New Month- New Challenge

“IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU!” 

This is JILL – my trainer/nutritionist’s favorite motto, and she lives by it for herself and with all the people she trains and coaches.  Since day one Jill has been challenging to me to keep fine tuning, reaching and developing into the person who I was born to become.  I’ve been evolving since birth, however it was in the last two years that I decided “THIS IS IT!” I’m ready to be good in my own skin, I’m ready to feel the positive effects of clean nutrition, challenging yet doable fitness, I’m ready to set healthy boundaries and “OWN” it, and it all feels pretty awesome.

WORK IN PROGRESS

20 pounds in 2 years seems slow, but to experience authentic change one must continually master a lifestyle over time, which sustains and supports health and vitality. After my 20 pound loss I reset my goal to lose a final 6 pounds more as to be as they say at my “fighting weight.”  Not the skinniest, or leanest but certainly my personal best to perform with optimal energy and performance.  Currently, I’m coming off of a 30 day Team Beach Body I Bet challenge and it kept me accountable and fueled properly. I dropped three pounds, and kept off 2.  My new short term goal is 3 pounds more off by November 30, starting with today’s nutrition and personal training – strength and conditioning session with Jill, but first here’s a looksee at the past 24 months….

PHASE 1-7

PHASE 1: Worked with Jill mostly in NUTRITION and slowly added running.

(I had been a triathlete, but was recovering from a painful back injury which had laid me up and prevented me from working out thus gaining weight.)

PHASE 2 PERSONAL TRAINING & continue nutrition

PHASE 3 COMPLETE STABILITY PHASE-start strength and cardio circuit

PHASE 4 INTRODUCE SHAKEOLOGY/21DFX

PHASE 5 SET LAKE TAHOE GOAL- change workout to meet 74 mile cycling goal

PHASE 6 21DFX EXTREME

PHASE 7 INCOPROATE TRAINERIZE for accountability

BEGINNING MONDAY…..

hammer

PHASE 8 HAMMER & CHISEL : Stability + Strength/Power + Clean Nutrition = 3 pounds more!  I’m really excited and I’m committed to the challenge.

masterpiece

 

After reading this love letter from my remote coaches, Autumn and Sagi, I’m going to power up with essential oils to support the best possible workouts!

Peppermint oil

In 2013, a small study was published in the Journal of the International Society of Sports Nutrition. Twelve healthy male students drank one 500 ml bottle of mineral water mixed with 0.05 ml peppermint essential oil for ten days. Various readings were taken before and after the 10-day period.

Researchers found that peppermint oil proved effective on exercise performance, gas analysis, spirometry parameters, blood pressure, and respiratory rate of all twelve students.[1] In other studies, peppermint essential oil used as aromatherapy has been shown to raise the pain threshold, lower perceived physical workload, effort and anxiety.

Eucalyptus, wintergreen and cypress oils 

Following a hard workout, mix these doTerra essential oils with a neutral carrier oil like coconut or grape seed oil and work the mixture into your sore muscles for relief.

MORE INFO ON ESSENTIAL OILS FOR PRE, WORKOUT AND POST can be found at…Home Cures That Work

If we are to live life to the very fullest, it will be more enjoyable in a healthy and energized mind and body!

It’s a new month- Challenge yourself to begin a new chapter which helps you become your very own masterpiece!

XO

Carpe Kefi!

 

Kiki is a master interviewer with 25 years broadcasting on Kansas City and Chicago radio. She was a prevalent force at WMAQ & WBBM radio where she was the first female airborne news/traffic reporter in the "Windy City". Kiki’s voiceover work has garnered her Omni awards for Evian water and Coca-Cola commercials. These days Kiki enjoys energizing audiences on stage during motivational speaking engagements, and through writing. Her highly regarded “Kefi-That Life Force” column, was published previously in The Greek Star. She’s currently working on her first non-fiction book. [ View all posts ]