Get Moving Challenge : 100 [Miles] for the Holidays by Healthy Girl!

When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease.
- Terri Guillemets

Love This!! #GETSOME

Morning Brickhouses!!!

Thank you for all of the wonderful birthday wishes I received on Facebook Monday was truly a wonderful day! 

Now that R30 is over, I am taking a little break from the DVD exercise routine and will be jog/walking each morning while still incorporating weight training at the gym or at home! Kyla of Healthy Girl! is sponsoring a challenge : 100 [Miles] for the Holidays. This challenge is totally doable for ANY and EVERY fitness level! Basically the challenge is to log 100 miles of walking/jogging/running etc by Christmas! This is a great time to get a head start on your fitness before the Jan 1 resolution rush!! Here is a sample workout schedule for your walk/jog/runs:

• 2 miles a day/ 7 days a week until the 23rd = 14 miles a week = 7 weeks 
• 5k (3.1 miles), 5 times a week = 16 miles a week = 6.25 weeks
• 5k, 3 times a week. 2 miles, 3 days a week = 15.6 miles a week = 6.5 weeks
• 4 miles/4 days a week-16 miles a week = 6.25 weeks

I didn't know about this challenge until yesterday, but Kyla started the challenge on Sunday so I can include the 5k I ran/jog/walked on Sunday!! Plus on Monday I ran/jog/walked  four miles!! So that's seven miles logged so far! Only 93 to go!! LET'S GET IT!!!

Not sure which river this is! I ran on the Greenway at Two River's Parkway

The inbound part of my jog/walk!

 So if you want to join the 100 [Miles] Holidays challenge let Kyla know here. You can also comment here on the blog, on the LGI Fitness FB Page, or by emailing me at lgifitnessbykef@gmail.com and I will relay the info to Kyla.

Try to move today!! Your fitness journey starts with YOU!! Walk around your neighborhood, walk around your building at work or school! Take the kids out, take the dog on a longer walk, grab a buddy...JUST GET MOVING!!! You can do it! LET'S GET IT!!!

Have a fit-abulous day!!

-KEF
xoxo

#operationbrickhouse
#100fortheholidays
#LETS GET IT
#GETSOME

PS. I am proud to have been offered membership as a top health blogger at Wellsphere's Health Blogging Network. This company's mission  is to help millions of people live healthier, happier lives by connecting them with the knowledge, people and tools they need to manage and improve their health. I am honored to have been considered as someone who can provide quality health and wellness content to millions of people daily who are working to change their lives! Be on the lookout for more content from this company and LGI Fitness by KEF!

LGI Fitness Runs: The Nashville Mayor's 5K Challenge

Watch me Work!! FLEX FLEX FLEX FLEX!!

Heyyyy Brickhouses!!

Hope everyone had an amazing weekend! My weekend started Friday. I am the room mother at Mia's school so I was there until around 11am. Those three year old's are something else! I always make sure after I volunteer in Mia's classroom that I thank her teachers for their dedication. There is NO WAY that you could continue to be a teacher each year with out having the love of the job! It is SO hard!! I am exhausted just thinking about out it so moving on...

I headed over to Public Square Park to meet Holly  [#operationByeByeBelly]so we could pick up our "swag bags" and race bib for the Mayor's 5K Challenge!!!

Photo op!! Waiting for Holly in the wind!!

Holly showed up during my photo shoot so excited!! We were both extra hype! Number one, the impending 5K and number two, the end of the R30 Challenge and our celebration dinner at Spaghetti Factory!!

Holly!!!

Registration and Bib pick up

 We tried so hard to get the perfect picture! lol *shrugs*

We headed over to Spaghetti Factory for girl talk, mocktails (which is basically any non-alcoholic beverage garnished w/ a lemon or lime), and reflection of R30 and the brutality of the last 30 days!

Spaghetti Factory

I LOVE the Spaghetti Factory!! The ambiance is amazing! It was like Old Southern meets Victorian-era and my goodness was it affordable!! With drinks and an entree, salad, and bread we paid $11. That is with bottomless refills plus if you get Isaac, he will throw in free spumoni ice cream! *SCREAMS*

Holly and I were so famished we didn't get any pictures of our food. It definitely helps to have an accountability partner because instead of Bleu Cheese dressing I got Balsamic Vinaigrette on my salad which made a difference of at least 300 calories on my salad. Pasta can be very fattening when all the cheeses and sauces are added so I looked at my handy MyFitnessPal mobile app to see the best option for lunch. We ended up getting the Spinach and Cheese Ravioli for 280 calories for the lunch portion. Everything else was 500+ JUST for the lunch portion! Scary!!

Saturday I went to church and chilled and was so excited in anticipation of the 5K on Sunday! Once I got there with Kat, Holly came and we looked around at everything. They had moon bounces, games, a rock climbing wall, live music, water stands, snack stands, and so much more that we didn't look at! The atmosphere was AWESOME!! All different shapes, sizes, races, ages, and sexes were there with the same goal of FITNESS!! It was so amazing to see!!

Chillin in Public Square Park

United Healthcare Doctor Dog

The News 4 Snowbird!!! A legend!! LOL

Holly and I were extra intimidated by the stretching skills of the 'Meharry Marathoners' lol

Intimidated until we saw Metro Police training academy! HARDCORE!!

There was a rock climbing wall too!! We had so much time to spare I gave it a whirl!

Getting saddled up!

Climbing..

Ok so here I think I was getting scared!

Pretty high!!

I ended up not getting to the very top because one of my hands slipped and I began to fear for my life! If you looked at the top of the wall the clouds were moving so it looked like the wall was tilted! Just overall scary and challenging experience!

After the wall it was time to get started with the lines for the 5K. We took a couple of pictures with Metro Public Health who Kat works for and took a picture with Karl Dean, the Mayor of Nashville! His assistant was rushing us so we will have to wait until the official pictures come out! 

Kat! [ #operationGFRestoration]

They had markers based on the pace you would be jog/run/walking at. We stood with Metro Public Health at the 11 min mile mark which was kind of in the middle of the crowd of 5,000 people! It was packed! When the start gun went off it took us three minutes to even start jogging because of the congestion!! Me and Holly took the time to dance it up!! 

Look towards the tall building in the very back. All those dots were people!!!

We started jogging up A HILL at a pretty good pace. Holly and I planned to jog for two songs and then power walk in between to keep a steady pace. Metro Public Health soon passed us and we were on our own! My playlist was DOPE until my phone died! lol Me and Holly ended up sharing earbuds and rocked it out to Phontegallo until the end of the race.

Our pace was great and we stopped maybe four times along the route. The last corner we turned onto 2nd avenue and saw the finish line! Holly and I were praising GOD!! We jogged up the hill and the adrenaline hit! I wanted to scream and guess what came to my mind? "GET SOME!!!" If you did the R30 challenge you will know that Jillian said that phrase incessantly during Ripped in 30! It was so ingrained in me and really did push Holly and I to the finish!!

It was an overall amazing experience and I am so proud of Holly for doing her FIRST 5K in under an hour (39:54 to be exact) with absolutely NO prior training besides R30!! Whohooo!!! LET'S GET IT!!!

Have a fit-abulous week!!

-KEF

xoxo

#operationbrickhouse

#5Kchallenge

#GETSOME

R30 Week 4- Day 3: Its never too late!

"Being defeated is often temporary, giving up makes it permanent." -- by Marilyn von Savant

Morning Brickhouses!!!

On Sunday I started the LAST week of the R30 Challenge. WEEK FOUR BAYBEEE!!! It has been a tremendous, challenging and enlightening journey! I have gained so much endurance and strength and feel like since I have [almost] conquered the entire DVD, I am ready to move on and challenge myself more on my fitness journey.

To the ladies who started the R30 challenge:

Please know that just because you might feel defeated, or the things of life may have gotten in your way preventing you from moving forward, YOU CAN DO THIS!! Don't give up!! No matter if you stopped Week 1 or got discouraged in Week 3, pick yourself up and MAKE THE CHANGE! Don't look at me, or any other person that you may feel is "ahead" of you on their fitness journey. We all have our OWN paths, we all have our OWN struggles. No two people will go at the same pace because we are all unique! I just want to encourage you today to FINISH what you start and you WILL see results!! It is NEVER too late to pick up again, start, or move forward! STAY ENCOURAGED!!

If you have just learned about the R30 Challenge or are wondering where to start, Ripped in 30 by Jillian Michaels is an ideal place to start! In four weeks your body will be challenged in ways you never imagined but the benefit will be better strength and endurance and you will be ready for phase two of your journey! To begin moving is the first step to a healthier you. LET'S GET IT!!!

Have a fit-abulous day!!

-KEF
xoxo

#operationbrickhouse
#R30challenge
#getsome
#nevertoolate

RIP Joe Frazier 1944-2011: "Get up one more time than you have been knocked down"

RIP Joe "Smoking Joe" Fraizer 1944- 2011

Former heavyweight champion and 1964 Olympic gold medalist Joe Frazier died today at his home in Philly at the age of 67. Rest in Jesus sir!!

Boxers always have been a huge motivation to me because of their dedication to honing their craft. Training for boxing is extremely intense, aggressive, and requires relentless pressure towards your opponent.The little bit of kick boxing I have done pales in comparison to the hours of training boxers put in to perfect their hooks,jabs and a host of other moves.

In relation to a fitness journey, the relentless nature of a boxer can be applied. NOTHING IS IMPOSSIBLE. There are too many amazing quotes in this video that can apply to your fitness journey. Check it out!

If that didn't motivate you, check your pulse!! I kinda feel like getting in the ring right now!! haha! LET'S GET IT!!!


-KEF
xoxo

#operationbrickhouse
#ripjoefraizer

My Fit Memoir: Kyla of Healthy Girl!

Morning Brickhouses!!

It is FRIDAY!! TGIF!! Last day of Week 3 for the R30 challenge! Thank God I am soooo ready for my weekend!

Today I want to introduce you to a new element of the blog called My Fit Memoir! In the Fit Memoirs, people who have found their pathway to success in fitness will share their journey along with success tips and inspiration for YOUR journey! I am so pleased to have our FIRST Fit Memoir come from none other than my little sister Kyla Camille of Healthy Girl!

My sister has always been someone that danced to the beat of her own drum! Growing up, while I was trying hard (too hard) to fit in and be "cool", my sister defined what that was for HERSELF! Even though I wasn't able to admit this growing up I, being the eldest of us two looked up to HER being comfortable in her own skin, going and doing what she wanted to without answering to peers or following social norms. As a result I call her my BIG little sister because she is truly wise beyond her years!

Her journey has motivated me SO much and I know you will be inspired and motivated as well!

Ah-mazing right? Read the interview to get the "skinny" lol

Hello!

Hi. (laughs)

(laughs) Okay, Let's start by you telling us how your fit journey started.

My fit journey started by accident! On my 17th birthday mommy and I went to the Cheesecake Factory for my birthday. Whatever I ate made my throat itch and lips swell up. I thought it would pass but it was like that for a couple of days so we went to the doctor's for an allergy test. They tested me and I found out I was allergic to soy, peanuts, and tree nuts.

Oh yea Cheesecake Factory cooks their food in peanut oil!

Right, and I had an allergic reaction because of it. Once I found out that I was allergic to those things I realized that pretty much EVERYTHING I ate had some form of soy or peanut product in it. Mommy would buy me expensive products that didn't have those type of ingredients but they were nasty, plus I am a picky eater so I just didn't eat.

At all?

I mean of course I ate! But there wasn't much I could eat and neither me or mommy knew how to shop for my allergies. I lost a lot of weight just by eliminating the things that could kill me! Over time I figured out what I could eat and enjoy and my weight still remained lower.

Senior Year - Seven Months post allergy test

So besides the changes in your diet how did you maintain it?

When I got to college in 2009 my roommate and I didn't get along AT ALL and I wasn't able to connect with people together like we had planned. All of my friends from high school were still in high school in DC [she attends Virginia Commonwealth University] so I was alone. My school has a student organization fair and I signed up for Crew...to make friends.

How would you explain Crew?

Crew is rowing in a 70 foot boat! Think a rowing machine except wayyyy bigger!

Kyla is the one with white glasses, a fro, and melanin! lol

I detest the rowing machine! But I remember your back and arms were super defined when you were on the Crew team!

Yours would be too! We had 5am workouts seven days a week, a three mile run to the boathouse, rowed from 5am-8am, and then did workouts on the rowing machines at night! Total body workouts every day! So yea I was cut.

Kyla and her Crew teammates!

Second semester I decided to quit crew because it was taking too much of my study time. It was then that I gained the infamous Freshman 15 but mine was more so 20ish or so (laughs). I still went to the gym like twice a week but I gained because I still ate like an athlete who was doing killer workouts everyday even though I wasn't.

Did your clothes fit?

They were a little snug but I could fit them. I was still healthy and healthy looking.

Ok so when did you get RIPPED?!

I got ripped when mommy moved to PA to take care of Grandaddy my sophomore year.

Kyla, our Grandaddy, and a plump version of me! Summer 2010

Her moving sparked it?

Yes, In 2009 I was  diagnosed with ADHD and had been taking a pill called Focalin to keep me focused. It helped me to excel in school. The insurance mommy and I had made it so that my prescription could only be filled and picked up in DC. When mommy moved she couldn't pick it up and mail it to me like she did my freshman year because she was in PA with Grandaddy. I was too broke to travel monthly to DC so I had to go without it.

Focalin also acted as a appetite suppressant so on it I was eating a  moderate amount of food [three square meals and snacks] when I was off of Focalin I ate A LOT, fell in love and gained love weight, and pretty much flunked out that semester. I researched natural methods of treating ADHD because I was not happy with the way things were going in school. I found that working out and eating healthy can help aid ADHD so that's what I did.

Post Workout satisfaction face!

Post workout sexy!

When I first started back up I was just doing treadmill and elliptical workouts which were starting to bore me. That's when I started my blog on Tumblr so I could follow fitness blogs and other people making their fitness journey so I could learn what to do to get ripped.

Next I got a trainer at my school's gym that I worked out with weekly for $24 a session. Once I got a job there my training sessions were discounted to $10. [RESULTS BELOW]

Ripped

Ripped Back

Gun Show!!

O.M.G.

Well Damn.

What do you do at the gym? What is your exact major right now?

I am a fitness monitor. I make sure no one is dying and I clean up after lazy people who can't put weights back.(laughs) I take my fitness training and group exercise classes in December and then I will be officially certified and my major is Exercise Science which is a pre-Med tract.

What advice do you have for someone who is interested in starting their fitness journey or is currently on it?
My advice would be to make sure that you are not just taking care of yourself physically but mentally as well. Allow yourself to have slip-up days. Why be miserable? Being healthy is not about punishing, depriving yourself, or feeling guilty about eating. There are so many misconceptions about losing weight and dieting. First off diets, especially fad diets (think Atkins, baby food, 28 day diet etc.) are meant to get results fast but it will be temporary. No one can keep up a diet forever. It has to be a lifestyle change where you are making overall healthy and wise decisions. Your body is like a machine, it needs fuel [food] to survive. Everything you eat doesn't turn to fat so don't be afraid of eating. FAT IS NOT THE ENEMY!! We actually need fat [good fats] to survive.

Now that's good eatin' (Made by Kyla)

Second, the best advice I can give regarding workouts is to incorporate weight training into your regimen. Working with weights keep you tight and toned. I can't emphasize it enough my breasts are extra perky and they weren't always! Also ladies, if you want a nice booty-- SQUATS!! I had a touch of cellulite before I started training and squats smoothed it right out!

Kyla- Healthy Girl!

I hoped you enjoyed our first Fit Memoir and have gained a wealth of knowledge from my BIG little sister! Don't forget to check out her blog here for more pictures of her progress, recipes, tips, and daily visual motivation. You'll be seeing much more of her as starting next week, she will be taking YOUR questions in another element of the blog called "Healthy Girl! Speaks" .

If you have a question for Kyla to be included in next week's Healthy Girl! Speaks, or have your own story you would like to share for My Fit Memoir!, please email us at lgifitnessbykef@gmail.com or leave a comment.

Have an amazing and fit-abulous weekend!

-KEF
xoxo

#operationbrickhouse
#R30challenge
#Fitmemoir
#getsome

R30 Week 3- Day 5: It's ALRIGHT!!

"Consult not your fears, but your hopes and dreams. Think not about your unfulfilled potential. Concern yourself not with what you have tried and failed in, but with what is still possible for you to do" 

-Author Unknown

Morning Brickhouses!!

Its Thursday!! OMG I can't wait until the weekend and to be DONE with Week 3's hellaciousness!! lol This weekend Holly (#operationByeByeBelly) and I are going to a natural hair meetup in Chattanooga sponsored by Domonique of All Things O'Natural. It's my first meet up since I have gone natural and I CAN'T WAIT!!

Tuesday I got to go to the Ledisi concert at the Cannery Ballroom here in Nashville. It was SO Amazing!! Not only did I feel like I was at a natural hair convention but I also got to see beautiful black people wall to wall in that place! Ledisi did an AH-MAZING job! I liked her before but I LOVE her now! She is so raw, funny, entertaining, talented, humble and real! Her music really spoke to me and I took away so much.

LEDISI!! I was really close but the camera on my phone sucks!!

 In her last song "Alright", she told the story of how the song even came to be. She was living on the floor of someones home wanting to just give up on a career in the music industry and life in general. She called her mom and her mother gave her a spirit lifting conversation that left Ledisi feeling grateful for what she had been going through and hopeful of her future. Soon after she wrote "Alright"  the album was nominated for two Grammy's! Her next album was also nominated for a Grammy and she is currently headlining her OWN tour after 12 years in the industry as well as receiving a host of accolades and awards.

She left us with three things that she stated are her secrets to success. You know I wrote it down! lol

1. Leap out on faith
2. Love yourself (BGTY-Be good to yourself)
3. Be careful of who and what you allow in your personal space. Not everyone deserves your presence.

Can you imagine what might have happened if she had given up and not followed her dream? She might still be sleeping on the floor of her friend's house down in the dumps, upset about not being able to make it! She pushed forward and her story is such motivation to me and can be applied to SO many different areas of my life. I left that ballroom LIFTED! Today I am applying this to my journey for optimal fitness, also to being the best mommy I can be, the best student I can be, the best motivator I can be, and the person that I can be! LET'S GET IT!!!

What people and stories have inspired you? What dreams have you placed on hold or are deferred because of frustration and disappointment?

Everyone have a fit-abulous day! Be inspired and encouraged by "Alright" by Ledisi :)

-KEF
xoxo

#operationbrickhouse
#R30challenge
#getsome
#beinspired

R30- Week 3-Day 4: CONFESSION!!!

"You have only failed when you quit trying until then you are still in the act of progression. So you never stop trying and you'll never be a failure." -Tommy Kelley

Morning Brickhouses!!

 It is late afternoon [yesterday] and I just had a crazy experience that I had to share with you since I have it on my heart. I work for a large wireless provider in a call center. It is very hard work emotionally. Alot of my co-workers are unhealthy, out of shape, and overweight. We sit all day, snack, and don't have too many healthy options in our vending machines. Customers screaming at you and demanding credits and free phones can really take a toll on your spirit.

Today [yesterday] I had a phone call that lasted FOUR HOURS AND FORTY THREE MINUTES!!! I don't think I need to put that into perspective for you! I think any call that long with ANYONE is outrageous. It was nerve racking, stress inducing, and emotionally draining. As a result I made a bad emotional decision.

I ate a lamb gyro WITH the creamy cucumber sauce, EXTRA feta cheese AND FRENCH FRIES!!!

It was an error in judgement and sooo stupid! Immediately after I wolfed my food down I felt bad!

1. I don't eat meat (I am a pescetarian)
2. Gyro's are grilled in an unknown FATTY oil
3. Creamy = FAT
4. Fried anything = FAT

Now I am all for the reward meal (I did a post about my favorite reward treats here) once or twice a week. What I did and why I am confessing is because I KNOWINGLY and CONSCIOUSLY ate over half of a days worth of calories because I let my emotions get the best of me.

If I am going to CHANGE, If I am going to do things DIFFERENTLY, If I want to MOTIVATE and make a DIFFERENCE in my community and home I have to start with me. Now will the meal today break all the progress I have made? Of course not! But just like it only takes one workout to inspire change, it only takes ONE misguided lapse in judgement to put me right back where you started!

Do you have any habit that you struggle with that has been hard to break? What do you do to counter attack it?

Have a fit-abulous day!! And don't forget to enter the GIVEAWAY!!

-KEF
xoxo

#operationbrickhouse
#R30challenge
#getsome
#noexcuses

R30 Week 3- Day 3: Clear your mind of...

"Clear your mind of can't" - Samuel Johnson

Morning Brickhouses!!

It is day three of Week 3 and my goodness I cannot wait until it is over! I am totally feeling it this morning in my legs! I can see the change in the shape of my legs which is a plus but Jillian is really letting us have it this week. I don't even want to know what is in store for Week 4!

I woke up this morning to a text from my BFF in Cali. All the text said was " This tape [DVD] is stupid."

Like most of the challengers she is on Week 3. In addition to that, she just got a membership to LA Fitness where she had a full workout with her boyfriend THEN still did WEEK THREE!!! That is dedication to fitness  and motivation to push forward! Let's clear our minds of CAN'T because clearly if we are on WEEK THREE we CAN!! LET'S GET IT!!!

Have a fit-abulous day!!

-KEF

xoxo

#operatiobrickhouse

#R30challenge

#getsome

#ICAN

R30 Week 3- Day 2: Weak Desires

"The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results.”


Morning Brickhouses!!

It's MONDAY!!! That was said in caps lock but I am soooo not excited to be truthful!! Look at this morning's quote for a second. Yesterday to say I struggled with the workout would be an understatement!  It was absolutely shameful! This morning however, I brought everything I could to the table and the result was a lot better!

I can honestly say after waking up with determination and a good night's rest, that I might have been exaggerating at just how hard the workout for Week 3 actually is. 

Yes, Jillian is insane. Yes, Shelly's perma-smile is annoying. Yes, my glutes, hammies, and legs are SCREAMING. And yes, I want to give up some mornings but if that consumes me, if that drives me MY CHANGE will NEVER happen! So every morning, every workout I want to give it my best and I hope you'll do the same! LET'S GET IT!!!


-KEF
xoxo
#operationbrickhouse
#R30challenge
#getsome


Also don't forget about the giveaway! Only ONE person has applied so far and you still have until FRIDAY to get an awesome Blender Bottle!! 

R30 Week 3- Day 1 : I have no words...

"Tears will get you sympathy. Sweat will get you results."

Hey Brickhouses!!!

Hope everyone is enjoying the weekend! Mia has been sick since Thursday so I have been cooped up in the house watching movies, sleeping, and tending to her fever. I was so excited to get up this morning and start Week 3! But then...

Mia had another feverish night and had some delirious episodes which resulted in a VERY sleepless night. I woke up late afternoon instead of my normal 8am on the weekends. Anytime I sleep in a feel like I am dragging the entire rest of my day!

So Vashera is back doing the advanced workouts and poor Shelly is back just as happy as ever! Jill hasn't given her a break she has been working it in every single week!

Week 3 should be called "BUST IT: Legs, Glutes and Tri's" 

The warm up was crazy! The circuits were bonkers!!For the first time I was already exhausted just from the warm up. I wasn't even shocked like I was when moving to Week 2 because I know Jill is crazy as hell!!

Sometimes in the morning Mia will be eating her Cheerios or getting dressed for school (I have a very independent three year old) and she will check me on my form! "Mommy that girl is jumping!" or "Mommy she's not doing it that way!" its as good as having Jillian right in the living room with me! I know that even though she is three, she see's how and what I should be doing and it helps me to straighten up and BRING IT!!

Today instead of being a fitness Nazi, Mia had some words of encouragement. (Audio is better than the video it was taken by Mia! lol)

That made me push a little bit harder :) 

Everything that we have done up this point definitely is to prepare us for this workout! I can honestly say that even with the awesome support from Mia, I did a HORRIBLE job today! I have never taken as many breaks as I did today!! I burned 253 calories! That is so EMBARRASSING considering the circuits were the most intense I have seen so far! 

All I can say is that tomorrow I have to BRING IT! I am going to bed early tonight, making sure I drink enough water today, making a great dinner tonight, and get MENTALLY PREPARED!! The combination of lack of sleep, too much sleep, and being on my cycle contributed to my sub-par workout today but tomorrow is a new day and I am definitely gonna BUST IT tomorrow!! LET'S GET IT!!!

Have you done the Week 3? What do you think about it? Am I exaggerating or spot-on?

Have a fit-abulous day!

-KEF 

xoxo

#operationbrickhouse

#teamfitness

#getsome

#R30challenge

R30 Week 2- Day 6: TGIF!! Weekend REWARDS!!

'You’ve got to get up every morning with determination if you want to go to bed with satisfaction.'

Morning Brickhouses!! 

TODAY IS OUR LAST DAYYYYY!!! (In Week 2) lol

I really enjoyed this week I am not gonna lie! It was a test of endurance and showed me just how strong I am getting! I have seen your comments on FB and on here so I know alot of us in Week 2 are feeling the same! 

I am sooooo proud of you ladies!! You guys are really GETTIN' SOME!!! 

Now this weekend is Halloween and though I don't celebrate it, it is autumn and I start craving sweet things more than ever!! I wanted to share with you some of my favorite low to mid-calorie treats I enjoy on the weekends (and some WEAKdays lol)

Chocolate Cheerios- 110 calories per serving

 O-M-G!! When I first saw these on the shelf I literally let out a squeal of joy! I am a big fan of Cheerios and a HUGE lifetime fan of CHOCOLATE!! The taste is rich and thorough and the after cereal milk is DIVINE!! When I am craving chocolate this is usually my go to instead of a bag of chocolate peanut M&M's, a Snickers, or any other fitness sabotage items.

Skinny Cow Ice Cream Sandwiches- 140 calories

THESE . ARE . AWESOME!!! They are 140 calories I really don't think there is anything I can say that would do these sandwiches justice! Skinny Cow did not remove or reduce ANY flavor from these! You feel like you are being naughty but you aren't! Gotta love it!

Marshmallows- 90 calories

 As the label so eloquently states, marshmallows are a fat-free food! Four of these little wonders are 90 calories and taste so good roasted! Definitely a nostalgic treat! Reminds me of fall, camp, and burning wood!

Last weekend I got to spend time with my favorite guy who I affectionately call 'Muffin'  we listened to Coltrane, talked, and roasted marshmallows in my fireplace! The perfect autumn evening! 

Marshmallows on an open fire :)

I hope everyone has a wonderful weekend! Enjoy it you deserve it! Next Week we'll get it in WEEK THREE!!!

Have a fit-abulous weekend!!

-KEF

xoxo

#operationbrickhouse

#teamfitness

# blackwomendoworkout

#TGIF

R30 Week 2- Day 5

Exercise is like mouthwash. If you can feel the burn, it’s working! -Author Unknown

Morning Brickhouses!!

Today is Thursday definitely tried to BRING IT harder this morning! I want to get the most out of the workout so I will be ready for Week 3! So far I have been trying to do as many advanced moves as possible. The cardio on circuit two with the plank jacks and mountain climbers are KILLING ME!! I haven't measured myself since the first week but I can definitely feel a change in the way my clothes are fitting and when I wake up in the morning my stomach looks slimmer! 

I know for sure I have much better endurance this week and I am aiming for ALL advanced workouts with Shelly tomorrow to finish it off STRONG!!

What types of changes are you seeing? Are the workouts getting easier to you? Don't forget about the GIVEAWAY!!! 

LET'S GET IT!!!

Have a fit-abulous day!!

-KEF
xoxo

#operationbrickhouse
#teamfitness
#R30Challenge
#getsome

R30 Week 2- Day 4 : I HEART Week 2

If a man [woman] achieves victory over his [her] body, who in the world can exercise power over him? He who rules himself rules over the whole world. -Vinoba Bhave

Morning Brickhouses!

It is Day 4 and boy am I sore!! My butt, thighs, shoulders, abs, arms--pretty much EVERYTHING is feeling it! But you know what? I AM LOVING IT!! I don't know if its because I did Week 1 for a week and a half, or that I never have gotten past Week 1 after having the DVD for NINE months, but I love it!

Week 2 is so challenging and the best part for me has been the fact that I can do most of the advanced workouts and can FEEL my body changing and gaining endurance! I truly can't wait until Week 3 and see what Jill and the girls have in store for us!

I tried the Designer Whey Biggest Loser Red Raspberry protein shake this morning after my workout and it was sooo good! I drank it with unsweetened Almond Breeze almond milk and it was nice and sweet!

Don't forget about the GIVEAWAY!! You have until Friday November 4, 2011 to apply so please do an take advantage of the awesome invention that is the Blender Bottle!!LET'S GET IT!!!

-KEF

xoxo

#operationbrickhouse

#teamfitness

#LETSGETIT

#teamfitness

R30 Week 2- Day 3: Whey to Go!!! (GIVEAWAY CLOSED)

Energy and persistence conquer all things -Benjamin Franklin

Morning Brickhouses!!

It is Day 3 of Week two! I am feeling pretty confident after my workout this morning! I still am trying to get some of the moves down (especially the pendulum lunges, crow pushups and one leg bridges) but I can honestly say that Week 1 has prepared me for Week 2! I have been trying the advanced moves with Shelly on some of the workouts and the cardio is not nearly as hateful as in Week 1 to me!

It seems like other day I am getting an email or a FB message with someone joining! This makes me so happy to know that people are seeing our progress, our rants and raves, and are crazy enough to GET SOME OF THIS FITNESS!!! A co-worker of mine (who is a dude!! *gasp*) actually is joining, I am giving him my spare DVD from the giveaway-that-wasn't and when I get his operation name I'll post it!

Let's welcome our newest challenger:

Aminta Cross- #operationfit4life

Welcome!!

Now on to something VERY important! I don't know how many of you read my post about what you need for R30, but I would like to STRESS to you that if you haven't picked up some type of protein shake, powder or bar, or aren't eating protein after your workout to do so ASAP!! As I stated before, with R30 we are building lean muscle mass every day. Protein is depleted after a workout and it is necessary to rebuild as soon as possible after a workout.

 Today I went to  Vitamin Shoppe to shop for YOU GUYS!!! You may not know where to start, or what to pick so I have a couple of options that are affordable, easy, and tasty!

Biggest Loser for Designer Whey

Designer Whey is a trusted name in Whey Protein and has been around since 1993. They have all types of products including liquid shakes, bars, and powders. I am not getting paid to endorse them (obviously lol) but while I was doing my research I did find an online coupon that can be helpful in motivating you to get your protein shake game up! I totally wish I had known about these coupons before today, my favorite Aria shakes are made by Designer Whey too! I spend about $50 a month on shakes! Grrrrrrr!!!

I picked up Red Raspberry! And yes those are my comfy blankets! I blog from the comfort of my bed!!

This can was on sale for $10 usually $15. They have so many other flavors that don't come in a Biggest Loser can but I am a gimmick queen and I looooovess Biggest Loser especially now that I get to see  this guy:

 Dolvett Quince the new Biggest Loser coach *SWOON*

Ladies no need to thank me. You are quite welcome! Moving on....

Aria Chocolate Milkshake

This is my trusted Aria Shake! I love the flavor and I love that is made with soy! I am a stubborn lactose intolerant so it does help that it is half and half. (50% Whey and 50% Soy). It also has nutrients designed especially for women like folic acid and calcium. I have been using this for about a year. Even before I knew you were supposed to drink it, I was using it as a meal replacement since I worked late at night. I usually pay about $12 for this and sometimes they are on sale.

Vegan Proteins- Double Chocolate

If you are vegan then this protein shake is the one for you! It is NOT The one for me! This shake tastes like plants! Blech! I don't believe that my palate is clean enough for this! When I was on my vegan tip last year (lasted about two weeks) I bought this. It is made with peas, cranberry, sprouted brown rice, alfalfa, and organic hemp. So if you don't get down with the dairy try it I am sure you will like it!
*crosses fingers for YOU*

Designer Whey- Protein 2 Go

This is something that I haven't tried yet but l thought was a genius idea! You get the same amount of protein as you would in a shake or bar and it acts as a flavor water packet! All you do is open it, pour it in a water bottle and shake!! This was $6.49 at Vitamin Shoppe and is a new product.

Just like a Crystal Light packet!

I am going to try this sometime this week! Its a great way to also get you water in for the day!

Ok so lastly I want to show you my favorite bottle of all times for my shakes, The Blender Bottle !!!! Instead of having to deal with a blender especially if you are pressed for time like I am, the Blender Bottle will be your BFF! It comes in three pieces. The bottle, whisk ball, and a top. Pour your milk or water in, along with your powder, shake that bad boy and you have a perfect, clump-free shake!

Secret Weapon!!

Blender Bottle

Because I love this thing so much, (I have one in green and blue) I will be giving away two blender bottles to my SUBSCRIBERS!! These retail anywhere from $9-$15 depending on the size. This one is a 20oz and will be the one that I giveaway! Here are the rules:

• Must be a subscriber of the blog (Google Connect on the right-hand side)
• Do NOT have to be doing the R30 Challenge
• Comment with your favorite color and fantasy/favorite shake flavor
• All entries must be received by Friday November 4, 2011 at 9:30pm (CST)

It is really simple to get in on the giveaway. The last giveaway didn't go so well so let's get it together ladies!! Good luck with the challenge and the giveaway! LET'S GET IT!!!

-KEF
xoxo

#operationbrickhouse
#teamfitness
#getsome
#LETSGETIT
#R30challenge