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. 

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.

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

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

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. 

Raindrops keep fallin on my head...

So here we are it has almost been 2 weeks since I competed at Miss Texas and I have put my makeup on one time since then... It has been lovely.I had an incredible time during Miss Texas week but after finishing the week I realized I had a lot more free time. I decided to finish up my journey with Texas Tech in Summer II classes so I have no life other than pajamas and my laptop. The past few weeks have been a whirlwind of emotions, joy, tears, laughing, soul searching, and everything in between. And after all that I have decided.... I have no clue what's next. Has this ever bothered you? I love to plan and I mean really plan. For example I know every single detail about my wedding... except I am not even dating anyone... embarrassing but never the less I am a planner. There is always a time for waiting when it comes to finding your purpose. Which as annoying as it is, this means in a bizarre way it is part of the plan. 

In between all the piles of homework and as I close the chapter of my undergrad life, I have really started seeking the Lord for what He has next for me. I keep being drawn back to the story of Job. Many of you probably know this story but to summarize...  To prove Job’s faithfulness to the Lord, God allowed the devil to destroy everything Job owned. Job was a wealthy man. He lost his crops, property, cattle and servants. But most devastating of all was when Job lost his children. However, Job did not blame God. He accepted that God had a plan and more than just plan but a plan with purpose. So Job would be patient for God to reveal His plan. Job knew that sometimes bad things happen to good people.Often people will talk about the patience of Job. He knew God had a plan and was willing to accept what God allowed in his life. In the end God restored to Job twice as much as he had in the beginning (Job 42:10). I have so much respect for Job here. He knew that patience was a part of the plan God had for his life. 

While my life has been a breeze compared to Job, I have learned that sometimes our lives don't always make sense to us but that is where the growth, character, and personal integrity come in. We know that we will have victory in the end but let today, while weathering the storm come with its own triumphant sigh of relief knowing that you are where you are by design not by default. 

Keep on keepin on,

Keli K. 

I have loved you with an everlasting love; I have drawn you with loving-kindness. (Jeremiah 31:3)

My love affair with...

The Scale.
Yes I admit it. I have the most soap opera, drama filled, I'm talking The Notebook level romance with my scale. One day we will be happy and in love, the progress of our relationship will be blossoming and then... "that" day. Most you have problem been a victim of "that" day. You hop on the scale and the number is startling and automatically all hopes and dreams of a great bikini bod seem ruined. I know this is true for me. I have had the scale literally ruin my day (just ask my family about The Great Easter Weigh in). Which is embarrassing to admit but nonetheless true. So I started thinking about why we put so much focus on our weekly weigh in and the emotions behind it. First of all I think that weight loss is an emotional process. We work extremely hard, make large sacrifices, and for many of us it is at the forefront of our mind for most the day so to see that number looking back at you with a plus 2... how could we not be upset?  I personally believe that the scale can be a great tool for cutting fat or a way to through in the towel. We have to begin to look at the scale in a way that makes us realize that it is just a number and then we have to figure out why it is that number. I call this being the Pounds Detective. Begin to ask yourself the right questions on why a number is what it is. There really is always an answer it just takes HONEST with yourself.
What to ask yourself?
1. Did I cheat on my meal plan?
2. Did I take in a lot of sodium? (leading to water retention)
3. Have a consumed more carbs than normal? (leading to water retention and possibly fat gain)
4. What was my last meal? (Was it super heavy and how long ago was it?)
5. Are you backed up? (funny but true)
Be mature enough to figure out YOUR body. Take the time to ask what is truly going on instead of turning the weigh in into a epic life shattering moment.
More than any of those things though I want to leave you with this... You are more important and more valuable than a number on a scale. I will be the first to admit there have been times that I have gotten my self worth out of what the scale said back to me but at the end of the day the scale is going to change for better or worse so you might as well invest in you and the fact that no matter what the number is now it can change, but more importantly love yourself despite the number on the scale.
love,
Keli K.

Water VS Coke

Found this and had to share! Water VS Coke is no joke!!!!

WATER
1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is, would you like a glass of water or coke?
WATER1. 75% of Americans are chronically dehydrated.
2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
3. Even MILD dehydration will slow down one’s metabolism as much as 30%.
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
And now for the properties of COKE
1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.
2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.
3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.
5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
For Your Info1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.
2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.
3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!
Now the question is, would you like a glass of water or coke?

Goals!

It starts with you and you have to make a goal. Now do not pick a number. Body fat versus muscle will leave the scales making you more depressed. Trust me! So how do we make fat cutting goals? Well here is my idea, you make them something you can see and not a NUMBER. Pick three goals to lead to your dream body example:
1. Rock skinny jeans
2. Wear a mini skirt
3. Buy a yellow bikini
You can see these goals in the mirror which will be of much more benefit to you than the scale! Keep you head, heels, and goals high!
love,
Keli K.

TWEET TWEET

Exciting news, High Heels and Treadmills has gone to the twitter world! Start following us for daily fitness tips, motivation, and fashion advice! Tweet us your questions @heelstreadmills and get on track to your weight loss goals.
Love always,
Keli K.
https://twitter.com/heelstreadmills <<<<<<<< FOLLOW US!

Focusing on YOUR dreams

For starters… why don’t we get FOCUSED on what it is we really want. I think much of what we *think* we want, we actually more feel like we NEED.

Yet this can be scary, how can we realistically chase after not only our weight loss dreams but also our far fetched Cinderelle meets MVP of the world series kinda dreams? 

And yet ladies, we truly believe that we can AND SHOULD be attaining the unattainable. And not just in one area of our lives. but everywhere. And when the inevitable other shoe drops, we make it mean that we’re a failure, because “LOOK at how well everyone else is able to do it all!!!” Psssst….I’ll share with you a secret–they aren’t.

My 3-part solution:

1. Give yourself the win in the places you are kicking butt. Are you an awesome mom? Wife? Partner? Friend? Are you a savvy businesswoman with a rockin’ career? Do you have an eye for fashion? This is about ACKNOWLEDGING where you are awesome and then internalizing gratitude for that. Feel the power of you when it comes to these things. You’re incredible…in the exact places you focus your energy. (High five!)
2. FOCUS on a SINGLE thing you want to be incredible at. Get focused on 1-2 things max. I think we all tend to juggle 14 things at one time and this can be dangerous because then we are not giving those things the attention they deserve. Have 2 goals, meet them, celebrate, move forward. We CAN do everything we ever dreamed of just maybe not all at one time. 
3. Focus on the things you can control. We can not fix the fact that if you stare at cake you gain 4 pounds and your BFF can eat 7 pizzas and be a stick. What we CAN do is figure out what works for our bodies, our goals, and our lives. If we compare ourselves to others then we are comparing ourselves to what we think others are doing. You can not control what everyone else does but you can control what YOU do and how you react in any given situation. 

With all my love, 

Keli K.

Dear Diary,

We all know that losing weight is tough work BUT I bet you didn't know that people who keep a food diary lose 2 times more than those trying to do it on their own? Yep it's true! I keep a food diary but more recently switched to a virtual diary on my iPhone called "My fitness Pal". It's a great way to log your calories, know what your eating, and even follow your friends to have that extra accountability. So get to logging and watch those pounds shed this year!
Love always,
Keli K.

How to make 2013 your GREATEST year ever!

I always love the new year. A fresh start mixed with the anxiety of the unknown makes January one of my favorite months. For those of you who know me well, you know I have big dreams, big resolutions, and goals that to most seem impossible. This goes beyond fitting into your skinny jeans or making your ex kick himself, this goes into how you can be the BEST YOU this year. So here is how I think YOU can make 2013 a success with any goal:
1) TAKE ACTION
The first step toward any goal is movement. Only you can make the difference in your own life and it starts by taking the first step. I am a planner and an analyzer so I spend too much time thinking and planning instead of doing. Why? Because each of us is afraid of failure but you can't fail unless you try. Ask yourself what is the worst thing that could happen? Most the time the journey you gain along the way to a goal is much more than any failure you can endure.
2)DREAM BIG
I spent too much of my young life saying, “Why me? Who am I to do x, y, z?” and not only did it get me nowhere, it continued to subtly affirmed that I had nothing to offer. Every single person has unique expertise, experiences and knowledge that make them 100% unique in the world. Every single person has something to contribute. Every single person can teach something. So, instead ask “Why NOT you?” And then simply try and see what happens.
3)KEEP LEARNING
If you have a goal you've set for 2013 than you need to do research to learn everything there is to accomplish that goal. Is it running a 5k or becoming Miss America you can never be overly educated on what you are trying to accomplish.
 4) LAUGH
I spend much of my day laughing because I plan on it. I record The Ellen Show everyday because I know it will make me laugh or I text one of my best friends because it puts a smile on my face. Laughing can lower blood pressure, relax muscles in the entire body, reduce stress hormones, burns calories, and improves alertness as well as memory.  
5)SERVE OTHERS
We all want to be successful and have dreams but sometimes we need others to help us along the way. Each of us has something to bring to the table and I know I would not be the person I am or have the success I do without others who have helped me along the way. Nothing is more important than people. OK that's my list to help us all have a great 2013! Love always, Keli K. "Believe you can and you WILL"