Wednesday, March 12, 2014

How to make cardio not so miserable:

2 minutes and 27 seconds into cardio I get bored here are my top 5 ways to make the time fly: 
1. Bring a friend- having someone else to talk to can make the time fly by. This also gives you the opportunity to not only get caught up with your cardio buddy but someone to hold you accountable to finishing. 
2. YouTube- I love YouTube. One of my favorite things to do is look up inspirational speeches, sermons, or songs to keep me going
3. Playlist- an awesome playlist can make your workout much more enjoyable. Find one that channels your current mood and get after it! 
4. Audio book- I love listening to books on tape. Listen to one that makes you want to hear more this will give you something to look forward to when you hit the gym. 
5. TV Show- do you have a show you watch weekly? Try watching it at the gym. That kills two birds with one stone and you will find yourself finished with that elliptical in no time! 

I hope these tips help your cardio session and your one step closer to your fitness goals! 



Tuesday, February 4, 2014

6 steps to a smile

First of all I am fully aware and sorry I have been so behind on my blog. I have so much I have learned over the past few months that I can't wait to share! I have Ben devoting most my writing energy my book that will be out in a few months but I am committing to sharing with you what's been going on in my life and things that I have been learning... Ok let's dive in shall we?


Life can be hard. I have learned that as I steps into the "real world" I am faced with less "dream big" attitudes and more "get back to work" attitudes. This got me down. I started thinking that there had to be more to life than just a paycheck? I lost sight of some goals, dreams, and some of my spark and for a moment I think the pressure of a new job mixed with the unfamiliar feeling of a new city made me forget how to smile. I started thinking and I realized I am where I am for a reason and so are you! Since my lull I came up with 7 ways or being back your smile:

1) Believe in the impossible. 

When we expect the worse, we usually get the worst. It’s a self-fulfilling prophecy. We get exactly what we expect to get–good or bad. Being open to possibilities  allows us to be open to new opportunities, experiences and ultimately successes. But, it starts with getting out of our comfort zone, taking a risk and opening ourselves up to the possibility that we might fail. But the rewards are much greater.

2) Kind is the new cool.


"Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised." 
Proverbs 31:30 
A fit body is certainly something to be admired. But it’s the heart of the person with it that matters most. Kindness will take you way further than 6-pack abs ever could in terms of business, interpersonal relationships, trust and respect. A snob with a bangin’ body is still a snob.

3) Be aware of worst-case scenario, but don’t expect it.

There’s a difference between understanding what could go wrong and simply assuming it’ll go wrong. It’s important to mentally put yourself in the worst-case scenario simply to see that you can, indeed, handle it. It’s never fun of course, but it’s doable. Once you understand that, it gives you permission to put yourself out there. 

4) Take responsibility 

For everything–good and bad–that happens. When we don’t take responsibility, we are stuck with no actionable steps to take, because we are waiting on someone else to step up. Stop waiting on others or for circumstances to be just right, and do something now. Anything. Solutions are yours to be acted upon.I was once told that if you are siting there thinking "someone should do something about...(fill in the blank)" then that someone is YOU! 

5) pick confidence.

Yes, it’s a choice. And it takes practice to develop, but you need to start somewhere. Try something. Get better at it and build confidence. Ask, “Why not me?” and go for it. Yes, there is always risk in putting yourself out there. But the risk of not trying is greater. “When you have confidence you can have a lot of fun. And when you have fun, you can do amazing things” –Joe Namath

6) If you hate it, then it's not for you

I hear all the time people complaining about how they hate what is going on in their life. While life can't be sunshine and rainbows everyday, it can be a good life everyday. We spend so much time doing things we dislike we loose sight of our dreams, goals, and what we truly desire. Each of us has a unique purpose all our own. Your calling was created for you and will be something that may not always be easy but it WILL be worth it. 

Monday, October 14, 2013

3 ways to be FIT and Fashionable at the gym


While most people may laugh at the thought of focusing on fashion in the gym, I embrace it! Now yes I am very girly but it goes deeper than the glitter in my veins. A few years ago when I was at the gym I noticed if I liked what I was wearing and felt good about myself then I would workout longer and give more effort. The same is true to this day, when I like what I'm wearing I tend to push myself more and stick it out rather than try and get it over with quickly to avoid anyone seeing my oversized church camp tshirt with stains from 1998. Here are 3 ways you can be on trend and help get the most out of your workout:
1. Leggings with sizzle: leggings are still hot in fashion and great in the gym. Finding a patterned,textured, or bright colored legging will give your gym look an extra punch. I also love leggings because they are snug but still comfortable. If I am wearing baggy pants I can sometimes use that as an excuse to not work as hard because they keep sliding down. With the right leggings you not only look fabulous but have one less excuse to work hard! 
Budget Tip: look in the juniors section at places like TJ Maxx and Marshall's for your unique leggings. I have found everything from cheetah to sequins leggings that were under 10 bucks and I always get compliments on them! 

2. Headbands: I hate having my hair fall in front of my face while trying to workout! Throw on a cute head band to keep those loose hairs back and give your hairstyle a little personality. 
Budget tip: go to places like Sam Moon where you can get a whole bag of multicolor headbands  for around 9 bucks. 

3. Get the right kicks: the right pair of athletic shoes is vital for your workout. It's important for not only style but safety as well. You can add a statement with a colorful pair of tennis shoes and keep those feet in perfect condition! 
Budget Tip: Can't afford new running shoes? No worries! Head to your local wal mart and even some Dollar Tree stores to find neon and multicolor shoelaces to revamp your tennis shoe look! 

Hope this keeps you fashion forward and fabulous!! 
Love, 
Keli K. 

Monday, September 23, 2013

HOUSTON we have a... new RESIDENT?

As some of you may know, I have been interviewing with a company called Cintas for serval months now. I started the interview process before I even graduated and I ad a good feeling about it. The job is basically dressing luxury hotel employees from the front of the house to the back. I love the hospitality field, fashion, and communications so this really seemed like the perfect opportunity but there was one pressing issue... Houston... Now nothing against my Houston friends but I have always been a Dallas girl plus I know nothing about Houston PLUS I know maybe five people who live there. This made it extremely difficult to decide on what to do. However, in the back of my mind I thought "this is too big girl for me, they want experience." Well thank you Miss America Organization for developing my interview skills! During the process I realized that because of pageants I was not only able tointerview well   but be confident enough in myself to know that I could do this job and do it well!  After receiving the  offer it has been days full of emotional roller coasters. One part of me would be exited at the thought of a new challenge and that thrill of the unknown of what could be but the other part of me has been terrified... How am I going to meet people? What church will I go to? How am I going to leave my family? Who will be my friends? My mom suggested I reach out to the The Little Couple from the TLC show or Beth Moore cause the seem like nice people... thanks mom... The other part of the fear was is this job really what God had for me? I have always had that urgency to use the talents God had given me and not settle for anything less. This was not on my radar at all. I have realized though that first, this is a once in a lifetime kind of opportunity and secondly that when I take a step back it is clear that I am fully equipped to do this "big girl" job. It utilizes the talents that The Lord has given me and for that I am extremely comforted in knowing that it is right. Scared doesn't even begin to express my feelings going into this journey. Generations and growing up have been on my mind lately as I enter this next chapter in my life. I see how quickly generations come and go and am reminded of when the Bible talks about David. It says in Acts 13:36 "Now when David had served God's purpose in his own generation,  he fell asleep..." Each of use has a purpose in this generation that God instructs and organizes. Sometimes it may seem unclear or not what you had planned but thats where our faith steps in. Observe what is in front of you and ask yourself "did God equip me with what I need to be victorious in the end?" "does this utilize the talents He has given me?" if the answer is yes... Get ready, take a step forward, and Houston here we come!  
love always, 
Keli K.

Thursday, August 22, 2013

Attitude Check!

I have been thinking on attitude and the impressions we make on others lately. I have noticed that a bad attitude is like when you spill a container of powdered glitter, as soon as it hits the ground the whole room is somehow now covered in it! Your attitude directly influences those around you. I believe that a persons attitude is their logo, it is how they are recognized, identified, and a direct reflection of what you represent.
Now we have the choice to create or recreate our "logo". You determine your attitude based on the perspective you have of your surroundings. In relation to fitness I have noticed that the days I walk in to the gym and I am already telling myself that I am too tired or this is a waste or I just don't want to be here, then I have a bad workout every single time. The problem is usually not my actual physical capabilities of having a good workout but rather the the attitude I have has prepare me to have a great workout.
The same can be true of relationships in your life. You know that friend you have that when they walk in the room you want to run the other way cause you know what they have to say will be negative? I think that the problem is not just their attitude but how much they value themselves. While my life is not always glitter and lipstick and I too have my days where I just want to vent to the world but I value myself, my image, and those around me enough to have an optimistic approach to life.
How do we do this?
You start by knowing yourself and whatever it is that gives you a bad attitude then kick it to the curb! For me I need coffee and a quick quiet time in the morning to help me remember who I serve and who I am truly working for. Without the combo of caffeine and Jesus you might as well just avoid me like a bad haircut! I know this because I know me. Know yourself and give yourself the gift of having a great attitude!

love always,
Keli K.

“Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.” 
― Mahatma Gandhi


Thursday, August 15, 2013

Med school or stand up comedian....

Life update:
So as many of you know I graduated college this past weekend and woke up this morning and realized I am not about to start class next week... wait what? I have been starting school since I was six, how could I find a new normal? Like any seemingly productive person I spent the day making lists of pros and cons a long side a list of goals, dreams, and jobs I would like to have. Let me just give you some advice... don't do this. In one day I have researched medical school, how to start stand up, marketing 101, and any jobs on monster.com. This has led to more confusion and soul seeking. During my workout out tonight however I realized why I was in such a panic, fear. I believe that fear is a four letter word for a reason. I have been fearful on missing out on something or not discovering my purpose. I had to stop, pause, and breath.

In life we are met at several crossroads on what to do next and fear can always make us hesitate. I have come to find that in life we are only give about 80 years (if we are lucky) and so the cool thing is we get to pick what we want to fill them up with! We can either let fear dictate our next step or we can embrace the gamble and find out who we were meant to be.

All this to be said stayed tuned for whatever crazy turn comes next!

love,
Keli K.

There is no fear in love, but perfect love casts out fear. John 4:18

Saturday, July 27, 2013

Bikini babe in 20 mins...

I get emails all the time about how people want to change their lives and lose weight but do not have time. First of all, it is 80% diet 20% workout. This idea is still hard for me to wrap my head around but never the less this means it SHOULD be "easy" for you to make the time. I personally enjoy exercises and my time in gym. It is therapeutic for me. I turn on my Jesus music and get after it. All that said, your workout does not have to be hours long. In fact you can do a shorter workout with more intensity (you can't have it both ways short and easy... I know sorry...). Below you will find a 20 minute workout you can do ANYWHERE! So get offline and get to work! Your dream body is waiting for you.
Love always, 
Keli K.