Work It Out, Gurl

I've got news!

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Sat, 30 Mar 2013 21:30:00 +0000

These past few weeks have been crazy with midterms, studying for my comprehensive exam, regular work, working on the new blog, kitchen renovations.... oh, and trying to get fit. On Tuesday, I hopped on the scale to see if I had gained any weight from the sudden increase in take out food that I have been ordering, and to my surprise! I am down again! 167.8! My husband said that morning that I am really "coming down" since during our first set of engagement pictures, I was looking like someone blew up my face. Lovely, I know.

So the news, I can feel myself procrastinating already... I have decided to no longer blog here at WIOG while I am planning to launch the new blog. It has become so hard to do both & I have such HUGE dreams for my new blog and I really want to be able to devote myself 100%. Everyone keeps telling me that it is a bad idea to stop blogging here, but I know that I need to really devote more time towards my new venture & to my school work.

What does this mean for WIOG?

Everything will stay up here until I launch the new blog on June 1st, 2013.

You can still look through old posts & contact me if you need anything!

Starting June 1st, when you type in WIOG into the web, you will automatically be re-directed to my new site.

I will be re-working some of the top posts from WIOG to make them even better for the new site.

What about Amber?

If you have been following WIOG since the beginning, you'll notice that Amber hasn't posted regularly in awhile. We are still best friends for life (DUH!), but blogging just isn't her passion. All of her posts will still be here and you will probably see some pictures of us on the new site as well....since we are still together everyday. There are no hard feelings, just love.

So, are you going to tell us what the "new site" is?

OMG! I am so nervous, because actually sharing it makes it real, right?

Go ahead, click the button and watch the magic happen.

Manifest Yourself is my new blog where I am looking to build a community where I can grow into a better blogger, share information, receive information and just have fun. I'm so excited to finally share it with you! Check out the new about page so you can learn a little about me, and a little more about what I will be writing about. A little new, mixed with a little old.

In 2 short months, the new site will be fully up and running with a regularly scheduled editorial calendar. (Yes, it's getting serious, ya'll.) AND in 2 months, who knows what I will have accomplished when it comes to my fitness goals! By that time, I will have 27 short days until Fitbloggin! ( Sidebar: If you haven't voted yet for the Ignite Sparks, please do so HERE! AND make sure you give the "How I Became a “Certified” Fitness Blogger" a few extra votes" *wink*wink*)

Before this becomes the longest blog post ever, I just want to say thank you. I have grown to love blogging from starting this blog. That's why I want to work to make it better by launching Manifest Yourself. I hope that you will support me over there too! This definitely isn't a goodbye... it's literally an "I'll see you in 60 days".

And I will obviously still be active via social media & I am looking for new features, guest posts, ect so don't be afraid to leave a comment here or email me at manifestyourselftoday {at} gmail {dot} com. (I updated the links above & my name on Twitter is now @manifesturself!

Love you!

Kimberly

Friday's Letters Link Up

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Fri, 22 Mar 2013 15:45:00 +0000

If you haven't noticed lately, I have cut down on posting here on WIOG. Not because I am going to stop blogging or I don't know what to say, but because I am working on a new project! So, I decided to start doing Friday's Letters again so I can share more of what is going on... plus, who doesn't love a good blog link up from time to time.

Dear Readers: I have decided to launch a brand new blog on June 1st, with a focus on mental, physical, emotional, and career wellness. Basically, it is all about how to make your life better as I search for ways to make my own life better. I am so excited but so so so so nervous. Will you love the new space? Will you stop reading? Will you think I am crazy/big headed/(insert another negative adjective) for trying to make my blog into a place to share information, be open & personal, and offer business services? I don't know, but it will be happening soon!

Dear James (my personal trainer): Oh-how-I-appreciate-thee! You encourage and support me each week while I try to reach my fitness goals. Knowing I have you on my side to tell me when I am crazy, call me out on my bs when I know I am wrong, guide me through intense but fun workouts AND just be an amazing resource for information.... makes me feel like I can be successful.

Dear Self: These past few weeks, you have not been yourself at all. You have had to go through some loss in your life (via death & friendships ending), some stress with school, some stress at home with renovations, and some stress that you impose upon yourself. You can do anything that you put your mind to. Pray about it. Believe it. Just do it. You can be who you dream about being if you work hard enough at it. AND I know that the level of success you want to achieve if possible.

#50in52 Week 25: What does it feel like to reach your weight loss goal?

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Mon, 18 Mar 2013 12:30:00 +0000

For so long, I have dreamed about what it would feel like to weigh in at 169.0lbs.

And it happened on Saturday!

I wish I could say that the picture above was from Saturday, but it was from earlier in the week. I was too excited to remember to take a picture at the gym after my workout.

I feel like I have finally accomplished something in this weight loss journey. I am down 16lbs from my highest weight in April 2011. Yes, that is nearly 2 years of trial and errors, but I finally got to my first real goal of hitting 169lbs. When I saw that number on the scale, I almost lost my mind. I checked 4 times to make sure that it was real!

This week I kicked my own butt in every single workout. I worked out 5 times and met my increased polar goals for the first time! The only one I missed was the amount of time in zone 1 BUT I was at 92%, so I will be happy with that. If you follow me on instagram, you will probably see a photo of the trophy sometime this week.

Now, I am on to the next goal. For some reason, it feels much more doable now. So... let's see how long it takes me to get to 159lbs. I may even be able to get to my total goal by the end of this #50in52 Challenge!

Oh, and sidebar: I didn't reward myself with food for the first time EVER. I don't want to ever see 17? on the scale again unless I am preggos. :)

TWO $100 Giveaways

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Fri, 15 Mar 2013 12:30:00 +0000

So lately I know I have been walking around WIOG with a big ol frown on my face. I don't know what's going on lately...I'm in a funk and I sincerely apologize for the lack luster, my-life-is-over posts. To make it up to you, I have a fabulous CASH giveaway. YES, I did say cash.

(Check me out! I'm in the forth row!)

KimberlyLuxe // Maybe Baby // A Lovely Day BR // GG Renee

Mackensie G // Femmes With Benefits // Love, Darbie // Elle To Elle

RC // The Urban Umbrella // Aphrodite Kinks // Call Her Courtnee

Never Jaded // Work It Out Gurl // Fendi Bag & A Bad Attitude // Carmen Vogue

ThinkFeminist // Memoirs Of The Chic // Mylah
I joined a group giveaway with some pretty lovely ladies! And 2 Lucky Girls will win $100 each! This giveaway requires one simple mandatory task: [1] comment below with what you'd do with the money, [2] then enter the rafflecopter using your facebook login or your email address to submit your entry! And if you have a few extra minutes to spare, you can submit multiple entries by completing some super simple tasks! And you're not limited to one entry, you can submit up to 27 entries! The giveaway closes on the 1st of April and the two winners will be announced and contacted on the 7th! Who knows, in two weeks you may just be $100 richer. You have nothing to lose, and $100 to gain!

1 Mandatory Easy Submission | Simply comment on this post with what you'd do with the money & then enter into RaffleCopter!

Quick Way To Follow Blogs | Log into blogger > Go to your blogger dashboard (blogger home page) > Click "ADD" under "Reading List" > Paste link to blog you wish to follow > Click Follow!

a Rafflecopter giveaway

#50in52 Week 24: I have committment issues....still

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Wed, 13 Mar 2013 02:38:00 +0000

Source: Uploaded by user via Kimberly Anne on Pinterest

Weight loss is hard. Like, really hard. I feel like I am literally just repeating myself every week when I check in, but hey, blogs are about the journey. Every word I type on my #50in52 posts is part of my journey so I will share it.

I am FINALLY beginning to feel like I am making some progress. No where near as much progress as I would really like to see, but I know deep down what I need to do. I need to completely revamp my eating. I have been having some digestive issues, which I won't elaborate on since it's kind of gross, and I know I can fix them with diet... I just have to do it. Every time I hear about a new plan, regime, workout, you-could-have-been-skinny-yesterday fix, I pause and ask myself if I really need it. Just today I messaged a NPC Bikini Competitor, whose body is CRAY, to check her rates for online personal training and meal plans...and she was out of my range. The old me would have jumped on the bag wagon, credit card in tow, and paid her anyways. KNOWING that I would probably adapt the plan to fit what I normally do.

I make soooo much sense, right?

The powers that be say that the definition of insanity is doing the same mess over and over again, expecting different results. Well, that's me! Except I sell myself on that I am really doing something different....since I did purchase it, hear about it, was recommended it by someone new. But I change it to be something old.

Yes...I sound cray. I just came to this realization when I was speaking with Amber about wanting to by the online plan. Like the quote says above...I am on a plateau. But for me, I believe it is mental first...and then manifests itself physically.

I think deep down I am afraid to fully do everything in my power to lose weight. If I lose the weight, then what? I've been the girl trying to lose weight "seriously" for about 2 years now. 2 YEARS!!! When will I be ready to be the girl who LOST a substantial amount of weight?

Have you ever felt like this before?

Workout Motivation

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Sat, 09 Mar 2013 17:43:00 +0000

All week I have had the same thought on my mind too, so I wanted to share it with you.

When I sit and think about the way I am right now versus where I would like to be, the only person I can blame is myself, I am angry because I am essentially not doing all the things I could do to feel better. And in my mind, that sounds ridiculous.

The past 2 weeks have been going really well for me. I think this is also because I let go of the scale too. I've been working out hard and eating (moderately) well. I went back home for a celebration last week and ate out for almost every meal....so....you know how that goes. But I am back on track. It's Saturday and I have started my food prep too. Starting on Friday, my husband and I are renovating our kitchen so we could potentially not have a kitchen for 2-3weeks.... I have no idea how that will go, but I will try my best!

How are you doing with your eating lately?

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#50in52 Week 23: Staying consistent

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Tue, 05 Mar 2013 12:00:00 +0000

I don't know what it is about being on a weight loss journey that makes you appreciate the power of words. Those phrases are all from just scrolling through Instagram (@KandidlyKim is my name if you want to follow me #shamelessplug). Everyday I go through and look for motivational quotes that will help get me out of a funk and/or motivate me to keep trucking along. Sometimes weight loss feels more like a test of mental fortitude vs a physical test.

Since banishing my scale from daily view, I do feel much better. I notice subtle changes in my body (like my leggings no longer staying up and my skin tight jeggings having a gap at the waist). I even swore that I saw the beginnings of an ab. Yes, I said an ab. I am trying to stay positive and realistic about my goals.

By this time in my journey I know that consistency is my biggest problem. Whether it is continuously not checking the scale, eating right or exercising... Consistently is key for my mental and physical sanity. I'm not perfect at this (obviously, since I would have been "skinny" years ago if I was!). But I am learning.

Above is a picture of myself that I took via Instagram on Saturday morning when I squeezed in a workout before heading to visit family. I had chores, laundry, homework, and sleep that I should have been catching up on, and I still went to the gym. I put my gym clothes on and felt good. I felt like I was improving.

I am improving. I just need to stay consistent to keep seeing change and feel good.

What helps you stay consistent?

Posted with Blogsy

Guest Post: Friday FITspiration Week 4/4

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Fri, 01 Mar 2013 11:00:00 +0000

This is the last post we have with Stephanie from Infinite Life Fitness to give us some tips & tricks to help us achieve our fitness goals. This chick is fabulous and the more I read her blog, the more motivated I get. We will also announce the GIVEAWAY winner today too!

Hello my fellow fitness enthusiast. Sad to say this, but this is my LAST Friday FITspiration on this blog! But don’t be sad! You can find more Friday FITspiration every Friday on my health and fitness blog infinitelifefitness.com!

Today I would like to share some tips on creating the other important component to reaching your health and fitness goals. YOUR WORKOUT! Eating right and your fitness routine are the two key things that you have to be consistent with in order to reach your health and fitness goals in a desired time frame.

As I have stated in every post previous to this, before you embark on a new fitness routine please make sure you are cleared by your doctor first! Also, if you work out and start to feel extreme pain STOP! It is ok if you feel a slight discomfort, but if it is an extreme pain that means you may be doing something wrong or you hurt yourself!

When creating your own workouts you have to be aware of your resources. Will you have a gym that you can use? Will you have to work out at home or outside? Does your job offer some kind of incentive for working out? Do you have any other spaces/facilities you can use to complete a workout?

If your job offers incentives for working out you would be a fool not to participate!! At my company they offer a discounted health package, we get a FREE membership to a local gym, we get free evaluations every 4 months, plus a whole list of other opportunities to allow people the chance to participate in a healthy lifestyle. If you are unsure, it would be best to go to your Human Resources adviser and see if they have anything like that.

If you have a gym to use, the best thing to do is ask the manager (or if they have onsite training) if they can show you around the gym and how to use the machines. If you are using the machines incorrectly you could potentially hurt yourself or worse not get the true benefit of working out that day. Working out in the gym allows you the chance to use the cardio machines as well as lift weights. The key to losing weight and sculpting the body you want is a mix of cardio AND strength training. Now ladies, I promise you will not get big and bulky like a body builder if you lift weights!! Lifting weights will allow you the chance to strengthen and tighten your muscles so when you start to lose those unwanted pounds your body will look firm and fit (not saggy and droopy). You want to not lift heavy the first few sessions you have until you know how much you can lift and what exercises you can do. My rule I tell my clients is if you can lift it 10 times without extreme muscle fatigue than you are doing good and gradually build up the weight every 4-6 weeks. I would suggest doing 3-5 sets with 8-15 reps in each set. This is where you get to create your own workout plan and decide which exercises you want to do!

With cardio, the key is to get your heart rate up and maintain it for about 30 minutes. I always suggest a 10 minute warm up and then go right into your more intense cardio session. This can be done on the treadmill, elliptical, bike, stairmaster, or any other machine they may have for you to use. Again, start off slower and then start to build up your speed and resistance.

For those who do not have a gym to attend there are SO many resources you can use in your home or outside. I know the weather may be bad in some areas so you may be forced to stay inside for your workout. There are dozens of circuit training videos you can find online to use in your home. You can also do things like jumping rope, jumping jacks, lunges, and sit ups in the comfort of your home! I usually tell clients that they can do these things WHILE THEY WATCH THEIR FAVORITE TV SHOW AT NIGHT! It is a great trade off because you kill two birds with one stone. You get your workout done and you get to see your favorite weekly show.

There are so many other routines you can do in your home, at your local park, around your neighborhood, or maybe even at your kid’s school. You just have to be aware of your resources and use them! For more fitness exercises you can do for your workout or healthy food ideas please feel free to visit my blog!

And as with any other extreme activities that you would like to do, please consult with your physician first before you embark on any kind of physical activity, meal plans, or any other activities that may be harmful to you or your health needs.

I hope the tips I shared with you will help you guys start planning out your NEW and HEALTY fitness lifestyle! For other daily health and fitness tips please feel free to check out my blog at infinitelifefitness.com. Have a happy and healthy weekend!

Latest Obsession: Brown Rice & Quinoa

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Tue, 26 Feb 2013 12:00:00 +0000

Before the #NYNR challenge, brown rice was as close as I was getting to exploring other grains. Then I found a blend of brown rice, quinoa and garlic prepackaged at Costco. It was very flavorful and not "weird tasting". It also didn't have ANY preservatives so it was #NYNR approved!

A month later when I was browsing/spending money for no reason in Trader Joes, I found some tri-color quinoa on sale so I picked it up. I actually didn't try to cook it until last week though. Immediately when I opened the package I noted that I smelled very nutty. Since I loved the prepackaged quinoa and brown rice, I decided to make my own. I made the brown rice and the quinoa separately according to the package directions and then mixed them together.

It was delicious. And I didn't miss the garlic. (In the photo above, I also had a turkey burger and sautéed red onions.) I've been storing the rice and quinoa in separate containers and just mixing some together when I make my meals, so I am not sure what would happen if I mixed both batches together.... I doubt anything would happen except the nutty smell of the quinoa would probably overpower the rice.

My goal is to try to see if I can use less and less rice and eat more quinoa. I'm such a chicken that I didn't even try the quinoa solo yet. I didn't want to mess up a good thing, ya know?

Have you ever tried quinoa?

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Magazine Inspiration

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Sun, 24 Feb 2013 15:00:00 +0000

Friday night after work, I decided that it was time to upgrade my iPad 1 to the mini, so I walked right into my nearest Apple store and picked one up. Did you know that they process EVERYTHING right from their iPhones? I barely walked into the store and my whole transaction, receipt included, was conducted at the nearest display table. On a phone. I know I am young, but technology really surprises me still. Anywho, as I was installing all of my apps, I started to configure my iPad magazine subscriptions. I am really feeling down these days since I am only subscribing to 3 instead of my usual 5-7.... But that's a whole other story.

The latest cover of Shape with Jennifer Love Hewitt had me floored. I've always been a Jennifer fan because of her body shape. She has an amazing hourglass shape that looks realistic! And she is proud of it even after that whole story of her "letting herself go" that was all over magazine stands and the Internet a few years ago. On the iPad edition, sometimes magazines include video snippets of the cover story interview and this issue had one with Jennifer! In her interview she talked about her perception on staying healthy.

I haven't watched her recent series, but from what the interview says, she is in lingerie a lot so fitness is a priority. After that terrible story about letting herself go, she says that she learned that she just needs to take care of herself more. NOT that she was embarrassed or ashamed of herself, but that she knew she could do better. So she eats healthy and exercises AND THREW AWAY THE SCALE. She says that she doesn't even know how much she weighs. And that she doesn't even care! It's all about how she feels, looks, and how her clothes fit.

Now I know you are probably reading this thinking "So what? That's not something that I have never heard before." But for some reason, I guess because Jennifer just seems like a REAL person to me, it hit home....and I put my scale in a place that will take too much effort for me to fish it out AND I recommitted myself to living a gluten and dairy free lifestyle for the time being (not because it will make me lose more weight but because the #NYNR challenge made me FEEL good).

I interpreted her throwing the scale away as being symbolic of her allowing herself to live a healthy lifestyle without the shackles on her ankles tying her to a number and/or specific diet plan. Eating healthy and exercising 5 days a week is her thing. I feel free already knowing that I don't have the scale on my mind. Although I said I would not be reporting my weight here anymore, I would still hop on the scale "just to see". My weight was actually going down too, but I have so much anxiety about that darn number. And I get anxiety about tracking calories too! But somehow when I am gluten and dairy free, I just ate better and didn't need too.

Finding a balance is what I am really striving for... This is honestly what being a #fitfluential ambassador is about in my mind.

What motivates you to find balance?

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Guest Post: Friday FITspiration Week 3/4

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Fri, 22 Feb 2013 11:00:00 +0000

For the next 2 Fridays, Stephanie from Infinite Life Fitness will be here to give us some tips & tricks to help us achieve our fitness goals. This chick is fabulous and the more I read her blog, the more motivated I get. Don't forget to enter the GIVEAWAY today too!

Happy Fitness Friday! I hope the previous tips that I shared with you were able to help you transform your old eating habits/menu into a healthier menu! Today I would like to share some snack tips and suggestions for you that you may like to incorporate into your new healthy menu!

Here are a few essentials that I ALWAYS have in my cupboard. These are some “snacking essentials” that should always give you the nutrient profile that you need to stay on track with your healthy eating.

Fruits
Vegetables
Whole grains (oat meal, whole grain bread, whole grain pasta, whole grain rice)
Nuts (almonds, walnuts, pecans, peanuts)
Low-fat dairy products
Dark chocolate

And yes I just listed dark chocolate! There have been studies to prove the health benefits of consuming small moderate amounts of dark chocolate. It may be hard but stick to one portion size. You can also get creative and incorporate it into your yogurt, cottage cheese, or other food options to add sweetness and flavor to anything that you think is bland.

For your snack here are a few key things to keep in mind:

Allow your snack to be around 200 (but no more than 300) calories. This is just enough calories/nutrients to keep your metabolism working and to curve any between meal hunger cravings you may have
You will want to try to have a snack that has around 5 grams of protein, no more than 12 grams of fat, and around 5 grams of fiber. These are all estimates so try to stick close to those values. This will allow you to have a well-balanced snack. Things like fiber and protein can be digested and broken down slowly by your body which will make you feel satisfied longer. You always want to try to keep your fat intake low.

They key to eating correctly is eating until you feel satisfied. If you get the “I am full” feeling you have eaten too much! You stomach and brain do not communicate as fast as you eat food. So by the time your brain realizes that you are full you have consumed more than you should have. You should not be hungry after you eat your meals and when you eat your snacks. If you are eating nutrient rich products your body should be find working off of the food you are feeding it. It may take you a few days to a week to get use to this. We have always been taught to eat until we are stuffed and that is the wrong mindset. You want to eat until you are satisfied and not hungry anymore. Don’t worry! You will get to eat/snack again in just a few hours. And if you are not satisfied after your meal it is always safe to double up on veggies to help you crave your hunger. Never starve yourself! You have to learn what are good foods to fuel your body to keep your hunger at bay.

Here is an example of some low-calorie snack options for you:

Celery with peanut butter, cheese, yogurt, nuts, or anything else you would like to eat it with
Small baby spinach salad with other veggies (like tomatoes, bell peppers, cucumbers, etc.) DON’T FORGET to LIMIT the kind of dressing you use! Stay away from the thick and creamy types of dressings (and soups!) they carry the most calories and other ingredients. Stick with the clear types of dressings (or soups). And also stick with the suggested portion size! It is not ideal to drown your salad in the dressing.
Cottage cheese or plain yogurt and you can add your own fruit! This is a much healthier and cheaper option. It is great if you buy a big tub of it and portion it out yourself.
You can also make your own fruit or veggie mix and have peanut butter or yogurt on the side
Nuts with a small portion of fruit (or veggie)
Popcorn (no added butter or salt! Try getting the plain popcorn with nothing added and add your own spices to it!)

There are so many healthy low calorie snack options available! You just have to be cautions of what those options are! Be open minded and try new items that you have not tried before!

I hope the tips I shared with you will help you guys start planning out your NEW and HEALTHIER meal menus for this week! For other daily health and fitness tips please feel free to check out my blog at infinitelifefitness.com. Please feel free to check back next week to see what other health and fitness tips I share! Have a happy and healthy weekend!

***ATTENTION! This week we are offering a giveaway! I am giving away 3 months of my health and fitness training away to ONE lucky follower of this blog! That is meal planning, exercises, and other health and fitness advice (over $350 worth of services) FOR FREE!

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WINNER HAS BEEN NOTIFIED VIA EMAIL.

#50in52 Week 21: I can do this!

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Thu, 21 Feb 2013 22:08:00 +0000

Source: designspiration.net via Kimberly Anne on Pinterest

I apologize for the curse in the post above, you know I try to keep it PC here, but that picture describes how I have been feeling. I am eating better, exercising more, indulging when I feel like it and just trying to do better!

I feel stronger, and I feel determined. I can also see the difference in my face. I am going to try and put together a side by side comparison by next week to show ya'll.

I am working on SO many new projects around here lately, so I apologize again for not posting often. I will most likely let ya'll in on the news by mid-March because I can't keep a secret for too long.

Make sure you come back tomorrow for a giveaway from Stephanie!

Guest Post: Friday FITspiration Week 2/4

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Fri, 15 Feb 2013 11:00:00 +0000

For the next 3 Fridays, Stephanie from Infinite Life Fitness will be here to give us some tips & tricks to help us achieve our fitness goals. This chick is fabulous and the more I read her blog, the more motivated I get. She will also be hosting a giveaway here in week 3, so please make sure you check in every Friday to get the details of how to enter!

Hey guys! This is Stephanie from Infinite Life Fitness here to share some more health and fitness tips with you! Today I would like to share MORE meal planning tips with you! Meal planning is one of the MOST important aspects to reaching your health and fitness goals.

There is a little saying that I heard and like to share with the clients that I train…”If you fail to plan, than you can plan to fail!” What that means is if you fail to plan out your meals and snacks, than it is likely that you will fail at staying on track with your healthy eating! Most people say “I do not have time so I go grab food at this fast food place” or they run into the grocery store and just grab whatever is convenient. Well that is not good planning! Planning out your meals (and even making them ahead of time) allows you to already know what you can/will eat and eliminates the need to go to the store or fast food place to “grab something quick”. What I personally do is I will set aside one day a week (usually Saturday or Sunday) and I will make meals to last me all week! Yes my fridge and freezer are FULL of Tupperware with my measured out correct portion sizes of my meals.

I will bake a whole pack of chicken, fish, beef, or whatever meat I choose to eat that day. I will make a big pot of rice (or pasta), and I will make a big pot of veggies. In each of my Tupperware containers I will put 4-6 oz. of meat, 1 cup of veggies, and 1 cup of pasta or rice. I will use these containers for lunch/dinner. They are already measured out and in the Tupperware so when I am ready to eat all I have to do is grab a Tupperware with the meal I want, throw it on a plate, and heat it up! Talk about “fast food”! It is pre-maid, healthy, and in the end it did save me money!

Like I said before you have to plan out your meals or you will be tempted to go to those restaurant or food places that you love, which will also tempt you to get the same less healthy foods that you should limit in your diet.

The same can go for your snacks. You can create your own “snack packs” with zip lock bags or reusable Tupperware (so you can re-wash them and save money as well!). You can buy the larger containers of yogurt or big bags of fruit/veggies and portion them out correctly into the zip lock bags/Tupperware. This will allow you to have the right portion size and not tempt you to sneak another handful of chips, fruit, or whatever else you decide you want for your snack that day.

Also, are you drinking enough water? You should substitute water for one of your favorite cokes or red bulls during the day. Most people do not realize that they consume most of their calories via the sugary non nutrient beverages they sip on all day! Yes switching to the diet version of your favorite carbonated beverage is a good alternative, BUT you should slowly try to wing yourself off of those types of drinks in general.

So as the saying goes, “If you fail to plan, than you can plan to fail!” So start planning out your menu to help you save time, money, and temptation to veer away from your healthy eating!

#50in52 Week 20: Too busy to not eat right

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Thu, 14 Feb 2013 15:55:00 +0000

My-my-my, the past week has been crazy busy with work, school, and interning. I am at the point at work where I am so incredibly busy that I feel like I have to reply to emails at home because I simply did not have the time at work. Hence, why you are also seeing this post in Thursday vs Wednesday. This may be the trend for a little while. But onto the real news...

I am staying away from the scale as much as possible to avoid the emotional roller coaster that goes with that. Since my focus has not been on the scale, I am looking more and more at how my clothes fit, and they are looser!

I took a quickie bathroom pic at my internship on Tuesday night and noticed that I have a good sized gap in my pants that used to be oh-so-form-fitting! So I feel good. James, my trainer, says that he can see me shrinking too, AND my husband noticed as well. As good as weight loss feels when YOU know you see a difference, it still feels amazing when someone else takes notice as well.

I really think that the recent progress can be attributed to my eating. I woke up last Saturday and just got real with myself.

I am unhappy because I am not doing what I need to do to be happy.

It kills me that I know what to do. I spend so much money on getting books about weight loss, interviewing people who have had success, and I hear all of the same stuff. I know what I need to do, and I decided to just "woman-up" and do it. Somedays are easier than others, but thankfully (well... maybe not thankfully) my schedule is crazy, so I have to pack my food ahead of time or I probably won't get the time to eat throughout the day, sadly. Yes, my life has gotten that busy. I want to give myself one more week of my new nutrition plan, and then I will update ya'll soon.

Thank you for bearing with me through the crazyness! I have been working on a lot of projects (inside & outside of the blog world! I promise to spill the beans soon!) And don't forget to come back for the next installment of Friday FITspiration!

OH! And Happy Valentine's Day, loves!

PS: Since I have been a tad MIA in the blog world, I have tried to stay more active on twitter & instagram, so follow me! My name is @KandidlyKim on BOTH sites.

Guest Post: Friday FITspiration Week 1/4

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Fri, 08 Feb 2013 11:00:00 +0000

For the next 4 Fridays, Stephanie from Infinite Life Fitness will be here to give us some tips & tricks to help us achieve our fitness goals. This chick is fabulous and the more I read her blog, the more motivated I get. She will also be hosting a giveaway here in week 3, so please make sure you check in every Friday to get the details of how to enter!

Hello! My name is Stephanie from Infinite Life Fitness and for the month of February I will be speaking to you EVERY week here on THIS blog about how to jump start your health and fitness goals (if you have made any or if you have ever wanted to start getting healthier!)

One of the most important things about starting off your health and fitness journey is making REALISTIC goals. You want to set a goal that will be obtainable in a realistic amount of time. No you cannot lose 20 pounds in two weeks (and if you are/have you should probably go see a doctor! This is not very healthy at all!) Realistically you will lose 1-4 pounds a week. That is only if you are eating the right foods AND incorporating a steady consistent workout schedule. Also, you do not have to sit down and consume 2-3 BIG meals a day. The goal is to have small meals every 2-3 hours to fuel your body, keep you satisfied, and keep your body working!

No matter what you cannot workout and eat whatever you want if you want to reach your goals! One of the MOST important things about reaching your goals is the food you use to fuel your body!

My rule that I tell my clients…if the nutritional label has ingredients that you cannot pronounce or you have no idea what they are….you probably should not eat it! Learn to look at your nutritional labels and see what is in the food that you are feeding yourself! You will be surprised to see so many harmful chemicals and other agents are in foods and snacks that you eat regularly.

Fresh (or frozen) fruits are a good purchase. You should try to have at least one serving of veggies with each meal! Frozen veggies are a good alternative if you are on a budget. Local grocery stores sometimes will have a great sale on frozen veggies so you can pick up a few packs, toss them in your freezer, and not worry about them going bad/getting moldy! BUT make sure to stick with the PLAIN frozen veggies (no added sauces or butter). Those added sauces will raise the fat, calories, and other potential “Bad” things that can be added to the veggies. Find your own spices to use to season them to make them taste how you like! (For example…Mrs. Dash has a whole line of spices that are salt free and taste amazing! McCormick also has a good variety of spice or you can mix your own blend of spice to add to your meals.)

The next important thing to pay attention to is your portion sizes. That is one number one issue with eating too much (or not enough). Look at the following image of a good indication of the CORRECT portion sizes of most common foods that you may eat:

Here is a good example of an eating schedule that should help you visualize how often/what you should be eating:

8:00 AM BREAKFAST: 2 large eggs (scrambled in olive oil), 1 piece of whole grain toast, 1 large fruit/1 cup or fruit (berries of fruit cut into cubes)
10:00 AM: 1 small cup of yogurt, 1 serving of nuts (almonds, pecans, or walnuts are all a great choice) or 1 small banana with 1 Tbsp. peanut butter
12:00 LUNCH: 1 baked chicken breast, 1 cup of green veggies, 1 cup or brown rice or whole wheat pasta
2:00 PM: 18 baked tortilla chips with 1/4 cup guacamole
5:00 PM DINNER: 4oz grilled salmon, ½-1 cup green veggies, and 1 cup of brown rice or whole wheat pasta
(If you are still hungry) 8:00 PM: 1 cup HEALTHY cereal with 2% or fat free milk

Now remember, the above menu is just an example! You should eat every 2-3 hours and you should start your first meal within 2-3 hours after waking up in the morning. There are so many other healthy options that you can use for your snacks and meals.

Eating the right things and learning to turn down those yummy treats you are accustomed to having is one of the HARDEST parts of getting on track with your health and fitness. Once you are able to learn that self-control everything else will just fall into place! Like I said the diet is SO important if you want to reach your health and fitness goals in you set time frame.

#50in52 Week 19: Finding Inspiration

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Thu, 07 Feb 2013 23:06:00 +0000

Source: backonpointe.tumblr.com via Kimberly Anne on Pinterest

It's week 19, and it has been rough. I am just in this terrible funk with weight loss. I hopped on the scale this morning before I hit the gym and saw a number (that was less than last week, but not low enough) on the scale and felt defeated. I dragged myself to the gym and proceeded to probably have one of my worst training sessions with my trainer. I did all of the exercises and still burnt 410 calories, but I was dropping the sand filled ball when we were doing catches, I kept forgetting the next exercise in the sequence, and my attitude was pretty bad. I had tears in my eyes for most of the workout.

I know I have had this "what-am-i-going-to-do" moment for faaaaar to many weeks in a row. And after last week's rant, I need to get my life together and quit this self-induced pitty party that I have been participating in for quite some time. My trainer said it best.

If I want to become one of those fit girls, and not stay the way I am, I have to change everything.

My trainer always talks about how I have an endomorphic body type which basically means that I store fat easily, have an intolerance to carbohydrates and really need to be on a strict diet plan in order to reap the benefits of losing weight. He's been saying this since November and I have kind of been ignoring it, but apparently, I need to take it more serious. I've eliminated gluten, sugar, dairy, fried foods, all drinks besides water and tea, and somehow... I need to do more still. OR just be super serious and not cheat when I am upset.

He also suggested that I stop weighing myself for a little bit. That is kind of hard because I am participating in this & this challenge right now, but maybe it is for the best. I know I won't be a winner anyways, sadly. I've never really tried the weight loss and no scale thing, so we will see how it goes.

As stupid as this sounds, watching Beyonce at the super bowl really inspired me. Did you see the way she moved her body and sang?!?! She was going hard. She trained hard, she performed hard, and showed everybody that her performance was going down in history. I need just a smidget of that attitude in my life to keep myself motivated to reach my own goals.

What motivates you?

PS: You know how I said I would be posting once a week until I announce what I am working on? Well, I lied because for the next 4 weeks I have a fabulous guest poster! Don't forget to stop by tomorrow to check her post out.

#50in52 Week 18: Weight loss is HARD

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Wed, 30 Jan 2013 17:39:00 +0000

This past week has not been good. I did not believe that weight loss could be such an emotional journey until my chat with Amber last night after work.But let me start from the beginning...

Last Tuesday, I had a great session with my trainer. I was amped, excited, and ready to kick butt. We talked a lot about my knee issues, and about how I need to strengthen up the muscles surrounding my knee (IT bands and quads), so we worked on that a bit. The next morning my knee was swollen AGAIN and by that evening I was in serious pain. Therefore I had to cancel Thursday, Friday and the following Tuesday's training sessions to recoup. I hobbled throughout my weekend and did my best to ice and elevate. I even brought my ice pack to work so I could prop my knee up under my desk. (Yes, I was that serious.) So I haven't had a workout in over a week.

Now for my eating, I have not been eating badly... but I could be doing better. I have remained gluten, sugar, and dairy free for the most part with a few small indulgences... but some nights I just get angry.

Angry that I first started to lose in April 18, 2010

Angry that I have only managed to lose the same 10-13lbs over and over again

Angry that I cheat myself ~~occasionally~~ when I count calories (You know that cup was really 7/8 cup instead)

Angry that I have gotten stronger but haven't lost inches

Angry that all the people on MFP lose weight

Angry that I have let another birthday, holiday, celebration, ect pass and I am still NOT skinny

Angry that people always say I look great but the number on the scale is unhealthy

Angry that when I ask for fitness/nutrition advice from an "expert" I've heard whatever they have to say before

Angry that although I have heard it all, for some reason I have trouble sticking to it and/or following the plan

Angry that I bought a food scale and my hand and cup measurements were actually spot on with the food scale so I can't blame my lack of weight loss on improper portions

Angry that I subscribe to almost every fitness magazine on the shelf and I'm not where I want to be

Angry that I got married at the weight I was with over a year to get more in shape and FAILED

Angry that still after my doctor told me to lose weight I still can't get myself together

Angry that I am still in this weight loss predicament

Now I almost wish that I could tell you that I get so angry that I eat a whole cake or a whole pint of ice cream by myself. NO. I eat 1 small slice of cinnamon raisin or hard-dough bread with butter. I eat a little lite whipped cream with my strawberries. I eat 3 small spoonfuls of white rice from the pot on the stove. I may even go out to eat and barely eat whatever calorie ridden dish I order. I never actually go crazy and consume more than probably 1600 TOTAL calories in any given day. AND that number includes all the other meals that I ate that were healthy.

So, what do I need to do?

I need to practice what I preach. I know if someone followed the weight loss advice that I give, they would lose weight. It's happened already. I need to track my food because I believe there is no way to really know what you eat unless you track it. And I need to be honest with my measurements. I need to cut back on carbs, especially in the second half of the day. I need to eat more vegetables. I need to continue to avoid sugar and dairy since sugar is bad for you and dairy makes my stomach hurt and my face break out. (Sidebar: I haven't had a pimple since I eliminated dairy from my diet. ) I also probably don't need to have a cheat day once a week. Once every 2 weeks should be fine, and it should be a cheat meal not a cheat day. I have had 2 full years of cheat days... I can go awhile without them. I also need to exercise at least 4 times per week.

If I don't do it, I will just continue to be disappointed in myself. Another swimsuitless summer will go by, another birthday, someone else's wedding, Fitbloggin will come and go... and I will stay in this rut and be unhappy.

I have to commit and actually do something, continue to do it, and not give up until I get what I want.

Oh and my weigh in---I'm up 2.9lbs. But I know I can and WILL do better.

#50in52 Week 17 & ANNOUNCEMENT

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Wed, 23 Jan 2013 18:00:00 +0000

Week 16: 174.4

Week 17: 173.4 (-1.0)

Down another pound baby! This week was the end of the #NYNR challenge (no gluten, sugar, or dairy) and I think this will be an honest lifestyle change for me (besides those cookies that I ate about an hour ago....) I couldn't help myself! But I really feel pretty good. My trainer is all about me keeping this up and I have never seen a weight this low without doing a detox. So far, so good!

My workouts have been consistent (4x per week) and I got my second trophy in a row, so I am ecstatic. Sadly, my knee is giving me a bit of trouble, but I know that this will just be something that I have to deal with in the interim while my legs get stronger.

In other news... I have an announcement!

I have started working on another project that will be launched in the late Spring. I cannot give too many details away at this moment because everything is not finalized, but it will affect my posting schedule here. I will start posting once per week (on Wednesdays) here at Work It Out, Gurl since I need to focus my efforts more on this new venture BUT I will be sure to spill the beans soon. It's new. It's exciting. And it involves me expanding more into the blog world... so I will be sure to give more details soon.

What is moderation?

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Tue, 22 Jan 2013 12:00:00 +0000

A few weeks ago, one of my great girlfriends, Chelle from Everyday Polish, asked me what my view is on moderation when it comes to dieting.

"What constitutes "moderation"? 1 bite of a cookie? 1 cookie? 1 cookie

once a week? 1 cookie once a month? I feel like everybody can define

excess and overindulgence but I've never come across good guidelines

for practical moderation, which is very relevant this holiday season. "

Source: joannagoddard.blogspot.com via KandidlyKim @ Work It Out, Gurl on Pinterest

Although the holiday season is over, moderation is something that is beneficial to learn when it comes to eating in everyday life. My personal opinion is that you should look at how much you eat whatever that specific food or food group is on a regular basis and then try to cut that in half when you are trying to lose weight. If you find that you are having trouble reaching your goals, you may need to cut that half in half again.

One day when I was listening to SiriusXM Doctor Radio, one of the doctors noted that if you eat 1 pea a day and you can't lose weight, sometimes you must cut that single pea in half. That is how I look at moderation. If you are trying to lose weight, then you may need to exercise a stricter sense of moderation. If you are maintaining and/or not even watching your fitness and eating a cookie a day doesn't hurt you, then go ahead and eat it if you like. Of course, there are healthier options, but that's a completely different conversation. Moderation, in my opinion, depends on your goals.

My trainer always says that it can be the smallest things in your diet that prohibit you from reaching your goals. I was at the shake counter at my gym getting my usual chocolate protein shake with peanut butter after a workout, and my trainer walked up behind me and said, "You know, you may need to eliminate that dinosaur paste (peanut butter) when you are getting closer to your goals, right?" Of course I made a face because the peanut butter is the best part! But he went on to explain that when you are trying to lose weight, and your body is sensitive (like mine) sometimes you need to be more strict on your eating in order to meet your goals. Moreover, this dribbles into the topic of emotional eating because most of the time we know that we don't need that extra cookie... we just want it. There is a difference. I know that I don't need to have the peanut butter in my protein shake. I've drank plenty without it, but I just like it; despite knowing the empty calories that it is adding into my system.

How do you implement moderation into your diet?

A Trainer's Perspective with Monica Pitts: Part 2

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Fri, 18 Jan 2013 12:00:00 +0000

Monica Pitts from the blog Temple Fitness is back for Part 2! I've been writing a lot about my experiences personal training, but I thought it would be great to hear about the experience from the perspective of a personal trainer. Read on!

Source: Uploaded by user via KandidlyKim @ Work It Out, Gurl on Pinterest

Nutrition

This is the golden ticket. I can’t stress enough how important nutrition is along your weight loss and body transformation journey. You can’t erase a poor diet with exercise but you can erase exercise with a poor diet.

Most trainers will include or a meal plan or make nutritional recommendations to help you reach your specific goals. Don’t expect to reach your weight loss and fitness goals if you are not willing to stick to your meal plan. This is another part of doing your homework.

It Works…BUT you must work IT

How many diet plans and workout plans have you attempted and failed? Honestly in most cases it’s not the plan that failed but you failed the plan. You failed to work the plan like it was intended to be worked. You might work out but not follow the meal plan or follow the meal plan but not follow the exercise routine.

In some cases you succeed for 3 weeks then give up after not seeing results fast enough. Crazy thing is that many times you are on the brink of greatness but give up way too early to see it manifest. Consistency is key. You have to be willing to work it until it works for you.

You Have It In You

The best trainers will take your perceived weakness and capitalize on it. In other words we will use your weakness and create it into strength. When I am training clients I always make them try something that they think they can’t do. I make them do it over and over until one day they CAN. I believe in their ability and want them to also believe in themselves.

So don’t ever say you can’t do something. Even if it’s difficult or you fail at the first attempt don’t give up. Keep pushing yourself. You have it in you to succeed.

THE MIND

Last but definitely not least it’s imperative that you prepare your mind for the journey. A great trainer will inspire you to reach your goals but they can’t motivate you. You must find that motivation…..that thing that moves you into action…within yourself.

You must believe in yourself. You must know that you deserve to be healthy, fit and strong. You don’t have to settle for mediocrity when you can be your best. Finding time to meditate, pray, or recite mantras may help you make that powerful shift.

Many of us allow the external things in this life to define us and limit us. Becoming conscious of your inner Being and true identity in this world can be the difference between reaching or not reaching your goals. We all have the power in us to succeed but we have to believe in that ability before we can access it. A strong mind creates a strong body. If you think you can then you will!

I hope this helps you go out there and finally reach your weight loss and fitness goals! It’s a NEW YEAR, it’s time for the NEW YOU to make a debut.

Make sure you connect with Monica on Facebook and on her blog.

10 Minute Resolutions Inspired by @LucyDanziger

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Thu, 17 Jan 2013 12:00:00 +0000

Source: carrotsncake.com via KandidlyKim @ Work It Out, Gurl on Pinterest

One of my New Year's promises is to start documenting when I have really good blog post ideas and/or inspirations; I am always reading articles or hearing about great things, but I never write them down... so I forget. Well, as the first of one of my "magazine inspirations", I read the editor's letter in my latest issue of Self Magazine and Lucy Danziger talked about making a 10 minute resolution.

What are 10 minute resolutions?

Instead of going crazy creating this ginormous resolution that is supposed to carry you through the entire year (oh, and keep you motivated too!), she suggested that we make resolutions in the next 10 minutes of the day. For example:

Create a stellar blog post.

Workout to your fullest potential for the last 10 minutes of your circuit at the gym.

Plan your meals for the entire week and create a grocery list.

Make a to-do list at work for the day.

Drink 8oz of water before breakfast.

Get up on time for the gym.

Call your best friend who you haven't talked to in weeks.

Finish the last page in your graduate paper that is due tomorrow.

Make a list of 5 things you are grateful for before you go to sleep.

Once you complete the mini-resolution you create another one, and keep repeating these mini-resolutions until you reach your ultimate resolution/goal. Every minute that you spend working towards your ultimate resolution counts and since you are making mini-resolutions, it is much easier to stay motivated.

When I read this editor's letter, I looked at the 10 minute resolutions as creating the steps to success. Sometimes we know where we want to end up, but we have no idea how to get there. Creating these mini-resolutions (sometimes without even creating the larger resolution) will help you get to where you want to be. Naturally, the resolutions will be positive and help you improve your life in little ways; and every little way added up can turn into the BIG way that you are looking to improve your life.

What would be your 10 minute resolution right now?

#50in52 Week 16 and Day 10 #NYNR

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Wed, 16 Jan 2013 15:00:00 +0000

It's been quite awhile since I have posted about my 50in52 challenge, so let's just get down to the nitty gritty.

Week 12: 176.2 (-1.0) - my last weight in
Week 16: 174.4 (1.8)

Given that the holidays were a hard time emotionally for my family and physically since I didn't get much exercise in AND I ate whatever I wanted, I cannot complain. My highest weight during the holiday season was 178.4lbs so technically I am down a full 4lbs! I am still doing the #NYNR challenge and absolutely loving it. I really feel that this may become a lifestyle change for me. I snuck in some dairy the other day and I paid for it on Tuesday morning. My stomach was in knots for most of the morning.

This challenge has showed me that I can emotionally disconnect from food. After a week of eating oatmeal with fruit and NO sugar, I know that I can do this. My trainer says that this may have been exactly what I needed. Will I live a no gluten, no sugar and dairy-free life 100% of the time now? Well, I am not sure yet. Do I think that I will be 110% more conscious of what I put in my body and avoid things that I know I don't need and just want? Absolutely yes.

@FRS Healthy Performance Review #healthyslim

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Wed, 16 Jan 2013 12:00:00 +0000

I have never really been one to get into energy drinks, so when I got the opportunity from Fitfluential to review some drinks and chews, I was super excited.

From the FRS website:

FRS was originally developed by health scientists to provide sustained energy for chemotherapy patients. Today it is used by elite athletes, wellness experts and anyone who wants to lead a healthy, active lifestyle.

All FRS products feature quercetin, a powerful all-natural antioxidant found naturally in many fruits and vegetables. It has been shown in multiple clinical trials to provide sustained energy, increased endurance, immune system support along with many other health benefits.

I am naturally a pretty jittery person, so supplements tend to go right through my blood stream and give me the shakes, BUT I did not feel that at all with these! I was able to test out energy, protein, AND weight management! So here is the breakdown:

Weight Management

I was super excited about these since I am trying to lose weight myself. I know I would need to drink more than the bottles I was provided, but I was hoping they would taste good enough for me to want to purchase more later. I was not disappointed. I definitely felt that my appetite was suppressed for a few hours after finishing the bottle and it tasted pretty good.

Energy

I received drinks and chews (hard & soft) to try. The drinks didn't taste bad at all but I really enjoyed the chews. They were super easy to pop in the morning before a workout or midday at work when I wanted to test out if they gave me a boost. I really preferred the Pomegranate blueberry soft chews over the Orange hard chews. They seemed more like a Starburst candy plus a little energy. After the drinks and the chews, I felt a little bit more focused and alert.

Protein

Please shake them well! After a good shake to make sure it was mixed together properly, they were pretty good! I still prefer my old fashioned powder protein after a workout, but this could definitely be an option on a day when I am in a rush.

Have you tried FRS before or another energy type of drink? Thoughts?

Disclaimer: I was provided with free products in exchange for my review through my participation in the Fitfluential, LLC Ambassador program. All thoughts and opinions are my own.

Your Best Workout Partner

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Tue, 15 Jan 2013 12:00:00 +0000

Last weekend when I was catching up on all of my unread blogs in my Goggle Reader, I came across a post on finding the best workout partner. Based upon the blog post, let me help you find yours.

Step 1. Head to your bathroom

Step 2. You know that reflective glass that is above your sink? Look into it. The person staring back at you is your best workout partner.

Source: runforthethrill.tumblr.com via KandidlyKim @ Work It Out, Gurl on Pinterest

When I read this article, at first I was ready to scroll past it. Seriously? I know how to workout on my own, but what if I want someone to join in on the fun? But the point was that looking for/seeking/depending on a workout buddy isn't always the most effective strategy. Sometimes it can even hurt your workouts. Let me explain.

When you have a workout buddy, you need to workout when that person is available. Yes, it should be at a mutually beneficial time, but sometimes you will have to alter your schedule to accommodate your friend.

You can also start comparing yourself to that person without even realizing it. As a woman, I know I am always looking at the other women at the gym and sizing myself up against them in my head. This is especially true when you and your workout partner are at different fitness levels. If both of you aren't on the same playing field during your workouts, things can get a bit tricky physically and mentally.

And the chatting (you know this was coming). Unless it is a light cardio day, generally you shouldn't be able to carry on a full conversation about the latest Biggest Loser episode. There should be enough physical exertion that you are uncomfortable chatting away throughout the whole workout.

So why should you work out solo? Because your workout is your workout. It should be customized to meet your goals AND it should never be altered because of someone else and their personal goals. Of course, from time to time, it's always nice to try something new, or workout with a friend(s) but overtime, make sure that you are willing and capable of working out on your own. And if you do have a partner for everyday workouts who is not your personal trainer, check in with some of the point above. Are you compromising too much? Do you feel that your workout is effective? Are you meeting your goals? Check in with yourself and make sure your style of workouts will help you reach your goals.

Kandid Moments: Workout Recap

noreply@blogger.com (Kimberly {www.WorkItOutGurl.com}) — Mon, 14 Jan 2013 17:10:00 +0000

One of my New Year's Resolutions for WIOG was to share more posts that are real-time. I normally plan to write a lot of the posts on WIOG and do research, but didn't really share too much of what I am currently (as in right now this second) doing. So anytime you see a post that starts with "Kandid Moments" you will know that it is real-time. Feel free to follow me on Twitter if you want to stay up to date with my day. @KandidlyKim

This morning I woke up excited to work out. Yes, I actually said excited.

via Instagram

Not only did I hit my targets for the previous week and got a trophy on my heart rate monitor, but I tried on a new pullover that I got for Christmas and realized that it had thumb holes. (Sometimes, it's the little things that keep me happy.) In case you are wondering my current program on my Polar watch is the following:

3 hours and 55 minutes of exercise per week in the following zones:

1 hour and 10 minutes in Zone 1 (131- 152 bpm)

2 hours and 25 minutes in Zone 2 (153 - 173 bpm)

20 minutes in Zone 3 (174 - 196 bpm)

1650 total burned calories for the week

Generally, I get about 4.5 hours of exercise per week so I always hit my overall goal, I just have trouble getting the appropriate amount of exercise in each zone. In the beginning, my zones were a bit lower, but over time my trainer adjusted them since my overall fitness level began to improve.

Today's workout was cardio only since I have a personal training session tomorrow morning. I did 40 minutes on the elliptical using the MMA workout regime, 15 minutes on the stationary bike with the resistance on 10, and then I did some quick ab exercises to target my lower abs.

Did you plan to workout today?