<![CDATA[Kathie's Coaching]]>https://www.kathiescoaching.com/blogRSS for NodeWed, 25 Nov 2020 02:21:13 GMT<![CDATA[Anger Never Solved Anything]]>https://www.kathiescoaching.com/post/anger-never-solved-anything5ed2c71e9937aa00177875a6Sat, 30 May 2020 23:02:07 GMTKathie Owen

I was in flow yesterday! My energy was off the charts! And then I made the mistake of spending just a few minutes on Facebook. Mistake! In just the 3 minutes on Facebook, I could actually feel my energy dissipate.

Then today I made another mistake. I went to my little friend on Instagram and posted something to her post about the recent race situation taking place in our nation. Here’s what she posted:

Needless to say, I gave my energy to a destructive pendulum. Mind you this is the gal who terms me as “toxic positivity” and I am quite sure she went to her stories to call me this again. But I refuse to give any more energy to that pendulum. Well with the exception of this post. ,Here is my recent video on toxic positivity. It's simply fighting for your limitations.

You see, anger never solved anything. I was at the gym today as well and noticed a woman of color in Atlanta speaking to whoever would listen, she looked like someone with “authority” and her body language and facial expressions were of anger and hate. The only people she would reach are those with more anger and hate. Martin Luther King never used that kind of body language and exuded power, never anger.

You do know anger is fear right? And you do know that feeling of anger is giving in to the destructive pendulum? ,Here is my video on pendulums.

What happened was awful. I am not denying that. I also realize that color is used as a weapon and it is not right what is happening now. And unfortunately, it happens all the time no matter the color of the skin. But the pendulum made this about color.

We all bleed red, but that too is just a color. It is absurd to get angry about this and feel bad about yourself because you are a certain color. I actually feel bad that I am white and that others are treated poorly because of their skin color. And really and truly it should not be this way!!!!!

We create our own reality. And yes if you are angry, feel oppressed, feel you have no power because of your skin color - you created that reality. Mind you, that is a negative reality and the reason you are angry! Period! And I am fixing my reality on this as well.

You have the choice of what you let into your reality. I made the choice to let that into my reality. Big mistake, huge mistake.

But I re-wrote that reality. I know this kind of thing happens regardless of skin color. That is what is wrong. In my reality, I feel sad for all involved. But I refuse to get angry and go to the dark side.

My power lies in how my Higher Being sees this. And as I tried to tell this young victimhood gal, Abraham Hicks says the reason we feel angry is that we are out of vibration with our Higher Self. Our Higher Self sees everyone as love and light. Even the cop who killed the guy. What needs to be fixed here is the reality these people are creating. Imagine if the cop had been taught a different reality? We wouldn't even be discussing this right now.

When someone is mean and hateful and angry they are not in alignment. They are scared and living in fear. We do not know the upbringing of the cop. We do not know what cops see every day. I can imagine it is horrible. They are the first to be there at any act of violence. They put their lives in danger every day protecting us. They see dead children, they see car wrecks with all kinds of destruction, they see violence like you and I only see in movies. And the movie does not compare with the real, raw emotion involved in their daily lives!

If we all acted in Love, raised our consciousness, like this picture shows, we would see how acting in love and light is the way regardless of our skin color. We wouldn’t need law enforcement because we would all abide by the law.

And there would be no anger!! Anger never solved anything. Where is anger? It is in FORCE. I tried telling this poor victimhood gal this to no avail.

Find the love and light and share it! Remember we are one. You are me and I am you. In my reality, I see the good. Call it being blind or ignorant but I see ignorance in anger. Look at your vibration on this chart. Where is it? Notice anger is in force.

If it is in anger, do like I did and get into flow state. Be conscious of where you put your energy or that pendulum will hook you as it did me.

Unhook from the pendulum. Act in love, Create in love. And life will be love!

<![CDATA[Resource Guide During COVID-19]]>https://www.kathiescoaching.com/post/resource-guide-during-covid-195ec01ead2878390017e7a2d2Sat, 16 May 2020 17:16:38 GMTKathie Owen


Sometimes it’s all too much and we need to talk to someone. You are not alone.

24/7 Mental Health Support Line (833) 251- 7544: mental health support for stress, anxiety, fear, worry

Text HOME to 741741 to connect with a Crisis Counselor; Free 24/7 support at your fingertips

Crisis Intervention of Houston (832) 416- 1177

Teen Call: (832) 416- 1199 Teen Text: (281) 201- 4430

National Suicide Prevention Lifeline 1-800-273-8255

Veteran’s Crisis Support 1-800-273-8255 press 1 Text 838255 Deaf or hard of hearing: 1-800-799-4889

National Domestic Violence Hotline Online chat available in English and Spanish 1-800-799-7233; 1-800-787-3224 (TTY)

Text LOVEIS to 22522

Grief Support: Bo's Place (713) 942- 8339 Hotline

<![CDATA[2 Ways to Create Strong Lungs]]>https://www.kathiescoaching.com/post/2-ways-to-create-strong-lungs5e6f8db36a61090017ea048fMon, 16 Mar 2020 15:45:08 GMTKathie Owen

The Corona virus is cardiovascular and attacks the lungs. Your safest if you already have strong cardio system. Here are 2 proven ways to create strong lungs.

1. Interval Training. Your heart and lungs are muscles and need work too. The very best way to do this is to take your heart rate up and bring it down during cardiovascular exercise. You can take your heart rate up to 220 minus your age in maximum beats per minute. During interval training you can do this by working harder high knees, big arms, and even running. You want to take your heart rate up and then bring it back down. An excellent test of fitness is to see how quickly your heart rate recovers. If it recovers to about 65% of the max number or lower within a minute you are very fit and have strong lungs! To the left you have a picture of my Apple Watch reading from a workout. Notice my average heart rate was 140 bpm and my max was 170 bpm. You want to see that spike in heart rate. I am 54 years old so my max number is 166. Yes 170 is over my max heart rate. There are instances when you heart is healthy and can go over your max number. I have been exercising for years. Cardiovascular system is very strong!

2. Practice deep breathing. Inhale for a count of 5-10, hold at the top for a few seconds, exhale for a count of 5-10. The goal is to inhale and exhale for an extended period of time. This increases lung strength. Practice this several times throughout the day. Remember to lift the rib cage and keep good posture too. This gives the lungs more room to function. Most people slouch and round the shoulders which prevents the rib cage from lifting. Increase your lung strength!

Know that athletes and those who train like this are the ones who benefit the most with a healthy immune system. The NBA player who had the virus barely felt any symptoms. It is the people he comes in contact with that we are concerned about.

Stay healthy and proactive. Not reactive. This too shall pass!

You might also like: All Truths are Half Truths

#coronavirus #healthylungs #stayhealthy #strongimmunesystem

<![CDATA[13 Tips to Improve Your Strength Training]]>https://www.kathiescoaching.com/post/13-tips-to-improve-your-strength-training5e52f1910fcbbe0017a430bdSun, 23 Feb 2020 21:53:57 GMTKathie Owen

13 tips to improve your strength training from Certified Fitness Trainer since 2002, Kathie Owen:

1. Do a light cardio warm-up before strength training to help prevent injury and post-workout soreness.

2. Proper form is more important than number of reps; use a mirror to check your form. This is what mirrors are for in the gym, not for vanity purposes!

3. If you want to see results faster, do at least three strength-training sessions per week.

4. Save time and burn more calories by doing super sets, working opposing muscle groups back-to-back, and moving quickly from one exercise to the next without resting. This is also called circuit training.

5. Don't just lift dumbbells. Explore all types of equipment including resistance bands, kettlebells, stability balls, medicine balls, and barbells, as well as moves that require no equipment at all like push-ups and free squats. These are also called isometric moves. We do these when we do Tracy Anderson Method.

6. Body weight exercises are shown to burn more calories than moves that use dumbbells - think full-body exercises like push-ups vs. bench presses.

7. Work harder by creating instability. Stand on one leg, or balance on a BOSU ball or stability ball while doing strength-training moves. We have small discs in the O-Zone.

8. Multitask! Don't just stand there doing bicep curls when you could be doing squats to tone your lower body at the same time.

9. Play with speed to keep your muscles guessing. Lift slowly and lower quickly, or pause in the middle of the rep. 4 Week Slow Train Challenge is Live Now! Click for more information!

10. Keep two to three different-sized dumbbells on hand so you can reach for heavier weights when working larger muscle groups.

11. Add more weight as you progress. Your muscles should feel fatigued within two reps of the number called for in your program. If they are not, increase the dumbbell weight by two or three pounds. This is called pyramid work.

12. Keep things balanced and work your back as much as you work your abs to keep your entire core strong. Treadmills aren't just for running. Slow down the speed and try walking very slow and make gigantic steps. At the YMCA we walk on the treadmill with no power, talk about a great workout.

13. Take rest days! If you did arms Monday, do legs Tuesday. Rest days allow your muscles time to heal and get stronger.

If you enjoyed this post you might also like:

3 Important Stretching Tips

3 Things About Protein You May Not Know

#kathiesfitness #fitafter50 #fitafter40 #strengthtrain #hormonebalance #menopauserelief

<![CDATA[Your Glutes Could Be the Problem with your Posture]]>https://www.kathiescoaching.com/post/your-glutes-could-be-the-problem-with-your-posture5e36ecb08dab370017359a5eSun, 02 Feb 2020 16:24:29 GMTKathie Owen

Sitting at a desk all day can create poor posture because the hip flexors shorten and tighten. The glutes are not meant to be stationary for long periods of time. We need to get off our butts and move!

The muscles also "forget" how to activate properly. When they do not activate properly they tighten and stay "working" in the seated position. This can create forward tilting hips which push the abdomen out and create the illusion of the 'gut' even with the absence of belly fat.

The hip thrust was first invented in 2006 by 'the glute guy' Bret Contrerras. This exercise right here is one of the best, most effective exercises for the glutes. It actually isolates them - with a little hamstring help but we like that! During this movement we train the glutes to work as we want them too. They do not shorten and tighten, the activate and tilt the hips the exact way they are meant to work.

That is why these are included in our 12 week glute training program.

Glute building is not just for the 20-somethings!! I have been training my glutes like this for the last 2 years and I see phenomenal results. This program works!! Remember I am 54 years old!

Women and men need to train the glutes in a program like this - also age does not matter. The older you get the more at risk you become for factors like bone loss, hip and knee injury and replacement, arthritis, back pain, and improper posture alignment.

Let's nip it in the butt now and get the alignment working properly before we have major issues to deal with later in life.

Join the 12 week glute building challenge today and get that alignment straightened out now.

This program is for beginners, intermediate and advanced trainees. You will have the app and videos and timers to go along with you to the gym. And I will be here every step of the way. It will be easy. If you need a starter program before you join this I can design one specifically for you. Email me: ko@kathiesfitblog.com

You will start to see great results in just 6 weeks. What are you waiting for? JOIN NOW!!

If you enjoyed this post you might also like:

3 Important Stretching Tips

Did You Know This About Muscle vs Fat?

#glutes #fitafter40 #fitafter50 #healthybones #healthymuscles #glutebuildingchallenge

<![CDATA[Watch the Biggest Loser But Use Caution!]]>https://www.kathiescoaching.com/post/watch-the-biggest-loser-but-use-caution5e31d5c38515cc0018c20b7aWed, 29 Jan 2020 19:35:07 GMTKathie Owen

The Biggest Loser is back! I watch it for professional reasons but I see one thing seriously wrong with this show!

You cannot train someone who just left the couch as an athlete. -Kathie Owen. CFT since 2002.

The show may really have some excellent points. I tell my clients and those who follow my blog to watch the show but use caution!!

Bob Harper is back as the MC of the show. He was an original "trainer" on the show. I put "trainer" in quotes because that term is used loosely.

Back in 2017 the Biggest Loser Trainer Bob Harper had a heart attack. I wrote a blog post on this topic at that time. Here is my link to the post (opens in a new tab so you can come back to this). You will quickly see Bob is not my favorite trainer and neither is the show!

I stated in that post: "Do not view Bob as a fitness expert because he “looks” fit and “acts” like a personal trainer. He is in show business for a reason and to me, it is obvious. There are other factors to look at here. "

I also stated: " Google “Bob Harper and drug use” you will find he is the main affiliate in the drug use scandal on the show the Biggest Loser back in 2016, which however, we hear nothing about now. Can you say swept under the rug?! Um,,,, the contestants claim that they were given, “Adderall and ‘yellow jackets’ — pills that contain ephedra extract. Ephedra is used to promote weight loss and boost energy, and was banned by the FDA in 2004.” This taken from the New York Post article on the scandal that rocks the Biggest Loser. Click Here to read that article now. ****Ephedra extract will damage the heart.**** There is no doubt about it. Now I am not saying Bob Harper used diet pills but if he asked his clients to do this who knows what he would do for himself?!"

The show is back with new trainers and I think a somewhat new and improved platform. It has moved from NBC to USA Network. I am sure NBC dropped it for a reason!! I already follow and really like Steve Cook on YouTube. I share his workouts with my boys, ages 24 and 22. Steve really does know his stuff and promotes the healthy lifestyle in a great way. I like how he teaches his workouts and I have yet to see him teach improperly. I hope he can change the perspective of the show. But I am not expecting much.

Somebody please mention heart rate!!! And that these trainers have doctors on staff while they are training these folks!!

Last night they had both teams run a mile, and the team that won got a 6 pound advantage over the other team.

Please note: Trying to run a mile when you weigh a lot and are out of shape is NOT the way to introduce fitness to someone who just got off of the couch!!!!
I can't stress that enough.

The only positive I see is Steve Cook is on the show. I watch for professional reasons only. I hope it inspires people in a positive fashion but I fear they teach from couch-to-athlete and we simply cannot train like that. I will be watching and blogging about it in the next few weeks.

#BobHarper #SteveCook #BiggestLoser #BeAware #BeSafe

<![CDATA[4 Reasons Why My New Workout Split is Fantastic]]>https://www.kathiescoaching.com/post/4-reasons-why-my-new-workout-split-is-fantastic5e30857aae0a4e00173d6a3aTue, 28 Jan 2020 19:46:07 GMTKathie Owen

We all know it is important to change your workout split so as to prevent a plateau and I really love my new split and here's why. I started this split at the end of December.

My new split consists of Pull and Abs, Push and Abs, Glutes and Quads, Pull and Abs, Push and Abs, Glutes and Hams. Instead of 6 days a week I am in the gym 4 days a week. I need those rest days considering how tough my workouts are.

Here are reasons why I love this split:

1. 3 rest days a week. I joined Toast Master's this month and our meetings are on Friday at 7:15am. I need to take that day off and now I take off Monday and Tuesday . This means only 2 early morning weekdays for me! At the first of the year when the gym is super busy this came at a great time!

2. I cut biceps and triceps isolation exercises. My arms were getting big and bulky, not slim and lean so I cut biceps and triceps totally out of my routine. This has been very helpful. My biceps and triceps still get work on pull and push days by nature of the beast. It is my hope when I introduce them back into the mix it will make for a more lean look.

3. Way too long on old split. My workouts are a great change from my other split I had been doing for way too long. It shocks my body and therefore I am getting more into a zone and over that plateau.

4. More intense cardio is always helpful for plateaus. I always love cardio - I do a quick warm up on the treadmill and end my workout with major cardio of about 10-15 minutes on the stairs or AMT depending on which gym I'm in.

As far as nutrition goes I stopped Intermittent Fasting click here to read my blog post on that. I now have the correct amount of calories and macros (for the most part ) for my needs.

For my next split I plan on doing a total body split like this one mentioned by Jeff Nippard. It is total body, working each muscle group only once per day, 4-6 days a week. However, I may find this boring for my taste but I will try it for a few weeks. I may also just see where my body is at, at that time and hit a routine more specific for my needs. That's the luxury of being a certified trainer. Because I am always learning new things and I know what works for me I get on a roll and just jump on what I think is best for me at the time.

Need help designing your routine? Sign up with me and have your workouts on your app. You can either sign up for One Month of Month-to-Month training. Click Here for your options!

If you enjoyed this post you might also like:

4 Things About Heart Rate You Must Know

3 Ways to Improve Growth Hormone Naturally

Happy Training, Kathie

#workoutsplit #fitafter50 #fitafter40 #hormonebalance #menopauserelief

<![CDATA[I Quit Intermittent Fasting and Here's Why]]>https://www.kathiescoaching.com/post/i-quit-intermittent-fasting-and-here-s-why5e274c6ed1c35a001732cd4aWed, 12 Feb 2020 20:45:50 GMTKathie Owen

I had to quit intermittent fasting because I was not getting enough calories to support my activity levels and program goals. When you do not consume enough calories your body stores more fat to use for energy. I have since introduced another meal (or two) into my day and quit watching the clock for my meal times.

According to this calculator, my daily caloric intake for my activity level is about 2,000 calories. While intermittent fasting I was consuming about 1,200 (sometimes less ) calories a day and was feeling very hungry in the mornings which is when I exercise. I added a breakfast which has helped tremendously.

I was also not consuming enough protein for my current program. I need about 130-150 grams of protein. I was consuming about 60-90 grams a day which was hurting my muscle gains. I am not trying to bulk up but build lean muscle mass. Protein is essential for this!

Click Here to Calculate your Daily Caloric Intake. You can also calculate your macros on here too. Macros are your protein, carb and fat intake. I do a regular, lean muscle mass intake. I do not cut carbs! I need my carbs for energy. But if you prefer a low-carbohydrate diet you do you boo!! The calculator will also calculate this as well.

Here is more information on Intermittent Fasting which can be extremely beneficial if you are trying to cut back or monitor your food intake:

Intermittent fasting also known as IF is an eating pattern where you cycle between periods of eating and fasting. Click Here for the 7 Day Intermittent Fasting Challenge.

Benefits of IF: We get significant reductions in blood sugar and insulin levels, as well as a drastic increase in human growth hormone ,Click here to read my blog post on 2 Ways to Improve Growth Hormone Naturally.,

Some research also suggests that it can help protect against diseases, including heart disease, type 2 diabetes, cancer, Alzheimer's disease and others.

Whatever the case I did find IF to be very beneficial to my 50 plus active lifestyle and adds great benefit to my #combatagingwithwellness. Just make sure you are consuming enough calories. Need help tracking your caloric intake? Try myfitnesspal or the loseit apps. Both are free and are great ways to track your calories, macros, and more.

Until next time, have a healthy day! Kathie :)

#kathiesfitness #fitafter50 #intermittentfasting #healthylifestyle

<![CDATA[Life Coaching Blog Posts]]>https://www.kathiescoaching.com/post/life-coaching-blog-posts5e1df0ce90a42c0017af7f84Tue, 14 Jan 2020 16:52:45 GMTKathie Owen

Hello! Thank you for stopping by. I just wanted to write this post to let you know I have moved all my Life Coaching Blog Posts to www.kathieslight.com

I did this because I wanted a place where I had all my fitness posts in one place and all my coaching posts in one place.

Please feel free to visit Kathie's Light.

<![CDATA[6 Gym Tips for Anyone]]>https://www.kathiescoaching.com/post/6-gym-tips-for-anyone5dcd7b5e9299c10017ce6dd1Sun, 12 Jan 2020 19:48:42 GMTKathie Owen

Here are some tried and true tips for gym goers. Did you know?

1. You can't rely on the calorie counter on the machine.The calorie counter on the machine is automatically set for a 200 pound male when you hit "Quick Start" on the equipment. And not everyone burns the same amount of calories when working out. Everyone has a different metabolism. The best way to know your actual calorie burn? Use a fitness tracker, like an ,Apple Watch. (,Click Here to read my post on the Apple Watch) Because you program in your statistics in your fit tracker it is more accurate. Yes, when you program your age and other numbers in the machine it will be closer but still not totally accurate. The good news? You more likely burn more calories than is stated on the machine!

2. When you watch what others are doing, it may not be right for you. What 90% of the people in the gym are doing could be wrong for you. say, “ To be on the safe side, use machines first. All machines in the gym have pictures on them demonstrating how the exercise is done. The pictures also show you what muscles are being used. It is a great idea to study the picture, practice the exercise, and make sure you feel the muscles being worked (the ones in the picture). This is mind-muscle connection.

3. To get the best workout you must calculate your heart rate. Everyone should know what their heart rate should be during their workout. It should not exceed 220 bpm minus your age. And during your workout it should stay between 65-85% of that number to get adequate caloric burn or “heart work” as I like to say. So if you are 40 years young, your max heart rate is 180 bpm.

4. Rest is just as important as working out. Some people start working out and think that they have to work out every single day for hours on end. This is NOT the way to perfect health. It is all about balance. What is good for you is individual. But on average, a good cardio workout would consist of 15-20 minutes of exercise 3-4 times per week. And add some strength training in there too. Everyone ought to include some strength training as good muscle tone is good for many reasons whether you are 15 or 90 years of age.

5. Remember good etiquette in the gym. This is often overlooked. Be sure you do not hang out on the equipment if others are waiting. It is probably best to not hang out on the equipment at all, you may not know if others are waiting. Do not stand around and talk to friends or play on your phone (this is rude ) while you sit on a piece of equipment. And remember to re-stack your weights when you are finished!! It can be difficult for some to have to take those 45 pound plates that the "strong" guy left on the leg press or bench press.

6. It is ALL ABOUT POSTURE!! Fitness is all about posture! Try your best not to lean on the equipment when doing your cardio. Not only are you training your muscles wrong but you are putting your spine out of alignment and setting yourself up for injury. If you are leaning too much, perhaps the settings are too high, maybe you need to try another piece of equipment, or maybe you need to just stop. Whatever the issue, be sure to stand up straight and focus on re-training good posture!

Happy Training, Kathie

If you enjoyed this post you might also like:

4 Things About Heart Rate

6 Causes of Brain Fog and How to Treat It

Check out the Membership Site Now

#fitover40 #fitnover50 #fab50s #fab40s #feelgreatnow #fitnesstips

<![CDATA[3 Ways Super Sets are Beneficial]]>https://www.kathiescoaching.com/post/3-ways-super-sets-are-beneficial5e1285444847c80018ebd5d8Mon, 06 Jan 2020 01:06:06 GMTKathie Owen

I train my advanced clients using super sets. Why? They are very excellent for challenging muscle groups and are a quick way to train.

A super set consists of two exercises done back to back with no rest. Once you finish the super set you can rest from up to 1-2 minutes then go back to it.

I sometimes super set a small muscle group first then go right into the big muscle group. If doing pull exercises try bicep curl and a back exercise as a super set. The reason this is a great way to train upper body as you use your biceps in both the curl and the back exercise.

1. Super sets make your workout more efficient. Because you are doing 2 exercises back to back you get through your workout quicker.

2. Super sets enable you to work harder in less time. Because you are doing 2 exercises back to back with no rest you will work harder, therefore, releasing more growth hormone and other great benefits.

3. Sometimes you grow muscle quicker with super ses. Super sets enable you to work harder and tire out muscles more easily too. This means a muscle growth for most.

Here are some other combos you can do: Tricep & Chest (push), Bicep & Back (pull), Hamstring & Quad, Shoulders & Chest, Lower back & Abdominal.

Want help designing your program? I'd be happy to help. Contact me at: ko@kathiesfitblog.com Or visit my shop page to see the type of online workouts I provide.

If you enjoyed this post you might also like:

3 Ways to Improve Growth Hormone Naturally

Wellness and Hormone Balance

#fitafter50 #menopause #kathiesfitness #superset

<![CDATA[3 Ways to Prevent Cortisol Release]]>https://www.kathiescoaching.com/post/3-ways-to-prevent-cortisol-release-15e0a887829e0d40017d52816Mon, 30 Dec 2019 23:43:23 GMTKathie Owen

In my previous article I explained the hazards of cortisol release. In this article I will give you 3 tips to keep your cortisol in balance.

1. Meditation. If fight or flight causes cortisol release then we need to combat that cause with something that relaxes us. Meditation can do just that. When you meditate you combat those stressors by relaxing into the moment and being present to the present which spills over into your day. The best time to do this, according to Dr. Joe Dispenza is between the hours of 1-4 am before your brain has time to wake up and take off thinking stressful thoughts. If you think you do not have the time to do this then I say, "How could you not have time to do this?" You are actually saving time and adding so much more to your life by meditating. My friend Brian Scott has hundreds of guided meditations. You can find them on his YouTube Channel Here.

2. Strength train. Add strength training to your regimen to combat hormonal imbalance. The best type of strength training you can do is tough enough that it leaves you feeling challenged or 70% of your one rep max (Click here to read about a 1rpm). Each muscle group needs about 12 sets per week for a great enough challenge to prevent cortisol overload!

3. HIIT. As opposed to slow and steady state cardio introduce HIIT or High Intensity Interval Training. You will need to do about 3-5 intervals in about a 20 minute time period 3-5 times per week to deem the benefits. They are so worth it! HIIT is a great combat to flight or fight as it is actually putting the body through strenuous movement. HIIT mimics fighting or flight (running). It also does this with longer bouts of steady or rest work exercise and balances everything out. However, be careful, research shows that doing HIIT for extended periods of time, like more than 20 minutes can actually release more cortisol into your body. So keep your HIITs under 30 minutes.

Try these 3 things for yourself over a 21 day period and see what happens. Have a healthy day! Kathie

Need help with any of this? Try joining the Membership Program where I walk you through step by step of your fitness and wellness journey. Click the link for more information on the membership program.

If you enjoyed this blog post you might also enjoy:

,How to Help Hormone Balance

,Cardio is Key

#fitafter50 #menopause #cortisolbalance #hormonebalance #thyroid #thyroid1staidkit

<![CDATA[3 Things That Activate Cortisol]]>https://www.kathiescoaching.com/post/3-things-that-activate-cortisol-25e0a84953959700017407430Mon, 30 Dec 2019 23:47:25 GMTKathie Owen

Cortisol can be released into the body and can cause a number of things to become abnormal. Here are just 3 of the things that cause cortisol release:

1. Fight or flight response. This response was given to our cave man ancestors and released down to us. It served it's purpose in order to get us to respond to an immediate crisis, like having a lion chase us so we would run. In today's day and time we trigger our fight or flight response all the time. It can get triggered in traffic, an argument with a co-worker, listening to others talk about the news or politics, even reading social media. Too much cortisol released into our system can cause weight gain. Cortisol loves to party with fat cells and that party takes place in the spot you hold the most fat.

2. Hormonal imbalance. Cortisol tends to be released in large quantities due to menopause or hormonal imbalances in the body like a thyroid imbalance. My friend wrote an awesome book called Thyroid First Aid Kit. This book is great and full of tips for anyone having hormone imbalance or thyroid disease.

3. Slow and steady state exercise over a period of time longer than 20 minutes. Once you enter into slow and steady state exercise your body starts to release more cortisol. It’s not that training in general does not increase cortisol levels; it does. However, prolonged cardio sessions elevate cortisol for far longer periods of time than shorter, more intense training. This result makes it easier to overload the adrenal glands, stress out the body, and increase body fat.

Next blog post will be about how to prevent elevated cortisol states so you can keep the body in a normal metabolism state. ,Click Here to read that now.

If you enjoyed this post you might also like:

,3 Ways to Improve Growth Hormone Naturally

,Combat Aging with Wellness

#fitafter50 #menopausecures #hormonalbalance #cortisol #thyroid #thryroidfirstaidkit

<![CDATA[5 Ways to Ease Sciatica Pain]]>https://www.kathiescoaching.com/post/5-ways-to-ease-sciatica-pain5dfba228af7fd70018daa2a7Mon, 16 Dec 2019 16:48:24 GMTKathie Owen

Web Md describes sciatica as the following:

Sciatica is a common type of pain affecting the sciatic nerve, a large nerve extending from the lower back down the back of each leg.

Common symptoms of sciatica include:

  • Lower back pain
  • Pain in the rear or leg that is worse when sitting
  • Hip pain
  • Burning or tingling down the leg
  • Weakness, numbness, or difficulty moving the leg or foot
  • A constant pain on one side of the rear
  • A shooting pain that makes it difficult to stand up
  • Sciatica usually affects only one side of the lower body. Often, the pain extends from the lower back all the way through the back of the thigh and down through the leg. Depending on where the sciatic nerve is affected, the pain may also extend to the foot or toes.

So how can I help stop the pain?

#1. STRETCH: This is first and foremost one of the best remedies for sciatica. See the image for some of the best stretches. Be sure to hold your stretches for 20-30 seconds.

#2 MASSAGE: A good massage therapist can really help treat this pain. They know how to get in there and really alleviate that pressure that is being put on the nerve.

#3. WARM BATH WITH EPSOM SALT: Something about epsom salt helps to alleviate the pain and stress in the body. It actually pulls toxins from the body. I recommend warm epsom salt soaks to my clients who are new to working out to alleviate sore muscles. If you do not have access to a bath tub you can always do a warm compress by soaking a towel in warm epsom salt and then placing it on the area you are treating.

#4. WARM / COLD Treatment: Icy Hot is a great one and feels good. Icy Hot is a topical pain reliever that gets ICY to dull the pain, then gets HOT to relax it away. You can find Icy Hot in the pain-relief aisle of grocery stores, superstores and drug stores everywhere. Add this before your stretches. Warm compresses are also good for sciatica. Use a heating pad every few hours until the pain is reduced.

#5. TUMERIC SUPPLEMENTS: Tumeric is a natural anti-inflammatory. It helps with nerve pain and inflammation. Click the link below for more information and to purchase Tumeric at Amazon.com

Have you had sciatica? If so what are some of your remedies?

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,Ease Muscle Cramping

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I am not a doctor and these tips are simple tips I give my clients and friends. Please visit your physician with any concerns you may have and ask him/her if these recommendations are for you.

#sciaticapain #fitafter50 #fitafter40 #menopauserelief #menopause #hormonebalance

<![CDATA[Did You Know These 4 Benefits of HIIT?]]>https://www.kathiescoaching.com/post/did-you-know-these-4-benefits-of-hiit5df0006537f4560017f835c2Tue, 10 Dec 2019 20:48:20 GMTKathie Owen

HIIT stands for High Intensity Interval Training. You can do HIITs anytime, any place. For example, while walking in your neighborhood warm up for a few minutes then go into a brisk walk for a few houses or blocks, then slow down and rest walk. Continue this type of pace throughout your walk. If you need to jog for a bit to make your interval intense enough I recommend doing that.

The benefit of HIIT programs are:

1. You build stamina and improve your metabolism. Because you speed up and slow down throughout your workout you are training your body to build stamina. Over the matter of a few weeks of HIIT you will find improved stamina!

2. Improves heart function. Because you take your heart rate up and bring it back down you work your heart and make it work more effectively.

3. Aid in weight loss in as little as one or two workouts per week.

4. Improve aerobic fitness,blood glucose levels, fat loss, and overall fitness levels.

Other things about HIIT that you might want to know:

The rest interval is the important part of interval training. If you aren’t resting between intervals, you’re not doing HIIT! I cannot stress this enough.

Without adequate rest, the body is unable to recover from the short bursts of higher intensity work, which eliminates the possibility to sustain a high level of intensity for the entire length of the exercise session (Seiler, 2009)

Generally speaking, the higher the intensity of the interval, the shorter its duration, and the longer the recovery period.

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,Did you know this about your cardio?

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#kathiesfitness #HIIT #weightloss #improvedfitness #combatmenopause

<![CDATA[3 Important Stretching Tips]]>https://www.kathiescoaching.com/post/3-important-stretching-tips5dea79f6f531770017df60b2Thu, 05 Dec 2019 16:16:47 GMTKathie Owen

Everyone pretty much knows they need to stretch. But do you know when? Do you know why? Well, I hope to answer this with 3 simple tips.

1. There are 2 types of stretching - related to strength training anyhow. They are dynamic and static. Dynamic stretching is more of a warm up and consists of quick movements. These quick movements simply warm up the muscle for action. Static is a slow hold of a stretch and should be held for 30 seconds or longer. These slow holding movements simply lengthen the muscle after a hard workout.

2. When should you perform these stretches? Dynamic stretching is more of a way to warm up the muscles and prepare for a workout, and even during a workout. This helps to keep the muscles and joint pliable. Static stretches are done at the end of the workout to help alleviate soreness and to lengthen the muscle after a strenuous workout.

3. Why are you doing these stretches? Dynamic is done at the beginning of a workout to warm up the joint and muscles and prevent injury. Static stretches are performed at the end of your workout because, and this is important: if you were to lengthen the muscle before you train it you are likely to put the muscle out of range of motion it is used to and could cause an injury.

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#stretching #fitafter50 #menopauseworkouts #preventmenopause #healthyolderadults

<![CDATA[Develop a Good Habit in 3 Easy Steps]]>https://www.kathiescoaching.com/post/develop-a-good-habit-in-3-easy-steps5de58dabe567a10018c38fdbSun, 01 Dec 2019 22:36:36 GMTKathie Owen

Habit is defined as a settled or regular tendency or practice, especially one that is hard to give up. Good habits that are hard to give up are the best ones to get into but sometimes the most difficult.

Your mind is very powerful. You can focus on the negative and create more negativity. Or you can focus on the positive and create more positive in your life. You have the choice. Cultivate a good habit by remaining focused on the positive direction in life. Habits generally take 21-30 days to really stick. Get out a calendar and set up your direction right from the very beginning.

Three steps to cultivate a good habit in your life:

1. Focus. What is the positive outcome for your situation? Focus on that. When it comes to working out I like to focus on how good I am going to feel and how my body is going to generate great health by doing the workout I designed for myself.

2. Control your mind. Your mind likes to play tricks on you. That is the ego. Once you realize this you are able to cultivate discipline. You are in control, not the ego. Realize the benefits of developing a good habit. You are not giving the ego what it wants. But you are doing what is best for you. You do this by controlling your mind.

3. Enjoy the benefits. Remind yourself of the benefit of building a positive habit. This can be done by writing down your goals. It takes work to attain those goals. It takes focus and control. I recently wrote a template taken from my business development group that you can fill out weekly to maybe help you and others create a positive habit in your life.

Click Here to Take Yours Now: Template for Weekly Check-ins

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How do you cultivate a positive habit and enjoy the rewards? Share with us.

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#habits #fitafter40 #menopauserelief #combatagingwithwellness #fitafter50

<![CDATA[Did You Know This About Muscle and Fat?]]>https://www.kathiescoaching.com/post/muscle-vs-fat5c86ae76dbaffe001c390e52Mon, 25 Nov 2019 17:28:09 GMTKathie Owen

Did you know that 1 pound of fat uses 3 calories per day? But 1 pound of muscle uses 35-50 calories per day. And that is at rest! So that 34.5 pounds of fat uses 104 calories per day. As opposed to 34.5 pounds of muscle which burns approximately 1,380 calories per day.

So you can easily see why having more muscle than fat is welcome to your body for more reasons than just for looks!

The picture to the left describes body composition. The gal on the left has about 35% body fat and the gal on the right has about 25% body fat. When you include strength training in your fitness regimen you will be able to see a noticeable difference in your body composition - for example dress size.

Notice the gal on the left is about a size 14 and the gal on the right is about a size 8. And they weigh the exact same weight.

Lifting weights will not make you big and bulky. Women do not have the hormones to have big muscles. It is a simple as that. Start lifting my friends!

Need help designing a workout? I can design your fitness and nutrition routine that will ensure success! For a limited time the cost is $19.95 per month for month to month and lock in the price for the ,Starter Membership Program rolling out in January 2020. Or try one month at just $24.95.

,Visit the store now to see what the different packages include.

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Have a healthy day my friends! Kathie :)

#musclevsfat #musclesaresexy #fitafter50 #combatmenopause

<![CDATA[4 Things About Heart Rate You Must Know]]>https://www.kathiescoaching.com/post/4-things-about-heart-rate-you-must-know5ddbf5cdbae0570017f189e0Sun, 24 Nov 2019 15:54:48 GMTKathie Owen

Your heart rate is a great monitor for how your cardiovascular exercise is working for you. We are talking about BPM (beats per minute).

1. The calculation for max heart rate is 220 minus your age. So if you are 50 the calculation is 220 - 50 = 170 bpm. Did you know that the more fit you get your heart rate actually improves so much that you can actually take it higher than your max heart rate?

2. Find out how fit you are using heart rate.The best judge of fitness is to warm up for about 3 minutes. Go into an intense version of the warm up for about 60 seconds or more. Test your heart rate for the next minute or two. If your heart rate reduces from about 140s to about the 120s within a minute you are very fit.

3. As you do more intervals your heart rate will get higher and higher. As your time doing the exercise increases the intervals get more difficult your heart rate may get higher and you may have trouble getting it to come back down so quickly. This is fatigue.

4. Your heart is the main focus of cardiovascular exercise. You want to take your heart rate up and bring it down. As you increase your time and intervals you work your heart works harder. But that is what you want. Keep taking the heart rate up and bring it down. Practice this for a few weeks and you should get more and more fit. This type of exercise coincidentally burns more calories.

Try it!

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#fittip #fitover50 #heartratecaluation #cardiofitness

<![CDATA[3 Reasons to Be Flexible with Your Fitness]]>https://www.kathiescoaching.com/post/3-reasons-to-be-flexible-with-your-fitness5dd58f087ef4bd00179f1c6dTue, 19 Nov 2019 19:21:35 GMTKathie Owen

Just as it is important to have a plan it is also important to be flexible. The holidays are going full stream right now. Being flexible with your workouts might be exactly what the doctor ordered. Here are 3 reasons for being flexible.

1. Listen to your body: Let's say it's a leg day and you "planned" to do this brutal workout but you are feeling a bit tired. Sometimes it is wise to listen to your body and take it easy. There are some ways you can make the leg workout a little easier. For example, you could do lighter weight higher reps.

2. You feel an injury or pain: The other day I was working chest and doing a bench press. I felt a twinge in my left tricep and decided to change my workout a little bit so as not to use the muscle in that way. I still worked chest I just did not do any move that created that feeling in my tricep. It is better to let an injured muscle rest so as to not worsen the injury.

3. You feel sick or have been ill: It is an old wives tale that says sweat it out. Often when we are sick we need to give our bodies rest in order to heal. If you do exercise while sick you could make it worse. Rest until you feel better. You will be much more effective.

Remember don't let excuses slip into the plan. Having said all that it is easy to let excuses slip into the plan. For example, you are feeling tired and use that as an excuse to sleep in instead of hitting the gym. Weigh the pros and cons. Use the 5 second rule, suck it up and hit the gym. You'll feel better once you do.

As I always say when I send someone their workout, here is your "proposed" workout for the day. This means it is subject to change. We are being flexible.

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#fitafter50 #beflexible #haveaplan #fitnessmotivation