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816JIMMIE's Photo 816JIMMIE Posts: 1,325
1/6/13 9:20 P

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Live life to the fullest everyday! emoticon

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/3/13 2:49 P

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If it's important to you then you'll make it a priority.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
12/28/12 9:24 A

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Don't keep images of super models and pro athletes in mind. Keep the BEST version of yourself and your personal goals at the forefront

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/23/12 12:44 P

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How LONG you work out isn't as important as how STRONG you work out! Bump up the intensity and a 20-minute workout can fit in your schedule and give you results.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
12/13/11 1:58 P

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Stop saying what you're going to do and just do it!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
12/9/11 3:58 P

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It's the little choices we make each day that add up! Make some choices today that effect your healthy lifestle.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
12/1/11 4:09 P

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Do what you love and love what you do

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
10/26/11 1:07 P

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You can have it all but you have to earn it!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/28/11 11:17 A

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Stay focused, stay positive, stay fit!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/19/11 1:09 P

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Make your workouts fit into your current lifestyle and schedule

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/14/11 1:53 P

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If you want it, work for it. Stop complaining and get busy!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
8/19/11 10:33 A

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No exercise program in the world works if you don't do it consistently

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
8/18/11 4:50 P

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Fit Tip: If you want to have a flat stomach you need to pull your abs in all day long. Start pulling your navel to your spine, contracting throughout the day; doing crunches will not reverse the effects of letting your gut hang out.

Edited by: KSTYLEFITNESS at: 8/18/2011 (16:52)
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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
8/16/11 3:59 P

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"If you looke cute at the end of your workout, you might not have worked out hard" Chalene Johnson

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
8/11/11 11:19 A

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There are really only two requirements when it comes to exercise. One is that you do it. The other is that you continue to do it.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
8/9/11 1:59 P

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Next time you consider eating something unhealthy think about how long it will take at the gym to burn it off! Make the smarter choice!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
8/9/11 9:18 A

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If you commit to taking small steps to invest in your health every day, your consistent actions will lead to big results.


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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
8/8/11 10:06 P

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CRAVINGS should be expected when your body is adjusting to a new eating/diet plan. PUSHING through and ignoring those odd cravings, especially in the beginning of a diet plan, is 100% just a mental game.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
7/2/11 8:57 P

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Your training and meal plans should be designed to achieve your specific goals. There is no one size fits all.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
6/6/11 8:26 P

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To help you curb sugar cravings stay hydrated. Half your body weight & drink that number in ounces of water

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
5/30/11 5:42 P

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You can adapt a workout to kick your booty no matter where you are or what your working with.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
5/12/11 8:45 A

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Successful people show up & get it done even when they don't feel like it.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/30/11 11:12 A

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It's never too late to get in shape.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/27/11 8:53 A

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There's no quick fix to get a healthy mind, body & spirit. You have to put in the time.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/26/11 8:58 A

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You are what you eat. Every living cell in your body is made of the food that you eat.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/21/11 4:53 P

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Don't carry other people's drama; if someone is putting their "stuff" on you, walk away; retreat to your drama free zone

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/16/11 9:25 P

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To help you blast the belly fat choose full body exercises that use the core like kickboxing drills, running & burpees

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/14/11 9:01 A

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Try something new and you will get a new outcome.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/7/11 12:58 P

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If your workout is not challenging then don't expect it to change your body.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/6/11 7:27 P

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The more sugar you eat, the less fat you burn. Yes, it's that simple.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
4/5/11 3:27 P

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Flat Belly Tip: Pull your navel towards your spine & pull your ab muscles in flat for crunches & throughout the day.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
3/15/11 1:40 P

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If exercise isn't fun, you won't do it!!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
3/14/11 12:13 A

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"The principle is competing against yourself. It's about self-improvement, about being better than you were the day before."---Steve Young

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
3/10/11 11:43 P

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If you are a beginner workout person walk walk walk to get your body warmed up, then do light runs in-between the walks!!!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
3/6/11 11:56 P

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The first 2 hours after cardio your muscles will refuel 50% of the calories you just burned. Refuel with body fat by not eating any carbs/sugar

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/13/11 2:14 P

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200 muscles to take one step, JUST ONE! come on... take one more step in the RIGHT direction: you'll move forward AND get stronger!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/9/11 12:37 A

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Treat yourself like your overweight and out of shape and thats what you'll always be. If you want to be healthy you need to practice healthy living.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/8/11 1:43 A

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You don't need expensive equipment or a gym membership to lose weight & get healthy. Start by moving more & eating less!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/7/11 2:28 A

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Eat until you're satisfied not until you're full which will stretch your stomach (smooth muscle) & increase your appetite.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/5/11 12:26 P

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By lifting weights regularly, you increase your lean muscle mass, which burns calories at a much higher rate than fat does

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/4/11 12:18 A

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To get a new outcome you must be willing to do things in a new way.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
2/1/11 2:59 P

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When you're watching calories, be sure to count EVERYTHING. Fruit juice, protein shakes, and even breath mints have them.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/30/11 9:25 P

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The more muscle you have the higher your resting metabolic rate and the more calories you burn while exercising

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/22/11 6:24 P

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Don't sit around waiting for the magic "get healthy" pill because it's not coming. Your Health is in Your Hands.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/21/11 12:46 A

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Eating small meals, every 3 hours, helps keep your blood sugar up, you don't experience energy crashes or overeat

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/19/11 1:18 A

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Tip to keep exercse habit during busy times: Even a 20-minute walk helps -quick lap around mall then shop

Edited by: KSTYLEFITNESS at: 2/7/2011 (02:26)
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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/17/11 11:11 P

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Building muscle is one of the best ways to lose more calories fast.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/16/11 4:31 P

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To maximize your fat burning wait 1.5 to 2 hours after your cardio workout to eat any foods containing sugar or carbs.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/15/11 1:13 P

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There are NO Excuses for taking care of your health. Figure out a way to make it happen. YOU CAN DO IT!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/14/11 1:17 A

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An Excuse is just an opportunity for you to believe the sad story you repeat in your head. Where there is a WILL there is a WAY

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/10/11 10:04 A

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To consistently change the body & to avoid a plateau you need to challenge the body with various methods of training.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/7/11 9:35 A

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A positive approach to everything you do is the best healthy habit you can have for your mind, body & spirit.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
10/21/10 10:04 A

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Be happy and live life today, not five pounds from today!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
10/21/10 9:37 A

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Don't give up on your goals. You may not get there when you want but you will get there when you can.

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SPECIALGURL7's Photo SPECIALGURL7 Posts: 3,823
10/15/10 10:21 P

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Never thought to look at it like that. If you think of exercise in a positive manner, then you are more apt to do it. Bring it on!

SpecialGurl7 (Norma)

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
10/4/10 12:17 P

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Look at exercise as a pleasure and privilege, not a burden or chore. Think positively about the changes regular exercise will produce

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
3/15/09 4:00 P

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10 TIPS FOR HEALTHY YOU:-)

1. More veggies, less meat

2. More vinegar, less salt

3. More fruits, less sweets

4. Chew more, eat less

5. More water, less soda

6. More deeds, less talk

7. More sharing, less craving

8. More sleep, less worries

9. More walks, less rides

10. More laughter, less anger!


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MUSTANG0421's Photo MUSTANG0421 Posts: 3,953
2/19/09 4:26 P

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KSStyle,
Really glad to see that you haven't given up on the team. I drop by to see if there is any action and I can always count on you to periodically post and keep the team active.

Cassie, Port St. Lucie, FL
Eastern Time Zone-USA
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Bronze Wellness Warriors BLC 32-46


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DONGR8NCHARNC's Photo DONGR8NCHARNC Posts: 14,794
2/19/09 8:36 A

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Admit your mistakes and move on!

D.

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
1/26/09 12:50 P

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Face Those Fears!

It’s no secret that America's “battle of the bulge” continues to grow and it’s often attributed to our lack of movement and our oversized portions. And yes, those are the obvious reasons, but I have come to discover that it isn’t only lack of motivation that holds people back, but it’s FEAR! Fear is an emotion that often stops us dead in our tracks. So in our current uncontrollable economy, one thing we can control is our commitment to our health. If fear has held you back, the best way to conquer a fear is to face it head on.

So what are you afraid of? Let’s discuss the most common fears of exercise and dismiss their scary side.

Fear of sweating: Being afraid to sweat may seem funny to those of us who drip in sweat on a daily basis, but this is a very common fear I hear from readers. The bottom line is that everyone sweats and it is a perfectly natural process! Sweating is your body’s natural way of cooling down its core temperature. I do understand that even knowing that, you may still be uncomfortable with sweating in which case I encourage you to invest in some workout clothes made of performance fabrics (think under Armour, Nike, lululemon). These fabrics will wick away the moisture and help you feel comfortable. Cotton should not be your first choice as it will stay sweat soaked, cause chafing and leave you feeling cold and clammy.

Fear of pain: No one I know likes pain. The key to overcoming this fear is to start out slowly. If you are a beginner to any activity, raising your heart rate and pushing your muscles too hard and too fast can indeed be painful and scary, so start slowly and work your way up depending on your comfort level. Differentiate between muscle pain and muscle fatigue. Fatigue feels like, “wow I’m working hard, I can hardly do another repetition.” Pain feels like, “ouch, that doesn’t feel right.”

Fear of Injury: This is also a common fear, and one that I have experienced from time to time. My kids all love to snowboard and for a long time I was fearful to try it because I didn’t want to get hurt. If you are afraid of injury, the key is again to not overdo it and get some good instruction, either the right trainer or an instructional DVD. Making sure you have good form and technique will help prevent injuries and raise your comfort level.

Fear of working out in public: I receive many inquiries about this one. Many people are cautious about letting go of their inhibitions and working out in front of others. However, I can tell you the atmosphere in most group fitness classes today is one of encouragement and kindness. I have been teaching group fitness for 18 years and have always strived to create a welcoming feeling for all! Many group fitness classes are organized by skill level, so if you are afraid to workout in public, find a class that is geared towards your skill level …everyone else will be in the same boat. Also, try to keep a sense of humor about yourself. No one achieves “perfection” in fitness. Look, I’ve fallen off a step while teaching a class, and I am supposed to be the expert! And lastly, remember that people are fairly self-absorbed while at the gym, they are more than likely not paying any attention to you. They are listening to their iPods or watching TV, so rid yourself of that imaginary audience in your head and get out there!

Fear of failure: I always tell my kids that if you don’t try, you don’t know if you’ll succeed. I’ve always tried to live my life based on the idea there is no such thing as failure, but everything is a learning experience. I urge you to do the same. Whether you get a positive result from something or a negative result, it is a result and you need to look at it as a chance to move forward. You may determine that you don’t like step classes and that will propel you forward into trying something else. What you may call a failure, you could instead choose to call an opportunity to try something new! I love this quote from Woody Allen: “If you’re not failing every now and again, it’s a sign you’re not doing anything very innovative.” Be innovative, be curious and be active!

Chris Freytag

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
12/31/08 11:20 A

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The new year is about to begin and I have a few words of encouragement for all. As most of my sorors know, I am BIG on health and fitness. I have recently been certified and it is my personal goal to get every soror I know as fit as possible.

When is the right time, you ask? How about right now!

How bad do you want it? Answer that question, and be truthful about it. That will determine how hard you will work for it.

What are you afraid of? Sometimes, something inside of us holds us back. Are you afraid of failure? Are you afraid of succeeding? Scared you'll get too thin? Scared others will doubt you?

Give it your all, and then some!! If you are not sweating, guess what my friends, you are not working out hard enough! Push the limits.

And just when you think it's done: "You don't get to the finish line and give up, that's when you give it your all," says the best trainer in the world, Jillian Michaels.

See you in 2009 sorors!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
10/10/08 12:27 P

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Jillian's Blog:
DITCH THE FEAR OF SCREWING UP!

Let me give you a scenario. You were working out hard and eating right, but then you had one slip-up. You skipped a workout one day, or you overstuffed yourself at dinner one night. So then you decided this whole diet-and-exercise thing wasn’t worth your while anymore because you “messed up.” So now you’re ignoring your workouts and eating crappy food — just because you felt like it was all or nothing. Well buddy, this attitude — this perfectionism and fear of failure — is the reason you’re not finding success. It’s time to let go of the idea that you can be perfect at this weight-loss journey — because that will NEVER happen!
I’m just going to say it. You’re going to fall short sometimes at some things. When it comes to weight-loss, it’s guaranteed. There’s no straight line from Point A to Point B. You can’t just say, “I’m 200 pounds on Day 1, and I’ll be 150 pounds on Day 54.” There are weight-loss plateaus, bad weeks, parties, holidays, etc., etc. You try as best as you can, but I’m telling you right now it’s absolutely NOT all gonna come altogether at once.

Being ambitious is a very good thing — in my life, I wouldn’t have gotten to where I am if I didn’t reach as high as I could. But if your ambition doesn’t come with a little flexibility, you’re setting yourself up for disappointment and lost motivation. If you don’t allow for setbacks, you’re only going to sabotage yourself. As long as you keep trying as hard as you can, you WILL get to your goal. Don’t give up halfway through your journey because you didn’t hit your goal at the precise moment you thought you would! You HAVE to abandon perfectionism and lose the all-or-nothing attitude. It can be less than 100 percent of what you had envisioned and still be success. The only way you can truly fail is to give up on yourself.

One really common manifestation of the fear of failure is procrastination. If you’re the person who always says “I’ll start exercising next week,” or “I’m going to eat just one more triple-decker bacon cheeseburger, then I’ll start eating healthy,” you need to address the fear underneath this. We've ALL procrastinated at one time or another...but the stakes are a little higher now than when you were writing your Great Gatsby book report. We're talking about your health — don’t you want to take that into your own hands? Then do it NOW.

Everybody has obstacles to work through, but if you don’t even start because you don’t believe you have the ability to do it “right,” you’re just failing yourself. If you don’t succeed at first, just give it another shot. One setback doesn’t make the whole effort worthless — so don’t believe if you had just never tried, then you wouldn’t have failed. If you have people in your life who tell you that, you need to get them out of your life or tell them that what you’re doing is about YOU. You have to accept the ups and downs as exactly what they are — small wins and small losses that you'll experience throughout the rest of your life.

If you're having trouble getting started, or if you're feeling discouraged about not being where you want to be yet, break down your goals into smaller pieces — I promise it really does help bring you focus on the little victories along the way.

Whether you want to lose 10 or 100 pounds, you're not going to do it flawlessly. Accept that now, and don't dwell on the slip-ups. When you get frustrated, beat through that barrier, and become a stronger person for it. Now tell me what you’re going to do to abandon the need to do everything perfectly, every time.

xoxo,
J


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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/30/08 11:22 A

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It's not free! Pay for it with sweat!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/29/08 10:00 A

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Never put off exercise. It is always worth it!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/18/08 12:03 P

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How bad do you want it? That's how hard you will work for it! No excuses!

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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/17/08 10:23 A

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Now is here
It is always now. Though the future beckons and the past fills up your memories, what you always have, where you always are, is now. The successes you enjoy are the successes you work to achieve not someday, not once upon a time, but now. The actions which get taken, and the only ones which have any affect whatsoever, are the actions you take now.

Though the past may still echo, though the future holds much promise, now is where you live, now is the place where you have an influence, now is the time when you can make things happen.

What are you waiting for? Now is here now. It is your time to live, to accomplish, to learn, to have fun, to move forward, to laugh, to love, to make a difference. Do it now and it will get done.

Every opportunity, every possibility that exists, exists now. Now encompasses a whole universe filled with abundance and energy. You are now. Now is yours. Make it the best it can be.


Copyright Ralph S. Marston, Jr. Used by permission. From The Daily Motivator® at www.dailymotivator.com


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KSTYLEFITNESS's Photo KSTYLEFITNESS Posts: 14,901
9/16/08 11:34 A

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Thinking as a One-Hundred-Percent-of-the-Time Winner

Thinking like a winner means not always having to defeat someone else. It means being able to grow from a situation in which you fail to reach your goal. It involves not demanding perfection from yourself in every single thing you do, but, instead, thinking of yourself as perfect and thus capable of growing. It means reminding yourself that perfection doesn't mean staying the same; it means being able to allow yourself to grow. Thinking as a winner means not coming down on yourself; it means refusing to allow self-repudiating thoughts into your head. It involves pushing out the inclination to evaluate yourself in comparison with others, and giving yourself permission to be the unique person you are.

~~~Dr. Wayne W. Dyer
~The Language of Positive Thinking, Blue Mountain Arts



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