Whole Foods Grocery Haul

Hey guys!

Just poppin’ in to share my whole foods grocery haul from this past week. You guys get to also check out our messy apartment that we moved into a couple weeks ago. Hopefully I’ll finish putting up decorations. But- let’s be real- we be too busy being bosses w/ our lives right now. (We being my husband, Kevin, and myself) Alright, onto the goods.

Check it…

Whole Foods Grocery Haul

 A lot of what we buy from Whole Foods is fresh produce and some meats (we get most of our meat from an organic company called Steve’s Paleo Goods). But here are some of the products/ packaged things we bought, most of which are staples in our house:

The Supplements We Take

I definitely want to do a video on the supplements I take, just to talk about why I take them/ how often/ safety/ quality of products and all that. It really depends on our goals at the time. Like, when I was first weight lifting and trying to build a bunch of muscle, I was eating way more protein and taking a lot of pre-workout/post-workout supplements to help with that muscle growth.

My Belly and Sleep

Right now all our supplements are focused on healing the gut. Both Kevin and I are trying to repair our bellies to help us improve our digestion and sleep. It’s kind of become a theme in our house as of late- we both have terrible digestion AND sleep. I am pretty sure I’m intolerant to gluten and Kevin is to gluten and dairy. He may have sleep apnea and I have insomnia- we just make the BEST pair. 🙂

The supplements we bought will help us with our workouts/performance, but we are also trying to take things that will help us repair our gut microbiota and improve our digestion. This also means we are eating differently, but I’ll get into that next week.

I hope you all have an awesome weekend- I’ll be busy lifting weight, doing some school work, and getting ready for one of my best friends to come into town on Sunday! Follow me on social media to keep up with my amazingly boring life 😉 :

 

Perfection is the Enemy of Done

I recently read Brene Brown’s book DARING GREATLY. In it, she said something that spoke to me louder than anything ever has- Perfection is the enemy of done. Those words struck a chord in my SOUL and, in that moment, I realized something about myself and my life.

I’m the kind of person who just wants to get things done. And then I have this other side to me that is never satisfied with the person I am or work I’ve accomplished. I’m hard on myself and a classic Type-A perfectionist, and yet I have this need to just get something done or just start something even if I don’t feel like I’m ‘perfect’ or ‘ready’ enough to begin.

I have spent my life in this perpetual cycle of:

But, perfection is the enemy of done.

Oddly enough, I’ve always known these words to be true, without ever really hearing them out loud or seeing them in writing. If I look back on my life so far, I see major milestone moments where I’ve just said “whatever, let’s do this” and my life has changed forever. I’ve grown because of these moments and experiences. I’ve accomplished goals, made my life better, and improved upon myself all because, in a single moment an opportunity to dare greatly presented itself, I didn’t care about if the timing was perfect or if I was perfectly ready. I just jumped.

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I’m sure you can relate, even if you don’t think so at first. I think all of us tend to believe we are too scared to take risks and get things done in our lives. Going back to school, moving to a new town, starting a new business- these things require big risk and it’s often easy to put off going for it for fear that we “aren’t ready”. And what happens? We hold back or remain complacent in our life.

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But then, think about those times in your life when God was like “hey, I’m going to drop this amazingly scary and BIG thing in your lap because I know you’ve got this, even if you don’t believe it’s the ‘perfect situation’”.  And, despite all that self doubt and fear, the funniest thing is that you DO. Despite the imperfect circumstances, you buckle up and end up ready.

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Our going away party in 2015

I can totally relate to this kind of thing. I have my plan laid out. Get my masters at the same school I got my bachelor’s at because it was the safe, sure thing to do. Kevin would work in Orange County with his company and we would live happily ever after. But, despite how this plan seemed to fit on paper, I think I always knew deep down it wasn’t right. It didn’t fit.

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So, when Kevin got the job offer to move to San Francisco, our lives were thrown for a loop. We had made up a plan that was supposed to ‘work out perfectly’. Then God was like “uhhh yeah, guys? That’s not happening. I’m actually going to send you up to Northern California to follow your dreams. And, you know what? Things are going to work out WAY better than if you stay in Orange County.” And it did! Kevin has grown with his company, I’ve had opportunities at SFSU that I NEVER DREAMED I’d have, and our lives moved forward- without things being perfect, we got s*** done.

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I think it’s important to remember that things will never be perfect and you will never be perfectly ready. The best advice I can give you is to just take every opportunity that comes your way- if you’re scared and feel unqualified, GOOD! That means what you’re doing is worth it. Who cares if you mess up along the way?! You’ll get there, I promise, and will grow with every experience. Despite the imperfection, you will get things done.

QUESTION:

  • Have you had a similar experience? One where you didn’t feel ready and God still placed a BIG thing in your lap? Did you end up for the better?

❤ Kay

The 5 Health Apps I Love To Use

Gosh I tell ya, I’m a social media junkie. It’s hard not to be, though- with my phone always at my finger tips and cute puppy memes awaiting my laughter.

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But, although phones can be distracting us constantly, there is a lot of good that can come from phones and technology. Today I thought I’d share my favorite Healthy-Living Apps! These are great resources if you don’t have access to a gym or need a little guidance with your diet/ exercise routine.

myfitnesspal-logoMy Fitness Pal: The ultimate food tracker- this app stores almost ANY food item you can imagine. This makes it super easy to log your food. I’m a sucker for tracking things, and I know not everyone is. But, I feel like tracking your food- even if for just a couple days a week- can help give you better insight into what you’re ACTUALLY eating. That way, if you don’t see results on the scale, you have answers and you know that it may not be the best idea to eat 4 brownies every night for dinner. 🙂 If you use MFP or want to use it, follow me! @fitkaylie

download-1Nike Training App: This is an app I’ve used for AWHILE now. It has a HUGE database of workouts- both ones you can do at home without any equipment OR in the gym- and they are all guided with videos so you can learn how to do each exercise properly. Plus, it’s free! Always a plus in my book.

lifesum_best_apps_screensLifesum: This app is similar to MyFitnessPal in that you track your food based upon what your goals are- but it’s a bit more guided. You can use the free version and get a cookie-cutter meal plan, or pay a few $$ for a more guided approach. Right now, I’m doing a ketogenic diet. I was able to take a quiz where the app asked me about my goals and dietary preferences. It actually guessed that a keto diet would work best for me AND provided me with recipes to guide me along in the process.

downloadSworkit: Another great guided-workout-routine-based app. I really like this one because the workouts are focused to specific body parts. For example, if you want to work on your booty- they have a workout routine for that! Plus the timer and rep counts provided during each workout are really easy to read!

endomondo-100335630-origEndomondo: Another oldie-but-goodie in my book. I used to run a lot more- now I mostly weight lift- and, when I did, I loved using this app to track by distance and pace! It uses your phone’s GPS so you can track your walk or run route. It’s also free, but if you want a couch to 5K or half marathon training program, you can also pay a few extra $$ for a full-blown plan.

I hope this helps you on your fitness journey!

COMMENT BELOW!

What is your favorite health/ fitness app?

❤ Kay

Setting Goals for 2017

2016 was an amazing year!

I worked my tail off to propose my thesis before summer.

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I got married to my best friend.

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I started teaching at school.

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& those were just the highlights! God has blessed both Kevin and I with such amazing opportunities in the last year and a half. I would not be more grateful for the life I have at this very moment. The things I have worked for are beginning to come to fruition & the person I am on 1/1/2017 is a completely different person from that person I was this time last year.

That said, I feel really inspired to set some goals for 2017 [for some strange reason- must be the Christmas cookies]. I really hate the idea of trying to set New Years Resolutions, which tend to be too specific and unattainable so I give them up by January 15th. Instead, I thought of a few good “themes” for this year- none of which has specific stipulations or rules, but will help to guide me to further self-discovery, improve my quality of life, and allow me to positively contribute to the lives of others.

~2017 Themes~

 

jan-2Create healthy rituals: I think we all have rituals- some are good and others are bad- but we are all creatures of habit. I know I have bad habits that have turned into rituals- like checking Instagram for 20min right before I go to sleep or getting a candy bar every time I go to Target- and I want to shift my behavior to more productive, beneficial habits in hopes of turning them into rituals. I’m not really sure what this will entail, I want to try out a few different things for the first couple months. But, I know that I want to do the same thing every morning & every night and then set similar goals during each day.

  • AM Ritual: read the Bible, devotions, stretch for 5min, drink a glass of water w/ apple cider vinegar before breakfast
  • PM Ritual: read 1 chapter of fiction book while drinking tea, stretch 5min, floss and oil pull, meditate
  • Aim to read 1 chapter of non-fiction book/day, 1 scientific article, and listen to 1 podcat

Heal my gut and become metabolically flexible: My gut is messed up, you guys. I know this it is the cause for my indigestion, insomnia, and lack of energy. Sooo I want to spend the first month or so flushing out my gut and getting better at pooping. This means drinking pink himalayan sea salt and water, taking probiotics and komucha, and avoiding the foods I know my stomach doesn’t like (bye bye ice cream).

Move every single day: No matter what, I want to exercise in some way every single day for at least 30minutes. Whether that’s doing an intense, 1.5 hour sesh at the gym or walking around the neighborhood with Kevin for 30 minutes, I want to work up a sweat every day. My body craves movement and I am sick of depriving it of that. Here is an example of what I’m thinking my workout schedule will be…

  • Sunday: hike, yoga, or mobility exercises
  • Monday, Wednesday, and Friday: Weights
  • Tuesday, Thursday, and Saturday: Run

Condensed focus in my work [both school and business]: I get SO distracted when I’m working on my computer… or at home.. or at school… or at work. Basically, I’m a distracted person. But, this year, I want to make it a point to be more intentional with getting my work done. I’m thinking of aiming to make daily to-do lists, and then work on one task at a time during 1-hour condensed blocks of time where I ONLY focus on that one task.

What about the blog?

Part of these goals aligns with Fit With Kaylie! I really want to make more of a presence this year- and help you learn how to live healthier through exercise. I’ve got a schedule in place- let’s just pray I stick to it!

❤ Kay

How to feel confident to start on your fitness journey

I’ve been through my fair share of ups and downs with weight loss- I get it. Starting a new program when you feel terrible, squishy, self conscious. It’s hard, dude. You feel like everyone is watching you- JUDGING YOU- as you walk into that Pilates studio. Even if you decide that an at-home workout program is better for you, you STILL feel self conscious if your partner/ roommate/ kid sees you struggling to hold that 60 second plank.

BUT- starting a new workout program is the MOST important part. Everyone, and I mean EVERYONE, starts somewhere. But you have to START. Just know that you are not alone, that the group of people you are taking that new class with is probably more encouraging than you realize, and it’s OKAY to be bad at things- that’s the only way we all learn and become better.

Understand that taking the first step to a healthier life is SUCH an amazing thing- even if you feel like you’re not fit enough to workout next to those ‘good-looking’, ‘athletic’, ‘muscular’, or ‘skinny’ people in the gym. 

If you need a little motivation in getting started, I hope this video helps!

The most important thing you need to practice when you start start a new workout program: a positive mindset. How do you overcome self conscious thought?

  1. IDENTIFY THOSE FEELINGS: Go to that space (the weight room at the gym or a new studio) that makes you feel those self conscious feelings. Even if it’s scary, you have to me in that space in order to figure out why you’re having those negative thoughts
  2. LET YOURSELF FEEL THEM: For just a few moments, observe those negative feelings.
  3. DETERMINE WHY YOU’RE FEELING THIS WAY:Then, identify what is causing them- it’s probably your own thoughts that are making you feel self conscious, rather than the people around you. This is great! It means YOU can control and change those thoughts.
  4. LET GO OF THE NEGATIVE & HOLD TIGHT TO THE POSITIVE: Learning to let go of the negative thoughts and replace them with positivity is the hardest part.. Being around people who look more fit than you TRIGGERS your self conscious behaviors, but they doesn’t CAUSE it. Only YOU cause it. But, this is SO freeing, because it means that only YOU can change it!

 

Love you guys,

❤ Kay

 

The one thing I eat everyday to stay healthy

So, funny story. I actually got the idea from my dad.

For those of you who don’t know, my dad used to never cook. And I’m talking, he wouldn’t even PREPARE food- we have had heated arguments about how easy it is to put together a salad (just throw veggies into a friggin’ bowl) and it ended with my dad agreeing to buy salads from Chick Fil A.

But, a few months ago, he started reading this book that changed his entire view on eating. Suddenly, he would call me and say “Kaylie- did you know that plums help strengthen your immune system?!” Or “Kaylie- have you ever had an acai bowl?” (um, duh dad. Do you even know me?)

But, the thing he was MOST passionate about?

Smoothies.

The diet he did for 30 days called for a smoothie for breakfast every morning. This smoothie seriously changed my dad’s life. Now, instead of a breakfast sandwich from Carl’s Jr., he was blending together 6-8 servings of fruits and veggies with healthy fats, an egg, and nuts.

So this was around the time the Kevin and I were getting married. We came home a week before the wedding to finalize all the ish that needed to get done- decorations, paying vendors, Kevin buying shoes, all that jazz. Needless to say I was stressed and forgetting to eat.

That week, without fail, my dad would make me a smoothie every morning. He was like the smoothie fairy, bringing me a cup full of nutrients each day. He knew I needed it, even if I was too distracted to realize it myself.

I remember one time, when we were kids, my sister lost a tooth. She put the tooth under her pillow and “the tooth fairy” straight forgot to switch it out with a dollar.  So, that morning, my dad put a towel on his head and pretended to be the tooth fairy and gave my sister a dollar.

This was kind of like that, except with smoothies.

When we got back from our honeymoon- we had a Vitamix waiting for us!!! My dream come true, seriously. I have wanted this friggin micro blender for about 5 years, but could never muster up the $$$ to make it happen. Life tip- If you want a Vitamix, get married and someone will get you one as a gift.

I decided to start making smoothies for Kevin and I each day- Kevin wanted more veggies and I just love making things in our Vitamix. This has become a thing over the last month, and I don’t think I’ll ever go a day without it. So what do I add to this marvelous drink?

(I’m going to be straight up honest with you and tell you that I don’t think about how each of the ingredients I use will work together. I just think- tomatoes= healthy, going in the drink. They all taste like sweet fruit to me, so there you go)

Typical Ingredients:

  • Veggies: cucumbers, celery, kale/spinach, tomatoes, cauliflower
  • Fruit: either bananas, grapes, strawberries, blueberries, mangos, or pineapple
  • Eggs: usually ½ cup of egg whites AND 1 whole organic egg
  • Fat: Olive or Flax Oil
  • Liquids: Almond milk, orange juice, or acai juice
  • Nuts/Seeds: Typically, chia or flax seeds

How much of everything?

  • 5 cups of veggies
  • 2 cups of fruit
  • ½ cup of egg whites
  • 1 egg
  • 1 tablesppon of fat
  • 1 cup of liquid
  • 1 tablespoon of nuts/ seeds

I usually have this for breakfast, when I don’t have time to make anything more- like eggs, my most favorite thing in the world. If not, I’ll sip on it while I work as a snack/lunch/thing- doesn’t really mater, just as long as I drink 1 per day.

We work really early (as in, we are up by 5:15am every morning) so I make them the night before. I know this isn’t ideal, but it’s what we have to do to make it work.

A smoothie a day has really changed the game for me. I have more energy, am regular (ie poop- yep, I went there), sleep better, and don’t get sugar cravings throughout the day. I think everyone needs more nutrients in their diet, but the problem is- who has the time to eat all this stuff? It’s SO much easier to just chug a smoothie everyday and know that you’re getting some really awesome, crucial things into your body.

I hope this helps!

Peace out dudes,

❤ Kay

The Creative Nature of Research: Why being a researcher is like being an artist

When I think of researchers or scientists, I think of someone who is Type-A. They are very rigid and methodical in their process of thinking; formal and nerdy, and not creative at all.

On the other end of the spectrum lies the creative souls, wild and nonconventional in their methods- they, I always thought, were the ones who listen to their muse, get in the right head space, and “flow” and are able to produce a work of art.

Part of the reason I’ve always wanted to do research is because I am Type A. About 90% of me is totally structured, anal, and organized. I like method, I like order, I’m very impatient, and I like to be prepared. I thought, if I went into research, I could wear my glasses and my lab coat and work on separating muscle fibers for hours and be engulfed in this methodical, Type A work. And, I must say, a lot of research is just that. It’s boring and repetitive. You spend hours in a lab trying to get an ounce result from picking apart muscle fibers and it’s very tedious. It’s ordinal. It makes sense to me.

But research has this other side to it that, at it’s core, is something that involves having a space to cultivate & is filled with messy ideas.

Research is about CREATING something from nothing. In essence, researchers are artists.

I learned a very valuable lesson this week at school.  I’m taking Cardiovascular Physiology this semester and our teacher has assigned us a pretty substantial project. We have to look at past research of a topic within cardio. phys. that interests us and come up with a potential research study we could do. Basically, we have to go through the same process any researcher does; a process we will similarly be going through when each of us writes our thesis. A lot of my classmates, because we are getting closer to that time where we have to come up with an idea for our thesis, are trying to use this project as a foundational stepping stone in getting closer to creating our thesis.

Because I’ve always thought of doing my thesis on something related to muscle, this project quickly became difficult to figure out and plan. I spent all last week, during our spring break, trying to come up with these crazy ideas that would somehow combine my love of muscular physiology with my professor’s requirement of cardio physiology. The most amusing moment, I think, this week was talking with her during office hours and almost getting into an argument with my very sweet professor because everything I came up with as ideas were mostly musculoskeletal and NOT cardio.

I left her office feeling defeated, lost, and just plain confused.

I was pushing too hard to try and make this work the way I wanted. I was adding SO many variables to my potential study that it would take me 10 years to complete. I was just so lost and confused, I decided to just scratch EVERYTHING, take some time away from thinking about it, and start over. A pretty risky move seeing as it was due in less than a week. Sometimes I can be crazy and my Type A brain goes out the window and BAM- I’m a Type B, creative, reckless soul.

But, that recklessness was the best thing I could’ve found.

I sat down, and thought of the people in my life that I’m doing this research for. So many people I know and love have diseases, have dealt with problems relating to health without answer, and are dependent on medication. At my core, I know that I’m in this field because I want to find answers to their problems. I came up with some pretty amazing ideas that were simple, relatable to a lot of different cardiovascular problems, and were practical enough for me to complete in about a year’s time.

& in that moment, I realized just how much of my creative self was going to be needed if I wanted to be successful in the research of Physiology. Instead of planning and worrying about this test or that paper I had to write, I realize now the I need to instead create creative spaces for my mind to gain the knowledge I WANT and NEED. I think that thinking like an artist during this whole process of education for me is going to be the best way for me to be successful and really gain the knowledge and wisdom I need to do some good in the world for the glory of God.

To help educate others about their health and how they can live the life they want without medication- THAT is my ultimate goal in life. That’s what I was called on this Earth to do- to create ideas and figure out solutions to our physical health.

I guess I’m more Type B than I thought. 🙂

❤ Kay