Monthly Archives: February 2015

Train like an athlete: 5 tips to get you started Part 1

Fat loss doesn’t have to be as complicated as some people would have you believe.  I am challenging these “fat loss experts” that though it isn’t easy it can be a lot simpler that what they lead us to believe!

My mind/ body revolts against tracking macro, tracking points, weighting and measureing my food, cutting carbs/fats/ dairy.  I have done it all. It might work short term but was never sustainable and never fun for me.  Can you say cranky, ornery, hungry Mamma!  If it works for you keep on trucking.  Training like an athlete is way less stressful, less anxiety and way more fun! The last two years I have focused on leaving the diet/ fat loss mindset behind, moving more, doing something to  build muscle three times week ( I like to use a variety of tools including kettlebells, barbells and bodyweight) , fueling my body with nutrient dense foods most of the time and NEVER  deprive myself of the things I enjoy has been way more sustainable and enjoyable. And I am so happy the the results. I am healthy and strong and loving life!



Two years ago I would not have had the strength or energy because I was cutting carbs, dairy, eggs . Basically eliminating entire food groups for my diet.  Today I can do a Turkish Get Up with a 55# barbell and a 65# kettlebell.

Athletes are not hyper focused of fat loss and  beating their ass into the ground with their training. They do not restricting food groups or label food as  good or bad.  Recovery and sleep is very important as well.  Lets dive into these tips to get you started on the road to train like an athlete where life is your competition.   You will become stronger both  mentally and physically.  AND losing fat and building muscle is a nice side effect:)

 YOU are an athlete and LIFE is your competition.  Now let’s start training like one. 

1. Your mindset.  Your external environment is a direct reflection of your internal  environment.

Translation: Your habits and actions are a direct result of what your subconscious “believes”.  You need to become aware of the mental chatter inside your own head and then you will be able to change the diet/ fat loss mentality.  You are good enough right now.  If you do not get your head wrapped around this idea you will go back to the habits and actions that your subconscious believes in.

Ever heard “I have no willpower.”  ” I am so tired”  ” I don’t have time” “Taking time for myself is selfish” “I am so fat and uncoordinated””I can’t do that!” are a few I have become aware of in myself  and I see it a lot in the people I help.   Losing 20 pounds is not going to help your subconscious beliefs. You will be 20 pounds lighter and still be fighting your subconscious beliefs with will power.  And let me tell you will power is exhaustible.  You only have so much kinda like a battery.   I know from personal experience.  Work on discovering what your internal chatter is by becoming aware of what the voice in your head is telling you.   I preach this  all the time but it is so important!

Action step:  Start journaling 10 minutes a day.  Sit quietly and just write down the chatter in your head.  Now a days when I am driving I like to use my iPhone and speak what is going thru my head and go back at the end of my day and listen and write.  This drill is how I discovered what my subconscious beliefs were .  I wasn’t even aware I believed this way until I started doing this exercise. It was only when I became aware of what my subconscious believed that I was able to start changing, reassuring and redirecting my subconscious.

Give this a go.  It is so important to become aware of your self talk so you can discover the stories that are holding you back!

Go rock this day friend!

P.S. Feel free to sign up for my e-newletter for more tips on mindset, movement, and nutrition.



“Kashton, Kashton he’s our man. If he can’t do it no one can!”





Do you ever struggle with motivation? Motivation to workout, eat healthy, move more, do the laundry:) I know I do. Maybe not the working out but other things for sure!  My laundry and house work have a tendency to pile up!  So keep an open mind as we head down the rabbit hole here and look at motivation verse inspiration.

I need you to understand that motivation is an external component. You use motivation on someone to energize and excite them. It is great short term but doesn’t really last for the long haul.  Hence the wrestling cheer.  A wrestling match is short and filled with intense emotion.  Not sustainable for very long. But what keeps the athlete driven and focused in the hours of practice and disciplined with  his nutrition, recovery, and sleep? I would have to say it comes from somewhere deep inside. An internal component that the athlete draws from to keep plugging away on the journey.  I call it inner inspiration.

So how do we tap into that inner inspiration?!? First being aware that it even exist is a great beginning.  Quit looking for external sources to motivate you.  Go inside and look at the internal dialog/story (aka excuses ). Now, what is stopping you from doing what you want?  Let’s take a look at a few that  I have help others as well as myself over come.

“I don’t have enough time to …”    This is something I say to myself a lot.  I recognize this story in my own head.  I know that I make time for the things that are important to me.  If your intention is to start exercising I challenge you to start with once a week. Or make it even easier by starting with 10 minutes of pushups and squats at home once a week.  If you can be successful/ consistant with once a week feel free to add another day.  Make it easy.  Easy gets done.  Especially if you are just beginning.  I see to many people start balls to the walls and burn out after the first 2 to 4 weeks.  Long term consistency is what we want.  Just like the athlete.

“It is selfish to take time for  myself.”  Here is another one of my personal stories I struggle with.  But I have come to understand that I am so much nicer to be around and way more productive when I can take some time for myself to do a workout, prepare healthier food and take time to de-stress. Again start small.  Make it easy. Easy gets done.  Like a 10 or 20 minute bath or walk or some quiet time to read a book or a quick sweat session of pushups and squats:) I <3 pushups and squats can you tell:)

“I don’t want to cook two separate meals”  Hello!!! If it isn’t good enough for you to eat your kids shouldn’t be eating it either.  If they are hungry kids will eat the food in front of them.  Experiment with recipes. I have my kids help pick out things to try and have them help cook!

Strive to be the athlete that draws on their inner inspiration.  You are an athlete training for life.  Be 365 strong.  You are in this for the long haul not the next 30 days.  It is a journey, enjoy it. Practice being present and aware in the moment and the fat loss,  body, mind, soul transformation will happen!