Friday, February 27, 2015

Mistakes: The Most Valuable Thing You Can Make

 In school, I was the kid that wouldn't raise her hand for fear of getting the wrong answer. I always thought "There is no stupid question" was a stupid saying to make people feel better for being a complete dork. 

BUT...what I have learned is... if you aren't making mistakes... you're not making much of anything. There is a certain joy in making an error because now you know what not to do.

I learned something incredible about two years into my business. I was working full-time but still wanted to share the magic of Beachbody, help my customers, and be that little voice to encourage them to keep going. With a full-time work schedule, a boyfriend, part-time job, real estate lessons AND a budding business... I had to figure out how to be EFFECTIVE with my time.
I came up with the brilliant idea to create an email list for my Beachbody customers. It had recipes, clean eating tips, workout tips... in short...I felt like a genius.

For well over a year, I added new customers to this email list. One day I had I thought... Hmm I haven't looked at these emails in over a year! I should probably read them to see what I'm sending out.

The short of it... I was MORTIFIED!! My "brilliant" emails were ugly, stiff, and so transparently SALESY... I wanted to cover my face & hid in shame.

...but then I had a thought... As terrible as those emails were... they helped get me to where I was... They helped me build a 6-figure income from HOME... helped me encourage HUNDREDS of people through their transformations... helped me build an incredible team of girlbosses just like me...

So even in my suck-i-ness, I realized...I gave it my best. It got me here... I'm not going to waste this opportunity. I'm going to keep doing my best (even if that means I'll look back in a year and be embarrassed by it haha)


Not that you need it... but here is your official permission slip to make mistakes!
- "The most valuable thing you can make is a mistake- you can't learn anything from being perfect." - Adam Osborne

One of the hardest things to do is getting comfortable with messing up. It's not always pretty, sometimes you don't know which way is up, and you want to just hide your face from the world ... but if I've learned anything... it's that you don't learn anything... unless you fearlessly take action. What's the fun in being "perfect" anyway
wink emoticon

Just JUMP...and build your wings on the way down!


wink emoticon
 

YOU- are capable of SOO much MORE than you ever imagined. It's time to
‪#‎unearthYourPotential‬ 

I truly believe we were born with a purpose...and while they come in various shapes and sizes... We weren't born to just pay bills and then die.

There is no passion in playing it small or playing it safe. I believe we all have a "sweet spot." That remarkable place where your purpose meets your passion & strengths.

When you discover calling... Your strengths set you apart, your energy surges, you feel fulfilled & recharged by your work. 


Beachbody might not be your dream job (it's def mine hehe) but my hope & dream for you is that YOU find your passion & feel that fire in your gut.
...that you wake up with butterflies because your calling energizes you!

Challenge yourself, dream big, and do one at least one thing TODAY that scares you.
No pain, no gain...right?
My MISSION is to help you live out loud, kick BOOTY & have fun doing it.
Make me proud! hehe




Thursday, February 26, 2015

GirlBoss Dynasty: Beachbody Heritage & Family Tree

Hey # GIRLBOSS DYNASTY!! 

I am SO proud of our "Beachbody Heritage" that it's important to me that you know how this all started. 

Carl Daikeler founded Beachbody with his partner Jon C in 1998. On the Beachbody message boards, they realized that people who had success with the programs were helping "coach" others through them on the message boards. 
In 2007, the TEAM Beachbody COACH opportunity was launched!
___________
In 2009, the NEW young mommy to a premie baby was trying to get her pre-baby body back. She ordered P90X, posted a Youtube transformation video (that would change ALL of our lives) to pay it forward for all of the P90X results videos that inspired her! 
People started reaching out to her & she began "coaching" them through the program. She thought the company might have a "referral program" so she called into Beachbody & signed up as a COACH. 

This young mommy was RANDOMLY placed under a sponsor coach who did not/does not work the business at all. It began her mission to become the upline she always wished she had. 

Luckily for me... in Oct 2010... while I was searching for P90X results, I came across the now infamous Youtube video. I swear I was MAGNETICALLY drawn to this blonde beauty! haha I immediately saw the potential (and her vision) and signed up as a coach {before I even had a transformation!}

In 2011, as the team was growing...THE BOMBSHELL DYNASTY was born. In 4.5 short years, our upline LINDSAY MATWAY, has built a team from ONE... to over 30,000 coaches! 

Lindsay Matway accolades are extensive! No upline, no sponsor support...just a HUGE passion, VISION & sheer determination.
-- She is a 4x Top TEN coach
-- 2013's TOP Coach (First FEMALE TOP Coach) 
-- DOUBLE 15 Star Diamond -- over 53 PS Diamond Coaches
-- Achieved SC10 every month since she's been a coach 
-- Coach Advisory Board Member

The list goes on. She is the most humble, down to heart, genuine, passionate, spiritual person I know. She is a visionary, a pioneer and a true trail blazer! I am SO so proud, grateful & humbled to be not only a friend...but part of her team & her dream. 
_________

A little about me... When I signed up as a coach, I was unhappy with my job, my weight & my future. I always had a gut feeling I was made for something BIG, but I could never figure out what that meant. 

Even though I was ALWAYS a great student & I graduated High School early...I ended up dropping out of college. I just couldn't afford it & I couldn't get any loans. 
I was working LONG hours as a retail manager...barely making ends meet. I was so stressed out that even when I worked out (on the treadmill), I would ruin it by binge eating Wendy's spicy chicken sandwiches while on the go! haha

I tried P90X & failed at it THREE times before I found Lindsay and signed up as a coach. Even though part of my thought it might be a scam...the other part of me KNEW this was something I had to do. I can't explain it other that just a GUT FEELING...everything in my life was leading to me Beachbody. 

I struggled as a coach (took me 6 weeks to make my first sale), but by 1 year & 3 months, I earned enough to quit my job & pursue Beachbody full time. 
Beachbody has been my ticket to FREEDOM. No stressing about $$$, no more alarm clock or boss, a focus on my HEALTH, HAPPINESS, PASSIONS and creativity. I even met my man Jay through Beachbody! 

From the ULTIMATE skeptic... who researched Beachbody reviews on the Better Business Bureau lol... trust me when I say the potential here is LIMITLESS. 

For more about my story & how I got over my intial struggles:
-- http://katiheifner.blogspot.com/…/6-tips-for-becoming-succe…
-- http://katiheifner.blogspot.com/…/what-you-should-know-befo…

# Girlboss Dynasty is a 3X ELITE team & we aren't stopping there! 

GIRLBOSS: Someone who takes her life seriously without taking herself too seriously. She takes chances & takes responsibility. She knows when to throw punches and when to roll with them. 

She lives her truth, has fun with it and is actively pursuing her greatest potential. She follows her heart, {{ALWAYS}} trusts her gut & isn't afraid to DREAM BIG heart emoticon

I'm honored to have YOU on this team because I know you are here for a reason. I truly believe we all have a purpose {and while they come in various shapes and sizes} you wouldn't be here if you didn't have a BIG heart & a passion for helping others. How amazing is this world is we live in? When we all band together, we can create something truly incredible. 

This business is ALL about sharing what you love and what has enabled you to start reaching your goals. Beachbody offers an element that no other fitness program does... Personalized support from coaches... and that is what A LOT of people need. Someone to support and hold them accountable. 

Just think... You are going to change soooo many people's lives, just wait! It's soooo exciting to have you guys on my team! Makes me want to work harder and reminds me WHY I LOVE THIS JOB! : ) 

I look forward to seeing where you take our lineage (our DYNASTY):::Dynasty::: a succession of people from the same family who play a prominent role in business. 
That's exactly who we are... a FAMILY heart emoticon




Sunday, February 15, 2015

Living in the present...

Gosh, it was kinda tough to see this pic in my TimeHop today (one year ago today)

The most difficult part of dealing with my thyroid disease hasn't been changes in diet (#glutenfreeforLife), I don't mind having to take like 17 supplements a day, I haven't even minded going to my doctors office regularly (even though I hate being tied down to appointments lol!)

What's DIFFICULT is my body isn't responding to workouts like it has in the past... And I haven't been enjoying workouts either- I'll get light headed, feel sick and I just feel weak compared to before 
I've been listening to my body, modifying workouts and taking it easy BUT mentally... It's a struggle to know your potential is sooo much greater than your body can handle

I guess what I'm trying to say is... I could use a little lovin' and encouragement today. For the last two years, I haven't quite been myself. I've come to really appreciate just how precious our health is (and grateful I am with a man who is willing to stick out the hard times with me). In an effort to be my fun-loving self, I suggested a trip to Disney for Valentine's Day.

Little did I realize... EVERYONE had the same idea!






We met up with the Matways and the Wenders (two of our favorite families)! But all of the TRAFFIC, congestion and ....PEOPLE...was a lot for this INTROVERT to handle.
I'm already naturally inclined to want to stay in my bubble at home...but my Hashimoto's amplifies that...so by the end of the evening I was drained physically and emotionally.
NOTE TO SELF: The best holidays or celebrations are spent curled up at home with the pups.

Hope everyone had an amazing weekend!

Saturday, February 14, 2015

#GirlBosses Love Kate Spade

Lovin' on my coaches this week. It's not so much about the gifts (something I could never have afforded before Beachbody)...although I ADORE this "Bombshell Blue" wristlet I found for them... it's more about making them feel heard and valued on our team.

Everyone has a unique set of skills, talents, abilities that they bring to the table and it's my goal to help them uncover their sweet spot- the place where PASSION meets their strength.

I cannot imagine a job more rewarding than helping other women rise to their greatest potential. From physical transformations... to growing confidence, speaking their truth and finding their purpose... they are planting the seeds to inspire others.

From the bottom of my heart... I appreciate every single person who has trusted me enough to join my team. During my daily gratitude and prayer, I think about their goals, their dreams and their vision. While we all may have different goals and different aspirations - I want nothing more than for you to achieve your version of success. 


Dream Big, Live More, Inspire the Next! 

Friday, January 23, 2015

Eating Clean: Getting Started


I hope you are here because you are ready to make some changes to your diet. Figuring out what to eat was such a challenge for me when I started my fitness journey. I can attest to just how overwhelming it is (It can be so intimidating that you might be tempted to throw your hands in the air & quit. Trust me, I've been there! )

This book changed my life lol
Breath easy... I have some tips to help you make this a smooth transition

What is Clean Eating?

The approach is eat cleaning is a lifestyle that focuses on eating whole foods, in their natural state. (Think about what your great great grandparents ate. Cheetos were not part of their diet lol) 

Some basic principles to follow: 

The DO List
  • Eat 6 small meals a day
  • Eat Breakfast within an hour of waking up
  • Eat a combination of lean protein, complex carbs & healthy fat at every meal
  • Drink Plenty of Water (Rule of Thumb: Your body weight divided by two will give you an idea of how many ounces to drink a day)
  • Plan and prepare your meals ahead of time
  • Adhere to proper portion sizes
What to AVOID:
  • Avoid all processed foods (especially white flour and sugar)
  • Avoid chemically charged foods. If you can't read the ingredients on the label, eliminate it. You are not a science project ;)
  • Avoid all preservatives and artificial sugars
  • Avoid sugar loaded beverages. If you are addicted to soda, transition to sparkling water. Over time, your taste buds change I promise
  • Limit (or avoid) alcohol intake. 
  • Avoid Fast Food
  • Avoid calorie dense, nutritional void foods. 

When making changes, it can feel like... "Well heck! What CAN I eat?"
Don't worry. You have free reign on vegetables, fruits, whole grains, protein and healthy fats (like yummy avocado).
There is such a wide variety available to you, but it might not be familiar territory yet. That's ok. We'll get you there!

This is your chance to branch out, try new recipes, and maybe you'll discover you love something. For the longest time, I thought sweet potatoes were disgusting. I don't know if it was the color...or because I've only seen them at Thanksgiving...I but LOVEEE them now. So be open-minded in this process. 

You should NOT feel hungry or deprived.  If you are eating correct portions, you will feel satisfied (not full) after eating and you'll be moderately hungry before it is time for you to eat again.
You might experience sugar cravings at first, but these will dissipate over a few weeks.

Remember, it's ok to treat yourself on occasion. Just be mindful that it is a treat meal...not an entire treat day or week. What helps me stay on track is planning my treats.
If I know we have Date Night on Friday, I will save my treat until then. Mentally I have something to look forward to!  Make it part of your prep & keep things in moderation. If you choose to have some cake, don't eat the whole cake. 

Getting Started


  1. Load up on fruits, vegetables, and lean meats. If you are looking for convenience, I love frozen foods (NOT Healthy Choice frozen meals! lol) What I mean is...Costco sells an amazing variety of frozen chicken, veggies and fruits. Pro Tip: Always check the label to make sure they are adding an ingredients. If you buy frozen broccoli, make sure the label only says "broccoli". Frozen fruits often have sugar added so opt for the package without sugar. 
  2. Clean out your fridge and pantry. You might discover you have a lot of expired items lurking in your pantry. Purge all of those and start checking labels.
    Foods that contain ingredients that are not “clean” or that you cannot pronounce, need to go. You can throw them out or donate them (you can even take them to work). 
  3. Make a grocery list. I like to plan my meals ahead so I can buy in bulk for the week or month. For example, pantry items like quinoa or rice can be purchased in bulk to save you time and money on your next trip.
    Build up your spice variety as you go. Spices can be expensive but they go a long way so maybe just get a few each trip.
     Here is a great shipping list for beginners.
  4. Schedule your Shopping & Prep Day Don’t under estimate how much time it takes to prep food. Try and get your grocery shopping done early in the day and get right to prep when you get home. I like to buy lots of veggies for stir fries and do all the chopping on Sunday. If you have ever made fajitas or stir fry, you know that it takes about 30 minutes just to cut up all the veggies. That is a lot of time to spend during the week after a long day at work. Having meals ready to 'Heat 'N Eat" has saved me on many occasions especially when I worked a long, stressful job before becoming a Beachbody Coach.
    I prefer to cook my chicken in bulk. If you make a batch of it on Sunday, you can use it for salads, wraps, etc throughout the week.
    (Note: To preserve freshness, I cook meat on Sundays and Wednesday. You can also freeze foods (even your chopped veggies) to ensure great taste when you're ready to cook)
    You can also make a large batch of quinoa or rice to use throughout the week.
     
  5. Pack your Meals. If you work out of the home (or you are always on the go), I love Tosca Reno's method of packing a cooler! You can store your meals for the day alone with some ice packs. It makes your food accesible and limits your (ahem...excuses) for not eating healthy. 
  6. Be patient with yourself. It's a lot to take in. If you feel overwhelmed, make one new adjustment per week. Slowly eliminate foods that are on the no-no list and start adding new foods into your diet. Start with substitutions like greek yogurt in place of sour cream or mayonnaise and cut out the soda and fast food. This is your lifestyle so you need to change it at your own speed. Some people are able to do this in one fail swoop and others need baby step their way along. Small changes are still changes so you will be on the right track.
You've got this! While it might feel intimidating now, you will adjust and it will become second nature. Eating clean is a lifestyle change- not a diet that you stick to for a couple weeks. SIDE NOTE: People who are very accustomed to processed foods have a difficult time with (i.e., don’t like the taste of) the natural flavors of real food. They will say "I don't like vegetables or anything that is healthy."

Don't despair! Over time, your taste change and your body will start to crave the good stuff!  

Once you get acclimated you will feel so great that you can't imagine eating processed foods that make you feel sluggish!
Figure out what works best for YOU. This is not a one size fits all.  I used to hate going to the grocery store or stepping food in the kitchen...but now that I know what to eat...it's actually become enjoyable (and there is a certain pleasure in knowing you are taking care of your body).

You'll do great!!

Check out recipes and grocery list ideas

Wednesday, January 21, 2015

Getting Started: How to Go Gluten Free without buying a Ticket to the Overwhelm Train

On Nov. 23, 2014, I was diagnosed with an AutoImmune Thyroid Disease called Hashimoto's Thyroiditis.  For those of you who aren't calendar wizards, that was the day before Thanksgiving. My doctor sat me down and told me I would now have to take about 17 supplements, completely cut out soy, and avoid any/all gluten because it was poison for my body. The day before Thanksgiving!There goes just about every delicious traditional dish...

I sat there in a bit of disbelief... I am the girl who really pays attention to what she eats... who works out regularly... who talks to others about the importance of health & fitness.
How I did develop a disease that zaps my energy, causes mental fog, moodiness, memory loss, bloating, insomnia (the list goes on! haha Read more about my diagnosis here


I was sad...and even more so mad! I loved gluten! All of my favorite foods: pizza, cookie dough ice cream, saltine crackers, BREAD, ALL contain gluten. I would go grocery shopping, see the Gluten Free section, and feel sad for those people...and now I am one of them (omgosh karma)!


The "Five Stages of Gluten Grief" were very real for me 

  • Denial - No way! This doesn't happen to me- I eat healthy foods! GF is a marketing ploy
  • Anger & Overwhelm - This is bull crap and Gluten Free Foods suck butt. I don't even know where to start. This sucks. 
  • Rationalizing - What if I just eat ONE GF meal a day? What's the harm? It's less than I was eating before. 
  • Depression - My life is never going to be the same. Going out to eat is going to be awful- I'm just going to stay home forever. 
  • Acceptance - Ok, Im hungry. I better figure this out. 
I am not a Gluten Free expert. In fact, I just got started 8 weeks ago...but here's what I can tell you.
  • That massive feeling of overwhelm will fade and go away. 
  • You must become the master of your well-being. That means learning why it's good to ditch the gluten, paying attention to how foods make you feel, and adjusting your diet accordingly. 
  • Once you cut out gluten, you will wonder why it took you so long because you feel AMAZING

Getting Started: 


Get Your Education:

My first week Gluten Free was a joke. I found reasons why it was ok to eat gluten ...until I did a little reading....
Several studies show a strong link between AITD (both Hashimoto’s and Graves’) and gluten intolerance.What explains the connection? It’s a case of mistaken identity. The molecular structure of gliadin, the protein portion of gluten, closely resembles that of the thyroid gland. When gliadin breaches the protective barrier of the gut, and enters the bloodstream, the immune system tags it for destruction. These antibodies to gliadin also cause the body to attack thyroid tissue. This means if you have AITD and you eat foods containing gluten, your immune system will attack your thyroid

Even worse, the immune response to gluten can last up to 6 months each time you eat it. This explains why it is critical to eliminate gluten completely from your diet if you have AITD. There’s no “80/20″ rule when it comes to gluten. Being “mostly” gluten-free isn’t going to cut it. If you’re gluten intolerant, you have to be 100% gluten-free to prevent immune destruction of your thyroid. (source http://chriskresser.com/)
YIKES! I don't want my body to attack itself! 


Remember WHY you are doing this:

You are going to be tested and tempted. It's not going to be easy. In fact, it can be downright tough.
The first time you go out to eat with family or friends... the bread basket is on the table, someone orders your favorite (gluten laden dish), and you really just want to forget your body is it's own worst enemy lol

After experiencing "life after gluten" I will tell you...it's not even tempting to go back. Bloating, causes, stomach cramps and pain...not worth it! Trouble losing weight...trouble remembering things...trouble with anxiety, depression, mood swings...Not worth it.

And what scares me the most...remember how I shared that your immune system will attack your thyroid because it mistakes it for gluten? If that continues to happen, then eventually your thyroid will be so damaged that it stops functioning..and you will have to be on medication for the rest of your life.

That's more than enough reason to pass on the bread!

Quit Gluten Cold Turkey


Just stop! If temptation is in front of me, I am GREAT at coming up with "reasons" why I can have "just a little."
When I started P90X, one thing that really helped me was to clear any temptation out of the house. Out of sight, out of mind.
Clear out your fridge, pantry, cabinets or anywhere gluten might be lurking. Give the food to friends or neighbors.
Create a CLEAN SLATE in your kitchen!

Read, Research and Reward!

Purchase a book (or two) to read up on Gluten and a cookbook to give you ideas!  I don't know what I would do with my cookbooks

I started with The Autoimmune Paleo Cookbook to focus on eliminating triggers from my diet and healing my body. I love this book because she gives recipes AND two months of meal plans 

The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness

Before you go out to eat, Google is your friend! Research the restaurants and menu!
Not every server will be knowledgeable about gluten free options (although many restaurants have now Gluten Free menus)
Here is an awesome resource with over 200 restaurants!

Reward yourself with a fun and delicious gluten free snack like these: Coconut Macaroons


Experiment & have fun Creating NEW favorites that are GF friendly!

There are so many options with gluten free breads, rice noodles, zucchini pasta, the options are endless!

I did have to get used to new tastes. Cauliflower pizza doesn't taste like traditional pizza...but omgosh guys..it's amazing! Recipe: 
Best Cauliflower Pizza Ever


Hmm, that looks Pinteresting! 

Pinterest is LITERALLY an endless source of Paleo and gluten-free recipes.
Pin recipes that sound appealing and don't be afraid to branch out. You might surprise yourself.  


Shop Around: What is the best grocery store to fit your needs?

Your local grocery stores might be different. Even stores in the same chain but different locations might be more accommodating. We have a store that is about 1 mile away- which is great for the basics. But I usually end up driving 15-20 min for my weekly shopping.
Almost every grocery store will have SOME gluten-free items. But I like to go where I find the best selection.

There is no shame in your Google game

I can't even tell you how many times I have googled, "Is there gluten in _____?"

This stuff is confusing and when you are just starting out...it kinda feels like... well what the heck CAN I eat???
But over time, you will adjust (I pinky swear). You have an advantage...gluten free information and options are becoming more available and prevalent every day.

I invite you to join my Gluten Free group on Facebook where we are all learning, sharing and on this journey together!
I promise if you keep it simple, keep reading and learning, and continue to have an overmind, you can become completely Gluten Free without buying a ticket on the Overwhelm train lol

For more info, visit my Thyroid Page

Friday, January 16, 2015

Picmonkey Tutorial: Selective Color on Black & White Picture


Another Picmonkey tutorial for you guys! Ever see a fun picture that is black & white with a fun pop of color? It's actually very simple to create on a free photo editing site Picmonkey (Note: Picmonkey is free, but to use most of the fun features, it's worth the $34/year upgrade)

Step 1: Select and upload your picture on picmonkey.

Step 2: On the left bar, you will see a wand with sparkles.  That section is called "Effects"

Step 3: Find and select the Black & White effect.

Step 4:  See that little "Paint" popup box? Click "Original", set your brush size, and paint in your color with your mouse.
Pro Tips: Use a large brush for large areas (duh). Use a smaller size (AND zoom in) for the smaller, more detailed areas.

Step 5: Save & marvel at your photo editing skills 

Like this tutorial? Follow me! hehe Comment below & make sure you check out my other picmonkey tutorials.

More PicMonkey Photo Tutorials