MY FITNESS ROUTINE: cardio & strength training

“It’s about time I get my ass in shape.”

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HEYOOOO – interested in toning up? I suppose it is about that time as you know they all say, “bikini bods are made in the winter,” LMAO. I know, it’s spring, chill.

Okay so bikini bodies can also be made in the spring. Don’t freak out. And as a disclaimer: ALL BODIES ARE BIKINI BODIES. CAPICHE? Ain’t nobody who should be hiding behind a one-piece or a cover-up. OWN IT – you are built the way you are and you don’t need to change that.

However, with that being said, I’ve been on a bit of a fitness journey since the start of 2019 (hello, New Year’s resolution that’s actually stuck). Along with this fitness journey I’ve tried to clean up my eating and TONE TF UP. I’m tired of wasting my 20s feeling sluggish with bad exercise habits.

Next time I’m at the doctor and they ask, “How often do you exercise?” I wanna say “3-5 times a week, mothafuckaaaa.” LMAO JK – obviously I won’t respond like that. But maybe.

Okay okay, on with the routine.

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Since starting my fitness journey, I’ve made it a habit to exercise weekly. I’ve picked up fitness classes at the gym as well as outdoor running (weather permitting). I’ve started to incorporate strength training and not just cardio.

Two important pieces here:

  1. Notice I used the word habit. Same as building a routine. If you push yourself to just get up and DO IT, it will become a routine. If it’s a routine, it will feel more natural and like less of a “ah fuck, I have to go workout again?” Trust me. Put in the work for 2 weeks and see how you feel.
  2. Incorporate strength training! It’s so important! Sure, you can practice cardio 2-3 times a week to slim down or maintain your weight, but you’re missing out on toning your muscles. Me personally, I want to feel STRONG, and not just workout to maintain my body weight.

HERE’S HOW MY ROUTINE GOES:

Monday – some sort of cardio/strength/yoga. Depending on how I start my week here is how I base the rest of it. Recently, I’ve been attending a yoga class or doing some at-home strength training.
at-home video: Kalyn Nicholson strength training

Tuesday – OPPOSITE of yesterday. I’ve made it a habit of attending HIIT Cardio classes at my gym on Tuesday’s right after work.
*Not to mention I have a workout buddy and it’s SO HELPFUL. Holy shit. If there’s anything I can recommend – find a friend and drag their ass to the gym with you! There is power in numbers.
at-home video: 30 min full body HIIT

Wednesdaytake a rest day. You don’t need to be moving every day of the week and you gotta give your muscles a day to recover. Don’t waste all that hard work you’re putting in by throwing your body into overdrive.

Thursday – I’ll usually repeat what I did on Monday.

Fridayget some cardio in and go for a run. Take in the fresh air, get your blood pumping. It feels so good to work up a longer running distance week to week. Push yourself .5 miles further than your previous run.

Saturday & Sunday – these are sort of toss-up days. If for some reason I ran on a Thurs, I’ll get up early Saturday and run a few miles. It’s so nice to be up (not hungover) and enjoying the crisp morning air. Sometimes I’ll attend a yoga class on Sunday nights to clear my head for the week to come.
at-home video: Yoga with Adriene for anxiety & stress

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KEY TAKE-AWAY’S:

  • Switch it up! Don’t repeat the same exercise 4x a week. It’s important to work new muscles so your body doesn’t get used to the same routine. It’s easier to make progress when you incorporate new exercises.
  • Grab a buddy! Having someone there to attend a gym class or hit the running path with not only holds you accountable but pushes you to perform better.
  • Make it a routine! Don’t give up on yourself, this is the one body you have. Put energy in, get the results out. Push yourself to commit to a routine for 2 weeks and see if at the end of it, you feel compelled to continue.

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I hope this was helpful or at the very least, you enjoyed reading J it’s been so motivating to see results since starting this and I wanted to share the joy! Do you have a workout routine? If not, are you planning to start?

cardio & strength routine

Xoxo,
KS Loves red lips isolated in white

I love to meet new people!
YouTube: youtube.com/katrinasm
Instagram: ksloves
Twitter: ksloves_
Pinterest: ksloves_

5 healthy habits for your life, body & soul

“It’s time to get my mind, body, and soul aligned.”

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HEY FAM, WHAT’S UP? I’ve missed writing. So we’re diving back into it. Also because I’ve taken a small break from YouTube for the time being while it’s been hard to find time to film. It’s easier to film vlogs so I don’t have to set up a scene with a background and lights and all that shit. Know what I’m sayin’? Irrelevant, so let’s move on.

While I have you here, I want to talk to you about 5 big (but easy) changes I’ve made since the start of this year and how I’ve stuck with them. I also want to dive into how I’ve been feeling since making these changes and how it’s positively affected the health of my body and mind.

I turned 26 at the end of 2018, and the past few years of my life have felt simultaneously peaked, but like a clusterfuck all at the same time (lmao – anyone else?).

Since 2017, here’s a list of some pretty crazy life events:
– I had bell’s palsy (shitty)
– I got married (peak of my life)
– I developed cystic acne (shitty)
– I traveled outside the US for the first time (fun & exciting)
– I experienced anxiety (shitty & terrifying)
– Started a YouTube channel (both exciting & scary)

These are just a few examples of how my life has been back and forth recently. I have an amazing fucking life, don’t think I’m saying I don’t. I just want to plant the seed for explaining why I felt the need to make the following 5 life changes and the passion behind implementing them.

I’m in my mid-twenties, it’s time for me to take control of my life and not watch it pass me by. Capisce? Here’s what I’ve been doing to improve my all-around health.

Make the gym a routine

THIS HAS BEEN MY FAVORITE. Truly. When you feel strong, you feel good. It’s as simple as that. Not to mention feeling confident in your body s the most gratifying reward.
It doesn’t have to be hard and you don’t have to run on empty.
Start slow and easy. The best way I’ve found to incorporate a new routine is to take it step-by-step.
– join a gym
– commit to 1-2 fitness classes a week
– give strength training or at-home workout routines a try
– just GO and get yourself there
– don’t let “I’m out of shape and don’t know where to start” stop you!

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I promise you, if you start and commit to one week at a time, your routine will fall into place. I’ve fallen in love with a good sweat session of HIIT cardio, strength training with squats and weights, and even struggling through a yoga class. The point is, I’m making myself go – no excuses. And the beauty of it is it’s turned into a routine for me so I feel compelled (and even enjoy) to exercise weekly.

Pick up a book & set a reading goal

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THIS. Who else has a reading goal set for the year? Let me start by saying, I ADORE GOODREADS.COM – it is my ride or die reading platform. You can log and review any book you have ever read, and keep track of books you want to read. Finishing a book almost becomes addicting as I want to immediately rush to Goodreads and hear what people are saying and how those thoughts align with my own.
Seeing your reading goal and progress of books you are currently reading as a physical motivator helps to maintain this goal and set to achieving it.
Similar to the gym routine, start slow and easy. You don’t need to set a reading goal for the year, but how about you start by picking up a book? Or downloading an audiobook? Reading has given me an extra release of stress in the evenings as I wind down from work and turn my mind to OFF. Not to mention you can escape your own reality 😉

Make healthier choices as to what I put in my body

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Oh baby. Boy, oh boy, is this one tricky. Again, my mantra here today is: SLOW AND EASY. You don’t have to accomplish everything all at once. Maybe your first step is cutting out pre-packaged breakfast bars in the morning and substituting that for fruit or overnight oats.
There is no need to stop eating all sweets and sugars, but maybe you can substitute healthier options one at a time. Here are the substitutes I’ve been making:


breakfast: no more packaged bfast bars w/ loads of carbs and sugar
try instead: fresh fruit & Greek yogurt, overnight oats, eggs and toast
lunch: cut out packaged meals such as easy-mac and rice-a-roni
try instead: leftovers from dinner the night before! cook a little extra so this step is a no-brainer
dinner: cut out frozen meals
try instead: fresh veggies, marinated meats (chicken & beef), whole grain pasta/rice
snacks: again, cut out the packaged food
try instead: walnuts, whole fruit, and girl allow yourself some chocolate once in awhile xo

Implementing this step has led to a stronger fitness journey (and easier since I’m not slowed down by unnecessary sugar in my diet). Plus it’ll allow you to see the results you are looking for much faster. In general, I feel better when I am putting healthier food into my body.

Take time to reflect: journaling & yoga

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JOURNALING: Don’t even think about this one – just do it. This is as easy as writing your thoughts/feelings onto lined paper. You don’t have to buy a fancy $30 planner. You can even keep a journal in Google docs. However it is, start writing. It may not be your thing, but how can you know until you begin? I found out very quickly that bullet journaling is the most natural way for me to keep track of how I am feeling as well as checking in with myself (which we often forget to do).

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YOGA: one suggestion – Yoga with Adriene. She is calming and has a yoga for every stress in your life. Back pain? She has a routine. Hungover? Yeah, there’s one for that too. Feeling anxious? This meditation melts the tightness in my chest and I feel brand new before bed. Don’t think – just try it.
Wondering what it’s like to try yoga for 7 days straight? I did, and here is my experience.

Spend less time on my phone & turn off social media notifications

This one is new for me, but damn is it having a huge impact on my mind. There are ways to disable notifications, limit your time on apps, etc. Just check your phone settings. I have the Google Pixel and on it there is a Digital Wellbeing section in ‘settings’. I know iPhones have a similar feature, and if there’s one thing you take from this, please go to this feature and check your screen time for today.

Is it higher than you expected? Lower? Regardless, maybe it can be better.

I started to feel like my phone was taking over my mind. I could come home after work and spend 45 mins scrolling on social media instead of having a conversation with my husband. Or how about watching IG stories at lunch instead of reading a book (I kicked this habit and now read non-fiction during lunch).

This is a personal goal of mine, and it may not be for everybody, but I wasn’t happy with how addicted I felt to my phone. It’s quite cringey, tbh. I turned off all notifications for IG, Twitter, and Snapchat.

Below is a screenshot of my time spent on my phone from one Wednesday to the next. Look at the difference in screen time on Instagram. Not to mention I was on my phone about 2/3 LESS than a week before. Just seeing the decrease in time lowers my stress. Lol. Anyone else?


WOW. This was wordy. I hope it wasn’t too much. If you made it this far, thank you for investing time in reading. Did you pick up some good habits? Do you already do some of these? I’m curious to know – what else should I be doing?

It starts as a small change, but makes a huge impact on your health. LOVE YOU ALL – take care of yourself.

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Xoxo,
KS Loves red lips isolated in white

I love to meet new people!
YouTube: youtube.com/katrinasm
Instagram: ksloves
Twitter: ksloves_
Pinterest: ksloves_

ANOTHER WEEKEND VLOG | Let’s chat: fitness & facials

HEY THERE FRIENDS of the interweb. What’s crack-a-lackin’? I need to write this fast as my husband is on his way home from a weekend trip and I need to clean the house LOL – this past week includes some gym time, yoga, food (as always), and we chat about my first facial experience!

hope you enjoy this and as always thank you for spending time with me xoxo

MENTIONED IN VIDEO:
Kalyn Nicholson lower body strength training routine https://www.youtube.com/watch?v=ox58FHI7jMI
Yoga with Adriene (yoga in beginning of video) https://www.youtube.com/user/yogawithadriene
Facial was from Lather Up http://www.latherhairstudio.com/lather-up/

MY RECENT CONTENT:
WEEKEND VLOG https://www.youtube.com/watch?v=Xgwj56ZSLIo&t=1201s
MORNING YOGA https://www.youtube.com/watch?v=WO-BS…
DATE NIGHT MAKEUP https://youtu.be/UAIvXaQfU6w

Blog: https://ksloves.wordpress.com
Instagram: https://instagram.com/ksloves
Twitter: https://twitter.com/ksloves_
Pinterest: https://www.pinterest.com/ksloves_/

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WEEKEND VLOG | Haircut, Mukbang, 2019 Motivation

HEY THERE FRIENDS WASSUP. I have so much shit going on in this vlog lol I HOPE YOU LOVE RANDOM. we talk about my new haircut, yoga, mukbang, more of your favorite time-lapse cleaning/cooking, and the 2019 motivation bug that’s bit me.

xoxo, as always thank you for spending your time with me

MY RECENT CONTENT:
JANUARY FAVORITES https://youtu.be/chExvcBfniU
MORNING YOGA https://www.youtube.com/watch?v=WO-BSMBxy7k
DATE NIGHT MAKEUP https://youtu.be/UAIvXaQfU6w

Blog: https://ksloves.wordpress.com
Instagram: https://instagram.com/ksloves
Twitter: https://twitter.com/ksloves_
Pinterest: https://www.pinterest.com/ksloves_/

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JANUARY FAVORITES | Makeup, skincare, fitness, & books | 2019

HEY THERE FRIENDS. Thanks for stopping by. Here are some monthly favorites: everything from skincare to beauty to lifestyle. Thanks for tuning in and spending your time with me xo

MENTIONED:
CYO Lifeproof long-lasting foundation in the shade 101
Essence satin touch blush in satin love
PUR highlighter & contour palette
Smashbox x Casey Holmes spotlight palette in pearl
Tonya Crooks the brow gal in light 03
Colourpop x Disney lux lipsticks in Ariel and Belle
Elf tinted lip oil in nude kiss
Hanalei lip treatment
The Ordinary rosehip seed oil
Ahava hydration cream mask
Tatcha rice enzyme powder
Gold hoop earrings from Shane Co. || IG: shanecompany
Brooke Burke body sliders
Old Navy hair and body spray in blush rose peony
Sephora fragrance sample set w/ redemption of full size perfume
A Sucky Love Story by Brittani Louise Taylor
bookoutlet.com
Hoya plant

MY RECENT CONTENT:
MORNING YOGA https://www.youtube.com/watch?v=WO-BSMBxy7k
EVERYDAY WORK MAKEUP https://www.youtube.com/watch?v=f-FyF…
CLEAN WITH ME https://www.youtube.com/watch?v=-KsqM…

Instagram: https://instagram.com/ksloves
Twitter: https://twitter.com/ksloves_
Pinterest: https://www.pinterest.com/ksloves_/

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I TRIED MORNING YOGA FOR 7 DAYS | Beginner | Self care series

Whoa. this was a good one. to start, let me tell you why I did this:
– to push outside my comfort zone
– to stop saying “I need to try this” and ACTUALLY DO IT
– to prove to myself that I could (to send you the same message)
– and to commit for 7 days straight and see how I felt

The end of the video has some pretty enlightening footage that I can’t wait to look back on. Encourages me to keep going.

Thank you, as always, for spending your time with me xo

BULLET JOURNAL BLOG POST: https://ksloves.wordpress.com/2018/08/14/bullet-journaling-for-beginners-bujo-101/

MY RECENT CONTENT:
EVERYDAY WORK MAKEUP https://www.youtube.com/watch?v=f-FyF-w9eF8&t=53s
CLEAN WITH ME https://www.youtube.com/watch?v=-KsqM…
EMPTIES #2 https://www.youtube.com/watch?v=sP19h…

Blog: https://ksloves.wordpress.com
Instagram: https://instagram.com/ksloves
Twitter: https://twitter.com/ksloves_
Pinterest: https://www.pinterest.com/ksloves_/

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