It’s something that many of us are lacking.

Not having the ability to commit.

We make unrealistic goals.

We set the bar extremely high and fail.

Focus… We just don’t have it where it’s most important.  Not all of us.  I mean some of us have it, but most of us don’t… We’re just human right?  We make mistakes and may fall by the wayside, but there are a lot of you out there that just give up.  You quit.

I know that I’m running straight at you today, and what I will say to you is all in love.

It doesn’t matter what food plan you are following.  It’s your mindset that will make or break you… and your ability to focus.

People will download “self-help,” “diet,” and “weight-loss,” books to find the “ideal” program but they can’t focus on what is at hand for TODAY…

We make plans 12 weeks out.  We stress about the weight we need to lose (or gain), all the while we have not started to prepare for what to do TODAY.  Focus on TODAY.  This can obviously be applied to all aspects of life, but in the spirit of health and wellness; prep your meals, schedule your workouts, get adequate rest… doing this all ONE DAY AT A TIME!  When you focus on what’s in front of you today, you will be the best that you can be.  That’s why Sweat N Swag™ is committed to helping YOU be the best version of yourself by guiding you into a healthy lifestyle. Eat better, live better.  Love yourself enough to change.

What are your priorities?

Learn to give yourself time.  It didn’t take one day to develop unhealthy habits and it won’t take one day to break them.  It’s the same with weight gain.  There will be the excuse of how the holidays have destroyed your healthy eating habits and you’ve gained so much weight.  In reality, that weight was gained over time and guess what?! It will take time to get it off.  YOU are in total control of where you are in your journey.  This conversation is deep, but it needs to be addressed.  You should look at all things as the “hurt/help” rule.  Will this decision help me reach my goals or be a complete setback?  When it comes to this holiday season, ask yourself those questions.  Don’t be another statistic for overindulgence(s) and misery because you had no self-discipline to say, “NO!” to the pie.

If you need guidance on how to create/maintain healthy habits this season, check out the Fit 2 Feast Challenge TODAY! Starts October 31st, just in time before the big feast.  Develop habits that will last you for a lifetime.  “You can’t treat fitness like a hobby if you want to improve it!”

Until next time…

Be your best,


Make yourself a priority

Posted by:Semper Phresh

Kay Brown, has been sweating, teaching, dancing, training and motivating others in the fitness industry for over 15 years. She is an internationally-known educator in the area of weight loss, strength and conditioning, and exercise. She is the owner of Sweat N Swag Fitness, LLC. Prior to Sweat N Swag, Kay was an active duty Marine and fitness enthusiast. She has a bachelor's degree in Dance, and is a certified Strength and Conditioning Coach. These days, she spends her time helping others become the "true version" of themselves while staying true to the mission of, "Making the world better, ONE healthy body at a time!" She loves her veggies, loves hanging out with her hubby and daughter and might have a Pinterest obsession with all things fitness, wonder woman, and vegan recipes.

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