I'm Rocking!! 2/8

Totally a great day, trained a client in the morning, did some jumping rope & strength training, then came home and taught my live meeting, then took a nap! I'm loving getting a nap (and of course I need it with as much running as I've been doing). Felt lazy so I didn't exercise much, did some in the evening for bonus though, Stayed in my calories and made great choices. Got a new client as well!! YAY I'm blessed to have my personal training business growing! 1465 Calories 194 Carbs 26 Fat 109 protein 822 Sodium 51 Fiber BMF goals Calorie burn 2500 Actual 2490 Calories consumed 1500- Actual 1464 Calorie Balance 1000 deficit actual 1026 Physical Activity 2:20 -- Actual 1:52 I give myself and A+ for the day!

Feb 7th

It was a pretty good day, fairly decent, was nice and kinda relaxing. I taught an online live meeting class, then met with a new client, then came home took a nap, didn't do any extra bonus exercises today, my body said to chill, so I did, later in the evening I trained a client and got a little exercise in. Went a little over my calories but it wasn't a binge so I'm not really worried about it. 1871 calories, 236 carbs 61 Fat, 116 protein 1445 Sodium 42 Fiber

2/6 Still going!!

Wow! What a day, Holy smokes, trained one client, we did strength training then walked to the school and back, then 30 mins on elliptical, went to grocery store, came home ate lunch, took nap, then trained another client, I limited my work out with her, then did 7 mins on the elliptical, then 20 more after she left before I taught my cardio classes. I didn't do any jumping or squatting, it was kinda neat just walking around cheering people on but I really like working out with them. Amazing Day! 1582 Calories 168 Carbs 44 Fat 141 protein 1985 sodium and 40 fiber Myfitnesspal said If every day were like today you'd weigh 147.9 in 5 weeks!!" Love that!!

2/5 ROCKING

Woke up, had a great day, got lots of exercise in and just killed it!! Was exhausted forgot to blog , having the BodyMedia Fit is really helping me burn calories and reach a proper calorie deficit. Trained Clients and went to La Fitness to workout I did 25 minutes on the stair stepper, 30 minutes on the Cross ramp & 30 on treadmill. I even ran for about 7 minutes and felt good after my surgery. Great day 1568 Calories 199 Carbs 30 fat 142 protein 1182 sodium 47 fiber!!

2/4 aNOTHER gREAT DAY

Today has been a great day!! Killed it for exercise! 115 mins!! burned 1032 Calories. Ate really healthy and made great choices. I'm liking the body media fit, especially after I learned about Gross and NET calories today!!! Ive always wondered what hey were now I know! Makes so much sense!! I really really pushed myself today and am super proud of my accomplishments!! 1521 Calories, 181 Carbs , 41 Fat, 110 Protein , 1246 Sodium 27 Fiber. From bodymedia Calories Burned GOAL 2670 CALORIES Actual CALORIES 2640 Calories Consumed Goal 1670 Actual Calories 1521 CALORIE DEFICIT GOAL 1000 CALORIE DEFICIT 1119 Physical Activity Goal 2:00 2:55 Actual HRS:MINS Steps Taken 15000 Goal Actual - 15000 STEPS

2/3

My bodymedia fit came yesterday evening, I really think that it will help keep me on track & help me reach my goals!! So far I really like it! I killed it for exercise 97 mins exercise and ate 100% in my ranges!! 1568 Calories 249 Carbs 28 Fat, 91 protein, 1101 Sodium 59 Fiber!! Great day!! proud of myself!!

2/2 blog

I'd say this was a good day considering I had surgery yesterday!! Sodium was too high, I made Gluten free pizza and the turkey pepperoni and crust was terrible in sodium (didn't really notice as I was preparing) Slightly over my calories 1780 Calories, 274 carbs 50 fat, 74 Protein, 3415 sodium 40 fiber 81 mins exercise I'm swollen from surgery, from 166.8 yesterday to 170. today.. blahhhhhhhhhh -- Onward to my finish line..

February 1st

Woke up really early in the morning (3am) made a shake with a lot of calories to sustain me since I had surgery scheduled at 1pm I knew I couldn't eat anything and boy am I glad that I did, I was supposed to have it at 1, they didn't take me down till nearly 3pm!! Weighed myself, scale said 166.8 prior to surgery (came home from surgery and was up 3lbs! LOL) Came out of surgery, ate 2 packs graham crackers, and some water, came home ate some egg whites and ate light the rest of the day 1191 calories , 171 Carbs 32 fat, 70 protein 813 Sodium 36 Fiber --20 minutes exercise

1/31 Blog

Surgery is tomorrow Made today a liquid diet day (blended everything) to make sure I wasn't too bloated before surgery.. Did well 1412 Calories, 230 Carbs 24 Fat, 76 Protein 772 Sodium 44 Fiber & 148 mins exercise I'm nervous about surgery tomorrow but I'm sure I'll be fine.

1.30 Blog

What a day! blah, Started great, went and trained a client and KILLED it on the elliptical, burned 700 calories in 45 mins!! Brought an apple and tuna pouch with me at it on the way home around 11, and that's what kicked off the hunger the rest of the day.. By "REAL" lunch time I was muncy and starving and just kept eating those gluten free chips, Before Dinner I was up to 900 calories. Then we lost power while I was cooking dinner, took the kids to Sonic and me and my husband went for Chinese, where I did pretty good until I decided one more trip, and got coconut chicken, then I threw all caution to the wind and went nuts. My husband brings me a big bowl of ice cream and says I got this for you instead of those cakes, we'll that must have set me off somehow, and I was like "BRING ON THE CAKES!!!" He was like are you sure, I replied YAH! CAKE!!!!!! So I at a couple pieces of cake, stuffed myself to miserary... ugh NEW DAY TOMORROW

1.29 A good day again

It was a busy day today, had my pre-op apt but I'm planning a head to ensure that I'm successful!! Today i have the pre-op, training one client, meeting a new client and then training the family tonight. Busy Busy!! Ended the day with 1719 Calories 213 Carbs 52 Fat , 116 protein, 1227 Sodium 55 Fiber 94 minutes exercise I'm happy with today's results

2 in a row! BooYah! I got this

Today has been a great day ! Went to the gym and did 90 minutes of exercise, Felt great, burned about 988 calories ! I really pushed it and felt amazing!! I also made great food choices today as well! Breakfast was Oatmeal, Blackberries, Blueberries, Vi & Flax. 286 Calories , I was hungry after the gym so I had a pouch of Tuna in the glove box and was able to quick eat that so that I didn't binge on the way home or after I got here! So glad I started keeping those pouches in there for that specific reason!!! Lunch came home and started feeling "bingy" but I stopped myself, I ate 3 rice chips and then said no no no, I'm making a Vi creation, WOOOO Hoo my creation was Mock PB2 Banana bread omg so good!! Stayed on track thru the afternoon, ate a piece of gum around 3:15 and that made me just fine until dinner. Tonight for Dinner I made taco bowls out of tortillas, ground turkey, and sausages cut up mixed in rice and diced tomatoes for the family, well I knew my tummy couldn't handle the tortilla so I planned my meal out to make sure I'd eat healthy. Browned ground turkey in another pan so that I didn't have the rice /sausages etc mixture. So I had lettuce, 1/4 cup refried beans, 2 oz ground turkey 1 oz pepper jack cheese and 1tsp of salsa and sour cream for 294 calories!! Very filling and yum!!! Proud of myself for not just eating whatever!! Snack was air popped popcorn with 1 tbsp of pb2 sprinkled over it. Ended the day with 1328 Cal, 143 Carbs, 37 Fat 119 protein 1433 sodium and 35 fiber!! I ordered myself a BodyMedia Fit armband today! I want to use that to finish my journey and keep me going. I think it will really help me!!

Ugghh Seriously......

Wow, It's been a little bit since I checked in, I now see that when I'm not accountable I'm more likely to make bad choices... I keep losing and gaining the same amount of weight.. Time to get serious and do this! up to 174, down to 169, then 166, then up to 169 then up to 172, then down to 169, 68 .. ughhh sick of that.
THIS HAS GOT TO STOP RIGHT NOW!!! It's already the end of January, what the hell!?!??!

Starting Completely over, not wasting anymore of 2013!! Focused and rocking. I have my bladder surgery on Friday so I'm going to try to do a liquid diet from pre op until surgery to help get all the tummy stuff taken care of (when I eat anything with gluten /bread, pasta etc my stomach swells and I have a hard time going potty.  I'm bloated today and really need to focus!!! My food has been terrible! Time to stop the crap and get serious.

171.6 this morning ..

So I literally ate dinner and started feeling bingy.. When I walked away from the table, been chewing on gum. I KNOW I'm not hungry, there's no reason to be wanting more food. I'm not needing anymore, why all of the sudden the urge to stuff myself ?!?!?! WTH?!??  I WILL NOT BINGE, I'm so committed to finishing my journey!! I'm at 1240 for calories, and in all my ranges, I will NOT go over 1550.

--Update all in all was a great day! YAY! I DIDN'T binge, had a small snack ended the day with 1547 Calories 198 Carbs, 31 Fat, 128 Protein, 1485 sodium & 46 Fiber
WOOO HOOO

Online Live Meetings

Join  Me for Live Weekly Online Meetings 

only $12.98 a month. www.coachkrystie.com

 

• -Live online classes from anywhere 
• -More accountability for results
• -Allows you to surround yourself with others trying to lose weight
• -Receive motivation from other members
• -Meetings resemble those of other diet programs for a fraction of the cost
• -Choose a meeting time that fits your schedule
• -Meetings allow you to interact through video, chat and audio
• -New topic is shared each week
• Private Facebook group for additional support
• -Led by a Certified Trainer & Coach who's lost 120 pounds on her own.

A little about the meetings: 

The meetings are amazing, each week has a new topic that we go over, people have had amazing breakthroughs, they've had "ah ha" moments on their journey, the support , 

friendship & accountability is amazing, Walls get torn down, and healing happens, it keeps you on track working towards your goals, The meetings are also fun & truly amazing, 

You make amazing friendship as well. 

Each class we share how we're doing on our weight loss, we visualize our goals, I give you a challenge for the week (like homework)

You never need to feel embarrassed and no one will make you feel ashamed. No longer do you have to go to public weigh-ins and share your weight with strangers. Instead you'll get nothing but positive support & encouragement you need to stick to with your program.  -Support that has been proven to help get better results!

here's what members are saying 

"I attended this morning's session with Krystie and it was awesome. There was a lot of group participation and Krystie did an excellent job of leading the session.

 Topic was perfect for me: emotional eating. I'd highly recommend people signing up for these sessions. The group support is so beneficial. 

Thanks for offering this service. We don't have to drive anywhere and become more frustrated (an emotion), which in itself reduces the stress factor an excuse to eat something we shouldn't have." – Sandy

"These meetings help me grow into a stronger person all around- Amanda

"They let me connect with people who know what I'm going through... I find support that I might not find anywhere else.. And it's nice to interact with everyone" -Tania

 "The accountability... and having the support there that i lack locally is really helpful to me" -Kat

"It was a great class. I love it, I got a lot from it. Thank you, and thank you for taking the lead. Please keep on going and keep it up!!!" -Carmen

 "I  like the meetings they help me stay on track and realize I'm not the only one that struggles, and it teaches me things and reminds me of the little things" -Tasha

wooo hoo!!!!

Ran my numbers on Myfitnesspal 

Net Calories Consumed* / Day	1,200 Calories / Day
Carbs / Day	165 g
Fat / Day	40 g
Protein / Day	45 g

*Net calories consumed = total calories consumed - exercise calories burned. So the more you exercise, the more you can eat!

FITNESS GOALS	TARGET
Calories Burned / Week	2,200 Calories / Week
Workouts / Weekends	6 workouts
Minutes / Workout	60 minutes

If you follow this plan...

Your projected weight loss is: 1.6 lbs/week

You should lose 8.2 lbs. by February 21

Proud of myself!!

Today is a great day!! I'm feeling great, down 4.4 pounds since starting project 10!! I'm really focused and trying my best to be successful!!!
I got 3 hours of exercise in with classes & my clients!! Just a great great day!!











Another great food day My NUTRITION RANGES
1270-1620 Calories
143-220 Carbs
28-63 Fat
25-35 Fiber
500-1800 Sodium

Today I'm at 
1,591 Calories
194 Carbs
42 Fat
123 Protein
1,436 Sodium
48 Fiber

I track on my fitness pal and every day it tells me how I did.. Today it said : If every day were like today, You'd weigh 151.1 lbs in 5 weeks-- NOW, That would be AMAZING, 5 weeks from now is Feb 12, that would have been my grandpa's birthday, I would love nothing more than to be at my lowest weight (currently my lowest was 158)

When I first started my journey I would exercise every day in front of his picture, and "talk" to him and tell him how I am going to make him proud, I'm going to take my life back and get healthy, That would be an amazing goal to attain by that day! Gonna push myself and work hard. I'd be thrilled to be in the 150's period by then. I know my body loses slower so I'm not gonna stress if I'm not that low, but in the 150's would be a great "gift"

Woo hoo!! Great day!

I did 45 minutes on the elliptical and 50 minutes of hard core cardio with my client. Food I'm on track, with my calories and ranges minus my sodium. tiny bit high but not terrible Totals 1,557 Calories
209 carbs
31fat 123protein 
2,036 sodium
44 fibers

1.13 a good day...

I've decided as a motivation I'm going to take a picture of the scale every day at the same to keep me on track and motivated so that I continue to work towards my goals!

>I'm at Totals 1,598 Calories 215 Carbs 87Protein 35 Fiber

1.12 back on track

I've had a rough couple days , with a bit higher calories, I've done a lot of exercise but really ate a lot. So today I'm recommitted, doing this with my husband and daughter. We took our measurements, and went walking at the park.
It's 9:54 and the food monster is trying to show it's ugly head, so I got up from the table where I was playing dice, and got a piece of extra sugar free gum and decided to blog about my day instead of eating. The feeling will pass or I will just go to bed. I've had my calories for the day, and I'm not going over again..
I'm at Totals 1,651 calories 213 carbs 36 fat 126 protein 1,309 sodium 49 fiber

I'm committed to staying on track! 

Tomorrow I'm going to start a 21 day fast of no sweets & no junk (like snicker bars or candy) and no "bedtime" snacks. I want to break this habit of the night time binging and think committing to 21 days will work since it takes that many days to create a habit. 

Yep,I'm slowly re-learning

Today was a decent day. I was VERY aware of what I ate, and logged everything, was a bit higher in calories than I wanted to be but but nothing too terrible. I was over by 400 calories. I think a part of it is that my body has worked so hard I'm just eating more since I'm burning more. Still working to stay in my ranges though

95 minutes of exercise, my body is tired though, I've exercised every single day of the year! I need a break but refuse to slack!!!

Here's to another good day!

1/10 YESSSSS!!! Feeling GREAT!

My calories and food were SPOT ON!! YAY YAY YAY

Totals
1,651 Calories
272 Carbs
28 Fat
87 Protein
1,410 Sodium
37 Fiber

125 minutes of beast mode exercise!!

Feeling good, feeling determined, feeling so ready to rock this and make it happen!!!

I got this!!!!

Day 9 of January

Killed it for exercise, foodwise was decent, still room for improvement.

Exercise 180 minutes 1445 calories burned!!
Food was around 2000 calories...

Gotta get my head on straight.. all this exercise isn't going to make a bit of difference if I don't fix the nutrients! I'm teaching a live class this week on dealing with emotional eating! Hoping that the class will get me going in the right direction again.

I can do this! Why is this so freaking hard... FOCUS FOCUS FOCUS!!

Bring back the girl on a mission, bring back that fire and determination!!!!!!

1/8 UGHHHHH

Day 8 was not great! I overate, by a LOT, did a lot of exercise but not enough to counter my food choices. I don't know what it was, stress from the Dr visit, kids, or a combo but not good.

 Gonna make 1.9 better.

So many calories I didn't even track....Exercise was great 110 minutes

1/7 Great exercise -crappy food

Had a great day for exercise, I totally killed it with 150 minutes of elliptical, walking, aerobics etc but did terrible with my food.

My ranges were WAY OVER. Still struggling with night time binging..

Totals

2,160 Calories 

272 Carbs

68 Fat

129 protein

2,020 sodium

45 Fiber

Tomorrow's a new day! I can do this!!!!!!

Another Great day

RANGES DO NO GO OVER! 
1270-1620 Calories 
143-220 Carbs 
28-63 Fat 
25-35 Fiber 
500-1800 Sodium 

Today was a great day, make healthy choice and went for a 53 minute walk/run with the kids! 

Totals Calories 1,617 Carbs 214 Fat 41 Protein 107 Sodium 1,436 Fiber 36 

My 2013 Dream Board

Challenge Myself
Live Healthy-24/7
My best shape ever
I can reach my fitness resolutions
Be a good personal trainer/coach
Be me- only fitter
BE BRAVE
Get moving
Drop 2 sizes
Get Bikini Ready
Biking, Running & Skating more
Lose 25lbs
Be successful with Body by Vi Challenge & Business

Fantastic Day 1/5

Made GREAT choices today and am 100% in all my ranges!!!

  1,570 Calories  165  Carbs  53 Fat 124  Protein    1,464 Sodium      43 Fiber

Also, I did 40 mins on Elliptical and 60 minutes running/jogging at the park

Very proud of myself!!!

My tracker says :If every day were like today...   You'd weigh 154.3 lbs in 5 weeks " I would very much love to see that number in 5 weeks! I'm going to push really hard to make every day just as great as today!!

New Year New Me Project 10

I just joined the  NEW Body by Vi project 10 challenge and I'm totally going to be accountable and share my journey with you here. I'm down from 174 to 171.8 today. Time to refocus and be committed to me!!! I got this!!! 2013 is my year to finish my journey that I started 1/1/10

Stay tuned! I'll be updating this blog frequently

Join me www.coachkrystie.myvi.net 

DONT MISS THIS!!

JOIN THE CHALLENGE!!!!

The NEW BODY BY VI has  LAUNCHED!!!!

www.wlcoach.bodybyvi.com 


6 New things are happening including 100% money 

back, $10,000 drawing every week for 10 people 

(1,000 per person) who lose 10lbs, over $47 million in 

FREE product, prizes and vacations... MONTHLY 

Challenge Finalists, ULTIMATE transformation 

vacation, AND online Challenge Trainer!!

Wow Yesterday (1-4) was a Train wreck

I don't know what the heck happened. I've got to learn to deal with this night time eating better.

 I had great choices for Breakfast, and then again for lunch, even did a 90- min intense workout was completely on track through dinner and then went crazy and I had a snicker bar, popcorn, 4 whoopie pies that my kids made, Rice crackers, and totally jacked my calories up higher than the entire day's worth of food. Based on my calculations  I some how ate around 3000 calories .... UGHH


 Today is a new day and I vow to refocus and stay on track!!

Catching up

I'm proud of myself I worked out on Christmas Eve, my a friend at the gym and we did 90 minutes. I ate decent for Christmas, not 100% on track but decent.

No Exercise the 25th, then got back to it the 26, 27th, Flew out to see my friend on the 28, so I got lots of walking in at the airport.

While I was visiting her I logged a bunch of miles /steps since we did a LOT of walking & shopping! Even got a couple of great cardio workouts in as well!!!

Ate in my range every single day I was gone (28-2nd) minus one day. I'm proud of myself for that as well. Tracked EVERYTHING

Started January off on a great note, I'm tracking, and drinking my water, and I've exercised every day as well.

Today I went to the park and walked 3.5 miles and then later went  roller skating with my kids for 80 minutes , Feeling good and ready to rock my new year.

Being accountable I'm posting my weight/ inches as a starting point for the New Year
168 today
Waist 30
Hips 38
Chest 33
Calf 15

New Year, New Start

Well, I'm totally being honest & Accountable. I Fell off the wagon a little bit, gained roughly 11 (-14 depending on day) pounds back of my 120 gone, however, I'm committed and ready to make this 2013 my final year. I'm committed and on track and I will reach my goals. Failure has not and never will be an option!! Restarting my journey at 174, on fire and ready to rock.. I CAN AND WILL DO THIS!

Day 1 Plateau Busting

I had a good day yesterday, I ate healthy for breakfast, went to the gym and exercised and made good choices for the day! I tracked EVERYTHING that I ate, even at bedtime when I started wanting to munch and binge, I tracked it all, I have got to get a control on my nighttime eating, it's just not good.

I do great all day and then by 9pm I'm just desperate for food, any food, doesn't matter I just start grabbing... Today I will work harder on that. Ended the day with 1988 calories 243 Carbs 70 Fat 104 protein 2,084 Sodium and 52 Fiber. 10 water 123 minutes of exercise as well.

 Here's to another day on track I WILL DO THIS!

Ready to Bust through my plateau

I've been in a plateau for a long time, I did great with my weight loss journey, losing 118 pounds then I just kinda stopped and then I've just basically coasting and been "STUCK" the entire 2012 year. I've been up and down the same 15 pounds from 158 to 174, and then down to 163, and then back up, and then down and it's totally driving me crazy. I'm tired of that and it's time to fix it. 
I'm determined to finish my journey and get this extra weight off once and for all. Next year at this time, I want to be in maintenance mode not still 35 pounds from my goal 
I am really committed to doing this and ready to stop all the crazy eating and work hard. 
I have applied for a job as a bootcamp instructor and I'm going to need to be working hard on my goals or it will be hard for me to encourage others to do it if I'm slacking, NO MORE EXCUSES!! FAILURE IS NOT AN OPTION!! 

I just joined Moon Joggers

I'm so excited, a friend on mine  posted about Moon Joggers, its two sisters forming a group to walk the distance from earth to the moon in one year as a team Moon Joggers I'd love to encourage you to join it!! They Start January 1st!!

The best part is that it's not about speed or how many cardio hours you burn, it's just about getting up and getting moving either as an individual or a family or even a team!! I love the idea of it and wanted to share this with as many people as I can.. I hope you'll join me!

Go check out their site MOON JOGGERS 

I pledge to reach 1,000 miles by either walking, running, jogging, elliptical in 2013

HUGS!

Krystie

My Website

I've been working on my website, adding photos, adding videos about the TV show I'm going to be on and information about my training/coaching & I even have a couple holiday specials going on that  I would love for you to check it out!!

www.coachkrystie.com

Krystie

Rocking the Body By Vi Challenge again!

Back in my Size 8's again!!! YAY!

I'm on day 33 of my challenge and I can already see the difference.. I'm down 11 pounds and 7.5 inches!!! WOO HOO!!

I can help you get there too!!

Did you Miss out on the Body by Vi Cyber Monday Sale of Free Shipping?? Well GREAT NEWS order from me today thru 11-30 and I will reimburse your shipping charges for you!!! No catch! I just want to help you get healthy!!  https://wlcoach.myvi.net/join/body.html?Market=USA

Amazing Thanksgiving with GREAT Choices!

I teach Live Classes for Weight loss & last week the topic was "Thanksgiving Survival" (Join us http://coachkrystie.com) I asked everyone to make a PLAN,something that they could stick to for their Thanksgiving meal, whatever they came up with to stick with. I made a plan that I was NOT going to Gobble till I wobbled, I vowed that I would make the best decisions possible. Fast Forward to today,

I woke up this morning,  made coffee and ate a bowl of oatmeal with Visalus and Banana extract in it, taught the Live class and then got dress and went to the park and ran (& walked) a 10K!! At first I was only going to do a 5k, then I was like eh why not!! I'm proud of myself, I averaged less than 12 mins per mile each mile for all 6.20 miles!

Yay So proud of myself! I'd like to get my time down a bit , I was tired and sluggish for the first half of the run, think it was from the killer work out the night before at the gym for cardio class.


















Came home finished making dinner and BAM! I rocked it, the average american consumes 4500 calories & 229 grams of Fat on Thanksgiving for their big meal.. I on the other hand had had 330 calories, 25 carbs, 12 fat, 34 protein, 227 Sodium,  & 8 Fiber! And that included a Weight Watchers Ice Cream bar!
My Thanksgiving Dinner
Turkey
Steamed Broccoli
Baked Sweet Potato
Spinach Salad with Tomatoes
Weight Watchers Ice cream bar for dessert!!!!

WOOO HOOOO So so so proud of myself!!
  

Some new photos

Just wanted to add some new photos on my journey.

10 Positive Things about me

Last week in my Online Live Class I asked everyone to write down 10 positive things about themselves. So I wanted to share mine as well.

1. I am Caring
2. I am compassionate
3. I am a Great Friend
4. I am a great listener
5. I have a big heart
6. I have a great smile
7. I love my eyes
8. I have a fun sense of humor
9. I am an optimist & opportunist
10. I am a Leader

I'm loving my new meetings! People are really getting a lot from them, they are learning there is healing happening and I'm just so glad that I decided to keep the meetings going after Sparkpeople cancelled theirs.

If you'd like to join the live meetings it's only $12.98 a month for unlimited classes.

Contact me through my website Coach Krystie's Website

Been a long time

Wow I just realized I haven't blogged in forever! I have been writing in my journal just not transferring it to my blog!! I'm going to do better from now on with that.

I went on a cruise, we had an amazing time!! We went to Cocoa Beach & The Bahama's! It was awesome! Got a little off with my eating but I've bounced back nicely from all the yummy food! LOL

Now I'm on track and doing great!! Ready to finish 2012 ROCKING!!!

Would love for you to check out my new website COACH KRYSTIE

Over 1/2 the size I used to be

It's been 3 years since I've seen my mother, this is what I looked like the last time she was here. And this is the new me she'll see when she gets here on the 10th — 3XL Shirts to Small & 24's to 8's Pants

Making my dreams a reality!!!

I'm so excited I have to share!!

Yesterday I drove up to Duluth (near Atlanta) for my class to become a personal trainer, wow what a very very long day, we were given a lot of information to learn in a very short amount of time.

He told us that if we didn't pass the test he would text us last night to let us know to come back today, well I never got a text so I'm "assuming" I passed and that I am now a CERTIFIED PERSONAL TRAINER!! WOO HOOO!!!

I should get the actual certificate in the mail in 2-3 weeks! I am so happy, I cannot believe that I am finally making all of my dreams a reality! I've been wanting this for about 6 months and I finally made it happen!! The feeling is AMAZING!!!!

I am on top of the world, and I woke up with the attitude that "Krystie, your'e a personal trainer now, you need to live your life accordingly and lead by example".. I feel extremely motivated and on fire again!! woo hooo Phenomenal to feel this way again!~

3 Month Goals

Yesterday while I was teaching a Live! Mind Class for Sparkpeople livemind.com/sparkpeople
-live-support-orientation.
aspx?rc=lmr18722 we visualized our goals, and I had them focus on what they wanted to accomplish in 3 months, I told them to be realistic, to set some goals that are attainable and then to blog about what their goals are and how they are going to accomplish those short term goals.

I wanted to post my 3 month goals as well.

My goal is to loose 10 pounds in 3 months, its getting harder for me to lose weight, so 3 pounds a month is a very attainable goal I believe.

-The steps I'm going to take will be TRACK EVERYTHING, Eat properly 95% of the time and drink 12 glasses of water or more daily. In addition to my food choices I will get at least 500 mins of exercise each week in before April 13th when my 3 month goal is finished.

My 2nd goal is to be able to run for 45 minutes straight to keep practicing for a 10k.

-The steps I'm going to take are to run either outside or on treadmill at least 3 times a week, and gradually add in more minutes each time I run. I can run for 30 mins non stop, so I need to start there, and add in 5 mins at a time until I get to the 45 min mark.

My 3rd goal is to Run the 5k in April (run for the bun) in 30 mins or less. (see above for steps).

Here's to a great 3 months! I encourage you to set some short term goals and blog about them as well!!

YOU CAN DO IT!!!

Sparkpeople 28 Day Boot Camp DVD Review

I am so excited to get to write a review for the new Sparkpeople's Coach Nicole's 28 Day Boot Camp DVD, I tried it out today for the first time and WOW let me tell you, What a workout! I would consider myself an advanced exerciser and yet still found this DVD challenging! I clicked do all, which is 84 mins total on the DVD, but you have the option to select what workout you want to do as well, so you don't have to do them all! (That makes it nice for days when you're in a rush and only have a few mins time!) 

There are 4 workouts plus warm up & cool down, and each one varies and gives you a great workout! I will review each workout 

Lets start with the Warm up, right away Coach Nicole gets you moving with some marching and easy to follow steps, she gives you great instruction and lets you know what's coming up next so you're not surprised. The warm up lasts 6 mins and I honestly felt like the workout had already started, it most defiantly gets the heart pumping! 
 

Next I did the Cardio Burst, (12 mins)and I actually had a hard time with this one. She starts you off right away with Grapevines and Maba moves, for me, I'm not very coordinated so I had a hard time following along and got a bit frustrated, but kept trying and didn't quit. I was a bit disappointed that there wasn't as much instruction on what to do, it's assumed you know how to do a grapevine, mamba etc.. The pace is very fast and for myself I had a hard time. Half way through this section, we move on to boxing, and I REALLY loved that until she added the hopping in with the punches, again I'm not super coordinated so it left me messing up quite a bit and not being able to follow exactly, but for those who have the coordination you should have no problem following along. I'll give it another whirl tomorrow and see how I do, like everything in life maybe it just will take a bit of practice to get used to and catch on, but for me, this portion of the dvd was my least favorite. 

Next is the Cardio Sculpt potion of the DVD, (12 mins) I LOVED THIS PORTION VERY MUCH!!!  
You start of with some light foot motions that take it into a "skater move", very nice, easy to follow and the instructions and steps came back with this one, so it never left me going "HUH??" (like the previous dvd), add in some squats, jumps lunges and some dumbbells as well and you get a massive workout in just 12 minutes!! I used 10 pound weights and didn't have any problem keeping up but would suggest using lighter weights if you're just starting out 


The next is the Tone & Burn section, (20 mins) She starts you off with your dumbbells, and doing squats, with arms, ( advice-- use lighter weights if you're not used to lifting up really high) Then we move to some rowing with the dumbbell while pivoting, then she moves onto a cardio burst with a box step, I had trouble with it as she speed up (again my lack of coordination I'm sure), She does encourage you to work at your own level so I just kept moving in a square instead of hopping. Then it moved onto bicep curls with knee raises and I really liked that, I could really feel my core working as I tried to balance. Again I would say this potion would be for more advanced, but can EASILY be modified for beginners or those with health issues . You keep your weights in hand the whole time and do a variety of things like squats, lunges kicks etc , An amazing workout!~ You finish up doing some exercises on the mat with your weights! I was pouring sweat by the time we finished! Felt so great! 


Next The Total Body Challenge (30 mins) You start off with basic squats (and you do a lot to get started) then add the dumbbells as you squat, followed by some swinging of the dumbbells (like you would a kettle bell) This is a great section, I loved it but you do, do a LOT of squatting so be prepared for that However it's an amazing amazing workout and you feel so awesome when your finished Then we move onto some arm movements and then down to the mat for more arm work with the dumbbells and some crunches and some core work. Loved this section, she gave great directions and everything was easy to follow! Two thumbs up for this portion of the dvd! 


Finally was cool down (4:30 mins) Just basically marching and moving to bring your heart slowly down. If you're familiar with Coach Nicole's DVDs she does the same similar cool downs, which I love, she keeps you moving, and brings your heart down properly instead of just an abrupt stop like some other dvd's do. 

Overall I loved this DVD very much and look forward to doing it again. It has a timer on each section, so you know how much time is left, which motivates me to keep going!! I highly recommend this to everyone! The Dvd comes with a few recipes from the Sparkpeople cookbook as well as a bonus feature section that has Seated Abs Exercises, 3 tricks to burn more fat, About Sparkpeople, About Coach Nicole, and more!! 

You can get your copy of the DVD at Target (and get a $3.00 off coupon by going www.sparkpeople.com/28da
ybootcamp Plus you get 250 Sparkpoints for buying the DVD from Target! 


Please note! I received this DVD for FREE from Sparkpeople and did not receive any form of payment for my review!  

My 2012 Goals

I do not make resolutions, I make goals!! I encourage you to write down your 2012 goals, print them out, keep them with you, put on the fridge, the pantry the cupboards everywhere! When you're goals are in front of you you're less likely to lose site of them and keep working to reach them
<1. To track my food & water consistently and stay in my healthy ranges 95% of the time

2. To be as aggressive as I was in 2010 about getting this weight off. My spark didn't die but it sure isn't as bright, and it's time to change that. 

3. To reach my goal weight of 135. 

4. Exercise 20,500 mins for the year 

5. Run a 10k 

6. Walk -Run -Bike 250 miles or more! 

7. Get my personal trainer certificate (Jan 14th!!) (it's happening but I'm still listing it!) 

8. To Blog more often 

9. To take my trip to Puerto Rico for my 100 pound reward that I promised myself 

10. 2011 was my year of firsts, --2012 will be my year of growth, healing and fresh starts!!