Integral Strength & Nutrition

01/07/2022

This month I vowed to do 10 minutes of the Stairmaster after every workout for this month which works out to be 4-5 time a week. We haven’t cut out cheat meals after the holidays(we pizza and wings last night 🤤). Anyone who starts the year off super strict usually sets them self up for failure, binging, or dips of depression when you “fail” at your intended plan. Keep it simple this year. Make small changes and stay consistent. That’s it!

12/31/2021

Happy New Year’s Eve! We spent the night at and enjoyed an immense amount of food. Next to Hell’s Kitchen, probably the top 2 meals I’ve ever eaten! During this time of year Cole and I discuss our goal list of that year and what we accomplished both as individuals and a couple. We crossed a lot of things off our list and although mentally, it was a super tough year for both of us at work, we wouldn’t be able to do the things we do and go the places we go without our work ethic and I’m extremely proud of us. I didn’t grow up privileged, so the fact that I get to do these things as an adult is super humbling and I’m grateful for this life I live. Tomorrow I’ll sit down, like I do on every 1st of January, and write out a list of what I want to accomplish for the coming year. I put this on my fridge so I can see it every day and cross each item off as I achieve them. What’s your goals for 2022? Both professional and personal? Some of them can be as simple as taking more trips with your SO. That was on my list this year since we couldn’t go to Mexico/DR, and we explored a lot more places within driving distance than I would have any other year.
•••
Here’s to another great year ahead! Remember to have a plan of action for each of your goals in order to achieve them!

11/08/2021

Is it a red flag that Golds has “Golds Babes” printed on their mirrors? Absolutely. Am I at the age where their music is so loud that I’m annoyed by it and can’t enjoy/hear my own music in my headphones? 100%. Do I continue going because their equipment is 10/10 and I need to go to a public gym for my mental health? Of course!

09/10/2021

Friendly reminder that working out is top on the list for combatting stress, anxiety, depression, and whatever other BS comes along with the world right now.

07/31/2021

Feeling goooood! That is all.

07/22/2021

What helps you combat stress? For me, it is, and will always be, working out and staying active. I have an extremely busy schedule, with my nutrition business, full time property manager and leasing agent, a realtor, and schooling courses on my plate it can be a lot to keep up with! Make time to stay active and the stress and work ahead of you will seem like less of a mountain to get over and more of a small hill lol even if you’re thinking “I don’t have time to go to the gym because I have x-y-z on my plate” there’s always a way! I haven’t had a chance to work on my course much this week so I made it a priority to read/work on it during cardio yesterday. If it’s important to you, you’ll find a way to make it work.

07/18/2021

A vacation to me is being able to workout at whatever time of day you’d like, with as many meals before a workout as you want, after being able to sleep in.
•••
So many people take weekends or vacations as their time to take off the gym too but I never understood that mindset! When you have time off work that’s when you DO have energy and time to workout. Take advantage of that and make those the days where you learn to love the gym and spend some time focusing on you!

06/07/2021

How many people need or needed a reset after this past year? Here’s a client I’ve helped a few years back who came back to me this year needing some accountability and a meal plan for more dinner ideas! 8 weeks apart from these pictures, 7.5 lbs and 9.5 inches lost! 2 pant sizes down… confidence gained, no longer as obsessed with the scale.. these are some MAJOR wins that she has worked so hard to achieve! Where could you be in 8 weeks?
•••
April 2021 - June 2021

05/19/2021

The new “body positive” topic is “hip dips”. I literally had to Google wtf people were talking about when I started seeing these posts. I don’t classify this as a body positive movement..... if anything it’s drawing light to false information regarding a women’s body’s structure and giving a lot of women another reason to hate their body or be self-conscious. The last post I read about hip dips I literally thought... ??? What? I have to worry about that now?? It’s so weird. I feel like it’s insecure women bringing this up as a “positive” topic to “embrace your hip dips” which in-turn is only causing more to notice to us even having these.. cause let’s face it, I bet I’m not the only one just learning that this is a thing. There’s even multiple exercises and videos claiming to show women how to get rid of them....
•••
Most women have noticeable hip dips. I hate even using that term because that’s like saying “most women have arms”. It’s part of our body structure. This one article I read explains it as: “Hip dips are caused by the shape of your pelvis. Although not everyone will have noticeable hip dips, if reduced to a skeleton, all of us would have an indentation where the hip bone meets the top of the thigh. Hip dips are a normal part of your body's structure”. So there you have it. Throw that stupid term and insecurity in the garbage. I’ve solved your new self confidence issue.

05/04/2021

https://montrealgazette.com/health/diet-fitness/fitness-covid-study-another-indication-that-exercise-is-medicine

“We found that consistently meeting physical activity guidelines was strongly associated with reduced odds for severe COVID-19 among infected adults,” said the research team.

11/01/2020

October 2016 vs October 2020. I see a lot of these types of posts with the “before” being noticeably leaner and the caption saying something about how unhealthy they felt, how they didn’t love themselves in the before pic, how they sacrificed so many things to look like the before but in the after there is balance and love etc. This isn’t the case for me. I remember being just as confident in my body and loving what it could do for me back then, and not feeling deprived (diet wise) and nothing significant has really changed in the “now”. There’s probably a 15-20lb difference between these two pictures. I’m fortunate to be able to have found happiness and confidence in working out at the age I did (back in 2012-2013). I think it’s really helped me to appreciate the different stages I’ve gone through and help me not stress that the before pic was probably sizes 2-4, where as now I’m most comfortable in 6-8. I hope that everyone reaches a stage in their life where they stop worrying about the number your clothing tag says or what the scale flashes at you and focuses on how it feels. You might be able to squeeze into a size 4 but you’ll be uncomfortable all day and it probably doesn’t look as flattering as a size that is meant for your body! In the before pic I had 1 cheat night a week and did 10 mins of cardio before every workout. In the “now” pic I have 2 cheat meals a week, definitely more food in general, and do cardio after a workout a few times a week on the average month (the month of Oct I challenged myself to 10-15 mins after every workout). You’ll go through different stages in your life that change how you eat. Maybe it’s you’re single and not going out for dinner as much or ordering in as much, maybe it’s you had more time to workout and eat more strictly because you don’t have kids and don’t have kid friendly foods/snacks in the house, maybe it’s you can now afford more food, more meals out, and financially you’re in a better place to justify not being as strict. Whatever it is, don’t get hung up on how you used to be or long for your old body. Always strive to see improvements but really try and love every stage you’re in and... aim for health ❤️

10/27/2020

Sometimes you need to set time aside for friends, family, and events over working out or focusing on a clean diet. But more often you need to not let every event that comes up in your life dictate if you have time for a workout/eating healthy or not. Your schedule can be all over the place every day/every week depending on what comes up unexpectedly. But one thing you need to stick to if you want it’s see results is consistent exercise and a consistent clean diet. Set a specific number of times you want to workout in a week and reach that goal. If that means you planned to workout on a Saturday but had to move that to Sunday because Saturday was a dumpster fire, then do that. If that means you have to say no to drinks with friends on Friday night.... guess what. You’re going to have to figure out what’s more important to you. If you’re following fitness “inspo” accounts longing to feel confident in your own skin, that won’t happen if you keep making your health a second priority. There’s a time and place for having a few drinks, socializing, or eating not to plan and that should be roughly 20% of your weekly schedule. The remaining 80% should be dedicated to health conscious actions. Do better!

10/18/2020

This!

09/29/2020

Start simple. If you’re wondering where or how to start eating and living healthier, don’t over think the process. You aren’t stupid. You know the basics.... you’ve seen at some point scrolling on IG or someone providing you unsolicited advice that your plate should consist of veggies, protein, and a carb source. Don’t count your calories or macros, start by just choosing healthier foods and eating until you’re full and eating when you’re hungry. I promise you it’s that easy! Keep that up for weeks, months, and eventually years and you’ll see progress. Stop rushing the process. Start realizing that there isn’t finish line to this lifestyle that it will always be a constant path you’re on if you’re striving for health.

09/08/2020

Week 1 VS week 12. This is Tara’s results after working with me for 12 weeks (84 days). In total she lost 31.5 inches and 16.4 lbs! The best part, and my goal with each of my clients, is that she never felt restricted, was able to learn what a healthy lifestyle is really all about. From here she can continue on by herself with the knowledge and tools she’s gained from these last 12 weeks. That’s the goal always! To choose a diet that you can maintain long term... all while seeing results. More energy, clothes fitting looser, clear skin, less brain fog, better digestion, less bloating, quality sleeps. These are all apart of the progress and results you can see when you choose health over just weight loss. Of course, once you are following a meal plan that is healthy and your body agrees with, weight loss and inches lost are a side effect we all hope for when we have weight/inches to lose 🙂
•
Thank you to Tara for being such a lovely person to work with, for following along and trusting the process and for putting in the work! I’m here to guide my clients, but it really does come down to how badly you want it and how closely you follow the instructions.
•
This could be you too... 84 days?? Do you have the time? Cause it’s gonna pass anyway!You choose what you want to do within the next 84 days.

Tara Anderson Kettner ❤️

08/13/2020

Since I’m spending on average 2+ days a week at the track and golfing more often (therefore less time in the gym) I’ve had to change up my workouts to hit more than 1 muscle group at a time so that I’m not going as long in between targeting certain areas. Today was a full upper body day supersetting chest with shoulders, back with shoulders, biceps with triceps and finishing with abs. Heart rate was increased the entire time and I feel super accomplished and athletic 👊🏼grouping muscles together while you workout is great for anyone with limited time (especially moms). You’ll have more success with this type of workout instead of when you finally do make it to the gym and only train back.. or only train shoulders. Efficiency is key.

08/08/2020

Rest day and days off means another golf day with 🥰 I love this province so much. What a beautiful day ☀️ @ D'Arcy Ranch Golf Club

08/06/2020

How low do you go? Lower = more hamstring/glute focused for most people. Shallow and narrow stance squats usually mean the quads are targeted. I say “usually” because you have to figure out what works best for you if you’re trying to focus on a specific muscle group and not just go through the motions of a typical squat. Figure out which foot placement causes specific lower body muscles to fire better and pay attention to when your glutes primarily start to take over the movement as you go deeper (that’s what she said). Everyone is a little bit different and it’s important to not just do a movement hoping it’ll target where you want it to because it worked for someone else.