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

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. 

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?

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"

5 Tips to Make YOUR Early Morning Workout

Many people do their workout first thing in the morning but why? IS there a point or can we just hit snooze and move on with our lives? The truth of the matter is yes there is a point, when we just wake up it has often times been several hours since we have eaten so your body is in a fasted state. Therefore, when you wake up and hit the gym you are not simply burning the food you just consumed but rather the FAT you are trying to burn. So we burn more fat in the mornings! Now that we have that settled if your like me than you would much rather sleep in and hit snooze well here are my top 5 tips to getting out of bed! 

1. Decided the night before. You make the choice before bed to determine if you will or will not get up in the morning. If you start to make not going not an option then you will be up and ready to start making this lifestyle a habit. 

2. Have your clothes laid out with your shoes and sock sitting right by them. This saves time and brain energy. 

3. Put your alarm on an annoyingly loud tone and across the room this will get you out of bed and moving. 

4. Drink a big glass of ice water to help wake you up. 

5. Have it planned as to what you will eat when you get home. This allows you to think "if I hit the gym then I can come back and eat _________". Obviously make it a healthy choice.

 I

ts really that simple! So make your plan, be prepared, and set that alarm clock for the body you have always dreamt of! 

Love always 

Keli K. 

"What appears to be a sacrifice today will prove instead to be the greatest investment you will ever make"

Quest Bars

For me any time I can find something that is "clean" eating on the go I have to check it out! I have been getting some emails asking about protein bars and which one I recommend... my all time favorite protein bar has got to be Quest bar. They have only 4 net carbs ,18 grams of fiber and 20 grams of protein. These bars are 100% natural and come in 11 different flavors (lemon, peanut butter, and cinnamon are my 3 favs). Since Quest Bars are so high in protein and fiber it will make you feel fuller longer and give you sustained energy. So enjoy your on the go treat and keep on eating clean! 

Keli K. 

If you say you can you will and if you say you can you wont.

Who's going with me to Cereal Rehab?

Did you know that wheat, dairy, and sugar have been shown to be the three most addicting foods on the planet? Which is basically the foundation of the American diet. If you are worried about the food choices you are making OR better yet the choices your children are making take a minute to think on this, Froot Loops alone have made 162 million dollars so far in 2012. We have a serious addiction here people but why wouldn't? Wheat covered in sugar goes into a bowl and then we pour dairy on top of it... Watch out Justin Timberlake and Jennifer Hudson there is a new Triple threat in town! A Yale study shows that when these 3 things are combined it triggers pathways in the brain similar to those of cocaine or heroine. Wheat, dairy and sugar have been shown to be MORE addictive than pharmaceutical drugs... Seriously? Who knew Captain Crunch was basically a drug dealer...? So this is major problem since cereal is the #1 breakfast among children. We have the opportunity to set up a whole new generation of healthy eaters but we are letting instant gratification (the convince of cereal) dictate our decisions on breakfast instead of being future focused. So why are these 3 areas so devilish... lets break it on down a bit more...

Wheat- has gluten which has been shown to alter the brains chemistry and store fat

Dairy- first of all humans are the ONLY species on the planet that drink the milk of another animal. Much research has shown that dairy has been linked to type 1 & 2 diabetes, heart disease, obesity, autism, auto-immune disorders, cancers and even schizophrenia. Check out the book Devil in Milk or watch the Documentary on Netflix Forks Over Knives for more information on Dairy products

Sugar- Do I need to even say anything else? In 1822 the average american ate 6.7 pounds of sugar a year in 2012 the average American eats 156 pounds per year!!! AHHHH we have a problem...

 I understand that some of you may be reading this and thinking but I like those 3 things and the truth is we all do. It is addicting but we can lower our intake. It is really hard to kick out all three at one time but either make a pledge to yourself to eat less of them all together or try just kicking out one to see what happens to your health! If you're needing some good breakfast recipes checkout some of my older posts... you can premake all these items so that you and your family are good to go for the week! 

Love always, 

Keli K. 

And now this is the part where you find out how much you are truly capable of. <3

Total Nutrition

Today I had an awesome experience at Total Nutrition and since some of you have been asking me about supplements, pre-workout, post workout, fish oils, protein powder, and the other thousands of options out there I thought I would make it easier and say ask the experts. So here is my commercial for Total Nutrition, it is health supplements store that provides you with a plan that best suits YOUR needs. Each staff member there is highly educated on each product and how they will effect your body. Wanna burn fat? Turn up the intensity on that work out? Have a little extra concentration?  At Total Nutrition they look at your specific needs and what nutrition plan and supplements will work best for your goals. I went in today  and found out about some new products and pre-work out mixes that I can not wait to try out and let you know how they work! (PS ladies they have a cute staff so you might not wanna go right after a workout like I did ;)) It is located on Mockingbird and Greenville (kinda by North Park off of 75). It is worth the visit if no other reason just to learn about what they have and how you can improve your total health! Click here to check out there facebook page
PS They also sale Quest bars which are not easy to find and I will have a whole blog written about them coming soon!
Love always,
Keli K.

Water you waiting for?

So here is something you have heard... drink water but how does this aid in weight loss and why should anyone care? Here are the top reasons I think to grab a glass and chug!
1. To burn calories you need a substantial amount of water to aid in this process. If you are dehydrated it slows down the fat burning.
2. When burning fat your body releases toxins that need to flushed out... so yay water to the rescue!
3. Reduces muscle soreness when exercising.
4. When you drink water before a meal it causes you to feel fuller faster.
5. Dehydration cause fatigued because of the blood volume reduction and no one needs any extra reason to feel tired.
OK so now that we are all ready to change our status to in a relationship with water, we need to know how much to drink. Who just said 64 ounces in their head??? Well you're wrong. Research shows that the best amount would be an ounce per pound up to 150-200 ounces. Thats a lot of water but you can always start by adding in a glass or two here and there. Another great tip is to have a certain time you want an amount of water finished. I drink a gallon a day so I mark on my water bottles how much needs to be finished and by what time (I will attach a link to explain it better). Any who, water is a VITAL part of losing weight so grab a bottle and start shedding the pounds!
Love always,
Keli K.
Keep water on Time
Lets face the facts... you CAN do it. :)

The most important meal of the day!

Although I will interject with personal and pageant life let's start by diving into what I want this blog to really be about, you and helping you reach your weight loss goals! What better way to start a blog then how you start your day, breakfast!

I've heard it, you've heard it, we've all heard it.... Breakfast is the most important meal of the day and usually if I asked my mom or teacher or anyone else for that matter why it's so important I got a "because I said so" answer in return. So I am here to tell you why we all need to breakfast to LOSE weight. Hello I am telling you to eat not starve, lets all take a minute to say yay!!!

The Why: First of all why not? In dieting you are always told don't do this or don't do that, to finally get a green light to go to the fridge makes me ready for tomorrow morning already. Skipping breakfast can throw your diet into a state of chaos. Instead of me getting to technical let me break it down for you as best I know how, your brain needs glucose to think and concentrate. Have you ever noticed that when you skip breakfast that morning seems like an unfocused blur. I sure have! The other great health benefit to a high protein breakfast is it will boost your metabolism for the rest of the day. Helllllllooooo anything that will boost my metabolism is a winner to me! ALSO when you eat breakfast it lowers your risk of over eating the rest of the day and stabilizes your insulin levels so the chance of diabetes is cut in half. 

Now that we are all on board to dive into some tasty breakfast treats lets talk about what you want to eat. Protein, protein, protein!!!!! Every living cell in your body needs protein to rebuild and when we eat protein it release a small dosage of insulin which is just enough to add in fat burning through out the day PLUS you will feel fuller through out the day. Winning! 

So I plan on posting a whole section of recipes once I figure this whole blog thingy out but for now some great options are egg beaters, turkey bacon, turkey sausage, protein smoothie, Greek yogurt, and if your on the go grab a Quest Bar. I usually will eat 1 whole egg 1/2 cup of egg beaters and 1/2 cup of ROLLED oats with a table spoon of all natural almond or peanut butter to get some good fats in. I am always stuffed after breakfast which causes me to eat less through out the day. Lesson has been learned. 

Ok I think thats probably more info than you ever desired on the importance of breakfast but now you know! Had great day today and I hope you did too!

Love always, 
Keli K. 

"Do something today that your future self can thank you for."

And tomorrow we begin

So here I am stepping into the world of "blog" whatever that means! I wanted to start a public diary where I can share fitness tips, fashion, recipes, and chat about what is going on in my life of pageantry! Let me share who I am I compete in pageants but long before that I was the overweight girl who had no self esteem. I have now fully embraced a healthy lifestyle, lost 90 pounds and am getting a degree in Exercise and Sports Science. Last week was Miss Texas and after a full 7 days of completely disregarding my diet and exercise I have decided that I want to be Miss America. So lets make it happen! Here is where I want to chart this journey, the next 51 weeks to Miss Texas. I also want to use this to encourage others and help people stay motivated about following their dreams and getting fit! Since I am starting tomorrow though.... I should probably go finish that brownie!
Love always,
Keli K.
Jer. 29:11