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Be the Architect of Your Life (3 ways)

9/16/2020

Whether we are living through a pandemic or just "normal" life, many of us have fallen victim of allowing others to decide the type of lives we should follow.
Most people simply survive in a world others have created for them.

What you consume on a daily basis basically determines the environment you live in.
The foods you eat, the information you consume (listening and watching), the people you are surrounded by and even how you balance your energy level during the day.

Environment design is key in helping us optimally engage with the world.  It also sets us up to better handle challenges that may come our way.

Here are 3 ways to Develop Life Enhancing Habits:

1.) Information Audit.
We are currently living in the information era. The access to information and knowledge has become so abundant that you can literally receive ivy league education from your phone, for free (check out iTunes U). With that also comes information that we don't need. Those that take our focus away from the important things in life. News that we have absolutely no control over, yet causes us to stress out daily.

Be proactive in the way you receive information.
Is your social media full of negative sallys complaining of the world we live in and how we are doomed forever?
Does consuming the news make you aggravated and stressed out?
Do you find yourself joining conversations that leave you drained afterwards?
Be the designer of your world and not merely the consumer of it. Take charge.

2.) Biochemically Enhance.
Following up on the first point, taking action on a daily basis is key.
Biochemistry is the branch of science concerned with the chemical and physicochemical processes and substances that occur within living organisms.
Why is this important? Well, we have a lot more control over temporary changes in our biochemistry than we think.

When you drink alcohol, you temporarily change your biochemistry.
When you get into an argument, you change your biochemistry.

It also changes when you:

Consume a healthy meal
When you have sex
When you exercise
When you share a laugh
When you read

You get the point. And this is happening all day. If we are not careful of maintaining a healthy ratio of activities that produce healthy hormones, we basically lose control of our bodies.
I am sure every one of us have experienced this, especially in 2020!

Add more biochemically enhancing activities in your life. Make sure the ratio makes sense. Add gratitude moments, exercise, music, nutritious foods, and even plenty of sleep.

3.) Exposure to the right cues.

The important thing is altering the spaces you live in to increasing exposure to positive cues and reducing your exposure to negative ones. If healthier eating is one of your goals, then you may want to consider keeping the chips and sweets out of the house.

If you would like to exercise more, then putting in on the calendar and treating it like a very important meeting will help you stay on track.
Also helps to join a group of people that makes exercise a top priority in their life.

You don't have to rely on the world to dictate the life you should be living. Even if it's really stressful right now, we can take small steps toward designing a life of purpose, joy and significance.

Become the architect of your life.

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Resilience From Resistance

4/26/2020

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Most people realize the simple fact that in order to get stronger physically, you have to lift some weights. Over time and if you’re consistent with your workouts, you’ll start to notice the shift in strength.

Weight lifting is simply adding additional resistance to the natural gravitational force that’s already in place on your body. That resistance is what challenges the body to fire up more motor units within the muscles, which in turn increases metabolic demands by the body providing you with more energy.

With the right amount of resistance and enough repetitions over time, we’re able to see positive changes and increase our strength. The weights start feeling lighter and resistance doesn’t feel as hard.

Life is very similar in that sense that when we’re faced with challenges (aka: resistance), we have a choice to solve that challenge or we can simply let the challenges dictate how we live our lives, often times setting us back into a life of victimization and blaming others for what happens to us.

When given the choice, humans are wired to take the path of least resistance. It’s in our DNA. Why climb over the mountain when you could float down the river that goes around the mountain?

Or in more modern times, why go for a walk to the store when I can drive the car while sitting on my comfy leather seat? Pretty soon, you won’t even have to worry about the driving as the car itself will be doing that!

What if struggles, hardships and periods of sadness were placed there for a reason?

What if they were there in order for us to pause, reflect and fuel the soul?

What if they were there to challenge us and strengthen us before we take the next step in our journey?

I believe that throughout our existence, we goes through many phases, which can be thought of as seasons. They work in conjunction to create the flow of life.

Oftentimes, phases of hardship and struggles gifts us with the opportunity to discover inner resources that we may not have been aware that we possessed. It’s not until we face a major challenge in our life, that we find our hidden strengths and resilience.

Think about it? When everything is peachy, there is not much need for resilience.   It’s in life’s most chaotic moments that we find the tools to help us rise up to the occasion. And the experience itself may be a stepping stone to our next phase of life.

Before Abraham Lincoln became president, he had endure some of the biggest setbacks any human can endure.

His mother died at age 9. His sister died at age 19.   Two of his sons died at ages 3 and 12. His fiance died shortly before their wedding. He failed in many businesses. Went bankrupt. He had a nervous breakdown on the brink of suicide and was 6 months bedridden.

He lost state legislation more than once before finally becoming the 16th President of the United States in 1861. From there, he helped change America for the better and left a legacy that will be talked about for generations to come.

Talk about rising in the face of challenges.

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” - Marcus Aurelius, Stoic philosopher and Roman Emperor.

Being sad and being disappointment is ok. Even having no direction in life is ok. Take the time to be still and reflect. Try not to feed unhealthy thoughts in your mind, because they are not necessarily facts. Just like you can become a glutton by overfeeding the body, you can also poison the mind by ruminating negative scenarios and situations that are not necessarily true.

What in your life is causing a setback? Have you stopped to reflect or are you constantly trying to solve it?

Resistance and challenges are opportunities in your life. Its an enrichment period that can equip you with the right tools for the next phase of life.   Embrace it and use it to your advantage to create a life of meaning that’s in line with your deepest values.

Committed to your health,
Kendrick

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Abundance Mentality.

4/20/2020

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When a pandemic hits, and fear takes over, we start to (panic) buy canned foods that we have never eaten (and probably will never eat), we buy enough toilet paper to last us for the year, we fill our gas tanks, we take cash out of the bank and we retrieve to our shelter and wait for things to happen.

The scarcity mentality is the zero-sum paradigm of life. People with a scarcity mentality have a very difficult time sharing things, sharing power or acknowledging others. They also have a hard time being genuinely happy for the success of other people.

Their thinking is, if another person takes a big piece, that leaves less for everyone else. There will never be enough. Hence why we see panic shopping during a pandemic.

People with scarcity minds...

Hoard things
Resent competition
Criticize others
Hold grudges
Talk about people
Compete to stay on top
Won't share knowledge
Won't offer help to others
Suspicious of others
Think small and avoid risks
Fear Change

And then we have the abundance mentality, which flows out of a deep inner sense of personal worth, confidence and the desire to serve others. It is the paradigm that there is plenty out there for everybody. It results in acknowledging others and cheering for their success.

People with abundance mentality...

Share knowledge
Collaborate with others to stay on top
Strive to grow
Generous with others
Believe in the good of people
Build rapport
Take ownership of change
Carry a hope based mentality
Solution thinkers
Talk about ideas

Here is the beauty of it all. We actually have a choice of which mentality we want to adapt. Clearly, the abundance mindset allows you to live a more tranquil, fulfilled and impactful life.

Here are three ways to shift to a more abundant mentality.

1.) Audit your circle of influence:

Keep the practice of social distancing going by staying away from scarcity minded individuals. Attitude rubs off very easily among the people you hang around. Take this time of social distancing to audit the people in your life and think about those that have an abundance. Maybe you can reach out to them to share how much you appreciate them in your life. Solidify those relationships during this time.

2.) Train your Brain to recognize opportunities:

Even in the midst of this pandemic, there are opportunities that will arise. It doesn't have to be things that will change the world. The simple act of someone playing a violin from the balcony of their apartment in Italy to his neighbor- while everyone is sheltered in place- is an example of an abundant mentality. Look for the good.

3.) Listen to Oprah:

“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.” -Oprah

I love that quote. Gratitude changes everything. It's impossible to feel anger and gratitude at the same time. It's a powerful positive emotion that alleviates a lot of anxiety. Practice it daily.

Want to know a simple way to experience happiness on a daily basis?

Lately, Angie and I have been writing a lot of gratitude cards. It's pretty amazing how this simple practice of gratitude can change your perspective and inject more happiness into your life.

Your mind is your biggest asset. As you continue to prime a genuine and sincere abundance mindset, you will find that your positive outlook can spill over and influence the people around you.

The Best is Yet to Come!

Kendrick

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3 Ways to Fight Viruses

3/9/2020

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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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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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5 Quick Tips To Slim Down Before Summer

Kendrick Ribeiro, MS, CSCS

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