Bootcamp with Sandra Compton

Hey everyone!

Wow, what an incredible week!  Everything from my toes to my eyelashes hurt from bootcamp, but I love it!  Initially I wasn’t going to write about my experience until after the 6 weeks were over, but there is just too much to say.  I would end up writing a novel if I waited! 

So I guess I should begin with how I decided to do Sandra’s bootcamp.  She has been telling me about it for a very long time.  It always sounded so nice, but for other people.  I was too scared to join!  I thought I had to be fit to do a bootcamp.  I didn’t think I would be able to do it, so why bother signing up for something if you already “know” you are going to fail?  Right?  WRONG!

Sandra and I went for coffee and had a major gab session which ended in me telling her I would do her bootcamp :)  I was still scared out of my mind, but I decided I needed her help to achieve my fitness goals.  Then Sylvia shared that poster (Bootcamp Poster) on Facebook and she asked “Who is coming with me?!” and I decided to make the commitment (you know, Facebook Official LOL) and I commented saying that I would see her there!  Immediately I went out and bought some tops and new socks.  What can I say, I love shopping, for any reason.  Going to bootcamp?  You need some new socks, girl.  Yup, I said it!

I paid the fees and then started bootcamp on March 4^th!

When I walked in the doors, I was certain that I wouldn’t know anyone but there was Jennifer and she gave me a hug and welcomed me.  It was so nice to see a familiar face as soon as I walked in!  I ended up knowing quite a few ladies, so that was really nice!  Although it doesn’t much matter, in case you are a newbie considering coming to the next session of bootcamp, and don’t know anyone, you are so busy doing your own thing, that you don’t have a chance to feel like a loaner :P

Our first task was to run 5 laps and I thought ok let’s go balls to the wall!  Bad idea lol.  I was toast after 2 laps.  I brought myself back to reality and reminded myself that I needed to ease into things.  Slow and steady wins the race, right?

Sandra offered many encouraging words throughout the evening – one of my favourites being: “Do not cheat yourself; this is YOUR workout, not mine!”  It made me push myself that extra bit further.  She was right; I shouldn’t cheat myself out of a great workout and the results that will inevitably follow, by half-assing it.  I needed to find my comfort zone and safely push past it.  I won’t get the results I want, unless I FIGHT for it!  I ended that first night of bootcamp in happy tears.  It was really hard but there I was; I finished!  I didn’t sit anything out, I didn’t let my insecurities get in the way of my goals and my dreams.  I made a promise to myself and I was sticking with it.  It felt so good :)

I had two bubble baths between Tuesday night and Thursday night; wow I was so sore!  But I LOVED it!  It was a reminder of the effort I put into my workout and it made me feel proud!

Then we had our second night, just this past Thursday and I was pumped.  Aside from the stinky boxing gloves (inner germaphobe FREAKING OUT here!) it was an incredible night.  We worked together and pushed each other to succeed.  It truly is a team of incredible women in there who are all working toward the same goal.  We ended the night with some yoga and this is where it hit me.  I had a new found respect for my coach.  I absolutely love Sandra and truly believe that she was put in my life for a reason.  And on Thursday night it clicked and I realized I hadn’t seen her in her element before.  I had only heard her talk about it.  It was beautiful and I could feel how passionate she is about her calling in life.  At that moment, during yoga, the tears began to silently fall and I was just overcome with emotion, adoration, and respect for my friend.  I am blessed to call her my friend and grateful to call her my coach.  I wouldn’t want anyone other than her beside me through this journey – love you girl!

Then there is Peaches ;) Girl, you make me laugh and make me feel SO comfortable, THANK YOU!  I told you that I think I can learn a lot from you, and I meant it.  Even though we haven’t known each other that long, I feel like you are the big sister I never had and that you are going to teach me how to be more sure of myself and be a little crazy – not so sweet and quiet all the time lol!  On the first night of bootcamp, I was one of the last to finish my walking lunges and even though you were done with your 3 laps, you came back and did them with me to the finish line so I didn’t finish alone.  You will never know how much that meant to me.  I truly appreciate your friendship, and I hope it lasts a lifetime!

Ladies, if any of you reading this are looking for a way to get out there and get healthy – I highly recommend that you join the next session of bootcamp.  I know I have only been at it for one week, but I guarantee if you sign up, you won’t regret it.  I don't need 5 more weeks to be confident in that statement.  This is a team of women who are here to support each other and work on their goals.  There is no drama, no BS.  It is hard, but if you come in ready to give it your all, you will have an entire room filled with women who will help you achieve your goals – you never finish alone.

To all of the ladies attending this session of camp, I really look forward to getting to know you better :)

xoxox

K

Hush

OK, it is story time…Last week I was at an event and had an unfortunate encounter with a tray of red wine.  It went everywhere.  I understand shit happens, but it is how you handle it that makes all the difference.

It was handled poorly by the person who spilled the tray on me and, in my opinion; management has also done a poor job of handling this.

For the first time in my life I have experienced what feels like inferiority because of my gender.  It’s a bold statement, I know.  When conversing with the management at this establishment – we will call it Venue A – I felt like I was being brushed off, not taken seriously.  It really bothered me!  My father knows the president of Venue A and once they began talking, I was completely cut out of the conversation.  It was no longer about me, it was all about him.  They wouldn't address me; they didn't ask what I thought.  I was no longer a key player here.  This is MY STUFF we are talking about here and somehow I have been pushed out of the conversation.

In my gut it feels like Venue A just wants the “men to talk it over” and leave the “emotional one” out of it.

Even when they came to pick up my damaged items at the office, they didn’t acknowledge me.  At first I thought it was because I hadn't introduced myself – fair enough.  But once I said OK here is my purse, wallet, and shoes… still nothing!  Shook my father’s hand, but not mine.It bothers me that I wasn't able to get anywhere with Venue A and it required my father’s involvement to make any headway.  I am a strong woman who should be able to handle her own business!

This has sparked a fire in me and a lot of things are going to start changing!  As you might know, I am starting bootcamp with Sandra on Tuesday March 4^th and I decided this was my time.  I am finally going to give it 100% and stick with it until I get the body I know is hiding under there.  But this will also be an attitude change for me.  

I have always loved this quote from Zooey Deschanel –

I have always been the nice girl and while that won’t change, my “vibe” will.  I vow to work on my health, fitness, body, mind, and spirit.  I will always be nice, but there will no longer be any question regarding my strength as a person.  I will continue to be tender and open.  I will cry if something moves me to do so, I wont change any of that.  

I have so many goals and plans for bootcamp, it is really an exciting time for me and marks a new chapter in my life.  Things are going to change – physically and mentally – I hope you stick by me through the journey and go along for the ride with me!

This post doesn’t say everything I want to say about Venue A… but I vented enough to be able to draw a connection and find meaning in the situation and find a way to better myself as a result.  That is enough for me :)

Life is all about finding ways to learn lessons from your experiences and coming out of the situation a better person. 

I hope that everything works out with my personal belongings and starting today, I will be taking lead on all conversations going forward.  I am not one to be hushed any longer…

Do things for YOU, not for the approval of others…

Some days you need to hear that you have done a good job… You work really hard on something at work and you want to hear that you have done a good job and that someone noticed…  We all need it, even if we shrug it off out of embarrassment or laugh it off because we don’t know how to accept it.

There are times that we need to do things and do them without expecting a pat on the back or a “Job Well Done!”  It can be frustrating at times and challenging not to have a cheerleader keeping you going.  But there are times where you have to do something because it just needs to be done.  This can relate to many facets of your life; health and fitness, work, love, and so much more.  When you take the garbage out you don’t expect your partner to make a scene…pom poms rustling through the air… you do it because it is something that needs to be done.  Why then, do we have such a hard time taking care of ourselves?  If you need to lose weight, why are you putting the onus on someone else?  I can’t lose weight because I need to have someone cheering for me, making me feel like I can do it.  That last part right there tells you all you need to hear.  YOU CAN DO IT.  You are doing the hard work, sweating your ass off; it isn’t that other person losing the weight for you.  It is all you baby.

Or perhaps weight isn’t your issue but you smoke or drink or eat too much white bread…  You are all fighting the same fight…  You need to believe in yourself and do this for YOU!  Not to hear “oh wow great job!” or anything like that.  Do it for the pure and simple self-satisfaction.  Do it for the ease of getting dressed in the morning (those of us who have/are struggling with weight know how hard of a mission picking out clothes can be), do it for the health benefits, and do it to prove to yourself that you are strong and you are capable!

Now, some of you might be saying… well that’s great and all if you believe in yourself… but I just can’t… I have tried and I have failed… I don’t want to fail any more… I don’t want to ever feel that again…

I have been there, too.  We are brought up thinking that failure is a bad thing.  Failing is really just discovering what didn’t work this time, and what to change so the next time is better.  Take every failure and find the lesson you can learn from it.  Cook the pasta too long – its mush.  FAIL.  Lesson – cook pasta less.  It seems pretty simple when we remove our feelings from the equation.  Workout like crazy – lose 5 lbs – stop working out – gain 6 lbs.  FAIL.  Lesson – this is a lifestyle, not a quick fix, keep at it :)

I truly believe that you have to love yourself before you can grow – whether that be in a relationship or your personal goals.  Find something you love about yourself and focus on that, rather than the things you aren’t so fond of.  Your perception of yourself can make or break you…  If all you see yourself doing is falling and never getting back up – you will stay on the ground forever.  You MUST see yourself getting up, dusting yourself off, and trying again (and again, and again, and again…).  You have the power to change your life; it is all in your heart!  Just put your mind to it and forget about everyone else.  Don’t worry about people at the gym (they aren’t looking at you and thinking “why does she even bother”), they might be checking out your form, learning a thing or two!  Don’t worry about your family or your friends either, it will take them a while to notice the changes in your body… you see them every day and they may not be comfortable suggesting that you look smaller…it’s a roundabout way of suggesting you once looked bigger… people are weird.  Just ignore everyone else and do this for your damn self.  It will feel oh so good when you succeed :)

Stay tuned for my next blog post about positivity and changing your mind to change your life!  It will feature some words of wisdom from Pastor Joel Osteen, he is a very motivating and uplifting man with a great story of his own :)

XO
K

The Importance of Setting SMART Goals!

Setting goals for yourself is very important and can really help you achieve your “end goal”.  If you say “I want to lose 50 pounds” but don’t set any goals in between, you put yourself at risk for a very long, unfulfilling journey.  That’s not to say you won’t achieve your goal, you absolutely can!  But setting smaller goals in between really helps to keep you motivated and on point!  Now, there is a method to the madness of goal setting… you can’t just say “I’m going to lose a lot of weight and gain a lot of muscle”.  You have to be more specific!  That is where the SMART system comes in.  

*Note: There are many variations of S.M.A.R.T., this is just what I have chosen to use!

Specific

Measurable

Attainable

Realistic

Timely

Specific Goals – your goal needs to include things like what you want to accomplish, what are the requirements and constraints, what are the specific reasons for this goal… etc.

Specific Example: “I want to lose X lbs of fat and gain X lbs of muscle and I plan to do so by joining World Gym and working out 3 days a week”

 

Measurable Goals – your goal needs to be measurable.  This can be measured in pounds, inches, days, weeks, months, hours… etc. 

Measurable Example: “I want to lose 5 pounds in one month”

 

Attainable Goals – make sure that your goal is reasonable.  If you said you wanted to lose 100lbs in 3 months, or prepare for a big show in 2 weeks, or something like that, you are not as likely to succeed.  It might be better to start with smaller goals; this will also keep you from feeling like the end is nowhere in sight.  Losing a large amount of weight is a daunting task, so breaking it up into smaller goals makes it more manageable! 

Attainable Goal Example: “I want to lose approximately 2 lbs a week until I reach my end goal” *Note: weight loss isn’t always that simple, some weeks you will go up, some weeks you will stay the same.  This is JUST an example.

 

Realistic Goals – make sure your goal is realistic… you wouldn’t expect someone to finish med school in a month, so don’t expect yourself to move mountains in the blink of an eye.  That’s not to say that you shouldn’t have high expectations because you absolutely should!  Pushing yourself and seeing what you are really made of can help you achieve your goals!  If your end goal is to lose 100 lbs make sure that the goals you set for yourself look something like this…

Realistic Goal Example: “I want to lose 100 lbs in one year and I will do so by losing approximately 8 pounds per month.”

That doesn’t sound so daunting, does it?! 

Timely Goals – make sure you have a timeline!  If your goal is just to get in shape… eventually.  There is nothing to push you to get to the gym RIGHT NOW!  You might feel like you can do it tomorrow, because there is no deadline.  So make sure you are specific about WHEN this goal needs to be accomplished by!

Timely Goal Example: “I will accomplish my end goal within one year and I will do that by achieving my “along the way” goals every month!”

Goals are so important and you can achieve every single goal you set out to accomplish if you make SMART Goals!  I know that when I first decided to get in shape I only thought of the end goal and it seemed SO far away.  So far that I wondered if I'd EVER get there.  So I decided to make smaller goals, ones that I could achieve in less time and they would help push me along.  Who wouldn't want to celebrate their way to a better body?!  Make the seemingly IMPOSSIBLE.... POSSIBLE!

Overcoming Obstacles

Hey everyone!

First I must apologize for being so absent this past month, it has been … hectic.  This post might read more like a diary entry but I think it is important to be open and honest, it keeps me accountable.

I guess I’ll just jump right in!

February was not my favourite month so far this year… February and I got off to a bad start and the negativity lasted the entire month.  School is stressing me out big time (it is my LAST semester!), I hurt my knee (it’s already kinda crappy… I’ve got Osgood-Schlatter Disease), and my already sensitive hormones were completely out of whack.  I’m really trying to focus on the positives while I deal with my hormonal imbalance, but it’s challenging.  I’m most disappointed by my lack of weight loss this month… I’ve stayed the same and it has really bummed me out. 

School… I have always had a love/hate relationship with school.  All I can say about it is I am glad that I went to university and I am glad it is almost over.  I really believe in education but holy moly it stresses me out!  I’m not even going to go into detail about this one or we could be here allllllllllll night.

Knee… My stupid knee really pisses me off sometimes!  I haven’t been able to do a real leg day all month.  My knee aches and I get these pains that feel like ... well, the best way I can describe it is, you know the feeling you get (if you have sensitive teeth) when you drink or eat something really cold?  Its that sharp pain and then it slowly fades away… That’s what I feel in my knee after cardio or sometimes it’s the reason I have to cut it short.  I started going to physio again but just didn’t have a good feeling about her.  I didn’t feel like we had a real plan or reason for this pain.  So I’m going to my RMT (registered massage therapist) this Tuesday; she should be able to help me out!  I am really hoping I can get this sorted out so I can get back to doing leg days!

Hormones… Oh hormones… I have always had a “sensitivity”, I guess you could call it, to any fluctuation in my hormones.  Well this past month has been the worst I’ve ever felt when it comes to those pesky buggers… I would cry at the drop of a hat, take something to heart and brood over it for days wondering what that person meant by it, and so on… it was mentally exhausting!  I went to my doc to see what I could switch my BC pill to (that’s the culprit… as soon as I started taking it my hormones went BONKERS), so we shall see what it is like next month!  I am optimistic!

You may be wondering what the point is or what my message is here and I guess you could say that the point I am trying to make is, we all go through ups and downs and sometimes those “downs” are pretty hard to dig yourself out of but you have to!  Obstacles are a part of life and you have to figure out how to get around them!  I love the saying “fall down 7 times, pick yourself up 8 times”.  It is so true!  You cannot let anything keep you down.  Not an injury, not stress, nothing!  There were times I wanted nothing more than to stay in my bed all day but I got my ass out of bed, got ready, and went to the gym.  I felt SO much better after I worked out.  Cortisol is a nasty hormone that your body releases in response to stress; it will linger if you don’t get rid of it even after the stress is gone.  So going to the gym after a stressful event is SO important.  You need to rid your body of that stuff; you will be SO glad you did. 

This month I really pulled back and hid in the shadows for a bit, hoping that nobody would ask about my progress… If they had I was sure I’d burst into tears!  However, this weekend I really had an “Aha!” moment and decided that I can’t beat myself up over the events of this month.  I didn’t plan for it to be such a stressful month and there is nothing I could’ve done to prevent it.  So I just have to work with it instead of trying to resist it. 

When I am stressed I avoid food, so today I cooked up all of my chicken and lean beef meals for the week and packaged them up.  This way, I can just run to the fridge and reheat my meal instead of pulling out the pots and pans and cooking up the whole meal right then and there.  I am choosing to be PROactive, rather than REactive.  I am also choosing not to be so critical of my weight.  That’s not to say I’m not paying attention to the numbers, I just mean that I’m not going to be upset with myself about the lack of change (tomorrow is a new day and I will work even harder to make that change happen!).  Sometimes there are lulls, sometimes there are ups and downs and that is OKAY. 

Here is a picture quote that really helped me this month (thanks Alyssa!):

It may have been the month from hell, but I came out of it a better person.  A stronger person.  I know that I can learn from my weaker moments and rise above them! 

Even if you don't relate to these particular "stressors", just sub one of your "stressors" in place of mine.  Maybe money is tight right now and it is stressing you out.  You can still apply this way of thinking to your problem and help yourself get through it.  Maybe you fell off the wagon and regained some weight and are feeling defeated... Just pick yourself up and get to the gym.  Learn from your mistake (maybe you binged, maybe you stopped going to the gym, etc.) and be stronger this time. 

Someone very wise often says something that never made sense to me... in fact it was kind of annoying LOL "just try harder"... If you can't do a push up... just try harder.  If you can't finish that rep... just try harder.  But in all honesty, it's the only thing you CAN do.  If it didn't work out for you the first time, that's OKAY, just try harder next time and you will get closer to success!

I leave you with this quote…

 “I've come to believe that all my past failures and frustrations were actually laying the foundation for the understandings that have created the new level of living I now enjoy.” - Tony Robbins

Motivation: How to Find it and How to Keep it Alive!

Motivation is hard to come by some days but you have to dig down deep and find it!  There are a lot of ways to help yourself find that motivation and desire to keep going.  I thought I would share a few of my faves with you! 

Motivational Pictures:

I have a file on my laptop with pictures that motivate me and remind me that what I am doing is an amazing thing and I should get out there are DO IT!

Motivational Videos:

This video is so motivational it makes me emotional!  The message is so important and really helps you find that drive to get up and hit the gym or go for a walk/jog/run, whatever!  Show everyone HOW GREAT YOU ARE!

This man, Nick, has the most beautiful spirit and he reminds me to get out there and take advantage of the life I have been given!  I have two arms, two legs, and the ability to do anything I put my mind to.  Nick does not have his limbs yet he loves fishing, golfing, and swimming!  He LOVES living life!  He has so much LIFE and really pushes you to LIVE YOUR LIFE! 

Maybe you don’t have one, some, or any of your limbs.  Maybe you are in a wheelchair.  Or maybe you feel like you are too far gone; there is too much weight to lose so you might as well not even try.  Or maybe, you are just too sad to get up off of the couch and go to the gym.  Being overweight has an extreme effect on your emotions and your self esteem.  But you have to find the motivation, the courage, and the strength to get out there!  Believe me when I say that you can do ANYTHING you put your mind to!  I know we have all heard it before but it is so true!  You don’t need to have a lot of money or a lot of time to start losing weight.  I know that is something a lot of people use as an excuse; I certainly have.  We all hear people say they don’t have time to go to the gym or go for a walk.  We have homework or deadlines to meet at work and we have to work late.  While I don’t deny that those things are very real and very important; I ask you this, what is more important than YOU?  Your body is everything!  Without your health you wont have to worry about that homework!  So MAKE time for yourself and take care of your body.  You will actually find that a healthy BODY promotes a healthy MIND and you will be able to accomplish your goals faster and better!  Your mind will be clear and you will be happier!  Feeling like you are “too far gone” is so far from the truth, it doesn’t even mimic it.  It doesn’t matter if you have to lose 10, 20, 50, 100, 300, or 500+ pounds; YOU ARE WORTH IT!  You are never too far gone and you should never give up on yourself!

Now you might say to me, “Kayla, I just don’t feel like it today.”  That is when I would say to you, “take a look at your motivational pictures and/or a motivational video.  Find your drive, deep down inside, and get out there!”  You don’t have to run a marathon or anything extreme, but just getting out there and moving is great!  Your body will thank you for going to the gym and doing your cardio, or whatever it may be.  You will feel energized and PROUD of yourself!  Every time you go for that walk or go to the gym you have ACCOMPLISHED something and it deserves recognition and celebration!  You should feel good about yourself and be proud of your hard work!

Now, if those things don’t work for you and you are more of a physical touch kind of person, try this idea out.  Get yourself a dress or pair of pants or shirt that you want to fit into.  We’ll call it your Goal Outfit.  Keep trying it on and noticing the differences each time you try it on.  Maybe this week it feels a little better in the thighs, hell maybe this week is the first time you can get your thighs INTO the pants!  They will be your motivation!  Each time you try them on you will see that you are getting closer and closer to your goal!  You can do this!

I hope this post reminds you, no matter where you are at in your goals, to never give up!  Always keep pushing yourself and finding that motivation.  Be the BEST you can be!

I hope you enjoyed this post and I will talk to you all very soon!

K