How to Find More Time in Your Day

"I just don't have the time!"

This is the #1 reason I am given by those who tell me that is why they don't exercise.

But consider the alternative! What happens if you don't exercise? Your health declines even more so. The pain gets worse.

I don't want that for you! So today I'm giving you 12 ways to find more time in your day!

#1. Analyze how you do spend your time. Spend a few days doing this. You will quickly find time zappers or wasters and find ways to eliminate them. There also may be things you can combine, re-order, or delegate.

#2. Plan your day the night before. An evening routine that consists of getting ready for the next day ahead. For example, lay out your clothes for work and exercise. Plan your meals for the next day. Write your to-do list for tomorrow. A well-thought-out evening routine will help with your sleeping too.

#3 Examine your attitude. Just like goal-setting successful time management happens when you understand YOU have control over your daily...

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Start Your Morning Right

I am often asked, "What do YOUR mornings look like Kathie?" Well, I will tell you.

I've always been one to sleep. I love my sleep so if the thought of waking up before the crack of dawn makes you sick. Listen up, this WILL drastically change your life.

I have also been nicknamed "routine" by my son who travels all the time - like his dad. Not my thing, I know I am weird but blame it on my PTSD because that is why. 

Besides I have found pleasure in simple things. I find creativity in my day-to-day routine. And I am profoundly happy - every single day.

This may make you nauseous  but bear with me.It hasn't always been this way.

I have, after all, created all of this because I stopped mind screwing myself out of health, happiness, wealth, and abundance. It is a process! And it is what I teach!

My mornings start with an alarm at 4:30 AM. Eddie has to get up earlier than me so that is technically his alarm. I am out of bed by 5:15 though.

In those 45 minutes, I:

  • Contemplate my...
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TW Davis YMCA is Closed Permanently

fitness fitness after 50 Nov 22, 2021

The YMCA is not so "C" anymore and here's why.

Over the weekend I posted in my stories about the YMCA closing permanently after closing for over a year with COVID.

They fired everyone, myself included, via email. Listed below.  Rude and shocking!!

The email came just days after the CEO of OCuSOFT told me they were going to re-open the gym. So naturally, I thought the YMCA was following suit.

Mind you in December of 2020 I had been with this YMCA for 20 years. I basically "grew up" there in my fitness career. And my boys were little when I exercised there.

But they fired us all. Here's the email:

TW Davis YMCA Family, 
The COVID-19 pandemic has been difficult for us all. The YMCA of Greater Houston was not immune to the devastation and was greatly impacted. With a $50 million revenue loss, it forced us to strategically evaluate the best way in which to adapt in order to resume our membership and wellness operations in a new and...
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10 Tips to Beat Insomnia

We all fall victim to insomnia from time to time. Wouldn't you like a way around that? It's aggravating. 

But here are 10 tips to beat insomnia!

1. Limit work-related and social media activities in bed. The bed is for sleeping and having sex. If you suffer from insomnia activities such as working from the bed or checking your phone can increase alertness and make it difficult to sleep. 

2. Wake up at the same time each day. While sleeping late on the weekends can be tempting especially if you had trouble sleeping during the week. This is not healthy if you suffer from insomnia. It is better for you to train your body to wake up at a certain time every day.

3. Eliminate alcohol and stimulants like caffeine and nicotine. Caffeine can affect your body for several hours after consumption. And alcohol can make you drowsy but can also cause you to have disruptive sleep. And if you take medications that affect your sleep talk to your doctor about times of day to take the...

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How To Overcome Resistance

We've all been there. We set a goal with the greatest intentions and we are filled with optimism. Very quickly though, fear, doubt, and indecision creep in. This is resistance in disguise!

There is nothing easy about resistance. I call it speed bumps or hiccups on the way to our destination. It is not a matter of "if" you will hit resistance but "when."

Resistance is that thing that keeps you from doing what you say you're going to do!

Stop mind screwing yourself out of success when you hit these speed bumps and be ready with these 3 mindset shifts!

1. Expect Resistance to Happen.

Resistance can take many forms: friend drama, the weather, family obligations, illness, government. The list goes on and on.

  • It will look different for every person
  • It will look like something else, like that bright shiny object that will take you off the path!

In his book "War of Art" Steven Pressfield says

"Resistance is the equal and opposite reaction of natrue to the new thing that you and I are...

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Calories Burned While Sleeping

Did you know that you burn calories when you sleep?

This question was asked of me by a friend who uses Noom - a mindset app on weight loss. Link to the app right here!

You sure do! And let's discuss.

You have something called a basal metabolic rate which means you burn so many calories around the clock, even when doing no certain activity like sleeping.

Click Here for a calculator to figure out your BMR now.

However, there are several factors that come into play as to how little or how much you do burn. They are as follows:

  • Body fat percentage (this is not the same thing as BMI which is just your height divided by your weight in metric terms). The more muscle you have on your body the more calories you burn. AND the more fat you have on your body the fewer calories you burn. 
  • Doing cardiovascular exercise regularly will also burn more calories around the clock. Why? Because you have trained your heart effectively and therefore it burns more calories. BTW this also...
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Knee Strengthening Exercises

fitness fitness after 50 Oct 28, 2021

 One of the number one questions I am asked is:  "How to prevent knee pain when I exercise?"

Today I am going to give you 3 tips:

#1 Strengthen the muscles around your knees.

Your knees are the biggest joint on the body, therefore, it takes a lot of muscles to help them work properly.

I really like this video on the best knee pain exercises to strengthen those muscles that help the knees. These exercises are great to prevent knee pain too! Just sayin'! 

 

#2 Warm-up and stretch your muscles before and after you exercise. 

Did you know that a lot of your knee pain can have to do with tight muscles?? 

Watch the video below for great tips on keeping those muscles flexible!

Have trouble getting down on the floor? I get it. Try these stretches in bed.

Plus remember some of the stretches may be out of your range of motion. If that's the case search for other ways to stretch the muscles she talks about!

 

#3 A lot of times your knee pain can have to do...

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4 Menopause Products I Swear By!

I can't say that I have hit menopause yet but I am close. I am 56 years young as of this post in 2021.

BUT my cycle actually stopped in June of 2021. Then I got the jab - #2 in August and the day after that jab my cycle came back in full force.

I had every menopause symptom you could think of and it was horrible. I even had depression like I had not felt in over 10 years! (Survivor of Complex PTSD here!)

I have been bound and determined to not suffer from this much-anticipated event and there I was sitting there with every symptom in the book. 

I knew my fitness routine helped keep menopause symptoms at bay. I also knew of simple products to help alleviate these symptoms.

Here are 4 products I swear by:

#1.  Progesteo-Life Cream - this is a cream you rub on your wrists and abdomen twice daily. It helps me with sleep (yes I was having trouble sleeping after the 2nd jab). I feel it also keeps me calm and does away with some anxiety. Could it be all in my head? Absolutely but...

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8 Tips to Improve Sleep

fitness sleep Oct 17, 2021
Ah, sleep, my favorite topic. If you know me, you know I say there are 2 things you don't mess with me on and that is #1. My sleep. and #2 My sleep! 
 
Did you know that poor sleep habits can contribute to many hormone imbalances and actually age you prematurely? Not to mention several poor nights' sleep will just put you in a funk and leaving you feeling foggy in the mind and body.
 
This article contains affiliate links. For more information head on over to my privacy policy.
 
Well, don't worry because I am about to give you some tips on sleeping that just might help alleviate and solve any sleep issues you may be dealing with currently.
 
  • Take a warm bath or shower before bedtime. Add some Epsom Salt for extra calming benefit. Had a strenuous workout that day? The Epsom Salt will help alleviate sore muscles too. I like Dr. Teal's Epsom Salt.
  • Stretch or yoga. Do a few stretches or yoga poses to get you relaxed and ready to lay down in bed.
  • ...
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Number One Cardio Mistake

I cannot believe trainers are not talking about this. And those cute little 30 something-year-old trainers NEVER mention this! What is it?

CARDIOVASCULAR EXERCISE AND HEART RATE!!

Your heart and lungs (cardiovascular system) are the most important muscle in your body. 

Why aren't trainers talking about this?

  • Max Heart Rate
  • Spikes in the heart rate
  • Deep breathing

CLICK HERE TO WATCH THE VIDEO NOW!

Back in the old days, I would train someone on the treadmill while they held the heart rate sensors. I would do a fitness test to see how fit the client is or was becoming after working with me.

Today we have the SmartWatch and this is the greatest invention for your fitness. Why? Because you can test your fitness every single day on your own.

You have on your wrist your very own personal trainer.

In fact, during COVID and afterward, this is how I make sure my clients are getting the very best workouts - or not! 

Take a look at these two workouts, sent to me from different...

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