Pumpkin Protein Bars

Ok, we have all been there.  That one night where you secretly are craving every single sugary, indulgent dessert on the planet.  You try to fight your cravings, you even compensate by over-eating other things...then...you cave.  You eat the whole box of those Thin Mint cookies in a two minute span and wish the cute little girl scout down the block was out of town so you could break into her home and steal a year's worth of Tagalongs.  Oh yeah.  We have all been there.  The next morning we wake up, we look at our puffy stomachs and regret it.  Such a vicious cycle of not letting ourselves enjoy the things we love, and then finally overcompensating because we have psychologically made it a food craving thanks to our limitations of that food.  

I love dessert.  Any kind.  Sour, chocolate, cake, mousse...you name it.  I will never be one of those people who eats no sugar.  However, I have found a way to fulfill my cravings by making healthier options that have major benefits.  

Remember the saying 'you are what you eat'?  It is so true.  Sure you can workout every day, maybe you are even a skinny little beanpole, but to create a toned, fit, HEALTHY body; you have to make your diet a priority.  Eating quality "CLEAN" foods not only help you to lose weight, and develop the fit body we all strive for...but it also brings longevity and quality to your life.  

I am one who knows.  I lived 21 years not knowing I had Celiac's Disease.  I suffered through terrible headaches, stomach issues, fatigue, you name it...for most of my college career.  When they finally found out what was wrong with me, I was forced to make a diet change.  Sure I had been eating healthy, but the whole grains that I thought were good for me were actually poisoning my body.  The processed foods that I binged on would result in terrible side effects that would leave me sick for days after.  

So, sure Clean Eating is going to make a fit, sexy body (if combined with the right amount of cardio and strength training); however Clean Eating does soooo much more.  It prevents so many problems that our diets have caused.  Trust me, I know.  I have gone through it, and will never go back.  

However, we still need to enjoy our lives.  That means eating something sweet every once and a while. Last night I was craving a little sugary treat and found a recipe for Pumpkin Protein Bars that I tweaked a little bit to make it "cleaner" and in my case...Gluten Free.  Give it a try and let me know what ya think!

Pumpkin Bread Protein Bars

2 Eggs
1/2 Cup Agave Nectar
1 Cup Apple Sauce
1 Can Pumpkin
1 1/2 Cup Protein Powder, unflavored
1/4 Cup All-Purpose Whole Wheat Flour (I use Black Bean or Rice Flour because of my Gluten Allergy)
1/2 Teaspoon Baking Soda
1/4 Teaspoon Baking Powder
1 Teaspoon Pumpkin Spice
1/2 Teaspoon Cinnamon
1/4 Teaspoon Sea Salt 

Chobani Agave Nectar Icing
(Make enough to eat within the hour)

1 Part Nonfat Vanilla Chobani
2-3 Tablespoons Agave Nectar
Cinnamon for dusting

Mix together the Chobani, and Agave Nectar.  Only make enough to spread on the bars that will be eaten within the hour.  If not, the bars get soggy.  I typically just mix up a batch of "icing" and leave it in my fridge for when I want a dessert.

Watcha think?

Small Changes Lead to Big Success

Hey Preps!

Talk about being crazy busy lately...but feeling on the top of the world at the same time.  The gym I train at just launched the coolest weight-loss competition.  There are teams who compete against each other for highest fat mass loss each week (BMI).  The members of the competition go through fitness assessments, work with a nutritionist, are going through personal training sessions, and have been getting super involved in the group fitness classes.  I AM LOVING IT.  You should see the drive and passion the group members have about getting their fitness back on track.  

I write a 'Trainer Tip of the Day' article for them each day, and really have put my heart and soul into this challenge, and the people it involves.  Every person has a different story, a different reason why they are part of the challenge, and I cannot explain to you have inspirational the past two weeks have been to me.  

So, last Monday was their first weigh-in.  I noted in one of the articles I wrote that weight gain at first is normal due to water retention, muscle gain before fat loss, your body changing...etc.  I was terrified that someone would gain weight, get discouraged and quit.  My concerns were shortly crushed though when every single person (all 50) lost at least 3lbs!  I mean how cool is that?  What accountability to have 49 other people, plus fitness professionals rooting for you?  I have seen so much joy, and empowerment in the past two weeks that I think I have ever seen in my life.

Never have I been happier to go to work, knowing that I am going to help better someones life that day.  When they celebrate their accomplishments, I do too.  My heart is in this as much as their own is, and I hope and pray that they can make this challenge a lifestyle...not just something they do for eight weeks.  

That's where my own life comes in.  I remember not being able to fit into a dress I was hoping to wear to spring formal my freshman year of college.  I knew I needed to lose weight, but had no clue where to start.  I wish I had the support group my weight loss challengers do...or someone to teach me the things I can teach others now.  Weight loss was a long process for me.  There were frustrations, times where I wanted to give-up, confusion, etc.  However, the first time I fit back into my favorite pair of jeans is still one of the proudest moments of my entire life...and one that I will never forget.

Fitness and nutrition is a lifestyle...we don't have to be perfect at it, but it isn't something we can do for a week then quit for four weeks...it isn't always easy, but it is so worth it.  Sure we all want to look good, but living a healthy lifestyle is so much more than being skinny.  Healthy lifestyles prevent future life problems that range from back problems to heart disease.  We have to make healthy changes not only for appearance purposes, but so we can keep being the amazing people we were created to be without poor health getting in the way.  

So what is your story?  What are your excuses?  Do you know where to start?

Every week I make small goals that I want to achieve by then end of the week...each week I change or add goals.  Doing so allows me to make small changes, ones that I know I can achieve instead of unrealistic goals that only result in failure.  

So, here is my list of goals for this week:

Remember...change doesn't happen over night.  We all have our weaknesses.  Instead of pushing our weaknesses to the side, we need to make a conscious effort to work at those weaknesses, and turn them into strengths.  Also remember that fitness and nutrition is a lifestyle...not something we can just start and stop.  Don't give up!  Even when you fail!  Get back up knowing you are stronger for it!

Have a blessed Monday y'all!

Anchored Down by the Past

(In picture: Swell Caroline Earrings, KJP Bracelet, Lilly Pulitzer Dress, J.Crew Bangle, Polo Ralph Lauren Sweater, Tommy Hilfiger Sweater)

Hey Preps!

No I do not need therapy.  I promise I only have a mild (huge) obsession and collection of anchors.
A San Diego native who was shipped to the Northeast, and then decided to attend college in the South...I couldn't tell you where my collection even started, or why I initially fell in love with the global symbol for stability.  Maybe because I feel like my life is never completely stable (which it shouldn't be yet), and is ever changing that I have developed a love for the symbol that completely contrasts my current spot in life.  Not to get all philosophical, but maybe like my love of anchors, I am constantly trying to get to the future without enjoying the present.  Why?  Because knowing what my future holds allows me to prepare for it...which means stability.

And there you have it...I have just confessed to being a total control freak. Kalyn, the weirdo girl who is preparing for the zombie apocalypse (not really).  But sure, I want to be successful, and I want to know if I will be right now.  I want the biggest girl job you can find me, no baby-steps along the way, please.  I'm a leaps and bounds type of girl (now gentlemen...no I do not mean in relationships so don't even snicker at that).

Then I feel as if I am also the opposite...not only do I want to see what the future may hold, but I also tend to dwell in the past.  I think of all the things I would have done differently...I regret a lot; even on teeny insignificant things...and through my life I have actually become a little bit less outgoing, and a little bit more cautious when it comes to friendships and relationships.  Do I think guarding your heart is a good thing?  Yes.  Do I think getting to know someone slowly is a good thing?  Absolutely...but there comes a point where you know that your guard has been up way too long, and you wish you knew how to lower the walls that are stopping you from developing a really special bond with someone.

Social Media these days has had a huge impact on the way we as society function.  We constantly compare ourselves to what we see on our Facebooks, or go through our old pictures thinking about the good ole' days.  It's pointless.  It really does no good except make us want more and not appreciate the life we are currently living.  It anchors us down.  

I am anchored down by my impatience of the future, and the reminiscence of the past.  I know that, and am trying each day to overcome the weights that bind me from truly enjoying my life (not that I don't).  I have been hurt, and will probably be hurt again...but why am I putting all my blame and energy on a past relationship that didn't work out?  Why am I spending time worrying about the future...when I know I will one day get to where I want to be if I work at it hard enough.  We put so much pressure on ourselves when we are worrying about things we can't help.  I can't help that I have been hurt in the past...so instead of using that as an excuse...I need to focus on the present, and enjoying my life.  We can find reasons to feel anxious or upset...but we can also find even more reasons to be thankful and excited about each day as it comes.  When you are truly happy...that is when your future takes ahold of you, and blesses you in ways you can't imagine.

Don't ever forget where you came from, or the lessons you have learned along the way.  People are put into our lives to teach us.  Look back on the good and bad, and know that you are better from it...and take baby steps instead of leaps and bounds to truly grow as a person.

The first being to admit what is anchoring you down, so you can slowly lift it off the ocean's floor and begin to sail again.  

(I am such a nerd with all my analogies...just call me your 2013 Plato...

my anchor analogy, his cave allegory...basically the same level).

God bless y'all!

Try a Bow Tie

Hey Preps! 

For those that know me, know I am a huge sucker for bow ties.  They are just a party.  Any guy who wants to stand out in an obnoxiously classic and fun way will rock a bow tie.  I am jealous that men get to wear them...I want one!  

I was reading back through my past posts, and decided it was about time to write about my most beloved men's accessory again.  So, I did a little research, and picked out my favorite bow ties from different preppy companies shown below:

(Photo Credits: Starboard Clothing Co., Carolina Cotton Bow Ties, 

Anchored Style, High Cotton Ties)

1.  Kau'i by Carolina Cotton Bow Ties has a great color combination.  For those gents who rock colored chino pants, this bow tie can be worn in both the summer and winter months...just match it with a pair of red chinos in the winter, or a pair of light pink/green in the winter.  Match made in heaven.
2. Flying Scot reversible bow tie from High Cotton Ties is a perfect summer bow tie that combines classic gingham with a summer plaid.  Now who is ready for summer so they can wear this guy?
3. Lenox Flannel bow tie from High Cotton Ties is strictly a winter tie.  I love bow ties that utilize different fabrics other than just cotton, and this is a perfect example.  Change of the texture of a bow tie to a winter fabric, add a winter plaid, and you have the perfect Christmas bow tie (a little late this year)!
4. Whale Golf Club bow tie by Vineyard Vines, is perfect for those Bubba Watson wanna-bes who have casual summer events they are planning to attend.  I love how VV took their classic whale logo and stuck it on the ends of the golf clubs.  I'm sold.
5. Andrew Howard Tattersall Beau by Starboard Clothing Co. is quite possibly my favorite beau of the bunch.  I am obsessed with pink and green...ya ya...you may be too, but not like me...come to my house and I will prove it to you.  The combination of my two favorite colors in a tattersall pattern.  The sky is the limit with what you can pair this bow tie with.  
6. CPL. Spires Digital Camo Beau is a Special Edition beau by Starboard Clothing Co., and is one of the beaus I have actually purchased as a gift in the past.  It is perfect for any military gent who likes to add a little flare to his wardrobe.  The duck cloth that this bow tie is made out of, gives it a unique feel and look.  Additionally, part of the profits made from this beau is given to the Wounded Warrior Project.  A patriotic-inspired beau that supports are military?  Love the concept.
7. Navy Signal Flag Woven Bow Tie by Anchored Style is perfect for all those sailors or nautical-living gents who lean towards a clean-cut look when picking their bow ties.  Signal flags on a woven tie gives this bow tie a classic All-American feel.  

Gents, don't be shy...try a bow tie!

(I am sitting here laughing at my own little cheesy rhyme I just made...seriously I can't stop...ahh I crack myself up.)

But really, if you want to win a girls initial approval (at least this one's) give one a try!

What is your favorite bow tie?

Have a blessed day y'all!

One Happy Cat Lady

(Outfit of the Day:  Polo Ralph Lauren Rugby Polo, Lands' End Canvas Corduroys, Sperry Top-Sider Boots, Swell Caroline Anchor Earrings, Kiel James Patrick Bracelet)

Hey Preps!

I used to joke with my friends about one day being a cat lady (actually I still do), then one day I was with my sister at PetSmart, and the animal shelters from the Pittsburgh area were there with some of the animals that needed homes.  That's when I met Lilly.  She was a little black ball of fuzz and as I watched her play with her brothers, play by herself (yes, she's miss personality), and eventually get so worn out that she fell asleep in the litter box; all in a 15 minute span.  I knew I had to have her.  

So here I am, the proudest cat lady there is.  I love her to death.  However, last night...we had our issues.  I typically don't let her sleep in my bed...but since she was doing no harm fast asleep on my pillow when I decided I needed to hit the hay, I didn't feel as if I needed to kick her out of my room for the night.  Then it started...everywhere I moved, she had to snuggle right up against my face, snoring, and poking me with her whiskers.  I dealt with it for a little bit, but then the sweetie decided to purr at two in the morning.  She was just being her happy self, and I couldn't take it so I moved her downstairs...only for that to result in two hours worth or her crying outside my door.  No sleep for me.

This morning, I get into work, and I jam the copier four times.  No caffeine.  No sleep.  Not accomplishing what I need to.  I just wanted to throw my hands up and walk out the door.  Mondays I tell ya...

Constantly I find myself making excuses as to why I am allowed to feel sorry for myself.  I love personal training, but get taken advantage of at the facility I work, the area I live in isn't fulfilling for me, I have so much on my plate...blah blah blah.  Today I just told myself to quit it.  No more complaining.  

We often find ourselves in ruts because we may not be 100% happy with ourselves or our current situations.  Dwelling on those negative things can only create disheartenment.  If we are always focused on what is wrong in our lives, we are never going to be able to appreciate each day as it comes, or see the lessons in each situation we endure.  In life, we should focus on becoming a little bit better each day.  We should be able to see the beauty in the ups and downs...and start keeping our chins up a little bit more, and nixing the complaining before we even start.

I am not sure what you are going through right now in life, it could be hating your job, struggling with making a decision on what to major in, wondering whether you should make the big move, or recovering from heart break...but trust me, I have been through it all.  If I have learned anything, it's don't dwell on the bad stuff.  Sure, it's hard not to when it is something so huge...but when you do, you are doing nothing beneficial.  

Instead, focus on the good things in your life...look at the positives in your situation, and if you are not far enough removed from them yet, know that there will be a lesson you learn, or an opportunity you are given because of that situation.  Each time you fall down and get back up, you get a little bit smarter and a whole lot stronger.  

Just be the genuine person you are.  Laugh a lot, and know that every little thing...is gonna be alright.

Even if I end up being a cat lady for the rest of my life!

Have a blessed day y'all!

The Glutes & Legs of Your Dreams

Hey Preps!

Recently I have been getting a ton of e-mails asking about what I do for my own workouts...what I eat...how much I run a day...etc.  Let me be the first to say that as a personal trainer who sees all sorts and sizes of people, what works for me, may or may not work for you.  The same goes for what I love versus what you love.  Just because running is a passion of mine, doesn't mean that you have to run.  If you dread running, don't do it.  Do something that keeps you motivated to stay active whether it's spinning, kickboxing, zumba, or any weight training classes...I promise that once you find something you are passionate about in the fitness realm, that it will make that motivation stick.

As part of a New Years motivation to you, I have created three lower body circuits to share with you all.  I do many of these circuits with some of my own group fitness classes, and have found them to be fun and give me the results I am looking for.

First, let's start with the equipment (although you don't HAVE to have these things) that I use during the circuits I am about to show you:

1. Kettlebells are one of the most convenient fitness tools I have ever used.  The shape of them allows you to accomplish more advanced moves that work several muscle groups at once.  They are easier to hold than dumbbells and you can lift heavier with them depending on what you are doing.  I typically use a 25lb. kettlebell.
2. Bar bells are great for isolating squats, deadlifts, and many upper body movements.  At my gym, we have preset smaller bar bells that are great for women who don't want to go to an Olympic bar yet.  
3. Steppers are used so frequently at my gym.  We have step aerobics, Body Pump, boot camps, that all use them for different purposes.  Today I am using it to elevate one leg at a time to isolate my quads, glutes, and hamstrings.
4. Dumbbells  we all know what they are, but I guarantee you are probably lifting too light if you are a girl reading this.  We are women.  We don't get bulky from lifting weights.  Your purse probably weighs more than a 5lb weight.  Challenge yourself.

So, there is all the equipment you need...now if you don't have a stepper, use a stair or a bench...anything that is about 12 inches off of the ground.  If you don't have a kettlebell, use a heavier dumbbell, or just use your bodyweight for all of these moves at first if you are a beginner.

Here is your circuit workout:

Let's go over some basics first.  What is a circuit?  It is a type of weight training using several different exercises back to back without rest.  Typically they are repeated several times.  Here, I have the circuits repeating three times.  So, the first circuit is Elevated Split Squats, Stiff-Legged Deadlifts, and Stability Lunges...looking to the right above you will see how many repetitions of each exercise you are to perform before moving to the next exercise in the circuit.  For example, I will do 12 Elevated Split Squats with my right leg forward first, then I will do 12 with my left leg forward second before moving onto my Deadlifts.  After I do 15 Stiff-Legged Deadlifts, I go right into 12 Stability Lunges.  As soon as I am done with the Stability Lunges, I go right back into my Elevated Split Squats...etc. until I have repeated all the exercises in the circuit three times.

When I am finished with the first circuit, I go right into the second circuit.  I repeat all of those exercises three times, and finally go into the third circuit.  Make sense?

For a few of the more confusing moves in this workout, I took some picture below to better explain how to do the moves correctly:

Elevated Split Squats- place one foot flat on the 12 inch stepper, the other foot should be behind the other foot (not directly think railroad tracks) and your feet should be facing the same direction.  Now think of your body as an elevator, this is a strictly up and down motion, do not lunge forward with your back leg.  Make sure your back is straight, and you are not bending at the waist.  I typically use 12lb. dumbbells when I am doing these since I do so many repetitions of them.  This move targets your hamstrings and glutes on the leg that is elevated.

Stability Lunges help to tone the glutes, and inner/outer thighs.  The goal is to do these SLOWLY.  You do have to bend slightly at the waist, but you should not be moving your waist up and down as you shift from one side to another.  The only movement that should be taking place is the shifting of your body weight from one leg to another.  Hold on each side for about 3 seconds before shifting to the other side.

Sumo Squats using a kettlebell, are great for isolating your inner thigh muscles.  Keeping your back straight, not bending at the waist, spread your feet twice your hips length apart, feet pointing away from one another.  Just like a basic squat, bend your knees until they make a 90-degree angle then extend your knees bringing your bodyweight back up.

Running Lunges begin in the basic split squat position.  One foot placed in front of the other, both feet facing the same direction. Once again this is only an up and down motion, think elevator, only moving on the vertical plane of movement, no leaning forward at the waist, keeping the back straight, and always making sure you have good posture.  To start, place feet in the starting split squat position, then bend the knees so they are both making about a 90-degree angle (like shown above).  I suggest warming up first with a few walking "lunges" (I refer to them as split squats) by extending the knees and switching feet that are in front (so move the back foot in ahead of the front foot then do another split squat).  Once you feel comfortable with this movement, you can move on to this explosive, plyometric, exercise that I call the Running Lunge.  

So, back to the beginning we start in the position shown above, using your legs explode upwards extending your knees and switching feet while in mid-air to land with the foot previous placed in the back now in the front.  This move builds LEAN.  I swear by it.  It's a great way to combine a cardio move with bodyweight for maximum results.  You will feel it the next day, I promise.

Hip Raises are a great exercise to target your lower-back, glutes, and hamstrings (so basically all of the areas that most women accumulate fat).  I do my hip-raises off of a step to increase my hips' range of motion and allow my muscles to be worked for a longer period of time than if I were to just do hip raises off of the floor.  Start with your back flat on the ground, feet placed on the floor or step.  Tighten your glutes as you raise your hips until you are making a straight diagonal line with your body.  Hold at the top keeping your core and glutes tight, and slowly release until your bum is barely touching the floor.  Repeat.  

So, there you have it.  A great leg workout that requires a good floor, and very little equipment.  Virtually a workout you can do any where you wish!  It's easy to make excuses as to why we aren't going to the gym as much as we would like, but when I worked so hard to create a workout you can do in the convenience of your own home...you really don't have much of an excuse.  Now do you? :)

Feel free to e-mail me if you ever have questions about workouts, the exercises, nutrition, you know, anything!  

Hope you are having great weekends!

God bless y'all!

Just Skatin' Through

Hey Preps!

My office Christmas party and New Year's Eve dresses.

First and foremost, Happy New Year!  I have been slacking big time on my posts in 2012, so one of my new hopes is to get back into more of a routine now that I am more accustomed to my ever changing work schedule.  Fingers-crossed I can stay organized enough to do so.  

Who knows though...today I was proudly on my way to work, organized client portfolios in tote when I slipped on some ice and POOF...three client's files in a flurry in the air landing on the icky wet, sloppy, half-melted snow/ice mixture beneath my feet.  Sigh.  Typical Kalyn moment.  So I picked up the sad little parcels and moved on.  

Sometimes I feel like the clumsiest person on the planet.  You know it's bad when you start annoying yourself with your own clumsiness...do ya feel me?  Why can't one day just work out the way I wanted it to?  Why couldn't I have proudly presented my clients with their beautiful new folders filled with wondrous programs, workouts, and nutrition hints instead of letting all that paper go to waste?  

The same goes for me when I'm out.  So it's New Year's Eve...and I am in heels that I had no business wearing because of the height on those puppies.  I mean hellloooooo Kalyn...you wear running shoes every day...at least start with a simple two-inch heel instead of going to the stilts first.  So, there I am all night wobbling my way across the venue we were at...wishing I had a fancy pair of sneakers I could slide into.  You get my point.

Another thing I am just not good at is wearing those new "Bodycon" dresses every single girl 'in da club' is rocking.  I am in good shape, and I feel like my bumcheeks are hanging out and I have fat suddenly developing in places that don't exist when I try them on...plus, the fact that I may be a wee bit judgemental of other ladies wearing such attire may play a factor in my self-conciousness.  I mean, let's get real...where do we typically see a bumcheek huggin', love handle makin' hoochie dress?  On some drunk girl 'in da club'.  

So what's a girl to do if she wants to have fun and look (kinda) sexy when she's out, but not look like she's trying to take home the whole football team?  My new and favorite solution is the skater dress.  It is a 50's inspired look with a wee bit of a modern feel.  Let me explain:

Okay, so let's get real...how many girls have this exact picture in their college dorm room?  Audrey is iconic for her fashion sense.  So, how do you take a classic iconic dress and make it modern and sexy?  You add a slightly fuller, shorter skirt to the cinched waistline.  Waaaalaaaa! You have just created the skater dress! What a fabulous concept.  

Above, I created a Polyvore to show you how I made outfits out of my beloved skater dresses this holiday season.  You can dress them up with heels or down with a blazer and a pair of flats.  Either way, this style of a dress is super slimming and flattering on girls who have athletic or pear-shaped bodies.  I am hooked, and I hope after this post that you will be pitching those bumcheekie dresses and opting for a classier look.  Modest is hottest you know...OYE VEY am I sarcastic today!

Best Wishes for all your 2013 endeavors!

God bless y'all!

Winter Beauty Secrets

Hey Preps!

I hate being cold.  Hate it.  I love snow, and skiing, but I hate ice, freezing temperatures, and everything associated with temperatures below 50 degrees.  So, lucky for Pittsburgh, we got lots of snow...the day after Christmas (weather stinks at timing)...and hear I sit next to my space heater.  Avoiding the lingering task of cleaning off my car from the ice that has covered it.

Another thing I struggle with is the dryness in the air thanks to the cold weather.  Sure, I love the west, and hope to be in California by next fall...but at the same time, dry weather means dry skin...so what's a girl to do when the weather isn't doing her beauty routine any favors?  I have found a few tricks that really make all the difference:

Winter Beauty by pittsburghprep featuring a metal nail polish

1. Maybelline Dream Fresh BB Cream is a life-saver.  It is a moisturizer, evens skin-tone, covers blemishes (without clogging pores), and is a sunscreen.  Although I use a different BB Cream during the summer months, I really like this particular one during the winter.  It is a little bit thicker, and I feel like it is a great alternative to foundation.  As a personal trainer, I am constantly on the go.  I don't have time to always wash my face between classes or clients, and if I were to wear a powder, it would wear off and clog my pores.  This is a much better make-up routine for me that keeps me looking natural and has lots of skin benefits (like preventing dryness). 
2. Burt's Bees Tinted Lip Balm is great for winter months.  I am one of those people who always seems to be suffering from chapped lips.  Wearing lip stick always dries out my lips, so for the longest time, I felt as if I was limited to just plain lip balms and glosses.  Finally, there is a great tinted lip balm that gives me the extra hint of natural color I need, combined with the moisturizing (and great feeling/smelling) balm that keeps my lips soft.
3. Every girl wants an easy make-up routine that doesn't take all the time in the world to accomplish.  It's easy to accomplish in the summer when we are at the beach with our dewy bronzed suntans and humid weather.  Leave it to winter to destroy our tan and our dewy skin.  Get that natural, summer feel with a light shimmery powder like Stila All Over Shimmer Powder.  I love this duo.  It doesn't drastically change the color of your skin, but is a great way to illuminate your cheeks, and T-zone to give you a natural, glowy, look.
4. Another issue with losing the sun-kissed tan, is the qualities we hate tend to show a little bit more...under-eye circles are no fun.  People think you are sick, tired, etc.  thanks to them and as we get paler, our under-eye circles become more predominant.  Stop that with Almay Under-eye Concealer.  I love it.  I have used it for years.  It doesn't crease or create fine lines after you put it on, and it really brightens up your face.  
5. Another issue with dry weather means, frizzy, knotty, static hair.  I naturally have fine hair, so in the winter, my hair gets tangled easily, and I feel as if I am fighting an uphill battle.  I started using Moroccan Oil a year ago, and have seen a world of difference in my hair.  I just put about a dime size in my hair when it's wet combined with a little leave-in conditioner.  No more split-ends, no more tangles, and my hair feels so soft and healthy.  Moroccan Oil helps protect you hair, and gives back some of the natural oils your hair is stripped of during a shower, and during the winter months.
6. Back to the whole chapped lips thing, I have found my miracle kit in Fabulips Treatment Kit.  It comes with a lip wash, scrub, balm, and plumper.  I use it when my lips get really chapped.  It even tastes good.  The balm is thick and really helps give moisture back to your lips...and what girl doesn't love a lip plumper.
7. Essie is my go-to nail polish brand.  They come out with seasonal colors that are unique, and fun to use.  I am a huge glitter fanatic.  Especially during the winter months, so above I picked one of the colors I have been rocking quit a bit lately, combined with a top-coat of clear glitter.  Perfecto!

Stay warm, and chapped lips free!

God bless y'all!

The Terrible Twos, and the Art of Decision-Making

Hey Preps!

Flying is a win-lose game.

Today I lost...the result?

Taking a selfie for y'alls enjoyment on the plane. 

Decisions.  Every day we make thousands of them whether they are food choices, creating our schedule, or determining what we love/hate in life.  Sometimes we really stink at making them.  We look back at times in our lives and think, "What a doofus! Why did I do that!? What was I thinking!?".

Most of the time, those decisions we thought were such a big deal at that given point in our life, are not as big as they seemed when looking back.  Sometimes those decisions result in a humorous story (even if it wasn't so humorous at the time).

Then there are the decisions we look back and wish we could change them.  I wish I had majored in...(you fill in the blank).  I wish I had moved to...I wish I hadn't quit....
Some decisions are more life altering than we wish they had been.  For example, I often joke about how as an 18-year-old going to college; with all of these ideals of what college would be like in my head, I made a decision to attend a school based off of things that are no longer important to me.

How was I to know that as a young, whimsical, 18-year-old girl?  I couldn't.

We can spend our whole lives regretting decisions we made.  I would be successful if I had done...If I had gone to this school, I would have the ability to do....

What good does that do?

For example, I am currently on a flight back to Pittsburgh, after having an interview at Stanford this past week.  So, if I were to land the job that I interviewed for...I would have a huge life decision of whether to pack up my bags and move cross country away from everything I know or not.  Sure, it's something I am sweating a little bit about...but I know that at age 50 I will look back on the decision and smile either way.

Then I made the decision of climbing on to my plane...and sitting right in front of a terrible two year old.  She has cried, kicked my seat, and pulled my hair for the past three hours.  My decision for an appealing window seat with no one sitting on either seat next to me was too much for my fast decision making nerves in my brain to resist, and without rationalizing the miserable feats of the terrible twos, I slung my bag down and happily plopped into my spacious spot.

A decision I deemed so desirable and pleasant initially has resulted in no sleep, and one heck of an uncomfortable and loud plane ride (also has clarified that I am so far from ready to have any children in my life anytime soon).

Isn't it funny how one teeny decision can result in a festering of ideas, events, and interactions in your life?

I wish I could tell you the magic formula on how to make 'the right' decision, however, I am far from figuring that one out yet myself.  I guess for me, and my random plane ponderings, I have decided that every decision that you make, helps you to grow into a better, smarter, and stronger person.  Who can maybe make better decisions based off of what they have discovered in their past.  Sometimes it's good to reflect on our past and to see how far we have come since then...yet at least for me, I am going to continue to keep striving for an even better future, living in the moment, yet hopefully getting better at planning and making decisions in my life.  I hope you will do the same.

I mean...no one wants to repeat their terrible twos...or high school for that matter....

Keep striving to be the best you can be!

God bless y'all!

Remember, Remember the Fifth of November

To my Fellow Preppy Americans,

Today is HUGE for our nation's future.  As a young adult, I find it shocking as to how many people in my generation not only have no desire to vote, but react negatively to those who are enthusiastic about the election.  I have a job, that I work very hard at.  I have a future in this country, and want that future to continue to hold the freedoms, stability, and hard work that America was founded on so long ago.  It is my American right to vote.  A privilege, and I am honored that I have a small say in the future of America.  Although evident who I am voting for (thanks to the picture above), I will not bash those who have opposing opinions.  America is about having the freedom to state what you believe, we should never belittle those who disagree with our own opinions.  I also feel that as a writer who specifies in the subjects of fashion, college life, and fitness...that it is better that I leave my blog for just that and post my political opinions elsewhere (like my Twitter hehe).  That being said, I will leave you all with a historically famous and moving quote from one of our founding fathers:

‎"Let each citizen remember at the moment he is offering his vote that he is not making a present or a compliment to please an individual - or at least that he ought not so to do; but that he is executing one of the most solemn trusts in human society for which he is accountable to God and his country." 

-Samuel Adams

You have a say.  Be heard. Vote!  

Happy Election Day! Have a blessed one y'all!

Workout Wednesday: Success Isn't Straight

Hey Preps!

I LOVE running in the Fall when all the leaves are changing.  Absolutely breathtaking. 

It's October.  That means running leggings, warm gear, and bright clothing to ensure safety while hitting the roads and trails in Western Pennsylvania.  I love my North Face reflective windbreaker.  It's bright and keeps me warm.  

Today I filled in for a fitness class that I usually do not teach.  The instructor was sick, and since I practically live at my fitness center, I was guilted into helping out.  I walked into the aerobics room, and the class members made eyes at one another.  No, I am not being sensitive.  They literally rolled their eyes at the fact that (as someone put it) a 'little blonde barbie' was going to be teaching them.

Guess What?  I kicked their bums.  Instant respect from them.

Not only did I kick their tooshies, but specifically explained each exercise and why we were doing it.  After class, they told me they never knew why they were doing certain exercises.  They were impressed.

The lack of confidence in me they had when they initially met me diminished as they got to experience my teaching.  Trust me, it's not the first time I have had to prove myself.  Throughout my entire life I have had to prove to people that I am not the typical stereotype they initially view me as.  Being a biochemistry major taught me that it's best to wear glasses the first day of school.  Professors see a blonde girl, and think she's incapable of getting an A in their Advanced Organic Chem class.

Now, in the real world, I meet with a new client or a new class, and if they don't know me or my resume; they automatically think I am too young, inexperienced, skinny, blonde...little do they know that I gained 30lbs. my freshman year of college.  That I since have lost it all, and have made fitness and nutrition a priority in my life.  They don't realize how many certifications I have and long weekends I have spent researching everything on the fitness spectrum to be able to put together a program that works specifically for them and their needs.

Sure it's frustrating.  I don't appreciate being underestimated, yet at the same time it gives me a determination in my spirit to prove them wrong.

Many of you who have e-mailed me are frustrated.  You want to achieve a fitness goal whether it's running a 5k or a marathon, losing weight, even competing in your first triathlon.  You aren't seeing the results you thought you would, and you want to give up.  I have totally been there.  It took me over a year to lose the weight that I gained my freshman year of college.

It was frustrating to see girls skinnier than me at the cafeteria eating pizza and french fries, while I ate the same salad and self-made sandwich every day.  I didn't lose the weight over night.  There were many days (and still are) that I wanted to eat a huge bag of peanut butter M&M's.  It takes discipline, time, and the understanding that success doesn't happen over night.  It is a process, but I am telling you...that even if you fail once or twice, you can reach your goals if you set your mind to them.  If I can...you can.   I promise.

One of my favorite illustrations of success is shown below:

We all want instant results when we put in effort.  I am telling you right now, that is not the way life works.  It takes perseverance to reach success.  There will be times where you find yourself back peddling, or having to start over again.  That's okay.  You will get there.  I am a firm believer that those who work harder to succeed, appreciate their success more.  Don't be discouraged if you aren't reaching your fitness goals right away.  Use your disappointments as leverage to prove yourself and others wrong.  Once you reach your goals, you will look back and appreciate the time and work it took to get there.  Keep pushing guys.  Make it happen.  Only you can achieve your own success.  

Stay tuned for a Workout Wednesday Circuit that I will be filming in my boot camp tonight!

Have a blessed day y'all!

Workout Wednesdays: The Killer Core Circuit

Hey Preps!

Did you guys know that you are awesome?  I have been LOVING the e-mails that many of you have been writing me about reaching your fitness goals, and how I have inspired you to get back at things.  Several of you have been asking me how I get a defined core.  So, I have decided to start a new series called 'Workout Wednesdays' where I will film myself doing one of the circuits that I often do with my Personal Training clients or Bootcamp members.  I know it can be hard to get back into exercising, but hopefully this will inspire you do keep at it.  This is an advanced circuit, but don't let that scare you, I promise you can make it through, and that if you do this circuit three times a week, you will start getting that rockin' core you are striving for!

When it comes to some gym motivation, I love looking cute at the gym.  I think when you feel good about the way you look, you have more confidence to get in the gym and work your cute little bum off.  So I put together a few things that I have been reppin' at the gym lately.  What motivates you to get to the gym?

Workout Wednesday Gear of the Week by pittsburghprep featuring nike

1. Asic's Zip-Up Running Hoodie.  I love zip-up warm up sweats.  I am naturally freezing all the time (unless I'm mid-workout) so anything that keeps me loose during my workout and is easy to remove works well for me.

2.  Nike Shirt.  I love shirts that are motivating.  What is more motivating than Nike's classic slogan...Just Do It? Stop making excuses.

3.  Kettle Bells.  They rock.  My bootcamp uses them on a nightly bases.  They are great for high intensity/full body workouts (I will show ya one some Wednesday).

4. Ironman Timex Watch.  I love mine.  I can wear it in the pool, on my runs, and use it a ton when I am timing my speed-work intervals, or keeping a class I teach on track.  My watch has a heart rate monitor with it, and will beep at me when I am not in my target heart rate zone.  It's so annoying that sometimes I work harder so it doesn't beep at me.  

5.  Nike Crop Capris.  Listen, I have always been a running shorts person.  I have a tiny waistline and muscular legs, so capris never fit me right because they are always too loose in my waist.  These Nike ones fit me perfectly, and I think they are a cute girly accent you can rock when at the gym.

6.  Yoga mat.  How many times do you go to a gym and there are gross people all over the exercise mats?  If I'm at a huge gym and don't know the last time something has been cleaned, I whip out my own yoga mat.  That way I can ensure I am not contracting someone else's skin disease. Ewww.

7.  Nike Sports Bra.  Colorful sports bras are so fun.  You can always see a little bit of yours if wearing a tank top.  Why not wear a cute one?

8. Asics Gel Kayano 18 Running Shoes.  These are my babies.  We ran the Pittsburgh Marathon together.  I have flat feet, and the Asic Kayanos have the perfect amount of stability that correct my over-pronating flat-fooded stride.  I used to struggle with shin splints, but since I have been rockin' these digs (for four years now) I have had zero problems.  

9. Running Socks.  I love em.  I especially love my Injini Toe Socks, but I highly recommend investing in a few pairs of breathable, padded, running socks.  They feel so much better than normal athletic socks.

Loosen Your Grip

Hey Preps!

Type AAA personality.  Ashamed to admit it sometimes, but that's me.  I set my mind on something, and I want to achieve it.  I dive head first, and I refuse to fail.  Yet, it is impossible to be perfect at everything...and everyone fails at some point in their life.  Why are we so ashamed when we do?

Perfect example was today, I was teaching a Silver Sneakers fitness class (for Senior citizens) and we were working on a drill to help with finger strength (grip).  As we get older arthritis and years of picking up heavy items can lead to the loss of strength in our digits.  So, to strengthen that, the drill we do involves a small inflatable ball.  Holding the ball, we extend the arm out; hand placed on top of the ball, and squeeze and release our fingers to exercise that finger strength.

Someone always looses their ball.  It goes flying the other direction and everyone stares...the person who lost it, rushes over to claim the ball, and looking completely defeated sulks back to their seat.
Who cares!?  I couldn't tell you who lost their ball this morning, even though I know someone did.

Yet, how many times are we completely embarrassed by our faults and cannot seem to acknowledge them, learn from them, and get back up and start fighting again?  Seriously guys.  Stop trying to hold on so tight to your life that you are unable to grow into a better person.

We really do take life too seriously.  Just like my Silver Sneakers take their grip exercises.  Little do they know that if they just loosened up their grip a teeny bit, that the ball would be easier to hold on to. When you grip the ball too tightly, the pressure in the ball is compressed, making the probability of it shooting out of your hand far greater when you go to slightly release that tension.  Just like in life, the more pressure you put on yourself to be perfect, the harder it will be when you fail.

So that is my psychological advice to you today, now for some fashion advice...

It is now officially fall, and almost October, and in Kalyn terms, Pennsylvania is officially too cold.  All weekend it rained, which is tough when I just returned from sunny California.  So, what is a girl to do if she wants to be fancy and practical huh?

For all those college girls in cold climates; what I have found is that there are many fun ways you can pair rugged pieces with classy essentials to put together a perfect casual outfit for class.  I used to see so many girls wearing pumps and 'clubwear' to class...and then turn the corner and see girls in sweats who clearly didn't even brush their hair that morning.

I am telling you first hand, professors aren't diggin' the clubwear or the "I never try" look.  You should always try to look simple, classic, and clean (at least clean for goodness sake).

Fall Practicals by pittsburghprep featuring slim pants
1. Excursion Quilted Vest by J. Crew
2. Oxford Button Down from Lands' End Canvas
3. Matchstick Cord by J. Crew
4. Large Le Pliage Femme Bag by Longchamp
5. Duck Boots by L.L.Bean

One of my favorite outfits to wear in the fall/winter months is a pair of Duck Boots combined with a polished pair of corduroy skinny pants.  I like to keep the chunky theme in place by adding a loose-fitting oxford button down shirt, with a quilted down vest.

If you get too warm in class, the vest is removable, and you still look polished.  So, ladies and gents...stop trying too hard with you wardrobe (or not trying at all) and loosen up that grip on life while your at it.

Everything turns out okay.  I promise.

Bright! for Fall

Hey Preps!

Always have been a huge fan of bright pants...one of the 

many reasons I am looking forward to fall

Have you ever walked into an elementary school art class?  Some kids are chatting as they sloppily swipe paint brushes loaded with unimaginable amounts of paint onto some thin piece of paper.  You hear kids complain about having to endure the torture known as 'Art Class'...as if it were some type of prison they couldn't break out of.  

No offense to any of my art teachers, but kids just never took art seriously.  There was always a detention given...always that kid in my high school slinging wet clay at another person when they weren't looking...and...wack! Clay to the back of the head.  Detention for both.  

Then there was Kalyn.  Perfectionist.  Overly creative.  Those two things just don't seem to mix when I test my hand at any form of art.  I would develop these dramatized, extremely detailed, images in my head of something I wanted to create...and it just never seemed to turn out the way I had dreamed.  Would you believe that Ceramics class was one of the only quarterly B's I received in high school?  Why?  Because I would spend the whole class trying to create a clay sculpture the quality of Michelangelo's and somehow my skills just didn't seem to compare...and that resulted into mass frustration...which lead to me ferociously squishing the wet clay back into a blob.  

No. I never threw clay at anyone...but the perfectionist in me and the time constraint given for the class caused me to not complete a project on time.  B on the report card.

It doesn't mean I don't love art.  Matter of fact, art history intrigues me.  I may be a perfectionist, but my creativity does allow me to color outside of the lines a lot of times.  I love photography, writing, acrylic painting, I play the piano...the list goes on...however something somewhat unique is that I need color.  

I am not a black and white person.  I hate textbooks that have no pictures.  I hate taking notes without a hot pink highlighter...and I would chose a blog post with a big colorful picture on it over one with just words.  It's just who I am.  I am visual...I love and appreciate the colorful beauty that surrounds me.  

Just like the way I tend to lean towards colorful media...I also love colorful clothes.  I think you can make a huge statement with a pair of simple bright chino pants...and when I think of richly colored chinos....I think of fall.  

Sure, this spring and summer's fashions have been pastel colored pants...however Preps have been doing colors for a long time.  Most predominantly shown in fall fashions.  Pastels are exchanged for rich purples and burgandys, mustard and canary yellows, royal blues, Nantucket reds, and deep oranges.  Oh, you bet I am in heaven.  

So, the other day I was browsing Land's End online...and discovered all of their new corduroy crop pants and chino pants in a vast variety of beautiful colors.  I really don't even have to mention that I bought a few pairs.  

Fall Chinos by pittsburghprep featuring slim fit pants

So, if the trees are changing colors this fall...why shouldn't we?  Show the inner artist off and be bright in some colorful chinos!

Finally, I will leave you with some words of wisdom from one of my favorite music artists, John Mayer:
Life is like a box of crayons. Most people are the 8-color boxes, but what you're really looking for are the 64-color boxes with the sharpeners on the back. I fancy myself to be a 64-color box, though I've got a few missing. It's ok though, because I've got some more vibrant colors like periwinkle at my disposal. I have a bit of a problem though in that I can only meet the 8-color boxes. Does anyone else have that problem? I mean there are so many different colors of life, of feeling, of articulation.. so when I meet someone who's an 8-color type.. I'm like, "hey girl, magenta!" and she's like, "oh, you mean purple!" and she goes off on her purple thing, and I'm like, "no - I want magenta!"

Be your own color! Color outside of the lines!

Have a blessed day y'all!

National Running Day

Hey Preps!

Monday was HIIT (High Intensity Interval Training) at the track.

I do it twice a week after a short distance tempo run, to work on my speed.

I did two 800 sprints followed by 400 easy and repeated 6 times. 

Then I ran some bleachers.  

Decided to Instagram my adventure.  Follow me if you have one!

Today is like Christmas to all those crazy people who somehow love running as much as I do.  It's National Running Day.  I'm serious.  There is a day dedicated solely to my favorite activity in the whole world.  Don't believe me check out National Running Day's Website for some cool ideas on how to celebrate.

So, I thought it would be fitting that since it has officially been a month (as of today) since my Marathon, to express to y'all (and to remind my own self) why I think running is so great.

Many of you who read my blog know my early morning habits that consist of lots of running.  Today, I woke up at 5:30AM and decided to go on a 15 miler.  I was thinking about why I loved running as my feet rolled off the pavement of the country backroad I had chosen to run.  Past farms and streams I went, and as the fog started to lift upwards and the sun started to peak over the horizon, I knew my answer.

There I was.  Just me (covered in reflective gear and blinking lights...I am sure people think I'm a freak), the music of my choice, and my pink running shoes.  Everything that had gone wrong so far this week seemed distant and unimportant.  I was alone, with not even so much as two or three cars that occasionally drove by...running down a gorgeous wooded path in the middle of nowhere.  The miles seemed to just fly by.

Why do I love running?

For me, it's easy.  It's just like putting my contacts in every day; running is a daily necessity in my life.  I don't care if I only run one mile or if I run 26, I need it.  Running is my therapy.  I am passionate about it, and I know I am a much better person when I get my morning run in.  There is just something so peaceful about that morning time to myself, and on days like today, where I finish a long run...the rest of the day ahead seems like a cake-walk.

Running is a cleansing process for me.  It is part of what defines me as a person, and I couldn't think of a better way to celebrate today than by letting you know how running has changed my life.

Representing my Marathon during my Boot Camp class last night with

one of my motivating t-shirts.  

So kids, go for a run! Celebrate running day in some way today!  I want to hear about how you celebrated!

Run Like a Girl

Hey Preps!

My pup and I post-marathon

It was 3:30 in the morning, and I gave up on sleep.  The anticipation of an event that I had spent months training for and visualizing kept me from sleeping until my 4:00 alarm sounded.  For the first time, I didn't mind waking up prior to my alarm.  I was ready.  Out of bed I went, and into my running attire.  Then there was the pre-race rituals, oatmeal, stretching, and packing my SPEEDO bag until it was jammed full (I have this thing about leaving space in bags).  I was ready.  It was marathon day.

My dad is the best in the world.  I am sure of it.  Only he, would wake up at the same time as me, to meet me at my apartment and drive me into Pittsburgh for my big race.  He is my biggest fan and best friend.  He also knows exactly what to/what not to say at all the right times.  I can't remember a single race throughout my life that my father wasn't at cheering me on.  That alone says so much about the amazing person he is.

He knows my race rituals.  He also knows I don't talk very much before races.  So, for the most part we remained mutually quiet during the drive.  A past marathoner himself, he knows exactly what I am about to endure.  He told a few stories that eased my nerves...and gave me a ton of encouragement as we parted ways at the starting line.

Here we go...

Pre-race you get corralled into different sections based on your seed time.  I made it into my corral and waited with 25,000 other people for the starting shotgun sound.  Away we went...

I had spent months training for this.  Today was the day to accomplish something I had dreamed about for years.  I couldn't help but smiling as I fell into my pace and let my feet do the cruisin.  Over bridges, up hills, winding everywhere throughout Pittsburgh, I was proud.  I had so much pride for what I was doing, and for my city.  Running through the towns of Pittsburgh, and having the incredible support of so many people was emotionally moving for me.

Every so often I would glance at my watch to check my pace, but was nervous when I passed mile 8, and my pace was right on track with what my dad had thought I should be running (I thought it was too fast).  I had a slight freakout moment.

"Am I going to fast? What if I die at the end?"

I started playing mind games...but listened to my body, and my heart, and kept pushing my pace.  I wasn't going to let the psychological part of the race beat me.

The course started heading down into the South Side of Pittsburgh, and there he was.  Mile 10.2.  My stink bug flushing, supportive, gentleman was there to cheer me on.

"Come on Kalyn, your ahead of pace...keep it up! You look strong!"

I blushed as I glanced back down at my feet after making eyes at him.  No slowing down, no giving up.

Part of the reason I decided to run the marathon was to work through my past.  I run through my problems, and I signed up for the marathon after a break-up.  Months of training, and recovering, and there I was, running the race that helped me overcome emotions, a damaged heart, and the limits I had previously placed on myself.

Never in a million years did I think I would have the guy who "made me blush" for over a year at the gym supporting me as I was running my big race.  It is so funny how life works, and how much running alone has given me.  I look back on the past few months, and running is what really has saved me.  I am a much happier person now, and I thought I was happy before.

Mile 15 came...there was my loving father.  Taking pictures and running along the road next to me.


"Great pace KK you are killing it!"

What a great dad.

I kept pushing.  I was beginning to feel the pain, my muscles ached, they cramped, but I kept going.

Mile 22...pushing through the wall

Mile 22. The wall came.  Every muscle in my legs felt fatigued, my pace started to fall...then all of a sudden, I see my dad, running along the sidewalk next to me.  He ran the whole mile uphill with me until the 23 mile marker.  He knew this is where I would be struggling, and he was there to help me through it.

Do you have amazing people like this in your life?  That will help you work through any adversities, heart break, and pain you may endure?  Who support you and your passions?  If so, appreciate them.  They don't come along very often.  

I slowly worked through the pain and worked back up to my pace.  Mile 25 came...ONE MORE MILE, and of course it was uphill.  I pushed myself.  I somehow found the strength to kick my stride into full gear as I sprinted into the finish.  I clocked out three minutes before my goal...and the second I officially crossed the finish line, every muscle in my body stopped working...and I peed my pants.  Yep. couldn't even hold my bladder.  Always have to make a grand entrance.

I peed my freaking pants.

There I was.  Wet pants, sweaty, exhausted, and incredibly happy.  I did it.  26.2 miles.  I had overcome pain (both emotional and physical), stereotypes, psychological negativity, and had done something I had always wanted to do.

There is nothing like setting a goal, working hard, and achieving it.  What are you going to achieve that you have deemed impossible?