Archives for : Coaching

30-Day Fitness Challenge Group Starts SOON!


In the beginning of my 60+ pound weight loss journey (if you haven’t read my story yet, you can find that by clicking here), I didn’t really know anything about fitness or nutrition. I just knew I wanted to feel better and lose weight. I didn’t really know how to start, but I knew I needed to do something and I needed help doing it. So, I joined Weight Watchers. The group atmosphere was what I needed. All the sharing, talking, relating, and connecting. I felt part of something. There was a plan given to me that I just had to follow.

At first, I just followed the points plan (but was still eating heavily processed foods). I did lose weight but still didn’t feel optimal and still felt like my body wasn’t at its best. Being super curious, I started researching. I wanted to know EVERYTHING about what I was eating (and the industries that were producing my food) – and I learned A LOT of scary things. Learning, time, patience, trial and error all helped me change my diet. When you know better, you do better.

With over ten years of learning, I now know how to properly fuel my body. I know what my body responds to. I know what food make me feel great and what foods make me feel like crap. I am NOT a professional nutritionist…but I AM a nutritionist for myself 🙂

You have to learn for YOU. You have to just start learning and then start doing and never stop. If you never start, you will continue to do what you have always done and most likely continue to get the results you are getting (or not getting). Are you happy with your health, your body, how you feel, your energy levels, your confidence?

❤️ Did you know that my online challenge groups are a way for you to connect with others on a health journey?
❤️ Did you know there is a structured plan provided for you?
❤️ Did you know that I create my own content for you each day to motivate you and keep you on track?
❤️ Did you know that I will help you by checking in with you about your goals?
❤️ Did you know that I have been doing this now for almost TEN months and am proof that simple, short, home workouts, proper nutrition, and the right mindset are the secret sauce to changing your lifestyle?
❤️ Did you know we have another group beginning next month?

I would love for you to experience the feeling of being in control…the feeling of clarity…the feeling of optimal health. But you do have to make the decision to start. What do you say? Email me at or comment below “I’m interested” and we can chat about your goals and find a program that will fit your needs!

I can’t wait to hear from you!

I can you can we can do hard things



18 Ways Starting a Business is Like Losing Weight

My mind makes connections all the time so I thought I would share its latest work. ‪#‎headofkate‬

🌟🌟18 ways starting your own business is EXACTLY like losing weight and going after health goals 🌟🌟

1) It’s the small DAILY actions that matter
2) It takes extreme mental perseverance
3) You must NOT compare yourself to others
4) Consistency is the secret sauce
5) You must be willing to wait – it takes TIME!
6) You must BELIEVE in what you are doing
7) You have to TRUST the process
8) Learning is non-negotiable
9) Everyone’s journey is different
10) YOU are the only one that can make it happen
12) You will fail often…get back up
13) It takes discipline
14) You must be open to new experiences and new opportunities
15) Support/mentorship from others is essential
16) It will feel like it’s not working and you’ll want to quit
17) It’s an emotional roller coaster
18) It’s sooooooooooo worth it and it will change your life 🙂


Pumped Up!

dancing bananaYou know what great leaders do?!?!?! They PUMP! YOU! UP! I am ready to leap over some frickin’ mountains to help people see and reach their potential in their health and fitness goals, their business goals, and help them change their lives (physically, emotionally, and financially…the whole shebang)!!!! Social media is changing the world folks and I understand and see that. I am learning everything I possibly can about how to harness it’s power while aligning it to my passion (health and fitness). If you want to learn how you can do this with me, let’s seriously chat!! Build a business that is YOURS, get fit, help others….what more can you ask for?  Click here to hear my story and learn more to see if this is for you!

‪#‎cantstopwontstop‬ ‪#‎letdothis‬ ‪#‎itcouldbethecaffeine‬


New Year New Clothes



Ok the day finally came! I HAD to buy some new pants because all of mine are too big (even my stretchy yoga pants). Chris actually bought the ones in the picture for me and I was actually NOT happy with him because he ordered them online and I am very picky with how things fit. BUT, turns out I love them!!!! They are the perfect lounge-around-the-house leggings OR wear-under-a-long-sweater leggings OR workout leggings.

I also bought new black dress pants (not pictured here) and I know it’s not about the numbers (but actually it is for me sometimes). Yesterday, I bought a size that I have NEVER EVER EVER EVER EVER EVER bought before. Back at my heaviest, I wore size 14/16 pants. Trying clothes on at Target (or any store for that matter) was always a depressing day and RARELY did I find pants that fit me AND were cute.

Here’s how a typical day of pants shopping would go. I’d haul in a few different styles of pants in the largest sizes I could find into the dressing room (the stores I shopped at rarely carried sizes above 16).

One by one I would do the “dance” and follow these steps:
1) Wiggle hips to the left and then to the right as I simultaneously attempted to pull them up past my hips.
2) IF I got them past my hips, move my butt back and forth to make sure “everything was in the right place” because they were ALWAYS tight somewhere.
3) Next, I’d suck in my stomach as much as humanly possible to see if the button would actually button.
4) And IF…IF…IF I got this far then I could finally check to see if they actually looked good.

Nowadays, I can walk into any store and I don’t DREAD trying things on. For the past few years, I have hovered around size 8 (sometimes 10 and sometimes 6 depending on the brand). Yesterday, I walked out of Target with a size 2! Again, I know it’s not all about numbers but numbers do show progress. As I continue to focus on strength training vs. cardio I continually see my body completely toning up and leaning out.

I am NOT trying to lose more weight for those of you that will feel obligated to say something about that. I am eating clean (okay maybe not the past week with the holidays…hehe) and doing short 30-45 minute workouts each day and truly focusing on my all-around health (mental and physical). I FEEL AMAZING!!!!!!!!!!! Although, I have been slacking a bit on my workouts…. unsure emoticon

I am betting that 90% of the people reading this will have some New Year’s Resolutions around health. I am here to show you that you CAN change yourself. It WILL take TIME and LOTS of effort and LOTS of hard work. It WON’T happen in a week, or 30 days, or 60 days. It doesn’t just happen. You don’t just “get there” It is a LIFESTYLE and a willingness to continually LEARN, TRY, FAIL, SUCCEED, TRY, FAIL, LEARN, and on and on and on! It is never-ending!

Will you be starting your “never-ending story” in 2016?

Oh, and just in case this post made you think I that all is peachy-keen in my eating-world right now, here is what the delivery man just brought to our doorstep!


Happy New Year!

Work From Home


Did you know it was “Bring Your Pets To Work” Day today? That is if you work from home like me 🙂
If you want to spend all day with your fur-babies (or real babies) you CAN!

Are you a natural-born entrepreneur?
A leader?
A self-starter?
A go-getter?
Willing to learn?
Willing to try?
Willing to take risks?
Willing to get uncomfortable and grow?
Wanting to help others with health, fitness and motivation?
Do you want to be your healthiest (mentally and physically)?
Do you want financial and time freedom for your family?
Are you frustrated with your career and life routine in general?
Do you feel like there is more to life than just working all…day…long?

That was me.  Wanting something different.  Wanting something that was MY OWN.  Knowing that I had the skills and ability to create something.  Something that would reward me emotionally and financially.  I made a HUGE leap of faith and will not be turning back.  I am starting a business and loving every minute of the newness, the excitement, the energy, and the hope for the future.  I would love for you to join my team if you are like me and want more from life!

Connect with me and let’s chat business and become wildly successful, amazingly fit, and fantastically HAPPY all by helping others (and yourself) get healthy! I’d love to get together for a fun coffee/business/catch-up/how have you been/lunch meeting! I’ve got lots of time as my schedule is flexible and my boss is pretty cool 😉

‪#‎goforit‬ ‪#‎whynot‬ ‪#‎yolo‬ ‪#‎ididit‬‪#‎stickittotheman‬ ‪#‎makeyourownrules‬ ‪#‎LIVE‬ ‪#‎breakfree‬ ‪#‎areyouhappy‬‪#‎gethappy‬ ‪#‎dontstandinyourway‬ ‪#‎makeithappen‬ ‪#‎takealeap‬ ‪#‎believe‬‪#‎jump‬ ‪#‎allin‬


And as always, if you don’t know me yet, be sure to read my story and follow along on Facebook.  You should also click the pic below and get email updates so you never miss a thing!

Lastly, good things come to those who share!  If my journey has been helpful, informational, motivating, inspiring, or entertaining for you, I would love and appreciate it if you helped share it with someone else!  Thank you!

When and How You Should Start


Are you like me?! Do you tell yourself “I’ll start tomorrow” or “I’ll start Monday” or “I’ll start after the holidays” or “I’ll start __________”. QUIT doing that! You are sabotaging yourself. A healthy lifestyle is not a start and finish process. You DO have to start (and there will most likely be MANY “starts” but there is NO FINISH.

When and how should you start?  I have an online Facebook Fitness and Nutrition Challenge Group starting monthly for people working through a fitness program and nutrition plan all from the comfort of your own home.

Along with the daily workouts, the programs comes with a nutrition plan that is heavily focused on portion control, a daily superfood nutrition shake (no chemicals, artificial sweeteners, etc.), and good old fashioned clean, healthy eating! No quick fixes! Just hard work, dedication, and determination!

I lead the group by posting daily and challengers (that’s YOU) check-in daily with me posting about workouts, how the day went eating-wise, etc. We motivate each other. We share struggles and accomplishments. We exchange ideas, tips, and recipes, etc. After losing nearly 60 pounds myself, I know the power of group support and accountability. That is one of the main reason I decided to become an online coach!

Along with the group on Facebook, you will also (if you choose) have access to try 30 days of online streaming where you can try many other home workout programs on your computer – so you can get a ton of variety!

Does this kind of thing sound like something you think you would benefit from? ANSWER: YES!!!

Connect with me so we can get you all set up!  You can find me on Facebook by clicking here or you can email me at!

Start Before You Are Ready

IMG_4883As some of you know, getting up early is not easy for me.  However, I am proud to say that TWO days in a row now I have been up at 6:00!  Thank you to Chris for helping with this.  Lately, I have been a BIG proponent of following this advice…

Start-Before-Youre- Ready

Of all the lessons I have learned in life, this one is pre-tty, pre-tty important!  Start BEFORE you are ready.  With ANYTHING that I have been wanting to do lately, I follow this motto.  Don’t get me wrong, my brain often gets trapped in the “planning” phase.  I am now much more aware of how much time I spend THINKING about something I want to do rather than just DOING IT!  No more wasting time planning (because things never go as planned anyway).  Plus, the sooner I jump into something, the sooner I get to the fun parts – making mistakes and LEARNING how to get better at it.


So, yesterday I found myself planning out how I would start implementing a daily morning routine.  I was going to make a list, prioritize, plan out how much time each item would take, blah, blah, blah…then I became aware of what I was doing.  NO MORE PLANNING…JUST START DOING!!!  So I did.  This morning I got up and just started doing things that I WANT to do in the morning.  It went well.  Here is the order in which things happened:

1) Chris pulled covers off me

2) Groaning and begging to sleep 15 more minutes (NO – GET UP!!!!)

3) Poured coffee like a zombie and let myself truly wake up while I sat on the couch with NO social media

4) After the magic of coffee kicked in, I cleared the sink of dishes and got Chris’s shake and coffee ready

I knew I needed to feel more AWAKE so…

5) Put real clothes on (normally I mope around in my bathrobe in the morning), brushed my teeth, put  my hair up, and hung up the bathrobe

I want to start meditating in the morning so I thought “maybe I should get online and research apps.”  NO – JUST FIND ONE, DOWNLOAD IT, and START!  So I did.

6) 5 minutes of guided meditation with the first free app that popped up

7) Did my itty bitty workout while listening to a short 10 minute personal development podcast

8) Reread my journal (which includes my goals, daily affirmations, and other fun happy things)

9) Daily journaling/blogging (doing it right now 🙂 )

And after this…the BEAST

10) Daily workout – I WILL start doing this in the AM – no more procrastinating!

So, for some daily reflection, what are the things you are wasting time just “planning out” right now.  What should you just START?  What small action will you take today to get closer to whatever it is you want to do?  I’d love to hear your thoughts in the comments below!

action always beats intention
And as always, if you don’t know me yet, be sure to read my story and follow along on Facebook.  You should also click the pic below and get email updates so you never miss a thing!  Also, good things come to those who share!  If my journey has been helpful/informational/motivating/inspiring/entertaining for you, I would love and appreciate it if you helped share it with someone else!

26 Excuses For Ignoring Your Health

Here are 26 excuses for ignoring your health!  What are yours?


What are your excuses right now?! Be honest!!!!!

a) I don’t have enough time
b) I don’t have enough money
c) I don’t have the willpower
d) I don’t have enough energy
e) I’m not ready
f) I’m tired when I get home
g) I have an injury
h) I am too busy with my kids
i) It’s a busy time of year
j) I don’t really like working out at home
k) I love food too much.
l) I am not in very good shape
m) I don’t have the support
n) It’s too hard to eat healthy with my family
o) It sounds too restrictive for me
p) I can’t give up wine
q) I go out to eat too much
r) Healthy food is too expensive
s) I won’t be able to prepare meals
t) I don’t know how to cook
u) I don’t want to drink a shake
v) I can’t give up beer
w) When I ______ I will start
x) I am not motivated enough
y) I rarely stick with things
z) I’ll just keep doing what I’ve been doing (even though it’s not really doing what I want it to do)

Share in the comments which ones are your go-tos!  I have online fitness and nutrition groups starting soon on Facebook.  Be sure to head over there and click “like” to follow the fun!

Are You Getting Uncomfortable?

Today I finished up the book, You Are a Badass by Jen Sincero!  GREAT READ by the way.  I highly recommend it for a positive, uplifting, life boost!12002361_10100537085569860_6218415006216777796_oAnyway, there were sooooooo many take aways and I flagged them ALL!!IMG_4457I plan to turn many of them into inspirational quotes images for Pinterest.  Who else is obsessed with pinning quotes?!  Here is one I made today 🙂walk around with sunbeams shootingWell, there was a quote about getting uncomfortable that really struck me.  It struck me so much that I felt the urge to TALK about it rather than just WRITE about it.  So, here is a quick video of me blabbing about getting uncomfortable!  By the way, I originally made the video for and online health and fitness group I am running but it definitely pertains to everyone!  Also, be sure you are following me on Facebook to stay updated about all my online health, fitness, and wellness challenge groups!

Are you living in your comfort zone?  How do you plan to push yourself out of it?

Change Your Mindset

I have been reading sooooo many personal development books lately and I am pretty amazed at how I have taken back control of my thoughts!  Even just being more aware of what my brain tries to do to me is progress!  I am truly learning that with ANY big goals (health related or not) you HAVE to learn to change your mindset.

If you want to join me in my personal development reading you can!  I have a Facebook Group open for ANYONE!  I post regularly (most days) with chapters and reflection questions.  You can work at your own pace through the book!  Click here to get to the group – feel free to add yourself.  We are just about to finish up You Are a Badass by Jen Sincero and the next book up is Rising Strong by Brene BrownRising StrongFollowing the concept of “change your mindset”, I am also starting a group tomorrow (Monday, Oct. 26) called “Mind Over Matter”.  Here’s what it entails:

✔5-Days of “Mental Prep” to get you motivated and inspired
✔Daily journal activities to dig through some mental demons
✔Group atmosphere but private (share only if you’re comfortable)
✔See what these challenge groups are all about!
✔Finish the group feeling READY to reach your health/fitness goals!!

Email me at or send me a message on FB (are you following me – if not, click here). We start Monday so I need to know ASAP!  Oh, and you can actually jump into the group TODAY ONLY and view a video from me to see if it looks like something you want to do!  Click here to view the “Mind Over Matter” Group for a quick peek!

Expand your beliefsYou can DO ANYTHING!