Kathy Kemper Fitness

01/07/2023

01/02/2023

I've never been one for resolutions- Never actually have set a 'resolution' 😁

That said, there’s always something fresh about the calendar flipping to a new year.

But, if you don't leave behind habits or excuses that keep you from reaching your goals (or, as referred to in January, 'resolutions'), you'll probably be in the same place you find yourself now, next year, or even next month.

So, what are YOU leaving behind in 2023?

Excuses of 'my metabolism just isn't what it used to be' ..?
Guess what - YOU have the power to change that!

Excuses of 'I am just too tired to meal prep or find ways to support my metabolism.'
Guess what - YOU have the power to change that!

Excuses of 'I do NOT want to spend hours in the gym every day.'
Guess what- you DON'T HAVE TO, and YOU have the power to change that!

Anything can be an excuse if you let it.

So, what are you leaving behind in 2023?

And, that is some of the beauty of the new year - getting the opportunity to wake up and leave the past behind on a day that feels ‘new.’

So no matter how your 2022 was, I wish you the BEST of yourself in 2023 in whatever your goals are!

But, the biggest thing is to START. TAKE ACTION.

If you have questions and want to chat more about your specific situation and the steps needed to boost your metabolism, shoot me a message! I'd be happy to discuss a plan to help you take ACTION in 2023.

And, HAPPY NEW YEAR!!!

11/28/2022

Well ....here we go! It’s the final days of 2022....

which means ALL the extra food is at our fingertips at {seemingly} any given moment!

Everyone online right now is saying:

🥧‘enjoy the holiday’
🥧 ‘eat the food!!’
🥧 ‘Don’t feel guilty - enjoy the thanksgiving meal!!’
(AND I fully agree with this!!!)

BUT...

****How do we really get through the rest of the days when leftovers are everywhere, and then Christmas baking begins for multiple things, which means multiple days of baking (& trying to NOT taste everything ?!!!)*****

Do I get to do all this ‘guilt free’ too?!! 🤷‍♀️🤷‍♀️

Truth is—

You SHOULD be able to fully enjoy the holidays.
This is a very special time of year (I personally LOVE it)
But, it can also wreak havok on any sort of weight loss or health focused journey.

Often times, not having a plan in place between thanksgiving and January can = 10-20+ pounds added to that 2023 ‘resolution’.

So how do we make it to 2023 and not gain the average 10-20pounds this month?

❌Don’t say ‘I’ll just start in January’

❌Don’t say ‘I’m just way too busy now, I’ll do it in January ’

Start NOW. 🔥🔥

HOW? Make realistic goals you CAN meet this month.

🔥Say ‘I CAN order groceries online and have healthy food options ready to go’

🔥Say ‘I CAN focus on getting some movement in everyday’

🔥Say ‘I CAN make a conscious effort to get 60oz if water in everyday’

I guarantee you’ll be happy come January when you didn’t GAIN the average holiday weight and go into the new year ahead of the game! (& who’s to say you can’t see progress this month! I have clients that see excellent success through the holidays every year!)

𝔻𝕠𝕟’𝕥 𝕤𝕥𝕒𝕣𝕥 𝕁𝕒𝕟𝕦𝕒𝕣𝕪 𝕨𝕚𝕤𝕙𝕚𝕟𝕘 𝕪𝕠𝕦 𝕙𝕒𝕕 𝕤𝕥𝕒𝕣𝕥𝕖𝕕 𝕟𝕠𝕨.

If you want more help, support, or tips with this, please feel free to join my free Metabolism
Boosting FB Community where I am digging deeper into these things over the holidays!

YOU CAN START NOW! Drop me a 🔥 in the comments below (or shoot me a 🔥 message!!) and I’ll send you the link invite to my free group to keep learning more!! (No gimmicks, no drinks, no pills, we talk real food for LIFE in here)

🔥🔥

11/27/2022

What a weekend! Thankful for all the time spent with family- starting on Thanksgiving Day all the way to this weekend.
Finished it off with a ‘friendly’ (if you know me......you know it got competitive...) game of football.
Zoom in on that last picture to see Tom’s focus to take me out 😂😅

Always something to be thankful for, and I’m thankful for taking a few days to find it all ♥️

01/10/2022

“Passionate about helping people improve their lives through fitness and nutrition” ~ KKF

10 days into the new year!!

Does that excite you? Motivate you? Terrify you?!!

Honestly I feel a little of all three. The new year comes with so much potential...yet there can be a lot of pressure put on that!

Pressure to be this new, changed, healthy, ‘fit’, or in general the ‘YOU’ that you’ve always dreamed of...am I right?!

I feel this pressure every year. Both personally and professionally! As cliche as it is, ‘New Years Resolutions’ are big in the fitness industry. Everyone is just coming off of all the holiday meals/trips/treats/etc... and we are all excited to just get back to a routine, and maybe even implement a NEW routine.

And I LOVE this. This is what I am all about!

But as I’ve worked with client after client after client (20 yrs worth!) Two things are certain:

1️⃣ NOTHING changes overnight. We all WANT to see results NOW. (This is me too!) We hear that results take time, but it is easy to expect more out of our own bodies. We are ALL only human. Keep expectations realistic!!

And

2️⃣ It takes just as much focus and dedication at New Years to live healthier than it will any other time of year! You still have to DO the work, and that requires consistency!

So back to the pressure we can feel at the turn of the New Year- who typically is the one putting that pressure on us?!

You guessed it. YOU.

And TBH, some pressure is good- without a push we might never start. But also remember it took time, and a series of many decisions to get here. So expect for it to take time, and a series of decisions to get to the YOU you’ve always dreamed of, too.

But you CAN. And if you just keep going, you WILL.

Speak it into existence. No one else will for you!!

“Little by little...a little turns into a lot” 💕

Kathy Kemper IFBB Figure Pro]]
Kathy Kemper IFBB Figure Pro]]
Kathy Kemper IFBB Figure Pro]]

12/18/2021

The annual ‘I competed once at NPC Nationals’ post! 🤣 but for real...
..this was one of my favorite looks. After 5 shows I had finally figured out the suit/tan/HMU process and loved my look. ( with credit for this one! 😘)

Was honestly one of my favorite physiques too, but it came from 11 weeks no carbs, no cheat meals, and lots of cardio. I had competed for the entire year (5 shows that year)...Tired was an under statement.

And, after all that, I still didn’t reach my goal.

But that’s okay- that year was one of the best of my life. I wish I would have really soaked it all in more during that time, even the disappointments.

I’m much healthier now, (more on that later!!) BB doesn’t profess to be the health industry, and we know what we sign up for especially at high levels. It’s not ‘healthy’ to be this lean for too long. So it’s important to be smart and know when to push and when to pull back.
But I wouldn’t change anything and loved every second of being on stage!! (And I miss it for sure!!)

But for now, I’ll just keep looking back and smiling cause it happened, not be sad that it’s over!!

So as we near finals for this show, enjoy every second!! It’s not forever so take it all in and stand proud!





Suit:

12/15/2021

What have I learned in {almost} 22 years in the fitness industry?!!

We make things way too complicated.

Period.

We try to get SO fancy with thinking we need a very specific amount of protein/carbs/fats or ‘my plan will never work if I don’t nail my specific macros’

Now, macro tracking can be very beneficial at times (& very needed especially if looking to hit the stage)

BUT, in all my years working with many different people these are the 4 most common things I see: (1 & 4 are most important!!)

【1】Overestimating what we can
do in 1 week, and underestimating what we can do in 1 year. {commit to TIME and education}

【2】NOT DRINKING ENOUGH WATER!!! {water is such an important component in weight loss and processing the food we eat for energy. If you are dehydrated, your body is more likely to store food as fat}

【3】SNACKING TOO MUCH {saying to one’s self: “I’m trying to lose weight, so I won’t eat much today” ... so you avoid eating normal meals, and then find yourself snacking on things, thinking you’re not eating a lot, but in reality ‘snacks’ can add up fast (depending what they are) and really do NOTHING for the body. EAT REAL FOOD. Our bodies are made to EAT}

【4】THE MOST IMPORTANT:
Leading with an EXCUSE mindset vs. a PURPOSE mindset. {instead of finding a way to MAKE it happen, you lead with excuses as to why you can’t. No one can or will do it for you. YOU have to keep your goals #1 and MAKE it happen}

I’ve been guilty of each of these things at one time or another. It’s a decision you have to make each day.

But don’t overcomplicate it. Find simple things you can do each day, commit to some TIME, and make the decision each day to keep working to live a healthier life.

It might not be perfect, but YOU are in control; you are in charge of YOUR life.

We only get one body and one life.

12/10/2021

FAILURE. What does failure look like to you?

For many years, all I could see when I looked at pictures from this photo shoot was failure.

You see, 2 days prior to this I had competed at NPC Nationals and had {once again} just missed earning my IFBB Pro card.

There were many tears after this show.

When I booked this shoot I was dreaming of it being my ‘first shoot’ as an IFBB Pro.
And when the day came, well, I wasn’t a pro.

I couldn’t really look at these pictures. I saw defeat. I saw failure. I beat myself up.
But today, when I randomly looked back through the entire portfolio, I saw them differently.

I felt bad for this girl. This girl who had just poured her whole self into prepping for this show. I was doing everything I ever dreamt of. I was competing across the nation, maybe not winning, but sure as heck on quite a ride doing it.

But, I was so hard on myself I couldn’t see the beauty in each moment. I didn’t fully experience it as I could have.

If I could go back, I would not change the outcome. I learned SO MUCH from failing at this show. (Or, what I thought was a fail) I learned how to pick myself back up and find a whole next level of me. I would have never found that level had I not failed here.

So, finally, after 5 years, I can finally look at these pictures and instead of seeing failure, I see a girl who was just about to become WHO she wanted to be.

We all have set backs. Life doesn’t always go the way we dream it will. And definitely not on our timeline 😂

But that doesn’t mean it won’t still be GREAT.

𝗕𝘂𝘁 𝘆𝗼𝘂 𝗴𝗼𝘁𝘁𝗮 𝗚𝗘𝗧 𝘂𝗽. 𝗦𝗛𝗢𝗪 𝘂𝗽. 𝗗𝗢 𝘁𝗵𝗲 𝗵𝗮𝗿𝗱 𝘀𝘁𝘂𝗳𝗳, 𝘁𝗵𝗲 𝘀𝘁𝘂𝗳𝗳 𝘆𝗼𝘂 𝗺𝗶𝗴𝗵𝘁 𝗻𝗼𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗱𝗼. 𝗜𝘁’𝘀 𝗻𝗼𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝗴𝗹𝗮𝗺𝗼𝗿𝗼𝘂𝘀. 𝗜𝘁 𝗺𝗶𝗴𝗵𝘁 𝗯𝗲 𝗺𝗼𝗻𝗼𝘁𝗼𝗻𝗼𝘂𝘀. 𝗗𝗼 𝗶𝘁 𝗮𝗻𝘆𝘄𝗮𝘆𝘀.

BUT, while you’re doing the hard stuff, don’t forget to appreciate the journey. Cause that journey is really the best part 💕

10/07/2021

𝙇𝙚𝙩’𝙨 𝙩𝙖𝙡𝙠 𝙒𝙀𝙄𝙂𝙃𝙏 𝙇𝙊𝙎𝙎
(And puppies 🐾♥️)

Spring 2021, we were told for the third consecutive year that our dogs were overweight.

2019.....2020.... Tom and I said ‘okay, we’ll work on that!’

And we thought we did. But each spring we’d go into the vet fully thinking that they had lost weight, but NOPE- the scale topically had trickled up a tad.

So FINALLY, this year, we knew we HAD to make this happen for our fur-children. And what did we do?

1️⃣we started MEASURING their food and LIMITING treats. Not eye-balling their food like we had in the past.

2️⃣We take them on actual walks 3-5x/ week, cause otherwise they just sleep all day!

And guess what- THEY’VE LOST WEIGHT!!!!

But the coolest thing is the change in their demeanor. Overall they’re just more active/have more energy through the days, and they’re happier!!!

And, these family walks make my heart SO happy. They are my favorite moments of our weeks. I can tell our dogs love them too (have to ask Tom what he thinks about early AM walks tho 😂🤷‍♀️)

My point- it’s not rocket science!!! But you HAVE to make a CONSISTENT effort. Show up on the days you don’t feel like it. Mess up?! Drink some water and Just get right back at it. 😁

‘Objects in motion stay in motion. Objects at rest stay at rest’

When you make a goal (aka a promise to yourself) and you SHOW UP for yourself, you’ll start trusting yourself more and more on being able to DO it; that builds momentum; which that brings results.

But you gotta get up and START.

If my dogs can do it, so can you! ☺️

(And if anyone has tips on walking dogs in the winter/snow ... I’m all ears!!! Boots? Best Coats for dogs?!!!) help!!!

09/23/2021

GET YOUR TICKETS!!!!

with
・・・
Yes tickets are on sale. To save ticketmaster fee, check Ames center box office hours or follow the links online.
Link in bio on front page!!

08/10/2021

THANK YOU ALL!!!! Our very first NPC Women’s Workshop was an absolutely amazing event and we want to sincerely thank EVERYONE who took the time to be a part of it!!

We had an amazing turnout- many women from near and far came together to learn more about the history of our sport, what the judges are looking for (discussed criteria of divisions and what that all really means), we talked in depth about tan, makeup, hair, suits, heels, and received some incredible posing tips and info from our 8 IFBB Pros that were there!!

A huge thank you to our sponsors that donated some amazing items for this event:





WE CANNOT WAIT UNTIL THE NEXT ONE!!!!

What questions would you like us to cover in the next seminar?!!! Comment below and we’ll keep notes!!!

THANK YOU!!!

Kathy & Kirsten

📸
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