EVERYONE NEEDS MOTIVATION!

So here it is...YOU CAN DO IT!!! Believe in yourself...everyone struggles, be the one that succeeds

before any work-out plan, SET GOALS!!

*get a piece of paper and set goals. It doesn't have to be specific weight loss numbers, but goals to work-out three times a week, or to wake up early every morning...etc. whatever your goal is, write it down.

*after a month or so of completing that goal, give yourself an incentive! something that will keep you motivated to keep working hard and reach your goal. once you've done that goal...CHECK IT OFF! and set a new goal. Put this in a place that you will see regularly!

One of my goals right now it to "drop-in" at the skate park. I'm pretty close. Wish me luck!

TIP: when you go grocery shopping and you buy chips or pretzels or whatever, right when you bring these items home, open them up and divide them into a bunch of ziplock bags. that way when you go to eat some chips you have a little zip lock and that tells your brain that you just ate a bag of chips. Instead of eating the entire chip bag! does this make sense? I promise it works! your stomach is much smaller than your eyes and your body usually doesn't need all that food you think it does! 

Try this out, let me know what you think!

Best thing to do:

*don't go on a diet! eat what you enjoy but limit yourself!

*the thing about diets is that people don't allow their bodies to eat sweets or carbs for a couple months and then when they are done dieting and have lost a bunch of weight they start eating those foods again and gain more than they were before. this is NOT HEALTHY!

*eat everything in MODERATION! allow yourself to enjoy the foods you love, just cut everything in half.

"DON'T STARVE YOURSELF!" this is the worse thing you can do to your body. True, you may feel like you look better and losing weight, but your body NEEDS food to function! if you decided to never eat again then you are just destroying your insides and causing WAY more problems than you would ever think. JUST DON'T DO THAT! eat food! healthy food.

TIP: if you have problems running, i.e bad knees, shin splints, bad ankles. Then try running on the grass or somewhere with a softer surface. 

If you were injured at one time in your life, and you are trying to rebuild your muscles, run on the sand. You are forced to use your stabilizer muscles and it may hurt a little, but you are strengthening them at the same time. 

Tell me what works for you!

Do you love the ocean? or the lake? or the park? or neighborhoods?

Whatever it is...go walk or run around it! NOW!!!

Another treadmill trick:

INCLINE, INCLINE, INCLINE!

You don't have to run to get a GREAT workout! Remember that! 

*walking at an incline is great for those glutes and legs. 

*do this for 30min-1 hour 

*do a warm-up for 5 minutes

*and every 5 minutes raise 3 levels on incline. Once you reach 15, the HIGHEST one! good job! stay there for 5 minutes (or as long as you can) try and jog up there for 20 seconds. 

*now go down backwards the same way you went up. 

This is a longer workout so do it in front of your favorite TV show or do it listening to your favorite jams. Make sure you have lots of water and a towel! this is a sweaty one! ]=

       

TREADMILL:

*most people hate the treadmill. but here is a great workout that will get your heart pumping and your pores sweating! It's only a 20 minute workout...you will be done in 20 minutes!

*start jogging like 4.5 for 2-3 minutes

*this workout goes by every 2 minutes so...

*start running at like 6.5 (or a speed that is running for you) for 1 minute 30 seconds

*and for those last 30 seconds SPRINT like 9.0-10.0 something that makes you sweat!

*do this for 16 minutes and give yourself a 1 minute cool down

I love this workout, its really nice when you are short on time. I used to do it all the time in Idaho because i was indoor bound. Good luck...I know you can do it! 

PUSH YOURSELF!!  

When people hear the word RUN they automatically get chills up there spine and say, "I HATE RUNNING!" and lets be honest, sometimes running does seem like it could be a chore. and i have to admit that i used to not like it as well. But, i have found a new love for it and really enjoy running OUTSIDE!

just getting started

HEY GUYS, my name is Kate Hawkley and i love life! I graduated with a bachelors degree in Health Science and a minor in exercise science. I feel like there are a lot of things people don't know about there bodies and need to know! i love reading and learning about health and how the body works. I want to tell the world what i have learned and i feel like this would be a good place to start.

NOW LETS REMEMBER, i am human and i make mistakes. but i just want to write down workouts and meals and things that you can do to feel better about yourself! Things that have worked for me.

I AM NOT PERFECT, i love my sweets and good food and i don't work out 5 hours a day. but i want you to know that that's okay! you need balance in your life. People seem to believe everything they hear about certain diets and workouts and the latest fad, but really you need to learn what is best for you! its all about listening to your body. Your body is a genius. It will tell you when its hurt, tired, hungry, anxious, nervous, sick...etc. it knows you better than you think. So LISTEN to it!

BE GRATEFUL, for this beautiful gift God has created for you! Be proud of yourself no matter what flaws you may think you have. Walk with confidence and power! Be that strong person you know is inside of you.

I'M STARTING THIS BLOG because i want more people to know how lucky they are as well as myself. I struggle too and i am always trying to pick out flaws of my own...but where does that get me???...NO WHERE!

I WOULD LOVE to hear whats on your mind about health questions or suggestions, the best way we learn is from each other.

THIS IS SOMETHING i am very passionate about. My goal is to not make you lose 30 lbs. (unless that is what you want) but to help you see the beauty that is inside and all around you. Finding beauty in others. And really learning about your talents and gifts you've been given.

I AM SO EXCITED to start this and hope that at least one person reaps the benefits from it. And if it doesn't help any of you, i know it will help me.

THANKS, for reading and lets start enjoying life more and taking advantage of God's beautiful creation.