mile, or two, or three. I mean a mountain so steep that at points we had to climb on our hands and knees up through the dirt and rocks that constituted the trail of the race. Throughout the course of the race, 8 miles of rugged terrain, we climbed and descended this mountain four times. After the first half mile of climbing the first time, I started to feel dizzy and thirsty. People started dropping by the side, medics carrying them off the mountain. At about this point of my life, I thought: my poor baby. She will never even know her mother. And if I am this tired, Branden is probably already dead by now. (He is insulted by my lack of confidence of him. I’m just being honest here.)

Looking back, I can see that part of the problem was my competitive nature. I cannot do a race like this “for fun.” I had to lead my heat. I had to sprint the entire first round up the mountain. And then I died one thousand deaths because of it.

Processed with VSCO with f2 preset

After about 4 miles of brutal running–(now, walking, and hardly that)–the difficult obstacles began. We carried sandbags up the mountain, hauled boulders, swung ourselves across ring monkey bars, climbed upside down across a thin cable, crawled under barbed wire, trudged through mud, pulled heavy weights across the ground and over walls, threw javelins, climbed ropes, and bearhugged buckets of rocks across the terrain. At this point, I cursed all athletes. Why?

Finally, and I mean finally, I crossed the finish line. I may or may not have cried, because I may or may not have been convinced that my husband was dead somewhere on the mountain, and for literally the dumbest sport ever invented.

Branden came across about an hour after me, much to my happiness and relief. He found me in the First Aid tent with my head between my knees, dry heaving because of the dehydration.

He was not happy, or relieved. He walked up to me, covered in blood and mud, and said “I just really need to swear right now. For the rest of the night.” My eyes widened.

Anyone who knows Branden knows that he is the most impeccably clean man in the world. I have never heard him swear before, until this day, not even a single kind-of bad word. For the rest of the night, I heard him swear plenty.

It made my year. I didn’t even care about the dehydration. I was like FINALLY. THE MAN HAS FLAWS. 

Anyone who knows Branden also knows that he is obnoxiously, and I say that endearingly because I love him, positive. He is just a little ray of sunshine one hundred percent of his life. He loves everything and everyone. He loves getting up early. He loves eating spinach. He loves graduate school. He loves working He is Chris from Parks and Rec.

On the car ride back, when our car had died and neither of us could eat because of the nausea, he made my awful day better, once again. In the middle of the race, a competitor near him cheered on those around him, positive, hardly breathing, loving the scenery and the heat and the race and the world. Branden was irritated beyond belief. How about I break both your ankles, he thought, and then we’ll see what stupid positive things you have to say.

It took over two years in our marriage for this side of Branden to come out. I was so thrilled. I have reminded him about it daily since last week, and I will probably keep that trend for a while. It is such great news to me that he is human.

For this reason, despite the awful two hours of my life that was the Spartan, I am grateful that we experienced this race together.

By this point, I now want to do another Spartan. Why? I have no idea.

 

Powerful

Feb
25

Rather than fighting for every woman’s right to feel beautiful, I would like to see the return of a kind of feminism that tells women and girls that maybe it’s all right not to be pretty and perfectly well-behaved. That maybe women who are plain, or large, or old, or differently abled, or who simply don’t give a damn what they look like because they’re too busy saving the world or rearranging their sock drawer, have as much right to take up space as anyone else.

I think if we want to take care of the next generation of girls we should reassure them that power, strength, and character are more important than beauty and always will be, and that even if they aren’t thin and pretty, they are still worthy of respect. That feeling is the birthright of men everywhere.

IMG_1625
I, like many men and women, have had body image issues. It wasn’t until I became pregnant that I really started to work on changing this. And it was hard work, some of the hardest I have ever done. When Branden and I found out that we were having a little girl, I made up my mind that the best thing I could do for her would be to learn to like who I am.

I have succeeded in this, and I have never been more powerful than I am now.

I look back at how and when my issues with myself began. I was about thirteen years old. At this incredibly critical time, a few young women’s leaders made a few comments to me about themselves, and about being “skinny.” If the women who I looked up to the most felt that this was important, and if they occasionally didn’t eat in order to achieve this, maybe I shouldn’t either. In the place where I should have felt the most reassured of being beautiful because of who I was, I ended up first feeling insecure.

When we teach girls about beauty in imperfection, beauty within themselves, do we believe it for ourselves? If not, nothing we say will ever matter.

The area of Utah Valley has more breast implants done than any other region in America. And to be perfectly frank, this ticks me off. In a church preaching that our bodies are sacred, what right do we have to change ours in order to “look better” for other people? It sometimes feels that fat, skinny, big, small, waists, jeans, curves, everything bodies and beautiful becomes a conversation piece even at Relief Society activities–more than anything, women talking about dissatisfaction with themselves.

Girls pick up on this. I certainly did. Healthy matters, and this has nothing to do with size. Character matters, and this has nothing to do with beauty.

There is nothing more awe-inspiring to me than a man or woman unapologetically accepting who they are. Eleven months ago, I decided that no matter the cost to appreciate and love myself, I would achieve this–partly for myself but mostly for the people in my life who will look at me and mimic what I do. I want to give people permission to confidence, not a vain or unimportant expectation to something so shallow and superficial.

I do not like to be around people who focus on weight and appearance, theirs or mine. I have lost friends because of it. I hate talk of “fat” or “skinny” or “beautiful” or “ugly–” I hated it while I was pregnant, and I hate it even more now. My kids and the youth who I am around will never hear this from me, about myself, about anyone.

I just gave birth, and my body is incredible. But more importantly, I can think for myself and listen well to people. I play the piano and write, and I cry for my friends and my family because I love them deeply. I am kind, and good, and smart, and funny.

This is what people will remember about me, this is what matters, and this is what makes me powerful.

The Gym Rat Life 9 Months Pregnant

Jan
25

There are a few reasons I still occasionally go to the gym, at 39 weeks and 5 days pregnant.

1. Because if I stay sitting down for more than a few hours, I am fairly certain I will never again arise. 2. I can wear the same tights and t-shirt I wore at the gym 4 days ago and smell bad and look gross, and people will still ask: WOW. DID YOU WORK OUT? And even though I’ve been eating and crying for the last 4 days since I went to the gym, I can say. Yes. Yes I did. 3. Heath cake.

I went to the gym yesterday with Branden. I really shouldn’t have, because my day started with me asking him to do something and him saying Sure Kaylee, I would love to do it, and me responding by crying and saying Branden, I know you don’t want to help, why don’t you want to help? I DON’T WANT YOUR HELP. I was as confused as he was, and it was then that I should have decided I was a completely hormonal, emotional, slightly neurotic pregnant person and that the best option for the next hour of my life was to crawl back into bed, never again to arise.

However, after I stopped crying (because Branden had offered to help me and I was crying because that totally makes sense) I asked him if he wanted to go to the gym with me. I’m fairly certain he was terrified to say anything other than yes, so off to the gym we went.

Since I have started visibly showing, people shamelessly stare at me upon entering the gym. At first I thought it was because I was looking super beautiful these days. But then it occurred to me that I was wearing my husband’s t-shirts that were too big for him, my belly button was a weird little outie that showed through the oversized t-shirts, I hadn’t combed my hair or put on make-up in a fairly long time, and I realized they weren’t staring because I was beautiful; they were staring because I was pregnant.

We entered the gym and the stares began. I swear that as I walked in, everyone stopped what they were doing, the music shut off, all the machines broke, and every human just looked at me. PREGNANT, PREGNANT, PREGNANT.

Branden, bless his sweet heart, puts his hand around my waist and asked me what I wanted to do. I go first to the elliptical and start it up. This dumb girl next to me is breathing with ease and cruising right along, and naturally I felt that I had to run longer and harder than her. I tried to keep up, but my hips and back ached something fierce. Curse my competitive soul! She kicked my butt and I waddled off the machine after a few minutes feeling quite defeated and pathetic.

I then met up with Branden again and asked him to come up with a lifting circuit that wouldn’t involve me

1. Tightening my core significantly.
2. Laying on my back.
3. Laying on my stomach.
4. Laying on my sides.
5. Hurting my back.
6. Hurting my stomach.
7. Hurting my sides.
8. Make me tired.
9. Make me grumpy.
10. Make me cry.

With a host of options left, we came up with three exercises, the first of which was a set of 10 push-ups. My push-ups are little teensy arm-dips, because I lower myself down about 3 inches and my outie belly button scrapes the floor.

If I wasn’t exaggerating before about the whole gym shutting down so everyone could watch the show, I mean it now. I wanted to stand up and yell,

WHAT. YOU’VE NEVER SEEN A 9-MONTH PREGNANT WOMAN DO PUSH-UPS ON THE GYM FLOOR?

But I know that saying this would have made me cry and one of my rules would have been broken, so instead I asked Branden to tie my shoes for me because they had come undone in the push-up mess and I couldn’t reach my toes.

After realizing that I could hardly take a picture of my husband tying my shoe in the gym because my stomach was in the way, I suddenly felt very, very tired. We went home, and I’m still wearing my tights and t-shirt and impressing all the people with my stinky 4-day old outfit.

Last Fitness Challenge!

Oct
12

Hi everyone!

This is the last week I will be posting workouts and recipes. Because of that, I thought I would give you a series of videos, my favorite youtube workout videos, as well as some of my favorite blogs for recipes! Thank you all so much for participating. It has been awesome for me to help 🙂 Feel free to continue to email me with any questions! Loves!!

Monday

30 minute HIIT workout by Christine Salus. She is one of my favorites! Check out all of her videos! (You will want to do a warm-up before this and a cooldown after.)

Tuesday

45 minute power yoga–probably my favorite yoga for when I want to work up a sweat.

Wednesday

Yoga to relax and renew–rest day

Thursday

I love the YouTube channel Fitness Blender. If you need any kind of workout but don’t have time or equipment, they are an awesome go-to.

This is a crazy 1.5 hour, 1000 calorie burn workout. I love it, because there is so much going on that the time passes quickly and it honestly is so much fun. I would suggest breaking it up if you don’t have the time!

Friday

I just discovered this workout recently. You will need a set of light-weight dumbbells. It is a quick 15 minute workout that combines cardio and strength.

Saturday

This is a great workout for arms/lifting from home: https://www.youtube.com/watch?v=1igC5YL_HF0

And, if you are feeling some more cardio today, this is another one of my favorite Christine Salus workouts: (Another 20 minute HIIT! Great for days when you don’t have a ton of time but want to get sweaty.)

Sunday

Rest

And here are a few blogs that I follow regularly for recipes:

http://www.melskitchencafe.com
http://damndelicious.net
http://www.sixsistersstuff.com
http://thepioneerwoman.com

Love you all!

Kaylee

Week 4 Fitness

Oct
05

“Motivation is what gets you started. Habit is what keeps you going.” -Jim Ryan

Hello everyone! I hope that you have had a great week and that all is going well! This week’s challenge is to now create a new healthy habit for a week. Last week we tried to get rid of an old, bad habit, and this week we will try to usher in a new, healthy one. 

These workouts may look familiar. I switched up a few things, but if you have been doing this consistently, I wanted to repeat a few of the workouts from the first week. I love doing this to see my progress sometimes 🙂 Enjoy! Recipes at the bottom!

Monday: Full Body Strength/Cardio Circuit

Warmup: 1 minutes of torso twists, (keep your core engaged and twist your body from side to side) 1 minute of toe touches, (reach up, reach down) 1 minute of jumping jacks

Circuit One (Repeat this circuit 2 times for 8 minutes each. Get in as many rounds as possible!)

20 Squats/Squat Jumps
10 Half-Burpees (See instructions below) 
20 Tricep Dips (See instructions below) 
10 Toe Touches (See instructions below) 

Circuit Two (Repeat this circuit 2 times for 8 minutes each. Get in as many rounds as possible!)

20 Mountain Climbers (25 per side) (See instructions below)
10 Push-ups (Full body or from knees)
20 Bicep Curls (If you have dumbbells laying around, pick up a weight! 5-20 lbs. If not, use something weighted–try cans from your kitchen, bottles of shampoo, etc…)
10 Squated Jumping Jacks (See instructions below) 

Cooldown: Stretch our those legs and arms!

Tuesday: Power Yoga

Copy/Paste this link into your YouTube channel.

This is a great yoga flow! Enjoy!

Wednesday: Rest Day

Go for a walk with a friend or do some stretching!

Thursday: HIIT Day! (High Intensity Interval Training, focus on legs) 

Today we are going to do lots of plyometrics, plank, and cardio. You will need some sort of timer, because you will be doing each exercise listed below for 40 seconds followed by 20 seconds of high knees until you start the next exercise. I use a free app called the “Interval Timer.” You could just use the stopwatch on your phone and pay attention to time on a wall clock as you go.

40 Seconds Work/20 Second High Knees (if you are beginning, use the 20 seconds to walk in place/rest) You will repeat these 8 exercises 3 times for a total of 24 minutes.

1. Jumping Jacks
2. Squats, or Jump Squats if you are feeling crazy (See instructions below) 
3. Push-up pulses (See instructions below)
4. Butt-Kickers
5. One Leg Back Lunge, right (See instructions below)
6. One Leg Back Lunge, left (See instructions below)
7. Half-burpee (See instructions below)
8. Half-Crunches (Keep your core tight and just crunch up about 6 inches and lower slowly down.)

Repeat these 8 exercises 3x for a total of 24 minutes. Push hard today! Cool down with a 10 minute walk or 10 minutes of stretching. Don’t abandon the cool down!

Friday: Strength Day, (focus on arms and abs)

This is probably my favorite arm workout. You will need some dumbbells. Once again, if you don’t have access to a set (I use 10 lb. when I do this. You will want between 5 lb-10 lb) try finding two of something around the house that will work as a weight!

Warmup: Three minutes of light cardio. I suggest jumping jacks, a quick walk around the house, etc…

Repeat each circuit here twice before moving onto the next circuit.

Cooldown: Stretch for three minutes. SET A TIMER. Stretch for at least 3 minutes wherever you are feeling tight.

Saturday: Cardio

Go for a brisk walk with a friend or a run, if you prefer. Try to go for as long as you feel refreshed but not too tired.

Now I know a ton of people hate running. Try calling a friend and putting in headphones and chatting. Or going WITH a friend. Or listening to music or a book.
Sunday: Rest Day

If you’re in the mood, try this video. It is for relaxation and stretching to prepare for the next week!

20-Minute Cheesy Chicken Enchilada Soup 

20-Minute Cheesy Chicken Enchilada Soup

Tricep-Dips

1. Find a chair or couch in your house and sit down in front of it
2. Put your arms behind you on the chair, straight back
3. Lift yourself up from the floor, with your elbows going straight back
4. Slowly lower yourself down, without touching your butt to the floor if you can help it

Toe Touches

1. Lay on your back with your feet pointed straight up at the ceiling, your legs as straight as you can get them.
2. Keeping your core engaged, reach up and touch your toes.

Bicycle Crunches

1. Lay on your back and put your hands behind your head
2. Tightening your core, crunch in your left knee and extend your right knee out
3. At the same time that you do this, bring your opposite elbow, your right elbow here, across your body to your left knee
4. Switch sides without lowering your legs or arms or loosening your core

Mountain Climbers

1. Get in push-up/plank position
2. Keeping your shoulders strong, crunch your left knee to your chest as far as you can, tightening your core as you do
3. Repeat with your right knee

Note: For more cardio, do these as fast as you can while maintaining form

Squated Jumping Jacks

1. Get in a deep squat position
2. Jump your legs out wide, still squating, while bringing your arms above your head, and jump back in, bringing your arms down to your side. (This should be like a normal jumping jack, just keeping your legs in a squated position the whole time.)

Jump Squats

1. Do a squat, keeping your back flat
2. Explosively jump as you stand back up
3. Straight back into squat position

Push-up Pulses

1. Get in push-up position (Modified version, go from your knees)
2. Move down 3 inches or so, into a half-pushup
3. Move back up to the top of your push-up position

One Leg Back Lunges

1. Keeping both hips even as you lower down, lunge back with one leg
2. Lift it off the ground and swing it through, without touching the ground if you can help it, and kick forward
3. Swing it back into a deep back lunge, again without touching the ground
4. Continue to repeat. This will feel like a lunge with one leg and a squat with the one standing still and stabilizing

Week 3 Fitness!

Sep
28

“My limbs work, so I’m not going to complain about the way my body is shaped.” –Drew Barrymore

Can we all agree this quote is awesome? 🙂 This week, the challenge is to give up a bad habit every day for a week. Pick something that you’ve been working on and go 7 days without it! You can do it!

Guys. I hope you are loving the workouts and are keeping up well! Please keep the emails, questions, and concerns coming! I hope you have a lovely week! (Find recipes and instructions for workout moves at the bottom.)

Monday

Today we are going to start with an “as many rounds as possible” workout! For this workout, you will need only yourselves and your timer. Do each circuit for 10 minutes, and push as hard as you can, doing as many times through the circuit as possible!

Warmup: 1 minute torso twists, 1 minute slow squats, 1 minute jumping jacks, 1 minute butt kickers

Circuit 1: (repeat as many times as possible for 10 minutes)

10 half-burpees
20 jump squats
30 crunches
40 jumping jacks

Circuit 2: (repeat as many times ass possible for 10 minutes)

10 pushups
20 squat pulses (pretty much squats right after each other, except you never straighten your legs in between them. Squat as deep as possible.)
30 high knees
40 bicycle crunches

Cooldown: Go on a quick 5 minute walk and then stretch your whole body!

Tuesday

Yoga day! For this workout, you will be doing this video. Enjoy! I love yoga day. Today is a crazy focus on abs.

Wednesday

Rest day! Enjoy your day off!

Thursday

Today is HIIT day! I am giving you guys one of my favorite HIIT videos. It is 20 minutes and should make you pretty tired, but you will be so empowered. I promise. Find the link here:

Warmup: 1 minute torso twists, 1 minute deep squats, 1 minute jumping jacks, 1 minute high knees

Cooldown: Stretch

Friday

Today is a strength day, with a focus on abs. (If you haven’t noticed, we are loving the ab workouts this week.) If you are keeping up with the workouts each week, this one is almost directly from last week. I wanted to burn you all out with abs 🙂

Today we are going to do an ab/PLANK workout, with as many variations on a plank as you can imagine!

Circuit One: Repeat three times

1. Plank Walk-ups–Push up at bottom (10 reps)
2. Inverted toe touches (20 reps) (see instructions below)
3. Plank jacks (10 reps) (see instructions below)
4. Plank to forearm plank (10 reps each side) (see instructions below)

Circuit Two: Repeat three times

1. Frog jumps with tricep pushup (10 reps) (see instructions below)
2. Hold plank (30 seconds)
3. Oblique jumps (20 reps, alternating sides) (see instructions below)
4. Hold forearm plank (30 seconds)

Saturday

Today is endurance day! I would challenge you to go on a run or a walk slightly longer than you normally do. Listen to music or go with a friend. Enjoy!

Sunday

Rest day! Stretch it out 🙂

How to:

Half-Burpee:

1. Bend over/Squat in place, put your hands on the floor
2. Jump both feet back so you are in plank position
3. Jump your feet back to your hands
4. Explosively jump into the air, reaching your hands above your head

Bicycle Crunches

1. Lay on your back and put your hands behind your head
2. Tightening your core, crunch in your left knee and extend your right knee out
3. At the same time that you do this, bring your opposite elbow, your right elbow here, across your body to your left knee
4. Switch sides without lowering your legs or arms or loosening your core

Mountain Climbers

1. Get in push-up/plank position
2. Keeping your shoulders strong, crunch your left knee to your chest as far as you can, tightening your core as you do
3. Repeat with your right knee
Note: For more cardio, do these as fast as you can while maintaining form

Jump Switch Lunges

1. Keeping your core tight. go down into a lunch position
2. Explode into the air, switching which foot is forward and which is back, landing in a lunge position with the other foot forward.
3. Reverse this the other way. This counts as one jump.

Plank Walk-ups–Push up at bottom

1. From a standing position, reach down and put your hands on the floor, bending your knees slightly
2. Keeping your core tight, walk your hands out to a plank position slowly
3. Do a pushup
4. Walk your hands back up slowly to your feet

Inverted toe touches

1. Laying on your back, put your feet straight up the air so you make a 90 degree angle with your body
2. Core engaged, reach up and touch your toes, lowering back down slowly

Week Two Fitness Challenge

Sep
21

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.” -Frederick Keonig

This week’s challenge is to recognizing every day something in yourself that you do have. Instead of criticizing, look at the mirror and think of something, external or internal, good to say about yourself. And then say it out loud. It sounds cheesy, but it’s probably the best thing we can do for ourselves these days 🙂

Please continue to email me any questions, concerns, or success stories. Enjoy!

Monday

We are going to start this week out, after your day of hopefully stretching and resting, with a crazy cardio class that you can do at your own pace. Almost all of these moves are going to be focused on getting your heart rate going, and going fast!

Warm-up: 30 seconds of torso-twists (twist your arms from side to side while keeping your core stable,) butt kickers, toe-touches and jumping jacks.

Do as many rounds as possible in 15 minutes. (You should be dying ;))

10 full burpees
20 pushups
30 squats or jump squats
40 bicycle crunches
50 seconds plank, from your forearms

WATER BREAK–But don’t you cool down. Keep moving.

Do as many rounds as possible in 5 minutes:< 10 half burpees 20 high knees 20 mountain climbers 10 jump-switch lunges (modification: 10 lunges) YOU DID IT! I hope you pushed hard! Cooldown: Stretch! Either watch a stretching video or do whatever stretch routine feels best. Do this for at least 5 minutes. Tuesday If you pushed your workout as hard as possible yesterday, my guess is that you are a little bit tired today. Today we are going to do an ab/PLANK workout, with as many variations on a plank as you can imagine! Circuit One: Repeat three times 1. Plank Walk-ups--Push up at bottom (10 reps) 2. Inverted toe touches (20 reps) 3. Plank jacks (10 reps) 4. Plank to forearm plank (10 reps each side) Circuit Two: Repeat three times 1. Frog jumps with tricep pushup (10 reps) 2. Hold plank (30 seconds) 3. Oblique jumps (20 reps, alternating sides) 4. Hold forearm plank (30 seconds) Cooldown by doing torso twists for one minute, upward dog for one minute to stretch out your belly, and stretching your arms however you need for an additional three minutes. Wednesday Rest day! Go walk with a friend or do some light stretching. Thursday Yoga day is my favorite day. Complete this video for today's workout. https://www.youtube.com/watch?v=mPO_oXbeYEs&amp Friday Today, we will focus on arms. I suggest doing a 10 minute cardio warm-up and a 10 minute cardio/stretching cool down. On strength day, I generally like to get out and walk/jog for 10 minutes before and after the workout. You will need one set of dumbbells between 5-10 pounds. Repeat this circuit 3 times with a few minutes of rest in between each one to let your muscles recover enough to push it hard the next round. For each circuit: do as many reps of each exercise as possible in 30 seconds. 1. Overhead press (0:00-0:30) 2. Bicep Curl (0:30-1:00) 3. Tricep dip (1:00-1:30) 4. Push-up (1:30-2:00) 5. Tricep kick-back (2:00-2:30) 6. Arm circles (15 seconds one way, 15 seconds reverse) (2:30-3:00) Saturday Running day! For today, you will be running/walking a total of 3-5 miles, based on where you are right now. Don't be scared. Pick a route near your house that is somewhere in the distance of 3-5 miles, and follow this really basic workout plan in order to increase strength and burn more calories. Switching up speed when you run is key. DO THIS AT YOUR OWN PACE. Some of you will be cruising; others it will be a slow walk versus a fast walk. It doesn't matter; do your best! Warm-up: First 5 minutes of an easy jogging/walking pace Workout: Push the pace, getting your heart rate up pretty significantly, for 3 minutes. Slow jog/walk for 1.5 minutes. Repeat this over and over and over again until you are done! If you are pretty experienced, try to make this a stride pace/race pace and then a jog. If you are newer, try a jog and then a walk. Whatever you do, try to stick to the 3 minute/1.5 minute ratio! Cool-down: Last 5 minutes of easy jogging/walking pace Sunday Rest up! Loves, Kaylee

Week One–Fitness Challenge

Sep
14

“People often say that beauty is in the eye of the beholder, and I say that the most liberating thing about beauty is realizing that you are the beholder.” -Salma Hayek

Welcome to Week One! The health challenge this week is to drink AT LEAST 8 glasses of water everyday. Then you can pee all the time and know how I feel. These workouts are meant to be difficult but not to the point of where you want to die. Please leave comments below if they were too hard//too easy, and what you would like to see more of! A little bit of what I will use in this program will be YouTube workout videos. I have tested all of them out and will give you some of my favorites.

If I included something that doesn’t have instructions that you don’t know, or if you are still confused, google or YouTube how to do “____.” Google knows all.

Monday: Full Body Strength/Cardio Circuit

Warmup: 1 minutes of torso twists, (keep your core engaged and twist your body from side to side)
1 minute of toe touches, (reach up, reach down)
1 minute of jumping jacks

Circuit One (Repeat this circuit 2 times for 8 minutes each. Get in as many rounds as possible!)

20 Squats
10 Half-Burpees
20 Tricep Dips
10 Bicycle Crunches

Circuit Two (Repeat this circuit 2 times for 8 minutes each. Get in as many rounds as possible!)

20 Mountain Climbers (25 per side)
10 Push-ups (Full body or from knees)
20 Bicep Curls (If you have dumbbells laying around, pick up a weight! 5-20 lbs. If not, use something weighted–try cans from your kitchen, bottles of shampoo, etc…)
10 Squated Jumping Jacks

Cooldown: Stretch our those legs and arms!

Tuesday: Power Yoga

Copy/Paste this link into your YouTube channel. This workout is 40 minutes of power yoga with a lot of leg work, and some headstands which you can do against a wall if your balance isn’t there yet. Make sure to follow through with the meditation at the end!

Wednesday: Rest Day

Go for a walk with a friend or do some stretching!

Thursday: HIIT Day! (High Intensity Interval Training, focus on legs)

Today we are going to do lots of plyometrics, plank, and cardio. You will need some sort of timer, because you will be doing each exercise listed below for 40 seconds followed by 20 seconds of high knees until you start the next exercise. I use a free app called the “Interval Timer.” You could just use the stopwatch on your phone and pay attention to time on a wall clock as you go.

40 Seconds Work/20 Second High Knees (if you are beginning, use the 20 seconds to walk in place/rest) You will repeat these 8 exercises 3 times for a total of 24 minutes.

1. Jumping Jacks
2. Squats, or Jump Squats if you are feeling crazy
3. Push-up pulses
4. Butt-Kickers
5. One Leg Back Lunge, right
6. One Leg Back Lunge, left
7. Half-burpee
8. Half-Crunches (Keep your core tight and just crunch up about 6 inches and lower slowly down.)

Repeat these 8 exercises 3x for a total of 24 minutes. Push hard today!

Cool down with a 10 minute walk or 10 minutes of stretching. Don’t abandon the cool down!

Friday: Strength Day, (focus on arms and abs)

This is probably my favorite arm workout. You will need some dumbbells. Once again, if you don’t have access to a set (I use 10 lb. when I do this. You will want between 5 lb-10 lb) try finding two of something around the house that will work as a weight!

Warmup: Three minutes of light cardio. I suggest jumping jacks, a quick walk around the house, etc…

Repeat each circuit here twice before moving onto the next circuit.

Cooldown: Stretch for three minutes. SET A TIMER. Stretch for at least 3 minutes wherever you are feeling tight.

Saturday: Cardio

Go for a brisk walk with a friend or a run, if you prefer. Try to go for as long as you feel refreshed but not too tired.

Now I know a ton of people hate running. Try calling a friend and putting in headphones and chatting. Or going WITH a friend. Or listening to music or a book.

Sunday: Rest Day

If you’re in the mood, try this video. It is for relaxation and stretching to prepare for the next week!