Normal Girl in a Fitspo World: Episode 4 "Let's Talk About Progress Photos"

In Episode 4 of Normal Girl in a Fitspo World, Bradford and I sit down to talk about why I decided to ditch the scale and try progress photos instead. We answer a few questions and comments from women on my previous post about progress photos and why I ditched the scale.  I give you an a quick note from my book to help you identify some negative programming you may not be aware you are holding on to. I hope you do the homework I give you in this video for next week because it can play a huge role in your healing progress and achieving your health and wellness goals. 

xoxo

Katie

Normal Girl in a Fitspo World: Episode 3 "Our Food Philosophy"

The number one question Bradford and I get asked is "Are you Vegan?" In this episode we answer that question and talk about our family food philosophy.  We take you with us to the grocery store, and I show you how to make black bean burgers that will change your world. 

Below, here are some amazing documentaries that have helped us question and evaluate what changes we wanted to make in terms of our eating habits. I hope you open yourself up to these same questions and remember that this isn't about just losing weight it, is about overall health inside and out, for the long term.  What we eat and why, plays and important role in our experience here on earth and for me it has been a natural progression of consciousness to want to eat natural foods and do as little harm to other living things as possible.

Your health journey can be an evolution of consciousness, and through this experience you can learn more about the real you, why you are here, what you want to contribute to the world, how you want to do that, and why. But first, coffee. Just kidding ... But first, you must reach a place of self acceptance as you are now so you can let go of the self hatred, self loathing, and negativity that has served as your comfort blanket. Personal freedom isn't looking perfect or reaching a goal weight it is letting go of the proverbial weight holding you down and stopping you from rising up. So if you are tired of hating your body, and you are tired of thinking negatively about yourself, and you are tired of feeling unlovable, then let those things go and free yourself. 

Self love is magic and can heal the soul. Health is the medicine our bodies need to thrive and you are a special soul that is here for a reason. 

Normal Girl in a Fitspo World: The Workouts

This week's episode of Normal Girl in a Fitspo World is a recap of my first week of working out while in Playa Del Carmen Mexico with Bradford! In this segment I also reflect on my perception of working out and getting sore after lifting heavy in the gym. Also, our friends Glenna and Dustin came to visit and joined us for group workout! 

Check out all of our amazing workouts below:

Workout #1: 

4 rounds x 

  • 20 squats
  • 20 push ups
  • 20 lunges
  • 30 second plank
  • 30 jumping jacks
  • 20 bicep curls
  • 30 crunches

Workout #2

  • BENCH PRESS
    • 3 sets of 6-8 reps
    • 2-3 minutes rest between sets
  • ROWS
    • 3 sets of 6-8 reps
    • 2-3 minutes rest between sets
    • INCLINE DUMBBELL PRESS
    • 3 sets of 8-10 reps
    • 1-2 minutes rest between sets
  • LAT PULL DOWN
    • 3 sets of 8-10 reps
    • 1-2 minutes rest between sets
  • LATERAL RAISES
    • 2 sets of 10-12 reps
    • 1 minute rest between sets
  • TRICEP PRESS-DOWNS
    • 2 sets of 10-12 reps
    • 1 minute rest between sets
  • DUMBBELL CURLS
    • 2 sets of 10-12 reps
    • 1 minute rest between sets

Workout #3

  • ROMANIAN DEADLIFTS
    • 3 sets of 6-8 reps
    • 2-3 minutes rest between sets
  • LEG PRESS
    • 3 sets 10-12 reps
    • 1-2 minute rest between sets
  • SEATED LEG CURLS
    • 3 sets of 8-10 reps
    • 1-2 minute rest between sets
  • STANDING CALF RAISES
    • 4 sets of 6-8 reps
    • 1-2 minute rest between sets
  • ABS
    • 3 sets of 8-15 reps
    • 1 minute rest between sets

Workout #4

  • PULL UPS
    • 3 sets of 6-8 reps
    • 2-3 minutes rest between sets
  • BARBELL SHOULDER PRESS
    • 3 sets of 6-8 reps
    • 2-3 minutes rest between sets
  • SEATED CABLE ROW
    • 3 sets of 8-10 reps
    • 1-2 minutes rest between sets
  • DUMBBELL BENCH PRESS
    • 3 sets of 8-10 reps
    • 1-2 minutes rest between sets
  • DUMBBELL FLYS
    • 2 sets of 10-12 reps
    • 1 minute rest between sets
  • BARBELL CURLS
    • 2 sets of 10-12 reps
    • 1 minute rest between sets
  • SKULL CRUSHERS
    • 2 sets of 10-12 reps
    • 1 minute rest between sets

Workout #5

  • SQUATS
    • sets of 6-8 reps
    • 2-3 minutes rest between sets
  • SPLIT SQUATS
    • 3 sets of 8-10 reps
    • 1-2 minute rest between sets
  • LAYING LEG CURLS
    • 3 sets of 10-12 reps
    • 1-2 minutes rest between sets
  • SEATED CALF RAISES
    • 4 sets of 10-12 reps
    • 1-2 minutes rest between sets
  • ABS
    • 3 sets of 8-15 reps
    • 1 minute rest between sets

Introducing my new vlog: Normal Girl in a Fitspo World

Hello from Mexico! I am really excited about two new video blogs my husband Bradford and I are creating! We are launching our family adventure vlog, "True Calling" where we will be documenting the next year of our lives as we travel to new and interesting places with our daughter True.  Every person has a calling and a purpose in life, but so often we end up living the lives that are expected of us instead. Bradford and I have always loved to travel, see the world, have amazing adventures, and meet new people! After having True we realized that we would like to add more children to our family down the road. Knowing that as True gets older she will need more stability, we felt like the time for traveling is now! I am so excited to have this time with her and Bradford as we work from the road and answer our true calling to live a meaningful and happy life. We are currently living in Playa Del Carmen Mexico! I will be posting our first travel video later this week! Stay tuned.

My second vlog that I am really excited to share is this one, "Normal Girl in a Fitspo World." As we are fulfilling our purpose and our hearts with joy on our family adventure, I am also working on living the healthiest life possibly.  What does that mean? Great question! That is exactly what I am going to be figuring out on my health journey. I have been every size from a 6 to a 14 and recently went from having a pregnant belly and back down to a size 12 (where I am currently). I had my daughter 10 1/2 months ago and my body is just now feeling back to normal and ready to start working out regularly. When you are wanting to live a healthier lifestyle, I find social media to be extremely toxic. The image of health in the "Fitspo world" is extreme and tends to have a negative vs. positive effect on my mental state. I have realized that I want to be fit and healthy and that even though I am doing wonderful things for my body, it may never look like the image of health we are being sold or see so often on social media. I have decided that I am okay with that and when it comes to the way by body looks, I am cool with being a normal girl in a fitspo world. I hope you join me as I start this fitness and healthy journey with a new and healthy perspective.  

In the first episode: "Started from the Bottom and Now I am Here.... Again," I give you my body image and health history.  There are so many things I have learned over the past 13 years of my health journey that have contributed to the mentality I have about health and my body now. Before I get going on all the workouts and recipes I wanted to just talk about how I found myself here! 

I would love to hear your feedback and answer any questions you have. My goal is to create a community of likeminded women who are working to live their best life.  Together we can quit diet culture and discover authentic health and wellness. 

xoxo

Katie