Gobble Gobble Workout

Pre-Turkey Dinner Workout.  Then indulge ONLY in food that is worth it with no guilt.  Food is not bad or good.  We attach those feelings to food.  If you eat something indulgent enjoy every bite.  You ARE worth it.  

 

 

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Travel Thursday

Pack your bags! This #TravelThursday I'm excited to share a sneak peek of my "Simpatico by the Sea" retreat with you! What to expect this Jan 24-28:

🌊 5 days / 4 nights at a private beach house

🏃🏽‍♀️💪2 workouts per day modified for all fitness levels utilizing “nature’s gym”

🥦🍠Healthy home-cooked meals prepared & eaten together to jumpstart losing 10lbs in 2 weeks

🚣‍♂️Kayaking and hiking

🧜‍♀️Swimming in the private pool       🧘🏽‍♂️Mindfulness Meditations on the beach                                                    

 https://www.ketangafitness.com/simpatico-by-the-sea-retreat 

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Simpatico by the Sea

 

 

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Big announcement!! No I’m not pregnant, or moving back to Arizona. But, for all of you clients whose dream it’s been to live with me, I’m about to make your dream (or nightmare) come true!  

Are you caring for everyone else at the expense of your own health? Do you need help putting on your own oxygen mask again? Or maybe for the first time ever?  

If you want to recognize the woman in the mirror again, then don’t waste anymore time!! Sign up for the Simpatico by the Sea retreat and show that woman in the mirror that she is worth it!!  

(Link below)  

 https://www.ketangafitness.com/simpatico-by-the-sea-retreat.html

 

Haters Gonna Hate

People judge you by the way you live your life, so you might as well live it the way YOU want. 

Enjoy The Tunnel

I came to NYC to work for a production company three years ago.  The limo picked me up & took me through the Lincoln Tunnel.  

Little did I know that was yet another metaphor for my life.  Going through the tunnel would lead me to a life I never imagined.  Or maybe I did imagine it, i just never never imagined I’d act on it.

 I remember feeling nervous excitement during that ride through the tunnel.  I soaked it up knowing that as soon as I hit the end of the tunnel my life would never be the same.

I recently went through that same tunnel.  All the feelings of my first time through came flooding back.  The only difference is this time at the end of the tunnel was my home.  

I found my way through the darkness & not only found the light, but also found my home.  I realized the light waiting for me at the end of the tunnel was coming from inside me, not anything or anyone outside of me.

 I am the light.

My true self has been waiting for me at the end of every dark tunnel I’ve ever been through. 

The light always comes.  This I promise you.  The tunnel won’t last forever.  Some are longer, some are shorter, but there’s always a light at the end.  You are the light.

 Don’t walk.

Run to your high beam brilliance.


Belly of the Beast

The day I beat my “heroin” addiction...

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What’s Harder?

“But it’s so hard to get up early & workout” 

”But it’s so hard to pass up the wine” 

”But it’s so hard to make time to exercise” 

”But it’s so hard to____” 

I could go on & on.  But I’d rather ask you this “Is whatever you say is hard about getting fit & healthy harder than waking up everyday hating the way you look in pictures?  Harder than having no energy?  Harder than the way you feel inside?   Harder than none of your clothes fitting?  Harder than avoiding social events because of the way you look?  Harder than being the heaviest person in the room?  Harder than having sex with the lights on or at all?  Harder than having your life shortened by high blood pressure, diabetes & heart disease? 

For me exercising is hard.  Eating healthy is hard.  But not as hard as when I hated myself for weighing 226lbs. 

Time to stop hating.  Time to get the outside your inside always wanted.  Time to love yourself.  You are worth it.   

Miracle Meal Plan

Simpatico mind & body meal plan changed this pilots life.  

Click on his video to hear how... 

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Non Scale Victory

Don’t allow an inanimate object to control your life, your day, or your mood.  

During my weight loss journey there were many victories along the way although the scale was not moving fast enough for my liking.  

In the first three months, my blood pressure normalized for the first time in 5 years.  My blood sugar stabilized & I was able to go off metformin.  My lipid panel normalized so heart disease & heart attack were no longer a concern.   

I could no longer eat the way I used to or I’d get severe heartburn, feel sluggish & cranky, especially if I skipped a workout.  

I no longer hid in pictures. I wanted to go shopping for smaller size clothes.   

My insides were healing & it was finally showing up on the outside. 

I love hearing clients like the one in this video proclaim their nonscale victories for the first time... 

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Childish Excuses

I call BULLSHIT.  Based on my own experience I know what’s behind all of your excuses to eat healthy... 

I Choose...

I love when clients reach this point in their journey...

Paper Plate Special

I love to find household items to use in workouts.  

This workout uses paper plates as gliders.  Cheap & easy!  Well, easy to grab the paper plates but not easy exercises to perform.   

Watch as my client demos “The Paper Plate Special”

 

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Hit

Today I got hit.  Hard.  Smacked upside my head.  With a fifteen pound weight.  Accidently in a boxing class.

 I’m the type of person that looks for the meaning to understand the lesson life is trying to teach me in every situation.  

So I kept asking, “Why is life hitting me?”  Then I remembered all I learned from my insightful f-bomb dropping British boxing instructor.  

Life was not hitting me.  I put myself in the position to be hit.

 I need to constantly change my position, keep my gloves up to protect myself, duck, reset & make sure the fight is even worth getting in the ring for.  

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Just Get to the Starting Line

When I weighed 226lbs my trainer would run around the building with me.  

After I lost about 50lbs he would send me out to run alone.  I asked him why he didn’t run with me anymore & he said “I ran with you in the beginning because I wasn’t sure you’d make it around the building even once”.

 I felt like I would die running around that building when I was that heavy.  He would say “Just start & before you know it you will be finished”. 

But even after I lost weight, running was still a struggle for me.  I’d get out of breath quick, and after 3 minutes I wanted to quit. 

When my sis-in-law, a seasoned marathon runner, asked me to do a half marathon with her, for some odd reason,which is still unclear to me to this day, I said “ok”!  

So the training began.  Running 3-4 times a week with someone who is faster & more seasoned than me was frustrating & hurt my ego at times.  

I kept at the training because I didn’t want to die running 13.1 miles.  It scared the shit of me—13.1 miles is a lot more than the laps I had been running around the building.

 Up to that point I’d only run a mile at most. 

I pushed through even when I didn’t want to get up at 4:30 a.m. before the Tucson summer heat kicked in.  A friend even told me I wasn’t built for running & I was too old to run my first half marathon.  

 I was determined to get myself to the starting line.  Yes that’s right, the STARTING line not the finishing line.  

I realized it’s much harder to get myself to the starting line; once the starting gun went off I’d knew I’d finish.  For me the victory was not in finishing the race but actually starting the race.  

 I was begging God the night before to give me food poisoning or a broken toe or anything that would prevent me from getting to that starting line.  Instead he gave me the gift of facing my fear & running right through it.   

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In training even on vacation on our 25th Anniversary.  I fell down, got a little hurt but picked myself off & still ran back to our hotel.  

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I made it.  The starting line.  Facing my fear head on.   

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First 5k

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My daughter would run with me on days I needed an extra push. 

My first & only 11 mile run along the Hudson River on vacation.  The night before I was at a scotch bar but I still got up & trained.  I was dedicated to not dying the day of the half marathon.  My fear was my biggest motivator. 

 

Breaking Down Walls

Watch the video to see how I trained Vanessa to face her fear head on & knock it down.  All this was to prepare her for the Mud Run she was planning on doing. 

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All that hard work paid off.  Vanessa earned that Mud Run medal.  She broke down that wall.   She said it was really hard but not nearly as hard as not doing it.  

She said her “I ams” got her through the race.  “I am focused”, “I am doing this”, “I am ready”, “I am breaking down the wall”.  Vanessa learned that her mind is stronger than her body.

Her mind broke down that wall.  

Beautiful Words

My clients are my gifts...

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Elliana’s Pancakes

Ingredients:

2 cups oats  

1 small carton egg whites  

2 ripe bananas

1 tsp vanilla  

Option to add chocolate chips, blueberries, nuts or whatever else you want to mix in.

coconut oil to grease griddle 

Mix ingredients in a blender until well blended.

Grease griddle with coconut oil & when hot pour batter onto griddle. 

When bubbles appear on top of pancake flip it over.  

Top with maple syrup, agave nectar or fresh fruit. 

Enjoy!   

 

 

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Filthy Fifty

My trainer, Matt Enriquez, gave this workout to me during my 80lb weight loss journey.  Now I’m paying it forward : )

Modify by not using weights for the step backs, jumping lunges & high knee presses.  Just do lunges instead of jumping lunges.  Squats instead of goblet squats.  For the squats be sure your weight is on the heels & push butt back like you are peeing in the woods!

 Step backs make sure knee stays in alignment with ankle not over the toe!  

Make sure you thrust your hips forward aggressively during the swings  & squeeze your butt tight.  

Lunges keep the knee aligned with ankle.

 Pelvic thrust make sure you squeeze your butt tight on way up & pause at the top.  

Enjoy!  

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Sassy & Sober

Click the link below the workout to see how I stayed sober on St.Patty’s Day during my weight loss journey.

Earn your corned beef, cabbage & green beer! Or do this as a fasted workout the next morning to burn off all those indulgences. 

 

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Click here to find out why St.Patrick’s Day is so special for this sassy polish lass: 

Sassy & Sober  

Sassy & Sober  

My Free Skincare Product

I’m always being asked what my skincare routine is, what products I use & how I keep my skin so healthy.  The answer is simple.  Clean eating plus water.  LOTS of water.  I carry a water bottle around all day.  I drink about a gallon a day.  I infuse it with cucumbers, lemon, berries & mint.  

Your skin is the biggest organ in your body so you must treat it from the inside out.  Just like weight loss, the change happens on the inside first then you see it on the outside.

 If you want healthy, dewy, plump, clear skin then change what you put inside your body to see it happen in your skin.  People spend mountains of money on expensive skincare products when the best one is sitting for free right in their kitchen sink.  

This is a great article on the power of water:

Why Drinking Water Is Good For Your Skin | POPSUGAR Beauty

 

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Cheers

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