21 Day Detox ... DONE!!

WOWZA ... 21 days FLEW BY!!

I thought this detox was going to be WAY harder to stick with for the 3 weeks.  I mean, believe me, I had my moments where all I wanted was a cookie, but I did NOT cave.  I stuck to the program.

So, results?!  In 3 weeks, I lost just under 13 pounds!!  Plus, I notice over all just a lot more definition in my body.  Things are tighter, more drawn in, the skin is taut and supple, things seem to jiggle a bit less!

And how am I feeling you ask?!  I feel GREAT!!  I don't even feel the "need" to go back to what I was eating before, although, let's be honest, Christmas is this week and I will be eating filet at our family dinner.

My plan for the week is to ease back into normal food, adding just one thing at a time.  I am starting with adding a little grains back, then beans, then eggs, then meat, then dairy.

I would like to say I am done with sugar, but I won't make promises I can't keep.  I have a sweet tooth.  I want to control it, not eliminate it!

Here are the week 3 meals I know you are dying to see:

Here is the scale photos comparison:

And this is before the detox and then one week after I finished (after I reincorporated normal foods):

I am really proud, not of just my results, but of the fact that I completed this detox that I questioned ever being able to do.  :)

If you want more info on the detox, please let me know or check it out HERE.

December Detox Phase 2

Week two ... check!!  I really can't believe that 2/3 of the detox is complete!  I mean where did the last 14 days go?!

I found 2 fantastic recipes that I LOVE, LOVE, LOVE and ended up eating nearly every day - the Hearty Miso Soup and the Pinto Beans and Rice.  Plus, it was so nice having a ton of fresh fruit every morning for breakfast, though I do miss yogurt and oatmeal for sure.

Not missing much else at this point.  I am still eating grains, just no animal products or by-products.  I surprisingly am not starving. I space my meals out evenly during the day and am drinking a boat load of water. 

This week a new supplement, called "Detox" was added to the rotation.  I can tell you it is NOT my favorite.  I mix it with super cold water, shake, let it sit for about a minute, then shake again and down it in as close to one gulp as possible.  Still not loving the "Alkaline" either, but I have found that if I add a bit of lemon juice to it, it is much more palatable!  

Not noticing any big changes, just a continuation of the changes noticed in week 1, which you can read about HERE.

And now for the Week 2 Meal Recap! ;)

Phase 1 of My December Detox

So back right before Thanksgiving I told you I was planning on doing a 21 Day Detox.  Well, I have completed the first week, and so far, so good.

When I first looked at the recipes, I freaked out a bit - I have never eat so many veggies in my LIFE, but I already committed to this after contemplating it for oohhh 11 months! ;)

The program recommends that you follow it to a T for optimum results.  I knew that would not work for me - I would not eat the meals, and I would not have time to prep them all.  So instead I went through the book and picked out a couple meals I knew I could handle and I prepped those for the whole week.

The prep work really saved me through out the week because there is A LOT of food over the course of the day and the timing is super important.  Here are some of my prep photos:

In just ONE week I'm down 5.7lbs!!!  While I'm over the moon about the weight loss, I'm actually doing this program to reset my system for the new year and instill some better eating habits that have been lacking as of late.

Here are some of the other things I'm noticing as I detox:
* skin blemishes clearing up
* dark undereye bags lightening
* excellent sleep quality
* few to no cravings
* clear urine = hydrated

Here are my very awesome looking and DELICIOUS meals from phase/week 1:

Insanity Results!

I was going to post my INSANITY results today, showing how my body composition changed over the last 63 days, because let me tell you, it did. I lost 5 inches in my waist alone!

But posting before/after photos of JUST the last 63 days would have been a huge disservice to all of you AND to myself.

You see, my results from Insanity had almost nothing to do with the last 63 days. The nearly 5 years that came before the last 63 days and the well over 5 years that are going to come next... that's where the real work was/will be done.

Anyone can commit to a program or heaven forbid "diet" for 21 or 30 or 60 or even 90 days. There is a light at the end of the tunnel, a stopping point, a limit on programs like that. But could you do it for a year? What about 2 years? 3? 4? 5? What about a lifetime?

Results are more than about wanting them, more than about working toward them, more than about achieving them even. Results are about falling in love with the process, assimilating the "work" into your life, and acknowledging that the result you have your eye on is not the end point, but rather the next starting point.

It didn't take me 63 days to complete Insanity, it took me nearly 5 years, and I'm ok with that because here is the difference between a lifestyle and a diet:

One works, the other begins with DIE.

Which would you prefer?

Insanity Recap (in Selfies!)

If you have been following my journey on Facebook (and I hope you are!) you will have seen quite a few post-workout selfies over the last couple months, but just in case you didn't catch them all, here is a recap:

I completed 63 days of an at-home workout called "INSANITY" and let me tell you, it is aptly named.  This program is the most mentally and physically rigorous workout program I have ever done.  There was blood (pumping, not flowing), sweat, and tears for sure!

Today was the final fit test for the program, and not to toot my own horn, but I knocked it out of the freaking PARK.  I improved in every single exercise, except push-up jacks which I had to omit because of a wrist injury.  Here is the progression:

I chose this program because I wanted a CHALLENGE, and a challenge I got, but I also got results!!

If you want to really challenge your body AND your mind, please reach out to me so that we can select a great program that fits YOUR needs and goals.  <3

I can easily be reached at kasey.phillips@gmail.com and look forward to helping you!

Why I Want to Detox

I have been thinking about doing a detox since January, yep, for almost a whole year now.  I FINALLY pulled the trigger and ordered a program.  I am pretty excited and pretty terrified too.

I have done a mini-detox before.  3 days of vegan eating, very low calorie, safe and effective, but only 3 days which is not enough time to cleanse my entire system.  The 3-day detox definitely helps eliminate bloating, helps reduce sugar cravings, and gets me back on track.  If you want to read more about THAT detox, click HERE.

This detox was a LOT more complex and comprehensive, and 7x as long!  :)  The detox I have committed to is 21 days (3 weeks) long.  It is designed to clean out the digestive system and then restore it with prebiotics and probiotics.

Below is a video that will do a MUCH better job of describing this program than I ever could, so take a few minutes and check it out.  :)  I'll be starting the detox on Tuesday 12/1 and can't wait to see (and share) how it goes!

Abundance Checks

A friend told me about New Moon Abundance checks. Have you ever heard of them? I hadn’t until she told me! Today (11/11/15) is the new moon so I figured I would share if anyone is interested in trying this.

Here is the concept: New Moon Abundance check writing is a ritual for manifesting, using the energy of the New Moon each month. You are asking the Universe to bring increased abundance in your life, in some life area, financial or otherwise. I am told that, you don’t even need to believe that the check will work when you write it, although, believing is seeing.

There is a traditional manner, which has been handed down. If you do not have a checking account you can draw a check on a piece of paper and fill it out the same way – the results will be the same, more abundance for you. Or you can download a PDF of Abundance Checks here: http://newmooncheck.com/wp-content/uploads/2012/09/Abundance-Check.pdf

How to Write an Abundance Check:

1.) Within 24 hours after a New Moon, take a check from your check book or print out the Abundance checks and where it says “Pay to,” write your name.

2.) In the little box on the same line where you would fill in a dollar amount write “Paid in full.”

3.) On the line underneath your name, where you would write out a dollar amount, write “Paid in full.”

4.) Sign the check: “The Law of Abundance” and under the signature line, write “Thank You”

5.) Leave the date blank (or you can date it with a specific date that you believe this amount will come to you.)

6.) Put it in a safe place and forget about it. The Universe will take it from there. (Stop thinking about HOW.)

So, is anyone going to try this with me?! I am interested in seeing how we all manifest different forms of abundance! :)

Mind Over Matter??

We are all familiar with the concept of Mind Over Matter, but do we actually know what it really means?  I thought I did, but I didn't ... until this weekend, when I completed the Benchmark Integrity Course.

I walked into the conference room of the Newport Marriott Resort and Spa on Thursday morning without a clue as to how the weekend would develop.  I had been anxious about this 4-day course for quite some time, and even considered postponing it again.  (I missed the February rendition to go to Hawaii, and the June one to have my tonsils removed.)

I was nervous as hell, and it seemed that I was the only one in the room who did not know someone else in the room - the lone wolf so to speak. Until actually writing that this very instant, I never made the connection of that particular piece to how I live my life.  I have always been the one to volunteer to do the group project by myself.  Always took on the independent work.  Always hesitant to let other people take charge of something my name is on because I didn't really trust them to actually do it to MY standards.

As the course began, I soaked it all in in complete silence, observing more than participating.  I did as I was told, did not break the mold, did not speak out of line, barely spoke at all.  And as the day progress, I got more and more frustrated with the people in my "class" and on my "team".  I was frustrated with the disengaged, the ones who laughed, and the ones who seemingly could not perform a simple task.  BUT I did little to rectify the situation.  I held back, because as far as I was concerned, it was their problem, not mine.  Sounds like quite the team huh??

I am not going to go further into the details of the weekend, as I would rather everyone experience it for themselves.  I highly encourage you to watch this short video on Benchmark Courses: https://vimeo.com/timokelley/review/130379249/beaafb9978

I will however share the 2 biggest things that I learned this weekend.

The first is something that when it was first said seemed incredibly too simple and yet hit me like a TON of bricks.  Anything that has happened in your life happened FOR you, not TO you.  How powerful is that way of thinking?!

• Being accepted into only 2 of the 12 law schools I applied to was a huge disappointment, but ultimately the decision to attend one of those 2 schools resulted in some very close relationships, the opportunity to travel, an excellent education, and an overall gratifying and enjoyable law school experience.

• Getting Mono in 2010 and having to move back in with my parents was horrible, but ultimately it lead me down the path toward health.  It was the spark (or reality check) I needed to make my health and fitness a priority.

• Weight issues plagued me my entire childhood and young adult life. Now I know it was so that I can help people struggling with the same issues, with complete empathy and understanding, and inside view as opposed to an outside one.

There are so many things that I thought happened TO me, but in reality when I look back they happened FOR me.

The second thing is that I am who I am only because I think I am that.  I can think I am anything and make it so.  I am an open and outgoing woman.  :)

If you are interested in learning more about Benchmark, please do not hesitate to reach out to me or visit their website at www.benchmarkcourses.com for additional information.

6 years?!

I can't believe I have had my little furbaby for 6 years this week!!

I remember the day I brought her home from the rescue center. I asked my sister to come hangout with her because I had to be at my Tuesday night Trial Practice class with the best professor in the world, Judge James Rogan.

Maddie has been with me through all the ups and downs from the last year of law school and studying for the bar to fulltime legal work, from nearly yearly moves to living with my parents without me for a year or so. She has been a trooper.

When I was a student and unemployed I got to spend a lot of time with her. When I started working in the legal field, the time spent together got less and less and she actually started acting out.

I would come home to destroyed furniture, tipped over water and food bowls, and various other things in disarray. She would wake me up at 3 in the morning by jumping all over me and scratching at the corner of my bed. She got very aggressive and was often nipping at my feet and ankles.

I knew she needed more of my attention but I had no more bandwidth. I was working long hours and spending copious amounts of time at the gym trying to at least maintain my weightloss. Weekends were easier to spend time with her, but it was not enough.

In March of this year, I started coaching, working for myself from home (or anywhere else I choose). Maddie spends nearly the entire day with me, sitting on my lap or laying under my chair when I'm working, watching me when I am working out, and cuddling up with me when I take a break. She has completely calmed down. No more incessant scratching, no more 3am wake up calls, and most importantly no more ankle biting.

Maddie is the closest thing I have to a child right now and I am so thankful that making the choice to coach has allowed me to spend more time with her. smile emoticon

#throwbackthursday #tbt #furbaby #kitty #mywhy

Flexibility!!

It's #TransformationTuesday and this one is brought to you by FLEXIBILITY. smile emoticon

As many of you know, I chose to do a sort of "Recovery Workout" after my tonsillectomy in June. I started the program on 7/20 and just finished up last week. For 60 days I traded in my HIIT workouts for low impact ones, but they still kicked my butt!

While I didn't see the number on the scale move much (only about 3 lbs lost), I saw a whole bunch of other changes, including greatly increased core strength, improved balance, more defined shoulders and upper back, separation in my quad muscles seen on the sides of my thighs, and most noticeable of all, exponentially increased flexibility.

The photo shows me in a forward fold at the beginning, middle, and end of the program. I am positioned such that I am just beginning to feel the pull on my hamstrings in each photo. Can you believe the difference?!

If you are or have been lifting heavy weights, have been running a lot, or just in general are experiencing tightness or inflexibility, then you should definitely be incorporating some sort of flexibility training I to your routine. And boy, oh boy, do I have the perfect program for you! 

Own Your Tomorrow

I have had the opportunity to go to quite a few games and events at AT&T Park over the last couple of weeks. While there is always so much to see and do at the ballpark, there is one thing that catches my eye without fail.

On the right bottom corner of the scoreboard, there is an advertisement for Charles Schwab and in script font, below the logo, it reads "Own your tomorrow."

The first time I saw this, or more precisely the first time I realized that I saw this, it gave me a little jolt, a confirmation that I was headed in the right direction by quitting a job that made me feel stuck and venturing out on my own, following my passions.

No longer am I trapped in a cubicle or office for hours on end. I can work at home, in a park, at a library, in a coffee shop or on the beach, among other places. I don't have to be in the office by 8 or there long after the boss leaves. I can work 16 hours one day and 2 the next, I can sleep in until 11 or stay up until 3am. I don't have to take projects that I don't believe in or that don't inspire me. I get to do the kind of work I enjoy and use both my creative and analytical talents. I don't have to request time off in advance, check other people's schedules, or limit myself to 10 days of vacation a year. I am free to designate and design my "off" time as I please.

Because of coaching, I am owning MY tomorrow. Are you owning yours?

My Body Never Failed Me

#TBT to the first time I went to Hawaii, just over 5 years ago now!! I went for a wedding which was gorgeous!! The day after, my friends who got married took us all on a hike to a waterfall. It was beautiful, tropical, special, and I pretty much missed the entire thing.

You see me hiking in the picture so I am sure you are wondering how exactly I "missed the whole thing". I went on the hike of course, but I did not ENJOY the hike. In fact, I spent a good majority of the time looking down at the trail trying not to trip and cursing my friends for suggesting this in the first place! Instead of taking in the lush scenery, I was focused on taking in air, huffing and puffing. Instead of conversing with the group, I was constantly bringing up the rear and causing them delay. Instead of a sense of accomplishment for reaching the waterfall, I was filled with dread at having to make the return trip.

I missed the sky and the flowers and the trees. I missed connecting with people. I missed the excitement of reaching our destination. I missed enjoying such a cool, different experience. I missed all this not because my body had failed me, but because I had failed my body. I fed it garbage, used and abused it, and took it for granted. I ran my immune system into the ground until my body physically forced me to stop (about 6 weeks after this I was diagnosed with Mono and bedridden for weeks).

This hike essentially marked the end of my inactive lifestyle, the end of missed adventures, and a conscious shift in how I treated my body. Now, I feed my body right, I condition it, I compliment it, and I treat it with the respect it deserves for faithfully serving me. My body has never failed me, and now I am not failing it either.

Consistency and Change ... and Football!

It's Thursday and the official start of the 2015-2016 football season which means I MUST post this #throwbackthursday photo!! smile emoticon Can you even believe that's me?!

A few Christmases ago I took my dad to a 49ers game at #Candlestick (my first and only game there). The Niners were SO BAD at that time that it was a complete SHOCK that we beat the Bucs, but we did. And do you want to know why we did?!

Two things contributed to that win, (1) consistency and (2) change. They seem mutually exclusive right? But there aren't. The players and coaches continued to work day in and day out to improve their skills, plays, knowledge of opponents etc. BUT they also made changes where needed, changing QBs three times that season to find one that worked in their offense. Change and consistency.

These are the 2 things that have helped me in my weightloss journey. I am consistent in what I do (workout, eat for my body, feed my mind with positive thoughts, meditate and journal for my soul, drink tons of water and do my best to get plenty of sleep). I also change things up when necessary (new workout routines, different types of workouts, new meal plans, recalculate caloric intake, increase water consumption, vary my schedule, etc.)

It has taken me a long time to see how consistency and change work TOGETHER. If you need help with consistency and change, I host, online, accountability groups that knock your socks off, as long as you (1) are consistent and (2) change things up.

Email me at kasey.phillips@gmail.com, subject line "Consistency and Change" so I can give you more details. smile emoticon

#footballseason #49ers #TNF #ThursdayNightFootball #footballfanatic #deflategate#TampaBayBuccaneers #QuarterbackControversies #faithful #goldblooded #tbt

Convex or Concave?

This #TransformationTuesday is brought to you by convex and concave curves! wink emoticon

About 4 years ago, 7ish months after I started my weightloss journey, my sister and I embarked on a hike around Pinecrest lake. I was so proud of myself for just wanting to go; completing the trek was icing on the cake.

I was so excited to take pictures because I was more comfortable in my body and proud of the work I had put in to losing the 50lbs I had already shed. I think I made my sister stop at nearly every vista for a mini photoshoot.

This weekend I had the opportunity to complete the same hike with about a 3 mile addition to Cleo's Baths tacked on in the middle. When I batted away a bug, my sister said "5 years ago you would have freaked out at that." I responded "5 years ago I never would have been out here."

There is a 50lb difference in my highest known weight and the left photo, and another 50lb difference between the left and the right photo. (100 lbs TOTAL LOST!!) You will notice my slimmer face, smaller calves, and how my middle section is now concave instead of convex (goes in instead of out!). But what the pictures don't show is that I went from hating hiking to loving it, from homebody to adventurer.

It is amazing to think of the LIFE I have GAINED because of the POUNDS I have LOST.

Are you looking to GAIN part of your life back? Do you want to play on the floor with your kids, fall in love with the outdoors again, or just climb a flight of stairs without being out of breath?! Do you want to transform your waist from convex to concave? I can help with that, but you have to take the first step and contact me.

When All Else Fails, Unplug

This weekend I had the opportunity to spend a little time at my grandparents' cabin near Pinecrest Lake. One of the things that I both love and hate about being up there is that there is absolutely no Internet or cell service.

I complained about this on the way up, and used every last second to check my social media, respond to emails, download things I might need etc. But honestly, it was kind of nice to "unplug" for 48 hours or so.

At first I continued to check my phone even knowing all it was good for was the time, but that subsided and I found myself enjoying the company of my family, and the sights and sounds around me instead. 

It was kind of nice to have a "no screens" weekend (except using my phone as a camera). Now I feel refreshed and ready to jump back into reality. When was the last time you unplugged?

Challenge: Meet New People

I used to be super shy, like would not even order my own food at a restaurant shy. Most people think I just grew out of it or got over it. The truth is though that I have to WORK AT IT, every single day. 

I like doing things with people and having friends, but the process of meeting new people is like torture for me. I have learned that despite that sinking feeling I get in the pit of my stomach when I sign up for an event or class or even accept a date, I need to push myself to step outside my comfort zone so that I don't miss out on the activities I want to do!

I am challenging myself to do new things every single day this year, but I'm about to up the ante and challenge myself to meet new people every single week by attending or hosting some sort of activity/event.

Yesterday was the first step. I joined a Women's Midweek Midday Hiking Group on MeetUp and went for a hike in Half Moon Bay. I had a GREAT time!!

What is something YOU need to work at every single day whether people realize it or not??

DECIDE. COMMIT. SUCCEED.

I've been seeing a bunch of last first day of school posts and recruitment/rush shirts in my newsfeed, and it made me a little nostalgic so I went through some old photos and pulled out my one remaining AKPsi t-shirt (the rest I had made into a quilt).

It is hard for me to believe that the person on the left is technically the same person as the one on the right. The physical transformation is quite obvious - I've lost 110lbs since that picture in my Blue Angels Rush shirt. In my opinion, I look younger now than I did then, I feel better, and I am certainly healthier. But this #TransformationTuesday goes well beyond the physical.

I was a second semester freshman in college in that left picture, studying for a degree in Business Administration, unsure of what I wanted to do beyond the general "make as much money as possible" thing. Now, just over a decade later, I've finished that degree, gone to law school, tried out the whole lawyer thing, and found out that I don't just want to "make as much money as possible." I wanted that and MORE.

I want to make a positive impact on the world, to be able to go to bed at night saying that I did something GOOD that day for someone else, and to actually enjoy my life instead of working it away. I found that in coaching. heart emoticon

Just like losing 110lbs, I DECIDED I wanted something different for my life. I COMMITTED to that decision despite trials and tribulations. I will SUCCEED in creating the life I want to live.

PS: For those of you still in college, RUSH AKPsi. I am extremely thankful for everything I learned (and still learn) as an AKPsi brother. Participation in this wonderful organization no doubt laid the foundation for my entrepreneurial endeavors and has resulted in some of my most profound relationships.

Virtual Book Club: The Answer to How is Yes

I started running a personal development book club a few months back as a way to keep myself accountable to my own personal development endeavors AND so that I could discuss the epiphanies I had with people instead of just talking to myself!!

Normally we read one book a month, but I combined July and August and we read the book "The Answer to How is Yes" by Peter Block.  I had read this book in one of my leadership classes in college, but let's be realistic, that was quite some time ago now!!  It had stuck in my head and I figured it was time to revisit.

In short, the book describes how people ask "How?" as a defense against living their life and shows that many standard solutions and improvement efforts, reinforced by most of the literature, keep people paralyzed. The author places the ""how to"" craze in perspective and teaches people ways to ACT on what they already know, which in turn allows individuals to reclaim their freedom and capacity to create the kind of world in which they desire to live.  The method focus on self-mentoring, investing in relationships, accepting the unpredictability of life, and realizing that the individual prospers only when the community does.

One of the most fascinating parts of this book is that the author takes normal everyday question that we ask and flips them on their head creating a complete shift in perspective and ultimately response.

FOR EXAMPLE:
How do you do it? -----> What refusal have I been postponing?
How long will it take? -----> What commitment am I willing to make?
How much does it cost? -----> What is the price I am willing to pay?
How are other people doing it successfully? -----> What do we want to create together?

There are so MANY gems in this book I would practically be retyping the entire thing even in just sharing all my favorites. I urge you to pick up this book.  You won't be disappointed.  You can purchase it here: http://bit.ly/TheAnswerToHowIsYes

If you are interested in joining the virtual book club in the future, I would love to here your thoughts.  Please follow me on facebook for an invitation to the next event: https://www.facebook.com/coachkaseyphillips

Sweet and Salty Chips

I never used to understand the sweet and salty concept.  I was always one who preferred sweet OR salty.  But lately I've been loving it.  Made these awesome and super easy sweet potato chips, and just had to share the simple recipe.

Ingredients:
* 1 Sweet Potato
* Extra Virgin Olive Oil
* Sea Salt
* Black Pepper

Directions:
1.  Preheat oven to 250. 
2.  Clean sweet potato and cut out any bad parts. 
3.  Slice into thin pieces (try to make them the same thickness). 
4.  Lay in one layer on parchment paper on top of a baking sheet. 
5.  Brush with olive oil. 
6.  Dust with salt and pepper. 
7.  Put in the oven for 2-3 hours until golden and crunchy. 
8.  Enjoy!!

The Pay-It-Forward Project

For awhile now, I have been racking my brain trying to figure out how to celebrate my 30th birthday in a way that is truly fulfilling.  

Originally I was going to plan a huge trip - Greece was the destination I had in mind, but with the economy unstable I was not sold on going right now.  I looked into a few other places, but every where I wanted to go seems to essentially shut down in August, not ideal for me!

Then I contemplated throwing a huge birthday party, maybe go wine tasting, perhaps take a hot air balloon ride like I have been wanting to do for forever but realistically, the schedules of everyone I would love to do this with are waaaaaay too jumbles right now with weddings, new kids, new jobs, etc.  

Then I was reading this article about a woman who did 30 random acts of kindness for her 30th birthday and a lightbulb went off. I could do my own sort of Pay-it-Forward Project to celebrate my 30th birthday.  :)

Yay!!  So Exciting!!  But what does that even mean ...

So here's the deal.  After a lot of thought, drafting, redrafting, scrapping, talking to myself, contemplating if this is the best or worst idea ever, etc., this is what I came up with:

Starting on 8/10/2015, I will work directly with YOU on your overall wellness for 30 Days. Here is what you will get:
• Meal Plans and Recipes
• Self-Love Activities
• Personal Development Work
• OnDemand Workouts
• Accountability/Support/Motivation
• Gifts and Prizes
• A Chance to Pay It Forward

Seem too good to be true, right?!  I promise you it isn't, BUT there is a small cost involved, that's the Pay-It-Forward part ... to be part of this group you have to do the following things:

1.  Sign-up here: http://goo.gl/forms/ufRhh9Smr7  (it's like 5-6 questions, name, email etc.)

2.  Make a donation of at least $10 to Project Open Hand (http://www.race-sfgiants.com/TheGiantRace2015/kaseyphillips)  OR a charity near and dear to YOUR heart.

3.  Invite at least 2 friends to do the group with you - all you have to do is send them to this page right here OR give them the sign-up link from step 1.

Soooooooooo... what do you think?! Will you ‪#‎payitforward‬ with me?! 

Ruin is the Road to Transformation

There have been several times in my life that I viewed as "ruinous." A lost job, a horrible illness, a devastating breakup, just to name a few. Most of these were accompanied by weeks or months of discontent, uncertainty, confusion, and then, SNAP I took some action, some small, unextraordinary action and that made all the difference. From each "ruinous" event, I emerged transformed, better than ever!!

Since April, I have been battling a series of throat infections, and a lot of my plans had to be cancelled or indefinitely delayed. I have been upset about "missing" opportunities, not being able to workout, and not carefully adjusting my nutrition to account for my lack of workouts. Again, I initially viewed this as purely ruinous.

Now, as I am already well on my way to recovering from a tonsillectomy that I had only yesterday, I am so incredibly excited to see the transformation awaiting me!! I know I have some hard work ahead of me to get back to my normal workouts and regular nutrition, and that it will be a lot like starting the first time. BUT I also know that the transformation will be worth the effort.

If you are in a place of "ruin" where you are in need of your own transformation (physical, mental, emotional, or some combination of all of these), let's travel the road to transformation together!

Fit is NOT a Destination

Like everyone, there are often times when I focus too much on being fit and not enough on just staying active. Then I get stressed about "not having time" to workout, skipping a specific workout, making sure I pushed myself hard enough etc. which is not good for anyone!!

Even if you are "too busy" to workout, you are not too busy to stay active. This morning I got to catch up with my friend Sasha AND be active as we walked along the water (pretty great view, right?!). 

Maybe you are at work right now, but could you take that conference call on your cell phone and walk around the block? What about doing some yoga at lunch? Perhaps walk to happy hour, or skip happy hour all together and go dancing instead?

Focus on active, and fit will take care of itself.

Chocolate Covered Strawberries Shake

Want decadent taste with the benefits of 70+ superfood ingredients?!  Well you came to the right recipe!!  How about some chocolate covered strawberries in a glass?

Ingredients:
* 1c unsweetened almond milk OR water
* 1 scoop chocolate OR vegan chocolate shakeology
* 1c frozen strawberries

Directions:
1.  Put liquid and shakeology in blender and blend.
2.  Add frozen sTrawberries and blend again
3.  Pour in glass and ENJOY!

Virtual Book Club: Your Hidden Riches

What is a virtual book club?  Well it is a book club but we meet online instead of in person.  Each month I pick a new personal development book, we all read it separately, and then on the first Monday of the following month we get together on a google hangout and discuss the book.

The book for the month of May was Your Hidden Riches: Unleashing the Power of Ritual to Create a Life of Meaning and Purpose by Janet Bray Attwood and Chris Attwood.

The book is a dense one for sure.  I found myself taking notes and re-reading sections to absorb it all.  It is jammed packed with information.  Your Hidden Riches calls each of us to tap into personal and community rituals.  Such a focus on ritual is designed to sustain us while we are being overwhelmed by information and expectations and to revitalize interconnection with all life.

The book describes how rituals are common in ancient cultures and yet have faded in our modern lives.  We have lost touch with the power and value of ritual to create balance and connection.

This is definitely a must read if you want to gain focus and become recentered in your life.  But be prepared to sit with the information for awhile.  Let it digest.  Use trial and error to see what works for you.  This is not a light or quick read, but well worth the effort.

Some of my favorite quotes from the book:

"Life force s integrating; it infuses the body and mind with exactly the right amount of energy to create flow, so that you are "in the zone" when doing what matters most to you.  It only make sense that maximizing your vital energy will improve your life."

"He who has a why to live for can bear almost any how." Nietzsche

"When you base your own identity on such enduring values as love, respect, self-reliance, compassion, service, and so on, your sense of self is more permanent."

"Your identity isn't bound up with your salary or even accomplishments. 'I' is far more mysterious and changeable.  It shifts as you grow and evolve."

"A child cannot help but develop ... As an adult you have the choice to grow or not, and if you do choose to grow, your development will be mental,emotional, and spiritual, not physical."

"Anticipating the worst is a terrible waste of life."

"During the times of challenge, the greatest opportunities exist for clearing the blocks that have kept you from accessing the love, power, and creativity at your spiritual core."

"When you change, the world around you changes."

Superfood Snack Bars

Looking for an on-the-go snack that could work as a pre-workout boost, post-workout recovery, or just a sweet treat?  Look no further.  Superfood Snack Bars!!

Ingredients:
2 cups oats (traditional or old fashion quick-cooking)
1/2 cup chopped nuts (walnuts or pecans)
1/2 cup dried fruit (raisins or cranberries)
1 cup unsweetened almond milk
1/2 cup all natural smooth peanut butter
4 scoops chocolate or vegan chocolate shakeology
Nonstick cooking spray

Directions:
1.  Combine oats, nuts, dried fruit, and shakeology in large bowl.
2.  Add almond milk and peanut butter.
3.  Mix thoroughly, kneading with hands.
4.  Lightly coat 8x8 pan (or similar size pan) with nonstick cooking spray.
5.  Place mixture in pan and press down to flatten to make as even as possible.
6.  Refrigerate for at least 3 hours.
7.  Cut into 12 bars.

ENJOY!!

Detox Dos and Don'ts

I have had A LOT of people asking me about detoxing lately ... must have something to do with spring cleaning! ;)

As of the writing of this post, I have only ever completed short detoxes.  I have done a 3-day detox three times (so far) - August 2014, November 2014, and February 2015.  I did the exact same detox each time, with very different experiences.

The first and third time, I had great success with the program, I was able to stick with it no problem - I wasn't hungry, I wasn't cranky, I felt great and my cravings were GONE.  I also lost 2.5-3 pounds and all of the bloat in my stomach.

The second time I did the detox was such a completely different experience.  I did not even complete the detox!  I made it through the first day, but was irritable and unsatisfied.  I entered day 2 with a headache, and by lunch time I caved and order a salad from the beloved restaurant next door to my office.  I did not even bother getting back on it.

How is this possible you ask?  Well, I carefully evaluated my experiences and realized that I did things my first and third time that I didn't do my second time.  So, here are my Detox Dos and Don'ts.

DO: Research what kind of "detox" you want to do.  Do you want something short and sweet or something longer and more comprehensive?  Do you want a complete liquid detox or do you still want to be able to eat raw foods or do you just want to remove irritants?  Ask your friends what worked for them, consult a wellness coach, even google it, but make sure you are selecting something that is right for YOU.

DON'T: Commit to starting a cleanse just because someone else is doing it, you think you "need" to, or any other asinine societal reason.  Do a detox when YOU are ready to cleanse your body and feel better.

DO: Schedule your detox when you have some "down time" in your life.  You will want some space during your detox because it will not just cleanse your body, all that emotional stuff is going to come out too.

DON'T: Commit to dinners, parties, or other "food-based" events during your detox unless you know you will be able to not partake in the food at these events.  Do not sabotage yourself.  If the event can wait, schedule for a different time.  If it cannot wait, consider moving your detox date.

DO: Prepare for your detox - physically, mentally, emotionally.  Physically prepare by getting all the food and supplements you may need and doing all the "meal prep" in advance so you don't even have to look at anything during your detox - you just select a bag or a box.  Prepare mentally by setting up a schedule and advising others that you are doing the detox.  Prepare emotionally by understanding that you will be more emotional during the cleanse.  I suggest setting aside some personal time each day of your detox for a little reflection.

DON'T: Skimp on the preparation or do it day by day.  If it is short enough (3-5 days) do all the prep work in advance so you are not tempted.  If it is longer, do all the prep work 1-2 times a week.

DO: Follow the cleanse to a T!  If you want the promised results, then follow the protocol.  Most importantly, drink ALL the recommended water, take all the supplements, and eat what and when you are supposed to.

DON'T: Try to do intense workouts.  Skip the HIIT and heavy weight lifting.  Your body is working hard from the inside out.  Do not over stress it.

DO: Some light stretching, yoga, and/or meditation.  This is good for both your body and your mind.

DON'T: Ignore your body.  If you need to break the detox, you need to break the detox.  Your body will tell you what it needs.

DO: Have a post-detox plan.  Know how you will alter your lifestyle after detoxifying your body. Don’t celebrate your achievement with giant piece of cake. Think of the cleanse period as a way to jumpstart healthier behaviors. Aim to maintain these habits rather than slide back into old ways.


If you want some more advice on detoxing or if you want recommendations for a detox that might be right for you, please feel free to contact me at kasey.phillips@gmail.com.

Have You Built a 5 Star Prison?

Are you inspired by the work that you do, excited to get up in the morning to do it? If so, stop reading and keep on keepin' on! wink emoticon If not, I urge you to continue.

5 years ago today I was the commencement speaker at my law school graduation. I was bound and determined to land a high paying, highly touted position at some prestigious law firm. I knew what I wanted and went after it. 

I was excited about and thankful for the job I landed. But as time wore on, the job wore on me. More billable hours, more stress, more conflict, more bad habits, more, more, more. I had the job I wanted, lived where I wanted to live, belonged to a fancy gym, had nice things, and yet I was not happy. Why you ask? Because in reality, I had just built myself a 5 star prison.

I wanted out. I wanted to do something that inspired others, something that made me jump out of bed in the morning, something that made a difference in people's lives (mine and others)!

That's when I found coaching, or rather, it found me. Coaching helped me break free of the prison I had built for myself. Now I work in my PJs on my OWN schedule, travel for free, get paid to workout and read books, and engage with a team of people with the same mission: improve lives. I get to help people every single day. This is what coaching has done for me, what could it do for you?