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3 Ways to Fight Viruses

3/9/2020

The fear of the unknown is uncomfortable, and with the increasing threat of the Coronavirus spreading the globe, it’s important to take the appropriate precautions and stay informed with accurate data.

We also have to remember too that times of uncertainty allows for growth in other areas of our life.

Besides the hand washing and taking the appropriate precautions, let's not forget to maximize these three things that are under our control in times of chaos regarding our health:

Utilize the Most Powerful Drug Available to You. You have an abundant drug under the hood that's called your immune system. Whether you know it or not, your immune system can fight off more bugs, viruses and bacterias that any other drug in the market. No side effects either. In order to maximize the potential of your immune system, there are some things you can do to strengthen it so it can fight off even that nasty flu!

1.) Exercise is by far the best way to strengthen your immune system.   Sitting at home in isolation without doing any exercise is possibly the worst thing for your immune system. All it takes is an amazon box that contains the virus (from someone that was exposed to the virus handling it) to arrive and your system may not have a fighting chance. Hundreds of studies have proven the effects of exercise on improving immune response.

Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before.

Exercise trains the body to better handle stress, allowing for the body to better handle stress hormones which decreases the load on the immune system.

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu or other illness.

Recently, researchers at University of California San Diego School of Medicine found how just one session of moderate exercise can also act as an anti-inflammatory. One 20 minute workout session produced an anti-inflammatory cellular response. There was a decrease of 5% in the production of cytokines which is a protein that causes inflammation in the body.

2.) Update the Software. I'm not talking about the one in your iPhone, but the software in your brain. So many of us become victims of the negativity all around us. The brain is just as important as the body when it comes to living a less stressful life and maximizing our immune system.

Remember that continuous cortisol induced by stress lowers our immune system’s ability to ward off diseases.

A good first step is shifting to a more proactive mentality. Instead of letting the emails, social media, news dictate your emotions for the day, find those rituals that are going to help establish the right foundation for you to maximize your morning. This will ultimately lead to a much more successful (and productive) day. It will also help you deal with stress much better.

Easy rituals include reading and listening to self development or positive materials first thing in the morning. Meditation, prayer (with a focus on more gratitude than requests) or simply sitting in silence can do wonders as well. These things help the brain put the "brakes on" the upcoming thoughts that may come your way later in the day.

3.) Choose Clean Fuel. Vegetable oil, sugar, saturated fat, phosphoric acid in sodas causes a constant storm in our artery walls which tears the inner linings leading to plaque accumulation. The combination of too much fat and sugar creates havoc in our body. Even if we exercise regularly, our body usually burns only the sugar, but stores the fat for later. Intra-abdominal fat releases molecules called cytokines (yup, the ones mentioned earlier) that sets off inflammation all over the body. Obesity is essentially a state of inflammation.

Reversing that inflammation and stress in our bodies starts with the food we eat. Focus on adding more anti-inflammatory foods to your diet. These include fruits, vegetables, legumes, nuts, seeds. They are filled with antioxidants that fight off free radicals.

These foods also equip the immune system with the essential nutrient dense foods that allow the body to fight off infections and diseases more efficiently. It also supplies our bodies with the nutrients needed to maximize function of our organs including our brains and digestive system.

Careful getting caught up in the hysteria. Take the appropriate measures to protect yourself from getting ill, but also remember to focus on the things that are under your control.

Cleaning up your nutrition, getting your daily exercise and strengthening the mindset will pay you dividends in so many aspects of life, including the mega boost that your immune system will receive.

Make it happen!

Kendrick

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3 Ways to Maintain Motivation

2/11/2020

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February is here, and the resolutions are slowly disappearing.   The statistics on how many people actually follow through and accomplish their New Year’s resolutions are rather grim. Studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% actually accomplish it.

Now, if we could be honest with ourselves for a second, I don't think it's because we are too busy. Maybe we decided on these goals without proper mental preparation.

I believe a mindset shift can unlock so much of our potential.

Here are 3 ways to help you stay committed:

1.) Mood Follows Action:

Believe it or not, you'll get to about week 4 of January and that initial spark to go to the gym may lose a bit of it's luster. Rather than "feel like" doing something, the surest way to shift out of your discomfort or resistance is to lean into action.

Whether it's to clean the garage, prepare dinner, or workout, the easiest way to find "motivation" is to get moving! Put a 5 min countdown on the clock and see how much you can get done. 9 out of 10 times, you'll want to keep going in order to complete the task.

Take that first step. So many of us wait for "inspiration" to arrive and take us to where we want to go. Talk to any pro athlete and they will tell you that it's not everyday that they feel inspired to workout.
They just show up and get moving. From there you build a little momentum, which translates to consistency. Results are a byproduct of that.

2.) Shift your Focus.

Whatever you focus on expands!

The more you focus on the desires that you want, whether it’s alcohol, excessive food, the news or video games, the more you’re going to want those things.

Instead, if you can shift your focus to becoming the best version of yourself, then things really start to change.

Read a book, meditate, go for a walk, workout, sit in silence, journal, give thanks, talk to someone you enjoy talking with.
These are enhancing activities that can help you focus on the things that really matter in your life. Include some of them in your daily life.

3.) Train our Willpower Muscle:

Similar to how exercise strengthens the muscles, working on strengthening the “will” translates to stronger willpower. The body can only adapt is there is consistent practice. The Stoics did this really well.

The Stoics would practice self denial on a regular basis; whether it was lack of food or lack of comfortable clothing, this practice allowed them to refrain from doing things that others cannot resist doing.

As a result, they had incredible control of themselves. The self-control helped them align their life values, which ultimately increased their chances to live a good life.

“The more pleasures a man captures, the more masters he will have to serve.”- Lucius Annaeus Seneca, Stoic Philosopher

Voluntary discomfort is something that the Stoics practiced and although it may sound crazy by modern standards, it’s worth a try when you realize that you are broadening your comfort zone and eliminating the fear of discomfort.
If hunger strikes, try going an extra 20 minutes without rushing to the kitchen in order to eat immediately. Try getting up 20 minutes before the alarm goes off.

Discomfort and uncertainty allows for growth.

Eyes Up, Rise Up! Let's Go!

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Becoming Resourceful & Losing 50lbs

10/8/2019

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Last week I shared this story about Jack on my social media. Wanted to pass it along here for those without social media. Hoping Jack can inspire you too.

Meet Jack. 50 lbs lighter and feeling amazing!

For the past 3 years, I’ve had the privilege to do a nutrition talk to a local company (NOVO) once per month.

Jack is a guy that works at the hotel where the meeting takes place and he is responsible for setting up the room and bringing out the food for the group of 60-70 employees attending the meeting.

Today, he came up to me and shared that he lost 50lbs in the past 6 months. He did it after getting inspired by some of the nutrition talks I presented, but primarily a talk I did on my Grandma and the power of eating in moderation (She lived till 100 and past away earlier this year). For some reason that talk resonated with Jack and he completely transformed his life.

Besides the weight loss, he no longer needs cholesterol meds, blood pressure meds and his blood sugar is back to normal. His blood panel is “shockingly “ healthy according to his doctor.

The moral of the story—besides acknowledging the hard work of Jack and acknowledging Grandma—is YOU have the power to choose. You can choose to be resourceful and figure out ways to overcome challenges in order to get where you want to go.

You don’t need all the tools right in front of you. You actually have a lot more tools than you think. We live in the information era where so much information is right at your fingertips by way of your phone!

You don’t need the perfect moment. Work with what you have and develop the habit of becoming resourceful.
I think the moment you start to look at challenges as something that is part of life--and not something meant to stop you from pursuing your goals-- you learn to become resourceful... and that is a powerful thing.

Jack simply listened to the presentations in passing while he was working and he made the decision to take action and develop new habits in his life. He started eating healthier, and he started to move a little bit more.
He didn't have a gym membership, fancy food delivered to his home, a nutritionist or a personal trainer.

He worked with the information he received, got inspired to learn some more on his own and turned knowledge into action.

Once Big Mo (Momentum) came along and he started seeing results, he just kept going and developed some non-negotiable rules in his life.

I encourage you to do the same. What is a change that you’d like to make in your life at the moment? Can you develop micro habits on a daily basis that are non-negotiable?

How can you get more proactive about making it happen? What is an action step that you can do today in order to head towards those changes. One step at a time.

If you need help with the first step, let us know! We are here for you.

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Post Baby 40lbs Weight Loss

9/17/2019

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For this week's inspiration, we got a chance to catch up with Erica Day. She joined K-Fit earlier this year with the intention to get in better shape after her second child. Since joining, she has lost 20 pounds (40+ since baby)! She always brings a good energy to her sessions and we're lucky to have her as part of the K-Fit Family.

1) Where's your Hometown?
Reisterstown, Maryland (outside of Baltimore). I moved to the Bay Area in 2008 after graduate school for a job in San Francisco. We've slowly made our way down to the Peninsula over the last decade.

2) Share 3 Fun Facts about yourself.

a) I married my high school sweetheart, Paul. (we met when we were both 14, dated all of high school, took a 6 year break during college and grad school, and then got back together when I moved to CA for a job; he was here doing his PhD at Stanford)
b) I have an older brother named Eric
c) I secretly wish I could be a professional hip hop dancer

3) Favorite (Healthy) Food
For me, good healthy food is simple. So, anything that uses whole, clean ingredients is a favorite of mine. I've learned over the years less is more when it comes to food and really try to keep it simple at home for me and my family.
If the ingredient list has a bunch of stuff in it I can't pronounce, I avoid it (this is not to say we don't indulge and not buy junk food because we do! Just in moderation :) ).
My ultimate favorite healthy food though (as lame as it sounds) is just a big salad with lots of different in-season veggies with some added protein on top and a homemade salad dressing.
We pretty much eat that every Monday night at home and I just rotate what the protein is and put whatever vegetables I've gotten that week from the Farmer's Market in the salad.

4) Share a little about your story on why you decided to get fit again...
I've played sports since the 6th grade and played Division I field hockey at Georgetown so working out has always been part of my routine.
After my first kid (Gabrielle, aged 4 now) I had a really hard time getting back into shape and fitting into my old clothes. I never lost all my baby weight from her (and I gained a whopping 50lbs with her!) and felt terrible about where I was physically.
I had a really hard time fitting in working out and it took me a good year to finally get a routine down.
At that time I was doing mostly CrossFit type workouts and while I liked them, I didn't lean out as much as I wanted to - my body type just seemed to bulk up with those types of workouts.
Then, I got pregnant with my second kid and while I was MUCH better the second time around about my weight gain, I still got big by the end of my pregnancy, but this time was determined to lose my baby weight within a year of my son's birth.
I knew that not only did I look better if I stayed active, but felt better physically and mentally and I wanted to be as present for my family as I could.
Having 2 young kids is exhausting and working full time, but staying fit not only helps me keep up with them, but it also helps me mentally have the space and time I need for ME. Above all, I workout for me alone because I know I'm a much better mother and partner when I'm feeling physically and mentally better.

5) What do you love most about Studio K-Fit ?
I got introduced to K-Fit by 2 friends and neighbors who had been going for some time. I used to pass by it all the time because I am always at Marsh Manor and was always curious about it. What I love about it most is really the people.
I think most people agree that the culture there is very supportive and all the coaches are so well-informed and willing to help you. I also love the schedule and how they have a variety of times for classes so it can fit into my schedule.

6.) Has losing all that weight changed your view of fitness and nutrition?
I wouldn't say it has changed my view because I think I've always known that it's not rocket science when it comes to working out and losing weight: you need to burn more calories than you're taking in and also eat a balanced diet.
But, getting back into shape at K-Fit has made me realize I CAN make it work and fit it in even with a busy life working and being a mom. That's empowering and motivates me to keep coming and working towards new fitness goals.

7.) Has your workout schedule changed and what motivates you to get your workout in after a long day?
100% yes. Because of the 2 little ones at home now, working out needs to be squeezed in between drop off, pick ups, busy weekends, etc. I find it works better for me if I can get things done in the morning and have the rest of the day to do work or be with the family.
It used to be completely different and I'd work out after work, but now from 4-8pm, life in the house is way too chaotic for that. On the weekends, I'll squeeze in a workout during nap time :)

9.) What you tell someone who is intimidated or discouraged in their fitness journey?
Baby steps! Start small and make small goals for yourself first. You don't need to start with the goal of "I want to run a half marathon" right off the bat.
Everyone's fitness level is different and recognizing that and where you are is key to making sure you don't overshoot or burn out. Also, if you're moving and working out that's already the first step, which is huge! Just keep doing that and the rest will fall into place.

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6 Reasons You're Not Reaching Your Goals

7/11/2019

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The road to success is often not laid out in a nicely aligned brick road. Sure, it may look like that when you’re looking at someone else’s current success, but what’s often not seen is the struggle of the journey.

In my field, there is nothing more rewarding than witnessing a person's fitness transformation and success. Whether it’s weight loss, or seeing improvement on their recent blood panel, or simply just having a little more energy to win the day.

Hearing about people’s wins —as Marie Kondo would suggest— “sparks joy” in me and that’s what keeps me motivated as a coach.

Having 16 years under the belt in the industry, I got a chance to see plenty of victories, but also plenty of goals not achieved.

Everyone has their reasons why fitness dropped out of their priority list, and maybe it’s even for legitimate reasons. For 9 out of the 10 of those dropped goals though, the commonality is very clear.

Here are 6 reasons You’re Not Reaching Your Goals and how you can fix them:

1.) Taking Responsibility. Your life changes the moment you start taking responsibility for everything that happens to you. I’m not talking about placing guilt on yourself. We are responsible for our thoughts and behavior, whether deliberate or unintentional. Try to be accountable on how you respond to situations around you. Refrain from pointing fingers to other people or situations.

Accentuate the positive. Lean towards maintaining a positive attitude when appropriate. Have you ever noticed that people who don’t take responsibility for their actions are negative and cynical. It’s always someone else’s fault. They are perpetual victims. When you shift that focus from what is wrong to what can be done to make it right, your stress level drops and life changes for the better.

2.) Seeking Validation. Why is there such a need to share all of life’s fun highlight on social media nowadays? Most would not admit, but maybe, because there’s the validation factor from others.

I know I want to be acknowledged when Brazil wins a major soccer game, so I post about it in hopes to get support from all my Brazilian supporters/friends, all while hoping to also strike a cord on all my Argentinian friends =)

Now, generally there’s nothing wrong with seeking support from friends. If done right, it can build strong bonds.

The fine line here is if those validations become your way of life. Do they dictate what you share next? Same with your fitness goals. Are you constantly seeking approval because you just joined a gym, or just started your nutrition challenge? What is the root reason for your fitness goals. Define them clearly by asking yourself—“What do I want?”

3.) Negative Self Talk:

Our brain is over 2 million years old and over those years it’s been trained to scan for danger, and avoid certain situations. It has also been primed to make assumptions about everything! Sometimes those can be correct, but often times we use the powerful hard-drive that our brains are, to work against us.

Investments of negativity will not produce positive results. This is like accumulating mini viruses on your hard-drive. You have to be your biggest advocate. Every time you put yourself down, or bring half the energy into a situation, you are priming yourself for a much harder road ahead.

Think about what you feed the brain. Put junk in, and you’re going to get junk out. Focus on feeding it the good stuff and you’ll operate on another level.

4.) Lack of Knowledge Vs Lack of Enthusiasm

“If I just take another course in this, I’ll be ready” mentality. We’ve all seen them, those that stay in school extra long out of fear to get out in the workplace, or out of fear they are inadequate for the job.
You can stay at home searching for “best workout to burn fat” or “best diet ever”, but most often than not, you already know the answer. Avoid excess sweets & alcohol, control you portions, don’t go over your daily caloric limit, and exercise consistently.

The industry makes billions off preying on people who have a fear based mentality about their health.

Shift your focus to things that are going to move the needle; The action steps. What time and day are you going to workout? Who can you get as an accountability partner? This can be a friend, family, a trainer or even the people you take class with.

Attitude, Effort and Enthusiasm are far more important factors when it comes to getting into a consistent fitness regimen.

5.) Adversity Quotient (AQ)

AQ is refers to the ability for a person to deal with adversity in his/her life. I have never met anyone without any challenges in their life. The fact is, obstacles are a part of life. Don’t let them define who you are or deviate you from your goals. Instead learn to embrace them and label them exactly for what they are; a challenge.

In a challenge, there is the beginning phase and the end phase. You either win or your learn. You don’t lose. Ever.

6.) Define Your Success

“Define success on your own terms, achieve it by your own rules, and build a life you’re proud to live.” -– Anne Sweeney

What motivates you to get in shape? What does being in shape mean to you? What activities inspire you? What group of people inspire you? Your friends and family may have different ideas, and that’s ok.

Everyone is on a different path with different goals. You don’t have to complete a marathon to feel successful. Simply being able to walk with friends on a weekly basis may be your idea of success (and that’s probably a healthier option too :)

Believe in yourself and have the confidence to follow through with what you believe success means.

It comes down to having the confidence to be comfortable with the uncomfortable, staying on your lane and being honesty with yourself. Are you truly doing your best to achieve your own goals and are you following the right path without the needing of approval by others.

See you at the studio!

Committed to your health,
Kendrick

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5 Ways to Fine Tune Your Mindset

6/25/2019

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Constructive self-evaluation is important because we get to reflect on things that have happened.
It also gives us insight into how we can grow and do things differently in the future.
Self-reflection is considerate and respectful inner dialogue.

Negative self-talk, on the other hand, drains our energy and confidence; triggers feelings of shame, sadness, frustration, embarrassment and hopelessness. It interferes with our progress and prevents us from moving forward.

Many studies show that harsh self-criticism causes higher levels of stress, anxiety and depression.

Now some good news! We CAN learn to speak to ourselves in a kinder and more respectful manner… but of course any change comes with practice.

Pay VERY close attention to your inner self-talk and the conversations in your head. This happens all day long and if we're not somewhat conscious of what's happening, our lives can begin to spiral.

Here are a few exercises to consider when training your mind to think differently:
(Some of these might seem a little out there, but if you stay open-minded, this could have an incredible impact on you!)

1. What would you say to a friend who is in the same situation? How would you talk to them? What advice would you give? Or… what would your best and dearest friends say to you in those moments?

2. Be mindful of your thoughts and instead of telling yourself: “I’m so disorganized!” train yourself for success, "I’m not as organized as I’d like to be so I’m going to commit to cleaning one area of my home each week until I feel more organized."

3. Give your inner critic a name… it will be hard for you to take those inner remarks seriously if you say: “Oh, here’s that old Nag again!”
Brené Brown, PhD, a research professor at the University of Houston Graduate College of Social Work and author of The Gifts of Imperfection, calls hers “The Gremlin”.

4. Shame breathes 3 things: fear, blame and disconnection. If you have any of these emotions running around inside your head, find the courage to call someone and talk about it! Make sure this person is supportive, and you’ll probably end up feeling a lot better and possibly even laugh about it.

5. Embrace imperfection! Realize deeply that there’s nothing interesting about being perfect.
You know what else? No one ever inspires others by being bulletproof, but their willingness to mess up and try again!

Vulnerability is key to deeper connection.

I want to encourage you this week to change your inner-self talk to something empowering and positive.
First, just become aware of the conversation going on in your head, and then use the strategies above that resonate with you to help shift the conversation.

Keep in mind this is something we ALL struggle with at some point or another.

Committed to your health,
Kendrick

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5 Quick Tips To Slim Down Before Summer

4/22/2019

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1.) Eat “Bulky” to Slim Down.  Choosing “big” and bulky foods such as fruits, vegetables, soups, and salads will fill you up without packing a lot of calories. These foods are filled with fiber and water, as opposed to “smaller” foods that tend to be sugar-rich and dense with calories.

Many studies have shown that our hunger tends to be satisfied by eating a certain volume of food, (4-5 pounds per day) rather than the amount of calories per meal. Conclusion: Eating more bulky foods will help to curb your hunger and help you to lose weight faster.

2.) Snack Smart.  When starting any weight loss program, cravings can absolutely kill your diet! When you are craving fat-rich or calorie-rich foods, try and find a lower calorie food to pair with it. For example, when craving chips, eat it with lots of healthy, fresh salsa (which is low in calories and will fill you up!)

The good news is, as your body gets more accustomed to eating nutrient rich foods, you will crave these sugars less and less. This very important for long-term weight loss.

3.) Heat It Up For Breakfast. Oatmeal and other hot cooked cereals have only 1/5th the calories of dried cereals. Hot cereal packs around 300 calories per pound where dry cereals can contain 1,400 up to 2,000 calories per pound! In addition, hot cereal is more filling and can be a very nutritious way to start the day. A great addition to any weight loss strategy.

4.) Pasta over Pizza.  Pizza dough is very dense with calories, containing around 1,250 calories per pound. This is not even including the cheese, tomato sauce, or any toppings. Pasta is a much more health conscious choice when eating Italian. Your typical pasta dish, including the tomato sauce and vegetables will take you down to around 600-700 calories per pound.

5.) Focus on the breathing. Did you know that fat loss happens mostly via exhalation? Whether you're doing a K-Fit HIIT workout or going on a walk around the block, make sure you're huffing and puffing a little in order to kick start the fat burning process.

Despite what some "experts" say, there is no mystery fat burning zone. You are burning fat the moment you start moving (the ratio changes as you exercise; the further into the workout, the more fat you burn). Focus on activating bigger muscle groups by doing squats, pushups, lunges, rowing, biking. Weight bearing exercise will also help to maintain/ increase bone density which is very important to help prevent osteoporosis. Try to find at least 15 minutes in your day to do some form of exercise. Good for the body, good for the mind.

If you're looking for other ways to slim down, make sure to check out our 28 Day Summer Slim Down Challenge starting next month. Our last round in January saw participants lose an average of 9.5 lbs (click image below for details).

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8 Simple Tips To Achieve Your Best Shape

4/10/2019

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The idea of getting in phenomenal shape is usually an overwhelming thought by many. There's a tendency to think that only that gruesome Rocky type of workouts and eating oatmeal, kale salads, and salmon daily is the only way to get in amazing shape.

Nothing could be further from the truth.

Sure, you need to find a different gear to operate from, but getting in the best shape of your life does not require that obsessed mentality.

Most of the things that you can do to fine tune your body & health are relatively easy and it can be implemented right away.

Here are 8 things to help on your quest:

1.) Shift your focus to habits, not end goal.

Most people get caught up in the final goal (ex: losing 30 pounds) and completely lose sight of the process. It starts with a single step. It may be putting the alarm on, then getting out of bed when the alarm goes off, putting your running shoes on, and so forth.

Reverse engineer the process and visualize each step.

The focus should be on each action step, not on the end result. Focusing on the process will eventually take you the finishing line.

2.) Get Specific.

Instead of saying: " I want to lose 30 pounds." Be more specific by placing specific timeline and actions.

"I want to go to the gym 3x per week for the next 4 months and drop my junk food habits by 50% each week and add one more vegetable to my plate each day"

Break down your ultimate goal into daily goals and cross them out (actually do that in a calendar) each time you complete them. Every nutrition challenge we've had, we require participants to mark down an "X" on a google sheet doc if they completed the day without sugar, alcohol or over 100g of heavy starch.

The result is incredible and so consistent year after year; the people that mark down daily are more psychologically in tune and conscious of what they are eating and over 80% of participants that mark down their daily "X" during the entire challenge lose the weight required.
That's what builds momentum! Speaking of which...

3.) Momentum Creates Motivation.

Despite what you may have been taught to believe, motivation doesn't just happen. You have to create it.

Sometimes motivation comes from watching others practice a behavior that we want to adapt, but that is very short lived.

A more sustainable way is learning how to develop our own motivation by building momentum with the 'just do it' attitude.

Have you ever started washing a couple dishes and then ended up cleaning a few extra, then wiping all the countertop, stovetop and even microwave? Or you started cleaning something out of the garage and found yourself tackling boxes even 2 hours later.

That's momentum in action and the hardest part is starting out. Once you get going, you start to immediately build motivation to finish the project. This works amazingly well for workouts too. Just get your butt to the gym! Once you're there, you're going to do something.

At K-Fit, you don't even have to think, we'll have the workout of the day all planned out so all you need to do is show up!

You know our coaches will make you do something once you get there =)

4.) Plan it out.

This one is so important. Simply putting on the schedule when you're going to workout or when you're going to do your meal prep can change your life.
Speaking of meal prep, that is the number 1 way to start eating healthier.
There are several key reasons why everyone should be doing meal preps:

-Saves time during the rest of the week
-You're able to plan MUCH healthier meals
- You're able to practice (and teach others) eating in moderation
-Saves money from eating out. You're also able to buy the proper ingredients without having food going to waste.
-You can spend time on things that really matter (instead of spending 1-2 hours every night in the kitchen after a long day).

I recommend reading the blog, checking out some Youtube videos (HERE is a good one), buy some bento boxes (plenty HERE) and get to work!

Initially, the first couple times you do it, it may take a little longer...but once you get the hang of it, you'll be doing it on a weekly basis.

Did you now that here at K-Fit we have our very own master chef on call? Well, not technically, but we do have an incredibly talented chef, Theresa Rowland who's a member (and is awesome!). She will sit down with you and your family to come up with some meal prep and recipe ideas suitable for your lifestyle. Email me if you're interested.

5.) Reduce Decision Fatigue.

Let's face it, you have enough on your plate (no pun intended) with several decisions that you have to make all day long. Decision fatigue is a real thing and it affects us the most when we're hungry and also when we're tired (usually at the end of the day).

Decisions based around food and what to do eat can be very draining, especially when you're hungry or for some people hangry.

And when that happens, we usually make the wrong decisions.

Shift your decision making to things that are more important in your life. In regards to food, follow #4 to plan it out so you can add structure to your nutrition and achieve a level of health you've never experienced!

6.) Front load your calories.

Aim to eat most of your daily calories before 3pm (at least 3/4 of it). If you’re not exercising, try to eat your complex carbs for breakfast and lunch. If you do workout, add a serving of complex carb for dinner time. Veggies (which are carbohydrates) can be consumed at any time. Legumes also make the winner's circle and can be consumed at any time since they are very nutrient dense.

7.) Clean your environment.

Simple and effective. Out of sight, out of mind. If you leave that pint of ice cream in the house, you will eat it. Get the junk out of the house, and you'll improve your eating habits 10x!

8.) Maximize Your Workout Time.
Many of us don't have the time to workout for hours on end. We want to get in, get it done, and get out (hopefully feeling better than when we came in). Now, this can be done in many ways, but the very best way--in my very bias opinion--is K-FIT HIIT.

The K-Fit HIIT was originally designed as a low impact, high intensity cross training workout for a group of runners I was training. Little did I knew, it would become the studio's signature class with 28 sessions weekly.

Over the years, I've seen some pretty incredible transformations in participants' weight loss, muscle tone, energy level, blood panel readings, and simply overall well being.

You get core, full body functional training, interval sets utilizing both pull/push levers of the body and some pretty awesome coaches to make sure you're doing it right, and turning it up just for you when you need it. Oh yeah, and you'll be burning no less than 500 calories per session.

If you can't get into the studio for the K-Fit HIIT, just make sure to add some intensity to your workouts. Even if it's just a walk, throw some speed walking or jogging pick ups.

Then find a bench after your walk and do some step ups, pushups and dips.

The more muscle groups and energy systems you can engage, the better the results.

And remember, fat is lost via exhalation, so as long as those heavy breathing sessions outweigh the heavy eating sessions, you'll be in good shape. Literally.

Choices are all up to you. With nutrition and fitness you have the power to choose and absolutely change your life. Take advantage of these choices.

Committed to your health,
Coach Kendrick

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22lbs Leaner and Stronger

4/3/2019

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Every so often, we like to acknowledge a member of K-Fit that has put in that extra effort. Someone who not only embraces our culture so well, but also inspires other members with their positive energy and fitness work ethic. Brittany is one of those people and this month we wanted to put the spotlight on her.

Let's dive in and learn a little more about Brittany and how she developed a healthier lifestyle, got significantly stronger and even recovered from injuries in the past year at K-Fit.

1) Where's your Hometown?

My home was in Newark, CA, but I went to school in Palo Alto and then Fremont, CA.

2) Share 3 Fun Facts about yourself.

Born in Panama.
I have 2 dogs, 2 cats, and a snake.... but it's not enough pets.
I got to do an exclusive interview with Allen Ginsburg for my college radio news show.

3) Favorite (Healthy) Food

Homemade "refried beans" made with a combination of pinto and black beans, tomatoes, onions, garlic, salsa and a smidge of butter. It's about half vegetables, but all pureed together so my kids don't realize!

4) Share a little about your story...

I grew up in the East Bay, then moved to New York for college. I lived on the east coast for 9.5 out of 11 years, and the other year and a half I was living in Taiwan. My husband and I met in college, so we like to joke that fear of actual dating will keep us together. I wasn't even able to manage parties and bars. While we were living in Taiwan, we had the opportunity to travel throughout southeast Asia and see some of the most amazing sites in the world. We hiked along the top of the unrestored section of the Great Wall of China and didn't see another person for hours.

We travelled by boat from Thailand to Cambodia and saw as the scenery became more and more poor until even basic farming knowledge had clearly been lost. We got to try such an astonishing variety of food, including a sautéed spider that tasted like soft-shell crab.

At Angor Wat, our local guide (we couldn't resist hiring him - his name was Sauron, and we are huge Lord of the Rings fans) would mock the foreigners running along the river for exercise. "Nothing is chasing them! Why do they run?" he would ask. Obesity is not a problem there, and locals routinely scale palm trees to collect coconuts. I never got used to seeing men with machine guns walking the streets of Myanmar. And the Malaysian movie-rating system was so different we were mesmerized.

I am now a pediatrician, having done medical school in Philadelphia and residency in Oakland. After residency, I spent about a decade working with sick newborns a Lucile Packard. My group would attend high risk deliveries, do newborn resuscitation when needed, and then take care of those babies who were sick enough to need hospitalization but not so sick that they needed a neonatologist.

I loved the work - I got to save a life on a regular basis and yet 95% of what I did was happy.

However, this was also when I started learning that I need to listen to my body. Changing circadian rhythms (going back and forth between day and night shifts) was hard on me, and started making me sick. Choosing to leave Stanford was difficult, but it was the start of my journey towards better health. I now do part-time work in urgent care at Santa Clara Valley Medical Center and I am launching a new business called Newborn Transitions. I will get to incorporate all my passions - newborn medicine, lactation, and working with families to make early parenting less stressful.

5) What do you love most about Studio K-Fit ?

The ever-changing combination of exercises makes every workout different, and moving between the stations prevents boredom for those of us with a short attention span.

6) Least favorite exercise or piece of equipment..?

Anything involving step-ups... it reminds me how far to go I have on my core stabilization!

7) Has losing all that weight changed your view of fitness and nutrition?

So far, I have lost 22 pounds in the year since I joined, and this is the first time I have ever successfully lost weight in my life. What has changed the most in my view of fitness and nutrition revolves around patience and forgiveness.

I used to create strict diets for myself with intense workout regimens, and then I would have a bad day (usually around day 3-4), break the diet, and feel bad. It would all unravel from there. Learning to try and make small changes, and then be okay with occasionally breaking the rules for special events, has made all the difference.

And hydration - I never really realized how much I would crave sweets when I was thirsty. Starting the day with a big glass of water has changed a lot about how my body functions during the day. I have learned to incorporate vegetables into every meal, even breakfast, and it has helped my energy level a lot.

Studio K-fit is also the first time I have ever regularly done any weight lifting. I have noticed my shoulders getting more stabilized, my stance being stronger, my posture is better and my core is much stronger. When I started, I would wake up every morning with a sore back, and sleeping on my back was an impossibility - every time I tried I would wake up with a spasm in the middle of the night. I threw my back out every time I tried doing sit ups.

Now, I can make it through 30 sit ups during a workout with punches, and it's just another exercise. I sleep on my back comfortably - which is a lifesaver since I have shoulder injuries - and I save a shocking amount of money in chiropractic bills. Studio K-fit almost pays for itself in that respect!

8) Has your workout schedule changed and what motivates you to get your workout in after a long day?

I started off trying to come in at 6:00am one day a week, and I have learned that a schedule like that will never be sustainable for me. I recognize that I don't do well early in the morning, and so I do later morning workouts. I also no longer need to motivate to come in; the atmosphere is so pleasant and I feel so good when it is done that I look forward to my workouts.

Initially, I was honestly motivated by the fact that I was paying for it. If I'm paying for it, I have motivation to do it or it's money wasted. At least if it's a class and someone knows I'm supposed to be there. This probably comes back to the accountability that we talk about. If I am scheduled to be somewhere, I make a point to show up. I have always thought that 90% of accomplishing what we set out to do in life is showing up.

9.) What you tell someone who is intimidated or discouraged in their fitness journey?

When it comes to exercise, if you don't enjoy it, you won't do it. Don't force yourself into an activity you hate. There are a million different ways out there to exercise, and various magazines will tell you every week what new thing is "the best." The best exercise is the exercise you will do. For me, the positive environment, knowledgeable trainers and good people at Studio K-fit make all the difference. The other thing I remind myself is that, although it is important to set goals and achieve them, I spend more time on the journey than at the finish line. I like to keep the journey interesting.

One of the things I have most appreciated about Studio K-fit is their willingness to accommodate injuries. After my injuries, the first thing my physical therapist asked me, with a smirk, was whether or not the workout studio had asked me to not come back.

Apparently, that has happened to a lot of his patients with their workout places not wanting them there while recovering from an injury because they are a “liability.” I am extremely grateful that K-Fit's approach is to accommodate and help rebuild. They trust and support their clients, which helps cement loyalty... at least from me.

Brittany

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De-stress & Organize Your Life For Healthier Living

3/21/2019

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Have you ever read The 15 Invaluable Laws of Growth by John Maxwell? It’s a GREAT book that has several powerful messages.
In chapter 7, John says "Most people allow their lives to simply happen to them. They float along. They wait. They react. And by the time a large portion of their life is behind them, they realize that they should have been more proactive and strategic."

I think we can all relate to this as most of us have been guilty of simply floating along reacting to everything that happens. But when it gets out of control and we feel the stress building up in our lives, we have to step back and look at our lifestyle systems.

What are Lifestyle Systems? It's kind of like systems in business, but for our own lives.
You see, most businesses cannot succeed without two things in place.
1.) A team of value adders that share a clear vision for the business.
2.) Systems in place so that every team member knows what is going on and customers know what to expect when they come in.

We can establish a similar gameplan in our lives. First, by taking the time to put down clear values that matter to you and your family. This starts by writing it down and reviewing it with everyone in the family. These can include:

Dinners together during the weekday
Sharing something that everyone is grateful for first thing during breakfast
Doing at least 1 family hike per month
Eliminating social media use after 8pm
Sharing weekly chores

Besides the family system, you can also establish some personal systems in place:

No answering emails or going on social media within the first and last 2 hours of the day (this is a game changer)
Read 10 pages of a personal development book daily
Listen to at least 10 minutes of a positive podcast daily
Exercise for at least 20 minutes a day (a mindful walk counts!)
Think of one thing you're grateful for before going to bed
Volunteer your time once a month in a local organization

Every thought we have primes our behavior and the actions we take. If we fill our mind with toxic news daily, hang around people who complain about life extensively, join in those who gossip all the time, and carry on a sedentary life--by constantly justifying it with the "I don't have time" excuse--then life is going to run you and stress will continue to accumulate.

Instead, I encourage you to take charge.

Establish systems in your life. Although the structure seems apprehending at first, it actually allows for more freedom and much less stress when you know what's coming your way. If the first thing you do when you get up is check your email, you are priming yourself for the work that someone else has for you.

Instead take 10-30 minutes to yourself to meditate, pray, stretch, practice gratitude, go on a walk or journal. If you can't do it first thing in the morning, find a gap somewhere in the day to make this happen. This act alone can have a massive positive impact in your life.

Tony Robbins said: "If you don't have 10 minutes for yourself, then you don't have a life."

I agree.

I'm curious- Are there any current lifestyle systems in your life that work really well? Or any you'd like to add?

"Every day, stand guard at the door of your mind, and you alone decide what thoughts and beliefs you let into your life. For they will shape whether you feel rich or poor, cursed or blessed.” -Jim Rohn

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Kendrick Ribeiro, MS, CSCS

Knowledge is only potential power, until you act on it. My hope is that this blog gives you the inspiration needed to create healthier habits, catapulting you in the direction to develop the best version of yourself.

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22lbs Leaner and Stronger

De-stress & Organize Your Life For Healthier Living

Kendrick Ribeiro, MS, CSCS

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