Injuries suck!

So right now, my left heel has been hurting due to a heel spur, plantar fasciitis, or a little from both. I'm not supposed to be running on it. Oh man, it is SO HARD to not run in Kaia! My heart hurts (not literally) from having to power walk and not able to run with my tribe. Honestly, I can definitely run with them. The next day, my heel reminds me that I should not have.

My primary care doctor has prescribed my some physical therapy. It's helping quite a bit! I'm sure the resting part is also doing its job. But that's the hardest part of all of this - the resting part. I think if you've been in Kaia for any lengths of time, you're bound to have tried our high impact Kaia level. The hard part is controlling what I do, or don't do in this level. Sure, it seems to push you harder than all the other levels, but if you truly need to rest your body, why are you pushing it?!

This past week's Fit Tip was great! It talks about "being brave enough to slow down your movements and commit to focusing on the balance level of each exercise. Work on good form and full range of motion." This is exactly what I need to work on. For some reason, as a Kaia vet, we think our Kaia sisters will think less of us if we slow it down, like we're going to be less of an athlete if we do balance level. Sometimes, we need to break it down in order to build it back up. 

With speed, sometimes, we compromise form. It's not good - when FORM goes out the window, you know who shows up: INJURIES. So even if we have to bite down our pride, we should all practice getting back to balance form, executing perfect form, using those mirrors placed FOR US - in order to visualize if we are doing something correctly or just going through the motion, and lastly, listen to your Kaia coaches! Sometimes, as vets, we don't want to hear that we're not doing something in perfect form - that little voice in my head says, "Well damn! I've been here so long, I KNOW what I'm doing." I'm here to tell you that your coach might see something that you might not and we're not just walking around correcting form for 'shits and giggles'. With LOVE, we are here to help reduce injury, & reduce exercise downtime, so YOU don't get stuck having to walk/powerwalk like I have to.

Take it from me, slow it down, take it to Balance Level, and perfect that exercise before adding speed, weight or injuries!

Carbonated Water: Healthier than Soda or Myth?

There are different types of carbonated water. It seems that people are substituting carbonated water as a healthier alternative to soda. 


Here are the different types:

• Club Soda: carbonated water with sodium

• Seltzer: carbonated water without sodium

• Tonic Water: contains calories from sugar/sweeteners

• Flavored Sparkling Water: often contains additives including sweeteners, caffeine, citric acid, calories, vitamins, and minerals

• Soda Stream: unless you add to it, this is strictly carbonated water choice

Here is what evidence based follow ups suggest:

1. Calcium loss in bones. Sodas are linked with lower bone mineral density, which might come from the phosphoric acid (phosphorus is important in building strong bones) and caffeine. Caffeine is known to interfere with absorption of calcium. Plain carbonated water lacks both caffeine and phosphorus! Yay to not losing more calcium in bones!






2. Tooth Decay. Reading the label is important: Anything with SUGAR, or CITRIC ACID, or PHOSPHORIC ACID may lead to erosion of tooth enamel which will eventually lead to tooth decay. By taking slices of enamel and immersing them in different soft drinks for six, 24, and 48 hours, Poonam Jain at Souther Illinois University School of Dental Medicine demonstrated that enamel does begin to erode. However, if it's just plain carbonated water (no sugar, no citric acid, or phosphoric acid), through adding pressurized carbon dioxide to plain water, will NOT cause tooth decay. So read your labels!





3. Weight gain. My advice: read your labels! They are your friends! Sweeteners and fake sugars are a big no-no. Your body does not recognize these sugars and cannot break it down as easily so it stores it for later which leads to weight gain. So if you're drinking carbonated sparkling water, look for ones without extra sweeteners. Plain carbonated water should be fine! If you have soda stream, you can always add natural flavors like lemon or herbal tea to the mix instead of adding pre-packaged soda flavors!




4. Bloating & IBS (Irritable Bowel Syndrome). Club soda includes sodium into the mix. Too much of a good thing can be bad, as too much sodium can cause an increase in GI (gastro-intestinal) motility. Carbonation may cause bloating and gas which can lead to IBS.




5. Feeling of fullness. This can be good or bad. Registered dietitian Ruth Frenchman recommends that you should avoid carbonated water after a workout as you might not hydrate properly if you are feeling full already. On the other hand, if you are trying to eat less, maybe drinking carbonated water before meals might be okay so you feel full sooner, and may eat proper food portions.

When you miss a class..

Remember that if you miss a workout, you can always burn calories in different ways throughout the day by adding extra exercises to your daily routine:

- adding squats while loading and unloading laundry, showering, cooking in front of the stove etc.

- while waiting in line: tighten your abs and do 12 side crunches each side (it will look like you're stretching your back while in line)

- carrying grocery bags? you can always add some bicep curls (lift bags by behind elbows, palms towards face) or lateral flies (shopping bag on each side, lift arms straight out to the side)

- parking away from said store, or doctor's office and walking further rather than parking close and walking only a little bit

- going to the 2nd or 3rd floor? Let's take the stairs! Better yet, jog up the stairs! (I like to have a race with myself - call me crazy! Ready set go!)

- I like to do calf raises while brushing my teeth sometimes, or even in the shower - assuming you take those.

- Watching TV? Why not stretch those legs out while watching the tube? 

- Grabbing a tennis ball under a side table or something low to the ground? My husband does a push-up on his way up from retrieving such small items. Why not do 5 while you're down there?!

-Waiting at a stop sign or red light in your car? Let's tighten down low and get some kegels in! That way when you do some tuck jumps, you won't feel like having to use the bathroom like sometimes do! 

- Baking something in the oven? Hold that squat low for 10 seconds before retrieving that turkey/baked sweet potatoe fries/whatever..

- Washing dishes? Might be awkward but come into a plie squat while in front of the sink..

- Have a baby? There's an exercise in itself! Lay on your back and do some arm work with your cutie.

- Are you next to a wall, waiting for the printer at work? Do some wall push-ups while waiting.

All these things don't have to be big, or even that many, but each little thing adds up in your day. So remember, it might look like you're a crazy person, but it's better than missing a workout entirely.

Traveling? Just get to a WALL

Here's a workout you can do as long as you have a wall nearby:


Facing the wall:
12 - Wall push-ups (hands on wall, do a push up)

12 - handstand kick-ups (hands on floor, kick legs up to vertical, alternating lead leg)
12 - volley ball blocks (jump up and touch wall with fingertips)





Get down:
12 - bridge hip raises (facing wall with feet on wall, back to floor, raise hips up)


12 - reach for the sky (facing wall, legs vertical against wall, reaching up for feet)
12 - single leg bridge hip raises Right leg
12 - single leg bridge hip raises Left leg



Going into plank:
12 - plank push-ups (facing away from wall, feet against wall, hands on the ground)
 

12 - plank to handstands (in plank, facing away from wall, feet against wall, walk feet up so your body becomes vertical)


12 - side plank (in plank but on one forearm in side plank)


1 minute - plank hold (facing away from wall, feet against wall, hands on the ground)





Face away from Wall:
12 - Right leg lift in wall sit (R leg lifts, L leg is 90 degrees, butt & back against wall)
12 - Left leg lift in wall sit (L leg lifts, R leg is 90 degrees, butt & back against wall)
1 minute - figure 4 Left leg in wall sit
1 minute - figure 4 Right leg in wall sit
12 - R leg lunges (Left foot against wall, Right knee lunging)
12 - L leg lunges (Right foot against wall, Left knee lunging)
1 minute wall sit (both knees 90 degrees, butt & back against wall)


figure 4 @top left picture, wall sit @top right, and single leg lifts @bottom left (single leg lift hold @bottom right)


wall lunges






repeat whole workout x2

the Avodilla (avocado instead of queso)

Avodilla
Serves 1
A Vegan Snack



1/2 teaspoon virgin coconut oil
1 medium lavash wrap

1/2 medium avocado, sliced
1 teaspoon maple syrup or agave syrup

Pinch sea salt




1. Melt the coconut oil in a skillet over high heat. 

2. Place the lavash wrap in the skillet and let it soften and warm for a minute. 

3. Layer the sliced avocado down the middle of the warm lavash and fold over into third to seal in the avocado.

4. Drizzle the sweetener over the lavash as it toasts on the hot pan. 

5. Flip once. The lavash is ready when the edges start to brown and bubble.


6. Add a pinch of sea salt over top and slice to serve.

Foot Soak Recipes

Sometimes our feet hurt from work, or workouts.. Here are a few foot soak ideas when your feet have had a long day.


Each of these recipes is for use with one gallon of water. You can also add some marbles or small rocks to rub your feet over to provide a light massaging sensation.



Recipe 1:1 part Epsom salts
1 part baking soda
2 drops essential oil of choice



Recipe 2:4 bags of chamomile tea
1/8 cup of dried parsley
4 drops essential oil of choice
Note: Steep ingredients in hot water for 10 minutes before soaking.



Recipe 3:
2 cups kosher salt
1 cup Epsom salts
2 drops essential oil of choice



Recipe 4:
1 ¼ cups Epsom salts
1 ¼ cups kosher salt
¼ cup baking soda
¼ cup cornstarch



Recipe 5:
1 cup lemon juice
3 Tblsp olive oil
¼ cup milk



Essential oil ideas: peppermint, lavender, mint, orange, lemon, eucalyptus

10 Benefits of Cardio Kickboxing

I love it but let me tell you why you might love it too:

1. It helps with self-defense skills. Maybe not with total application but at least you'll know how to kick and punch.
2. It's a total body workout. I come of class drenched in sweat. Kicking and punching is great for you and your hot bod.
3. It combines an aerobic workout to resistance training. It not only works your heart but builds muscles too! 
4. It actually incorporates five components of physical fitness: cardiorespiratory fitness, muscular strength, muscular endurance, body composition, and flexibility.
5. Its a confidence booster!
6. Creates stamina.
7. It helps relieves stress. Just picture someone you really want to punch on that bag.
8. I learn to have better hand eye coordination during partner drills.
9. It increases your energy.
10. I think it's a blast!

5 Life Altering Mantras We Need to Embrace

1. There is No One Miracle Pill, Fad Diet or Perfect Cure-All. There is just you, hard work, and the WANT to better yourself from yesterday. It took years to get to this point in your life, it will take a little bit of time to undo all those bad habits and nuances.

2. I am more than just a number. I am more than just a number on the scale - which is solely dependent on the gravitation pull of only this planet alone. I am more than just my body weight composition - a man-made number to ill-compare my muscle percentage to my fat percentage. I am more than just my age, my pants size, or the number of pull-up reps I can do. None of these define the person I am, nor my self worth.

3. We are not dogs - food is not a treat. Food is not a punishment either. Don't feel bad if you ate like crap. Just do better next time. On the other hand, don't do a double day of working out, then "treat" yourself to a tub of ice cream.

4.  Love Yourself for you True Self. Love your body and don't apologize! We are all born with different bodies - thin, curvy, tall, pig nose, tiger stripes - (Confession: I have tiger stripes on my butt - as I call stretch marks even though I have not had a child or gone through childbirth). Love your body for what it is. God only made one of you (unless you're an identical twin). One and only. Too many haters out there. You can't be one of those haters. Love yourself because if you don't, no one will.

5. Life's too Short to Not Enjoy. Tomorrow is not guaranteed. Working out is supposed to be hard work, but it can also be fun. Not all workouts are at the gym. Ever raced a friend to the top of the stairs? Ever gone rollerskating with your kids? Mother nature can provide a cheap(er) jungle gym if you let her. Hiking, exploring, fishing, gardening, swimming in Lake Tahoe, building a snow fort up at Mt. Rose when there's snow, taking your dog for a walk, kayaking, stand up paddle-boarding, going over to Lawlor Events Center and running up and down their stairs, ice blocking (also near Lawlor), jump roping with your kids, heck, just power-walking in the neighborhood - whatever the activity is, it doesn't have to be mundane and it doesn't have to be conventional - like in a gym. My motto: Work hard, Play harder.

New Years Resolution

My New Year's Resolution is to stop eating crap and get healthier. My fitness goals are to show up to TRX more, get TRX certified eventually, and stop eating junk I don't need. I have the workout portion down. I can show up, I have no problems motivating myself to workout - I love to workout! I love Kaia! I need to love to eat better. Fuel my body with nutritious foods that are healthy and good for my body. Love my body by fueling it better. I have such a hard time with nutrition so that's what I want to focus in on for 2016. Maybe by the end of next year, I can see some abs? Not seeing my abs isn't the end of the world, because I know I'm pretty healthy. But seeing abdominal muscles does not come from working out; it comes from eating healthy.

I will definitely need my hubby's help on this one. If he's on board, we can stop eating out as much, eat more prepared meals and more greens. This will be the year that I buckle down in the kitchen. The kitchen will NOT defeat me this year!

Snow games are afoot!

With snow on the ground, getting outside is a great way to have some fun while burning some calories. You also don't need to have children to enjoy the winter activities. Go play outside! Just make sure to bundle up!

- go snowboarding ($$)

- go skiing ($$)

- sledding ($)

- snow-mobiling ($$)

- snow-shoeing ($)

- walk dogs in said snow (free)

- shovel your driveway (mostly free)

- build a snowman (free)

- make a snow-angel (free)

- build a snow fort (free)

- build a snow doghouse 

- have a snowball fight with friends or family (free)

- make a snow sculpture (mostly free)

- crush snow sculpture (free)

- have a snowball fight w friends using snow-forts and crushing each other's snowmen (priceless)

Kaia ladies: involve your family

Kaia lifestyle is not a solo journey you take in the middle of the desert while taking drugs and hallucinating. (I think that's finding your spirit animal?)

Kaia life has to involve your family members because they are part of your life. How can you be successful if your partner/husband/children are not on the same page as you?

Are you going to eat a separate meal from your family? I hope not. Including your family in your fitness lifestyle can be tough, but doable. Slowly introducing healthy and nutritious meals is the way to go unless your family is already there with you. Education is key. Let them know what's up, why you are doing this, and what it means to you. They are going to be more receptive if you explain things rather just surprise them with a whole new way to eat. Maybe explain that they may not look unhealthy now (if children are younger), but if they continue on this path (of eating junk food), they may have lots of health issues later, and may have lots of problems down the road.


Don't let it just be nutrition either. Including your family in your journey will help you reach your fitness goal faster. You can include your family in your fitness routines: start walking your dogs as a family, go ice skating together, try stand up paddle-boarding as a family, take a group dance class together, walk around the marina and invite friends and family - it's a great way to catch up while also burning calories! Instead of inviting your friends to dinner, go out and go rollerskating? When was the last time you roller-skated? I think roller-kingdom is still open? When your family knows that you are trying to lose weight, or fit into that size ___ whatever__ dress, or just be healthier, they will help you in your efforts once you are on the same page.

When Ryan (my husband) and I got together, he wasn't really healthy. He would drink beer during the week after work, binge drink on the weekends, and played video games a lot. At that time, I would occasionally workout, but I wasn't very active otherwise. We were going down a dangerous path. We both came down to Las Vegas one Christmas and our families were brutally honest with both of us, since we had both gained some weight. That definitely hurt my feelings but I also found that to be an eye opener. Who else is going to be honest with you besides your tribe? I joined Kaia later. Later Ryan started doing his own P90X workouts after work. We have also now found something together. We like kickboxing together. We drink less often, just special occasions and are a lot healthier than when we started. The point is, I told him, that I wanted to be healthier and he got on board. I didn't force him to do any of it. He has to be ready to allow that change to happen. So ladies, don't force it, but explain to your family that this is something important to you.


Life changes made Kaia aren't just for 6 weeks, it's made for a lifetime.

Be adventurous - try new things: Rooibos Tea anyone?

I meant to write about this awhile back since this happened a while ago, but here it is:

I was being adventurous one morning and I ordered something I had never tried before. This could go either way, I could totally hate it, or I could totally love it. Luckily for me, I enjoyed trying rooibos tea (pronounced: roy-boss). So I read up on what I was drinking.

It is also known as red tea, or red bush tea. It is in fact, more an herb than a tea. It's the national drink of South Africa. It comes from the branches and twigs of a tree called Aspalathus linearis.


Pros:

- naturally CAFFEINE FREE!! score for me!
- low in tannins so it helps with insomnia
- high in antioxidants (37 natural kinds)
- has calcium, manganese, and flouride for stronger bones and teeth
- has flavonoids which act as bronchodilator, and anti-spasmodic (helps people breathe better)
- has vitamins and minerals including

• vitamin C

• zinc 

• copper 

• manganese 

• magnesium 

• potassium 

- has alpha-hydroxy acid which helps with skin and nail renewal
- can be applied directly to skin to help with eczema, sunburns, acne, etc.
- can be given to babies with colic, sleeping problems, or stomach cramps
- has been used to help suppress HIV virus
- has polyphenols which has been shown to be

• anti-cancer 
• anti-mutagenic 
• anti-inflammatory 
• anti-viral 

- it tastes pretty good




Cons:
- low level of tannin which slows iron absorption - if you're anemic watch out!
- can demonstrate estrogenic activities which if you have hormone sensitive cancer like breast cancer -check with the doctor before taking

Balancing Half Moon Pose

ARDHA CHANDRASANA

I LOVE FLOW!






Starting with Crescent Lunge, all toes facing forward, nice deep lunge, a 90 degree angle to Left knee, back Right heel is lifted. Arms up, biceps by ears.











1. With the Left foot forward, inhale and step forward into the Left foot, straightening the Left leg (don't lock knees - have slight bend so you're not passing out).



At the same time lifting up and straightening the Right leg parallel to the floor. Flex that Right foot - meaning have it flat so that the bottom of your foot is facing the back wall.

This picture has the lady on her Right foot, lifting Left leg

2. Staring at a point on the floor, place the Left palm directly under the Left shoulder (Modification: if you are not reaching the ground, place a yoga block here) and carefully bring the Right hand to the Right hip. Roll or open the Right hip up and back so the hips face the side wall.


3. Inhale the Right fingertips up towards the ceiling. Arms should be aligned into one straight line. If you have neck injuries, gaze/head is to face the side wall. If no injuries, and WHEN you have your balance and steady, try having gaze towards the ceiling past Right hand.  Work on turning the whole torso to face the side wall.












Modify by doing this pose near a wall so your back is neatly against the wall.






4. Breathe and hold for 3-5 breaths.


5. To release: exhale and slowly bring both hands back to the floor and step the foot back into Crescent Lunge.


6. Repeat on other side.








Benefits: Half Moon pose improves balance, focus, concentration, digestion, and confidence. This posture opens the hips and strengthens the ankles, knees and lower body. Helps with anxiety, back pain, osteoporosis, sciatica, fatigue, constipation, gastritis, indigestion, menstrual pain and I'm sure many more. This pose also helps relieves stress.


Contraindications: Recent or chronic injury to the legs, hips, shoulders, neck or back. Head should be lower than heart in optimal form of this pose, so please don't attempt if you have low blood pressure, or currently experiencing headaches.

Burn calories! Just stand up!

Recent survey shows the average person is on their butts for 12 hours a day - either at work, on the computer, or watching TV/relaxing at home. Add that to the 6-8 hours we spend sleeping. That's a whopping 18-20 hours either on our butts or laying down.

Did you know that just by standing, a person's heart rate is 10 beats faster than a person sitting. That measures out to about 0.7 calories per minute. That's between 40-50 calories per hour, depending on how active one is standing. If you stand 3 hours a day for 5 days, you've burned anywhere from 600-750 calories. Added up over a year, that's 30,000 extra calories burnt which is about 8 pounds of fat. Just from standing. 

We can't all stand up at work, but small adjustments will increase this amount. If you have a desk job, maybe walking over to your co-worker's cube instead of emailing them? Standing while talking on the phone.

We've had research done on this subject since that 1950's. So why, are we only now making this a priority? Did you know that some elementary schools are actually taking out sitting desks and replacing them with desks where children are able to stand? It stimulates better blood flow and better focus. Better focus means better learning.

This could be you at work! Better blood flow means better focus to your work which means more efficiency at the workplace!

Even if you're not a fitness buff, or just trying out Kaia, keep this in mind for at home. Something as simple as standing could help you shed some pounds as compared to being sitting.

Here is a list of standing activities (waiting in line, getting dressed) and a calorie calculator for these activies for 30 minutes.

How you can avoid sitting a bunch. What the cool video with fun music.

You can also read up on standing student desks here.

Be present

Be present. A piece of advice I heard but never understood. In a world full of technological advances, it's funny that we lose the ability to be present and in the moment. Our digital age dictates that we have information at the touch of our fingertips. We can connect to each other globally with just our smart phones. But does that hinder or retard our ability to connect face to face?

I see it all the time. Just go to any restaurant or eat-in place. People could be having lunch with a friend they haven't seen in a while, maybe even having a heart-to-heart, but some people choose to be stare into their phones throughout their meals. Yes, you can talk and Facebook at the same time, but are you really present in the conversation? As compared to when you aren't staring at a screen?

Be in the moment. In all things in life. In all instances where you can connect with someone.

Be here and now.


That goes for dinner at the dinner table, and for our work outs. When you are working out, be working out. Don't let your mind wander to your grocery lists. Listen, that list will still be after your one hour workout. Be present in body and in mind. That time you were spending thinking about that outfit for your holiday party, you could have easily transitioned into your next exercise and done one, maybe two more sets. That adds up in your hour. Be in the now. I used to hate hearing that in yoga back in college. I didn't get it back then. I always thought, What the heck am I doing?! I am in the now, I wouldn't be physically here if I wasn't in the now. But your body can be in one place and your mind another. You might have heard me in Kaia Flow say this before but please leave everything at the door. I'm not saying, never talk to your neighbor during our workouts, but I am saying, focus your attention to the matter in front of you. If you're at work, be at work. If you're having lunch with a friend, spend that time with your friend (not on Facebook or Twitter). If you're in your workout, be there in your workout, focused, and ready to work it out! Your body will appreciate it in the end and you'll decrease your chances for injury if your paying attention.

Whatever happens .. Just finish

So it was a blundering 25 degrees out. Why would anyone want to be running 6 plus miles? At 8:30 in the morning nonetheless! 

I already had to pee before the race started so I had to use port-a-pottys! Whoa gross! Someone already had their morning poo pre-race!

The trot began and my toes were numb for the first few miles! What's up with that? I already switched shoes. I think I might have a pinched nerve. I'll have to get that checked out. But I didn't stop to walk until after mile 4. This is good! Progress! I struggle with running. I always have. But even if you struggle, even if you walk part of the trot, guess what? You are outside kicking your own butt! I struggle with that question every time I run - I ask myself, "why am I doing this?! This is crazy!" I might not be able to answer this question on my run but I know that I place one foot in front of the other and then again other foot in front of the other because I want to get better!

I don't race to get medals, I don't race to show off to my husband (who beat me this year because he started working out with me!), I do it because the next time, hopefully, I'll be faster and stronger and a better version of me. Even if you walk the whole trot, the main thing is you finished! Even if you didn't beat your time, you got out here, put yourself out there, and finished something that you started. Which is more than I can say for a lot of people.

Even if your lungs burn, and your legs are ready to collapse, and after the race you feel like you're going to vomit, just know that you did it. You finished!

Oh by the way, I need a new goal because I beat my turkey trot time!

Readiness to learn/change

My boss at work just had a half hour conversation with his daughter who happens to also work at the same place. She had stubbed her toe getting out of the bathtub and the toe looks gray/black with her slightly limping. My boss wants her to go get it checked out directly after work but she wants to sleep and go after her 1pm class  (We are all working night shift and eating lunch at this moment). My boss talks in circles about how this needs to be done "now now now!", how she doesn't need to learn the hard way, and how she might have a broken or at least infected toe. His daughter is just as stubborn and will not budge.

I'm telling you this story because fitness can be the same way. You may want your spouse, partner, friend, family member(s) or even yourself to get in shape but until that person is truly ready to commit, then it will be an uphill battle.

A person needs a readiness of mind and body in order to commit to a fitness/lifestyle change in order for the weight loss or the change to be permanent. I'm not saying drop your day job and just workout! I'm saying there needs to be open mind to learning or re-learning what you have been doing in order to be successful in weight loss, or muscle building, or whatever your fitness goal may be.

If my husband only workouts when I nag him, what will happen when I'm on vacation without him? Will he workout on his own? Probably not. We need to realize that this might be why we are failing sometime. If the readiness is not there, we might be setting ourselves up for failure. Ask yourself, "Am I ready for some change?"

Let's not be another yo-yo diet or fitness fad. Let's commit to showing up each and every day, fully applying ourselves 110% in everything we do. This includes our workouts, our runs, our flow, our nutrition, even on the weekends when we think no one is looking. At work, I can educate a smoker until I am blue in the face, but until that person is ready to quit smoking for themselves, then I will not be an effective educator. Let's not be that smoker who tries to quit 10 times, OR that person with the infected toe because they weren't ready to learn from their father. Let's the be the change that we want to see in the world, as Ghandi beautifully put it.

Nutrition goal: Take the white stuff out

Think about it: what are foods that are white? 

- white rice

- cream cheese

- cheese

- flour

- sugar 

Of course, there are exceptions (egg whites are super healthy and nutrient packed). But this list is a really good start. To start working out, and working on that six pack abs, one must stay away from these white foods. Replace white rice with quinoa, or brown rice. Replace dairy with more leafy greens. Flour can sound healthy on the package label, but what "enriched white flour" really means is that the company, stripped the flour of nutrients, then added unnatural nutrients of its own, which is still not as healthy as whole wheat flour (or if the company just left the flour alone in the first place).

And of course, sugar. Our goal is to eat less than 10 grams of it, or none at all. That's pretty hard unless you have the time to cook everything yourself or have a personal chef. But just be cognizant when you read labels. A lot of things that seem healthy, have a lot of sugar in them: flavored yogurt (also white), canned spaghetti sauces, BBQ sauces, instant oatmeal, bottled teas, Gatorade, vitamin drinks, canned or packaged fruits, and the list goes on and on!

Read up on specific brands 

http://www.m.webmd.com/food-recipes/features/sugar-shockers-foods-surprisingly-high-in-sugar

http://www.everydayhealth.com/pictures/high-sugar-foods-youre-probably-eating-every-day/

So main point here: read your labels and try to stay away from white foods.

No shortcuts

What do we achieve when we take shortcuts in fitness? Not as much as when we take the time to master proper form of each exercise. Speeding through the workout not only hurts the outcome (not burning as much calories - hence not losing as much weight, or not creating as much strength/flexibility/power/etc.), it can also increase the risk for injury. So just a heads up: take your time to master your balance level. When you've done that, then take it up to strength level. When you don't hear your coaches correcting your form on either one of those, then take it up the Kaia level. We tend to see greater results when we don't take shortcuts!