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"