K I T A F I T. C O M™

Week 8 is dedicated to cutting out ALL sugar:):):) Yeast in your body is increased by eating sugar. Stop eating sugar your thoughts will clear, your body will decrease inflammation, your gut will heal, your weight will go down, you will release stress, you will release limits:):):) So this week-- week 8 decrease ALL sugar--- corn syrup, Especially artificial sweetener. Eat fruit every 3 rd day includes juice:) Make sure to cut out honey:) Only use stevia as sweetener. Do this & see those pounds drop off the scale:):):) Xoxo each of you:):):) Kita ( www.Kitafit.com blog update)

Omg just getting up from ice nap!!!! Had to put ice bags all around my neck & back WOW!!!! For anyone out there reading this Post please know martial arts training esp kajukenbo is THE MOST AMAZING training--- it pushes your "spirit" further then you think you could ever go--- it pushes your "will" further then you thought you could reach & pushes your "body" over & up hurdles you never thought you could climb:) Sifu Phil & Sifu Remy you are Aaaaaaamazing:):):) on behalf of the dojo thank you:) -- Kita

Love never ends. Watch when you want to "close or end" family, freindships or any personal relationships. What I know I have done in the past is to run- to close to love. Realize this is your ego. Your ego thrives for one thing--- to separate you from the world. You can "zap" your ego w one powerful bullet & that is "true love." And I'm not talking from someone else I'm talking about true love from within you. Go to. A mirrow & look into your eyes & just smile... Look deep into your eyes & just connect. If this is uncomfortable it's ok, just know our goals are to be totally comfy from within:) our beautiful unique self comes from loving & uniting w our heart self. Love to each of you... When you want to "run" away stop & zap your ego w "self love" & say yes to love & be open to being loved.:):):) dismiss the naysayer ego & fill your moments w love:):);):) love you--- light & love---Kita www.Kitafit.com

Train today w the intention of connecting with your beautiful warrior. Try to train somewhere you can see your reflection.... & then take a quick peek at yourself....connect w a smile... Give yourself love, unconditional patience, & honor your body for carrying you;) now go....go....go train & connect w the wonderful, amazing YOU;) xoxo Kitafit

Good morning my beautiful pure spirits:):):):) reclaim your magical power of self through exercise:) pick one thing today to do just with yourself... A kf mini workout, yoga, Pilates a walk in your favorite place, just go & dance w your sweet spirit:):):) & then take 2 min to write about how this makes you feel...it can be as simple as updating your fb posting just capture your thoughts in writing bring the connection from "feeling & thinking" from your right side of your brain over to your left side by sitting down & writing:):):) I love each of you soooo:) xoxo Kita www.kitafit.com blog

Good morning my beautiful pure spirits:):):):) reclaim your magical power of self through exercise:) pick one thing today to do just with yourself... A kf mini workout, yoga, Pilates a walk in your favorite place, just go & dance w your sweet spirit:):):) & then take 2 min to write about how this makes you feel...it can be as simple as updating your fb posting just capture your thoughts in writing bring the connection from "feeling & thinking" from your right side of your brain over to your left side by sitting down & writing:):):) I love each of you soooo:) xoxo Kita www.kitafit.com blog

Had to go to bed early do I didn't watch all the Grammies AND I did see ADEL sing & has inspired todays post: All of us go through trials, moments of pain- walking in shadows of darkness, hurt that we can barely humanly hold---- yes all these emotions I too have felt & yet what is amazing IT is what allows are spirit to have "glue" to mankind--- it gives us traction & passion To inspire others. This is said to inspire all of you this valentines week-- use whatever your going through to inspire the world:)! Write , sing, produce, create allow your soul to touch the world:):):) Be vibrant, exercise, eat clean fuel, stretch- do yoga just take a moment to connect & honor your pure spirit:):):)!!!! I love you & my spirit connects w u right now:):):) may our wounds be our greatest blessings:):):) xoxo Kita www.kitafit.com daily blog update

When you find your true inner sparkle you provide the opportunity to find your divine wisdom. Start from self care- self love...Train & workout to choose to refine your power. Go towards spending time w your authentic self-// enjoy your spirit, let go of thinking things from the outside bring you happiness rather love true love can only be opened from within.... Love is your birthright... Be pure w your experience of who you truely are... When we live in this world like this everything is opened to us;).,, i love you & cheer you on... Xoxo Kita www.kitafit.com blog

What regrets do you have about your life. If you were To die today/24 what are some of your regrets??? Take 2-3 minutes take a minimoment & reflect on this & then get busy living not busy dying. Start to live purposefully. Make each moment, interaction, social encounter all be a reflection of your life purpose. Call every fiber from within you To live w purpose. I love you & stand right beside you cheering you towards your TRUEST life purpose:):):) Laugh more, breath in nature, create more, have tea w friends, walk your soul, dress up in your favorite colors & scents, eat & reflect w intention, relax get a massage, call your mom & tell her you love her:):):):) You have 24 hours To live what do you choose????

Sweet Dreams may each of you soften to your spirit, may you grasp hand in hand your beauty, may each of your hearts be calm and protected by light, I send you my whisper of love and gentleness. You are well, you are perfect just where you are, sleep tonight with hope and peace. good night....xoxo u

Ok ladies light your candles & get ready for your spa night --it is Friday:) ok here is tonight's recipe to increase shine in your skin. Take tomatoes, sea salt & raw honey mix in a bowl & place on face, neck & hands leave on gently rub in circular motions then rinse w Luke warm water & finish w cool water & then put tea bags from green tea on puffy eyes sit 5 min then poof your face is going to feel energized, refreshed & new:) hugs:) xoxo Kita

Love changes everything to love is to evolve. When we love & I mean to truly love we deepen our internal gps we can better navigate through the world. Love is our truest soul purpose. When we chose to be loving we chose to live in a miraculous ways. To be loving is to be present & free of the past. Choose love over wounds, heartbreaks, the past, ----release the past release yourself from separation. Choose to see a situation differently by choosing to see things/ people/ events by being the presence of love. Live love it will shift your life in miraculous ways. I send you LOVE... Real love.... Hugs.. Kita www.kitafit.com blog

My sacred, beautiful ones:), today my wish for you is to feel the divine connection of your inner dreams. Dip into your pool simply by looking into your reflection, see your beauty. You are here for a short time leave your mark, train & eat & play today w all this in mind:) love to you eternally... Xoxo kita www.kitafit.com

Anything is possible. True beauty comes from within. Look into the mirror & ask: "am I living my life authentically"... If you say.... "what the heck.... Where did the years go.... I feel stuck....who am I... Where is the leader I use to be... Who is this... Where am I going?..." Have an honest moment, & light your fire... Begin the reconnection of fire, change the rules & roles in your life--- growth will bring ripples. AND those who really love you will cling to your strength & back you up like no others. When you change & decide to move foreword put your seatbelt on, everything will shift. Your path in the beginning may be very Rocky and you can accomplish all your dreams. Every dream is rooted in spirit. Your spirit will pull you through ALL adversity. Love to you... Kita:) www.kitafit.com

Happy Thursday;) today I had a silent moment of thought...it was ....how could I ever express, write, speak, train & be in the world in a way that could open women to knowing they are truly perfect & amazing right where they stand. In the flesh & blood, w their choice of hair color, nail color, sweater-suit-scrubs or sweats, children or pets or Both, married, divorced, single, Grieving or celebrating EACH of us is so unique & special to the fabric of life. Lord please bless each lady today who might read this to know she is magical & holds a purpose beyond even her knowing. She must not strive to push her soul for "improvement" for "weight loss" for "losing weight".... I ask she go 2 a quiet place & realize her love & her spirit burns bright. I ask her to light that candle everyday & dare herself to be EVEN more present--- to give us more of who she is:) you are a gift--- we all send you love & cuddles surrender to our rolling out a red carpet just for you:) love you, xoxo kita www.kitafit.com

Hello beautiful souls...Do you ever have a Rage or tearing of hair moment? If so today & for the next 30 days place in a glass jar every negative, sad, horrible thoughts you are having.....(Thoughts you could never admit out loud to another human being....) Everyday put these strips of paper & thoughts in your jar at the end of 30 days (one full moon cycle) then burn all the papers in the jar & then go to a outdoor place where there is running water & drop your "ashes" over this flowing water & ask God to release all of this from your heart, mind, body, & soul. Then go buy a plant & water & nurture it everyday. Also you can then Write a letter & read it "speak truth to power" write a love letter to this situation or ex & tell a new story about how & who it or he was to have a new future you must forgive the past & let go. Then Find & do things that brings you passion & joy for example dance naked in front of a mirror to your favorite song & watch your joy & energy bubble forth... Just try it... It's fun & you'll start giggeling & connecting to a childlike part of yourself. Xoxo you millions of hugs Stand in your Truth & Your Power:):):)

Listening to a speaker today talk about depression being anger turned inside out.... Wow!!! Let's carefully & gently ask our souls what we could be angry about & start to set ourselves free.... Get creative in this flow magical changes occur:):):) xoxo kita

Ok my spirit gift to each of you today is to Embrace your emotions express & own your own power. You are not defective there is nothing wrong with. You;) you can triumph & learn from sadness...if you are depressed just allow your soul to be opened by spiritual practices. Open your heart & soul to outdoor energizing training, & eating bright colored whole foods. Love & light to each of you & remember to stand in your power:) xoxo kita

Hello beautiful souls If you have arthritis in hands or knees or hips please watch inflammatory foods for one week- wheat, (add non glutins food) they add bromide which is what most have allergies too, so cut out corn, sugar, & caffeine- just sub tea add coconut milk then take out nightshade family- eggplant, tomatoes, potatoes, peppers- belladonna increase inflammation . When adrenals are taxed inflammation exists on a core level & your sensitivities are elevated. Love & light to each of you:):):):) kita www.kitafit.com

Ok Karen here is my quick answer for you...here is the thing, I think cleanses can ultimately set people up for very dysfunctional physiologies let me explain: what a lot of people do is do a 10 day cleanse or a juice cleanse...etc...and then they go right back to drinking, and eating excuse my language but crap food. Instead what I love and what I do personally with myself and with my clients is I do a "Food cleanse". What I did and do is go through my clients kitchens and I totally clean out the following: I take out ALL FLOUR PRODUCTS, ALL CORN PRODUCTS, ALL SUGAR, ALL SALT. ALL CORN SYRUP, AND FOR THE FIRST 10 DAYS CUT OUT ALL NIGHT SHADE FOODS LIKE EGGPLANT, TOMATOES, PEPPERS, CUT OUT ALL CAFFEINE. and the biggie is CUT OUT ALL ALCOHOL ALL OF IT NOT EVEN COOK WITH IT OR FLAVOR WITH IT. This is the type of 'CLEANSE" that I do and do with my clients, since I have done this I have personally lost over 20# AND I have had time after time had clients drop #50-70. It sounds radical and it is what I would do if I were you is to take on one or two a week and build up a lifestyle so instead of doing a "cleanse" that will only last a week you are building up a strong foundation. Also i would do cardio first thing in the am even if it is like one of my kitafit mini workout's on YOU TUBE CHANNEL WWW.KITAFIT.COM. Karen you can be super successful You have such a beautiful soul and wonderful family so first start out knowing you are perfect you are in a wonderful place to just take a couple of steps each day. Here is a sample of how I eat: blueberries and rasberries are great with cheese or greek yogurt, hard boiled eggs are wonderful as meals or snacks also nuts like almonds are always in my pocket for snacks, I eat read meat at least 4 times a week of bisson, lamb, steak, or fish with tons of veggies and fresh bright colored fruits. i only drink water or green tea and i drink a "kitafit detox drink" of fresh filtered water with a whole lemon with tons of cayenne pepper, cinnamon, cumin, and ginger....I drink this all the time it opens up my lymph system. So Karen in summary start slowly with detoxing the way you eat start to sub out processed foods with whole foods, start sub out caffeine for green tea and "kitafit detox water" and throw out transfat foods....dont eat damaged processed foods....just think every time you eat you are really communicating with your DNA so feed it with smart REAL foods not chemicals. I think this is enough to get you started big hugs to you let me know how you do and send me updates post to my fb page. Love you soooooooo much and sending you tons of light and love and STAND in your Power. love, Kita www.kitafit.com

kitafit fat burning salad Ok my beauties here is my kitafit fat burning salad homemade dressing: real mayonnaise, virgin olive oil, liquid amino's, jalapeno mustard, sesame oil, real grated Parmesan, cinnamon, cayenne pepper, cumin & black pepper:) Toss in albacore tuna & fresh greens & your good to go:)

Ok my Beauties Here is Week 4 workout 1: Incline Chest press followed by Deadlift toning your legs and your core the super set standing leg extentions remember to exhale as you kick then do biceps curls superset with triceps. Under 3 min so ladies just do 2x through and your done for the day...if you have more time great but what I want you to do is a workout EVERY Day and when you do kitafitmini workout's you CAN train every day and actually look foreword to it! Hooray!!! Also you can go to my kitafit you tube channel and subscribe and every day get a new FREE workout or motivational tip! Hugs and Love stand in your power and Let your light shine. xoxo Kita www.kitafit.com

"Kitafit Fat Burning Water" Drink glass of lemon, cumin, cinnamon, cayenne pepper to get your body energized:):):) woot woot

Use exercise to Move the lymphatic system, I want you to think just 7 min everyday this is what I want you to think is my goal. When we think I have to go to gym & train.... You can just get overwhelmed... Instead if you think everyday i am going to Exercise for 7 min (2 rounds of kitafit mini workouts) or go to my YOU tube channel: Kitafit you can download over 70 fitness/ mini workouts that will support you. Also take out sugar intake or foods made from corn syrup remember cancer cells are glucose supported- sugar takes energy away-- you can do it--- in fact say to yourself right now--- I CAN DO IT:):):):)!!!

Kita's Poetry: Ocean Tribes Woman As I walk the beach My pink hair pulled tightly into a rhinestone baseball cap, my warmth gained by a flouresent orange sweatshirt, my pink feathers braided into my hair flit in the ocean breeze. As I walk the waves violently pound the sandbar, I pass women from my tribe... Yes I see wisdom, courage & confidence in these elder tribes women... Some wear sunglasses & carry Starbucks cups, & have outfits neatly pressed others like me wear clothes worn & thrown on & walk with tattered leashes w odd looking dogs dragging them down the sea shell carpet. We are each different, yet today we all heard the cry. We all came to the ocean to stretch our legs & deepen our spirits. Yes.... Yes... I can hear your cry... You.... & you... & you....I see your independence it had a cost... I see your tattoo... I have one too.... If we look closely we would see to be a woman is a marvelous, sumptuous, delight! We each have a calling, some of us it's motherhood, in fact I delight in watching you.... Gently rub sea sand out of your little ones eyes...for others who are single there is a youth- a vibrancy of what is to come-- a walk of anticipation. For my elder tribes woman it is a stature of rooted groundedness. A stare so silent into the ocean's horizon a storm could not break... Awwweeee I love each of you, I love being a woman, I love walking on my beach, I enjoy seeing each of you ..... You remind me of my past excitements & joys, you remind me of my sacred future & you remind me mostly to be present in this moment... The oceans call to relax & admire myself, my walk however strong or weak it is & always will be mine....

Let the beautiful light dancing on these tiny flowers be the light in your cells -- healing & energizing your life passion & purpose:) xoxo Kita

Happy Friday Ok my beauties we are going to do Chest, and Arms and Abs today in our Kitafit Mini Workout Here is the breakdown start out with chest press superset with lower pelvic tilt abs with legs coming in and out, then dynamic horse stance horizontal move one leg and opposing arm in and out then do single leg lift plank out then stretch to each side. Run through this workout 1-4 times without a break or take one if you need to...you are your own boss so if you want more of a cardio response just go straight through take 10 second break and then hit it again. Enjoy and keep me posted on how you are doing. Love and Light, Kita

Some of you have had some injuries here is a quick download to help you heal a foot/toe/ankle injury & how you can still train in the gym: Ice, then soak in warm water in 1/4 cup Epsom salts (sodium chloride will help heal) take sublingual arnica you can get at health food store, then do machines like leg extentions, lying down hamstring curls, inner/ outer thigh machine then move to seated lat pull downs, free weights biceps curl, tricep overhead extentions & get cardio on bike seated in recline:) position hope this helps do 3-5 sets;10-15 reps each tempo:1:3:1 rest :30 Hugs & light:) Kita

Good morning beauties: today let's think about our life purpose- what is your CORE purpose? Choose to live today standing firm w purpose. Close your eyes & breath into your heart & ask: please reveal my purpose & allow me the strength to live w purposeful intention:):):) Now go take on the day w vigor:):):) love to you:) & your beautiful journey:) xo kita

Hello Beauties here is Thursday Mini Workout it is a Power Leg and Bootie Day We are going to start out with one heavy weight doing a lunge straight back and then do 4 reps then take back leg back and angel back and do 4 reps then do knuckle pushups for 5 power pushups then do back yoga stretch then do power legs in and out leg push. This workout is 2 min do as many circuits as you can remember the most important thing is to just get in a mini workout something is better then nothing. How you are going to build up your strength is one workout at a time. Love and Hugs....xoxo Kita Let me know how you are all doing...check in at my blog I am updating daily. Hugs...www.kitafit.com

Take a bubble bath w candles... Nurture yourself even if it's 5 min quick bath & watch your soul respond;)

In the state of complete surrender ONLY does the miracle occur & your teacher, book, training program does & WILL show up:);):) We can shift to new neural patterns by repeating positive behaviors--- that is why I have created my blog & videos I want to support & connect w you to help you stay on point & be successful:) I love you & I stand in your truth & power as complete possibility right now:) love & light:) reach out today I'm your fitness buddy ... Go for it:) hugs...kita from www.kitafit.com

Good morning today let's create special Healing zones in our day:) mind, body & spirit. Lets start w some green tea & start your day w a great multi vitamin, 5000 units vit d, 1000 fish oil, magnesium (to help w nerve conduction), zinc (help w energy). Do a nice powerwalk, your favorite exercise class or do a couple of kitafit mini workouts to get your body refreshed & energized:). Take a bath w Epsome salts light a candle:) pray or meditate even if just for a min (this will help calm & center your body) and SMILE:) Create these healing zones in your day & before you know it you will find great weight loss success:):):) xoxo Kita www.kitafit.com blog

Ok Here is a great Mini video to mix with today's heavy free weights please allow these video's to inspire you and feel free to shadow box in your bathroom, kitchen or bedroom mirror just do what you can...just get an idea in as little as 2-3 min you can start your fat burning in this workout. Ladies we need to just get you excited and moving...it is these little steps that will get you going. Just do what you can and remember you are amazing stand in your power, stand in your light Love and Hugs...xoxo Kita

Ok here is Day Three Workout Video you just need one Heavy Weight with light reps Start with powering out Biceps Curls just do between 4 and 6 reps keep spine nice and neutral then do overhead triceps exhale on the way up then do Dead lift with a light swing down to floor. So just go through this as many times as you can 1-5 times will give you a nice cardio and metabolic fat burning response. I love you all so much go for it and do what you can...Hugs Kita Johnson

Good morning from Encinitas Ca:) sending you all hugs & love remember to eat protein to help w carb cravings:):):) also take one Gtf chromium first thing in am will also help decrease & help w/ carb cravings:) xou...Kita

Week three day two, first set do burpee dynamic just do set of 5, then do punch with free weights. then do burpee's focus on core staying strong, then do seated squat with biceps, then next exercise work on stabilization and side leg lifts, really focus on strong base and pull in belly, then do over head triceps focus on keeping elbows in toward each other. Good luck please foreword and share with all your friends...big hugs good luck...www.kitafit.com...Kita Johnso

Happy day:) my beautiful wonderful- passionate souls:):):):) Monday we are going to talk about sugar cravings & belly's & why we have them & why they are so hard to get ride of & how 2 break the cravings. I need you To start a food diary today & begin to see a pattern around eating processed foods-- chemicals, sugars, salts & flour see how these substances set you up to crave more & more junk & processed foods. Not only is this creating a craving cycle that just increases the need for more calories it also increase yeast & overgrowth of candida yeast & Estrogen Dominance (in men & women.) So if you have a big belly this is why. Let's talk about yeast & overgrowth of candida. If you eat chicken, beef, milk that has hormones you have disrupted your gut health. Please start to eat antibiotic free & pesticide free sources to help maintain ph levels in gut. Go to health food store & buy a probiotic you can take 20 min pre meals. Also We need to maintain serotonin & dopamine levels so our cravings will be suppressed the best way is to respond to sugar craving w a protein. (chicken, beef,hemp, nuts, fish etc.) Blood sugar reduction should come mostly from eating clean sources of protein, fat & carbs only in the form of veggies. (Not bread, pasta, cakes processed foods from boxes & chemicals.) So in summary: 1-choose to eat protein when your craving sweet carbs, 2-take a probiotic 20 min pre meal 3- keep carbs under 60-70 per day 4-eat organic pesticide free xoxo go to www.kitafit.com blog for more tips:) xoxo kita

I choose to center my spirit while power walking at my favorite beach:)

Last night I got a tiny miracle. I learned Miracles happen when you let go of all thoughts of being alone. Fear is a sign of doing things on your own. Or vice versa if you feel alone you are operating from fear... We are all connected, reach out there are people who want to help you. Open your arms, open your eyes allow your soul to open... Miracles surround you right now, relax & stop struggling & sacrificing, stop wrestling, let go of judgements remove your filters of "being separate" or "being alone" & open to the love of strangers, friends, family & faith. We must let go of the old stories- the past must be let go. We must create space so a miracle can happen. Last night in my bible study I go to a "stranger" -a tall woman from Africa & her son were standing in the doorway & I immediately felt a connection. During our bible study I was so moved by this woman- Cecilia. She spoke of traveling back & fourth to Africa, Korea, Japan & spreading the word of God. Her eyes had a special sparkle, her clothes worn, her hands strong, her face deep wrinkles- her voice w the female strength of Martin Luther King & an angel. She completely captivated me. Her humbleness & strength were awe inspiring to me. Her son 19 years old, sat next to her, 6'5" , strong African man had the same sparkle. Wow my heart was just so opened as i listened to them both speak...what amazing members of God's tribe sat amongst us....at the end I prayed & I got a little choked up as I just wanted to truly thank both of them for coming... To me in my walk w Christ I've always learned the most not in "church" rather through people such as her & her son-- people who walk their faith. Just as I was leaving she got up, as she put her worn shoes on I smiled at her... She smiled back & came over to me as I was passing out the door to leave & said ..."kita, God wanted me to come tonight & give this to you.... (Please remember God is always WITH you. Continue your fight & goodness in this world.. May Your light shine in a dark stadium...so all can see...." ) Then she handed me a tiny square note. It was dark out so I could not see her gift she just pushed it deeper into my hand and said this is for you... God wants you to have it. Josh & I then together walked to his car... I got in & we spoke about how magical the study was & then I reached into my pocket to read her note & it was a brand new $100 bill folded up. I burst into tears, God does hear our cries. I have a personal relationship w Christ & I know miracles do & can happen. Please feel free to share this. I love you all, God loves you:) you are protected & watched over never forget this:).....xoxo Kita www.kitafit.con

Researching & updating data for book & blog please everyone Increase vit d. I take 2000-5000 units a day. Vit d will help fight breast cancer (infact you can cut breast cancer over 50% if epideminal tests over 52 nano grams) diabetes, heart disease Help w joint pain, fibromyalgia & increase your energy. Vit d deficiency costs us in USA 40-56 billion dollars in health costs- breast cancer, heart disease...Vitamin d is actually a hormone-- most of us are really deficient. Skin can't make vit d for you on east coast & Midwest. (if your north of 55 parallel you will not absorb vit d in the winters) Also if you wear sunscreen you will not absorb vit d:) so get your vit d everyone:) hugs;)kita www.kitafit.com

Ok I want you to imagine you are a beautiful statue of confidence, stand tall, now reach up your arms to the sky & breath in love, breath in self esteem, think & breath in beauty, peace, abundance, passion & purpose .... Now lift your arms up.. Up... Up ..., in the sunshine & air & breath in 3 deep breaths thinking about all of this & then hold then exhale out strongly:):):) Yes...now feel your energy.... Nice huh... Shift your mood by shifting your thoughts anchored in shifting your physiology;):):) sending you hugs:) xoxo Kita

Go for a beautiful walk today & as your walking think of 30 things your greatful for. Then do 5 sets of supersetting pushups & abs 10-15 reps. Finish w yoga poses- downward dog, plank, triangle pose:) xoxo:) drink 40 oz lemon water:)

Happy Sunday everyone;) I'm excited to go for a nice long swim & try to let my muscles lengthen from yesterday's narly Kaj session. Here is the workout I am slowly getting back into swim shape so join me if you can; warm up 100, then 8 -/25 for speed, rest :10 then 4 -50 for speed rest :25 then 2-25 kick alternating 2-25 breast then a mix breast, free, back& some tiny fly 200 cool down. Sweet & simple:) First priority is to enjoy my swim:) second priority is to honor my sweet soul while I train & third is to breath.... Awwweeeeyeah:):)! Remember just do what ya can it's your training you define your limits NO ONE ELSE:) xoxo you:) kita. Www.kitafit.com blog

My twin gave me the best Christmas present ever:) an underwater iPod:) I love it my swim workouts now have "the eye of the tiger" as a part of my motivation:) listened to some "enya" as I cooled down:)

As a fitness trainer I've noticed two things lately. One being in dressing rooms trying clothes on I've heard women saying the most hurtful things about their bodies..."I can't wear this my thighs are too big..." "I could never wear this it shows to much of my belly"..." My boobs look saggy in this suit" ..." I can't go out to that party NOTHING looks good on me...." I could go on & on....this makes my soul sad & I'll tell you why. I wish I could jump out of "their" mirror & hug them & say...."can you believe that great baby you gave birth to?"... Can you believe that accident you over came?"... "can you believe you've overcome injustice by someone you loved & found forgiveness for them?" .... "can you believe all the smiles you gave to those kids after giving them that special party?"..."Can you believe how giving & unselfish you are?"...."Can you believe how magical & wonderful your smile is?".....I could go on & on..... The other thing I've been seeing is women & men at the gym practically killing themselves...red faced, panting, sweating looking like death warmed over, they have a look of pain & self disdain.. I just want to go over put my hand on theirs & say "stop". "please stop ", ..... Go look in the mirror & see how beautiful, & amazing & wonderful YOU are. Stop beating yourself up, you don't NEED to change or pile up more blame & work on your spirit, rather you need to find peace & balance & THEN begin." My heart screams out to all of them..."you are beautiful & amazing..." please let us all begin our 2012 by formulating our fitness programs based on "training" our "authentic self". Find yourself-- don't try to escape or run from yourself... Become more of who you are. Integrate your body, mind, heart & spirit by asking each of these amazing dimensions of yourself- "what do they need? " Spend 2min w your heart..."how are you heart, what can I do for you today?" spend 30min w your body "what can I do for 30 min today to honor you?" spend 5 min w your mind, "what book or activity can I read today to honor you?" and lastly "what beautiful soul can I do to kiss & love on you with today?"..... Maybe instead of killing yourself in a spinning class do yoga, or maybe your heart wants to walk at your favorite spot? Or maybe your soul wants to curl up w some green tea & read a poem. Or maybe your body needs a massage, steam & swim? Begin to HONOR your body, heart, mind & spirit in 2012. When you begin to think about fitness like this lasting changes will occur & your inner smile will return greater then it ever was. Love & light xoxo Kita www.kitafit.com blog

Good morning beautiful souls:) remember life is really about those small choices we make every day, keep choosing those little things in a healthy positive light & success will rush towards you:) xoxo Kita www.kitafit.com blog page:)

Wed daily Food menu & ideas;) Breakfast: hard boiled egg w steamed buttered broccoli one slice gluten free bread w almond nut butter Mid am snack: protein shake no fruit-- protein powder(22 g protein NO higher then 7 grams of carb) Lunch: dill butter w fresh wild salmon w buttered green beans & tossed salad w sesame oil & braggs amino's Pm snack almonds w orange pepper Dinner: grass feed beef-steak w steamed buttered & cayenne pepper spinach w fresh tossed wild green salad & small baked sweet potato. Get your cardio in first thing w no food;) maximize fat burning lift weights later in day:) Xoxo kita

Get on the gauntlet set it to manual do level 2 (super slow but walk up kicking back leg out then turn to right kick left leg out 10 reps then turn so you are walking up backwards for 10 reps level 2 then switch to left side kick right leg up for 10 reps & then rest by going up to level 5 then do 15 seconds on level 9 (running up) do this cycle for 10 min.... You will be soaking wet when you are done:) congrats:) you are now done:) do some abs & stretch & have a great cardio/ fat burning workout:):):) xoxo Kita

As you go to sleep breath in fresh thoughts of healing light...imagine your entire body healing & resting on a cloud of white light that will float you wherever you want to go.... Look around your "imaginary sanctuary" create your perfect paradise. Really feel your shoulders releasing tension, your heart rate dropping, your cells reenergizing....Now Go & be filled w light & love:) sweet dreams my love bugs;) xoxo Kita www.kitafit.com