Diva's Half Training: Weeks 8 & 9

7:55 PM KyannaSimone 0 Comments

Beauties! It’s been a hectic couple of weeks, but I am here to get you guys an update on my training. I’m sorry I didn’t come back and inform you of my training last week, because like I’ve said I was super busy looking for a new job as a personal trainer, but rest assured I’m here today. So let me recap y’all on the past two weeks.

The week of 8/17 training called for:

Monday: Strength training
Tuesday: 4 mile run
Wednesday: Cross training
Thursday: Strength training/speed
Friday: 3 mile run
Saturday: 10 mile run

What actually happened:

Monday: Strength training

Tuesday:
Wednesday:

Thursday: 5 mile run with my friend

Friday:

Saturday: 8 mile run

And last week:

Monday: Strength training
Tuesday: 4 mile run
Wednesday: Cross training
Thursday: Strength training/speed
Friday: 3 miles
Saturday: 10 miles

What actually happened:

Monday: Strength training

Tuesday:

Wednesday: 4 mile run
Thursday: 

Friday: 

Saturday: 5 miles
As you guys can see I’m seriously behind on my long runs, I’m getting very worried about running this half marathon because it’s very hard for me to complete my long runs and the race is getting closer and closer and I’m just not feeling ready at all, but I’m not giving up, I’m just going to keep going at it and making sure I keep trying!

Until next update beauties…

Goals and Motivation

11:51 PM KyannaSimone 0 Comments



It's summer time and I've been on a long hiatus from any races with the exception of That time I ran with KevinHart and now this France Run 8K that I'm running on Saturday. But that doesn't mean I've stopping running, this just means I've stopped racing. However, I still have goals I would like to accomplish in the running and non-running world, but it's hard to stay motivated believe me, but I've found a way to do it, a way for my motivation to match my goals. But how? Let's chat for a second. 

Currently I have a couple of goals: 

1) Run a 2:45:00 (or less) half marathon 
2) Get back into the 170's before the year is over. 
3) Becoming a better performance athlete all around.
4) Increasing my pace for future races. 

These four are my main goals that I've set for myself which I think are pretty reasonable for me to achieve. However we all know life gets in the way and we get tossed and pulled in 100 different directions in a day sometimes, which might cause a person to lose focus and overall motivation. So how does one stay motivated with such strong goals? Here's how. 

1) Making improving you a daily habit...

For the longest I've told myself I want and need to run a 2:30:00 half marathon. It might seem slow to some, but it's will be a big accomplishment for me. However, my fastest half marathon to date is 2:53:45 which is not even close to a 2:30, so to start off small, I want to get to 2:45 and then move on to 2:30. I tell myself when I run that I need to improve, that I must get better if I want to perform better. I start small and once I complete that, I'll move up to 2:30. 

2) Small steps can be huge steps...

There was a time where I was 175lbs and I miss that number. I understand that since I'm lifting more my body changes and gains weight differently now which is fine, but I want to be able to lean out and get stronger without the extra baggage. This is my lifestyle change, my journey and I keep myself motivated daily by making better food choices, do I want to spend $2 on chips and a water? Or should I spend $5 on some fruit and a water? It's small steps like these that put me on he right track to success and to my goal. By turning down foods that can be detrimental to my process, I too am becoming stronger mentally. 

3) Envision how you are going to get to where you're going...  

Yes I want to lose weight, yes I want to become faster but I also want to be a better athlete as well. American Ninja Warrior is a serious goal of mine and I'm going to be able to complete the quintuple steps if I don't become a better performer. But keeping myself motivated is a challenge at this because it requires physical and mental demand on ones self. Remembering that the goal is bigger than the discomfort is a big one, usually because one can just give up and not get the results their looking for. But remember how you started, remember when you first tried something and you only completed X amount or you were scared of how you would be perceived? Attack it again and evaluate each time you do complete it and say, "Wow, I did that, I wonder what's going to happen next." 

4) Keep a visible track of your progress... 

If I want to improve my pace per mile I have to make sure I'm executing the pace I've set myself each time I run, but without a visible track of my progress I wouldn't know how I'm performing and if I'm improved or not. By keeping a visible track of yourself you'll understand where you’re at. There are going to be days when you don't perform at your best and that's ok, remember that the work you put in is the work you're going to get out. 

5) Have fun! 

One of the problems that I've encountered when I set goals for myself is that I forget to enjoy the process. In the past I've always found myself setting myself up for goals and telling myself what I want to do, but I've never had any fun doing it and in turn I lost all hope and focus for myself. When challenging yourself to become a better version of you, you're allowing yourself to try new things as well as enjoying the activities you love to do. Don't be afraid to try new things but don't be afraid to continue to do the things you love as well. 


Until next time beauties.. 

Extra, Extra! Read All About It!

5:23 PM KyannaSimone 0 Comments

Beauties! I have exciting news. Well two pieces of exciting news but never the less they are still very exciting and I'm happy to share them with you. 

First! KissTheRunner was featured on RunHaven. I got the pleasure of talking with Theresa, one of the writers of the online magazine and felt that my weight loss story was perfect for their "overcoming obstacles" series. 

This is my first magazine feature guys and I'm very excited about it. So please if you get the chance check it out. KissTheRunner on RunHaven.

The second thing I have to tell you guys is the very cool website that I've gotten the please of using in its beta stage and it's now currently live and It's called ShoeKicker. ShoeKicker is the "Kayak" for running sneakers now I totally didn't understand what I meant until I was on the website.



The is the home page. Very simple and very easy to navigate. You just type in the name/style of sneakers you're looking for, followed by the size, followed by men's on women's and voila, the magic happens. 



Afterwards the website takes you to a page where you can view all of the website where you can purchase your sneakers starting with the cheapest then to the most expensive. It also tells you what color of your sneaker is available as well.



At the bottom you also get to view other website that sell the sneaker but aren't in the "competition" in terms of pricing but you still can view the websites and check the pricing. And right next to that there are website that didn't sell the sneaker at all. 



What I like about this website is that it's very easy to navigate and there's no guesswork. I also like that all the information you need is right in front of you. Instead of jumping from site to site looking for which website has the better deal, you get all of the information right in front of you on one page. 

If you have a favorite athletic shoe that you enjoy wearing, try typing it into ShoeKicker.com and maybe you'll be able to find your favorite shoe at a great price. Get it a try and comment about your experience! 

What's in the Fanny Pack?

3:01 PM KyannaSimone 0 Comments

What's in the Fanny Pack?


I recently switched over to this expandable fanny pack from Nike and before that I was using that huge chunky red one. It was the best decision I've ever made when it comes to running with my belongings. Now, don't judge this by its size, it's meant to fool you at first until you actually use it to its full capability. 

Running with a fanny pack allows me to put whatever I think I may needed before or after a race inside and not having to worry about it falling out of my bra. My running tights usually don't come with pockets and hence the reason for a fanny pack. 


But what do I really keep inside here and why is it necessary? 


ID card: Very simple, I always keep my ID handy. If someone needed to identify me, they can. Besides, you shouldn't leave the house without ID, but that's my opinion. 

Money/credit card: You never know what's going to happen, where you're going to end up after a race. Usually I find myself at a restaurant shoving down the biggest plate of food I can find. If the plate of food was free then great, but usually it isn't. 

Metro card: For us New Yorkers, a metro card is crucial if you want to get anywhere without a car. In order to make it from point A to B followed by C, D and E I need my metro card. 

Phone charger: After listening to music before the race, during the race, tracking your milage with an app, texting and calling friends to find out where we're meeting up, the phony battery takes a hit. This portable charger is ready to go and I just have to plug my phone in and that's it. 

Lipstick: I'm the lipstick runner! Seriously, I love lipstick and I like it to match my outfits when I'm running and besides, how else are you going to "KissTheRunner?" Hehe, so lipstick is always with me.
(I also travel with my house keys, but I TOTALLY forgot to snap them in. It's literally two small keys, they also can fit in here.)

Everything inside the fanny pack.

Look, it all fits! 

That's it beauties, that's what I run with during races. What do you guys run with? And where do you keep it? Or do you run with anything at all? Let me know! 

Diva's Half Training: Week #7

10:12 PM KyannaSimone 0 Comments

Oh beauties, last week was such a blur; no seriously it truly was a blur. I probably couldn’t even tell you half of the conversations I’ve had last week because I was so focused on taking and passing my NASM personal trainer test. If you haven’t read my story, now is the time to do so. >>Journey to NASM<<

Last week I was scheduled for..

Monday: Strength training
Tuesday: 4 mile run
Wednesday: Cross training
Thursday: Strength training/speed work
Friday: 3 mile run
Saturday: 8 mile run
Sunday: Rest

I actually completed..

Monday:
Tuesday: 4 mile run

Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

Woah, that’s A LOT of blanks there right? Yes, I know. The majority of the week I was focused on taking my NASM exam and I couldn’t really wrap my mind on anything else. I got out and ran on Tuesday because I was super stressed and I needed to clear my head. I was so stressed I became sick and it was just hard for me to do anything.

Once I took my exam and passed on Thursday, I was able to breathe. I took the rest of the day and went to my mother job to tell her the good news and we went shopping afterwards. On Friday I went to work and felt so relived that I didn’t have to worry my head with studying for an exam. On Saturday I did more shopping with my mom and Sunday I went to my friends sons birthday party. See, pretty busy right?

This week is back to full focus. I’ve gotten everything out of the way and I can now just focus on training as well as other life issues.


That’s all that’s going right now beauties. Until next week.

The Journey to NASM CPT!

10:49 PM KyannaSimone 0 Comments



I have a B.S. degree in Journalism, been on countless interviews, countless internships with this degree, pursing this "television production" dream I had for years after I graduated college and I really wasn't making any headway. In January of 2014 I had the pleasure of working with an amazing television production company and completed an internship with them for seven months. 

I did everything from filing papers, to transcribing scripts, to working on set for the TV show Say Yes to the Dress. But I never had a clear idea of what I wanted to do in this field, never saw myself really becoming something other than a Production Assistant, which isn't really up the ladder at all. 

Sitting in that office June of 2014, I had to make a decision, if this didn't workout what the heck was I going to do with my life. I was 24, feeling old about being behind on getting my career started and just felt lost. 

At that moment I asked myself "what do you like doing? What wouldn't feel like work if you did it for the rest of your life?" So I started to scan my thoughts and trying to find out what I liked and what I LOVED." 

I knew I liked working out and I LOVED running and if I was going to continue with these two disciplines I was going to have to find a way for it to produce income. And that's exactly what I did. For the next month, sitting at my desk I started to research how can working out and running can become profitable. 

That's when I came across this title of "personal trainer" I did my research, looked at several certification programs and jotted down a few. I then later thought about how I was going to get myself into this industry. At this point I knew I had to start working at a gym. 

(I still have the list of gyms I looked up but currently can't find the paper, when I find it, I'll be sure to update.) 

If I was going to make it, I had to apply everywhere. And that's what I did. 

My internship ended in July of 2014 and I was without work, but I constantly applied to multiple jobs and prayed that I would hear back from someone. And I did in August, at a brand new start up gym, which was perfect for me. I got hired, filled out paperwork and waited for a start date. 

During this time of waiting I was still applying to other facilities and in late October I heard back from another gym stating they wanted to hire me. Great! I started right away, got CPR certified thanks to them and worked here for two days out of the week, and it was better than nothing. 

Flash forward to February of this year, I was down to only working ONE DAY a week, yes one day, due to a misunderstand between my manager and I. I was making about $74 every two weeks. (I'm not making this up.) I seriously cut back on my spending and I was literally working to make money to get to work. But that didn't last for long and I was back to working two days a week. I realized that I gotten very comfortable just working two days a week and I needed to change that. I went back to my research and went over what certification I should obtain. I was very close in choosing ACE, but NASM had an offer I couldn't refuse and I got a discount for working at 24-hour fitness. 

I received my materials and started the program in late February. I didn't tell anyone that I was studying. I didn't want too much attention and I didn't want to fail and look like an idiot boasting about this and not passing, so I kept my mouth shut and my head in the books. 

Remember that job that I heard from and got hired in August of 2014? I didn't start it until March of 2015. And when I got hired, I was only given ONE day to work. So at this time, I was now working three days a week. The other two days I used to write blog post, or clean my house. 

Week after week there was a new prompt and a new quiz that I needed to complete, new questions to answer. It all seemed pretty easy until it was over and you were left to study the materials on your own. At first it seemed impossible because you didn't know what to expect on this text, you don't get a clear cut guide of what questions and chapters to study, so I was just studying the notes that I was given. 

Little by little I began to become resourceful. Finding helpful guides, blogs and apps to help me learn the material. I probably found these resources in May and started to take studying more seriously. This meant no more writing my blog post while I was on the train, no more playing games, no more watching endless and unnecessary TV. All of this unproductive time went to studying. If I was going to take this test, I wanted to take it one time and one time ONLY. Failing was not an option.


In late June I was given two more days to work from the second job. This officially meant I worked FIVE days a week like a normal person and yes, I don't work weekends nor late nights, however I'm still part time at both jobs. 

So because I have two income sources, I still wasn't making ends meet. I had to pay my phone bill, I had to pay NASM once a month on a payment plan, metrocard and then I have to eat as well. I had a lapse where I forgot to pay my phone bill and got behind on my NASM payments. I couldn't just stop paying NASM, then I wouldn't be able to register for my test, due to my account not being in good standing. So my phone had to go for now. This had to be one of the toughest things to do, walking around without a working phone. No way to call anyone, can't check social media when I want, can't FaceTime when I want, I just have to wait for to be around some type of wifi. Work and home both have wifi, so I guess I'm covered? 

I knew this was a life changing situation, it was either going to be pass and not have to live paycheck to paycheck or fail and keep struggling and I didn't want to do that anymore. Materialistic things suddenly became less important and building a career and a brand is what really matters. The iPhones, running sneakers, sport watches will always be there ready for purchase, but I only have one life, so I have to life it to its fullest extent. 




(Don't mind the sentence structure, you understand lol)

The day of the test, I arrived at the testing center an hour before the actual start time, which was 9:30am. The secretary kept asking if I wanted to start taking the test around 8:52am but I told her no, I'll wait until 9:30am. Keep in mind, I was there before anyone else, as well as the secretary. When a couple of other people arrived I told myself it was now or never and I signaled to the secretary that I was ready to take the test at 9:18am. 

An hour and 42 minutes later, I went over EVERY SINGLE QUESTION and try to confirm what I KNEW was right. I counted 63 and thought "I failed and I'll have another shot to take it." I mentally prepared myself for failure and I was ready to hear my fate. I walked out of the room and walked up to the secretary and she told me I failed. I said "ok" then she smiled and said "I'm kidding, you passed!" I was in shock, I asked her if she was serious and she said YES and then proceeded to say, "did you think I was serious when I said you failed?" "GIRL YES!" was the next thing that came out of my mouth. I set myself up to hear bad news, so to actually hear that I passed, I was in shock, yet again! 

I went to the bathroom before I left and headed straight to my mothers job to tell her the good news. Her and her friends were super happy for me, one bought my lunch and my mom bought me a new workout outfit. It still hasn't hit me yet that I'm a certified personal trainer. 

Here's what I did at my mothers job when I surprisingly stopped by...

I can arch easily, but maybe because I was on this little desk is why I couldn't complete my back bend! 
So why this profession? Aside from the fact that I like working out and running, I want to help people achieve their fitness goals. My best friend who is a personal trainer started me on my journey and has been my support system since then was one of the best things that can happen to me and I want to be that same support system for other people. I wanted to help people feel comfortable within their own skin again, help people love themselves again, the same way I fell in love with myself again. 

I currently stand at 5'5" and a size 10/12 and I've heard it all when I was gaining insight on the business while working at the gym. I've had people tell me I am too big to be a trainer, I need to be "ripped," the profession is hard, blah, blah. Well FUCK YOU! Yes, I'm not the ideal size that YOU don't want me to be, but people like to hear REAL stories and see REAL results. I'm not saying that natural slender people don't have a real story, but the clients I want to target will mostly all start like how I did, lost but looking for change and ready to take their health seriously and ready to attack and I feel that I am the PERFECT candidate for that! 

And that's my journey beauties. My journey to NASM, to starting my career. I could say it ends here, but it doesn't because this is only the beginning for me. I have a few things I would like to accomplish before I'm 30 and that gives me five years. I'm sure I can make something happen. 




Me and Mom! 

Diva's Half Training: Week #6

8:18 PM KyannaSimone 0 Comments

Beauties, another week of training has come and gone and I am a week closer to the Diva’s half marathon, that I have YET to register for (shh, don’t tell anyone.) But I am ready to run actually. Its less than two months away and I’ll be registered by the 22nd but honestly, I’ve been thinking about race outfits, nail polish and lipstick colors just as much as I’ve been thinking about running. I’m ready to race fast and look good.

Last week training schedule was identical to the week before:

Monday: Strength training
Tuesday: 3 Mile run
Wednesday: Cross training
Thursday: Strength training
Friday: 3 mile run
Saturday: 6 mile run
Sunday: Rest

Of course, this is how it went

Monday: -----

Tuesday: 3 mile run

Wednesday: Bike riding



Thursday: Strength training/speed work

Friday: 3 mile run

Saturday: 4 miles

Sunday: Rest

This week is going to be a busy week and I’m hoping I’m going to be able to complete training this week, but I am going to try to the best of my ability. I have something important I’m doing this week and if all goes well I will let you guys know on Friday, but for right now this will be my last post until then. It’s a real life changer and I’m hoping that everything I’ve been doing so far is going to be all worth it, but again I hope I can report all good news to you on Friday.


Until then beauties!

How to Make a Training Plan and Stick to it!

8:14 PM KyannaSimone 0 Comments

Over the years I've make countless training plans and workout routines. I've also had tremendous problems following them and sticking to them. I didn't understand why I had problems until now. And for the past month I've been doing a good job at keeping up with my training. (With exception of a few mishaps.) 

So what's the secret? How does this work? Let me tell you.

1) Creating the plan

Sometimes this can be the most difficult part. Not knowing where to start, where to get your information from and what plan is the best. For me, I know I want to have a great circuit training program that can also incorporate weights as well as some form of cardio, (mainly running in my case) for this I recommend using the Nike Training Club (NTC) app on your smart phone. There you can find some great programs that are tailored to your specific fitness needs and your starting point. 



2) Creating the schedule 

This is probably the most crucial and most important part when it comes to your training plan. I like to create a schedule that I know would work for me 100% so I know I won't have any excuses. Break down your schedule by time each day, doing this will ensure that the time you schedule your workouts for is a time you will always have available. For example on Mondays I get off of work pretty early, so I know after work, I immediately go and workout between the hours of 12pm - 2pm. That's the set time I have on Mondays. And each day, my workouts vary from what they are to what time they take place, ensuring that I would always have time. 


Mondays: 12pm - 2pm
Tuesdays: 8:30pm

Wednesdays: 9:30am - 10:30am
Thursdays: 12pm - 2pm
Fridays: 9:30am - 10:30am
Saturdays: Anytime I leave the house, usually mornings. 


3) Never miss a Monday 

"Well why can't I miss a Monday? All of the other days of the week are available right?" While this is true, Monday's are the start of the workweek for most people and you want to make sure you set your intention for the week. Therefore missing that Monday might cause you to miss your workouts for the rest of the week. Sometimes we can fall into the habit of "I missed Monday so, I'll do it tomorrow." And of course tomorrow never comes. The same way your Monday's are the start of the workweek, make Monday's the start of your workout week as well. 




4) Find or Create a Workout Group 

Find people you can hold accountable and vise versa. This can be pivotal when trying to stay consistent with a workout plan. Your group doesn't have to have the same goals as you, but if all of you guys find a way to get into the gym together or take a run together that will hold each person accountable for the other. Currently my best friends and I hold each other accountable by group message, which is our workout group. If would be much easier if we could all meet up, but one friend lives in White Planes and the other in Connecticut, talk about mileage. Because of the separation we check in with each other, making sure our workouts get completed. 


5) Write where you can see it. 

If you're like me, I need to see what I'm doing, so I make a lot of list. This also includes writing what workouts you need to do on what days. Put it somewhere where it's visible to you at all times. This way it's a constant reminder that you have to get moving. Some people like to make this in the notes section on their smart phone. While it may sound like a good idea, I don't recommend it because let's face it, you're not going to look into your notes all day everyday. This list is best if you keep it on a wall that you pass in your home daily, or your workstation. Either way, make it visible. 


6) Post to Social Media 

I know this seems unnecessary, but it helps me out. During my workout or my runs I'm thinking about what cool picture can I take for my Instagram/Twitter/Facebook that shows off my workout as well as letting my followers know I completed that workout for the day. It holds myself accountable for completing my workout/run but it also might hold one of your viewers accountable as well. See it make sense now right? 


Hopefully these six tips will helpful and would be able to keep you on track during your next training plan. Wishing you beauties all the success and of course keep me updated! 

Diva's Half Training: Week #5

7:32 PM KyannaSimone 0 Comments

Here’s to week five of half marathon training. I’m finally feeling like I’m starting to get into the groove of things. I know, I know I’ve should have been in the groove of things last month, but it’s surely better late than never.

This week schedule called for:

Monday: Strength training
Tuesday: 3 mile run
Wednesday: Cross training
Thursday: Strength training
Friday: 3 mile run/cross training
Saturday: 6 mile run

So the question remains, what did I complete this past week?

Monday: Strength training

Tuesday: 3 mile run

Wednesday: Yoga

Thursday: Strength training & speed work 
Friday: 3 mile run

Saturday: 6 mile power walk
After this week, I realized I need to incorporate more yoga and stretching into my training. During Fridays run I was so busy trying to find shade I felt that my run wasn’t all that it could be. Either way, come Saturday my hamstrings were super tight and even stretching didn’t help. I almost let the day go by without doing anything, but I decided that a power walk is better than doing nothing at all. So I walked three miles up and three miles back.

This week, I’m going to do more yoga and stretching. I need my muscles to be flexible and loose, this tightness isn’t for me.


But beauties, I’m ready to attack this week! I hope that everyone who is training for an upcoming race is also attacking the week as best as they can as well! Best of luck and keep me updated on your training as well.