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Beginning Weight Training Tips

Good morning!! 🌞
This information may be confusing to those who are beginning weight lifting. I had these questions too, and now that I know the answers, I find my workouts to be much more enjoyable and structured. Let’s me clarify what these terms mean. 

Muscular Endurance & Stabilization
This level is for those who are just starting out with weight lifting. Stabilization is basically getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time. This level sets the foundation for the next two levels. I recommend starting at this level for at least 3 week’s, so your muscles can get used to picking up weights.
Muscular Hypertrophy
Hypertrophy basically means gaining muscle.

And if you’re a woman, no you won’t bulk up at this stage. You’re most likely to get toned during this stage.  

Maximal Strength
This level is designed for athletes or anyone who has completed the first two levels and are looking to build even more strength. The goal of this phase is to develop the highest amount of force possible. 

*****Nutrition plays a big part when starting a weight training program. To get lean and toned you need to eat right in order for your body to experience change. 

I hope this article helps you and answers some questions for you as you begin your fitness journey. Let me know if I could be any help! 

I do have a 7-day challenge group starting next Wednesday called, “A week of hard labor.” It is for those who are just starting out on their fitness journey and who wants to lift weights. I recommend adding weight lifting to your workout plan to increase weight loss and to get toned. 

Comment down with an emoji if you would like to join my 7-day challenge group!

Always,
Be healthy. Be kind. Be a game changer. 👊🏽

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How To Get Motivated To Workout

Good morning beautiful people! 🌞
I’ve been getting a lot of emails from people telling me that a lack of motivation has kept them from reaching their fitness goals. This is most definitely not just a problem that you struggle with, but it is something that I struggle with as well. Finding motivation is a daily struggle and task. Hopefully this article would help you find that motivation to get you towards your goals! Let’s get to it!!! 💪🏽
🌟 Make a choice

          ✨ YOU make to first make that initial choice whether or not you want to live the way you’ve always have been or live a healthier lifestyle. Do you want the bag of potato chips or do you want to have more energy in your life? Make a choice. Remember your daily choices and habits make up your entire life. You don’t have to eliminate potato chips entirely. In my fitness groups I can show you that you can eat anything you want and still lose weight. 
⭐️ Make a Plan

          ✨ Let’s get organized. Put it in your calendar that you have a workout session scheduled for yourself. Once you see you have a session scheduled, then you’ll more likely to do it than if you kept it in your brain. Then make up smaller plans. What will you do during your one-hour daily workout session? 

Don’t know what to do? Message me and we can get you started on a plan. 
⭐️ Take some time to figure out why you want to get fit. 

         ✨ This is an important one. Very important. And it’s one most people skip. DO NOT SKIP THIS STEP! You have to figure out why you want to get fit. This will be your daily motivation. Do you want to be fitter for your wedding? For your kids? Do you want to prove people wrong? Do you want to inspire people?

Write it down and hang it on your wall to remind yourself why you got started. 

Finding my why has help me not reach for that donut, cake, whatever it is and it has helped me tremendously with my weight loss goals. 

What is your why?
⭐️ Watch some inspirational movies…listen to motivational speeches. 

        ✨This is something I do almost daily. I’m a sucker for rags to riches stories as it inspires me to learn more and do good. Some of my favorite inspirational movies are: Selena, Goal! The Dream Begins, Creed, Never Back Down, Karate Kid, any Jackie Chan movie, and One Chance. Also, motivational speeches help me when I don’t have time to watch a movie. Right now I’ve been listening to motivational speeches and interviews by Conor McGregor. He’s such an inspiration. 
⭐️ Just do it! 

           ✨Just dive in!!! What do you have to lose? Nothing!! But your weight. I know it’s hard. I know you may not have time. I know you don’t know what you’re doing. I’ve been through all of that! Even if it’s 10 minutes. That’s 10 minutes more you did yesterday. Just get it done and you’ll feel a lot better about your life. 
Do you want to get into a workout program?

Comment down below with an emoji and I’ll get you started with one with proven results.
Hope this helps and motivates you to live a healthier, happier life! 
Lots of love,
Kalia Lor

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What is interval training?

What is interval training?
Interval training is when you vary your speeds during a workout, this is mainly done during a cardio workout. 
How to do interval training? 
Set your timer to zero. Begin with an easy walk for 5 minutes. Jog for a minute and a half. Run for 30 seconds. Walk for four minutes. So on and so fourth. Interval training typically lasts for 20-30 minutes. 
Why should I add interval training to my workout plan?
Interval training burns a lot of calories in a short amount of time. This type of training is much better for you than going for a walk at a steady pace. It also boosts your metabolism and your athletic performance. If you repeat this workout every other day the you’ll learn how to run faster and longer than you could ever thought possible.

Also, combining this weight a strength training workout can get you lean and toned in no time. 
Where can I do this?
Interval training can be done on any cardio activity. Whether it would be running outside, on the treadmill, the elliptical, stationary bike.. 
Add this to your workout this week and I can promise you you will see your goals soon with this addition.
Always, 
Be healthy. Be kind. Be a game changer. 💪🏽
Kalia

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Tips to Combat Depression

Good morning beautiful people! 🌞
I don’t know if you knew, but yesterday was mental health awareness day. I’m so glad as a nation we’re being more and more aware of mental health. It seems like yesterday mental health wasn’t being discussed, and it left many people including me not seeking help until recently.

I suffer from depression. I realized I always will for the rest of my life. There are ways I can combat my depression, but unfortunately, I learned it will never be 100% gone.

I have to be honest with you. It sucks. Especially as a health and fitness coach, because I have days where I just want to lay in bed and not want to workout and do anything because of my depression. I would make careless choices and be an emotional eater whenever my depression hits.

Luckily, I learned ways to combat my depression and not let it affect me as much.
Here are 5 ways I combat my depression:
1.) Think about what you’re thankful for
I know! I write this in about every post, but that is because it is so important. Thankfulness is the key to happiness. Once you start to realize everything you’re thankful for, your attitude changes and you’ll start to attract good things with those positive vibrations.
2.) Do one thing at a time
Life doesn’t have to be a sprint. Although it may seem like you have a million things on your plate, that doesn’t mean you have to do them all at once. Take your time. Breathe. And live in the moment. The opposite of depression is resilience. To develop resilience you have to start doing one thing at a time.
3.) Indulge, but in moderation
Give yourself permission to indulge in that chocolate cake, video game, or sleep that you’ve been avoiding. It’s okay. You’re human. And it won’t be the end of the world. You’ll actually feel better because you indulged in it. For me, whenever I get into a depressed mood, I binge watch tv shows. I love watching inspirational movies like Shawshank Redemption, Creed, and Goal! The Dream Begins. Those kind of movies almost always get me back moving the next day. Just make sure the next day you get right back into your healthy routine.
4.) Take some time to yourself
I realized my depression almost always hits me when I’m doing too many things at once and going out too much and not taking time out to just meditate and be with myself. I know before I decide to help others, I need to help myself first. And meditation really helps with my depression. In those 10-30 minute sessions I make sure to shut off my cell phone and just sit in peace. It is really refreshing afterwards.
5.) Find Your Dopamine Fix
I feel so much better after I clean. Whether it would be my room or my car. It feels so great to see something getting accomplished and that action is a great dopamine fix for me. Everybody’s different, so my dopamine fix may not be the same as yours. You have to find something that you can do mindlessly and with enjoyment. For you it could be drawing, walking, sewing, planting… find that one thing you can do that will get you out of bed and doing something great. Remember, the opposite of depression is resilience and to develop resilience is taking that first initial step is to do something other than staying in bed all day. TAKE ACTION! ✔️
I hope these tips helped you. It sucks having depression, but it is good to know I am not alone and that there’s support and there are ways to combat depression. I do not take medicine for it. Having a positive mindset, goals, and support around me is what helps me. For you, your solution may be different. Always do what is best for you. There’s not one size fits all solution.
Which tip resonated with you the most?
Comment down below.
Til next time,
Kalia

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How to Have A Good Morning

Good morning beautiful people! 🌞
Just because it’s Monday doesn’t mean it has to be a bad day. Make every day special and make every day matter. The key to getting results and getting what you want out of life are those choices that you make daily. 
These are my top tips for a good morning and I practice these things daily. It’s really nice to get into a good routine. Because a good routine yields results. 
1. Make Your Bed 
I actually didn’t start making my bed into a morning routine until I read this in a personal development article earlier this year. Other than the obvious reason of having a clean room, the other reason to make your bed is because it gives you a sense of accomplishment early in the morning. Who doesn’t want to feel like a champion in the morning? 🤔 Make your bed. 
2. Write out a plan for your day or a to-do list
I used to go about my day without writing down my plans and I realized I was doing so much, but I wasn’t doing anything at all. I would fill my time browsing on social media and wasting time. Ever since I’ve been writing down my plan and my to-do list I’ve been more productive and was accomplishing much more things. Don’t just think about it, write it down in a journal or a planner, so you can see what you are accomplishing.
3. Eat a light breakfast
7-8 hours is a long time to go without eating. So do your body a favor and give it something healthy for it. I recommend a whole wheat toast or bagel, a banana, and a scoop of Shakeology. This would give you the energy to get you moving and off to a great start in the morning. 
4. Workout
I do recommend working out in the morning than at night. It boosts your metabolism and gives you energy that will last throughout the day. Who doesn’t want to feel refreshed before work? No matter what, I make sure I get that workout in in the morning. Even when I have a 6am client and that means I have to wake up I 4am to workout. As soon as it is done I wouldn’t have to think about it the rest of the day. 
5. Write what you’re thankful for
This doesn’t have to take long. Once you write down the five things you’re thankful for, you’ll have that sense of giving. And the more you give, the more good will come back to you. 
6. Listen to a motivational speech
Everything, every choice you make comes from the mind. You have to train your mind if you want results. You body is only capable to do what the mind tells it to do. This is super important. Train your mind for success and success will come to you. 
Which tip resonated with you the most? 
I curious to know what your daily routine is. Write it down in the comment section below. 
Always, 
Be healthy. Be kind. Be a game changer. 💪🏽
Kalia

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