When you can't work out...

Doctor - "No lifting or gym for one week."
Me- "Noo!!"
Doctor looks down at chart - "Ok, light cardio it is..."

Don't worry guys, I am okay.. just got a mole removed off my forehead.

 Breaking down insecurities one by one before my big day. Although I am thrilled it's finally gone, I am left with a few stitches and a doctor's order of no working out. I may go crazy... but it's okay, because when you can't work out you can always find a way to get moving. Start walking!! 

Walking is such a simple, overlooked exercise. Most people work a 9-5 with a 30 minute break. Why not use that break to get out of the office and get moving? Daylight savings leaves us with no excuse to take that sunset walk, or if you are a morning person like me you can catch some great sunrises.

I am certainly not thrilled to be banned from the gym, but I am making it work.

Some tricks to burning the most calories:
1. Keep your head up.
2. Keep your spine straight.
3. Pump your arms a little bit (this is where my fiance makes fun of me with my "old lady walk")
4. GO OUTDOORS! This is key. The elements of the outdoors, especially if you are in California, are far more strenuous than a flat treadmill.
5. Track it: I use the app "Map my Run" so I know exactly how long and how far I am going, creating new goals to hit.

Aim for at least 30 minutes a day, and your heart and body will thank you.

See ya later, Dairy

Happy Monday! I hope you all had a great holiday weekend. I spent my Easter playing in the park with my puppy, Henry. Check us out.

Before I let my adorable pup steal the show, I'll get down to business. About one month ago I made a huge decision. Maybe bigger than saying yes to my fiance's proposal, bigger than saying yes to the dress, bigger than choosing the wedding song... I decided to cut out all dairy.

I LOVE cheese. My best gals know I will ditch all plans for a good brie platter. So, this was pretty big for me. But, six months from my wedding day I knew this was the perfect time to make some diet cuts. For me, dairy was my downfall. After a good pizza binge, I'd wake up feeling bloated, greasy, and acne ridden. Have I cut out dairy completely? No, I would say 90%. I still eat the occasional feta in my salad and greek yogurt. Giving up pizza in it's entirety would be criminal, but I have cut all cheese, creamers, and ice cream.

What major swaps did I make?

• Coffee Creamer to Hemp Milk- any soy product will do
• Spreadable cheese to Earth Balance Butter (beware- this is addicting)
• Skim Milk to Almond Milk -- I prefer almond or coconut to soy
• Amy's cheeseless pizza- I was weary too, but it's delicious!

What benefits have I seen?

• Acne free skin! Yes I have the occasional break out, but can say after one month of a dairy free diet the results are truly remarkable
• Room for more nutrients - instead of grabbing a string cheese for a snack, I go for a piece of fruit or nuts
• Bye bye bloat- cutting out milk products has done wonders for belly bloat. I am not lactose intolerant and still see the difference.
• Shredding body fat - excess fat that once seemed impossible to lose, is now starting to look slimmer and slimmer.

Am I suggesting that all of my readers give up dairy? No, but I am absolutely suggesting you limit your intake and recognize some of the benefits.

Travel: a diet's nightmare

Before I dive into the horrors of airport food, I want to share with you a photo from an incredible weekend. A weekend where I put fitness aside a bit, tasted my wedding cake, tasted my wedding foods, and shared a million laughs over good champagne and eats with my family and friends. We are so very blessed.

Now, I will back track... to 24 hours before this photo was taken to my fiance and I stuck at the DC airport for 6+ hours. I was desperate for some healthy grub. Here's the thing... their idea of healthy is about as frustrating as a flight delay. Yes of course there are a few salad and juice bars, but what if you're gate isn't near there? What if you barely have time to make your flight? I kid you not, I saw people running with bagel sandwiches in their mouths. Everywhere I looked there was someone mindlessly eating a bag of chips, or shoving down a quick burger before their next flight. So I walked into the travel store for some snacks...




We have all seen these, been in these, spent $4 too much on items in these. Although it's tempting to go for the Kettle Salt and Vinegar chips, I beg you to put them down. Sitting on a plane + mindless snacking on junk = a diet nightmare. Instead, walk over to the nuts aisle. Stay away from those trail mixes with M&Ms and go for the almonds, the walnuts, the pistachios. Infact, pistachios are the perfect airport snack. The cracking of the nuts stops you from overeating, and they are a low calorie nut. Put down the airport packaged sandwiches and go for a Quest bar (yes, they sell them at airports now!) or a greek yogurt.

Here's my best advice: If the first word is "brown rice sugar" or "soy protein isolate" stay away.

Unfortunately for me, I was stuck in the aiport for hours, so I needed a real meal. My poor fiance walked all over that airport with me until we could find a spot with ANY healthy choices. It was breakfast time, and we needed fuel. Almost every restaurant or quick stand we saw had bagel sandwiches, loaded with meats and cheeses. The "healthy" options were double portions, loaded with buttered toast and "wheat" bread. So what did I do? I ordered the "healthy" option, and actually made it healthy. I ordered a two egg sandwich with feta cheese on rye toast. I then substituted the hash browns for fresh fruit. Trust me, people are accommodating now. There is nothing wrong with speaking up and substituting items when you are eating at an airport restaurant. I then took dissected the sandwich. I put the two eggs on ONE piece of toast. Readers- carbs are not the enemy, we need them for fuel. Everything in moderation.

In conclusion, are there healthy options in airports? Hardly, but you can make it work! My best advice... pack your own snacks.

6 month mark - time for a new goal

I am six months away from being a Mrs! And it's time to tackle my biggest workout weakness. I have mentioned it before, and am willing to shamelessly share with my readers.. I can not do a pull up. This is extremely frustrating for me. I work back and arms harder than anything, but can't seem to get myself up on the bar. If anyone knows me, it's my fiance.. so when I say I will do a pull up by September, I will do a pull up by September. You are my witnesses!

Day one: The struggle is real.

What are the benefits of a pull up?

• A compound exercise that works backs, shoulders, and arms
• Convenience - you can do a pull up anywhere! No gym or equipment needed.
• Increased functional strength
• Better posture
• A toned back - perfect for that strapless wedding dress 

Let's get personal!

It's been a crazy week, and it's only Tuesday. Let me tell ya a little about my upcoming weekend - fly to NJ, meet officiant, meet photographer, meet florist, meet wedding planner, see wedding venue, eat cake, eat food, and THEN host (with my lovely mother) my entire extended family for an engagement brunch. Am I excited? Yes. Did I pack my work out clothes? Hell yes.

My weekend may be jam packed with wedding planning, but I will still hit those weights or sneak in some cardio. So what's your excuse? None! Because I am now offering paid services to any interested client. I have already helped three people get on track with their diet and exercise. 

So how will I help?

• I will have you log three days of your food intake. No cheats, no judgement. 
• I will take note of any food allergies or dislikes.
• Using this I will create a meal plan for you to get on track, along with work outs, and answers to all questions you have. I will help you track your progress and won't stop until you see results. 
• This is not a "diet," this is me helping you become the best version of yourself.

Please e-mail with any cost inquiry or questions!  

Kelley.Polcer@gmail.com

(soon to be Welch!)

Here's to no excuses:

A Woman Should Never Skip Chest Day!

I used to always skip chest day. My thought process was "I am a woman, I don't need chest muscles.. I have boobs!" My fiancé quickly corrected me.  I hate to say it, but he was right. Skipping this muscle group can sabotage your fat loss goals.

The benefits:

• Helps avoid injury
• Can also help sculpt and tone shoulders
• Not only works chest, but also back of upper arms
• Can get those perky breasts! (always reassuring as you get closer to 30)
• Creates an overall strong upper body

The work out:

What you need: a work out bench and dumb bell or a barbell

What you do: While lying on your back and grasping the barbell or dumbbell, extend and bend elbows to lower and raise the weights above the chest.

Simple and effective

Product of the Week - Tempeh

This week I share with you a highly under-rated product; tempeh.

What is it? Soy! Vegetarians and carnivores alike can enjoy this product... everyone needs a little soy in their life. Personally, I am not a huge fan of tofu. It makes me bloat and I can never get the consistency right. Tempeh is a different ball game. It's firm, easy to cook, and easy to spruce up with sauce or spices. It's also higher in both protein and fiber than other soy products. Although a little higher in calories, it's less processed and keeps you fuller longer.

Why chose Tempeh?

• Natural, earth based product with good consistency
• Rich in vitamins and minerals: magnesium, fiber, protein, vitamin B12
• Fermentation of tempeh leads to easier digestion and absorption of nutrients
• It's inexpensive! Throw in some peppers and onions and your dinner can cost you less than five dollars. Take that, Subway.

Whether you're trying to cut out red meat (which I always recommend) or just looking to switch up your diet, tempeh is a great alternative.

Proud to be a Power Couple

There is nothing I love more than working out with my fiance. He constantly motivates and encourages me in positive ways. So this Wednesday I am thrilled to say we were up at 5:45am hitting the gym together before work.

Me: "I can't do a pull up."
Jared: "Sure you can, hop on up there."
.... still can't do a pull up, but the point is he gives me that extra motivation to try. And that's my advice to all of my readers. Try new things, push yourself to new limits, and focus. You WILL see results.

So why am I on the mat without weights? Because today was ab day. The abs are the absolute hardest for me. On my best days, my arms can compete with Michelle Obama (yeah right, who am I kidding...) but my abs, not so much. Although abs are made in the kitchen, there are some great moves you can do at home or at the gym to kick start your progress and tone up.

My recommendation once you get these basic moves down is to incorporate a medicine ball or weight plate . That additional weight will give you that extra push to results. 

PS - We have hit 199 days! #forbetterorwelch

Transformation Tuesday: Body built on Snacking Right!

This transformation Tuesday I give to you my daily struggle... the snack attack. Snacking was my HUGE downfall. In the left photo I lived at my parents house. I had full access to a pantry of snack goodness, and you better believe I had my hands in the chips. I wish I could say it was easier living on my own, but I do live with my fiance. I am sure most of you can imagine our pantry. One shelf of raw almonds, seeds, and whole grains... the other Doritos, Oreos, Golden Grahams (who even knew Golden Grahams still existed!?) The bottom line is temptation is everywhere. It's not about starving yourself, but making the swap to a healthier choice. That's where I come in.

GOOD snacking:

• Cherry tomatoes: Don't knock it until you try it. Pringles has it wrong, start popping those tomatoes and you'll get it.
• Popcorn: No, this does not mean movie theater butter. 
• Frozen berries: I am addicted. They are perfect for that after dinner frozen treat craving.
• Carrots: My go-to for mindless snacking. Need something to crunch on at work out of boredom? Annoy your co-workers for a few minutes and crunch down some carrots. I recommend skipping the hummus when you can. Although not terrible for you, everything in moderation.
• Kale chips: I will be the first to admit, some brands do the kale chip wrong. And by wrong I mean they taste like throw up. Find your brand OR make your own.
• Clementines: And aren't those Cuties commercials the best?
• Nuts: I have said it in previous posts and will say it again - it's all about portion control. Stay away from peanuts, honey roasted anything, and choose raw when you can.
• Apples and almond butter - swap the peanut butter for almond
• Shrimp cocktail: I understand most people aren't walking around with Ziploc bags of shrimp, but they are a great snack, low calorie, and high protein
• Edamame

and now for the BAD, no good, put it down right now, list:

• Potato Chips: It pains me to say it, but potato chips are one of the worst options. They are high in sodium, carbohydrates, and can spike blood sugar levels
• Canned Fruits: VERY different from fresh or frozen, riddled with excess sugar and preservatives 
• Fat free yogurt - Yuck!! It may read fat free but it's high in sugar, stick to the greek
• Trail Mix: This is basically just candy...
• 100 calorie packs: I would much rather eat 300 nutritious and filling calories than 100 calories of trash

Unfortunately the list of bad snacks is endless from cheetos to fritos, I trust most of my readers know that these aren't your best options, so use my list to make some changes! 

Happy Monday!

Here's a new week and new goals!  This Monday's topic - Supplements.

I worked at GNC for awhile, and got hooked on every fat burner on the market. You name it, I’ve tried it. What do I have to say about it? Save the $60 and get yourself a cup of coffee and a good multi-vitamin, because the benefits are the same. I won’t be a hypocrite, I will still try a fat burner from time to time, but for a true result, they are pretty useless.

However, I do believe strongly in my daily routine of vitamins. I am the girl with the pill box that looks like she is crazy, but is really popping omegas. I share with you my top five vitamins:

1.       Omega 3: If you check our medicine cabinet, you’d think my fiancé and I are hooked on fish oil, and it’s because we are. The benefits are endless, but the reason I take 4-6 a day is for  heart health, and most importantly brain health.

2.       Vitamin D: Those that know me are probably rolling their eyes. It’s March, I live in San Diego, what Vitamin D am I missing? I still take one daily. Why? Improved muscle function, and cardiovascular benefits.

3.       Turmeric:  Here’s the weird one, and for those looking for skin help. One of my bridesmaids turned me onto this supplement for anti-inflammatory purposes. It helps keep  skin looking picture perfect.

4.       Vitamin C: See ya later, seasonal flu.

5.       Super B Complex: Because I’d rather take one vitamin with all of the B families than a dozen. B  vitamins are great for an extra metabolism boost.

Remind yourself of your progress and be better than yesterday.

Product of the Week

This Thursday, I give you my favorite carb – Ezekiel Bread. Forget the bad reputation carbs get. When you are training and working hard your body, your body NEEDS carbohydrates. The problem is, most people chose the wrong types, and false marketing claims of “whole wheat” don’t help the problem. My body started seeing significant progress when I turned away from the whole wheat grocery store brand, or even Thomas English muffins, and started looking for words like “whole grain” and “sprouted.” This bread is hands down my favorite.

The benefits:

•          Source of complete protein – yes, carbs AND protein in one!
•          Contains wheat, barley, millet, lentils, soybeans, and spelt
•          NO refined sugars, all complex carbohydrates (the good carbs)
•          No preservatives and no flour
•         The best part – it fills you up! The craving is fulfilled, and you are satisfied longer.

How do I like it? Toasted with smeared avocado and topped with smoked salmon (if it’s pay week…)

Acai Bowls- Berry Devine!

If you live in SoCal, you've had or know what an acai bowl is. A delicious blend of anti-oxidant rich acai berries topped with granola, fruit, or toppings of your choice. They are refreshing, satisfying, and insanely addicting. But are they healthy? 

My answer is yes-  the acai bowl can be fit girl's dream of a treat... in moderation. Unfortunately, there is always a but... the real trick on finding the perfect acai bowl is to stay far away from the chain smoothie spots and keep it local. Make sure you are ordering from a place that has fresh fruit, fresh ingredients, does not pack on the toppings or sugar. Say no to the chocolate chips, yes to the berries.

If you live in San Diego, my first recommendation is Seaside Smoothie and Juice Bar in La Jolla. They keep it health-concious and delicious.

All the good stuff!

Places to stay away from:

1. Robeks - 69 grams of sugar? No thank you.

2. Jamba Juice - 92 grams of sugar!? Mine as well chug a 2 liter.

You can always be creative and make your own!

Wednesday Weigh In

Today is a good day. Shoot, today is a great day. As a rule of thumb I never go on the scale. My fitness mentors have all instilled the brilliant idea of judging weight loss solely on how your clothes fit.  Why? Muscle weighs more than fat. Trust me, 130 pounds of fat looks a lot different than 130 pounds of muscle. But after noticing my progress, curiosity got the best of me, and I asked a fantastic co-worker (shout out to Monique!)  to bring in a scale for me. I was weighed at the doctor’s four months ago at 136 pounds. Here we are today after a big breakfast…

Am I proud? Hell yes. Did I need to see this for validation? No.  The proof is in my muscle definition. 125 may seem TOO heavy for some girls, but I am certainly smiling. Don’t stress yourself out over numbers. Keep that pair of jeans that are a little too tight in close reach and every few weeks, months, try them on again.  I promise, the satisfaction far exceeds a numbers game.

Now here's a photo of me and my incredible fiance, because I am extremely grateful for his constant support and motivation to be better every single day.

206 days #forbetterorwelch

Progress Time!

It's been a few months since I have posted so let me catch you up to speed - wedding planning is going wonderfully with the help of my fantastic mother and some kickass bridesmaids. I said yes to the dress! Finding out I was a size 2 wedding gown was reason enough to tear up that day. With that - I bring my progress...


For the past three years, I have loved fitness. Cycles of the Insanity DVDS, Kickboxing, running, and weight lifting. For those three years I stayed the same size = determination interwoven with some serious frustration. I remember crying to my fiance a year ago saying "why am I not losing the weight? I count calories, I work out every day, I bust my butt! This is unfair!"  Well, since I first started this "fit bride" journey I have went from a size 6 to a size 2. None of my clothes fit, and I am tying waist belts around every dress I own until I get a wardrobe upgrade. Trust me, I am not complaining. So what is my secret? EAT WELL. I keep coming back to this topic, because of how truly essential it is to results. This year has taught me one valuable lesson: you can not work off a bad diet. 200 calories of avocado will never equal 200 calories of potato chips.

Oddly enough, I started "dieting" for reasons other than weight loss... my skin! I have struggled with acne for years, and the last thing I want is a break out on my wedding day. I cut out skin irritating foods such as dairy products (this has been a struggle,) simple carbs, and started incorporating more fruits and veggies. I also have been drinking 3x as much water. This in combination with switching up my work outs has lead to long overdue body change.

So my recommendation to all - switch up your work out routine, clean up your diet, and avoid the dreaded body plateau.

Some of the major swaps:
Soy creamer instead of regular in my coffee
NO artificial sweetners
Raw almonds instead of flavored or salted mixed nuts
No potato chips (except for a few cheat days)
Thomas English Muffins to Eziekel Sprouted Bread (This minor change has made a huge difference!)

And now for my progress:

2 years - present day

Present day

Present day morning grind