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“Growth is the most important thing there is.”
-Baron Baptiste

Your commitment is the cornerstone of your transformation. Growth is happening in this moment. Regardless of whether you are met with challenge or ease, each practice, meditation, and meal has an impact. By staying true to your commitment, no matter what, you create a transformed and more vibrant you.

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Today is Day 11 of the Digital40Days challenge led by Baron Baptiste. Yesterday was a fantastic day for me and my yoga because I woke up to the Baptiste yoga newsletter with my picture on Instagram featured on his newsletter! Another place I was featured was on a popular yoga Instagram I follow, which is GrowSoulBeautiful with my same photo from my Diamond Head Hike.

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Back to the point though- life is about growth. If we are not growing, we are dying, and if we are not committing ourselves to SOMETHING more, then we are letting our life become vulnerable. When we let ourselves become vulnerable, we are forgetting our purpose and wasting time. We must always find our genuine selves. Our inner voices that become excited. When I practice yoga, I feel like I am setting mental blocks of progress. Yoga for me is more than just a workout, its mentally letting myself free. Many people don’t understand this. When I used to practice yoga I thought it was boring. I felt unchallenged like it was one big cult. It was only when I went through pain that I went on my mat and realized how much more it brought to my life. I still workout and am excited for some weight training and kickboxing today but I will always give time for yoga because it helps EVERY part of my life.

I can’t wait for yoga teacher training.

So what have you done to grow lately??

“After a while you learn the subtle difference

Between holding a hand and chaining a soul,

And you learn that love doesn’t mean leaning

And company doesn’t mean security.

And you begin to learn that kisses aren’t contracts

And presents aren’t promises,

And you begin to accept your defeats

With your head up and your eyes open

With the grace of a woman, not the grief of a child,

And you learn to build all your roads on today

Because tomorrow’s ground is too uncertain for plans

And futures have a way of falling down in mid-flight.

After a while you learn…

That even sunshine burns if you get too much.

So you plant your garden and decorate your own soul,

Instead of waiting for someone to bring you flowers.

And you learn that you really can endure…

That you really are strong

And you really do have worth…

And you learn and learn…

With every good-bye you learn.”

Jorge Luis Borges

<3

Just thought I’d end with a little wisdom:) We have to remember that we are all that we have. We have the ability to become the person we want to be. We need to take care of our bodies and minds the way we do our cars. If you never change the oil, if you never repair what needs to be fixed, your car will break down and you will end up spending way more money than it would have been to constantly maintain it. This is much like our bodies…exercise and eat healthy now before you have to pull out the big bucks to help you survive later. It’s all your choice. Make a better choice today to GROW. Become the person that’s worth it.

Part of getting in shape is starting out with goals. One of these goals includes having someone to look up to. They say that if you want something in life, you must find someone who does it, and then try to follow what they did to get there. This can be the case with anything dealing with fitness, a career goal, a religious goal, or practically anything. I have always had fitness idols and in this case, my biggest idol would be Miss Colleen Gallagher who is a WBFF Diva Bikini Pro competitor. She just started her online FitGal &Team Knockout fitness program online and is an amazing inspiration in fitness. I was happy when she agreed to do an interview for me but hopefully she will inspire many of you to also reach your fitness goals :)

Colleen please first tell me a little about yourself: I am a health and fitness enthusiast, sister to 5 other siblings, football junkie, spontaneous, and lover of protein ;)

 

How did you get into fitness/bodybuilding? After I graduated from the University of Northern Iowa with a degree in Kinesiology I took an internship at a fitness club in Chicago called Premier Fitness Solution. While working there one of the trainers was prepping for a show and got me interested, a few months later I was prepping too!

 

What is a typical daily routine for you? Typical routine for me would be to wake up at 7:30 go down to the track and get a good workout in then eat breakfast! The rest of my day I spend writing up training and nutritional plans for all of my clients. In the evenings I usually go to one of my siblings many sporting events!

 

What keeps you motivated to stay in shape? Being in shape keeps me motivated to STAY in shape! Once you start seeing results it gets addicting and so much easier to stay on track!

 

Do you take and supplements or protein powders? Yes! I take Whey and sometimes Casein protein, fish oils, and multivitamins. Occasionally I will take a preworkout as well.

 

What is your eating plan like? I eat at least 6x a day about 2-3 hours in-between each meal. I of course have protein in each meal! I change up my intake of each food group a lot but in a day I will always consume vegetables, starch, fruit, and good fat.

 

What food can’t you go without? PEANUT BUTTER! Although I do go without sometimes :(

 

What is the most challenging thing for you when it comes to staying in shape? Finding time (biggest excuse in the book), I am always traveling or very busy so finding time to fit a session in sometimes is challenging but I always get it done because I feels that much better after!

 

What are your workouts like? Intense. I go to the gym with a purpose so I don’t waste time when I’m in there. Focus on the weight and the movements to get the results I need. Cardio for me in usually HIIT or sprints, which I love!

 

What is your favorite body part to train? Legs! Largest muscle group we have so we burn the most calories working them out!

 

Is there anyone in the fitness industry that you look up to? Chady Dunnmore my fellow WBFF Pro, she have an amazing attitude towards life, not to mention a killer physique!

 

Tell us about your new business, FitGal and Team Knockout: I started FitGal because after competing I had so many people asking me to write them workout or give them advice, my Facebook inbox was literally flooded with questions! I had originally wanted to open up a studio near where I live a run bootcamp style classes, but that really didn’t allow me to reach the people who were asking for help. I am very passionate about health & fitness and I love helping others so it only made sense to do the training online. I offer two programs: FitGal Lifestyle & Team KNOCKOUT.  FitGal Lifestyle is for those people who want to get in good of shape as people who compete, but don’t want to get on stage. Team KNOCKOUT is a full contest prep for those who wish to compete. Both programs are designed to give incredible results!

What are your 3 biggest tips to staying fit?

1. PREPARATION: prepare your meals in advance and schedule your workout times! Don’t make excuses for yourself.

2. BELIEVE IN YOURSELF: If you don’t believe in yourself then how can you expect to succeed? 3. HAVE FUN: Have fun with your workouts, do things outside or grab a buddy. Being in shape isn’t supposed to be a chore, it’s supposed to be fun!

 

What is your biggest “fitness” accomplishment? My biggest fitness accomplishment happens every day when I wake up and get email from my clients saying how they haven’t felt this good in a long time!

 

 

For more on Colleen, you can reach her on her many social media outlets listed below! As well as maybe think about joining her online fitness program!

http://www.thefitgal.com

instagram:colleengallagher_

Twitter: ColleenGal

FB Fan Page: Colleen Gallagher – Pro Bikini Model/ Physique Coach

FB FitGal Page: FitGal/ Team KNOCKOUT

I apologize for the negative post previous to this one! Sometimes I feel like I am doing so well, and then I just let myself spiral out of control where I feel like all my hard work is put to waste and I get really hard on myself. I feel like all the training I have been doing has been making me bulk up…I know that is an exaggeration but I know what I like to look like, and how to be that way, so I decided I’m going to tone it down, work at my own pace with more cardio, and cut down my meal portion sizes. My trainer wanted me eating 5-6 meals a day and I feel like since I’ve been doing that, I am constantly anticipating meals when I’m not even hungry. I decided I will not time my food intake, and I will go back to “what I know” to be in the shape that I want. To get back to normal, and the size I’m comfortable with, the diet I went by was to eat a large breakfast with egg whites and a small green smoothie first thing in the morning…and then eat when I’m HUNGRY. When I am hungry I will still eat a clean diet, but I will not time myself like a little dog anymore. It’s exhausting thinking about food so much.  I think it’s what has been triggering my cravings and overeating.

I am home from vacation and I already miss Florida. I miss being with my best friend, laying in my bikini all day and going out on the town. I am so fortunate to be able to have gone, it was a lovely break from everything. Now that I am home I decided I am going to de-clutter my life and my emotions. I made a new vision board also. It needed some updating from the last one :)

I tried to put an emphasis on purity, the importance of love, my fitness passion, my need for thriving adventures like skydiving and zip lining, it emphasizes my need for hiking and travel, as well as art which I’m strongly passionate about. I have it saved on my phone and on my Mac’s wallpaper image. I want to see it everyday and remind myself of my goals. Also, for the first time in ages-I have a magazine clip-out of one of my fitness Idol’s above my mirror in my room. I’m hoping it’ll trigger morning motivation to stick to my goals. It’s an AD for Lean Body but has fitness model Kelsey Byers on it, which as I’ve said before, is a HUGE inspiration. It’s so important to have healthy fitness inspirations. Too many young girls think that it’s so important to be the skinniest girl in the room when you should be really focusing on the inside, and part of that is a healthy body that will prevent sickness and future medical problems.

So Day 1, back in my groove I started the day off with a green smoothie, worked, and after work I had a long Epsom bath with Michael Buble Pandora, my favorite sage candle, and gave myself a face mask. It was great, then I went to Zumba with my friend Ashley, did about 20 more minutes of cardio, then prepared chicken and salad for the week. I was still craving ice cream so I made a Chobani yogurt with a little nutella and a banana and now my ice cream craving is gone. I have a week of exciting workouts ahead of me. Tomorrow I think I’m going paddleboarding and if not, at least running Greenlake with another friend, then I am doing a lot of hot yoga, a few Zumba classes, a could body sculpt classes as well as hiking to Melakwa Lake. I will lose 10 pounds by mid-December. That is my goal and I’m sticking to it!

Today I had an interview featured on this site:):) The site is called The Beautiful Life and you can check out my interview on the link below:

http://www.itsabeautylife.com/

Sorry I have been a lack of updates! I promise to update soon! I just thought I’d let any of you who follow me, check that out there because it makes me happy! Tonight I am also writing an article for RippednFit.com and I will post that when it’s ready:) Lots of change has been happening lately and i love it.

this is a photo from my run around Greenlake, which i ran 3 times this week!

I’ve been hiking a lot. I did Crossfit for my first time and although it KILLED me, i enjoyed the feeling afterwards. I tried Hot Yoga for my first time and fell in love with that. Everything I have been doing, i have been falling in love with. I feel so FREE. My life has been so happy and busy yet relaxing. It’s nice to wake up every morning and be able to do whatever you would like…without worrying about anyone or anything else. I have been living life like a vacation within my own state:)

my first time doing Crossfit at my Uncle’s gym

i finally started doing hot yoga. its so relaxing and takes the stress out of my bad days

I love inspiring and helping others. I can’t even begin to explain how amazing it feels to get emails and messages about how my blog/facebook page helps others lose weight and be the best they can. I love hearing people who never hike, actually make an effort to get out there and do it. The feeling of hiking is unreal to me. You realize how small you are on this planet and how important it is to embrace the natural Earth which we often forget about. We become so consumed in our daily lives that we forget how beautiful this planet is. Anyway I could write so much more! I’ve been cooking and eating clean, I’ve been making and drinking green smoothies every morning….life is just wonderful. Take advantage of it.

every morning i start the day off with a green smoothie with whey protein and ultimo replenisher and chia seeds.

one of my delicious meals this week:) I used kale and arugula in EVERYTHING i ate as well as chia seeds everyday in my Ultima replenish water drinks!

 Setting goals is the beginning of a life accomplishment. Without goals, we are lost doing whatever we feel we are supposed to be doing. I have gone long periods of time studying things I wasn’t interested in, dating people just because they have a heartbeat, running at a steady pace on a treadmill because it was “cardio” but there was no goal attached to any of these things. A lot of us “go with the flow” or do things because we feel that it’s the way life is supposed to be. We date people because they like us and I guess we like them back…but are they right for us? Is that boring steady pace on the treadmill making you feel more alive and accomplished? Is that field of study right for you?

The key to life is doing what makes you happy, and being grateful for your life. You must set goals that you have passion for and do small things every day that make you happy. I feel that in the last couple months, I have been running in the right direction and away from a life that I used to think was right for me. I realized I was settling. I was sitting a mold in each part of my life so that I could feel like I was doing the right thing…but it all made me unhappy.

This has been WEEK 1 of Training:

1. Focus on CLEAN EATING:

2. Focus on weight training and getting muscle definition:

“Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.” ― Paulo Coelho

Keep Your Eyes OPEN.

You never really know the possibilities of life when you spend it closing your eyes to all the possibilities that lay before you. This week I have only been doing things that make me happy. Sometimes I have downfalls where I give in to old ways, and people…but I bounce right back because I realize that that isn’t what I want. I want a fulfilled life with people who matter, a healthy clean lifestyle, and working out in any possible way that I can. Energy creates energy. If any of you already know me, you know my passion lies outdoors, in the mountains or on the water. My little brother Corey had his birthday yesterday so I drove up to Bellingham, WA to see him and his girlfriend and we went and hiked up at Mount Baker. AMAZING. This was the most beautiful hike to Ane Lake. I of course, took millions of pictures because I can’t help myself and these are some from the hike. Hiking and family make me so happy and fortunate so I’m in great spirits!

Mt. Baker was so GORGEOUS. Sun was shining, snow was beautiful.
 the pathways had views at all times of the trip.
Happy Trails!

Hi All!

I have been slacking on this blog because I have been too busy enjoying the gorgeous Seattle weather! I haven’t been on a hike this week but more fun things are in store soon! I have been kickboxing and doing lots of cardio this week and it has felt great. Last night my best friend Ashley and I went and saw our favorite singer INNA in concert and it was so much fun! At breakfast this morning we decided in the next month or two we want to hike, paddleboard, and kayak soon so I’m excited for that. I also got some new Mariners gear! I’m so happy its baseball season again! Everyone have a glorious day and get outside;)

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Easter Weekend was Fantastic! It finally hit 66+ degrees here in Washington and the sun was shining! Spring quarter started and so far my classes are good. Yesterday I went on a run with these adorable dogs then went hiking with my friend Kristi.

It was an easy hike that I’ve done many times…we went to Rattlesnake Ledge in North Bend, WA but we went because we knew it’d be a pretty view. Then today for Easter I worked and made my rent in one day which is always comforting and then spent the evening with my family having ribs, sweet potatoes, bacon wrapped asparagus and rice. There is nothing better then enjoying the sunshine, spending time with family and loved ones, as well as not having to worry about financial worries.

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” 

Bob Moawad

Summer is Right Around the Corner:

-Plan exciting things to do with your friends or family like hiking, kayaking, skydiving, paddle-boarding, surfing, golfing, outdoor bootcamp classes where you can take advantage of the sun as well as get fitness involved.

-Rather then going out for drinks or dinner with your friends or family, arrange BBQ’s at home or dinner party where everyone makes a dish to bring. This will cut down a lot of extra calories that you will get eating out. *it will save money also!

-Plan at least one vacation. a healthy body starts with a healthy mind, when you create something to look forward to, it will inspire happiness and excitement to get a jump start on your goals.

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