Resources

My Favorite Health & Fitness Things

With all the fitness and health trends out there, I thought I would share some of my favorite things with you. So, here they are:

EXERCISE:

  1.  HIIT (High Intensity Interval Training): fast, “fun”, effective
  2. Exercise Bands: so versatile and a game changer for exercises. Also, easy to take with you anywhere
  3. TRX Suspension Trainer: another versatile and portable piece of equipment. But, learn how to use it properly from an expert before getting one!
  4. Exercise with Friends: turning happy hours into workout sessions can lead to a healthier friendship. Go for a walk/run, find a workout class to join, grab coffee and explore your neighborhood, bike rides, etc.
  5. Finding Workouts You LIKE: and ideally will stick with. From yoga to zumba to HIIT and crossfit there is a plethora of workouts available. Find what you like and DO IT. Even if that’s walking with a friend

NUTRITION: (and even my kids and husband like all of these!)

  1. Chicken Crust Pizza: just try it! Easy, high protein, delicious, PIZZA
  2. Flourless Chocolate Chip Chickpea Blondies: yum, that’s all
  3. Organic Edamame Spaghetti: found at Costco. Spaghetti has never been tastier or healthier! I pair with shrimp and pesto
  4. Protein, Veggies & Whole Grains: it’s so simple and what I eat for almost every meal. A lean protein of choice, veggies galore, and occasionally some quinoa or brown rice or farro.
  5. Meal Planning & Prepping: makes life so much easier!

OTHER

  1. Self-Care: taking care of yourself makes you a better YOU which reflects in how you treat and care for others. Find what self-care works for you
  2. Investing in YOU: Investing in your health is important and worth every penny. Even though I’m a trainer/health coach I workout with a trainer once per week and I am seeing a nutritionist to help with some gut issues. We can’t do it alone!
  3. Goal Setting: whenever you are feeling unexcited about life, set a goal! It gives you purpose, power, feeling of worth, and excitement. Shameless plug – see below for my Goal Setting Workshop happening Monday.
  4. Positive Thinking: you can actually reduce stress by eliminating negative self-talk and adding in positive thinking.
  5. Podcasts: I’m in love. I learn, I get lost in them, I enjoy them while I workout, there are endless topics. My faves: This American Life, TED Radio Hour, Radiolab, Stuff You Should Know.

30 Fun Facts About Me

With the creation of my online program and with a growing number of social media followers, I thought it might be nice to share a few fun facts about myself. And I’d love to hear some fun facts about you too! Comment below with your interesting facts.

  1. I am under 5′ tall, BUT I played basketball all through high school
  2. I was bit in the butt by a dog while running in the Philippines
  3. I danced one time for Joey McIntyre of NKOTB (he stood up and said, “this girl represents!”)
  4. I studied abroad in Italy and backpacked Europe in 2003. I was pick-pocketed once
  5. I LOVE coffee, like could drink it all day long love it (I blame my Sicilian roots)
  6. I am a mom to a 3.5 year old boy & a 1.5 year old girl and I adore them, but when I’m home with them too long I go a little crazy. I’m no pinterest mom
  7. My husband and I hiked Mt. Kilimanjaro for our honeymoon. That’s right, 7 days without a shower in tight tenting quarters (romance)
  8. I went skydiving over the Swiss alps and loved it. But that was when I was 20, now that i’m mid-30’s I have zero desire to do it again
  9. I was on the U.S. National Australian Rules Football Team and had my photo in the newspaper in Australia for it
  10. I taught English in Korea for a year and still felt short. I also made it in the newspaper there…this time an awkward picture of me on the beach in a bikini (I never saw anyone take the pic, just had coworkers bring me the paper later that week)
  11. People used to tell me I look like Avril Lavigne
  12. I did social work in Milwaukee and also worked at a rehab center for women with substance abuse issues
  13. I ran part of the Great Wall of China, just for fun
  14. I’ve had 5 concussions (fell out of shopping cart, fell down stairs, smacked head on corner of a low roof, fell off a windowsill, and got knocked hard in the head in a footy game)
  15. I LOVE to dance, but not choreographed dancing. I’m all about the freestyle dance
  16. I was a study abroad advisor and helped develop study programs in Asia
  17. I met Drew Barrymore in L.A. and I’m pretty sure she thought my friend Bridget and I were total weirdos (which we were) We also saw a taping of Friends that trip
  18. I was homecoming queen, but not because I was popular, more because my date and I put on the best skit EVER (SNL cheerleaders)
  19. The main reason I would cut class in college was so I could work (I averaged 3 jobs at a time throughout college!)
  20. I’m a cheesehead and proud of it. Wisconsin will always be home in my heart
  21. I’m NOT into a lot of “mainstream” things such as: InstantPot, Costco, Lularoe (I really don’t get it), Harry Potter, Star Wars, skiing (I know, don’t judge), Breaking Bad, spending too much money on clothes/accessories (ha)
  22. I’m TOTALLY into other mainstream things like: podcasts (This American Life, Stuff You Should Know, Ted Radio Hour, RadioLab), running, cauliflower, This is Us, the current Social Media trend, wearing workout clothes all the time (although I do actually work out in them at some point most days), Aaron Rodgers, reading, Apple Watches
  23. I met Payton Manning when he first arrived in Denver and shook his hand (he was very nice and seemed to appreciate my stopping him)
  24. I’ve eaten weird foods: live octopus (Korea), horse & raw chicken (Japan), chicken blood soup (Philippines), Beondegi aka silkworm pupae (Korea)
  25. I love taking baths, often because I’m too lazy to stand up in the shower
  26. I love wine and drink too much of it (can I blame this on my Sicilian roots as well?!)
  27. I love cooking SIMPLE meals. If it’s complicated or has too many steps I am NOT interested, but I am a good cook for basics
  28. I started a design company called Captured Ink and was featured in Westword
  29. I have a hard time sitting still for too long. A day of doing nothing always sounds good, but 15 minutes into it I am trying to figure out what I can do
  30. I love to travel (could you tell?!) and want to spend a month in Italy in the summer of 2019 with my family (know of anyone in Italy who wants to do a house swap??)

Drop me some comments about what we might have in common, or some interesting facts about you! And feel free to follow me on Instagram and Facebook.

Goal Setting Workshop: to Help you Actually Achieve Your Goal

Year after year we set goals, resolutions and intentions, but how often do you actually reach those goals? You DESERVE to be successful and we want to help you. During this workshop we will help you shape your goals and setup the needed steps to actually accomplish them. We will help you align your goals with action.

A strong group of entrepreneurial spirits will be available to assist each on of our participants. This dynamic team consists of:
– Kelli Hahn of Hahn Fitness: Personal Trainer & Health Coach
– Christine Marchetta, Psychic Medium and Life Coach
– Leanne Ray, Registered Dietician
– Kat Horn of Ohana Yoga Colorado, Yoga and Mediation Instructor
– Julia Hofman, yoga instructor and therapist
– Melanie Gentz, Rotarian and travel advisor for Pure Adventures
– Mollie Savage of GCG Financial LLC, Wealth Management Advisor

WHEN: Monday, February 12th 5:30-7:30pm
WHERE: Virginia Village Library 1500 S Dahlia st
COST: Tickets are $10 and proceeds from the event will benefit Girls on the Run of the Rockies

REGISTER NOW: 

 

MAKE PAYMENT HERE – $10
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GOTR

8 Steps to a Successful Resolution

How are your New Year’s resolutions going? I TRULY hope they are going well, I mean it is only January 5th. But, according to a commonly cited statistic only 8% of people actually keep their resolutions. No wonder we “repeat” our resolutions year after year. That percentage will NOT move us to the next grade! Today I wanted to share some tactics, tips, and advice on how to create a resolution (or goal) and set yourself up for success. It’s not enough to just state, “I want to lose 30lbs this year” we need to dig deeper. So, here are some steps to take

Step 1: Create SMART Goals (specific, measurable, attainable, relevant, time-bound).
ex. I will  spend less time on devices when with my kids. My SMART goal is:
“I will designate specific times during the day to check social media/email (6-8am; nap time; after 8pm) AND will only be on it during those times to do designated work (after 8pm I can mindlessly scroll). I will put a note with these times on my computer and phone and will keep devices out of reach.”

*notice my goal is an “I WILL” statement. write yours this way as well

Step 2: Add a WHY to the Goal – the why is our motivation and what will help keep us on track. My Why for the above goal is, “I want to set a good example for my children; I want to be intentionally present while I’m with them; I don’t want to miss out on these potential memories; and I find I can keep the house a little tidier when I don’t waste time on social media all day.”

Step 3: Write a Contract – Print out your SMART goals (I WILL statements) and your Why; sign it; and hang it somewhere you will see it everyday (bathroom mirror). This way you can check in daily to make sure you are on track. 

Step 4: Find an Accountability Partner: You may need to find a few people to keep you  accountable. First, you want someone with similar goals to work parallel to you. Second, you want a person who will be supportive, but will also be honest and let you know when you are slacking. Third, find someone to act as a mentor; someone who has accomplished the goal (can even be someone online via a blog, video, etc.). Fourth, find a community associated w/ that goal; the sense of belonging is comfortable, safe, and motivating.

Step 5: Believe in Yourself – you need to believe it’s possible for it to actually be possible. On the contract from Step 3 write motivating statements such as: “I can do this,” “I WILL do this,” “I deserve this,” “My family deserves this,” “I BELIEVE in myself.”

Step 6: Choose Goals that Fit Your Life – we all have different capabilities and realities. Just because Jane down the street; who doesn’t work or have kids, hired a trainer for 3hrs everyday, had a personal chef, and went on a weight loss retreat for a month; lost 50lbs last year that’s likely not your reality. Be practical about your goal and plan for how to accomplish it. Take small steps and build upon that.

Step 7: Create a Habit – practice your goals and stay consistent. This will soon turn the actions into a habit and will not just be something you do, but will be a part of who you are. If you slip on a goal, don’t let that be the be-all and end-all. Just jump right back into it. We ALL slip at times. It’s not a matter of how many times you slip, it’s how many times you are willing to get back up!

Step 8: Reward Yourself – while building that habit, be sure to reward yourself for every little success. This will help keep you motivated to continue with the goal until it does become habit and you no longer have to think about it. Have a goal to work out consistently? Why not treat yourself with a chocolate square after each workout (once it’s habit you won’t need the chocolate to motivate you). Or, pamper yourself after a week of great workouts (massage, hair, nails, new clothes, etc.)

So, what are your resolutions / goals this year?

Love Yourself

This week I’ve been emphasizing the idea of loving yourself and what exactly that means. Per the podcast I posted on Facebook & Instagram from Dr. Lisa Marie Bobby, I like how she said “love is not a feeling, but a choice and an action.” It’s not about sitting around waiting to feel that love for yourself, it’s about taking steps to treat yourself like you would a loved one. Some of my favorite take-aways from the podcast were:

  • Get rid of negative talk. Don’t ever say anything to yourself that you wouldn’t say to a best friend or even to your child
  • Be your own biggest fan and supporter
  • Take care of your mind and body
  •  Make choices that show your commitment to your own well being. Set boundaries with people when needed.
  • Surround yourself with people who make you feel good

I’ll be posting another podcast later this week from Lewis Howes where he interviews Emily Skye, a fitness professional who is gorgeous, has a great physique and modeled starting at a young age. From the outside looking in most would assume Emily was confident and secure in who she was, but she has some incredible stories of her insecurities, hardships, and feelings of being an outcast.

For me personally, I don’t have any big reason for not loving myself when I was younger, but I really didn’t. My family couldn’t afford any luxuries growing up, but I never went hungry and always had my sister’s hand-me-downs on my back 😉 I was a very shy child and extremely sensitive from the beginning. I had to wear a patch and glasses at a really young age and was one of the lucky kids who had headgear. I always had a lot of friends though, but I was far from attractive and always felt incredibly ugly and insecure. I was the last of my friends to get her first kiss and to have an actual boyfriend, and sadly neither of those happened until I started drinking at age 18! Once I got a taste of that confidence alcohol provided me with I went full force with it. I drank HARD in college and went from one toxic “mini” relationship to another. They never lasted long, but completely devastated me every time they ended. I was an emotional mess and continued to use alcohol as my vehicle for seeking out love and acceptance from others instead of learning to love myself. I was toxic to my body with the amount of alcohol I drank, toxic to my mind and soul with the “relationships” I clung onto and forced into argument after argument, I was toxic to myself and others with my words when I drank, and I was an emotional roller coaster. I felt guilt and shame after a night of drinking even if I didn’t do or say anything bad; I just started associating that feeling with drinking. I truly believed that if I found a guy to love me then I would be happy, but no one could love me when I disliked myself so deeply. I used to physically run from my life (moved to Italy, moved to Korea, moved to Denver), but SURPRISE, my life kept following me. You can’t exactly move away from yourself, just doesn’t work. I never put myself in situations where I might fail, which of course just held me back. I could tell you story after story of my toxic behavior, but I’m not ready to open up that much in such a public forum. 🙂

So, how did I learn to love myself? I don’t have an exact formula, but I do remember having an “Aha moment” in December of 2008. I finally saw how I created the toxic relationships, was not nice to guys who were nice to me, and how I was never satisfied with any aspect of my life even though I had a good job, great friends, great family, and was fit and active (drinking subsided a bit by this time). That New Year I made a resolution to stop dating and just figure me out. I stopped worrying about finding a boyfriend, stopped the negative talk to myself, started hanging out with friends more, getting into hobbies more, and just living life. It wasn’t an overnight process, but, I’ll tell you that in July 2009 I started dating my now husband and I was much more confident and liking myself by then, but even that was far from where I am now (and even now I still have work to do). Another “Aha moment” happened after I had children. My son has been shy, insecure and challenging from day 1. It was how I realized that he, and I, were literally born that way. This was a huge eye opener for me, because for a long time I tried to dig for the “reason” why I was so insecure and tried to put the blame on others (my mom, my sister, ex boyfriends). When I realized there was no one to blame and that I am the way I am just because that’s who I am it really helped me let go of a lot of harsh feelings and put the ball back in my court. I figured out that I could either wallow in negative feelings of blame OR I could take action and start acknowledging my flaws and working to improve upon them. Through that journey of letting go and coming to even more realizations along the way, I have learned to love myself and treat myself with love and I feel much happier, lighter and healthier. This is just my personal journey; everyone’s will obviously be different.

I hope through the podcasts (which address the issue much more eloquently than I do), and other resources (books, talks with loved ones, self reflection, counseling, medication…whatever you need to do for you) everyone is able to learn to love themselves. Start with being kind to you and talking to yourself “like you would talk to a beloved child” (Dr. Lisa Marie Bobby).

It’s the Holidays! Avoid Falling Off the Wagon Without Skipping Grandma’s Pie

Thanksgiving is a holiday that revolves around eating, like so many other holidays coming up! We shouldn’t feel like we can’t partake in this family-oriented, fun event; or that we can’t try out all the delicious foods displayed before us. You can, and should, eat a bit of everything. You just have to do so with some intent. Healthy habits often fall to the wayside between Halloween and the New Year, which then sets people back in their goals and requires them to reestablish their habits in the New Year. The unfortunate part is too many people fail at reestablishing their healthy habits and continue in a spiral of bad habits. DON’T GO DOWN THAT SPIRAL! Enjoy your slice of pie, then divvy out the leftovers.

Here are a few tips and ideas of how to keep your healthy habits in check during the holidays:

1. Portion control – take a little bit of everything on your first plate with the intention of skipping seconds. This way you don’t fill up on half of the foods there and feel as though you just HAVE to get more because you are yet to try grandma’s famous sweet potatoes.

2. Take a walk – while the turkey is cooking take time with the family to stroll around the neighborhood and work up those appetites. Have a walk planned for after the meal too, this might help you avoid overstuffing yourself, since you know you’ll have to get moving soon.

3. Play – whether it’s football, catch, a game of tag, use these fun games to interact with the family regularly and have fun while getting fit.

4. Kitchen workouts – instead of standing around taste testing all the food as it cooks, try some of these simple exercises between basting bouts: lunges, squats, bicep curls with canned goods, jumping jacks, pushups.

5. Plan ahead – make plans with people to do workouts between Thanksgiving and New Years to help push each other to actually go. Whether it’s the gym, an activity outside, an in-home workout, ice skating, or signing up for a new activity; if you have someone doing it with you it makes it a lot more fun and a lot more likely you will actually do it.

6. Don’t wait until New Years – there is no time like the present to get started on a healthy habit adventure. Today you can begin the journey of making simple changes in your daily life to become a happier, healthier, and more energetic you.

7. Give away leftovers – keep a minimal amount for yourself, then give the rest to guests as they leave. This will help prevent you from digging into the sugary goodness every day for the next two weeks. If you don’t have the temptation in front of you it’s much easier to resist.

8. Watch the Facebook Page & Instagram for a special Turkey Day workout

These are just a few ways to keep on top your healthy habits without missing out on all your favorite dishes. Enjoy and have a wonderful Thanksgiving!

 

I Am Too Tired…

The second most common excuse I hear is “I am too tired to…” workout, cook, read, play with the kids, etc. This excuse is one I WILL accept, but only on occasion! It is true that some days our bodies and minds are just so worn down from the chaos of life and/or because we haven’t gotten enough sleep for a few days. On those days we NEED to rest. Taking care of ourselves includes adequate REST and SLEEP.

But, if you feel like you are too tired to take care of yourself most days, then we need to strategize to overcome that feeling. Unless you have a medical condition or an extremely intensive manual labor job, then you should have enough energy to take care of yourself throughout the day most days. More often than not it just takes planning, preparation and creating habits out of desired behaviors. Before they are habits though, the behaviors can be hard to push yourself to do when you feel a bit sluggish. Here are some strategize to overcome this obstacle:

  1. GET ENOUGH SLEEP – sleep is SO important and an essential part of living a healthy life. If you aren’t getting 7-8 hours of sleep most nights, then you need to make that a priority. With proper sleep the rest of your day/life/goals will run much more smoothly and you will have the energy to tackle anything. Recharge yourself, like you recharge your cellphone (Sheryl Sandberg)
  2. MOVE YOUR BODY – If you feel tired and uninterested in doing a healthy habit, first try moving your body. Even if it’s a 5 minute walk outside or laps on the stairs. Movement can help rejuvenate us and fill us with more energy and motivation. So, before you plop down on the couch first do 5 minutes of intentional movement. If I have no desire to workout, but know I should get something in, I start with walking and more often than not I end up completing a full workout and feel so much better afterwards!
  3. PLAN AHEAD – plan out your meals, workouts, and other healthy habits each week. Having them written down and scheduled into a calendar will help you stay on track and be successful. There are psychological benefits to writing down tasks and goals, learn more . Every week I complete a Healthy Habits Calendar with meals, snacks, workouts, etc. It makes it so much easier to complete everything knowing each day what I want to do.
  4. ACCOUNTABILITY – find someone to help hold you accountable for your goals, such as a workout buddy, a book club, a spouse or friend you can cook with. We generally don’t like to disappoint people, so having someone depend on us to show up for a task will also make us more likely to complete that task, no matter how tired we feel.
  5. BE REALISTIC WITH GOALS – it’s not likely you will succeed if you try to go from not working out at all to working out every day for an hour at 5am each morning. So, first try to schedule in one workout during the work week for 20-30minutes AND one workout on the weekend for 30 minutes. Then build a little from there. Setting goals to high will make doing them that much harder, especially when tired.
  6. SELF AWARENESS & REWARDS – get to know yourself and your strengths. When do you have the most energy during the day? What do you enjoy doing (healthy habit related)? What motivates you? If you are more productive in the mornings then schedule that workout or other healthy task for then. If you like to dance, try a Zumba class. If you enjoy massages or new clothes, then at the end of the week reward yourself for completely all tasks with something you will look forward to.

This week I challenge you to try these different strategies to see what works best for you. Try to push past that initial feeling of being tired, so you can accomplish what you set out to do.  Need more guidance or a personalized strategic plan? Email me at hahnfitness@gmail.com