Sweat it Out

Had a sweat session in between classes today. When I first made my scheduled I wasn’t very happy with a three hour break in between classes but it turned out being great for working out. My goal for todays workout was too sweat! Image

I did 30 minutes on the stair master at a high level on rolling hills, stretched, and 10 minutes in the sauna.

Sweating has tons of health benefits. Here’s a couple:

  • Actually helps clear your skin, it pushes dirt and toxins out of your skin that can cause skin imperfections.
  • Helps remove toxins
  • Accelerates metabolism
  • Can help release stress
  • Heats up muscles and helps them relax

One misconception about sweating however is that sweating itself will make you lose weight in the form of water weight. I see girls all the time weigh themselves, go into the sauna for 15 minutes, and go weigh themselves again expecting to lose a pound. And if for some reason it does work they will gain it right back. The process of sweating and then rehydrating after is kind of like changing the oil in your car. You replace the old used oil with fresh new oil. Afterwards your car is cleaner, runs better, and more efficient. It’s important to replace the water use lose from sweating to keep your body running smoothly.

So how do you lose water weight? Funny enough the answer to that question is to drink more water. You’re body knows it needs water so if it feels like it doesn’t receive water frequently enough it holds on to the water it currently has. But if you drink a lot of water in your normal day your body doesn’t feel the need to store as much water because it knows it’s supply is constantly being replenished.

Happy Sweating!


“The myth that women shouldn’t lift heavy is only perpetuated by women who fear work and men who fear women”

The most common response I hear to why women don’t lift is because they don’t want to look “big”, “manly”, or “bulky”.  I can’t help but shake my head when I hear this, but I can’t say I never thought the same thing. I use to be a cardio bunny and an ab maniac, until about a year ago I went to the gym with my boyfriend and didn’t feel like running so I decided to try weightlifting with him and I haven’t turned back since! I have never felt stronger or been as happy with my physique as I am now, AND still no man arms.  So ladies hop off the treadmill and step into the weight room!

Men and women’s bodies are different.

Women don’t have the testosterone levels that men have that enable them to put on as much muscle as fast. It’s physically harder for women to gain muscle. You can do the exact same workouts as men and you will not get the same gains.

I trained everyday with these two handsome fellas over the summer (boyfriend on the right), I did the exact same workouts, reps, and sets as them (different amounts of weight, of course)


And do I look manly or have big, huge muscles?



I don’t think so

“Well I don’t want to get bigger, I just want to look toned..”

It’s simple, you need have muscles in order to tone them. One of the most wonderful aspects, in my opinion, as a women who lifts is that you basically get to sculpt your own body to what you want it to look like! I have never been a curvy girl, and was not blessed with a naturally “womanly figure”. But through weight lifting I’m seeing changes in my body, I’m gaining curves made out of muscle.

fitness girl

She lifts… do you?

But what about all of those super buff bodybuilding women? 

Women bodybuilders look the way they do because they want to! And unless you are doing the same workouts, weights, eating what they eat and taking the supplements they take you are not going to look anything like a woman bodybuilder. They have trained intensely for multiple years to gain the size they have, however weightlifting will make you more toned, shapely, fit, and strong.

I promise if you give weightlifting a chance you will not be disappointed!

Workout of the day:

Legs with a focus on glutes:

  • 3×8 squats increasing weight each time
  • 3×10 Glute bridges (my favorite!)
  • 3×8 Cable kickbacks (each leg)
  • 3×8 Hamstring curl machine
  • 3×20 lunges with barbell
  • 3x 10 box jumps with squats at the top
  • 3x 20 TRX jump squats

Goal of the day:

  • Drink more water

Long term goal:

  • Post more! When I started I thought Id be posting every other day, and then life happened. I’m a full time college student with a part time job, a workout routine, and a boyfriend. I don’t get free time a lot but I have so much I want to write about! So my goal is to make more time for me to write.


My Story

Photo on 2011-07-02 at 17.24 #2

Hi I’m Kate!

I’m 20 years old and a junior at Purdue University


I love eating clean, training mean, and looking lean

I grew up a very fit and healthy child, I was mostly involved in softball and dance, but i’ve tried everything from tennis to tae kwon do. I owe a big thanks to my parents for a healthy upbringing, I was blessed to grow up in a household where we had homemade family meals most nights of the week and an emphasis on eating our vegetables and finishing our milk. I continued this lifestyle all the way through high school.

My freshman year of college took a turn in a different direction. It was a whole different experience. I splurged on dinning court desserts, had a terrible sleep schedule, stressed over school, went out on weekends, and no longer had a work out routine.  When I did work out it was to stay skinny and only involved ellipticals and hundreds of crunches. I soon realized that the freshman 15 is very real.  By no means was I ever “fat” or “overweight” but I no longer felt healthy; I was tired all the time and got sick easily.

A little over a year ago I decided to make a lifestyle change. I found a way to live the college life but in a healthy, positive way. Fitness is my passion now; I love feeling strong and healthy. I eat clean, balanced meals and still enjoy treats every once in a while. No longer am I glued to the elliptical, but instead you can find me lifting weights with the boys. My goal for the next year is continue my fitness journey by competing in a fitness competition in the bikini division.  I’m writing this blog to share my journey and hopefully inspire other girls to live a healthy college lifestyle and to not be afraid of  a little muscle.