Tag Archives: workout

Have You Celebrated Yourself Lately?

11 Mar

KateUpdates Just DID it.

The weather was crazy over here in Ohio-land this weekend. It was in the upper 50’s on Saturday and yesterday, it was 68 degrees!! I am now officially cleaning out my closet and preparing for spring. That’s it. I cannot wait any longer! The weather wasn’t the only crazy thing that happened this weekend … I actually went running (!) AND I ran over 5 miles (!!!) blasting my previous distance (4 miles) out of the water. I’m so proud of myself.

As I was running in the gorgeous windy, sunshiney weather I was reminded about the need to celebrate. I don’t think we celebrate ourselves enough. I know I don’t. I’m talking about celebrating when you accomplish goals whether they’re little or big. Taking a breath and embracing the moment. Appreciating your hard work and acknowledging how far you’ve come.

Let’s take a moment right now and celebrate our accomplishments. There are definitely some amazing milestones worth celebrating.

  • Did you resist food temptation? Celebrate!
  • Did you workout when you didn’t feel like it? Celebrate!
  • Did you just beat a personal fitness record? Celebrate!
  • Have you made progress toward your 2013 goals? Celebrate!
  • Have you cut out negative influences resulting in a healthier you? Celebrate!

There are so many reasons to celebrate and we pass them by all too often. Today, my challenge to you is to give yourself a pat on the back. Do a crazy little dance. Jump up and down. Sing or shout and celebrate yourself. You deserve it.

[spotify id=”spotify:track:21RDsw7wzUJNl2FbWTgEfJ” width=”300″ height=”380″ /]

~ Kate

P.S. I have an exciting announcement! Very soon (maybe even in the next week!) I will be moving to a self-hosted site. You’ll be able to find me at KateUpdates.com (much easier than my previously long url). This will enable me to offer more helpful resources so I’m really excited about it. I will also be changing the look and feel of my blog so it’s going to be pretty awesome. Just a heads up … more to come!

Accept Your Flaws and No One Can Use Them Against You

21 Jan

Kateupdates Not PerfectKateupdates Happy Monday!

Woah it’s been a crazy few days. So, as I’m sure you noticed, I didn’t share my grocery basket with you yesterday but that is only because I didn’t get to go grocery shopping as planned. Instead, my amazing husband is going to hit up the grocery store for me since he has MLK day off. This whole starting a business thing is proving to be pretty time-consuming and until I’m completely done with my “office-job” next month, Daniel has been pitching in and helping even more than usual. ::love him::

OK so today I want to encourage you with this thought: you will never be perfect. I’m not trying to single you out here because the same thing applies to me. This is a lesson I’ve been learning for some time and I need reminded of it because I’m a bit of a perfectionist. There, I said it. Whew. That means, when it comes to eating healthier and choosing to make my health a priority, it only makes sense that I would try to apply my perfectionist tendency to those topics as well.

And, because I let it “all hang out” here on my blog, Facebook page, YouTube channel, I get lots of feedback on what I’m eating, how I’m eating it and if there’s a better alternative. I love getting comments and learning right along with you as to what truly is healthiest to eat and do but I want to say that this health journey is never going to be perfect. Mistakes happen. Indulgences happen.

So, if you mistakenly eat something that has ingredients you typically avoid, don’t beat yourself up or freak out. Just avoid it in the future. Do I sometimes eat peanuts in my fruit and nut mix because that’s what the grocery had and I was hungry? YES. Did I eat cheese while hanging out with girlfriends last night, even though I’m allergic to dairy and it’s not really Paleo? Yep. I’m not perfect. Neither are you. And that’s OK.

Decide what’s important to you and don’t beat yourself up about the little things. The road to extraordinary isn’t perfect. It’s unique, just like you.

Good. Now that we got that out-of-the-way, we can have a way less stressful week. 😉

~ Kate

P.S. I’m going to share my grocery basket AND this fabulous recipe for Almond Meal Chicken Fingers soon so stay tuned.

KateUpdates Chicken Fingers

Hit the Ground Running: Tips for Achieving Your Food and Fitness Goals

3 Jan

KateUpdates RUN
Since it’s the new year, many of us have set goals or made resolutions to eat healthier, quit a bad habit, drink less and/or workout more.
Whether you’re starting a workout routine for the first time, running a half marathon, starting the Whole30,  eating clean or Paleo my hope is that these tips will help you get a head-start to be healthier and happier in 2013.
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  1. Make a plan. What are your goals? Make sure that they are realistic for where you are right now and then write them down and put them somewhere you can easily and regularly refer back to them. Add dates to each goal and create smaller, milestone goals with dates to help you know where you are in achieving your goals.
  2. Tell the world. I’ve found it really helps me to achieve my goals (see 30 Day Challenges) to tell as many people as possible.  Announcing your goals can increase the likelihood that you’ll accomplish them. So share it on your Facebook status, tell your friends, family and coworkers.
  3. Eliminate temptation. What is the greatest challenge you face in accomplishing your goals? What could get in the way? This may mean that you skip on some social events to avoid eating out initially. Drinks after work may have to go until you get control. Be relentless. Don’t worry about what others think. This is your body, your mind and your life. Take charge of it!
  4. Team up. As you go around telling others about your goal, notice if others have goals similar to yours and offer to help encourage each other. You can also join a Facebook group and find local support groups or online communities to help strengthen your resolve. I did Weight Watchers years ago and there was tremendous value in the weekly “check-ins” for me.
  5. Keep you eye on the prize. You know that plan you made earlier? Look at it daily or even hourly if you need to. Use sticky notes, markers or iPhone reminders as necessary. Get a little crazy for the sake of accomplishing your goals. Don’t forget the big picture. The temporary pleasure of a cookie or skipping a workout isn’t worth a missed goal. You only have one life and you recognized that change was needed. Stay strong and use your support group. You’re stronger than you give yourself credit.
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Looking for more detailed resources? Read some of my past posts about getting on the right track after the holidays by clicking here.

What are some of your “live better” goals for 2013?

Do you have any tried and true tips you’d add to this list?

~ Kate