High Intensity Hybrid Training

Heading to a wedding or a potluck event this summer? Navigating a buffet table can present challenges. Let’s look at a few ways to make things easier!

First, flip the script on what you say to yourself as you head to the buffet table. Most folks might go in with, “This is a lost cause. I can never restrain myself. I might as well just go all in tonight, & start over another day.” Hello self-fulfilling fixed mindset!

What if the narrative went like this: “This is such a great opportunity! Since there is no set menu, there is nobody telling me what I need to eat, & in what portion sizes. I get to choose what’s best for ME! I’ve got this!”Hello self-fulfilling growth mindset!

Then, follow up that “I-get-to-choose-for-ME” message with the protein + veggies/fruit + starchy carb rule.

👉🏼One palm sized serving of protein (2 for dudes)
👉🏼1/2 plate of veggies &/or fruit
👉🏼1/4 plate of starchy carbs
👉🏼Fats will take care of themselves

Bonus points for:
⭐️Sticking with a drink limit. The less alcohol you have on board, the better choices you will make, & the fewer overall calories you’ll consume.
⭐️Setting a dessert limit.
⭐️Using a smaller plate.
⭐️Giving yourself permission to leave stuff on your plate (put your napkin on top when you’re done to prevent picking at leftovers).

🎉 Got a great DJ at the event? Dance the night away!

🧡 Keep coming forward - Coach K

There is no magic pill, or shortcut 💊

You can want & wish all you like, but no matter which direction you want your life to take, you have to do the work to get yourself there. Nobody & no thing can do it for you.

Yes, there are people in your life who can help you, but they can only guide you. In the end, you need to put in the work.

💪🏼 Not seeing growth in endurance &/or muscle? Are you showing up at the gym regularly to do a specific program, or are you just giving it a go every so often? Are you eating to support your gym goals, or are you eating whatever you want, whenever you want?

⚖️ Not seeing the fat loss results you want? Are you doing the work to create sustainable habits that support fat loss, or are you subscribing to a new fad diet every couple of months?

👩🏻‍💻 Wishing you could be the next Team Lead in your office? Are you asking what you can do to make that a reality, & then taking the steps to make it happen, or are you sitting back and waiting for it to fall into your lap?

🤗 Wish you had a better relationship with your spouse/SO/parent/sibling/friend? What part of the difficulties in your relationship can you own & put forth effort to make those better?

The dream is free. The hustle is sold separately.

💫 Need someone to guide you with your exercise and nutrition habits? I’m all yours! Link in profile to set up a free, no-obligation strategy call!

🧡 Keep coming forward - Coach K

🌞 BBQ SZN is here! What to do when your focus is on building your wellness portfolio? What you DON’T do is skip out on BBQ SZN!

Plan ahead. Some tips:

✴️ Eat on a regular basis. For many, not eating every few hours results in a big case of the hangrys, & ends up with a dive into the dessert table before the meat is off the grill.
✴️ Eat a solid breakky & lunch. Lots of lean protein & fruit/veggie carbs, as these may be rare at the BBQ. Save high fat proteins, & starchy carbs (potatoes/rice/sweet potatoes/quinoa/pasta/bread) for the feast.
✴️ B4 the BBQ, ask what will be served so you can plan ahead. Bring a dish that you know fits into your plan.
✴️ If you want to track your food, pre-log it (including dessert!), & work the rest of your day’s food around the BBQ meal.
✴️ Decide ahead of time how many/what kind of drinks you will have & log them, too (DM me for help on this!). Bring your own non-alcoholic drinks that look like alcohol (e.g. Kombucha, Bubly, Zevia) so others will lay off.
✴️ Also B4 the BBQ, have a convo with those who make comments about your food & drink. E.g. “I know you’re concerned about my health, but my eating & drinking habits are not up for discussion.”
✴️ At the BBQ, use a smaller plate (e.g. sandwich vs dinner). Fill it with a large helping of protein, load up on fruit/veggies/salad, & then round out with starchy carbs & fats.
✴️ Enjoy the social time - it won’t be long before BBQ SZN is a memory 😔

🚨 If you end up overeating, ensure it doesn’t change your mindset to, “Well, f*ck it. I’m over today, so I will just be over for the rest of the week. I won’t go to the gym, b/c my workouts will suck. Let’s just throw in the towel until summer is over.” Be over for 1 day, don’t shame yourself, don’t eat less/exercise more. Just get back to regular plans the next day.

🧡 Keep coming forward - Coach K

What area of your life do you want to improve in? What do you want to get better at?

I ask those questions, not because I believe you aren’t enough as you are. I ask from the standpoint of my belief that everyone should always be learning, & learning in all ways.

So, what do you want to get better at?

Your role at work?

Your role as spouse/partner/gf/bf/bff?

Your role as parent?

Your ability to be more motivated or disciplined?

Your ability to lead?

Your ability to say no?

Your ability to realize more gains at the gym?

Your ability to be more organized?

Your ability to know what & how much to eat to support your goals & activity levels?

🔎 Success leaves clues. There is someone in your life who already does the things you aspire to. Or, at the very least, that person knows someone who does the things you aspire to. And, you’ll find that any coach who digs beyond the surface stuff with you, will provide you with tools that you can use in all areas of your life

🕵🏻‍♀️ Find a mentor, & pick up the clues they leave behind (or share with you willingly!).

🧡 Keep coming forward - Coach K

How does w**d affect goals? 🤔

THC (the psychoactive component of cannabis that causes the high) is often used to increase appetite in folks who have a low appetite resulting from medical conditions…one benefit of the munchies that results from cannabis use. The downside: for those looking to lose fat, the munchies syndrome can be detrimental to the cause 🌮

CBD, on the other hand (a non-psychoactive compound), can make it easier to lose weight, & keep weight off. For some, use of CBD at bedtime can aid with sleep quality & quantity…& getting more & better sleep often = more energy to put toward exercise, & better decision making around what & how much we eat.

So, if body composition &/or fat loss is what you’re after, it looks like steering clear of w**d is a good idea. Maybe give CBD a try instead, to see if it helps with things like sleep & anxiety levels 😊

If, on the other hand, your goal is to put on muscle, THC may be helpful in the sense that it can increase your appetite. The deciding factor on whether you gain muscle or fat will come down to what kinds of foods you use to fill those munchies, & whether your caloric intake resulting from those munchies is too high or juuusssttt right. (Pro tip: regular meals of burgers & fries don’t always work as well as lean proteins, quality carbs, & healthy fats) 🥩

Is CBD the magic gummy we’ve all been waiting for? Incorporating CBD into your nutrition appears to be a safe weight loss supplement (i.e. few side effects reported), however, there is no magic associated with it. We still need to focus on other ways to reduce life stress, limit over-training, get more sleep, & ensure a healthy relationship with food.

And, of course, nothing replaces healthy food choices, & eating enough to support your activity levels. It’s a mix of many things that helps with fat loss, not one single thing that makes a difference in the end.

🧡 Keep coming forward - Coach K

**d

While groceries are more expensive now, it’s still less expensive (& healthier!) to eat home cooked meals. A restaurant meal for a family of 4 can easily cost $100, not incl 🍻or tip. It doesn’t, tho, cost $100 for a family of 4 to eat a meal at home. AND, that meal will be more nutritious than any restaurant meal.

So, w/o denying the struggles when it comes to paying for groceries, can we flip the script a bit? What CAN we control?

➡️ How much 💵 is saved by eating at home vs eating out?
➡️ While our financial portfolios might not look so healthy, consider how we get to build our wellness portfolio by eating at home vs restaurant meals.
➡️ How much 🕰️ is saved by cooking at home vs driving to a restaurant, waiting for a meal, & driving home?
➡️ How much is saved by not using gas to drive to the restaurant?
➡️ Look for ways to save money when shopping. Create a list so random things don’t end up in the cart. Shop at grocery stores where prices are lower. Buy in bulk. Opt for no-name brand vs brand name. Buy frozen veggies/fruit vs fresh.
➡️ Look for other ways to save money - walking/riding a bike instead of driving, carpooling, not stopping for a daily Tims, asking ourselves if we really *need* that thing we’re online shopping for.

I’m not saying the cost of living right now is a cake walk. But, I am saying that it’s not completely out of our control. There are many ways we can feel better about it, not the least of which is the way we think about it. Another chance to change habits & behaviors that support our overall wellness!

Some caveats:
⭐️This post comes from a place of privilege. Some already do these things, & still struggle!
⭐️Not all restaurant meals are unhealthy, but most will be less nutrient dense & more calorie dense vs home cooked.
⭐️I’m not talking fast food, which may be less $, but you may offset the difference by eating more frequently, b/c fast food doesn’t fill you up.

🧡 Keep coming forward - Coach K

🚗✈️Your next trip, short or long, doesn’t need to result in you feeling like you’ve thrown in the towel on boosting your Wellness Portfolio through nutrition!

As always, you get to decide what you want the look & feel of your trip to be. If you decide you don’t want it to look much different, food-wise, than what you do at home, there is a solution!

When I travel, near or far, I bring food with me. The first order of business is to ensure you stay at a place with at least a microwave & mini fridge, & breakfast included in the rate (that way you don’t also need to bring cutlery & dishes!). A place with a kitchenette is beautiful, too, & an AirBnB with a full kitchen is 👌🏼 If you stay where breakfast is included, you can use food in the breakfast room to add to what you bring along (e.g. there are usually some form of 🍳served in the breakfast room).

Once my accommodations are booked, I pack my breakfast oats/ground flax/chia/powdered PB in separate zip-loc bags, 1 for each day. I also pack enough snacks (protein bars, Rx bars, trail mix) for each day, as well as supplies for my morning protein coffee. Finally, I pack oatmeal & nut butter for my bedtime snack.

Upon arrival, I buy eggs, egg whites, & fruit to use for breakfast & bedtime snack. Depending on activities & whether I have an AirBnB, I also buy food for lunches & dinners. However, eating out is an option, & I look ahead for places that I know will suit my needs. AND, with confidence, I suggest those places to the people I’m traveling with, while still acknowledging there may be some give & take with final dining choices 😉

I’ve used this setup for weekend road trips, as well as two week long air-travel vacations. No excuses!

🧡 Keep coming forward - Coach K