Mindset Matters! 

If you have ever tried to ignore a box of doughnuts at work, you know how hard it is to keep your hands to yourself and walk on by.  And once you walk by, the battle isn’t over.   Even if you are in a different room and down the hall, you can’t stop thinking about those doughnuts.  Why is it so hard to resist something as small as a doughnut?  It has to do with habit—and mind set.

Hardwired habits are the draw you feel from that doughnut that goes way beyond just a mild interest:  you are wired to want it, and resistance is hard.  

When you taste foods that contain excess sugar, fat and salt, your brain releases opioids into your blood stream. Opioids are brain chemicals that cause you to have intense feelings of reward and pleasure, as well as relieving pain and stress.  The pleasurable effect is similar to the feelings that morphine and heroin users experience.  The desire may be so intense that you keep taking one bite after another:  it can be hard to stop.  It’s one of the reasons when we are sad, we turn to comfort food.

BUT why do you give in and approach that doughnut box in the first place?  Why not just refuse to take that first bite?

The answer is another brain chemical called dopamine.  Dopamine is responsible for motivating you to seek out the doughnut so you can get the opioid release.  You remember how good it tasted and how great it made you feel.

Dopamine energizes you to work for that doughnut.  It causes you to concentrate on it and drives you to seek it out. Once this process happens a few times, the whole cycle becomes a habit that is very reward focused, very ingrained and very hard to break.  Your brain’s circuitry has become mapped and wired to want the doughnut.  And you don’t even have to be near the doughnut for this process to start—the dopamine can kick in even when there are no doughnuts in site:  ever made a run to the store for a treat that you just had to have right then? 

 The dopamine process is not just limited to food.  Alcohol, drugs, sex give dopamine highs too and as most of you know millions of people have alcohol, drug and sex addictions.  Dopamine is some powerful stuff.

1/3  of all adults in our country are obese.   The habit of eating unhealthy food and too much of it is widespread. Everywhere we turn we are bombarded with unhealthy food, and also some hard wiring within us that drives us to pursue that unhealthy food.  

The good news?  you can start right now to change the path that you are on.  You can rewire your brain and begin reducing the power that those opioid-producing foods have over you.  You can draw a new map in your mind that will have you passing by the doughnuts.

The secret is mindset or in easier terms, self control.  You must want something else more than you want those fleeting moments of pleasure .  What is it? What do want?  Maybe you want to drop a couple of jeans sizes.  Maybe you want to be off your blood pressure medication. Maybe you want to be more ‘athletic’.  Maybe you want to keep from becoming ill.  Or maybe you just want the satisfaction of being in control of yourself!

How to stop the madness??

1.  Stop.  There is no other way : you must stop eating foods that are not good for you.  In the beginning, it’s really difficult.  When everyone around you is tossing back pizza, beer, ice cream and soft drinks, you will struggle.  You will smell the pizza, you will be in an atmosphere of relaxation and dopamine will be flowing in your bloodstream.  Think about what you want more than that doughnut; think about what you can only have by resisting the doughnut.  Sheer will power is what you have to use at this point.

2.  Victory!  Once you come out on the other side having successfully won the battle within your own mind, you will have accomplished much more than just saying no to a piece of pizza.  You have begun ‘cooling’ the stimulus.  You have taken the first step toward weakening the circuitry in your brain that drives you to habitual patterns of behavior.  The next time, it will be easier.  

3.  Focus on new rewards.  As you remap your brain, you are creating new neural pathways that in time will be stronger than the weakening, “doughnut-centered”

pathways.  Make sure these new rewards are healthy and not an equal replacement for the doughnut/

All well and good on paper, but it’s really hard to do this… and now I want stupid Doughnut!

So as many of you know, Kyle has been my trainer in the trenches for about 2 and 1/2 years now. I won’t get all sappy and say how awesome a person and trainer she is or how she followed me around for 2 years learning everything I did Kathy Kylebefore she started training or how she’s gotten so reliable I trust her solo with my campers or how she hauls that trailer around and does the shit work and how she’s come to my rescue when I just couldn’t teach one more hour…because that would be a little bit overkill, wouldn’t it? 😉

So in the spirit of my thanking Kyle; I’m going to give her the dubious honor of doing the content for this email…so here it is!

Stop wasting Time!
Are you wasting your most valuable resource?

Imagine if you had a magic wallet with $1,000 in it. You could spend it on whatever or whoever you wanted.

Every morning you’d wake up with a new $1,000. Heres’s the catch, use it or lose it!

What would you choose to do? My guess is you’d spend it! Why waste money?

You might spend it on an experience, something you’ve always wanted to buy, or maybe you’d spend it on others.

Right? After all, if it’s gonna disappear tomorrow might as well spend it today.

If you haven’t figured it out yet, I’m not really talking bout money.

I’m talking about the resource that’s infinitely more valuable, non-refundable, and non-renewable:

I’m talking bout, TIME, sucka!

Every day we can spend our most valuable resource on things that just don’t freaking matter.

A job that we hate. With people that don’t bring us happiness instead of with those that do. Being mad at things that don’t matter.

But we feel like we have infinite time. We readily throw it away. Spending it on things that don’t bring us challenge, growth, or happiness.

Time is the most valuable resource on the planet, infinitely more valuable than money. Why would you waste it!

How many times have you wished you were in better shape? Wished your clothes fit better? Wished you looked in the mirror and liked what you saw?

If only you had more time! Well you do and you can, Stop wasting it!

Yup tomorrow I’ll wake up early & workout, Tomorrow I’ll eat better, Tomorrow I’ll limit my sugar & alcohol intake…

Guess what TOMORROW is today!

You know how many times I hear…. I’d come to class BUT I’ve got to…fill in the blank ______.

Work, drive, sleep, bring, or do something other than what you should do to make yourself happier and healthier.

Guess what a happier, more fit and energetic you will make your life and the lives of those around you better.

All it takes is time. Time that you make for yourself. It’s not selfish to put yourself first.

So stop wasting your time and spend it (at least some it) on yourself!

The clock is ticking!
Peace out – Kyle

There are some days where fitness tips and relaying information onto you guys is easy.  And other days, I am blanked.  imageToday was one of those days.  When that happens, I try to pull out a relevant email or article that I’ve written you in the past.  Alot of you have never seen some of this information, so that’s good, right?  And some of you never read it all, so it may not even matter LOL.


For a stretch in camps (last year?), we did a weekly challenge.  For about the first five months it was very successful.  Then..well then it wasn’t.  Most lost interest, some didn’t have time and others just didn’t want to face the fact that they might really NEED these challenges; they either got lazy, got bored or just didn’t find the time to do it.  Let’s see if we can revamp our motivation for THIS challenge

Instead: (definition) as a substitute or alternative to; in place of.

HUH?  This challenge is going to be different for all of you.  The reason being that we all have different weaknesses.

AND…it’s OK to have weaknesses (after all, we are only human). We just have to recognize what they are and be able to handle them when we feel vulnerable.

This week, I want you to find your instead.  Bear with me..

Instead of trying to STOP a bad habit, you should replace it with a HEALTHIER option instead of trying to get rid of it all together.

Trying to stop something will only make you focus on what you can’t have.  

You can give it up entirely and be miserable or you can trade it in for a better option.

So, I’d like you to:

1.  Identify ONE of your “not-so-great” habits or weaknesses in your diet that you want to change. And don’t tell me you don’t have any bad habits or weaknesses – I’m not buying it!

2.  List out (actually WRITE them down) 2 ways you are going to plan for success.

3.  Throw away, give away, or donate your “Weakness” item.

4 Go to the store and buy your “INSTEAD” item!

Remember…you HAVE to make a change in your BEHAVIOR if you want to see a change in your BODY.

beach 630

So a lot of you noticed Kyle’s clipboard today – yes we are taking attendance at beach camp.  We are going to be giving away a prize to best attendance – if there is a tie, we will figure out a tie breaker.

WHY oh WHY are you REALLY taking attendance Kathy???  Well, that’s a good question.  Here is my answer:  I WANT YOU THERE!!!  No two ways about it, I want all my camps at full capacity for every time slot – and I want you to prioritize these two days a week.

If you’re wondering:

  • You can’t get fit saying you’re doing beach camp
  • You can’t get fit signing up for beach camp
  • You can’t get fit PAYING for beach camp
  • You can’t get fit not showing up for beach camp

Here’s the piece to the puzzle:

  • You have to COME to camp.  Pretty simple huh?

It’s happened to all of us.  You know the feeling – you are away from home running errands, or you are out late because you had to stay at work longer.  And you realize that you are hungry.  Not just a little hungry though, you’re ravenous, your head is starting to throb, and you can’t even think straight.

You have to eat.  Now!

Obviously because you are busy there is NOTHING even remotely healthy anywhere in the house, the office or your car.  Okay a quick stop to McDonalds for a “Salad” with grilled chicken will do right? NOPE – processed, manipulated, transformed – you better think again.

And if you did do that? You just  put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and put weight on you.

We’ve all been there.

Sometimes you really do have to eat ‘right now.’  But over time, these eating emergencies add up and significantly impact your health and fitness.  Right now  I’m all out of the “Healthy snacks” because I haven’t grocery shopped in oh about 8 days…I’m setting myself up for disaster – because guess what?  The snack cabinet with the chips is totally stocked.  Funny how that happens.

You need to plan for eating!

The first step is to make a list of healthy, on-the-go foods that you enjoy eating.  Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time).  When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog.  This does not have to be a complete meal, but it needs to be balanced enough to  substitute for one if needed.

Unsalted nuts.  Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts.  (These will provide protein and good fat)

Raw Veggies.  They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.

Protein shakes – easy, portable and good for you


Cheese (PLEASE USE MODERATION IF AT ALL).  If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very


Nut butters.  Cashew, almond, peanut…find your favorite.  Almond butter is great on a banana; cashew butter is perfect on whole grain crackers.  

Boiled eggs.  Do you like cold, salted boiled eggs?  They are a powerhouse of protein.  Just be sure to get free range eggs.

Water.  You have to drink water.  

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating:  buy the food on your list.  You have to get it in your house, so you have it when you need it.

The third step is to plan to bring your food daily.  This food has to travel with you, and you have to decide how you are going to transport it.  Make it convenient!  If you only have five minutes to grab your snacks on your way out the door before work, it has to be streamlined.  Ideally you will leave yourself more than five minutes, but life happens.   

Get a Small cooler.  Put Plates, utensils, napkins in the cooler. Pickup Small storage containers or plastic bags. You need individual containers to put your food in.  Don’t take the whole package of  cheese!  Make sure you pack the snacks – and voila – run out the door.

Make sure to always have these favorite snack items on hand and you’ll never be caught with no healthy alternatives…

So today was a stellar day for our first day of camp.  Kyle and I got everyone out with a bodyweight workout and loads of sand running. 2016-05-10 05.29.45 My favorite kind of workout because there’s nothing but us and the beach..totally beautiful and totally challenging!

I love where we live – and this is the greatest office in the world!

Great Job today Campers!


Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and they will tell you it is commitment.

Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.

True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?

No Weekend Warriors

Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior.  It’s the person who does little physical exercise during the week, but when the weekend arrives, they blast out of the gate like a mad person. In a desperate attempt to make up for sedentary behavior all week, they go to the gym or run, pushing themself to the limit.

The result, however, is not what is expected.

More than likely this person will end up with an injury, because the muscles, tendons and joints are not conditioned for the intensity exercise.

They are also not getting in shape, because they are not committed. Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.

In fact, that you do something consistently is as important, or maybe even more important, than what you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.

But the real rewards come when you not only commit to intense workouts, but you also commit to being consistent with those workouts.


In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.

What you need is commitment. If you are committed, the rest of the pieces will fall into place.

Ahhh..Spring camps!  I always see a new crop of clients coming back or restarting after a long time away.  It always gives me more energy when I see everyone’s newfound enthusiasm!

Spring IS a time of new beginnings. As we start to move into the warmer weather (hopefully), our minds feel energized, refreshed and ready (seriously..give it a few weeks LOL). The question is “Does your body feel the same way”?

If you haven’t been working consistently on your fitness and health this winter, your body may be struggling to keep up with your mind. It’s hard to make a new start when you feel like crap, you’re out of shape and you’ve been eating everything that isn’t nailed down.

Well…I’m here to help!  If you have tried and failed, then maybe you’re feeling a bit hesistant right now.  Motivating people to get healthy is what I do best. But you have to let me help you…

A quick look back

We are going to focus mainly on what is ahead for you; the past is the past and it is best to leave it there. However, in order to make the best start, we need to take a look at what may have sabotaged your previous efforts to get in shape

  • Impatience. Because we live in a society that is used to instant gratification, it can come as quite a shock to find that fitness doesn’t happen fast. I don’t care how many infomercials you watch that promise you a 6 pack in 6 weeks, it is not going to happen. There is no short cut to fitness. If you grew frustrated in the past because results didn’t happen as fast as you would like, prepare yourself now for a different attitude: we will applaud small results and be patient as the transformation happens.
  • Lack of planning. The biggest sabotage in any fitness plan is lack of planning. If you tried and failed, I’m pretty that you came up short in the area of planning. Without forethought and intention, you cannot eat a healthy diet, get enough sleep each night and stick with an exercise routine. So please have a plan before we start.
  • If you have attempted to get fit with little support, you are not alone. Many people try to change their lifestyle on their own. The trouble with this approach is that those around you will probably not value what you are doing. They will unintentionally or intentionally sabotage your efforts (husbands, wives and those pesky kids can be a nuisance to your diet).  They may resent the time you take to workout, or they may ridicule you for the radical changes you make to your diet. However, you will have support this time, and the difference will shock you.

Forward from here

Today you start fresh and leave the past behind. Yes, you may have quit during your previous attempts to be healthy. That doesn’t matter now. What matters is what you do today, tomorrow and next week.

What is your goal? Do you want to lose 20 pounds? Do you want to run a mile? Do you want to eat a diet that energizes you? Maybe you want to exercise for 6 days a week.

Do not let the distance you have to cover cause you to give up before you even begin. Recognize that this will take some time. Every single fit person you know started somewhere short of where they are now. How did they get to their current condition? By taking it one day at a time, celebrating every victory and getting up when they fall down. You can do the same.

“Failing to plan is planning to fail.” -Alan Lakein  – I actually hate this quote because it is SO TRUE.  And everytime I fail to plan – I FAIL.

Without a plan, your own health will always take a backseat to what seems the most important at the moment—and that could be as simple as a television show that you want to watch! Having a plan will keep less important things from creeping in and sabotaging your health.  Count on it: if you do not plan, will not happen. This time, make a plan.

           Before you even start, decide:

  • When and how you will get your exercise (bootcamp (of course)? running in the mornings? going to the gym at night?)
  • What foods you will eat and how you will ensure that you have access to those foods (do you have a small cooler that you can take along with you? What will your breakfasts consist of? Did you go grocery shopping??)
  • How you will arrange your schedule so that you get at least 7 hours of sleep each night (do you need to get the kids in bed sooner or prepare your lunches on the weekends to save time in the morning?

Without a strategy, you set yourself up for failure.

It is no secret that the biggest predictor of whether a person succeeds in their fitness and weight loss efforts is whether or not he has accountability. I’ve said it before,  getting fit is not easy. If it were, we would not have our current epidemic of obesity. If it were easy, more people would be doing it! In order to make sure you succeed this time, get some support. That support could come from a few friends who are making a new beginning with you, ME, or a family member.

The people in your support system will be genuinely interested in how you are doing. They will encourage you when you lose your motivation. They will clap when you get up early to exercise (maybe?). They will talk you out of eating those brownies. They will expect you to tell them how you are doing. And they will not let you fade out of the program: they will come after you if you start slacking.

So what are you waiting for??