1. Find a breakfast routine you look forward to every morning. I’m hungry right when I wake up. Knowing there’s only 10 minutes between me and turkey breakfast sausage, peanut butter toast and an omelet, gets my booty out of bed most mornings.
2. Set your alarm to your favorite song. My favorite song puts me in a good mood no matter what I’m doing. It’s bound to be a brighter start to the day if it’s the first thing I hear.
3. Ease into it. Start waking up 20-30 minutes earlier one week and the weeks to follow make it earlier and earlier. This will help your body to adapt. You wont feel zonked mid day and eventually you wont even notice a difference when you wake up at 5:30 every day!
4. Listen to personal development or a motivational speech/audio book when you’re getting ready in the morning, or even before you climb out of bed.
5. Pack everything up the night before and lay out your clothes so you’re not in a rush. There’s nothing worse then being late from sleeping in and not having your shit together. Make it easier on yourself and pack up the night before.
6. Set your alarm a half hour before you need to get up and scroll through social media before the urgency of jumping out of bed sneaks up on you. I set my alarm in 3 30 minute increments. This gives me the warning and prepares my body for waking up. By the second alarm I scroll through social media and see what the world is up to at 6:00 am. Most days I come across something as little as a friend dressed and ready to go with her coffee in hand, that gets me moving!
7. Set the coffee pot up the night before with the water and grinds so you just have to click a button for your brew. Nuff said.
8. Right your to-do list and goals for the day in the notes on your phone. This always gets my adrenaline going for a productive day!
9. Put your bathrobe or PJ pants beside the bed before you turn in for the night. I often stay in bed under the warm sheets avoiding the cold frigid air that is waiting to greet me. Throwing on a warm robe solves at least one of my morning problems.
10. Be consistent. Don’t wake up at 6 one morning and 8:30 the next. You need to train your body to adapt to an early wake up time to make it less brutal. Early morning risers often can’t sleep in because their mind has become their alarm clock.
I'm not a perfect person.. and I don't pretend to be. But that doesn't make me any better than you, or her. It just makes me confident and secure.
This picture on the left is straight out of bed this morning.
Insecurity 1: I've always struggled with my skin and dark under eyes.
The middle picture is an attempt to share the stretch marks on my hips.
Insecurity 2: Stretch marks on hips and bum
The far right is my profile, which I always avoid posting.
Insecurity 3: My large pointy nose
Somewhere society went a little sideways, and I think it has been for a really long time, It's just expanding into different perspectives of what perfect is. I'm guilty of scrolling through Instagram and wondering why I don't have the clear skin she does, or why I can't make my hair look like that, or how she got her butt so big and doesn't have any stretch marks. The answer, 9 times out of 10 is photoshop.
The free apps you can get to photoshop your pictures are tricking not only society but for that short time while you're getting a ton of "likes", they're tricking yourself. I have a theory that women especially are going to become even more self conscious and insecure about their bodies because they are seeing their imperfections every day, but showing the world a perfect person that doesn't exist. The desire to be that person you've created through an app is going to eat away at you.
What are we teaching the younger generation when we expand our butts to make them look 10X bigger. What are we saying when we make our eyes more blue and bright, or take that blemish tool across the entire surface of our skin?
We're adding to the idea of perfection. We are teaching the young girls that being who you are isn't enough.
Photoshop is portraying yourself as someone you're not.
We are sending a message to people that shouldn't be shared.
So today I decided to share my 3 biggest flaws. Because we all have them. Maybe sharing will help me feel more confident in the long run, maybe it wont. But let's not hide our flaws. Our flaws are what make us perfectly imperfect.
If you're reading this, and you agree, take a selfie for me. Don't swipe a filter over it, don't take out a blemish. Post that picture and share the link to my blog.
Because you are beautiful. You are enough. And you should help share with the rest of the world that they are too!
No, these aren't tips on how to lose fat without getting out of bed... sorry! :D
It's up to you to decide you want to embark on a new lifestyle, I'll just help you come up with the shortcuts to get there!
Buy the steamable frozen veggies. You can just pop these bags into the microwave for 3 minutes and they're good to go!
Frozen chicken: heck just buy everything in bulk and freeze it all. It's better to eat healthy food that's been frozen than eat unhealthy processed food because it's more readily available.
Watch your favorite Netflix series while on the bike/stair stepper/treadmill. If you plan to watch it all day on Saturday's you may as well be on a bike rather than laying in bed!
Sleep in your workout clothes. This helps if you find it hard to get up and workout in the morning but it's the only time you have available.
Put your phone/alarm clock across the room and on loud. You'll be forced to get out of bed! You just have to make the mental decision not to crawl back in!
Schedule exercise like an appointment. Penciling it in as a priority wont let your mind ponder over the decision to work out or not.
Only throw away one bad habit at a time. Ditching them all at once likely wont work. Make a Throw Away List and scratch one off each week!
Sleep more. Your body needs recovery time and most of us don't get enough shut eye. Plan to get 6-8 hours a night, going to bed earlier is the best solution.
Start off slow, work out 5 days a week but aim for 20 minutes a day. Then work up to 30-45 minutes after two weeks for 3 days a week. At 4-6 weeks you should be doing 30-45 minutes of moderate activity 5 days a week!
Do jumping jacks, squats and abs during commercials while watching T.V
Plan your cheat days. Start the first month with one day a week cheat day. The second month set one day every two weeks. The third month set one day for the month as your target cheat day. This will make it easier to stay on track knowing that you get to reward yourself on a specific day. Eventually with spreading your cheat days so far apart your body will adapt to no longer craving those cheat meals. Maybe. If you're lucky ;)
I always thought I was doing it right. I thought I was eating the right things in the right quantities. Little did I know I was gaining weight little by little over a years span. It happened so slowly that I didn't realize it until I was scrolling back through pictures and saw these chubby cheeks come up. It was crazy to me because I could pin point exactly what stage I was at in my life, what break up was going on, the transitions that were happening. All the stress, anxiety and depression I was going through was taking a toll on me. I was working out but hating it, it wasn't enjoyable to me and I was never seeing progress. The girl on the left looks happy, and I think I always have been happy. But the way I feel now, and everything that has changed, makes me realize how much I had to learn back then. How many miles I still had to walk to get to where I am.
I haven't figured everything out, still takes trial and error. But I am finally eating a full healthy diet. I pack my days with nutrient dense foods. I know when to eat certain type of foods and which workouts to correspond with my meals for the day. I figured out how to cross train and the advantages of full body exercises. I figured out there's no such thing as spot treatment when it comes to problem areas.
But best of all I figured out how to enjoy every workout. How to absolutely KILL every workout. How to smile but push my way through a tough workout and come out feeling amazing.
The programs I do today have helped me get here. & I want to help you get there too!
It doesn't have to be the 21 Day Fix, it doesn't have to be a tough lifestyle change. Let's pick a program that you'll enjoy. One that will get you the body you've always dreamt of!
A little inside secrete: I'm going to be starting Insanity Max: 30. Who wants to join me?!
What to do instead...
Need help with any of these 10 struggles?
Ambition. Motivated. Passionate. Inspiring
I'm looking for 5 women to join my team and spread the love for health and fitness!
You don't have to be in tip top shape, you don't have to be a trainer or a fitness guru.
You just have to be excited to put yourself out there, chase after your health and fitness goals, and help people reach theirs!
I CAN'T do it alone anymore. So many people need YOUR HELP! So many people need to hear your story. They need your encouragement. They need to be motivated by you... Don't worry, a full training academy will be provided including social media training. You do not need to have a lot of followers, you don't need to have credentials! You just need to be a go getter whose passionate about health and fitness!
Don't turn away from an opportunity to change your life and so many others!
1. Shower right away. Avoid the acne that comes with sweat drying on your skin, even if you only have 20 minutes to get ready after your workout, a quick rinse will help you avoid the acne we all know and hate.
2. Don’t wash your hair. When I workout I use a towel to wipe sweat as a go. I workout every day, so most days I shower twice a day. It would be incredibly bad for my hair if I washed it twice a day. So I skip it! My heads not normally drenched in sweat and a little oil is good for hair growth. A cute top bun or braid when you’re in a hurry is still cute!
3. Moisturize! Lather up with coconut oil at the end of the day. I heat mine on the stove in a pot and rub it on like lotion. It helps prevent stretch marks and makes my calluses softer. The calluses on my feet from always training were so rough. Lathering them in coconut oil and throwing on some socks before bed helps a ton!
4. Minimal make up. I typically wear make up MAYBE 2 days out of the week. Avoiding heavy concealers helps my skin stay clear. I may throw on some mascara and shiney chapstick, then I’m good to go!
5. Smell good! If you don’t have time to shower or a quick rinse, make sure you’ve got deodorant and perfume to get you through the rest of your day. My fav is Marc Jacobs Daisy perfume!
6. If your job allows it, wear workout clothes 5 days out of the week. Exercise Science Majors are always ready to throw down;) just kidding, but we do have to wear workout clothes for lab and most of us have fitness classes as a requirement so I’m always in workout clothes. And my job is work from home/wherever so I may as well be comfortable! This makes it easier to get motivated to get my workout done and makes me feel confident in my workout clothes. If you can’t wear workout clothes all the time like me, lay them out so they are always in sight and bring a bag with you when you head to work.
7. Fitness is about making ourselves beautiful from the inside out right? Well don’t skip a muscle group. If you wanna build that booty, you can’t just do booty workouts all the time. Muscle growth should be balanced, if you want abs, you’ve gotta do upper body and lower body. They more muscle growth you have the better your body is at fat burning abilities.
8. Accessories: My dad always said it’s 90% how you look doing it. Gotta look good! I’d say its probably 50-50%, look good, and do it with right form! It’s always more fun and motivating going to the gym when you look good wearing my cute headbands or clean Nikes. Reward yourself for hard work and look cute doing it with fun headbands, shoes, workout clothes, or armbands!
9. Sleep, lots of sleep! Your muscles wont recover and rebuild if you don’t give your body rest. Don’t skip out on sleep or you’ll end up fatigued and unable to do your workouts to the best of your ability. I personally get the dark bags under my eyes and find my skin breaking out, not to forget to mention my mood swings!
10. Hang your fitness clothes. If I sweat a lot I’d obviously wash my clothes right away. But if I had a moderate workout I don’t want to wash my workout clothes every time I use them, they’ll get worn real quick. So instead of leaving them in a heap on the ground or throwing them in the hamper to stew, I hang them up on my closet doors or in the bathroom to air out. Some may think that’s gross, but I promise its only when I’m not drenched in sweat!
If these images are hard to see press "Command" and the + button to zoom in!
If you would like this document in PDF shoot me an email.
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+ Make a workout calendar. To wake up every day knowing what your workouts will be is to succeed. Have a plan and going after it!
- Don’t go to the gym and hop from machine to machine. Go with intent. Know what muscle groups you’re working each day. And if you don’t know where to start, join a program that tells you exactly what to do.
+ Make a meal plan. Plan out each day hour to hour from meals to snacks. Prep on Sunday’s and be ready for your busy week!
- If you don’t plan it out, you’ll either reach for the option that is most convenient, which is most often not the most nutritious option, or you will go without food altogether which is the worst nutritious option.
+ Find people to keep you accountable and motivated. Participating in a Facebook group with women who inspire you, or embarking on your fitness journey with a significant other or friend is going to make you more likely to succeed!
- You can’t do this alone. If no one knows your goals there’s nothing keeping you going besides yourself, and we most often disappoint ourselves first. If you share your goals and journey with everyone you know (or just one person) they’ll know if you quit, but they’ll be proud if you succeed.
+ Set Goals. You need to know what it looks like to succeed. Take measurements, take before pictures, or gauge your success by how many pushups you can do or the amount of weight on the squat bar.
- Don’t set physical goals and don’t set goals based on the scale. Further, don’t weigh yourself every day! If your resistance training while trying to lose weight, you’re going to gain muscle mass, so you’ll see the numbers on the scale fluctuate. Don’t let the number determine your success. Further, don’t set the goal to have a 6 pack or a thigh gap, the physical changes will come but make realistic, measurable goals.
+ Make it a lifestyle. Eat healthy but live your life. If you love sweets, you love a glass of wine a few days a week or a giant burger on date night, then do it! If you don’t treat yourself you’re making this journey that much harder and unmaintainable.
- Don’t go on a temporary diet that makes you restrict calories. You will gain the weight right back because the diet isn’t maintainable.
+ Reward yourself. If you reach a goal you need to reward yourself. It doesn’t have to be with food, although a cheat meal could be overdue! A reward could be a pair of Nikes, new workout clothes or a water bottle. Something that will help you further succeed on the journey.
- Don’t reward yourself every week! Once a month or every other month will be easy on your wallet and provide a cheat meal when needed!
+ Push through your workouts with a positive mindset. Keep telling yourself you are capable and you will finish.
- If your mind is telling you you’re tired or you cant do it, your body will quit. Your mind fails before your body does.
+ Workout like your fitness inspiration is standing in front of you screaming at you! I work out like Jillian Michaels is screaming at me, like I’m auditioning for her workout program cast. I know it’s silly, but my body is thanking me for it and so is the mirror!
- Don’t quit because you’re working out at home or no one will notice if you stop. You will notice. You will be disappointed. You will have let yourself down. You’re only cheating yourself.
+ Do better than you did yesterday. If yesterday you fell off track with your workouts or meals, you can only improve during the days to follow!
- Don’t use yesterday as an excuse for today. If you fell off track don’t give up. And if you killed it yesterday, don’t use that as a reason to slack today. Every day counts!
+ Find a coach or a resource you can go to when you have questions. Nutrition, injury, workout routine, all aspects of this journey matter. Having someone to go to when you’re not reaching your goals or have questions is essential.
- Don’t do this alone. Don’t rely on Google to answer your questions. Find a reliable person who is educated and has resources to help you!
I'm one of those people that absolutely loves grocery shopping! Tanner and I were talking the other day about his frequent stops at the HEB Grocery center down there, I was pretty jealous I'll be honest. I go to the store about once every two weeks. He said once I come down there we can go every day if I want..... I told him I don't think he will want me to go shopping with him.. I take my time, I don't like to be rushed, and I check the nutrition label on EVERYTHING!
Here is my route at the grocery store. Have you ever heard someone say "only shop the perimeter?" Well if not I'm telling you now, avoid the inside isles. It's full or processed foods. Sure if you need basic cooking supplies like flour or vanilla, those are on the inside isles. But I'm telling you 9/10 of my grocery shopping routes I never stray from the perimeter.
A woman reached out to me enthusiastic about fitness and asked me to write a post about supplements. She titled it “supplements for dummies” and I thought it was awesome!
I will simply share what supplements I personally use and at what time of the day!
I use Energize from Beachbody and I drink it down about 20-30 minutes before my workout. It does exactly what the title says. It gives me energy for my workout! Obviously it’s not a must have.. but I do personally feel like I push through my workouts harder and I’m able to perform better having had pre-workout prior.
I did an armature research study on pre-workout this year in college and the effects of caffeine on exercise performance are scientifically significant according to recent studies!
Energize specifically has a blend within the caffeine that is for performance and muscle fatigue! If you’ve never tried pre-workout before you should start with less than a full scoop and you’ll feel a tingling effect in your hands and toes from the beta alanine!
Recovery + Energize package: $82
Shakeology is a daily does of dense nutrition with a ton of superfoods which are what we call the most incredibly healthy foods on our planet. These foods are low in calories, high in nutrients, and go beyond meeting basic nutritional needs. It has high concentrations of multiple nutrients that work together to support the immune system and help fight aging. It’s blend of digestive enzymes, prebiotics, and probiotics helps your body eliminate toxins that have built up over the years due to eating bad food. And its 100% whole-food ingredients fuel your body with essential vitamins, minerals, proteins, and nutrients that the average diet lacks.
The shakes can be for a meal replacement, or what I do, is drink a shake for a snack before or after lunch. Since I’ve started drinking them my skin has been clearer, my hair and nail growth is phenomenal, and I just feel overall more energized and healthy.
First order with workout program: $140
First order without program: $129
Second order: $97
Recover is designed to aid in muscle growth and recovery after intense exercise.
This is a Whey and Casein protein shake that is good for drinking at night before bed or after a workout. The Casein is known to digest slowly while you sleep aiding protein uptake in the muscles helping with muscle recovery. Since I started drinking recover at night I have noticed less muscle fatigue the next day. Although I do love feeling sore, this enables me to perform my best on workouts days following an intense leg day.
Recovery + Energize package: $82
If you want more info or want to order the kind I use inquire here:
Every Sunday I sit and plan, organize and set goals for the week!
Planning: Sundays are my grocery shopping days which runs right into meal prep.
Food: Before I go to the store I set my diet for the week. Each day I have an hour to hour list of food I’ll be eating. Typically Monday/Wednesday and Tuesday/Thursday I eat the same things. For example, every other day I’ll have chicken for lunch (M/W) and then ill have ground turkey (T/Th).
This way I’m not eating the same thing every day and I’m less likely to get sick of my healthy eating regimen. Then depending on how I’m feeling I mix it up week to week.
Friday/Saturday/Sunday are a little more relaxed because I’m home all day to cook.
Planning what I’m eating 4 days a week down to the hour helps me determine what I need to get at the store and in what quantities. It’s good to determine the number of calories you need to take in each day and how many of those calories come from fruits/veggies/proteins/carbs.
After my meals and snacks are written down for the week I hit the store and prep everything like this example:
Workout: Every Sunday I plan my workouts for the week.
It’s also good to set a time of day you’re going to workout. This will put you in the mindset at the beginning of the week that you’re either getting your put out of bed at 6 am or throwing your Nikes on right on after work without hesitation.
Consistency is key. Make it a habit and it will start to come naturally.
Organize: I don’t even think about it any more I just do it.
I pack my backpack with organized papers and binders for my Monday. For you this may consist of packing your purse with the essentials or putting the correct papers in your brief case.
I do anything I can to make my Monday a smooth start to the week.
Goals: Most important aspect of my Sunday.
What do I want to accomplish this week? What do I need to get done?
I wouldn’t be as productive and motivated if I didn’t have my list of to-do’s and my goals written out for the week. Goals for both school/work and fitness.
This weeks goals:
Mind set: If you start the week with thoughts like “Damn its Monday” Or “I hate Mondays” or “that weekend wasn’t long enough” … Yah you’re going to have a crummy day! Even if it doesn’t feel totally negative rolling off your tongue, it doesn’t have positive vibes flowing through your energy systems and its going to ensure you’re Monday really sucks.
Set your mind to thinking, okay tomorrow’s Monday, another day to kick butt, power through and make shit happen!
I guarantee starting your week off with that in mind will make it a productive well spent week!
I am just finishing up my 5th year of college, that means I will have gone through final college exams 10 times… holy crap! If that doesn’t make me an expert in dealing with stress I don’t know what else will! Ready for this to be my last round!
Most of us have 4-6 weeks left in the school year and it’s crunch time! The trend during finals is you either eat too much and gain 5 pounds, or you don’t eat enough and the stress becomes worse. For me my stress and anxiety suppresses my hunger. I would forget to eat when my school load piles up and I would either be running around like a chicken with my head cut off or I’d be curled in a ball hiding somewhere. I’m going to share with you guys some tips and tricks I learned to stay healthy during finals and at the very end there will be a snack list for you all!
Planning: I know since most of you reading this are college students you’ve mastered the art of planning and your school planner probably has endless pen marks in it by this time of year. But in addition to planning paper due dates and exams its especially important at this time to plan your meals. I prep all my snacks and meals on Sunday for the whole week and I have grab-and-go items that I toss in my backpack every morning.
These are the things I always stock my backpack up with
If you struggle with eating too much during finals or maybe you go for the pizza and pop approach filling up on total junk food. I urge you NOT to do that. This is the worst time you could possibly be throwing your body’s homeostasis off. Resorting to shitty food at such essential times in your college carrier deprives your body from essential nutrients it needs to not only keep you healthy but to keep your mind functioning properly. You NEED your mind to function properly for finals right?
Fuel your body with as many greens, proteins and fruits you can!
If you don’t eat enough, set an alarm on your phone while you’re studying. Have it go off every hour to 2 hours to grab one of those snacks you packed. I understand seriously forgetting to eat during these times so having something handy and having an alarm as a reminder is really beneficial.
Here’s a good list of healthy snacks to get you through finals!
Other ways to stay healthy:
Hydration: I don’t go anywhere without my water bottle. My classes are about an hour long and I drink an entire 20oz water each class. Hydrating yourself is incredibly important for your health, especially when you’re high stress.
Sleep: NEVER in my college career have I ever stayed up past mid night studying for an exam. First of all my body would be beat the next day. I physically cannot function on less than 6 hours of sleep. Secondly, it’s not good for my health and makes me more prone to getting sick, or a headache when I’m lacking sleep, which isn’t helpful for finals and stress makes it worse. And lastly, my mind wouldn’t recall everything I studied for during my all nighter anyway. Your brain needs sleep in order to file information away from the short term to the long term. To process all the information and then recall that information without sleep is near impossible.
Stress relief: And I don’t mean through alcohol and drugs, although I do enjoy a class of wine when I’m feeling stressed SOMETIMES. If you’re going out partying the night before you’re obviously not too worried about your test score. So this may not apply to very many people who actually care to read this. But I find it beneficial to pin point an activity that helps reduce your stress. Here are some of the things I do or have heard about others doing:
Wash your hands: This is going to sound like elementary school but seriously, I have been so conscious this week of washing my hands really well and often. Everybody’s getting sick because of the stress and lack of sleep and whatever else and there is no way I’m catching that garbage! I might even start wearing a face mask to class :P
“I started because I needed more energy and to feel more confident in my own skin! I'm already feeling the benefits of it and can't wait to continue to find myself and what makes my body happy!”
21 Day Get Beachy Boot Camp Challenge
“I would just like to give a shout out to Kodie Talley for literally being the best coach ever! She goes above and beyond for us every day regardless of all the stuff she has going on in her school/personal life! Thank you Kodie for being so inspiring and taking such good care of us! We appreciate you!”
“I started because I got tired of waking up & not feeling good about myself. I am already feeling better & will continue the challenges even after this week!”
“Just wanted to stop and say how much Beachbody really has helped me get on track to reach my fitness goals. It truly does work and I love how easy it is! Not to mention this page is super motivating. I love seeing all the wonderful posts! We are almost there!”
“Some days I feel confident with my progress, others I don’t! I’m a lot healthier than I was a few weeks ago and I love that I’m able to stick with the workouts and eat healthier. I knew from the beginning that changing my diet 100% would make me quit so I’m taking baby steps but I have committed 100% to the workouts! I can tell that I’m slimming down by they way my body looks. Thank you for being an incredible coach, Kodie!”
“Thanks Kodie, I’ve had a great time doing this challenge with you!!”
“I can’t wait, thanks for your encouragement!”
"Thanks Kodie I've had a great time doing this challenge with you!!"
Kodie's personal 21 Day Fix before and after photos...
A few of my challengers 21 days apart..
I can't make this up.. ask my challengers. Those quotes are real. The people pictured are real. The transformations are real.