January 20, 2015 – 11:29 am | No Comment

Nothing’s better than the high you get when you get on “the health train.” You feel propelled, and renewed, and it psyches you up throughout your day!
As a group fitness instructor, I see it constantly. It …

Read the full story »
community

An inspired you can inspire others in need.

diet

Tips and recipes that make you look and feel like a new you.

fitness

Learn to love your workout and stick with it.

lifestyle

Be you and live every day with passion.

music

The artists who are inspiring the soundtrack for life.

featured, headline, lifestyle »

8 HABITS OF FIT PEOPLE
January 20, 2015 – 11:29 am | No Comment

Nothing’s better than the high you get when you get on “the health train.” You feel propelled, and renewed, and it psyches you up throughout your day!

As a group fitness instructor, I see it constantly. It jazzes me up, and gives ME motivation.

But honestly, I can tell the movers from the fakers within their first, or second visit.

FOLLOW THESE 8 HABITS, TO KEEP AN ACTIVE LIFESTYLE:

1. SET YOURSELF UP FOR SUCCESS: If you go into it saying, “We’ll see how this goes.” or “As long as I can make it work with my schedule…” It’s never going to last. You’re setting yourself up to fail. This is going to take commitment, and a positive mindset, saying “I WILL be active. No matter what. Forever”

2. MARK YOUR CALENDAR: We are ALL busy. It’s not like healthy people inherited a large sum of money, don’t work and are childless. They suck it up and wake up early (yes, even 5am), workout on the weekend, pay for a sitter, or make it a family affair. Exercise is not an option that you put to the side, and fit it in when you have time. Successful people mark their workouts on their calendar, and COMMIT. If someone wants to meet during that time, you’re busy. Find another time.

3. MANTRA: Whether you think you can, or you think you can’t, you’re right. It is ALL in your head. Your body was created to do incredible things! But, if you tell yourself you can’t, when it gets challenging, and you stop, you’ll never find out. Create a strong mindset to get you there.
Have something you tell yourself over-and-over. It can be as simple as, “I can,” or “clear eyes, full hearts can’t lose.” Whatever works for YOU.

4. SMALL HABITS OVER TIME: Don’t go from zero to 60. You will either: a. Injure yourself, or b. Burnout, and find it too exhausting to maintain.
If you’re starting from nothing, try 2 times per week. Or, 4 per week in small increments of time (telling yourself, I only have to do 20 or 30 minutes, is much less daunting). Slowly increase: TIME, FREQUENCY, and INTENSITY. (Also how you overcome plateaus). Your body, schedule, and lifestyle will shift slowly, and will become your new normal.

5. HAVE A CREW: The people who come into the studio with friends, or who make friends there, are 48 times more likely to keep coming. (I just made that up, but it sounds about right). Count on each other to be there.
Or, tell someone your goals. “You hold me to X, this month, and I’ll hold you to Y.” You’re more likely to accomplish it, and be able to share in that small victory with someone else.

6. STRETCH: Unfortunately, when we are busy, yoga or stretching is the first to go. However, if we don’t take the time to do it, we may get injured. When we do consistent cardio and strengthening we are often “tightening” our muscles, which is great. But, we also need to stay limber, so that when we go to do our dynamic, full body movements, we have a wide range of motion. The bigger the motions, the greater the result.
However, it IS POSSIBLE to stay limber and get a workout at the same time. Yoga Flow will tone, while your body is warm and pliable.  Strength training and cardio with full body exercises (such as animal movement) can maintain flexibility. Workouts that involve repetitive movement such as running, or biking, are incredible workouts. However, they should be accompanied by a long, proper stretch, and exercises that strengthen the opposing muscle group.

(NOTE: If you ARE injured. Don’t give up exercise altogether, or you’ll have a lot more health issues on top of it. Strong muscles protect your joints. Find something you CAN do. Talk to a holistic professional. It may simply be a tightening, or imbalance you’re experiencing).

7. EAT LIKE A CHAMPION: What you do outside of your workout, affects your workout. You all know what you feel like when you eat crappy food. Of course you won’t be motivated to exercise!
If you are eating food that’s fueling you, and making you feel more vibrant, being active will come naturally. Plus, you will have greater energy during your workout.  Don’t undo everything you’re working hard for, by overeating. But, do replenish and hydrate properly. It may take a while to find the balance between what you’re burning, and what you’re consuming. Be patient. (Follow @kadiwellness for more tips).

8. MOVEMENT IN EVERYDAY LIFE: Being fit isn’t a yo-yo lifestyle, or something for the short-term. Make the small habits that direct you toward a lifestyle that you love! Play the sports you enjoy, walk or bike instead of drive, play outside, take walks on your lunch breaks, get a membership to the whitewater center… It’s not just about the number of workouts you get in a week, it’s about movement.

Five years ago, my life wasn’t nearly as healthy as it is now. For me, creating this lifestyle, over time, was something that started with a story: I wrote down a description of a day in the life of me, if I was living a vibrant, fit lifestyle. Over the past few years, the choices I have made, have slowly taken me down that path. Today, I sit here living it. I’m not perfect. I eat pizza and take naps, sometimes. And I enjoy it. But, even more so, I am stoked for my workouts with friends, walks into town, and (soon-to-be) gardening with Mike and Brooklyn.

If you have any personal questions, concerns, or goals to tell me about. Please, tell me! katie@kadifit.com

Keep the Passion,
Katie

NEVER, EVER, THROW IN THE TOWEL
January 11, 2015 – 11:12 am | No Comment

Wednesday was my birthday (yay, woo). I literally got shitted on. I woke up with a poopy kid, and no diapers or stroller. (Mike forgot to take them out of his car, before leaving for …

LET IT GO
November 25, 2014 – 1:18 pm | No Comment

It’s been almost 2 years since my last blog post… Wow.
I stopped writing because I was running out of space, and the ability to have photos and video on my blog… But, after missing it …

ā WEB OF WISDOM
March 10, 2013 – 11:50 am | 4 Comments
ā WEB OF WISDOM

“It is not often that someone comes along who is a true friend and a good writer.” -E.B. White, Charlotte’s Web
This morning I had a revelation. It is something so obvious now, but …

ā new LIFE resolution
January 1, 2013 – 10:21 am | No Comment
ā new LIFE resolution

New Year’s Resolutions Fail.
Here’s why:
People who make New Year’s Resolutions to be fit, lose weight, or even to be healthy are totally missing the mark. Those goals are really short-term goals, and all on the …

IF YOU LOVE THIS BLOG, YOU WILL READ THIS POST
November 16, 2012 – 11:16 am | 4 Comments

Let’s reword that…  if you love this blog, and want to know how to stay consistently motivated, read this post.
FORWARD
Let me tell you a story… But before I tell it, I am enchanting you with …

‘TAWBA WALK
October 30, 2012 – 3:56 pm | No Comment
‘TAWBA WALK

Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them. -W. Clement Stone
Growing up in the city of Charlotte, I was never …

T-HOUGH TITANIUM
September 11, 2012 – 10:06 am | 9 Comments
T-HOUGH TITANIUM

I awoke this morning with what seemed to be two pressing issues on my heart. The first thought being what to choreograph for the Tween class. Recently, I have felt as though I should be …

DAVIDSON ROCKS A SICK DANCE PARTY
September 7, 2012 – 12:56 pm | No Comment

Oh man, was I nervous about this one…

Prior to the event, the nerves rose up, and I started doubting… One of the first nights on campus as freshman, and we’re expecting them to dance in …

IMAGINATION TO FRUITION
August 16, 2012 – 5:08 pm | One Comment
IMAGINATION TO FRUITION

Your imagination is a preview of life’s coming attractions. -Albert Einstein

ā STYLE OF RECKLESS ABANDON
July 19, 2012 – 3:55 pm | One Comment
ā STYLE OF RECKLESS ABANDON

What I am about to tell you, I almost feel like a total hypocrite for admitting…
Promise Tangeman is one of the only blogs I follow religiously. Any time I feel like I need a dose …

YOUNG YOGIS
June 19, 2012 – 12:34 pm | No Comment
YOUNG YOGIS

So much of who we are is shaped by what is instilled in us as a passion, but also what we experience throughout our youth. There are several major events through my adolescence, both good …

BE BIG. THINK SMALL.
June 12, 2012 – 4:04 pm | 2 Comments
BE BIG. THINK SMALL.

The more I examine and explore business and marketing, the more I am enthralled by the entrepreneurs and corporations who “think differently.” Pun intended.
This past Saturday I had the immeasurable pleasure of leading a Boga …

100% RESPONSIBILITY
May 8, 2012 – 7:50 am | 5 Comments

The past few days I’ve found myself waking up in an ill mood. Immediately I am irritated by: the tightness I feel in my body, the fact I have to get out of bed, the …