Fit Women's Weekly

Does this resonate? You're so focused on getting through the days and taking care of everything and everyone else that when you take time to look at a recent pic on your phone…

You don't recognize yourself. And it hits… you're not taking care of you.

You're tired and feel like a stranger in your body. You don't know what happened or when but something needs to change.

I've been there. Actually, recently.

And I see it every week with other women. So please know, you are not alone. Far from it. But just because it's common, doesn't mean it has to be this way.

For 19 years, I've helped women rediscover themselves to find new confidence and a self care plan that sticks.

And I don't just coach, I follow my own advice which is why over the past 2 months I've lost over 3% body fat and dropped 10 pounds to prove to myself that in my 40s, I can be amazing shape and look fit (because yes, vanity does matter).

What's the secret?

4 things… and only these. There are no short cuts if you want results that last.

1. A consistent workout routine. Not every workout has to be a banger but you should be showing up and doing what you can that day (which might be 10 minutes!)

2. Nutrition that can be morphed to your current habits. Instead of trying to completely change what you eat, just make a few tweaks to what you're currently eating to support your goals easier with less shock.

3. An active life. Even if you workout an hour every day… if you're sitting for 12 hours the rest of the day, that's not active. Fitting in small walks, mini exercises, and being intentional about daily movement is not only important for how you look but your health.

4. Rest is not optional. You can not run on empty. Gone are the days that getting 5 hours of sleep is a flex. It's not and it affects how you feel, how you look, how your body stores body fat, and even food cravings. Want to look and feel your best? Sleep.

When you do these 4 things consistently… your body can't help but respond. It's science.

I work with women every day who thought they were stuck.

And I love when the discover they aren't. Change is possible for them and change is possible for you.

If you want to my proven plan to help fit these 4 self care tactics into your life, I'd love to help.

Comment "4" and I'll personally respond back with details to a 30 day training plan that can make all the pieces come together.

What I do daily for fitness, health, and my body?

You’ve heard the idea that if you want to be successful at something, find someone who is successful at that thing and copy them.

There’s nothing unique/special about “successful” people, it’s just that they’ve adopted habits and rituals that work.

And for the most part, that holds true for fitness too.

Maybe you need to tailor things due to time restraints but that doesn’t mean the overall principles don’t work.

Also, I’m sharing this because I’ve had several people reach out recently and ask,

“Kindal, what are you doing right now!?”
The truth is, I’m doing the same things I’ve been doing for years… living my fitness.

Here’s my average day. It works for me and when I manipulated my nutrition slightly, it’s allowed me to drop 10 lbs in 2 months without losing muscle, endurance, or energy.

5:00 am: Wake Up
5:15-6:15 am: Either walk or run (I alternate days) but every morning I get at least 10,000 steps
10:00-11:00 am: FWW Live Workout (Today is total body STRONG)
4:00-4:30 pm: FWW Live Workout (30 minute version of above)
7:00-7:30 pm: After dinner walk or rollerblade with Dan
9:15 pm: Get into bed!

IMPORTANT NOTE: Yes, I film 2 workouts each day. No, you do not need to do 2 workouts a day. But you should fit in 3-5 workouts a week consistently. Even if a workout is 15 minutes, it’s better to stay consistent than to skip.

This is the routine I’ve maintained for years and help other women to work into their lives, no matter how busy they are.

Daily movement (like walking) is important.
Near daily workouts are important.
A consistent bed time routine is important.

And of course a nutrition plan that supports your body and goals is important. You can’t run off a poorly fueled engine.
If your day to day life isn’t set up to make you feel and look the way you want… Don’t try to go from zero to my routine overnight.

What’s something small you can do TODAY?

Maybe do what my husband does…

Go for a 15 minute walk during lunch to log some extra steps. (He’s not getting out the house at 5am to walk or run).

Or see if you can do 100 bodyweight squats throughout the day.

Little things add up.

And if you know you need to do more than what you’re doing…

​Let me encourage you to checkout Ignite 30: https://fitwomensweekly.com/lp/fww-live/ignite-30/

30 days to create a fitness routine much like that one I have.

Remember, I’ve been maintaining this for over a decade, but I didn’t just wake up and start with this routine.

I created it over time and Ignite 30 is a great way to start building the routine that can work decades for you!

​Get Ignite 30 Details: https://fitwomensweekly.com/lp/fww-live/ignite-30/

If you have questions about my routine or Ignite 30… just ask. I’m here for you.

When food is all you can think about, it makes it nearly impossible to hit your goals.

Here are simple tips to quiet food noise so you can focus on more than just your next meal!

Stop Thinking About Food — Actionable Tips To Silence Food Noise “As soon as I’m done eating, I’m already thinking about my next meal!”

Are you doing the right exercises to get the best workout?
Most women aren't. Read my newest Medium article to find out if your workouts are working in your favor!

And then let me! Feel free to ask questions.

5 Exercises Every Workout Should Include According To A Person Trainer Making your own workouts is tough.

Have you ever found yourself standing over the trash can, eating food you threw away so you wouldn't eat it?

Feelings of shame, guilt, embarrassment and weakness washing over you?

I have and so has my guest Amber Romaniuk.

Amber is an Emotional Eating Expert and here to help break down why we find ourselves in the situations and how to forgive ourselves and heal so we can stop the binges and move on to have a healthy relationship with food.

Fit Women's Weekly The Road To Healing Binging & Emotional Eating With Amber Romaniuk